HealthSpectra Magazine August 2019

Health Spectra THE MOST ACCLAIMED HEALTH & LIFESTYLE MAGAZINE

AUGUST 2019

FITNESS | HEALTH | MEDICAL | FOOD | LIFESTYLE | BEAUTY

WANT THE CHARM TO FLASH ON YOUR SKIN? GET TO KNOW INTERESTING FACTS ABOUT THE VAGINA MALE MASTURBATION: SIDE EFFECTS, BENEFITS AND RISKS

Ever Wondered Why You Always

Think Negative?

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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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HERGAMUT

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Editor Note We are glad to bring back yet another installation of the HealthSpectra magazine for you. We work to provide you with the best kind of knowledge and to make learning about fun a little more fun and informative for you.

For the August edition, we have focused on why pessimism is a thing and why our mind always tends to think negatively? Apart from that, we are also highlighting some of the healthy tips for healthy living and the kind of ways you can opt for to lead a healthy relationship.

With so many options and categories covered, you are assured to get a little bit of knowledge on almost every single topic that crosses your mind. We do hope it helps you gain a better insight and lead a healthier life.

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, Soumya, Lopa, Ramya, Neha

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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August 2019 06

HEALTH SPCTRA

VO L 1 | ISSUE 8

HEALTH Your Dreams Project Your Mental Health

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BEAUTY Want The Charm To Flash On Your Skin?

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16 WOMEN HEALTH Get To Know Interesting Facts About The vagina

20 WEIGHT LOSE An App Aids Weight Loss Fact Or Fantasy?

22 COVER STORY Ever Wondered Why You Always think negetive

26 DIABETES Diabetes and Risks of Cancer

28 FITNESS Hop Over A Jumping Rope To Show Case Good Health – Keep Jumping!

32 NUTRITION & DIET

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Learn About The Essential Nutrients To Increase The Hemoglobin In Your Body!

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LIVE HAPPY Bid Farewell To Indecisiveness And Over Thinking

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68 40 ALTERNATIVE MEDICINE What Is Hypnotherapy?

44 NEWS Science Says You Have A Type Even If You Say You Don’t

50 LOVE & SEX 10 Sure Ways To Be Honest In A Relationship

54 MEN HEALTH Male Masturbation: Side Effects, Benefits And Risks

56 HEALTHY RECIPIE Flour Cookie And Pigeon Pea

58 YOGA 8 Popular Yoga Asanas To Try During Pregnancy

64 HOME & FAMILY Anxiety, Depression and Heredity

68 HEALTHY LIVING Bunch of Health Tips For healthy Living- Know The Importance of Self Worth

47 DISEASE

36 5

Alcohol and its impacts on Dementia

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HEALTH

Your Dreams Project Your Mental Health

Dreams, good or bad, are believed to be the subconscious rendition of what we think about throughout the entirety of the day.

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Dream researchers have been continuously trying to piece everything to understand whether or not the same has any sort of direct connection to one’s mental health.

A recently published study revealed that people who wake up with a comparatively peaceful mind tend to have positive dreams while the ones waking in frenzy tend to have conflicting and negative dreams throughout. While the entire situation might feel a lot confusing, in simple terms,

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the researchers claim that the recalled and reported dreams could insinuate the state of one’s mental health.

While it is not an uncommon knowledge that dreams do reflect one’s state of well being, there hasn’t been proper research concerning every realm of possibility considering a person’s emotions. Prior conducted studies insinuate that happy people are more likely going to have happy dreams. This is just one aspect of the study and doesn’t

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HEALTH

address the entirety of the situation. This was why the researchers wanted to delve in depth and look through all the possibilities.

This recently published study focuses on the aspect of one’s well or even ill being that majority of the dream researchers fail to address – peace of mind.

The lead author of the study, Pilleriin Sikka, who is also the Doctoral Candidate at the University of Turku and a Lecturer in Cognitive Neuroscience stated that their primary concern was to bridge in the gaps between the dreams and the well being of an individual.

with a bunch of subjects who were first told to fill out a questionnaire that delved into the measurement of their waking ill being and well being. Following filling the questionnaire, these subjects were further asked to maintain a dream diary in which they made an entry of every kind of dream that they recollected the next morning.

The

concluding

results

suggested that people who had their peace of mind and were well enough on that ground of mental health, for the most part, had happy and positive dreams while the ones who suffered from stress and anxiety, tend to experience negative dreams.

The final conclusion of the study was that in order to correlate the condition of dreams with one’s mental health, it is necessary to keep

Sikka further concluded explaining what defines one’s peace of mind. As per their explanation, peace of mind is a state of inner peace and harmony which has layers and is comparatively complex that one deems it to be. The main thing is its connection with one’s well being and sometimes even happiness (as believed in the Eastern Cultures).

The study was conducted

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both one’s ill and well being into account. But the one thing that made everyone question was the fact that the majority of things that we consider as “well being” didn’t play any kind of role in the kind of dreams we had which means that there is something else governing

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the peace of mind and anxiety.

The only realm of concluded proposal by the researchers were the fact that people who had a better peace of mind were more likely to be able to regulate their emotions not just during normal times but while they

are dreaming as well. The complete opposite was the case with the people who suffered from anxiety.

There are going to be further in-depth research concerning the analysis of the emotion regulation capacity along with self control and whether these two attributes can actually contribute to one’s overall peace of mind and bettered mental health.

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BEAUTY

WANT THE CHARM TO FLASH ON YOUR SKIN? FOLLOW IDEAS TO KEEP YOUR FACE CLEAN! WWW.HEALTHSPECTRA.COM | AUGUST 2019

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GET AWAY FROM IMPURITIES AND WELCOME ATTRACTION! THE RADIANCE ON YOUR FACE WOULD BE VISIBLE ONLY WHEN YOU DO LITTLE THINGS EVERY DAY OR A LOT OF THINGS AT THE END OF THE WEEK TO PAMPER YOUR SKIN. YOUR FACE WITNESSES A HARSH TREATMENT FROM THE ENVIRONMENT AND AT TIMES WHAT’S IN YOUR BODY SHOWS ITS UGLY PICTURE ON YOUR FACE. A SURE EXAMPLE OF THIS, HEAT IN THE BODY CAN BE A REASON FOR PIMPLES TO SETTLE DOWN ON YOUR SKIN. LIKEWISE, A LIST OF OTHER STRESS FACTORS ON YOUR FACE DO NOT STOP, THEY CONTINUE TO EXIST AND APPEAR WHEN YOU GET NEGLIGENT ABOUT YOUR SKIN. WHEN YOU TAKE SMALL STEPS AND KEEP YOUR FACE CLEAN NOW, IT WILL NOT JUST BENEFIT YOUR SKIN RIGHT NOW BUT IT WILL CONTINUE TO KEEP YOUR SKIN GOOD IN THE LONG RUN AS WELL. YOU WOULD BE ELATED WITH THAT ATTRACTION ON YOUR FACE.

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BEAUTY

TAKE A LOOK AT EASY WAYS TO CLEAN YOUR FACE AT HOME AND LEAVE NO ROOM FOR IMPURITIES TO TRESPASS ON YOUR FACE FOR LONG. idea 1

REGULAR WASHING Your skin deserves a nice pampering once you are home. Just like how you need a hug too feel nice when you are home. That said, use a face cleanser every day once in the day and once at night.

First, you will need to make your face wet, then you will take few drops of the face cleanser and apply it on your cheeks, nose, forehead, and chin(avoid the eye area).

Gently start to scrub it on your face, leave it for about 4-5 minutes and wash your face.

In the meantime, you can lie down with your eyes closed and place a cold eye pack on your eyes for few those 4-5 minutes. You will feel relieved and then get up to wash your face. Once you wash your face, use a soft towel and gently wipe your face.

Note: Always remember that you should

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never use hot water to wash your face it can make your skin dry, use cold water to wash your face. idea 2

AFTER CLEANSING TIPS

After you clean your face with a face wash you could as well try home remedies or effective ways to improve the condition of your skin. That said, here are some of those tips you can adapt to and completely get your skin away from the leftover impurities Tip 1 - Take a piece of cotton, dip it in a few drops of milk and gently rub it on your skin.

Tip 2 - Take a piece of cotton, dip it in a few drops of rose water and gently rub it on your skin.

Tip 3 - Pick out an ice cube or two from your ice tray and smoothly massage it on your face(more than removing the last impurities left on your skin, this tip helps in making the skin shine and glow).

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idea 3

FLUSH OUT EXCESS OIL FROM YOUR SKIN

Best scrubs to use on your face Sugar and salt scrub

Steaming is useful irrespective of your skin type. However, the time you are taking to steam your face and how far or close have you placed the steamer from your face is all that matters.

That said, always remember to maintain a fluctuation in moving the steam around your face, for a while keeping the steamer close to your face and for a while move it away. Let there be a normal temperature set on your steamer. Steaming is beneficial for men and women who have extremely oily skin.

Steaming your face helps in making your skin feel better by killing all the germs that come out of your skin. Steam your face once in a week, once you are done steaming, wipe your face with a wet towel so that all the pores close back. Make steaming a part o your routine, do not do it every day. Just do it once in a week. idea 4

SCRUB THE UNNECESSARY DEAD SKIN CELLS

Here, you need to understand the difference between face cleaning and using a face scrub. That said, thrice a week, give your face a good scrub with the best exfoliating ingredients. Just like your scalp needs a good massage for the blood to circulate well, the same goes with your skin as well, the blood needs to circulate well on your skin too.

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Honey and sugar Peel of papaya or banana Aloe Vera and Vitamin E Oil Use one of these combinations, apply it on your face, and scrub it well for ten minutes in circular motions and make your skin feel fresh. Wash your face with cold water and dab it dry with a soft towel. idea 5

MAKE YOUR SKIN SOFT WITH A FACE PACK

To recap everything so far, washing, cleansing, steaming, and scrubbing is done. You need something else to soothe your skin and make it glow. Take a look at the best face packs you can make for your skin. The face pack is the final soothing touch that you give to your skin.

Some of the best face packs to try are as follows : Clay face pack You can apply this on your face and leave it for 5 minutes, then gently scrub out the face pack with few drops of rose water and finally wash your face with cold water. One WWW.HEALTHSPECTRA.COM | AUGUST 2019

BEAUTY

of the best clay face pack you should apply is the bentonite clay face pack.

Cucumber and curd face pack Grind the cucumber and add few tbsp of curd. Take a spoon and mix both of these well. Apply it on your face and leave it on your skin for ten minutes. Wash your face with cold water and wipe your face with a soft towel. This face pack will help in making your face fresh and clear.

Honey and egg mask

a mild moisturizer on your skin and make your skin feel good and soft.

Moisturizers retain the moisture in your skin as well as make your skin smell good.

KEEP YOUR FACE CLEAN WITH ALL OF THESE IDEAS AND YOU WILL SEE THE GLOW SUSTAINED ON YOUR SKIN!

Break an egg, to this add 2 tbsp of honey.

Stir this entire mixture well. Apply this face pack on your skin, keep it away from your eyes. Let this face pack dry for about ten minutes and then wash it off with cold water and then dab your face with a dry towel. idea 6

USE A GOOD FACE TONER ON YOUR SKIN Skin toner is usually used to completely make your skin clear. You can either use rose water as a face toner or you could use honeydew witch hazel skin toner to clean your face. Skin tones are always meant to be used in the end.

idea 7

GIVE YOUR SKIN THE LAST MOISTURIZING

After you go through every step of cleaning your face, in the end, you should make sure to apply

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WOMEN HEALTH

Get To Know Interesting Facts About The

Vagina!

All women have a vagina but there are tons of things that you do not know about the vagina.

It is interesting to further explore and embrace your reproductive part.

You should learn about it because it is after all your body and you should be proud and happy about it.

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Most women are shy about hearing the vagina, but there is nothing that you have to feel shy about. As per one of the survey’s, it was stated that maximum women were shy to call it “Vagina”. Irrespective of the name, it is vital for reproduction and it is a medium to attract and satisfy men.

muscular tube.

Vagina was first known as “scabbard”, it meant a shield to the embryo. Go through some of the facts about your vagina!

Fact No 2

Fact No 1

It is impossible for a tampon or anything else to go deep into the vagina and lose its way. Think about it logically, the vagina maximum 7 inches deep, there are chances for something to get stuck but not lost.

Therefore, get this thought off your mind that you can lose something in the vagina.

Vagina Is A “Single” Part A lot of women live with this assumption that the vagina is a sum of the other reproductive parts. However, we all need to get this fact that the vagina is an independent reproductive part, it extends from the vulva and is supposed to be a

Talking of the size of a vagina, it is about 3 inches deep and when a woman feels the urge to have sex it elongates in depth between 4-5 inches maximum.

Things Don’t Go “Lost” In Your Vagina

By chance if you think a tampon is stuck in your vagina, immediately go see a doctor otherwise it could get complicated and you will end up getting a bacterial infection.

Fact No 3

Kegel Exercises For Vaginal Health We are all assuming that the vagina is healthy because of sex, no doubt in this.

However, your vagina gets tightened, healthier and you get a better orgasm and sexual pleasure if you try Kegel exercises.

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WOMEN HEALTH

WHAT’S THE GOOD IN THESE EXERCISES? Any problem with urinary incontinence is solved Stimulates better blood flow to the groin Trying kegel exercises is an added benefit for your vagina. It improves the health of your vagina.

Fact No 4

Learn About the Ph Of The Vagina

when it comes to the cleanliness aspect, the vagina naturally takes care of itself.

It is said that the ph level of the vagina is equal to that of wine. The ph is around 4 ish. That said, the vagina has good bacteria that protects it and has bad bacteria that can cause infections.

Vagina’s Fragrance Does Not Depend On Scented Soaps

Medically it is said that the ph level of the vagina should not go above 4.5. If that happens maybe you are having a yeast infection of bacterial vaginosis.

The Fact No 5

It Is Unsafe To Use Scented Soaps On The Vagina It is recommended to wash the vagina with water, one should avoid using soaps because it can disturb the ph balance of the vagina which in turn would cause vaginal infections. A vagina does not need deep care

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Fact No 6

We often have this belief that spraying perfume around the vagina or using scented soaps can make the vagina smell good. It is a misconception! It is believed that what you eat becomes the reason for your vagina to smell. That said, there is no scientific evidence for this.

Foods such as cheese, garlic, and fish can lead to the vagina having a pungent smell.

On the contrary, it is believed that eating a fruit(especially pineapple) will make your vagina smell good. Be alert when you start to notice that your vagina is smelling indifferent. This could happen may be because your vagina is infected. To be on a safe side, get it checked by a doctor.

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vagina.

Fact No 9

Moisturizing Compound Released From The Vagina Fact No 7

The Genital Part That Has Nerves The clitoris is supposed to have several nerves, you might not be aware of this.

The clitoris tends to increase its size when a woman feels the urge to have sex. The nerve endings at the tip of the clitoris are more when compared to the nerve endings in the penis.

Fact No 8

Vagina Releases Air At Times A lot of women assume that the air that is released from the vagina at times is like that of a fart. In reality that’s not the case, it is simply the air that’s stuck in that’s released.

This mostly happens during periods. There is another name to this, it is even called queefing. This is likely to happen when a penis, tampon or a finger goes into the

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There is a compound that’s released from the vagina after lubrication. This compound is supposed to be present in sharks and is used in manufacturing makeup products as well. It is named as Squalene. Once squalene is lubricated through the labia and clitoris, your body is ready for sex.

Fact No 10

Learn About The A-Spot In The Vagina Everyone always talks about the G-Spot which is responsible to turn on a woman.

Beyond the G-Spot there is another spot called the A-Spot that is responsible to turn on a woman quicker. Wondering about how is it called the A-spot? And what’s about it?

The A-Spot is a new concept that was thought of by a researcher. It was discovered that the A-Spot is located deep into the vagina. It is located this way, the cervix to the vagina and then the vagina to the bladder. This spot proved beneficial for women who experienced dryness in the vagina and pain during sex. They ended up having a better orgasm and lubrication.

WWW.HEALTHSPECTRA.COM | AUGUST 2019

WEIGHT LOSE

Did You Know Avocados Promote Weight Loss?

Avocados are evolving as a fancy food that many people are developing a liking towards. It is not technically just the “trend” that people are blindly following; this superfood is actually good for one’s health, without any doubt. The presence of beneficial omega-3 fatty acids along with the healthy sources of calories and energy is what is making this a popular.

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A NEW STUDY CONDUCTED BY THE RESEARCHERS FROM THE ILLINOIS INSTITUTE OF TECHNOLOGY HAS FOUND THAT CONSUMING A DIET FILLED WITH FRESH AVOCADOS INSTEAD OF THE REFINED CARBS CAN SIGNIFICANTLY BE VERY EFFECTIVE IN SUPPRESSING THE HUNGER AND EVEN INCREASE THE MEAL SATISFACTION IN THE OBESE AND OVERWEIGHT ADULTS. 20

The constant growth rate of obesity in the United States of America has been an alarming factor that the specialists and doctors have been stressed about. The findings from this study is definitely going to pave way for a better change with just a simple dietary change that can not just help manage the hunger but even help boost the metabolic control of the body.

the Center for Nutrition Research at Illinois Tech who authored the study suggested saying that for years now, fats have been targeted as the main reason behind the prospect of obesity and weight gain. It is only recently that the carbohydrates have come under scrutiny because of their correlation with appetite regulation as well as weight control.

The findings of this study were published in the famous peer reviewed journal, Nutrients. The main aim of the researchers was to assess the impacts of the whole and half fresh Hass avocadoes on the prospects of hunger, fullness as well as the satiety of an individual over a six hour period all the more.

Burton-Freeman further suggested that there is no “one size fits all� when it comes to the meals and the nutrition that one needs for a healthier life. It all comes down to the conscious understanding of the food chemistry and its impacts on the physiology of the body are what are important as the end of the day. This is what is believed to be the key when it comes to understanding the prospects of appetite control and then reducing the rates of obesity all the more.

The research was conducted with 31 participants who were obese and overweight in a randomized three arm crossover clinical trial. These specific trials were also found to limit the insulin and the glucose excursions in the body. What this did was further reduce the risks associated with diabetes and the cardiovascular diseases with the addition of healthy fats and fibers to the regular diet.

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Britt Burton-Freeman, Ph.D., director of

Avocados are stepping out as one of the best options in the lot. The results from this study did find that including the avocados in the diet resulted in not just reducing the hunger pangs but also simultaneously increase how satisfied the participants felt throughout the process. They further found that the intestinal hormone, PYY, did have an important role to play in this as well.

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COVER STORY

Ever Wondered Why You Always

Think Negative?

Pessimism or the consistent negative perspective towards life is definitely something that’s not a “habit” but can be influenced by the neural activity of our body. It is important to understand that people being pessimistic all the time could very well not be the person that portrays themselves as. The new study is exactly about the possible neural connections that could be influencing the activity that makes a person have a negative perspective.

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The new study conducted by a group of neuroscientists from the Massachusetts Institute of Technology found the influence of caudate nucleus on not just pessimism but also on the negative decision making in times of crisis. The stimulation of the caudate nucleus tends to put more weight on the anticipated drawbacks of a situation rather than the potential benefits of the same.

T

he scientists further clarified stating the person’s state of deterred mental health, be it because of anxiety or even stress could be a very possible reason behind the negative outlook on every single situation. In order to find the connection of this kind of behaviour with the neural activity of the brain, the MIT scientists started their research.

Upon their test on animals, it was found that the stimulation of a certain part of the brain could very well be the contributing reason behind the possible infliction of the pessimism in every situation. The area of the brain, otherwise regarded as the caudate nucleus was the one responsible for the negative decisions, the scientists found. They further found that the effects of the stimulation could very well persist for an extended period of time, rather than just being momentary. So,

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if the stimulus was given during the day, the effect of it could extend on till the entirety of the day.

This new finding could very well help contribute to trace the possible reason behind the induction of depression and anxiety in an individual. This is also going to help them come up with better treatment approaches for the same.

Ann Graybiel, an MIT Institute Professor and the senior author of the study stated that during the study, they found proxy for not just anxiety and depression but sometimes the combination of the both.

These kinds of psychiatric conditions are so complex that not only are they hard to be diagnosed but even harder to treat.

The paper has been a joint effort on the part of four different researchers – Ann Graybiel, Ken-ichi Amemori and Satoko Amemori (who are research affiliates of the Mc Govern Institute) and another researcher from the Mc Govern Institute, Daniel Gibson.

Decision Making On An Emotional Level Graybiel, who is one of the lead authors of the study, has already published papers that depict the connections behind the neural circuit associated with a person’s decision making skills. When there are approaches that tally both the positive as well as the negative aspects of decision making, the situation tends to inflict a great deal of provocation to one’s anxiety. Not just that, she has always WWW.HEALTHSPECTRA.COM | AUGUST 2019

COVER STORY

The stimuli was administered with a minimal electrical impulse all the while they were provided with a reward (juice) alongside an unpleasant stimulus much like something of a puff of air on the face. In each of the trial, the ratio between the rewards with the aversive stimuli changed and transformed, primarily because of the fact that the decision making was completely up to the animals. They had the full reign of choosing whether or not they want the reward or the stimuli or sometimes even both.

The possibilities showed that everything comes down to the cost effective balance.

When the offered reward was high in balance to the puff of air, the animals accepted it but the moment the tables were reversed, the decision changed as well. This was what happened in normal circumstances.

When the caudate nucleus was stimulated, this cost effective balancing capabilities were completely destroyed. The effects were so pronounced upon the stimulation that the animals started rejecting the combinations that they would have otherwise accepted. The effect of the stimulation was pronounced not just for the time being but continued till the entirety of the day and gradually disappeared the next day.

found connection between chronic stress and decision making.

With all that aside, the new study was conducted with a perspective to produce or rather, induce an effect which is often times visible in people suffering from depression, anxiety or other kinds of mental health issues.

In order to proceed with the hypothesis, the researchers stimulated the caudate nucleus in the brain which is predominantly responsible for the emotional decision making process in an individual.

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The researchers concluded the entirety of this stating that the situation is more like where the animals started to devalue whatever they had and instead started to focus more on the negative side effects which is what they explained as the overestimation of the cost relative to the benefit that they were getting.

The lead author, Ann Graybiel stated that there very well could be a number of internal circuits in the nucleus and they were so delicately balanced and even the slightest of the stimuli was more than enough to impact the decision making skills, inclining more towards the aspects of pessimism rather than the opposite of it.

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DIABETES

DIABETES AND RISKS OF CANCER Diabetes and the associated risks it brings to a person’s health doesn’t really need a separate introduction, now, does it? A new study strings the possible connection between the risks associated with diabetes and cancer, especially in women. The advanced stages of diabetes might be a potent cause of cancer in a number of patients.

WWW.HEALTHSPECTRA.COM | AUGUST 2019

The review was conducted amongst 20 million people and the results concluded stating that the presence of diabetes in uncontrolled levels in an individual might expose to higher risks of cancer, especially in women in comparison to men individuals.

The study was conducted by the researchers from the George Institute for Global Health which was later published on Diabetologia (the journal of the European Association for the Study of Diabetes [EASD]).

Not just that, the researchers further pinpointed stating

that the risks of cancer in women was higher in terms of leukemia and the various type of cancers that are related to stomach.

The chances of liver cancer are comparatively lower in women than in men. The researchers are further instigating new researches concerning the same topic but with a different approach. The further study needs to be specified around the sexes to find the risks relating to diabetes caused cancer.

The lead researcher in the team, Dr Toshiaki Ohkuma who is also under the George Institute for Global 26

for the formation of cancer – especially the ones relating to kidney cancers, stomach cancers and leukemia.

They enlisted some of the key findings from the study which have been significant in answering the overlaying reasons; the only thing left to do now is to find a probable connection between the two and the reason that is causing it in the first place.

Some of these findings and conclusions include: The rate of risk of developing cancer in women with diabetes in comparison to the ones without was stated at 27%.

The same for men was at 19%.

Health stated that they have established a firm connection between the diabetes and the possible risks of cancers. He further stated the statistics suggest that the number of people suffering from diabetes have doubled over the last 30 years and it is necessary for them to find a number of possible factors relating to this disease.

The follow-up of these concluding results is currently in progress where the researchers are working to establish a possible connection and underlying reason behind what the primary cause is 27

The researchers even concluded for a fact that the recurrence of diabetes did impose a crucial impact in the development of cancer in various regions of the body.

Further, it was also calculated that the rate of risks of cancer in women with diabetes is 6% more in comparison to people who don’t have diabetes.

The probability of the cancers that were expected to heavily influence one’s health include kidney cancer (11%), oral cancer (13%),

stomach cancer (14%), leukemia (15%) and these impose more effects on women in comparison to men.

Another conclusion was the fact that the possibility of liver cancer was around 12% lower in women in comparison to men who are imposed to higher risks of this disease.

This new study is expected to raise a bit of awareness in people to either better their lifestyle or opt for better prevention methods to keep such signs and symptoms at bay. Australia is considered as one of the countries with the maximum rising rate of diabetic patients (280 people every single day).

While the researchers haven’t yet developed a common ground for the actual reason behind the problem, it is believed that it could be alterations in the DNA due to heightened levels of blood glucose that could be the primary causative agent behind development of cancer in the individuals.

There is going to be a gender specific research to find a better approach to the argument behind the actual cause of the cancer which is why the researches behind the study are still skeptical to firmly comment on any of the possible reasons behind the same.

WWW.HEALTHSPECTRA.COM | AUGUST 2019

FITNESS

Hop Over A Jumping Rope To Show Case Good Health – Keep Jumping!

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Fitness is all about choosing an activity that makes your physical and mental body 10 times better than what it used to be. The quality of fitness would never depreciate in life, it is meant to spike up and better the quality of life.

While you think of picking up workouts or any fitness activity, it is necessary to keep up to the consistency in following the activity for your mental and physical well being.

Talking of a jumping rope, few people find it to be a substitute for running. However, that is not the case.

It is not a substitute for running. Taking up this activity as your fitness goal can be fantastic and fun. At some point, it will take you back to your childhood. Once in a lifetime, every kid at some point would have jumped over a rope.

Jumping caters to the body’s mental and physical health. For a fact it is understood that a jumping rope will eventually do good to your body. How is it that it does good to your mind? It does and here’s why!

About Jumping And The Jumping Rope Few things you should know while you are jumping on the jumping rope. Peep through!

In times when you get exhausted, you can always jump in your place twice or thrice and then move the rope forward.

Avoid picking a rope that is small, there are chances you will trip and fall.

You can invest about 20 minutes in jumping over the rope, it will make you feel like you are done with an intense workout.

The length of the jumping rope should not be below your child and shoulders.

Wired ropes are always the best option.

Do not hold the jump handles too tight.

Focus while you are jumping or you would lose balance.

Always up on a smooth surface as it reduces the chances of getting wounded.

The technique is the knack that will help you succeed on a jumping rope.

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Wear the right shoes in order to be comfortable while you are jumping.

Do not speed up too much on your rope at first, go slow and gradually pick on speed. The same goes with the no of times you jump as well. Over time you should increase the number of times you jump. Do not go for it immediately.

To make the jumping effective you can pick up weighted ropes as that will help in increasing the strength in your hands as well.

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FITNESS

Physical Health Benefits Of A Jumping Rope BRINGS DOWN THE CALORIE COUNT

YOU GET TO UNDERSTAND YOUR BODY

Jumping is the best way to boost your metabolism and all the stubborn calories begin to melt away, there is a smooth flow of blood circulation all through the body as well. If you look at how many calories you burnt in a minute then that would be losing 10 calories in a minute.

Jumping will help you closely look at what is happening in your body. You will feel your heart beat, you would feel the blood rushing through your body.

BEAUTIFULLY CARVES THE MUSCLES While you are jumping and investing all your energy, your muscles as well respond to this activity and they tend to get stronger, it shapes up and gets all the more flexible.

If you have sat for too long and you feel all your muscles have got stiff the best way to get over that stiffness in your body is by jumping as much as you can, you would love to feel the difference in your muscles.

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In other words, your body has excellent coordination with the brain while jumping on a rope. Additionally, your mind will get all the more active while you are jumping.

You must try jumping over a rope, it will make your feet feel good.

STRENGTHENS YOUR FOOT AND JOINTS Jumping helps keep your ankle and joints co-ordinated and stable. In case you have any kind of pain it all gets relieved. Makes your legs muscles strong and brings down the possibilities of any kind of foot injury.

Jumping rope can be taken as a warm-up exercise as well.

It works well for athletes and sportsmen before they get on to their workout.

PUMPS UP CARDIOVASCULAR

HEALTH

As you are burning down several calories and the blood in your body is getting enough oxygen it is evident that a skipping rope helps to keep good lungs and heart health.

It is said by doctors that skipping thrice a week for 20 minutes will help prevent any kind of cardiovascular diseases.

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IMPROVES BONE HEALTH AND DENSITY A piece of news in Japan had mentioned that jumping over a skipping rope has improved the bone density in several people.

breathe better. Initially, when you begin with jumping over a skipping rope you would feel breathless and get tired but this is how it begins to help your body get better stamina.

Over time you will be able to do vigorous workouts and swimming without any difficulty because your body would get used to physical activity.

ADDS TO THE FUN FACTOR Skipping is a super fun method to stay fit. You do not just seriously workout but you can try different ways of jumping, you can even partner with someone and you guys can laugh through the jumps you take together.

Jumping up and down at least 100 times a week is amazing to keep your bones in place. At the same time make sure that you do not overdo it because it can cause troubles instead of doing good to your bones.

YOU CAN HOLD YOUR BREATHE BETTER Jumping up and down helps in improving the strength in your body and this further improves your capacity to 31

You can test yourself each day and jump higher in the air and enjoy your fitness session with a skipping rope.

Some of the different jumps to try are double leg jumps, single leg jumps and the cross leg jumps. If you are a beginner single leg jumps would be the easiest and slowly you would get to understand how to do the double leg jumps and talking of the cross leg jumps it would take a little more time.

MENTAL HEALTH BENEFITS OF A JUMPING ROPE Any physical activity is proved good for your health for the following reasons

SHUTS AWAY STRESS FROM YOUR MIND When you take up jumping over the rope you help yourself reduce and manage stress, the endorphins are released without any issues and your mind feels light and happy. Stay in touch with jumping 4 times a week in order to cope up with any stress that’s whirling in your mind.

YOU LEARN TO ATTAIN PEACE Jumping over a rope is one kind o a strategy to bring the mind, body, and soul together. That said, When you jump over a rope, the toxins present in the mind and body come out and make you feel much better.

Another way of looking at this is when you jump over a rope after a tried day you just want to relax when you get to hit the bed at night.

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NUTRITION & DIET

Learn About The Essential Nutrients To Increase The

Hemoglobin

In Your Body!

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The Right Food Will Help In Sustaining Haemoglobin In Your Body! Let The Count Of Red Blood Cell Speed Up! Hemoglobin is one of the major aspects that enable your body to function well.

Hemoglobin has its relevance because it is a channel that carries oxygen from the blood to the body’s cells and organs, sends carbon-dioxide to the lungs.

It is essential for your body to have a certain amount of blood count. If the red blood cell count in your body lessens, it can put you in problems such as feeling weak and getting anemic. Get your blood count checked and by all means, do your best to keep the blood count stable in your body.

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Know the maximum count of hemoglobin your body should have. Hemoglobin count in men should not be less than 13.5 and in women, it should not be less than 12.5. Any less will be considered as low hemoglobin in the body.

Therefore, learn about what you should do to give your body the hemoglobin count it needs as well as enrich your body with every necessary nutrient it requires to increase the hemoglobin count in your body.

Know the maximum count of hemoglobin your body should have. Hemoglobin count in men should not be less than 13.5 and in women, it should not be less than 12.5. Any less will be considered as low hemoglobin in the body.

Therefore, learn about what you should do to give your body the hemoglobin count it needs as well as enrich your body with every necessary nutrient it requires to increase the hemoglobin count in your body.

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NUTRITION & DIET

foods that boost the hemoglobin levels in your body Nutrient No 1 Super-foods Rich In Vitamin C You should increase the Vitamin C intake in your body if you want the hemoglobin level to increase. Vitamin C plays the role of absorbing blood in your body.

The other benefits of sufficient Vitamin C are it helps boost collagen in the body, keeps hypertension issues in control, decreases symptoms of asthma, makes your bone health better, improves eye health, prevents cancer and cardiovascular diseases and it is one of the best ways to boost your immune system.

Foods :

KALE SPINACH CABBAGE BROCCOLI SHELLFISH BAKED POTATOES TOFU KIWI LEMON GUAVA PAPAYA

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STRAWBERRIES SPROUTS In Conclusion, take about 80 mg Vitamin C every day.

If you overtake Vitamin C supplements you are likely to feel Nausea.

Nutrient No 2 Shoot Up The Level Of Iron in Your Body Iron rapidly boosts the red blood cell count in your body. Higher the red blood cells, better will be the amount of Iron in your body. Iron plays the biggest role in contributing to the hemoglobin in your body.

What are the other ways through which Iron contributes to your body?

Iron is one source of keeping you away from falling sick, with a sufficient amount of iron in your body you can perform your exercises better because your body gets enough blood, it is beneficial for pregnant women, it gives energy during menstruation or any kind of injury, strengthens your hair follicles, contributes in

making your muscles strong, the cell growth gets better

Foods :

PULSES GRAINS BEANS EGGS FISHES GREEN VEGETABLES RED MEAT RED WINE WATER CRESS CASHEWS AVOCADO GRAPES APRICOTS COCONUT ALMONDS SWEET PEAS

In conclusion, see to it that your body gets at least 18 mg of iron every day. When you add iron to your diet you would be saved from problems such as an irregular heartbeat, breathlessness or dizziness.

Nutrient No 3 Folic Acid To Energize Your Body Folic Acid is termed as folate too. It is one of the mediums 34

that gathers along with Vitamin B-12 to increase the red blood cell count in your body. The more folic acid you get into your body, the better for you, it is said that folic acid never gets stored in your body. For an adult, it is a must to get 0.2mg of folic acid every day.

Foods :

CARROTS MEAT PAPAYA FISH SQUASH BROCCOLI PEACHES MELON FISH APRICOTS MANGOES CHEESE EGGS AVOCADO LETTUCE BLACK EYED BEANS PEANUTS KIDNEY BEANS RICE

In Conclusion, the intake of folic acid is good to get rid of infertility, it reduces the risk of cardiovascular diseases and reduces the dangers of colon cancer.

Nutrient No 4 A Vigorous Workout Should Help Every day make sure to dedicate 45 minutes of 35

your day to exercise, you can either exercise in the morning or evening, it is all on you. By exercising, oxygen in your body easily passes through and contributes to increasing the levels of hemoglobin in your body.

However, even keep in mind that you do not exercise without eating well. Eat all the blood giving foods while you get your body used to exercises.

Nutrient No 5 Dates Helps Increase The Blood Count In Your Body Dates are a superfood that has essential nutrients that helps in increasing the hemoglobin in your body. To name a few of the nutrients they are dietary fiber, vitamin B6, A, K, carbohydrates, folic acid, iron, potassium, and magnesium. The sugar content in dates makes it a great food that increases the hemoglobin in the body. Dates being a natural sweetener would keep the body away low blood pressure issues.

Medically it is recommended to have three dates and see the difference in your health. Dates are known to help your body fight against cancer, improves your body’s immune system, you would get away from all your sugar

cravings which are good in a way to keep you away from all the unhealthy sweet food, by eating dates every day you will get relieved of anemia and lastly it will keep your body away from different kind of allergies.

Nutrient No 6 Augment Haemoglobin With Nettle Tea Nettle tea has a great way of boosting your digestion, it is good for heart health, it relieves you of inflammation and any kind of pain.

Apart from this, nettle tea helps in making your hair healthy, it helps women during pregnancy by keeping the fetus healthy, it is a good source of nourishing a woman’s uterus. It is beneficial because of the presence of vitamins and minerals in your body.

Nettle tea is a good detox, all that you have to do is add about 8-10 leaves of nettle tea in boiling water.

Give it a good boil for about 5 minutes, let the leaves stay in the water for a few minutes, strain the leaves, add honey as per your taste, Stir this drink and drink it thrice a week. It will boost the hemoglobin level in your body.

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LIVE HAPPY

Bid Farewell To Indecisiveness And Over Thinking

Apparently, all of us at some point in life is stuck at what ifs and buts and get indecisive with our notions and question marks.

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Not to forget to mention the irony in the fact that we do not like the mess in our wardrobe when our stuff is all over the place but that’s how we treat our mind at times with numerous unwanted thoughts too.

Don’t we all go through this part of losing the capacity to take quick decisions and we get into unnecessary thinking like as if we are in charge of taking care of the round shape of planet earth.

Indecisiveness calls for over thinking and they have a direct relationship. In a way, it is a good sign to get confused and over think at times.

Mind you, this exception is valid just because you get assured that you are at least thinking and you are not stagnant. Had you been stagnant you would never think in the first place to understand indecisiveness and over-thinking. Thus, it is not healthy to go through indecisiveness and think more than required. That said, it sadly happens to a lot of us and with a different age group of people.

Why in the first place does a person get indecisive or over think? There have to be some psychological and behavioral reasons as to why this happens.

To mention about a few of them, one gets indecisive when he/she is unable to

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prioritize options and choices provided, when it is genetic or it has to do with the environment the person is brought up in, the fear of being judged is webbed in the mind, lack of confidence in one’s own-self, when a person in particular of being right no matter what.

On a whole, these could more or less be the reasons for one to see a hassle in taking decisions and then they end up becoming indecisive people at last. All in all, it is okay for one to get indecisive 5 times out of 10 times but being indecisive all the 10 times is not a happening sign and that’s only because there would be a toll on one’s personal and professional life and then finally it hits on a person’s well being.

If you have thoughts or intend to get over this flaw, then look through some of the effective ways to beat indecisiveness and over-thinking which will do no good to you in life.

Tip No 1 Think, Analyse And Work On Yourself

It is good to take your time and take decisions in certain situations, it is not always good to take your own sweet time to make decisions.

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LIVE HAPPY That said, if you have constantly been noticing that you are often indecisive and you take your own sweet time to make decisions then you must start to think and analyze on what to do about it and you should brainstorm on what’s been causing it all this while. You need to drill this in your mind that it can end up having bad consequences on you. Observe, realize and work on improving yourself.

Practice taking small decisions, say for an instance you have to choose between two dishes and you are confused about which one to choose then keep in mind that you have to make one quick choice although you do not know much about the dish.

Just say to yourself that you are going to explore a new dish and that is the chance you are taking whether it ends up being a good choice or a bad one.

If you do not put an end to it or take steps to improve on yourself now, it will carry forward and become a part of you, its effects are always not going to be great for you because there would be situations where you will need to take immediate decisions and you cannot be used to being confused about taking a decision.

Tip No 3 It Is Fine To Fall

Tip No 2 Step Forward To Take Chances

Our fears are bigger than our problems, your biggest problem is that you are scared that you might end up making the wrong decision because you want to be perfect in your decision. The best that you can do is to finally come in terms with that fear by taking a chance.

Initially begin with taking a chance on minor things, until you get a hang of it and start to trust yourself and go easy on taking quick decisions.

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We understand the outcome of our decision only when we take it and then see what happens, if things turn out good and in our favor then it feels like the right decision and if it is not in our favor then it feels like the biggest blunder but that fear should not be a hindrance and stop you from making a decision, it is okay if you have to fall sometimes to learn it the right way.

At the end of the day, you would still be an achiever because you are braver now and the next time you will know how to take a better decision.

Tip No 4 Make Use Of Your Intuitive Power When logic and reasoning is not working

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out in any way then just randomly choose

what you want to do by taking help from your intuition. Intuition is your inner gut that maximum does not go wrong although there are chances it could go wrong as well.

Trust in your gut feeling if nothing else is working out, your gut would not mislead you at least. Maximum it will make you pick on the right decision. When you have your intuition to help you, you need not worry about the indecisiveness, that will fade away when it has to face your intuition.

Tip No 5 Jot Down Advantages And Disadvantages Of Your Decision

Writing down is one of the clearest ways of letting out your feelings, isn’t it? That said, get into the practice of writing down stuff that happens all through your day

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or something that went really well or bad through the entire day. This will give you a practice of how to pin down what you feel and clear your mind from every confusion, unwanted thoughts and will help you get to the right decision.

Whenever you are about to make a decision, flip to a new page, divide the page into two, list down the advantages on one side and disadvantages on the other side. Once you are done jotting down the pros and cons, read through whatever you have penned down and analyze what works great for you and until then you would have understood as to what to do and take a decision.

In conclusion, you may or may not take the right decisions at first, but by staying stuck you are doing no good. You have to take a chance, fall, and rise, jot down everything confusion that you go through and finally make intuition your guide and go forward and finally make a decision.

If you let indecisiveness overtake you, you will never learn to get over it and the faster you get over it the better for you. Beat indecisiveness and over thinking by just making a decision without fear, confusion, and judgment. Just go for it!

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ALTERNATIVE MEDICINE

What Is

HYPNOTHERAPY? How Is It Beneficial?

How Is It A Flaw?

“ Every person’s map of the world is as unique as their thumbprint.

There are no two people who understand the same sentence the same way. So in dealing with people, you try not to fit them to your concept of what they should be” - Milton Erickson Hypnotherapy is a method of making a person go into trance or in other words it is a powerful means of getting clarity to everything happening around.

While hypnosis is a way of helping a person get awareness, how does this happen? this happens by making the person pay attention to instructions that are relaxing to the mind and few meditation techniques play a part as well.

What happens to a person who is hypnotized? A person who is hypnotized completely goes away to a new world where he or she can only see and hear what is asked or told to him/her while in the state of trance. A person hypnotized can only hear the instructor and has nil realization about everything else in the surrounding.

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What Is The Process Of Hypnotherapy?

Hypnotherapy is one kind of counseling, the patient who goes to get hypnotized have their own reasons, it could be because of being in pain or to recollect past memories that are troubling their present. Strangely enough, the person would not even be aware that he or she is going through an issue unless they go through hypnotherapy.

The process of hypnotherapy happens in two ways. Take a look at what is it like?

Way 1 - Person hears out suggestions

Way 2 - Person gets to analyze the depth to a present problem by going back to the past Way 1 is helpful in treating the person from a painful situation and it happens in such a way that the person gets listening to suggestions. For instance, if the person is used to a bad habit, he or she avoids and gets over that habit after getting hypnotized, it does work away.

Way 2 is a relaxing technique of hypnosis, a person gets all eased out and is able to understand the cause for his/her problem after looking into every possible event in the past. That said, the person gets to connect the confusing dots.

Benefits Of Hypnotherapy Hypnotherapy is magical because a person learns to open up and get upfront about what he or she feels. Hypnotherapy helps a person get over too many emotions that seem problematic. Take a look at its benefits and build awareness

Benefit No 1 - No More Addictions If a person is hypnotized through listening to suggestions, he or she will clearly understand that addictions are bad and stop continuing that habit right away.

Benefit No 2 - Takes Away Depression Depression is not an easy-going phase, it takes too much effort to get over it. While hypnotherapy follows a technique of going deep to solve problems, it helps a person 41

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ALTERNATIVE MEDICINE

overcome depression by working on the reasons that cause it.

and understand whether or not there is any use of feeling pain.

Benefit no 3 - Helps In Coping With Post Trauma Anxiety

Benefit No 6 - Hypnotherapy Helps Elevate Libido

Hypnotherapy helps a person get detached from painful emotions and when that happens then its easier to cope up with post-trauma anxiety because a person learns to make peace within.

The tendency for libido to decrease in women is but natural because of several hormonal changes such as pregnancy and menopause. Wondering on how does hypnotherapy help in increasing libido? Go through the ways it helps a woman increase libido

Benefit No 4 - Ensures Better Quality Of Sleep There are people who are insomniac because of feeling stressed or anxious.

That said, hypnotherapy does have a positive impact on a person’s sleeping pattern because the mind and body are at complete peace. When there is peace, no sleep disorder can take over.

Benefit No 5 - Mental Pain Is Eliminated Hypnotherapy teaches patients to battle with mental pain in few sessions. The practice of going deep and understanding the cause for going through pain helps one get over it because they get to see reality WWW.HEALTHSPECTRA.COM | AUGUST 2019

Hypnotherapy helps women open up and discuss their problems.

This therapy helps you develop a better thought process in terms of how you feel about sex by digging deep into a traumatic incident in the past and teaching you to make the most of every moment rather than being stuck.

A hypnotherapist helps a woman deal with stress and every pain that is stopping her from feeling mentally fit.

Benefit No 7 - Hypnotherapy DE-Clutters Mind Blocks 42

Hypnotherapy is supposed to take a person deep within themselves and observe every thought that is being a hindrance to the person’s well being and helps one fight through it. That said when the mind feels peaceful a person is in the position to think better.

Flaws Of Hypnotherapy Hypnotherapy might not work a way for people who experience hallucinations, delusions and those who are used to alcohol and drugs. At times hypnotherapy may not work well when compared to taking medicines or surgery.

Hypnotherapy cannot always be a means to psychotherapy because there is a probability for a person to create false

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memories, they could be good or bad, the point is it is false which can affect a person’s mental state. For a few people, this is not a great method of getting treated because information can get manipulated. The success of hypnotherapy depends from person to person. If it works for one it can be dangerous for the few others.

In a nutshell, hypnosis is an alternative treatment to overcome stress, help get over addictions that can spoil the body, helps a person stay detached to temporary emotions and its root cause analysis of getting deep into things is helpful in analyzing what could be the trauma a person is going through.

What’s not on the bright side is the fact that hypnotherapy might turn out to be dangerous when a person starts to have false imagination.

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NEWS

Science Says You Have A

Type

Even If You Say You Don’t We often have our friends telling us that “So, what type of girls or guys you like?” But, have you ever wondered that having a type could actually be a thing and is not something over the top? Apparently, having a type is a thing and not something that we make up on our own.

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A new study conducted by the researchers from the University of Toronto found that some people do have a type that they incline towards while dating someone.

Additionally, if they do tend to face a bad relationship, following that, they will tend to gravitate towards their said type instead.

Arts & Science at U of T, who is also the lead author of the study stated saying that it is common for a person after a bad breakup trying to attribute the breakup with the personality of the individual they were with.

And the next thought is always to avoid dating same kind of people.

If you are done with a bad relationship and have the thought that you are dating someone similar to your “type”, you are not the only person in that.

This study focuses on how even with the strong mindset of not dating someone similar to one’s type; it is human nature for some to incline towards the same kind of people itself.

But, the researchers from the University of Toronto did find that this process is quite easier said than done.

The findings of the study were published Proceedings of the National Academy of Sciences suggesting that people have the inclination of dating same kind of person over and over again.

Yoobin Park, a PhD student in the Department of Psychology in the Faculty of 45

The study was conducted with ongoing data from a multiyear study conducted on couples and families combining people of similar age groups. Park, along with co-author Geoff MacDonald who is a professor in the Department of Psychology at U of T delved into comparing the personalities of current as well as past partners including 332 people.

What they primarily found was the significance consistency in terms of the personalities in the partners of the individuals. Park suggested saying that the tendency in this is more than WWW.HEALTHSPECTRA.COM | AUGUST 2019

NEWS

just dating someone similar to your own personality.

The participants in this particular study alongside the sample of their current and past partners were asked to assess their own personality traits concerning their agreeableness, neuroticism, extraversion, conscientiousness, and openness to experience.

Some of the questions and topics of discussion involved in the polls included the following:

I am interested in many different kinds of things

“

“

I am usually modest and reserved

I make plans and carry them out

The participants were asked to rate their own agreements or disagreements on the said topic rating each of these sentences out of the fivepoint scale.

With the responses collected, both Park and MacDonald’s assessed the responses and found that the current partners of the individuals did describe themselves much similar like the past partners.

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Addressing this, MacDonald stated saying that the consistency from one relationship to the next one is what suggests that people do indeed have a type. Their findings fail to recognize why people’s partners tend to exhibit similar patterns in their personalities.

They also found that by examining in first person testimonials of someone’s partners instead of having blind reliance on someone’s own description of them did create a state of biasness in the results as found in the other studies.

Park suggested saying that their study and the findings are quite rigorous in the sense that it was not based out of an individual describing their prior and present partners; they did have real time responses from the partners themselves.

The researchers of the study believe that finding this does ensure to keep the relationships not just happy but healthy as well.

Bring all the thoughts together, Park suggested saying that in every single relationship, people come up with creative and

effective ways to work along with their partner’s personality. But, if you know that your current partner’s personality is similar to the one you were dating before, it become easier for you to transfer those skills along to the current relationships for a better footing.

Park also believes that this does require further and more in-depth study because sometimes what happens is the strategies that people opt to adjust with the personalities of their partners are negative.

They need to find better results in how meeting someone similar to an expartner is a possible plus and how much it can affect a new relationship that one delves into.

Concluding it all, Park also finally suggested that if you are finding the similar kind of problems in the relationship after relationship, chances are that one is gravitating towards the same kind of personality and looking for someone similar to their “type” instead of just randomly dating someone new. This is what could be the factor contributing to the problems altogether.

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NEWS

Green Tea

Can Improve Your Thinking Abilities The benefits of Green tea has been a booming trend since the last few years because of the amazing influence it has on one’s overall health and well being. While this was definitely known beforehand, a new study has insinuated the beneficial therapeutic interventions for the development of memory impairment, neuroinflammation as well as the brain insulin resistance that is often induced by the consumption of 47

the high-fructose diet.

This new study was conducted on mice and the results were definitely positive in the sense that the compound epigallocatechin-3-gallate, otherwise known as EGCG, which is found in abundance in Green Tea and is the active compound in the Green Tea is one of the best in helping reverse the effects of high-calorie and highlipid diet. Not just that, it also has WWW.HEALTHSPECTRA.COM | AUGUST 2019

beneficial impacts in cognitive functions of the body.

A researcher as well as the lead author of the study, Xuebo Liu from the College of Food Science and Engineering, Northwest A&F University, in Yangling, China stated saying that the Green Tea, statistically, the second most consumed beverage following water, which in itself should be more than enough to explain why this is definitely an obvious pick by several people around the world.

The consumption of Green Tea has been practiced since decades as an alternative method to get rid of the excess fat, combat obesity, treating insulin sensitivity as well as the common problems associated with memory impairment. The study to find the potent benefits of Green Tea on cognitive functions was effectively done in

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3-month-old male C57BL/6J mice who were separated into three groups based on their diet.

The three groups included: A group of mice who were kept on a standard diet A group of mice who were fed with a high fructose diet A group of mice who were fed with a high fructose diet along with 2 grams of EGCG with respect of 2 liters of water consumption The similar diet was administered to the mice for 16 weeks straight after which the researchers went on to finally draw their final conclusions regarding the outcomes of the diets.

Three conclusions were drawn which include:

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The group of mice which were fed with just a high fructose diet gained a subsequent amount of weight which was higher than what it was initially.

The group with the controlled diet had a gradual increase in their overall body weight, something that would have come about naturally anyhow.

The group of mice that were fed with a high fructose and EGCG diet had the least increase in their body weight.

For the final conclusions and results to get a hang of the cognitive functions and the memory functions, the researchers conducted the Morris water maze test in which they found that the mice fed with the high fructose diet took more time to find the platform

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in comparison to the ones that were fed with a combination of high fructose diet and EGCG. Following that, the researchers removed the platform in order to conduct a probe trial; it was found that the mice fed with the high fructose diet comparatively spent less time in the target quadrant. The same was the complete opposite for the mice who were fed with the high fructose as well as the EGCG diet.

This made the researchers finally draw the conclusion that the EGCG has a significant impact in improving the high fructose diet induced memory impairment.

This extensive research encircling the positive impacts of the EGCG on the overall well being, especially the memory related functions and cognitive abilities is what might lead to the further extensive studies on the benefits of Green tea on the overall health and well being.

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LOVE & SEX

10 Sure Ways To Be Honest In A Relationship The basis of a relationship is about being transparent and truthful with each other.

When two people are in a relationship just think of what would happen if they do not feel the need, to be honest with each other? Would the relationship last or even if it did how long would it last?

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No 1 - Do A Real Self Talk Before you commit or start to get attracted to someone the first thing you need to do is ask yourself if this is the person you really want to be with, if you are doubtful then give it time, but do not skip this question. Give yourself time and get to the depth and know what you want. It would not be right for you to say yes to someone just to keep them happy or lie at the very start of a relationship. Unless you are sure and you have not spoken to yourself enough about being in that relationship, do not give false commitments. A lie will not take you anywhere.

No 2 - Take Time Before You Say Yes Just as honesty is one of the principles in life, it is certainly the center of attraction and thread that is the very basis of a relationship. If you want your relationship to live a longer life, the element of honesty has to be there, if that is missing then you would never be happy in the relationship and it will remain to be superficial. Superficial relationships do not have a future.

It is better, to be honest, and live by yourself or with someone you can expect honesty rather than living in a fake relationship that will just keep you unhappy throughout. Learn about the sure ways, to be honest in a relationship 51

Initially, when you are attracted to someone and you want to be with that person, it is good for you. However, you must feel it important to get to know the person more by spending time with him or her and then decide to commit.

To take it slow is important because you never know how a relationship would treat you later on or how would you treat a relationship later on. Take a good amount of time and then be sure if you can be truthful to that person or not. Give the opposite person at that time as well to know you. When you go slow with a relationship you end up taking wise decisions. Once you spend good time with each other you get comfortable and you will understand if the opposite person is truthful or not and vice versa.

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LOVE & SEX

No 3 - Do Not Be Too Harsh With Your Partner

Do not let that doubt creep in when you do not give room for doubts to enter you would never have trust issues with each other and you would feel safe to rely on your partner.

It is necessary to be able to rely on each other, this way your bond grows.

Only when you are too harsh on people or you end up getting hyper with little things your partner would be afraid to be truthful to you and even if your partner is like that with you, you would feel the same way, wouldn’t you? If you expect a person to be loyal to you in that relationship then even you need to be kind and understanding for the person to feel sure that you would understand him or her and you wouldn’t react harshly. If you expect something in return, you have to make sure that you are fair and giving in equally. You cannot be harsh and expect a person to be 100 percent loyal to you. It is absolutely unfair and wrong to do so.

No 5 - Make Sure To Be Approachable

No 4 - Practice Maintaining Transparency With Each Other If you really want to be truthful in a relationship then you must get into the habit of sharing things with each other.

Never differentiate between the important and unimportant things. When you are in a relationship there is nothing like important or not important to say, the two of you are sharing your life together and in that case, the two of you should know what is happening in both of your life.

By not sharing things with your partner, he or she may start to get doubtful and those doubts would further lead to assumptions.

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If you want the factor of honesty to stay alive in your relationship then you would have to be the most approachable person in the way you take what comes to you.

That said, see to it that you do not interrupt or close your ears to the truth that your partner is trying to tell you.

Do not fear listening to the truth, listen to it and see what best you can do to understand your partner. If at first you are unable to understand your partner it is okay, we all need time to digest certain things. Let your partner know that you need time but make sure to go back and talk to your partner.

Half the mess is always sorted out when you communicate issues with each other.

No 6 - Actions Speak More Than Words If you genuinely want to extract the truth from your partner who is upset and finding it tough to talk about his/her problems then you will need to not just verbally observe what is he/she saying but it is essential for you to even understand through body language whether your partner is truly saying what he/she feels or is trying to hide emotions. You will undoubtedly be able to figure out when you start to observe actions and reactions.

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No 7 - You Be Truthful Too You must first follow what you expect from the opposite person. That said, if you expect loyalty and clarity from your partner you yourself have to be that person too. Even if it is the most ugliest thing that you have to confess about, do not step back just go for it and let your partner know.

For all you know your partner would trust you more after observing your gesture of how truthful you are to him and even if he wants to hide something from you his conscience would not permit it. When the two of you equally give in and speak the truth that is when your relationship would walk the path of honesty always and you will see that the friendship in your marriage as well grows.

No 8 - Show Your Vulnerable Self To Your Partner When you are in a relationship you cannot conceal your worst side or for that matter your flaws from your partner. If you both want to be real with each other then you must express and even accept each others worst side, this way you will altogether reach another level in your relationship and your bond will just grow stronger as days pass by.

No 9 - Lean On Each Other 53

When you are each others backbone that is when your bond grows, you get comfortable with each other and you would eventually build a level of comfort where you willingly would want to be truthful to each other. Support your partner through thick and thin if you want that level of ease and comfort in your relationship. Assure each other that the two of you can lean on each other no matter what. When comfort comes trust and truth in the relationship will always stay by.

No 10 - Give Each Other Breathing Space Do not assume too much, suffocate your partner to follow your ways or get impatient and judgemental about your partners behaviour, if you are always going to behave negative with your partner. He/ she is never going to be willing to be honest with you because of being suffocated and then the purpose of being truthful goes in vain and then your relationship would never get better in the days to come.

Having considered the best tips to be honest in a relationship you should start implementing being frank with each other, not being harsh on each other, being approachable and behaving mature in understanding each others point of view.

Honesty will not just come as a miracle in the relationship, it forms and builds with experiences and patience between the two people over time.

STAY HONEST IF YOU WANT YOUR RELATIONSHIP TO GO A LONG WAY!

WWW.HEALTHSPECTRA.COM | AUGUST 2019

MEN HEALTH

Male Masturbation: Side Effects, Benefits And Risks

Masturbation is regard as an self-stimulating of genitals in a sexual way which may or may not reach an orgasm.It is a very common and natural behaviour in case of men and women . It is the way in which one explore the body, feel pleasure and release re build up the sexual tension.

Well in this article we will focus on what is all about masturbation.

What are its benefits and side effects, is it good or bad etc.

What is Masturbation?

As I mentioned above also masturbation is all about n self-stimulating of genitals in a sexual way which may or may not reach an orgasm. Masturbation does not need that you will get organism, you may not get also.

It is said that the children plays with their genitals between the ages of two and six.

When the children gowns up it becomes sight difficult for them to fondling their own genitals. Normally it gets as a part of for every child when they grows up.

As per the the research found that jamanetwork.com at about 14 to 17 years the child in United States the people masturbates about 74 percent in males and 48 percent in female.

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Where as in case of older adults it is around 63 percent in men and 32 percent in women and it must be around 57 and 64 years of age. Read more www.ncbi. nlm.nih.gov Moreover the masturbation is defined as the way in which one explore the body, feel pleasure and release re build up the sexual tension.

It is more over discovering with one or other part of the body and how it feels. There is nothing wrong and bad. It is just a part of adult life.

Is masturbation harmful?

There is no harm or a health science perspective, that says that masturbation is not at all harmful for you. Some people think masturbation is bad for moral reasons where as that is a personal choice. But trust me there is no personal views band value. It all depends up on the individual choice.

Is it healthy for a man to masturbate daily?

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There is no right answer to this question it all depends up our mentality and need.

It is normal for some people that masturbating daily can be normal whereas for others it can be excessive as they think it is bad due to religious, or ant kind of personal issue. If you are doing it in a regular basis then it all depends up on your energy level, then it is fine.

As per some of the sex experts it is said that masturbating daily or excessive can lead to weakness, fatigue, early ejaculation . it also do inhibit sexual activities with your partner.

Masturbation is actually good for you and your health. It is said that it is good for both physical and mental. It is one of the safest sex as it is free from getting pregnant or getting an STD. While masturbation, when you have orgasms the body releases endorphins. This as a re3sult blocks the pain and makes you to feel good.

It aids stress and helps to stabilize your mood, making you happier and healthier in a good and a better perspective way.

There are many research as per which it has been founded that masturbation

has a healthy benefits that leads toRelease sexual tension Reduce stress Help you sleep better Improve your selfesteem and body image Help treat sexual problems Relieve menstrual cramps and muscle tension Strengthen muscle tone in your pelvic and anal areas

Masturbation is regard as an self-stimulating of genitals in a sexual way which may or may not reach an orgasm.

It is a very common and natural behaviour in case of men and women . It is the way in which one explore the body, feel pleasure and release re build up the sexual tension.

There is nothing wrong and bad. It is just a part of adult life. I hope this article has given you a good information about masturbation.

WWW.HEALTHSPECTRA.COM | AUGUST 2019

HEALTHY RECIPIE

Flour Cookie And Pigeon Pea Do Not Resist Your Taste Buds To Yummy Flour Cookies Dipped In Pigeon Pea Imagine that you are served a dish so yummy that you want to enjoy every bit of it. Most importantly when it breaks and melts in your mouth served nice and warm to you, how would you like this taste on one of those rainy days?

Do not miss out on a chance. Take a look at the recipe of Dal Bathi/Flour Cookies and Pigeon Pea

Introduction Of The Recipe This dish is the staple food in one of the Northern state( Rajasthan)of India. People freak out on this dish and tourists as well love to get a taste of it. The flour cookies are made of wheat and maize flour and these cookies are dipped in arhar dal.

Ingredients for cookies Water – ½ a cup Salt – 1 and a ½ tsp WWW.HEALTHSPECTRA.COM | AUGUST 2019

Ghee – 1 cup Cumin seeds – 1 tsp Maize Flour – ¼ cup Wheat Flour – 2 cups Ajwain – ¼ Tsp

Ingredients for pigeon peas Pigeon Peas(Arhar Dal) Water – 1 cup Turmeric – ½ tsp Salt – 1 Tsp

Other Ingredients Ghee – 1tsp Hing – ¼ Tsp

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Mustard seeds – ½ tsp Red chili powder – 1 Tsp Sugar – ½ tsp Coriander leaves – 3 tbsp

Flour Cookies Making STEP11 Wash the arhar dal well and keep Step it soaked for 30 minutes.

STEP 2 Take a bowl, to this add wheat flour, maize flour, cumin seeds, ajwain, and salt.

STEP 4 Give the cooker two whistles and let the dal remain on low flame for a few seconds.

In the end, add the baked cookies into dal and let it remain in it for a few minutes.

Once it gets soaked in dal you can add some more ghee on top and enjoy its taste.

Wows About This Dish Here are the benefits of the ingredients of this dish on a whole. Learn it all to reinvigorate your body

STEP 3 Mix all of these well and add a little ghee

Benefit No 1 – You are in all benefit in terms of taste and nutritional value.

STEP 4 Mix it another time after adding ghee.

Benefit No 2 – It is quite a filling dish.

STEP 5 Make a dough of this entire mixture.

STEP 6 Make balls from this dough(the size can be as per your taste) STEP 7 Take a pan, to this add water, salt and turmeric.

STEP 8 Add all the balls in this pan and let it slightly cook.

STEP 9 The balls will get slightly cooked.

Now bring it out and separate all the excess water.

Benefit No 3 – It is high in nutrients and fiber.

Benefit No 4 – It decreases every risk of a stroke.

Benefit No 5 – It decreases every risk of heart diseases.

Benefit No 6 – It improves digestion.

Benefit No 7 – It heals any kind of chronic inflammation.

Benefit No 8 – It helps in saving your body from diverticular diseases.

Benefit No 9 – Improves eye health.

STEP 10 Grill these balls for 35 minutes.

Benefit No 10 – It helps prevent anemia and aids weight loss as well.

Pigeon Pea Making

Benefit No 11 – Your immunity is boosted and your body gets capable to fight every health concern.

STEP 1 Transfer all the soaked dal into a cooker by adding salt and turmeric.

Benefit No 12 – Maize flour is packed with nutrients and does a great job in improving metabolism in the body

STEP 2 Take a pan, add hing and mustard seeds. Saute them well.

Benefit No 13 – Wheat flour helps in sustaining nutrients in the body

STEP 3 Add chili powder, little sugar, coriander leaves. Stir all of these well.

Benefit No 14 – There is a probability that it might reduce the risk of cancer

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WWW.HEALTHSPECTRA.COM | AUGUST 2019

YOGA

8 Popular

Yoga

Asanas To Try During Pregnancy

Pregnancy is one of the important changes in a mother life. It comes up with lot of challenges in the whole span of journey in pregnancy.

Apart from the bloated belly and becoming a mom, there is much physiological and emotional turbulence that WWW.HEALTHSPECTRA.COM | AUGUST 2019

occurs during the journey.

It is very important for the part of a mother to maintain a healthy and weighty weight during the phase of pregnancy. So you have to very careful for the steps to maintain the wight in a right way. For this yoga is the best

ways to keep your self fit and strong.

Well,in this article we will focus on various yoga asanas that a pregnant women should try during pregnancy.

This will help to get rid of excess weight during 58

Yoga Asanas During Pregnancy: Here are some of the most popular yoga asanas that you can try while you are pregnant:-

1

The Extended Side Angle Pose :

can extend the other leg sideways at other end.

Do keep a strong grip so that you do not slip. This is very much important as you as you are carrying a baby.

Now raise your arm from the side where you have extended your leg and stretch your arm upwards.

Just try to keep it straight and stretch it towards and above your head.

This is a easy and comfortable yoga asanas during pregnancy. You can do this without any help, This yoga pose gives a good stretch to the muscles. pregnancy and maintain a standard stamina and energy level. It is an excellent way to help your body ease and relax during your pregnancy trimester. Here are some of the yoga asanas you can try off in below of this page.

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HOW TO DO: First stand up straight and open your feet at an equal distance that should be coordinated to your shoulders.

Bend the other hand at the elbow and place it on the knee that you have bent earlier. Keep the palm open and facing upwards.

Hold the pose for a few seconds or a minute, they way you are comfortable.

Then release and go back to your original position of the yoga.

Now repeat the same by exchanging the position of the sides.

After that bend one leg at the knee while you WWW.HEALTHSPECTRA.COM | AUGUST 2019

YOGA

2

Half Butterfly Pose or Ardha Titali:

as you are comfortably do at the maximum limit.

Now place your right hand on your right knee.

Use your left hand to hold the toes of the right foot.

Breathe in and make a slowly move to your right knee towards your chest.

After that slowly breathe out and push your knee downwards while trying to touch the floor.

Do it as far as you can.

This yoga pose is a great relieve for the pregnant women for to stretch their muscles pain and crams. This also keeps the body flexible.

For this you have to doHOW TO DO: You can start this position by sitting down in a comfortable pose and stretch out your legs to the front.

Next bend your right leg at the knee and bring your right foot towards the left leg.

Then come back to your original position and repeat the same with your left leg.

3

Full Butterfly Pose or Poorna Titali Asana:

This yoga ansan helps to relax the the leg and ease the feeling of tiredness in body. It is also an stress and tension free yoga. This relax the inner thighs also.

HOW TO DO: You can do this by sitting comfortable position and stretch your leg out wards in front of you.

After that bend both your legs at the knees and bring the soles together, so that your legs touch each other.

Try and place the heels as close to your body as you can do comfortably, without feeling any pain or discomfort.

Relax your inner thighs and hold your feet with both hands.

Slowly bounce your knees in an up and down motion.

You can use your elbows to press down your legs, so that you don’t have to exert any force.

Do it as per your comfort level.

Then do place your right foot as high on the left thigh

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4

The Twisted Pose or Vakrasana:

your body to a sideways position. You will have to make the twist from your waist area. Turn from your left side to your right side from the waist and move your hands and your head together to the same side.

Try to take your arms as much to the back as you can, without feeling uncomfortable.

Make sure that you do not bend your knees.

Breathe in slowly and come back to the original pose.

Repeat with the other side.

It is a gentle exercise to massage all the areas around your legs, hand, neck, spine etc. It also focus on the organs under the abdomen.

5

The Chair Pose Or Utkatasana:

You can start with Sitting down straight and stretch your legs out in front of you.

First Stand straight and place your feet apart at a distance of about 12 inches and make a parallel to each other.

Start with breathe in slowly and push your heels upwards after that push your arms upwards at your shoulder level.

Make sure that your palms face downwards as you.

Now breathe out slowly and sit on your toes in a squatting pose.

If you are squatting, breathe in slowly and rise up gently.

Then start with breathe in slowly and stretch your arms upwards at your shoulder level.

Make sure that the palms face downwards.

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HOW TO DO:

Once you feel any discomfort, then start doing it by standing while keeping your feet flat.

HOW TO DO:

Now breathe out slowly and very gently twist

sternghten the muscles in thigh and pelvic area. It is an easy yoga asana during pregnancy.

Try to rise up on your toes.

Now breathe out and bring your hands and heels down.

This is a superb exercise that

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YOGA

6

The Ham’s Pose With One Or Paryankasana

Now straighten your legs and repeat using your left leg.

7

The Flapping Fish Pose or Matsyakridasan:

comfortably can.

Make sure that your right leg is straight.

Place the left elbow on the left knee. If you feel uncomfortable, let it rest on the floor.

Place the right side of your head on the right arm.

Relax for some time and switch with the other side

8

Thunderbolt Pose or Vajrasana:

This is an easy and relaxing pose. This stretch whole of the body and get rid of all of the tiredness of the body.

HOW TO DO: First lie down comfortably on your back and stretch the legs forwards.

Make sure that your knees are together.

Fold in the right leg at the knee at the side of the posterior.

Stay in the pose as long as you are comfortable and repeat with the other side.

WWW.HEALTHSPECTRA.COM | AUGUST 2019

This is an very useful ansan as it helps to keeps the digestion smooth and prevents the chance of constipation. It also helps in relaxing the muscles in your leg.

HOW TO DO: Start with Lieing down gently on your stomach and place your fingers under the head.

Bend your left leg to the side and bring the knee as close to your ribs as you

This is an very useful ansan as it helps to keeps the digestion smooth and prevents the chance of constipation. It also helps in relaxing the muscles in

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pelvis area.

HOW TO DO: First sit down in the floor in a kneeing position.

Then touch the big toes together and place the heels separately.

Now place your hip in such a way that you can sit in the middle and the heal the touch the side of the hip.

Now you put your hand on the knee with the palm facing towards downwards.

Make sure you keep your head and back in a straight position.

After that hold the position for a few minutes and relax.

Yoga helps a lot in keeping a sound health. It is more useful while you are pregnant. So I hope this article has given you a good examples of the various exercise you can try during pregnancy to keep yourself healthy and fit.

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WWW.HEALTHSPECTRA.COM | AUGUST 2019

HOME & FAMILY

Anxiety, Depression and Heredity Anxiety and depression are not alien terms for people. With the kind of influence that it has on one’s mental health, its impacts are sometimes irreversible. Statistics suggest that over 40 million people in the United States of America suffer from anxiety alone. Can you even imagine the kind of impact it must have globally then?

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It is believed that at least one out of five people suffer from anxiety globally.

That being said, a new study which has been recently published concluded that the associated connectivity between different regions of the brain attached with the cognition of fear and anxiety has heritable traces, which means that it can be passed down from one generation to the other.

Several researchers from three different reputable Universities, University of California, Davis, University of Wisconsin – Madison as well as the University of Maryland came together to conduct this research to find the factual traces behind these claims.

The experiment was conducted on rhesus macques as their model to test out the traits of inhibited and anxious temperament (AT). The latter has profound impacts on affecting children with anxiety disorder later in their lives which is why these two traits were considered and tested out for.

The researchers associated with the study noted the pattern of brain activity that is primarily linked with anxiety 65

and possibly depression as well. One of the researchers in the study, Dr Ned Kalin who is from the University of Wisconsin School of Medicine and Public Health exclaimed that this new research paper provides them with the capability to trace down how anxiety falls down through hereditary.

The paper which was published in The Journal of Neuroscience on July 30, 2018 well explains the kind of similar path of brain activity opted by the primates specifically concerning the anxious behaviour.

Considering the behavioural similarities between the primates and humans to a certain extent, the concluded results are expected to be similar to humans as well.

In order to test their anxious temperament, the monkeys were projected to certain stressful conditions, in which they had an intruder entering their cage without purpose and only showing their side profile. This was done to test out their trait of anxious temperament. As the monkeys were unable to see the intruder’s eyes, it projected them to a state of complete shock in which they froze and became very silent. The researchers then WWW.HEALTHSPECTRA.COM | AUGUST 2019

HOME & FAMILY

noted the degree of stress as the response and even noted the levels of cortisol in their body and concluded that they did have an anxious temperament.

This experiment was not a matter of day but the same was continued to be conducted for over 4 years from 2007 till 2011 on a total of 378 monkeys. The monkeys which had spiked levels of stress because of the intruder showcased different activities in their amygdale which is one of the most important brain structures associated with WWW.HEALTHSPECTRA.COM | AUGUST 2019

fear and anxiety.

Two distinctive parts – the central nucleus along with the bed nucleus of the stria terminallis had their activity monitored. It was found in the conducted MRI that when the activity of one nucleus was high, the other’s was too. This is where the concept of handing down this came into account. This inevitable link between these two was passed on from the parents to their offsprings along with the trait of anxious temperament.

This research was just conducted to trace the possible connection between the possible hereditary connection between the traits being handed down from generation to generation.

In order to understand the brain behaviour causing the anxiety, the scientists and researchers would have to assess the abilities in the absence of a well functioning amygdale.

According to the psychiatrist and the Chief Scientific Officer at the McLean Hospital in Belmont, Dr Kerry Ressler stated that these seemed a lot similar to human condition which is what ensures the possibilities of having an effective treatment for anxiety in its initial stages itself in the near future.

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HEALTHY LIVING

Bunch of

Health Tips

For healthy Living- Know The Importance of Self Worth The health tips are part of your lifestyle on which you are giving a miss. Your lifestyle and habits play the biggest role in your healthy living. You get into a different lifestyle or learn a new habit that turns into a health issue. Your unawareness on and half-knowledge may lead you into hazardous health conditions.

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Basic But Crucial Health Tips For Healthy Living

Diet Habits

Diet plays a lead role in your healthy living.

Food can make you and break you. When you are asked to take food for healthy living, it cannot be unlimited in quantity and any time you want. There are some easy boundaries and habits for a daily diet which must be followed for healthy living.

Tips

Your physical and mental conditions both are considered in healthy living.

The tips which are going to be part of this article sounds common for you.

Health is something which cannot be selfexplanatory or with brief descriptions. You need a proper guide that gives you major awareness. If you believe that healthy living is possible for health tips, then you must go through this article.

Don’t give a miss any of the three meals (Breakfast, lunch and dinner) of every day.

Follow this basic diet rule- Solid breakfast, Medium lunch and little amount in dinner.

Ditch junk and go for veggies and fruits.

Eat less salt- Not more than 6g a day for adults.

Check your vitamin intake through everyday diet. You need to consume a

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WWW.HEALTHSPECTRA.COM | AUGUST 2019

HEALTHY LIVING

variety of foods which are vitamin and protein oriented.

Eat higher fiber foods like beans, legumes and nuts. Higher fiber foods let you keep a healthy weight. Fiber acts as food suppressant and keeps appetite healthy.

Have healthy snacks like seeds, nuts, dry fruits instead of cakes and chips.

Stay away from heavy food during summers and hot days.

Wash the uncooked food(like fruits and raw vegetables) properly to remove the bacteria and germs.

Stop rewarding your kids with chocolates and other processed food.

Physical Activities

household chores and play sport everyday, then you wouldn’t be asked to take separate time for physical activities.

Lack of physical activities can increase your stress, obesity, weakness and impacts your digestive system.

Tips As a beginner, you can break your workout time into smaller 10 minutes sessions Listen to music during your workout sessions- Gives you enthusiasm and energy Go for swimming or a sport which are equal to exercise Take and do your own household choresA perfect physical activity Keep consuming water during and after exercising to keep yourself hydrated Pick easy and basic exercises as a beginner Follow an effective workout routine Set realistic goals when you aiming for weight loss Do not forget to check on vitamin and protein oriented food

You do the least physical movements as you stick to your work to accomplish daily tasks. Agree that busy schedules lock you to the chair. So, you need to take an hour just for physical activities and it must be a daily habit for healthy living. If you doing WWW.HEALTHSPECTRA.COM | AUGUST 2019

Mental Health 70

need at least 8 hours of sleep to work actively the next day.

Make meditation a part of your everyday routine. It is a true mind detox for any human being.

Try something unique something new every day.

Mental health is as important as physical health for healthy living. Mental health is considered an emotional, psychological and social well being. When a person is mentally ill, it can be shown in feelings, actions and thoughts. In fact, it is important to focus on mental health in every stage.

From childhood to adulthood mental health plays a big role in healthy living.

Parents also need to focus on their kid’s mental health. Otherwise, it impacts their future as well. To know the other crucial tips of mental health for healthy living, you must read on‌

Tips Start your mornings with some kind of positivity.

Do any enjoyable activity to relax from all the stresses and tensions.

Take short breaks at your workplace.

You can go for a walk, exercise or take a power nap. Non-stop work is never a success mantra but kills your creativity and peace.

and

learn

Work on your strengths and keep motivating yourself. This gives you immense confidence in life.

Laugh out and you must take time to laugh. It is the most effective way to burst your stress.

Talk about your subject but not always.

Exploring various things can improve your mental health.

When you are feeling low, share your thoughts and feelings with someone close.

You must and can seek help from someone in tough times.

Alcohol Consumption

Try to socialize and interact with groups.

You can maintain good relationships and gain some knowledge.

Make sure you get sufficient sleep. You 71

WWW.HEALTHSPECTRA.COM | AUGUST 2019

Drinking can be fun but it is always better to stay in limits. Drawing the lines for fun and entertainment is ever good. Excess alcohol and consumption habits are hazardous to mental and physical health. Alcohol is an obstacle for your healthy living and you must learn these tips before and while consuming it.

Tips Eat before drinking sessions. When you go drinking with an empty stomach, alcohol enters your bloodstream more quickly.

Stop mixing alcohol with sugary and energy drinks.

People see many downsides and high risks of smoking. No smoking keeps you healthier, happy family and saves your money. Many of them try to quit smoking.

And they fail even after several attempts.

So, you must start working hard and wise with some effective tips.

Image Source:

Try to drink less alcoholic drinks and non-alcoholic drinks.

Tips

Count your drinks to stay in limits.

Never go for drinking games and shots.

It leads you into a dangerous situation as you consume it highly.

Find a strong reason to quit smoking.

It must be a personal reason to quit smoking which works better.

Do not drink and drive. A basic and common measure every person needs to take when decided to drink. Better to take public transport or hire a vehicle till your home.

Try nicotine replacement therapy.

Studies prove that they are chances of achieving quit smoking goals with nicotine.

Say no to alcohol when you are too young, pregnant or breastfeeding.

Quit Smoking WWW.HEALTHSPECTRA.COM | AUGUST 2019

Do not mix alcohol and smoking.

After your meals, find other alternatives like chewing gums, taking a walk instead of smoking.

Clean your house and car after smoking.

Second-hand smoking is always a potential health risk.

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When you are focusing on healthy living, you must take the above aspects and tips into consideration. You need to drop a few habits and learn some new habits for healthy living. They are to create a basic awareness which is highly crucial for healthy living. Healthy living is not something that comes with medications or special training.

It is part of you and within you.

Sexual Behaviours People do not realize about high-risk sexual behaviours. Some of the sexual behaviours can transmit infections for both men and women. The main cause of high-risk sexual behaviours is unawareness. There are some of the measures and ways to stay away from the high risk of sexual behaviours.

Hope you are aiming for healthy living with simple tips.

Tips Use protection for intercourse. Never go for unprotected sex which can pose to serious health risks.

Starting sexual activity at a younger age can cause genital herpes.

Having multiple sex partners is a big no.

It may lead to anxiety and stress.

Having sex with a partner who injected drugs or does it.

Seek medical care for STI (sexually transmitted infection)symptoms if you notice any.

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DISEASE

Alcohol and its impacts on Dementia

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Dementia and Alzheimer’s disease have become quite a common phenomenon in current date, primarily because of the higher risks imposed by the kind of stressful lifestyle that we lead on a day to basis. That being said, a new study has confirmed that not just frequent drinking of alcohol but even the persistent abstinence of the same can be a contributing factor to the increasing risks associated with Dementia.

The new study conducted by a group of researchers from the Inserm (French National Institute of Health and Medical Research) based in France and from UCL in the UK suggest that not just people who consume more than 14 units of alcohol in a week in their midlife but also people who have never consumed alcohol or have abstained themselves from the consumption are in dire risk of developing Dementia in their later life.

The only striking thing about the same is the fact that the mechanism of action concerning the development of the disease is going to be a lot different in both the groups – the one who drinks vigorously and the one which doesn’t. Statistics have suggested that the rate of dementia is expected to triple by the year if 2050 which is why studying and understanding 75

the concerns associated with the consumption of alcohol on ageing patterns is beneficial.

If previous studies are anything to abide by, it has been stated previously that while moderate drinking can actually be beneficial in reducing the risks associated with Dementia, excess or limited drinking can actually cause the complete opposite effects. The only downside to this is the fact that the result why the same actually happens is very inconclusive.

The new study, conducted by a group of experienced research, was mainly done to find the connection between the excess midlife alcohol consumption with the associated risks of Dementia in the early stages of old age. The study also ventures to establish the connection between the cardiometabolic diseases like stroke, diabetes and other forms of heart disease with the possible risks of dementia.

The entirety of the study is based upon the findings associated with a total of 9,087 British civil servants in between the age of 35 and 55 in the year of 1985 who were also part of the then ongoing Whitehall II Study which focused around the assessment of the impact of social, behavioural as well biological factors on the WWW.HEALTHSPECTRA.COM | AUGUST 2019

overall long term health of the subjects.

For the new published study, these British civil servants were checked for their alcohol consumption as well as alcohol dependence in between the years of 1985 – 1993. With that, the alcohol consumption trajectories were also examined till the year of 2004 to assess the link between the long term alcohol consumption with the crisis concerning the risks of dementia.

Upon the observations over the course of 23 years, it was found that out of the 9,087 participants in the study, 397 of them were diagnosed with Dementia in their later life, the average age being that of 76 years.

With the results, the researchers were adamant on sourcing the root cause and the mode of action behind the same. They took account of every aspect of sociodemographic, lifestyle as well as health factors that could be a potential factor behind the same.

They found that the excess midlife alcohol consumption surpassing the levels of 14 units a week or the ones who abstain from drinking alcohol are on the higher risks of developing Dementia in the later part of

WWW.HEALTHSPECTRA.COM | AUGUST 2019

their lives.

Now, while the risks of alcohol consumption with Dementia was easily explainable, the same when it came to how abstaining from alcohol was a reason behind Dementia was what left the researchers intrigued. Apparently, the lack of alcohol and higher risks of Dementia is possibly because of the higher rate of cardiometabolic diseases.

While the base ground about the results are more or less concrete, the researchers have suggested that the study is an observational study which is why it is hard to draw steady conclusions concerning the cause and effect. They have stated the possibility that they can’t completely rule out the possibility concerning an underlying confounding factor to be one of the reason behind the drawn preliminary results.

The researchers of this new study have emphasized on the fact that this is potential evidence which solidifies the association of excess alcohol consumption with the higher risks of dementia.

Not just that, it is also a significant evidence for the fact that consumption of alcohol in lower thresholds in old age is actually a

beneficial factor concerning the improvement of cognitive abilities. As a statutory warning, the researchers have even clearly specified to not use this study as a holy grail for the non-drinkers to start any form of heavy drinking, given the fact that the same tend to impact negative implications on the overall health of an individual.

Sevil Yasar at Johns Hopkins School of Medicine, who is an associated linked editorial stated that it is necessary for people to be very cautious about the facet of alcohol consumption and follow as per the level of recommendation and cross the same. She has further stated that this needs further study to draw accurate and final results. She has also requested for a government funded randomized clinical trial to source the necessary answers to the lingering questions regarding the situation.

Yasar has finally concluded saying that while the consumption of 1-14 units of alcohol a week may actually boost cognitive functions and keep the possibilities of dementia at bay, the choices should always be made with a rational approach while keeping every aspect of health into account.

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DID YOU KNOW

DID YOU KNOW?

1

HUGS ARE SCIENTIFICALLY PROVEN TO IMPROVE HEART HEALTH

BRAIN IS MOST ACTIVE DURING YOUR REM SLEEP

3

TONGUE CONTAINS OVER 9000 TASTE BUDS

SALIVA ALLOWS YOU TO TASTE FOOD

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2 4

HUMAN BRAIN USES 20% OF THE BODY’S OXYGEN LEVELS

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HEALTH TIPS

Health Tips CAFFEINE IN COFFEE CAN HELP PREVENT DEPRESSION

PREVENT SITTING IDLE ON A DESK BECAUSE IT INCREASES RISK OF DEATH BY 50%

SMELLING AN APPLE CAN HELP WITH CLAUSTROPHOBIA

OPTIMISM CAN HELP YOU LIVE LONGER

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HANDWRITING DIFFERENT THINGS CAN HELP BOOST MEMORY

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