Health Spectra THE MOST ACCLAIMED HEALTH & LIFESTYLE MAGAZINE
AUGUST 2020
FITNESS | HEALTH | MEDICAL | FOOD | LIFESTYLE | BEAUTY
5 SIMPLE SIGNS TO SAY THAT YOU ARE HEALTHY
6 FASCINATING FACTS ON EXERCISE AND FITNESS
6 THINGS THAT ARE UNHEALTHY FOR THE VAGINA
RISK OF SUFFERING FROM DIABETES? HANDGRIP STRENGTH CAN DETECT IT
Does Immunity Last For Long After
COVID-19?
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HERGAMUT All about her..
Hergamut is all about providing valid information about women and works to spread happiness in women and guide them in various tasks through informative and interesting articles.
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Editor Note We are elated to bring yet another informative edition of the HealthSpectra magazine. Amidst all the bubbling confusion surrounding the Covid-19 and its impacts, we have covered that for over cover story. Aside from that, we have also highlighted some of the rarest diseases across the world that you probably don’t know of. If you need that extra push to quit caffeine, some of the benefits of it can help guide you through. Learn how being in toxic relationships end up taking a toll on your mental and physical health. In addition to that, we have some share some tips and tricks to add more veggies in your diet. For the patients with hypothyroidism, we have shared some effective weight loss tips that can come in handy. Not just that, we also want you to stay happy through the pain because there is nothing worse than being sad. During this time of coronavirus pandemic, remember to not panic and be alert!
Special thanks to contributors, our advertisers and readers for making this magazine possible. PUBLICATION BROUGHT TO YOU BY Wishesh Digital Media Pvt. Ltd.
EDITOR IN CHIEF Kiran Eti HONORARY REVIEWER Shruthi Byra DIGITAL DESIGNER Sidhu COORDINATORS Manikanta
CONTRIBUTING WRITERS Somapika, Neha, Ramya
TO CONTRIBUTE / ADVERTISE / BACK ISSUES & ENQUIRIES, Contact Kiran E kiran@wishesh.net
Special thanks to contributors, our advertisers and readers for making this magazine possible.
-KIRAN E, EDITOR IN CHIEF Contact me at kiran@wishesh.net
Plot No:31A, Nagarjuna Hills Panjagutta, Hyderabad, T.S. India - 500 082 Ph: 040 - 23352804
DISCLAIMER
The information hereby is given to educate you about the subject. Get in touch with your physician in case you want to make use of 3any of the article contents. Please note that no liabilities can be charged on the author, magazine, site operator and site owners.
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he lthspectra
06 HEALTH 5 Simple signs to say that you are healthy
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10 BEAUTY 10 Fruits and vegetables for Glowing Skin
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14 WOMEN HEALTH
6 Things that are unhealthy for the vagina
18 WEIGHT LOSE
Effective weight loss tips for Hypothyroidism
22 COVER STORY Does immunity last for long after covid-19
26 DIABETES Risk of suffering from diabetes? Handgrip strength can detect it
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28 FITNESS
6 Fascinating facts on exercise and fitness
32 NUTRITION & DIET
10 healthy ways to add more veggies to your diet
36 LIVE HAPPY
7 ways to be happy while going through pain
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ENTS AUGUST 2020
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42 ALTERNATIVE MEDICINE
Ayurveda treatment for hairfall
48 NEWS
UV light might kill coronovirus
52 LOVE & SEX
DID YOU KNOW?
How a toxic relationship affects your health
56 MEN HEALTH
5 Essential multivitamins for men
60 HEALTHY RECIPIE
Low carb healthy cabbage rolls
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YOGA
Janu Sirshasana
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66 HOME & FAMILY How to choose healthy cookware for your home
68 HEALTHY LIVING
Eating aloe vera when is it safe and not?
72 DISEASE Post traumatic stress disorder what you need to know
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HEALTH
5TOSIMPLE SIGNS SAY THAT YOU ARE HEALTHY
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When you are socially, mentally and physically feeling good, it means you are healthy from the inside out. The ability to snap out from unpleasant experiences for mental peace and know what kind of food to give your body, shows your awareness towards keeping good health. Now the question is to determine how healthy are we?Does good health only imply a flat bell and toned legs?
Several factors come into the picture when it comes to determining or finding out if you are healthy or not. Check out these signs that clearly show if you are genuinely healthy, or you’ve just been getting it wrong all this while, or you always thought you were not healthy.
SIGN 1 - YOU UNDERSTAND
HUNGER CUES AND STOP AFTER YOU ARE FULL
Your focus and awareness on the food you eat is an indication that you are thoroughly healthy. Overeating to beat sorrow or distracting yourself with a phone while eating is not healthy at all.
SIGN 2 - YOU BINGE ON WHOLE FOODS
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HEALTH When you understand the importance of eating nutrition based food in specific.
Emotional health is on par with your physical health.
It is a clear indication that you are mindful about not just filling your stomach but giving your body what it truly needs.
This doesn’t mean you need to be perfect with your emotions. It only means that you need to feel your emotions, accept them, and get over it.
SIGN 3 - YOU CLIMB UP THE STAIRS WITHOUT ANY DIFFICULTY
If you don’t allow emotions take over you for long, no doubts in the fact that you are healthy.
SIGN 5 - YOU DON’T NEED AN ALARM TO WAKE UP Every day if you can exercise for 30 minutes. You are good to go. The ability to climb up a few stairs and get down without any difficulty clearly indicates that your body is fit and healthy to do high intensity workout.
SIGN 4 - YOU PERFECTLY ACCEPT YOUR EMOTIONS AS THEY ARE
When you open your eyes to the voice in your head instead of an alarm, it is a sign that you are fully aware of your body. Most importantly, waking up fresh and feeling active shows that you are doing well. If you don’t sleep well, chances are that you might face many health problems like diabetes, obesity, and stroke.
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BEAUTY
10 FRUITS AND VEGETABLES FOR
GLOWING SKIN!
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Fruits and vegetables are filled with healthy nutrients. Every nutrient has one essential property that either safeguards the skin or enhances its glow. We are already aware of how fruit and vegetable juices do wonders for the system inside. Having said, no doubt it would do miracles externally too. Fruits and vegetables have vitamins and minerals, these antioxidants keep the body in good condition. Usually, studies suggest that eating a fruit or vegetable is better than having juice. However, if you like to gulp it down, then juices are a good option. For the benefit of your skin, besides drinking, you can even apply these juices on the skin. So, you either drink or apply, it would benefit the skin either way.
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According to the Dietary Guidelines of Americans, on a daily basis, an individual must consume 2.5 cups of vegetables and 2 cups of fruits. You can even take it in the juice form, the choice is yours. Read this article to find out about the fruit and vegetable juices that are good for your skin
5 Best Juices For Glowing Skin
NO 1 - LEMON JUICE You should drink lemon juice if you want to restore your skin’s health and boost its shine. It has Vitamin C and besides your skin, it is good for the tissues and muscles. If your skin gets toxic and needs to be purified, lemon juice helps. It is a natural skin purifier. Women should get 75mg Vitamin C and men must consume 90 mg Vitamin C.
NO 2 POMEGRANATE JUICE If you want to protect your skin from UV damage, make it a habit to regularly drink pomegranate juice.
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BEAUTY This juice has nutrients such as Vitamin C, ascorbic acid, amino acids, and citric acid. Nutrients in this juice keep sebum production in control and protect your skin from free radical damage. USDA recommends eating two cups pomegranate every day.
NO 3 - ORANGE JUICE
Orange juice has the best nutrients to improve your skin. The more you eat an orange or sip on orange juice, the better it will do to improve your skin’s health. This juice has high beta carotene that boosts collagen and improves all your skin cells. Among all the citrus juices, orange juice is the best. It has Vitamin C and flavonoids that are good nutrients to fight against oxidative stress and reduce any skin inflammation. USDA recommends 2 cups oranges every day, you can even have juice if not the fruit.
NO 4 - APPLE JUICE
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To protect your skin from aging, wrinkles, and boost its elasticity, you should add apple juice to your diet. Eating an apple on a regular basis is good for health. It is known to help you resist stress and incredibly boost your immunity. USDA recommends drinking two cups of apple juice every day.
NO 5 - PAPAYA JUICE
Papaya Juice has Vitamin A and it is yet another healthy juice. If you want your skin to glow, get rid of the dead skin cells, and keep it moisturized, grab a glass of papaya juice every day. Beta-carotene in papaya is the healthiest nutrient that protects the skin from UV damage as well as reduces redness and irritation. USDA recommends eating or drinking 1 cup of papaya juice every day. 5 Best Vegetable Juices
NO 6 - SPINACH JUICE
Spinach is packed with nutrients such as vitamins,
minerals, omega-3 fatty acids, and dietary fiber. This is all necessary for good skin. Precisely, it has Vitamin C, K, and E. If your skin is suffering from oxidative stress, this juice would protect it from all the free radical damage. USDA recommends 2-2 and a 1/2 cups of broccoli every single day. You can have this juice in any form, it can be blanched or made into a soup. However, don’t eat 2 cups if it is giving you pain in your joints. Reduce the intake because spinach can increase the uric levels in your body. If the uric levels shoot up, it might end up causing kidney stones.
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This is a hydrating vegetable that will give your skin all the moisture it needs. If the water levels in your skin have reduced, cucumber juice can boost hydration and enhance skin glow. Often times, skin gets dehydrated if the body is internally not hydrated and external forces such as the UV rays, dry weather, and other factors influence your skin.
NO 7 -
BROCCOLI JUICE The potent nutrients in Broccoli juice are vitamins C, Vitamin E, Flavonoids, Carotenoids, and polyphenols. When it comes to doing good to your skin, broccoli juice helps your skin fight against photoaging, oxidative stress, and inflammation. Besides, it retains the glow and helps your skin fight against infections. USDA recommends sipping on 2 cups of broccoli juice or soup every day.
NO 8 -
Cucumber juice has betacarotene, flavonoids, Vitamin K, and lignans.
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Ginger has properties to battle against oxidative stress and it drastically reduces inflammation. It has around 40 antioxidants and drastically flushes out all the toxins from your skin. Ginger improves blood circulation and improves skin health. USDA recommends a few grams of ginger to boost immunity and maintain good skin health.
USDA recommends having 2 cups of cucumber juice every day.
If you are breast-feeding or pregnant, avoid taking ginger until and unless the doctor doesn’t approve of it.
NO 9 - MINT
Tips To Consider While Drinking Juices For Good Skin
Mint juice has essential vitamin nutrients to do good to your skin.
1. Avoid having fruit juices empty stomach, drink some a while after breakfast and before lunch.
JUICE
This juice boosts skin collagen and helps you fight against UV damage. Usually, mint leaves are added in smoothies and shake to give it a flavor. There isn’t a specific USDA recommendation on mint juice.
CUCUMBER JUICE NO 10 - GINGER 13
JUIC
2. Drink juice as it is, avoid adding sugar or natural sweeteners. If you want a sweet flavor, mix a little jaggery in your juice. 3. Don’t give it a long gap and sip on juice, have it right after it is made. 4. Keep away from canned juice. Blend the fruit or vegetable you want to drink. WWW.HEALTHSPECTRA.COM | AUGUST 2020
6 Things That Are
Unhealthy For The Vagina
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Along with keeping the vagina clean, it is equally important to ensure it is safe.
woman’s cervical mucus, concentrated levels of cigarette has been found.
Vagina is a delicate area and acidic in nature. It has good bacteria called lactobacilli to take care of normal vaginal secretions.
Smoking is extremely dangerous for the cervix.
Negligence and lack of care like taking wrong medication, eating the wrong diet, and wearing tight clothes can affect the vaginal health. It is a must to take care of your vagina just like your hair or skin. Always remember to take care of the pH balance of your vagina. If your vagina is healthy, it is good for your periods and helps during menopause too. Besides keeping the vagina clean, taking good care of vaginal health is also important.
Usually smoking rarely kills youngsters. However, if a woman is suffering from cervical cancer, she can die at 20’s or even 30’s.
No 2 - Diabetes It is surprising that diabetes can even affect the vagina. When diabetes starts to affect the vagina, you might experience several yeast infections. This happens because high levels sugar attracts yeast in the vaginal tissue.
To make sure you have a healthy vagina it is important to learn about the possible problems or things that are unhealthy for your vagina. As per gynaecologist, listed below problems are unhealthy for your vagina.
No 1 - Smoking We all know how Nicotine is bad for the body. In women, it is known to cause cervical cancer. Almost 75% women suffer from this cancer due to smoking. According to studies, a lot of times, in a 15
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WOMEN WOMEN HEALTH HEALTH Uncontrolled diabetes often hampers the pH levels of your vagina.
No 3 - Obesity Pelvic muscles, bladder and the vagina get strained if you are obese and have a big belly. Obesity can even make pregnancy complicated and difficult. At any cost, the BMI should not go over 40. Due to obesity there are chances a person might suffer with endometrial cancer too.
No 4 - Using too many products to clean your vagina Usually it is more than enough to clean the vagina with warm water. Even cleaning the vaginal opening with a mild soap and water is more than sufficient. Problems arise when you disturb the natural ecosystem of your vagina. Avoid using creams and oils that are filled with chemicals.
No 5 - Constipation When a person is constipated, lot of
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pressure is applied on the rectum. There is a wall between the rectum and vagina. Therefore, one might experience pelvic pressure and find bowel movements difficult. Always eat enough of fiber food and drink sufficient water to avoid having vaginal issues due to constipation.
No 6 - Sweaty Clothes You should never skip your workout but at the same time ensure not to sit in sweaty clothes for long. Sweat is bad for your vagina because it mixes with your fabric and ends up causing vaginal or bacterial infections. Change your clothes as and when it is required. 16 16
3 Things You Should Never Do To Your Vagina As mentioned earlier, you can do basic things to keep your vagina clean. It gets problematic only when you do a few things that you are not supposed to do.
What are those? No 1 - Never Steam Your Vagina According to Raquel Dardik, MD, clinical associate professor at NYU Langone Medical Center’s department of obstetrics and gynecology, vagina steaming can cause irritation and burning sensation. If the steam gets into your vagina, it is not healthy. This process of steaming is not required as the uterus doesn’t need to be cleaned this way.
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No 2 - Avoid Self-Medicating If you get an yeast infection or your vagina is not keeping good health, allow it to heal on its own. It is recommended by doctors not to use over-the-counter vaginal creams or home remedies like garlic, ACV, or tea tree oil. Chances are that it can cause burns inside your vagina.
No 3 - Strictly Avoid Inserting A Few Things Into Your Vagina Other than tampons, fingers, sex toys, a penis, lube, birth control, menstrual cups avoid inserting anything else into your vagina. Always wash and only then put things into your vagina.
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WEIGHT LOSE
Effective Weight Loss Tips for Hypothyroidism
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Hypothyroidism is a condition that is characterized by the underactive thyroid gland functions. People suffering from this condition tend to struggle with labored metabolism and have a hard time losing weight. This is one of the reasons why people struggling with an underactive thyroid gland need to work a little extra to ensure that their weight loss is actually evident. We have sorted out some of the best ways to lose weight with hypothyroidism here.
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WEIGHT LOSE
Get rid of the simple carbs from the diet One of the worst things that you could eat that has the possibility to abstain you from losing weight are the simple carbs and refined sugar. Instead of the simple carbs, doctors do suggest consuming the complex carbs which are broken down over the period of time and provide with sustained energy and don’t make you crash or store the excess glucose as fats. The doctors believe that eating something that has a very high glycemic load tend to have direct impacts on the overall rate of inflammation that the body experiences, further worsening the condition even further. This is the reason why it is important that you do eat enough calories but at the same time, ensure that you also cut out the simple carbs from the diet.
Enrich the diet with anti-inflammatory foods
People struggling with hypothyroidism have a risk of developing issues with their mental and physical state. What this means is the WWW.HEALTHSPECTRA.COM | AUGUST 2020
fact that they are likely going to undergo signs of depression followed by excessive inflammation in the body which doesn’t sit well with their body at all. This is the primary reason why it is necessary that you do focus on consuming foods that are rich in anti-inflammatory properties because those tend to have better impacts on the weight loss results in the long run. Not only do they curb the excess inflammation in the body, they also do tend to hamper the immune system, further making the weight loss journey worse.
Eat smaller and frequent meals
Yet another amazing way that promotes faster weight loss in people with hypothyroidism is by eating smaller portions but more meals during the day. If you have been eating 3 full meals every day, cut it down to five smaller meals in a day. This helps in keeping the glucose levels in the blood stream in check which has been found to have positive impacts in helping promote faster weight loss. But, eating smaller meals doesn’t correlate to calorie restriction. It is important that even if you do eat smaller portions, you focus on the nutrient balance that you are putting into your body. That is what makes all the difference. The last thing you want is to devoid your body of something that it needs, especially when it comes to hypothyroidism.
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Maintain a food journal
One of the most important and effective ways to lose weight with hypothyroidism is by keeping a track of what you are eating in a day. Not only does it help you count the calories that you are consuming, it also does help you keep a track on your eating habits throughout the time. This can help you understand how you can change your diet to help promote better weight loss results. This can allow you to go back and make changes so it is a lot easier for you to handle the final weight loss results as well.
Indulge in some exercise
Even though your diet does play a very crucial role when it comes to losing weight 21
with hypothyroidism, know for a fact that it is very important that you indulge in some physical movement as well. Exercise is mandatory if you want to not just lose weight but tone down your body too. This helps in kickstarting and boosting your metabolism which is often very labored otherwise. It is very important that one should focus on looking into the exercises and the yoga stretches that work well for the condition of hypothyroidism because that matters a lot too.
Take the medication on time and as directed
One of the most neglected and possibly the most important factor for weight loss with hypothyroidism is to ensure that you always take your medication on time. This is a necessity above anything else. It is important that you do regulate your functions and the medication is what helps keep your well being in check. If you do want to keep a close eye on your overall well being and lose weight successively with hypothyroidism, it is best suggested that you don’t skip out on the medication. Additionally, get the tests done every six months to notice the levels so the doctors can switch the medicines accordingly.
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COVER STORY
Does Immunity Last For Long After COVID-19? WWW.HEALTHSPECTRA.COM | AUGUST 2020
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Our Awareness On COVID-19 Immunity So far, there are no clear studies on whether people are immune to reinfection or not. This can be found out only after observing people who are exposed to the virus another time. That being said, a few researchers have found out that the antibodies to fight against the virus stays around for 3 months. Further, studies suggest that there is a probability for the virus to last even longer. Findings from people who recovered
Petrified with people dying, the ones tested positive, and with a fall in the economy, it won’t be less than a miracle to find a life-saving corona virus vaccine. While the vaccine is a workin-progress goal, we can breathe a sigh of relief after understanding how good is ones immunity after recovering from the virus.
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Isn’t that one of the questions in your mind? More than us, it would benefit scientists in understanding how quickly does the immunity boost up. Let’s read what scientists have discovered so far.
There were memory B cells and memory T cells in people who got over mild COVID-19. These memory cells remind your memory about old microbial attackers, allowing them to have a strong response the next time it is attacked. It simply means that the next time people are attacked with the virus, these antibodies will remember and protect people from symptoms or it WWW.HEALTHSPECTRA.COM | AUGUST 2020
COVER STORY spreading further. Since immune memory in other diseases like measles lasts for years. Thus, researchers assume that same will be the case with COVID-19 too. Some of the most important and common questions that need answers are as follows :
Are we safe after the
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infection? If yes, for how long? Would factors such as age count or severity of the illness affect the immunity Would the number of antibodies alone define immunity or is there another way to measure immunity? After vaccination, how long is the body safe? Researchers
suggest
that
until we are not aware of everything about the virus, it is safe to take precautions like distancing and maskwearing, even after recovery.
UCLA’s Study On How Long The Immunity Lasts After COVID-19
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This research group monitored antibodies in 34 people with the coronavirus. Over a period of 2 1/2 months the average antibody levels became half. It has been noticed by the scientists that people with no symptoms or mild symptoms don’t have a strong response to the virus.
New England Journal of Medicine’s
Study Even according to this journal, people suffering from mild symptoms and who are being treated at home don’t have enough antibodies titers and they found high antibody titers in people who had full-fledged symptoms. Icahn School of Medicine at Mt. Sinai in New York This research group has looked at nearly 20,000 people with mild to moderate illness. It found that 90% of those people had antibody responses that lasted at least three months. Only with antibodies, this virus neutralized. According to Dr. Kari Nadeau from Stanford University, T-cells are essential in battling against the virus.
It is essential to do this since there are babies and senior citizens with weak immune systems and it is difficult for them to get immune. They would rely on youngsters and middle age people taking precautions to safeguard them. COVID-19 is dangerous for any age group. She says that vaccine is the best way to get herd immunity. Does A Positive Antibody Mean A Person Is Immune? A positive antibody doesn’t clearly indicate that a person is immune to the virus. Presence of antibodies indicates that a person is exposed to the virus.
As of now, those suffering from coronavirus have to wait and observe how long have they continued to remain immune.
A few antibodies help fight against reinfection. Sometimes, there might just be mild symptoms and no reinfection.
Lauren Rodda Emphasizes On The Concept Of Herd Immunity
There are situations where antibodies don’t help with fighting against the virus. Right now it is difficult to determine how long would protection last.
Lauren Rodda PhD, a senior postdoctoral fellow in immunology at the University of Washington School of Medicine, says that the 25
chances for a nonimmune person getting infected with virus could possibly reduce if people are protected from the virus by gaining immunity or receiving a vaccine.
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DIABETES
Risk Of Suffering From Diabetes? Handgrip Strength Can Detect It!
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Scientists working at the Universities of Bristol and Eastern Finland in a paper published that handgrip strength can detect whether an individual is at a risk of suffering from Type 2 Diabetes or not. 776 men and women who never had a history of diabetes for over 20 years were asked to hold a handgrip and the muscular strength they applied to this hand grip was assessed and used as a screening tool to help individuals know if they are at a risk of suffering from diabetes or not.
How did they detect lesser risk of diabetes? Patients squeezed the dyanometer applying all their strength for 5 minutes.
Researchers are yet to test this using individual patient data. Checking the risk of diabetes with a handgrip is one of the most simplest and effective methods to identify the risk of diabetes in the future. This screening tool is seen more effective in checking the risk of diabetes in women. In the month of April this year, one of the studies of American Journal of Preventive Medicine said that hand grip can help doctors perform time-efficient screening tools for diabetes. This study identified levels of handgrip strength/weakness related to type 2 diabetes in men and women based on their age and body weights.
Per unit, as the handgrip strength value increased it showed a 50% decrease in the risk of diabetes. Per unit, if the handgrip strength value decreased, it indicated a risk of cardiovascular diseases or disability. Until now, there was no clarity on the relationship between handgrip strength and type 2 diabetes given the fact that there was a discrepancy in the results. They even considered factors such as the age, family history of diabetes, physical activity, smoking, hypertension, waist circumference, and fasting plasma glucose which is usual. Adding the handgrip strength to these factors brought about another effective way to detect the risk.
Other Published Studies Many other researchers studied that people with a good handgrip strength were at a 27% lesser risk of developing diabetes. 27 27
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FITNESS
6 Fascinating Facts On Exercise And Fitness!
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Fitness is a way of life. It is an essential aspect for healthy survival. The biggest boon of exercising is that it boosts stamina and brings your body in shape.
Mostly, all of us are aware of our motto for exercising right from when to start, how to continue, and when to end. Aside from that, there are a few interesting facts on exercise or fitness too. Let’s see if we are aware of them.
Here’s a list of all the fascinating facts on exercise
No 1 - You Won’t
Go Thin With Exercise Alone
Journal of Sports Medicine conducted an experiment to check if an individual goes thin with exercise alone or not. This group of excessively healthy people completed 12 weeks of cardio workouts without dieting or controlling what they ate. Results claimed that no one could easily lose weight with exercising alone. Following a strict diet and cutting down on certain foods was essential.
A study published in The British 29
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FITNESS
No 2 - Facebook Is The
Platform That Keeps Up Your Fitness Motivation
If your mood to exercise and stay fit all the time proves to be a difficult task, you should sign up on facebook and boost your motivation. A study published by Fitbit says facebook photos would push you to keep yourself physically fit. Further, a survey proved that 64 percent of the crowd felt motivated to start a fitness conscious lifestyle because of facebook.
Burn The Same Calories As Jogging At That Pace If you think jogging is the only useful means to burn calories then you are wrong. Brisk walking at the same pace can also help you burn the same number of calories.
No 5 -
Response To Exercise In Men And Women Is Different
No 3 - You Might Fall
Ill If You Exercise In The Morning
It feels nice and healthy to kick-start your day with a useful exercise. However, did you know that a morning exercise could possibly make your ill? Researcher from Brunel University, Middlesex, found that heavy training sessions early in the morning is not safe for the immune system. It is always recommended to start your day with a long walk or gentle stretches instead of jumping onto heavy workouts.
No 4 - Brisk Walk Can WWW.HEALTHSPECTRA.COM | AUGUST 2020
Couples can spend wonderful time exercising together. However, it has been studied that men and women react differently to an exercise or diet for that matter. It is women who need to exercise a little more and concentrate on their diet to experience the same results as men do after exercising.
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No 6 - Endurance Levels
Reduce If You Stretch Before Running
It is always debatable about whether or not to stretch before running. According to a study published in the Journal of Strength and Conditioning Research, says that the body is less efficient if you stretch before running. It is recommended to have a good run and only then get on to stretching exercises. 31
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NUTRITION & DIET
10 Healthy Ways To Add More Veggies To Your Diet If you are someone who doesn’t like eating vegetables, especially the green ones, chances are that you are missing out on a lot of nutrients that your body needs. The vegetables are not just loaded with essential nutrients, they are a storehouse of vitamins and minerals, which is one of the primary reasons why they are touted as a must have in your diet. This time around, we have some healthy ways to share with you that we know will help you get more veggies in your diet without fail. WWW.HEALTHSPECTRA.COM | AUGUST 2020
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NUTRITION & DIET
1- Add them to your breakfast The first and possibly the most important meal of the day is breakfast. Not only is it satiating, it is also quite good for your overall day. So, if you want to get over your daily fix of veggies, start by adding them in your breakfast. You can either eat a side salad with your main breakfast or throw some into your smoothie and blend it up. Trust us, when you have a lot of fruits in a smoothie, you can hardly taste the veggies in it. This is one of the best ways to get in the necessary nutrition in no time at all. You can even drink some veggies broths, if that suits you.
2- Try some soups Soups are always nice and hearty and one of the best ways to include more veggies in your diet is by making plant based soups. You can include a number of vegetables that you like and even throw in some meat, if that is something you are craving. These kinds
of soups are not just filling but very healthy as well, ensuring that you are getting your veggie fix but at the same time, not eating something that you don’t like. Try and make the broth for the soup from scratch to add more flavour to it.
3- Include them as snacks Another amazing and creative way that can help you add more vegetables into your diet is by eating them as snacks. You can eat fresh cut veggies as a snack and eat them with a side of hummus or any homemade dip so it is not that boring. You can even make a salad with the basic veggies and throw in a simple dressing and have that as a snack while you are hungry at the odd hours. It is not just a healthier variant, it is also a better version of the fried unhealthy snacks that you get around.
4- Try vegetable noodles If you are looking into ways to add more veggies
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into your diet that taste good too, try converting them into noodles. All you have to do is get a vegetable noodle maker and you can pretty much make noodles out of many vegetables including zucchini and even carrots, if that is something you like. Just ensure that you wash the veggies very thoroughly and blanch it once in some boiling water to get rid of the extra bite and chew and make it more pliable for digestion and eating in general.
5- Try some wraps Instead of eating something unhealthy and processed when it comes to wraps, you can switch to the all natural lettuce wraps which doe come with a very fresh and unique taste. They are an amazing way of adding leafy greens to your diet and at the same time, taste pretty amazing as well. Make sure that you use fresh lettuce for these for that added crunch and good taste. Avoid putting the filling warm as it might make the lettuce soggy. Add it once it has cooled down. 34
6- Make a veggie based sauce One of the sneaky but tasty ways to add more veggies to your diet is by adding them into your sauce. This has been found to be quite beneficial and can even help you get the best results when you are done cooking it. The vegan Bolognese sauce is possibly one of the best examples for that. You can add in chopped mushrooms, carrots, zucchini and even some potatoes if that is something that floats your boat. It is all on you on how creatively you cook and prep things around.
7- Healthier chips You might not like kale but you will love kale chips. One of the best ways to turn your veggies into a healthier but tastier snacking option is when you turn them into chips. These might not seem like a very healthy option but trust me, they do steal the show. All you need to do is slice or 35
cut the veggies into thin chips like shapes and put them in the oven as per the recipe with some spices and seasoning for that added flavour and taste. Try out carrot and beet roots too, they also taste quite amazing.
8Cauliflower crust Not only does it taste good and is healthy, this is also the perfect option for the individuals who are on a keto diet as it is low on the carbs. This can be a hard one to master right off the bat but once you are down doing it for a few times, you will get a hang of it. Try and make it at home because that is cheaper and healthier as well. According to statistics, 100 gms of cauliflower contains just 5 grams of carbs which is insane and the perfect option for the keto enthusiasts.
9- Eat a veggie omelet Instead of making a plain omelet, why not try something that is healthy and a better version
of the normal ones. Adding in veggies to an omelet is an amazing way to get your veggie fix for the day but at the same time, also helps in making your breakfast a lot more filling than what a standard omelet would bring. You can add a whole lot of veggies to the omelet, including capsicum, onions, shredded carrots, spinach, spring onions etc. Add some cheese too for that added taste and flavour.
10- Get some grilling done Grilled veg not just tastes good but is also a good way to add more veggies in your diet. All that you need to do is wash the veggies and season them and throw them on the grill and call it a day. This is actually an amazing way to get in more veggies into your body in a tasty way. If you struggle with your veggies on a daily basis, this is actually a good way for you to get some good amount of vegetables in without you having to complain about the taste all along.
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LIVE HAPPY
7
Ways To Be
Happy While Going Through Pain WWW.HEALTHSPECTRA.COM | AUGUST 2020
36
Are you feeling hurt with an incident of the past or troubled with what’s happening with you right now? Don’t take it much to your heart. We all go through pain, it is a part and parcel in life. 37
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LIVE LIVEHAPPY HAPPY
Happiness is a gift and you can give that to yourself despite being in pain. Situations are temporary and not in your control but your reaction is. Yes, being happy in pain doesn’t sound practical. You would not want to fake a smile when you are torn apart. However, by staying sad you are not going to feel any better. If you look at it from the learning perspective, without pain you will never learn to be a better version of yourself and for that matter ever dive deep and understand the value of time, relationships and blessings. Since pain is bound to come your way, it doesn’t mean you stop yourself or forget being happy. To lead a sensible life, you have to balance both emotions. Happiness will be your biggest strength to withstand pain. Always remember this. Read this article and find ways to smile through your pain.
Tip 1 - Peep Into The World’s Sadness WWW.HEALTHSPECTRA.COM | AUGUST 2020
Not Wrong To Be Happy When You Are Sad In life, everyone is going through their part of hardships which doesn’t last forever. The moment you feel sad, just peep around and look at the world’s sadness. You will find yourself in a better place.
Who says if you are going through problems, you have to go deep or forget what it is to relax and be happy. You are not restricted or bound to be unhappy.
We all crib and cry over our pain. For a change, if we look at how the others suffer, we wouldn’t have much to crib or complain about. For instance, maybe you are worried about not being able to make enough money and when you look around, you will find people suffering to get one meal. “I cried because I had no shoes, then I met a man who had no feet” - Mahatma Gandhi. Reflecting on this quote will open your eyes to make peace with your pain and be happy with whatever you have.
Tip 2 - It Is
Feeling your pain is one part of the phase on the other end, there is no wrong in experiencing other emotions. For instance, if you are sad because of a bad break up. It doesn’t mean you have to restrict yourself and stop giggling. Life cannot come to a standstill with just one bad experience, right? As mentioned earlier, happiness is a gift and you should give it to yourself without boundaries. If by being happy you feel
38
stronger to face pain, why stop yourself? Never hesitate! Just be as happy as you can.
to feel it. Sometimes, it is fulfilled expectations that give happiness. But, that isn’t how happiness is defined.
How? If you are in a bad mood and you feel low in your energy, just go for a nice walk in the open and give your soul a bit of happiness that it deserves.
For instance, if it is your aim to achieve good results in an exam, don’t keep your happiness for later. The time you have is while you are preparing for the examination. If you get a chance to be happy during that time, why not?
Tip 3 Happiness Is Not Expected, It Is Felt
All of us have a real misconception about happiness. We think that happiness comes after achievement and we tie a state of mind/feeling to expectations. This is exactly where we are going wrong.
Happiness is a state of being, you don’t need an expectation to be fulfilled
39
Therefore, the same logic goes with pain as well. If you are having a bad time, tell yourself that you will feel happy in the little things that come your way instead of waiting to be happy after the problem is solved.
Tip 4 - Make Positive Choices Amidst The Pain
It is not that you have to smile through the pain. However,
you can choose to keep your mind peaceful no matter how tough the situation is. Going through a bad phase isn’t something you would ever want to choose for yourself. But, the way you let it affect you is a choice. If life is throwing problems at you, cry over it if it makes you feel better and approach it positively. This is how you make good choices for yourself. For instance, if you are upset about giving your best at work and not getting the recognition you deserve, it is disappointing. So the best you can do is to tell yourself that maybe you need some more time and there is better coming your way. This way you are not letting yourself feel the disappointment more and learning to accept failure too.
Tip 5 - You Are Not Responsible For Everyone’s Happiness At times we are in pain when
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LIVE LIVEHAPPY HAPPY
a person starts to expect too
much from us and we cannot give back the same to them. So, it is for us to understand that we cannot cater to everyone’s happiness in this world. One set of people would be satisfied while the rest may not be. Stop letting that bother you. You take care of what makes you happy and they will take care of what makes them happy. Being happy or not is an individual choice. Don’t let others unfulfilled expectations from you pull you down. It is okay to say No. The person who really wants to understand you will, there is no question of explaining or feeling bad.
Tip 6 - Don’t Push Pain Away, Face It You got to be a superhuman if you can smile through the pain. Practically, most of
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us cannot feel happy when in pain. The philosophy of trying to be happy in pain doesn’t reduce pain, it just gives you the strength to deal with it.
All of us need a fall back when we are sad. One way of feeling better when you are sad is by thinking of all the happy times.
So, when you are in pain, don’t push yourself too much with the idea of being happy. If you want to live with the pain for a while, just feel the pain and move on once you start feeling better.
Old good times are nostalgic and a great way to divert your thoughts. Thinking of these times might not solve your problem, however, it will bring a bright smile on your face. Whenever you are in a bad mood or extremely sad, you can watch your old pictures or go back to funny videos and think of the days you were appreciated by your close people.
In the end, you just have to remember through this journey in life, you will get to experience every emotion. Therefore, go through both happiness and pain.
Tip 7 - Think Of Old Good Times
Conclusion To be happy in pain doesn’t just mean that you have to be in a mood to celebrate or literally smile. It just means that you must learn to stay peaceful through the pain. Positive thinking, making good choices, letting yourself feel the pain and allowing yourself to be happy are the best ways to face all your pain in life. Always believe that time is never the same and situations change. Remember that your pain will no longer exist after a while. 40
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ALTERNATIVE MEDICINE
Ayurveda Treatment For HAIRFALL WWW.HEALTHSPECTRA.COM | AUGUST 2020
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Having good hair is an asset. How would it feel to wake up to the next morning and see a bunch of hair rolling down your bed? It is almost like a disaster if you are madly in love with your hair.
What is a dosha? Dosha is an element responsible to take care of our hair and the rest of the body. So, when a dosha is imbalanced, you are likely to experience problems with your hair.
Amla has natural properties to improve the strength of your hair. Thus, it controls hair fall to a large extent.
To tame this problem and get your hair to the right track, you can try the Ayurveda style of improving hair growth and strengthening your roots. While you have an option to take medicines or try natural remedies of your choice. It is advisable to go the ayurvedic way to allow your hair to reap good benefits.
Therefore, Ayurveda focuses on a healthy lifestyle, good diet and home remedies to solve hair fall concerns. If you want to go the Ayurveda way then you will need to follow basic rules.
See why Ayurveda thinks amla is good to keep hair fall in control!
Whether your hair fall is due to stress, pollution or it is hormonal. Every remedy you pick from the ayurvedic form of treatment has a purpose and every remedy provides a solution to all hair concerns.
What Is The Ayurveda Perspective Of Looking At Hair Loss? Firstly, it is essential for you to understand that Ayurveda strongly believes in the logic that when one of the elements in the body gets disturbed, everything else can go haywire. Ayurveda has coined a term known as Dosha 43
Therefore for hair, Ayurveda treatment focuses on eating healthy fruits, vegetables, drinking excess water, giving the body necessary sunlight and resting well. So do all of these and you will notice a difference in your hair. Besides, pay attention to ayurvedic remedies that help fight against hair loss issues. Take a look!
No 1 - Apply Amla On Your Hair
Why is it good?
It has the following nutrients l Iron l Vitamins l Gallic acid l Carotene
What do these nutrients do? l Boosts the strength in your hair follicles l Brings back the natural color of your hair l Improves blood circulation in your scalp l Cleans dirt and dandruff
How to use Amla You can either eat amla, apply amla oil, make an amla paste or use an amla shampoo for your hair.
Method to use 1. If you are eating amla. You
WWW.HEALTHSPECTRA.COM | AUGUST 2020
ALTERNATIVE MEDICINE can grind its powder and mix a spoon of honey in it. 2. If you are using amla oil, you can heat it up for a few seconds and apply it on your scalp and hair three times a week. 3. If you are using shampoo, you can wash your hair with it three times a week. 4. If you are using a paste, you will just need to grind the amla, add a little water to the powder, give this a good stir, leave it on your hair for 30 minutes and wash it with lukewarm water.
No 2 - Apply Bhringraj Oil
See why Ayurveda thinks Bhringraj is good for your hair! It has the following nutrients l Vitamins
What do these nutrients do? l It boosts strength in your hair follicles l Intensifies the shine in your hair l Softens your hair texture l Brings back the natural color of your hair
Method to use
Why is it good? WWW.HEALTHSPECTRA.COM | AUGUST 2020
No 3 - Apply Shikakai On Your Hair
l Amla juice l Brahmi juice
l Treats scalp Folliculitis
Bhringraj oil is being used by women having hair fall problems for years now. The nutrients in this oil are as effective as they used to be.
lukewarm water.
1. If you are using Bhringraj leaves, dry them in the sunlight, crush them and transfer it in the oil you apply for a few hours. Later, apply this Bhringraj mix oil and enjoy the benefits of these leaves. 2. If you want to directly use the oil, you need to apply 1012 drops of bhringraj oil into your roots and hair. Leave it for an hour, use a mild shampoo and wash it with
Shikakai powder is yet another effective home remedy to strengthen your weak roots and soften the hair texture.
Why is it good? See why Ayurveda thinks shikakai powder is good for your hair! It has the following nutrients l Vitamin A,C,D,E,K l Macro-nutrients l Antioxidants l Anti-bacterial l Anti-fungal properties
What do these nutrients do? 44
l Treats problems such as psoriasis, scabies, and eczema
l Cleanses the scalp
Method to use
l It is a natural cleanser and eliminates the greasiness on your scalp
1. You can boil curry leaves in coconut oil and allow the leaves to remain there overnight. You can apply coconut oil two times a week.
l Keeps hair fall in control l Saves your hair from dryness and split ends
Method to use
Why is it good?
1. If you are using shikakai powder as a mask, you need to take 2 tsp powder, add warm water, sit the mixture and apply it on your hair. Leave it for about 30 minutes and wash your hair with a mild shampoo.
See why Ayurveda thinks coconut oil is good for the hair!
2. If you are mixing shikakai powder with oil, use coconut oil. Mix the two, apply it on your hair, leave it for an hour and wash your hair with a mild shampoo. 3. If you don’t have time to mix the powder, you can directly buy a shampoo that has shikakai as its main ingredient.
45
cater to all your hair needs.
It has the following nutrients l Anti-bacterial properties
2. Fill 1/4th bowl coconut oil, heat it for 10 seconds, apply it in your roots and on the hair. Let it remain for an hour and then wash your hair with a mild shampoo.
No 5 - Apply Reetha On Your Hair
l Anti-fungal properties l Saturated fats l Vitamins l Proteins
What do these nutrients do? l It saves your hair from free radical damage
No 4 - Apply Coconut Oil On Your Hair
l Strengthens the hair roots
Coconut oil has pure and medicinal properties that
l Controls hair loss
l Adds shine to your hair l Eliminates frizz
Reetha is an ayurvedic herb, it is known as soapnut or soapberry. This powder works excellent on the hair.
Why is it good? See why Ayurveda thinks reetha is good for the hair! It has the following nutrients WWW.HEALTHSPECTRA.COM | AUGUST 2020
l Potassium
1. If you are using oil, then you can mix neem oil and coconut oil. Heat it up for a few seconds and then apply it on your hair.
l Vitamin A,C l Iron l Protein
What do these nutrients do? l It keeps dandruff in control l Strengthens your hair roots l Softens the hair l Boosts shine in your hair
Method to use 1. If you are using reetha seeds, you can soak the seeds in warm water for an hour or boil it for 15 minutes. You will notice a lather in the water. Mix this water while diluting your shampoo to have a good hair wash. 2. If you are using reetha powder, you can mix it with shikakai, add water, stir this mixture well, apply it on your hair, leave it for 30 minutes and wash your hair with a mild shampoo.
No 6 - Apply Neem On Your Hair When neem leaves smell so lovely, you can be sure of how it does good to your WWW.HEALTHSPECTRA.COM | AUGUST 2020
hair.
Why is it good? See why Ayurveda thinks neem is good for your hair! It has the following nutrients l Amino acids l Phosphorous l Minerals l Vitamin C l Proteins
What do these nutrients do? l Treats dryness in your hair l Keeps the scalp clean l Strengthens hair roots l Cleans dandruff, lice and scalp infections l Brings back the natural color of your hair
2. If you are using neem leaves, for 15 minutes you can boil it in water, allow this water to cool down and use it to dilute your shampoo. 3. If you are using neem leaves powder, add water and make it a paste, apply it on your hair, leave it for 30 minutes and then wash your hair with a mild shampoo.
Conclusion Ayurvedic treatment pays attention to the natural ways of getting rid of hair problems. Remedies such as shikakai, neem leaves, reetha powder, coconut oil, amla, and bhringraj oil have effective nutrients to boost the strength, shine, and texture of the hair. Apart from this, if you want hair fall to stop, you need to sleep well, drink sufficient water and eat healthy food.
Method to use 46
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NEWS
UV Light Might Kill Coronavirus Studies Claim UV light is known to stop pathogens and researchers are trying their ways to see if there is a possibility for UV light to work on putting an end to coronavirus too.
Researchers claim that UV radiations successfully hampered proteins of various respiratory viruses during SARS-CoV and might work against SARS-CoV-2 that’s turned our life upside down since 9 months. Now, lets read this article to know what have researchers studied about the relevance of UV light in killing coronavirus.
UVA, UVB, And UVC Effects On Viruses UV light has electromagnetic frequency and invisible light.
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48 6
The UVB is capable of spoiling the DNA in our skin. This ends up causing skin cancer or sunburns. UVC is known to destroy genetic material in humans or viral particles. Thankfully, the ozone layer doesn’t let the UVC get to our skin. In 1878, artificially made UVC is a method of sterilisation that is used in hospitals, airplanes, offices, and factories every day. This is even used to sanitise water. Though UVC light is not directly linked to affecting COVID-10, studies claim that it can be used against other kinds or coronaviruses.
How? Radiation wraps the genetic material of the virus and stops them from multiplying. UVC at 254 nanometers is known to inactivate H1N1 influenza, severe acute respiratory virus (SARS-CoV), and Middle Eastern Respiratory Syndrome (MERS-CoV). Centers for Disease Control and Prevention says, the wavelength of UV radiations are classified into three types - UVA, UVB, and UVC. Among these types, UVA touches our planet the most. On the other hand, the ozone layer absorbs UVB and UVC light.
This 254 nanometers is effective because it causes abrasions in DNA and RNA. After this they cannot replicate and this helps with killing or inactivating a virus or micoorganism.
So, among the three types, the UVC light has the capability to be a disinfectant.
Why? It has the shortest wavelength but the highest energy when compared to UVA and UVB. UVA goes deep into the skin and causes most of the ageing or age spots. 49 7
WWW.HEALTHSPECTRA.COM | AUGUST 2020
NEWS UVC’s DNA is a threat to human skin and eyes. The experts in photomedicine and photobiology should evaluate its safety and efficiency. According to Dr. Jacob Scott, a research physician in the Department of Translational Hematology and Oncology Research at Cleveland Clinic, UVC lights don’t have good quality control. It means, there is no guarantee of eliminating the pathogen. UVC can kill the virus but the right kind of dosage should be used. So, it is not possible to kill it with a UVC light at home. For using right dosages to kill the virus, it is important to use the right type of material, shadowing, and timing. Scientists Kohli and Scott’s teams are working on making UVC disinfection of personal protective equipment (PPE), such as face masks and N95 respirators, more efficient.
What Steps Are Scientists Taking? >> Advise given to decontaminate N95’s
with UVC equipments
>>
Developed a software program that further developed a machine to help users disinfect a room so that staff can deliver an effective dose of UVC
>> Discussions and plans on installing UVC
units in ceilings to decontaminate circulating air
>> Research is taking place on the wavelength
of UVC that is safe for human cells even. This called UVC-222 or Far-UVC
>>
World Health Organization sees a
WWW.HEALTHSPECTRA.COM || AUGUST AUGUST2020 2020 WWW.HEALTHSPECTRA.COM
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 small possibility in killing the virus through sterilization of water, yet unsure of how much would it work
>> They believe in the technique of pouring water in a clear glass or plastic bottle and leaving it in sunlight for 6 hours >> UVA in sunlight works with oxygen to give
hydrogen peroxide that could further be used as a disinfectant in killing pathogens
>> Sunlight alone would take a long time in
disinfecting pathogens
>> A study found that a flu gets less infections
Which Country Is Using UVC? Buses are lit up with a blue light in China. To clean floors in hospitals, UVC-emitting robots are being used. In China, to disinfect money, banks have been using UVC lights.
Conclusion Scientists see a potential in the right amount of UVC lights to kill the virus.
when it is exposed to sunlight for long. However, we are unsure of how long it takes for sunlight to destroy COVID-19.
However, we have to approach it the right way because UV rays are damaging to the skin.
Finally, UVC lights have great potential in killing the virus, they just have to be used responsibly and accurately.
For now, what we have to understand is that UVC light has the potential to kill SARS COV-2 but we don’t know how and when can it be done.
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LOVE & SEX
How A Toxic Relationship Affects Your Health
WWW.HEALTHSPECTRA.COM | AUGUST 2020
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A relationship is a great companionship until it doesn’t start to make you unhappy. A person can deal with being unhappy and find some means to make things alright. What about those times when things go out of reach and get toxic? In this situation, couples get affected mentally, physically and emotionally which is bad for health. You might feel that a physical workout and a healthy diet are all that you need to keep going. But, the quality of your relationship shows its effects on your health too. If you are in a happy relationship, you are healthy and when toxicity creeps in, it can totally bog you down. You will truly know your state of mind while you are in a relationship.
Sign 7 - When you are never appreciated and you feel low about yourself when your partner is around.
and comfortable when your partner is around. Sign 2 - You don’t have anything in common to smile about. Sign 3 - When your partner doesn’t make you feel secure anymore. Sign 4 - If you need to change yourself more than required and it is affecting you. Sign 5 - When you feel your life is being controlled. Sign 6 - When you feel emotionally, mentally and physically unsafe with your partner.
Sign 8 - When you don’t get good or positive vibes in your partner’s presence. No relationship is born toxic, it either becomes bad over the time or it was always like that and you must have been too engrossed to even notice. Where there is fear, anger, selfishness, sense of insecurity, pain and no trust, that relationship is clearly toxic.
Health Risks Of Being In A Toxic Relationship
Signs Of A Toxic Relationship Take a look at these signs and assess if you are in a happy and healthy zone or are you at risk of feeling sick in a relationship. Sign 1 - You don’t feel light 53
WWW.HEALTHSPECTRA.COM | AUGUST 2020
LOVE & SEX Just as eating the wrong food can have a repercussion on your body, it goes the same with your mind as well. Whenever you feel negative emotions like fear, anger, or pain, your mind gets to know and starts sending certain signals to your body. The hormones understand these signals and tend to react to your body. Take a look at how is being in a toxic relationship risky for your health
So, one of the biggest health risks of being in a toxic relationship is feeling physically and mentally weak.
No 1 - Triggers No 2 Fight Or Flight Hormones Get Imbalanced Hormones The fight and flight hormone passes on signals to the brain when we take the stress of any kind. When the brain gets this signal, the response it throws at your body is not a good place to be in as it is not doing any good for your health. Generally, people in toxic relationships are highly stressed. The flight and fight hormones are triggered and this affects an individual’s mental well-being and physical strength. WWW.HEALTHSPECTRA.COM | AUGUST 2020
Have you noticed how fast your heart beats in fear? Same way when you are unhappy and stuck in a toxic relationship, it first affects all your hormones. It is so obvious that an imbalance in the mind is likely to disturb the way your hormones function.
No 3 - Sadness Affects Your Mind It is enough for one toxic relationship to change your world and turn everything upside down for you. That being said, when you are emotionally affected and sad, it takes a toll on your mental and psychological health.
The two hormones that are activated when stressed are cortisol and adrenaline. These hormones go haywire in your body and this would make you feel depressed or you might fall sick. 54
What happens? A person has sleepless nights and their entire routine is at a stake, this affects immunity. Blood pressure can go high and the muscles get strained. So you can see how a bad relationship can worsen living?
No 4 - You Tend To Have Gastrointestinal Problems What’s in the mind shows up on the stomach and that’s true. When you are emotionally drained out, you get to see its negative outcome in your stomach. When you are stressed, you 55
don’t feel like eating much, the stomach bloats up, you experience cramps and inflammation.
No 5 - You Are Likely To Get Obese
It is beautiful to be in a relationship until it gets toxic and makes you go through emotional stress. Did you know emotional stress can make you put on weight?
Conclusion Constant efforts to stay healthy is important. What’s even more important is to be free in the mind, feel happy from within and be part of a relationship that empowers you. The result of a toxic relationship is adverse. It affects your immunity, blood pressure levels and leads to excess weight gain. If you are in a toxic relationship, make peace and move one!
Sadly, anxiety or any form of stress is proven bad for your health because the stress hormone cortisol goes through pressure and affects your metabolism resulting in excess weight gain. WWW.HEALTHSPECTRA.COM | AUGUST 2020
MEN HEALTH
5 Essential
Multivitamins For Men
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56 54
Men need the right amount of nutrients just as women do. According to National Institutes Of Health, Men need to compensate for all the nutritional deficiencies with multivitamins.
In this article, let’s read about what are the sources of multivitamins for men and how does it support their body?
Why Are Vitamins Important?
To keep good health, one needs vitamins. From monitoring the functioning of all your organs to boosting the energy levels in your body, vitamins play a crucial role. Problems arise when your health is at a stake and the body has to suffer with diseases. From the age of 19-70, men need to get the right amount of vitamins and minerals. Chances for men to get anemic is less. However, they need to get their vitamins from a good diet.
Role Of Vitamins On Our Body The following vitamins play a crucial role in keeping the body healthy. Take a look!
1.
For good eyes and boosted immunity - Vitamin A
2.To
boost collagen and
build the immune system Vitamin C
3.For
increase
the
red
blood cell count and boost metabolism - Vitamin B
4.Strengthened
bones
-
Vitamin D and K 57 55
WWW.HEALTHSPECTRA.COM WWW.HEALTHSPECTRA.COM || AUGUST AUGUST2020 2020
MEN HEALTH
5.To safeguard your cells from getting
damaged - Vitamin E
Best Multivitamins For Men Here is a list of the best multivitamins for men.
Note : Before you take any
multivitamin, confirm it from your doctor if you can go ahead with whichever best multivitamin you choose.
No 1 - Rainbow Light Men’s Multivitamin This multivitamin works amazing on men, this is a food-based multi-vitamin and it has an accurate RDI for all the vitamins and minerals. The biggest advantage of this multivitamin is it is inexpensive and gluten-free. Gluten-free products are always the best for people having neurological disorders, irritable bowel syndrome, and diabetes.
How is it useful? Comprises of the following nutrients
> Probiotics > Digestive enzymes > Vegetable juices > Peanuts > Eggs > Fish > Shellfish > Soy WWW.HEALTHSPECTRA.COM WWW.HEALTHSPECTRA.COM || AUGUST AUGUST2020 2020
If you want your heart to remain healthy and keep good prostate health, this multivitamin is good.
No 2 - Megafood Men’s One Daily If you are a vegan or vegetarian, this is the best multivitamin to take. Healthy fruits and vegetables are combined to make this multi-vitamin. It is free of GMO, gluten, soy, eggs, diary, fish, and shellfish. Take this multivitamin as you wake up in the morning. Ensure to take it on an empty stomach.. This multivitamin is good for boosting your energy, good for prostate health, and enhances your mood.
No 3 - Nature’s Way Alive! Once Daily Men’s This multi-vitamin is good for your heart and prostate health. Interestingly, this multi-vitamin for men doesn’t have ingredients like, preservatives, sugar, flavors, soy, wheat and gluten. That being said, in a way, it is good if these ingredients are not present in your multi-vitamin tablets.
This multi-vitamin has the following nutrients
> 22 vitamins and minerals > 12 digestive enzymes > 14 greens > 12 varieties of mushrooms. > Adaptogens like ginseng > Palmetto and lycopene for prostate health > Resveratrol and CoQ10 for heart health 56 58
No 4 - GNC Mega Men This multi-vitamin is good to boost the calcium and magnesium levels in the body. Precisely, it is quite healthy for your brain, bones, and prostate health.
GNC has the following nutrients > 400% of the RDI for vitamin D > Selenium > Lycopene > Antioxidants > Amino acids > Fruit and vegetable mix > Choline > Grape seed extracts > Inositol
No 5 - Vitafusion Men’s
It is good for boosting your metabolism and immunity.
This multi-vitamin has the following nutrients
> 4 grams carbs > 3 grams added sugar It has around 15 vitamins and each one is beneficial to the body. These gummy like multi-vitamins are glutenfree, diary-free, and they do not contain artificial flavors.
All in all, it is recommended to try and get all the nutrients from food. By chance, if you are falling short of nutrients and need multivitamins to compensate, make sure that you are not allergic to the multivitamins, and take your dosage in the right quantity.
Vitafusion is a two berry-flavored gummy multivitamin.
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HEALTHY RECIPIE
Low Carb Healthy Cabbage Rolls Cabbage is healthy and most of us love eating it layer by layer, except for those who dislike cabbage. Sounds exciting when we can all make a cabbage roll instead of eating it in plain salad. This way, perhaps the people who dislike cabbage would start loving it. For those of you who think cabbage is happy staying in salads, it is time to discover how it can even be added in exciting dishes too. Read this article to find the recipe of healthy cabbage rolls!
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Ingredients > Virgin oil - 2 tbsp > Balsamic Vinegar - 2 tbsp > Kosher Salt - as per your requirement > Dried Oregano - 2 tsp > Bread crumbs - 1/2 cup > Sweet corn - less than 1/2 cup > Boiled mushrooms - less than 1/2 cup > Brown sugar - 1 tbsp > Uncooked white rice - 1/4 cup > Grind fresh black pepper - 3-4 tsp > Cabbage - 15 leaves > Onion - 1 large, if it is small - 2 onions > Garlic minced - 3 > Tomato paste - 2 tbsp > Freshly chopped parsley leaves - 2 tbsp 60 58
Method to prepare the stuffing for the cabbage roll
6.Now, take a pan, add sufficient water and then the cabbage leaves. Blanch the leaves for a minute or two.
7.Take another bowl, add sweet corn,
mushrooms, cabbage, uncooked rice, 1 cup sauce, parsley leaves, bread crumbs.
8.Now add required salt and pepper. Stir this mixture well
9.Cut open the cabbage and add the stuffing inside it.
10.Take a baking tray, spread some sauce at the base.
11.In a line, place the cabbage rolls in the How to make? Method to prepare the sauce - to be added above the roll
1.Take a pan, add the required olive oil, allow it to heat for a few seconds.
2.Add chopped onions, let it cook for a
baking tray.
12.Add the left over sauce on all the cabbage rolls.
13.Leave it in the oven for an hour at a 350 degrees Celsius temperature
Health benefits of cabbage
few minutes and turn golden brown.
3.Then add garlic and tomato paste,
Here’s why eating cabbage is healthy for you!
stir this entire mixture.
It comprises of the following nutrients
4.Add vinegar, sugar, and oregano. Once stir this mixture well. Now, season it with pepper and salt.
5.Keep this mixture as it is. 61 59
> vitamin A > Iron > Riboflavin > Folate
> Vitamin B6 > Fiber > Polyphenols > Vitamin C
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YOGA
Jan u Si Benefits, Steps, Variations, And Precautions
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irshasana Janu sirshana is referred to as head to knee forward bend. ‘Janu’ is knee and ‘Sirsa’ means head. This asana results in strengthening the knees and spine. This forward bending and twisted seating posture is a good stretching exercise.
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YOGA
Benefits
are stretched and this relieves you from all the pain in your back.
If there is pain in your pelvic region or you have problems with your pancreas or kidney. This effective asana will help in healing all those disorders.
No 2 - Good For The Spine, Hamstrings, No 5 - Aids Groin, And Better Shoulders Digestion When you have a strong spine, other parts of the body are well controlled. Strengthened hamstrings boost energy and save you from major leg injuries. You can easily carry weights with strong shoulders.
As you know Janu sirshasana is good for the knee and spine, look at its other benefits on your mind and body!
No 1 Alleviates Back Pain While doing janu sirshasana you need to stretch your body forward. While you stretch forward, the back muscles
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Body
No 3 - Aids Weight Loss With continuous stretching and movement, you lose out on excess fats in your body. If you wish to lose weight, then this is a perfect asana.
No 4 - Heals Disorders In Your Lower
As Janu Sirsasana involves bending and stretching forward all the internal organs are stimulated and in case you are facing digestion problems, it all gets solved. All in all, if you want your organs to function well and alleviate pain or strengthen your shoulders, back, hamstrings and groin. You must try this asana.
Steps Take a glance at the steps to perform Janusirsasana! Step 1 - Roll a mat on the floor and sit straight with your legs stretched out. Step 2 - Take a deep breath 64
and relax. Let your right leg remain stretched and its toes pointing whatever is in front of you. Step 3 - Fold your left leg in a way that the sole touches your right thigh. By doing this, the groin is stretched out. Step 4 - Keep your back straight, close your eyes,
Step 6 - To go back, take your hands up and sit straight.
Precautions
You will need to repeat the same procedure with the other leg. To gain from this asana, you must do it two or three times a week.
Keep in mind these points before you begin to practice this asana!
Variation
No 1 - This asana is not applicable to pregnant women as it can affect the baby. No 2 - A person suffering from sciatica, pain in the knees or slip disc should strictly keep away from this asana. No 3 - One should not overstretch while doing this asana as it can cause a muscle pull. No 4 - Individuals having asthma or diarrhea should keep away from this asana.
Final Word inhale and slowly start to lift both your hands up. Step 5 - Slowly bend forward and get both your hands down, bend in a way that your forehead touches the knees and your fingers get locked behind the toes.
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In the variation posture instead of lifting your hands up and bending forward, you will place one hand beside you, lift the other hand and stretch on either side. Apart from this, there are similar variations to this asana.
For energy in your shoulder spine and lower body, you can look forward to practicing Janu Sirsasana. Ensure to do this asana when your stomach is empty and individuals with health concerns must avoid this asana.
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HOME & FAMILY
How To Choose Healthy Cookware For Your Home?
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Questions To Ask Yourself Before Making A Choice Are you sure that the utensils or other products that you buy for your home is safe? The answer is ‘No’. Right from fabrics to the kitchenware, every product has few chemicals. Precisely speaking of cookware, there are chances for metals and chemicals to enter your food. We all want to choose what’s best and healthy for our home. Here’s are ways on how to choose healthy cookware for your home and stock up the best products in your kitchen.
It can be difficult to spot the best cookware, so it is wise to be prepared with a list of things you would need to do with a cookware.
What are they?
No 1 - Rules when
it comes to keeping the cookware clean
Eating in an unclean cookware will make you fall ill. Every time you prepare a dish, the cookware needs to be cleaned well to stop bacteria from sticking to your vessel. Always check the material of cookware and ask yourself if you can clean it or not.
No 2 - Find Out If It
Is Good For Everyday Use
Cookware is used every day, so ensure to pick products that are durable enough. Pick a different material cookware. Don’t buy the same kind of utensils.
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No 3 - Check If The Material Is Free Of Health Risks A few people are allergic to iron and nickel. If one of your family members is uncomfortable with a particular metal, avoid buying that cookwear. Sometimes, options like stainless steel and copper don’t work for all. Apart from this, people are sensitive to many other kinds of cookware.
No 4 -
Get to know details about how the cookware was manufactured There are a few cookwear items that can be bad for the environment as they might not be biodegradable. Go for cookwear companies that give clear details on the process of manufacturing. Here are some of the best options for you, know them all and accordingly choose a suitable cookwear for your kitchen
No 1 -
Cast Iron
Cookwear This is a traditional cookwear. It is durable and doesn’t contain harmful chemicals WWW.HEALTHSPECTRA.COM WWW.HEALTHSPECTRA.COM || AUGUST AUGUST 2020 2020
HOME & FAMILY It has non-stick qualities The food doesn’t stick on this pan Anodized is safer than cookwear
aluminium aluminium
When you add an acidic solution, the metal changes its behaviour.
No 4 -
Stainless Steel
Cookware This cookwear is resistant to heat and corrosion-free that might stick to your food. Cast iron is non-stick. That being said, you would not need to add lots of oil or butter while cooking. There are foods that you should never cook in cast iron. They are, fish, egg, garlic, peppers and other acidic things. This leaves a strong smell in the pan and you might not like it.
No 2 -
Aluminium
cookwear Aluminium is lightweight. It is a good conductor of heat.
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It is not too expensive. Easy to clean There is a possibility that aluminium could stick to your food while cooking. On an average, all of us using aluminium cookwear are consuming atleast 5-6 grams aluminium every day. According to Alzheimer’s Association, there is a possibility for aluminium to cause alzheimer’s Overall, this cookwear doesn’t promise complete safety
It is a good quality material to cook in This stainless steel is made of iron, chrome, and nickel It evenly distributes heat It is not expensive to clean the cookware Suitable for griddle cooking Whenever you buy a stainless steel cookwear, consider buying the one that has an aluminium or copper base.
No 5 - Ceramic Cookware
No 3 -
Anodized aluminum cookware
This type of cookwear is made of metal and coated with a nonstick material base
It is easy to clean anodized aluminium
Buy this only if you are sure that you can clean it well 68 66
It is not a good conductor of heat
Not recommended for every day use
This material is much better for the environment
Tin and nickel coatings aren’t healthy
It is safe when you cook something at a high temperature Ceramic cookwear is not completely safe, it tends to mix unwanted material in your food
Now you have a list of options, choose the one that would suit your health and needs.
Safety Tips
While using your cookwear, don’t use metal and hard utensils, it has the tendency to form scratches at the surface Thoroughly clean pots and pans after every use Be it any cookwear, always add a little oil or butter to the surface and then start cooking, this is a good lubricant and at the same time prevents metals from entering your food Aluminium and nonstick cookwear that has scratches should be changed after every two years
You can follow the following safety tips while cooking in any cookwear. Take a look!
No 6 - Copper Cookwear. It is a good conductor of heat. Its base is made of stainless steel or copper It
doesn’t
assure
complete safety as copper can leach into your foods 69 67
After cooking, transfer food from the utensil you cooked in to another dish. Never store food in the same vessel. However, if you are cooking in a glass or stone cookwear, you can let the food remain as it is not bad for health WWW.HEALTHSPECTRA.COM || AUGUST AUGUST2020 2020 WWW.HEALTHSPECTRA.COM
HEALTHY LIVING
Eating Aloe Vera
When Is It Safe And Not?
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Is it safe to eat aloe vera?
There are two ways of eating aloevera.
You can either eat its gel or skin.
Gel
Quite often people have mixed opinions abot whether aloevera should be eaten or not. If aloevera is eaten the right way and you are not allergic, there is no risk in eating it. Read this article to know everything about the do’s and don’ts of eating an aloevera plant.
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The gel, skin, and latex make an aloevera plant. Majority of the health benefits is in the aloevera gel. Latex is a small layer of yellow liquid present between the skin and gel of a leaf. This layer has healthy compounds with laxative properties known as aloin. The main problem arises if you eat latex. People usually add the skin of aloevera in salads, no harm in eating the skin. If latex is removed and then eaten, there is no harm in in eating aloevera gel.
1.To make the gel, first cut off the spiky edges.
2.On the flat side, slice off the skin.
3.Scrap out the clear gel. 4.Cut them into square pieces.
5.Thoroughly wash the
pieces of aloevera to eliminate the bitter taste.
Skin 1. To be able to eat the
skin, first cut off spiky edges on top and slice off the skin on the flat side.
2. Remove dirt, debris,
and latex by thoroughly washing its skin.
The taste is clean and refreshing. What’s important is that aloevera should be mixed in smoothies or salads rather than eating it plain.
3. Soak the aloevera skin
How to prepare aloe vera that can be eaten?
4. It is highly essential to
for twenty minutes before you chew it.
choose leaves only from an aloevera plant. 5.Never consume leaves from an aloevera species.
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HEALTHY LIVING
What source of aloevera should you avoid eating?
Here are benefits you might not want to miss out on. Take a look!
Aloevera skin care gels and products should never be eaten.
It can increase insulin sensitivity and there is a possibility for it to reduce blood sugar levels.
As it is mixed with other ingredients and meant for soothing sunburns, reducing inflammation, moisturizing, relieve itchiness and treating other skin concerns. Further, a few aloevera plants comprise of preservatives to enhance fragrance, texture, and color. This is strictly not to be eaten. While processing, most of the active ingredients in an aloevera plant tend to disappear.
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Aloevera gel is an excellent mouthwash. It is rich in antioxidants and can help fight against free radical damage. According to one of the study, eating aloevera can boost your memory and can help you fight against depression.
Side effects of eating aloevera Muscles become weak Irregularities in the heartbeat Spoils your kidneys Causes stomach cramps 70 72
Who should avoid eating aloevera? Latex is the root cause of problems and the following individuals should avoid eating aloevera. Pregnant women. Individuals with digestive disorders. Example - inflammatory bowel disease (IBD) or Crohn’s disease. Ones suffering from diabetes, heart or kidney medications.
Take Away Always keep in mind to wash the latex whether you want to eat the aloevera skin or gel. Natural aloevera gel has effective health benefits. Skin care aloevera gel is not recommended for eating. If you want to eat aloevera regularly. See to it that you don’t suffer from allergies or other health conditions. 71 73
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DISEASE
Post-traumatic Stress Disorder What You Need To Know!
Unpleasant situations are never easy to deal with. A few people gradually move on from the bitter or tragic phase while the rest suffer from post-traumatic stress disorder. Read this article to know everything about this mental disorder. WWW.HEALTHSPECTRA.COM WWW.HEALTHSPECTRA.COM || AUGUST AUGUST 2020 2020
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What Is Post-traumatic Disorder? It is a condition wherein a person constantly suffers from anxiety, stress, flashbacks and nightmare because of being petrified due to the unfortunate event. In this situation, a person struggles for a while and takes time to cope up with the tragedy. That being said, with the right kind of love and care, a person can get over pain. Usually it takes a few days to recover. However, if this condition persists for longer than a month or years, it is surely a problem. PTSD tends to disturb the day-to-day functioning of an individual too. Unfortunately, this disorder might not necessarily affect an individual after a tragic event. Sometimes, it so happens that an individual develops PTSD while watching their close ones.
Further, take a look at these symptoms!
Symptoms
>> Stressful memories of the traumatic event. >> Sad dreams or nightmares about the
Right after a tragic event, for instance, the death of a loved one, it is normal for all of us to feel shaken up and affected. Having said, the symptoms are evident and they appear within a month of the traumatic event. This impacts relationships.
ones
mental
health
and
At times, the PTSD symptoms may intensify after a while. The individual might be afraid after hearing a loud sound or may be traumatized hearing about a story they can relate to. 75 73
traumatic event.
>> Emotional stress >> Physical reactions to the trauma >> Efforts to avoid thinking about the traumatic
event
>> Keeping away from places that reminds the person about the sad event
>>
Negative thinking - about situations,
yourself, and people
>> >>
Feeling insecure about the future Forgetting important episodes of the
traumatic event WWW.HEALTHSPECTRA.COM WWW.HEALTHSPECTRA.COM || AUGUST AUGUST 2020 2020
DISEASE
>> Failing at managing close relationships >> The sufferer distances himself/herself from close ones
>> No interest in performing any activity >> An individual gets emotionally numb >> Constant fear and shock >> An individual assumes being in danger >> Sleep issues >> They find it difficult to concentrate >> Quickly frustrated or angry >> Excessive guilt and shame >> Self-destructive behaviour
in the case of children and teens might be worse. If a child is below 6 years. Common symptoms of PTSD are as follows :
>> The child sticks to his or her parents >> Thinks of the scary event while playing too >> Forgets or stammers while talking >> Bed wetting >> Witnesses nightmares often >> Disturbed and destructive behaviour >> They feel revengeful
Several Risk Factors PTSD is not age-bound, it can happen to anyone excessively traumatized by a sad event. The risk of suffering from PTSD is higher in people sexually assaulted, children, the ones abused, and some more horrifying events. According to the National Center for PTSD, around 7 or 8 out of 100 people are suffering from PTSD. There are more of women suffering from PTSD when compared to men. In some cases, it is even due to genes that one suffers from PTSD.
How Do Children React To PTSD? When the symptoms of PTSD is intense in adults, it is not surprising that this disorder WWW.HEALTHSPECTRA.COM || AUGUST AUGUST2020 2020 WWW.HEALTHSPECTRA.COM
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When Should A Doctor Be Involved? It is essential to notify the doctor when the sufferer gets suicidal.
>> Seek counselling >> Look for an interactive group of people suffering and express themselves in an open forum
>> Encouraging oneself to think positive and get over every bad incident
Treating this person at the right time is
>> Preparing oneself to accept the fear and face
highly essential.
every situation
Ways To Approach This Disorder
>> Express feelings to a close friends >> Reach out to a spiritual leader
>> Psychotherapy >> Medication >> Regularly exercise to keep your body fit and
mind fresh
>> Spend time with people who love and care for you
Why Are A Few People More Prone To PTSD? It is not essential that a few people going through a trauma might suffer from PTSD disorder. There are several reasons as to why only a few people are more prone to PTSD and not everyone.
Take a look at those reasons >>
The individuals would have been through
dangerous events or traumas
>> After being hurt and watching another person hurt
>> Trauma in childhood >> Extreme fear and helplessness >> Lack of social support ď ŹAlready suffering from a mental illness
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DID YOU KNOW
DID YOU KNOW?
1
ATM MACHINES ARE INFESTED WITH BACTERIA WE DON’T KNOW OF
CAFFEINE FROM THE COFFEE CAN ALLEVIATE SIGNS OF DEPRESSION
3 5
2
LIVER HELPS THE BODY IN FLUSHING OUT TOXINS
ALZHEIMER’S DISEASE CAUSES MORE CASUALTY THAN BREAST AND PROSTATE CANCER
4
BRAIN’S WEIGHT IS JUST 2% OF THE TOTAL BODY WEIGHT
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HEALTH TIPS
Health Tips WASH YOUR HANDS WITH SOAP AND WATER FOR 20 SECONDS
REPLACE THE SATURATED FATS IN THE MEAL WITH UNSATURATED FATS
PRACTICE EATING YOUR MEALS IN SPECIFIC PORTIONS
INCLUDE MORE OF THE OMEGA-3 FATTY ACIDS IN YOUR DIET
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REDUCE THE SALT INTAKE FROM THE DIET
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he lthspectra Helthspectra is all about providing valid information about health and related issues in the current world. Our dedicated team works on all the aspects on how to spread happiness in all and guide them in various tasks through informative and interesting articles.
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