HealthSpectra Magazine January 2020

Health Spectra THE MOST ACCLAIMED HEALTH & LIFESTYLE MAGAZINE

FEBRUARY 2020

FITNESS | HEALTH | MEDICAL | FOOD | LIFESTYLE | BEAUTY

SABJA SEEDS FOR WEIGHT LOSS WILL IT BE OF USE? EATING ON TIME IS THE KEY TO DIABETES TREATMENT

10 USUAL MAKEUP MISTAKES YOU ARE UNAWARE OF MAKING

Corona Virus Everything You Must Know!

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HERGAMUT All about her..

Hergamut is all about providing valid information about women and works to spread happiness in women and guide them in various tasks through informative and interesting articles.

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Editor Note We are elated to be back with yet another information filled edition of the HealthSpectra magazine. This month around, we have shared everything that you need to know about the Coronavirus and the pandemic it has created.

We have also shared some reasons why eating healthy is good for you and highlighted some pointers about the condition of Cirrhosis.

Moving on, we have set some facts straight about menstruation and how coffee could be a possible cure for Type-2 diabetes. Flip through to read about the ways to keep your child’s mental health active and know what it takes to get rid of constipation the holistic way.

We hope you gain some knowledge and love reading it along the way!

Special thanks to contributors, our advertisers and readers for making this magazine possible.

PUBLICATION BROUGHT TO YOU BY Wishesh Digital Media Pvt. Ltd.

EDITOR IN CHIEF Kiran Eti HONORARY REVIEWER Shruthi Byra DIGITAL DESIGNER Sidhu COORDINATORS Manikanta

CONTRIBUTING WRITERS Somapika, Neha, Ramya

TO CONTRIBUTE / ADVERTISE / BACK ISSUES & ENQUIRIES, Contact Kiran E kiran@wishesh.net

Special thanks to contributors, our advertisers and readers for making this magazine possible.

-KIRAN E, EDITOR IN CHIEF Contact me at kiran@wishesh.net

Plot No:31A, Nagarjuna Hills Panjagutta, Hyderabad, T.S. India - 500 082 Ph: 040 - 23352804

DISCLAIMER

The information hereby is given to educate you about the subject.

Get in touch with your physician in case you want to make use of 3any of the article contents. Please note that no liabilities can be charged on the author, magazine, site operator and site owners.

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he lthspectra

06 HEALTH 8 Invigorating Benefits Of Eating Healthy Food

CONTE 14

10 BEAUTY 10 Promising Beauty Benefits Of Rice Water!

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14 WOMEN HEALTH

Breaking the myths around menstruation

18 WEIGHT LOSE

Drinks That Might Help You Lose Weight

24 COVER STORY Corona Virus Everything You Must Know!

28 DIABETES Filtered Coffee Helps Prevent Type-2 Diabetes

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32 FITNESS

7 Important Postures For Pilates Beginners To Know

38 NUTRITION & DIET

12 Health Benefits Of Sesame Seeds

44 LIVE HAPPY

30 Amazing Tips To Express Self-Love

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4

ENTS FEBRUARY 2020

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50 ALTERNATIVE MEDICINE

How To Treat Constipation With Acupressure Points

54 NEWS

Scientists Found What Makes Us More Prone To Anxiety

DID YOU KNOW?

58 LOVE & SEX

9 Benefits Of Cuddling That Will Make You Crave For More

62 MEN HEALTH

Male Breast Cancer Causes, Symptoms And Risk Factors

64 HEALTHY RECIPIE

Chicken Ball And Spinach Soup

66 YOGA

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18 Benefits Of Yoga - Mental And Physical!

72 HOME & FAMILY

11 Ways To Improve Your Child’s Mental, Physical & Emotional Health

78 HEALTHY LIVING

11 Simple Ways To Overcome Food Cravings

82 DISEASE 5

Cirrhosis Virus Causes, Symptoms, And Treatment

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HEALTH

8 INVIGORATING BENEFITS OF

Eating Healthy Food WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

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Are you confident that what you are eating on a daily basis is healthy and doing good for your health? Well we all have our health goals in mind. Say suppose, you want to put on weight and you are doing your best to eat foods that can make you healthy. You see that there isn’t any change in

your weight and confused as to what to do next or on the other hand, you are not sure of how healthy you are eating. Got stuck here ever?

The simple answer to this is that you might be aware that eating timely meals is necessary. However, no one would have ever emphasized or told you that eating in excess or fewer quantities is not what matters. It all comes down to eating healthy.

If you are wondering about what’s the big deal in eating healthy. Take a look at the health benefits of eating healthy. It is good to educate yourself!

Health Benefits Of Eating Healthy!

A combination of the nutrients in vegetables, fruits, whole grains, and animals is what makes your health. Apart from this, quitting or keeping away from unhealthy fats and white foods is one way of practicing to eat healthily.

One by one listed below are the benefits of eating healthy!

No 1 - Extra Pounds Disappear When you keep an eye out

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to eating consciously healthy food if your goal is to lose weight. Nothing can stop you from reaching that goal.

While you should be happy with your body weight.

Never give into being obese, if you get obese or you are naturally that way, it isn’t your fault always. However, not taking care of your health thereafter is certainly your fault.

If you are overweight, there is a risk of suffering from diseases such as diabetes, cancers and heart problems.

The best way to maintain a good weight is by eating fruits and vegetables that are filled with fiber and protein.

Two of these nutrients are healthy and essential for weight management.

No 2 Eliminates Risk Of Cancer The thought of cancer is draining out and can almost kill you alive. Big

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HEALTH or living a poor lifestyle that could be the main cause.

problems like cancer start with neglecting small things and one of them is by not focusing on eating healthy.

It is quintessential for you to keep a watch on what you eat. If you don’t eat healthy food, chances are that you might get obese and obesity has a direct link to cancer.

One of the reports of Oncology has stated that the biggest reason for cancer to attack the body is due to being overweight.

So, healthy food such as fruits and vegetables that have antioxidants and other potent nutrients such as phytochemicals have the ability to fight free radical damage, which makes it easy to eliminate a small risk of cancer.

No 3 - Diabetes Can Be Kept In Check Mostly, one of the reasons a person suffers from diabetes is due to eating unhealthy meals. It could be genetic

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However, eating healthy and not taking your health for granted can help you deal with diabetes and overcome problems such as excess weight, fluctuating blood pressure and high cholesterol problems.

Therefore, a person suffering from diabetes must not eat excess sugar and salt. In addition to this, he/she must take good care of their health to be able to keep diabetes in control.

No 4 - You Are A Good Influence On Your Family Member

So, you should look at how you want to set a good example for the other family members at home.

This is possible when you practice eating healthy food and suggest them to do the same. This keeps the two of you healthy.

Apart from this, there was a study conducted to find out about the health of a child who eats with the family and this resulted in the child being used to eating healthy fruits and vegetables instead of sticking to junk like soft drinks and sweets.

No 5 - Good Heart Health If you don’t want heart problems, it is selfexplanatory that following a healthy lifestyle can help you achieve that goal.

Today there are many people suffering from cardiovascular diseases for they fail to live a healthy lifestyle.

This happens because your blood vessels are at a fault and affected.

Psychologically this is an awesome reason to be eating healthy food. For the most part, we all inherit habits and characteristics from our parents or other family members. Agree?

Thanks to the vitamins, fiberrich and low-fat foods that can prevent heart diseases and keep it healthy.

One of the best ways to keep your heart healthy is by limiting salt and sugar intake. In addition to this,

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eat foods such as peanuts, hazelnuts, almonds, fruits, and vegetables.

No 6 - Bones And Teeth Get Rock Strong

It is important to have strong bones. Why? We can move around without any hassle, it is a hub for storing necessary nutrients and gives enough protection to the organs in our body.

So when strong bones can perform multiple functions, it is our duty to take care of it. If you are eating healthy, then your bones are taken care of. They get strong.

If you want to improve the health of your bones, you need to give your body enough calcium and magnesium.

Few of the best calcium foods are milk, seeds, yogurt and almond. Few of the best magnesium foods are leafy vegetables, sea food and fruits.

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No 7 - Elevates Moods Every person deep down wishes to be mentally happy. However, are we happy always? Not every day is your day and happiness and sadness is a part of the

journey.

What about having extreme mood swings? Well, that is bad! It is a sign that your mental health is at stake.

Thankfully, eating healthy food can help you deal with extreme moods. On the other hand, you must keep in mind that eating too many carbohydrates can affect your brain and you might end up being unhappy.

There was a study conducted on how certain foods can affect ones mind and the results say that eating foods that have high-glycemic index can put you through depression.

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BEAUTY

Those tiny white grains that fill your stomach, can even fulfill your wishes of having glowing skin and strong hair. If you are in search of a simple home remedy that can be a quick-fix to any of your skin or hair concerns, without a second thought, you should use rice water.

10 Promising

Beauty Benefits Of

Rice Water!

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For centuries now women in places like Japan, China, and South-East Asia have been using rice water on their hair.

This tradition is followed and its effectiveness is applicable even today.

Have you heard people say - Do the best out of waste? The rice water that you think of draining after the rice is soaked, is worth preserving to be used on your skin and hair.

Rice water has about 75-80 percentage of starch, minerals, antioxidants, allantoin(organic compound), inositol, amino acids and Vitamin B, E. For the skin, you can use it as a facial toner or cleanser. For the hair, you can use it as a conditioner.

Benefits Of Rice Water For Your Skin It is either a problem or a boosting factor that we are looking at for our skin. Whether it is a requirement or add on, you can rely on the benefits of rice water on your skin. Take a look!

No 1 - Good Skin Brightener The want for good skin never ends. Is it ever enough to just have clear skin? Well, we all

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want our skin to look bright and shine, especially women.

Having said, you can lighten your skin by utilizing the benefits of rice water.

If it is coming to you as a surprise, you must go back and check skincare products.

The best products have rice properties.

There are harmless chemicals in rice water that contributes to skin lightening. Proof of how effective it is, hasn’t been proved yet.

No 2 - Natural Sunscreen Moisturizer How often do you forget to apply a sunscreen moisturizer, do you even apply one? The UV rays are damaging, they can make your skin look dull and old even before you are aging.

If you don’t want to spoil that youthful look, begin to use rice water. You can call it one of the best natural sunscreen moisturizer.

Rice water has antioxidant and anti-aging properties. There was a study conducted to understand the effectiveness of rice water on the skin, it was carried out with rice water gel. The results stated that rice water can be used on human skin and it has cosmetic properties to prevent signs of aging.

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BEAUTY

No 3 - Stops Skin From Going Dry Blame it on the pricky heat as you step outside or internal dehydration, dry skin looks and feels bad on the skin. If you have given up and accepted the fact that your skin is dry, rice water is a ray of hope that can make all the dryness banish from your skin.

The presence of starch in rice water does all the magic on your skin. Additionally, if dryness is the cause of SLS damage, then rice water is the best remedy. SLS is a chemical found in beauty products.

There was a study conducted around the benefits of rice water as a solution for SLS damaged skin and the results say, starch treats atopic dermatitis and solves the problem of dryness in your skin.

No 4 Solution For Eczema, Acne, Blemishes, Rashes, And Inflammation It is not an easy task to deal with skin irritation. Imagine you have to go for a family event and the acne doesn’t seem to get out of your skin, WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

absolutely disappointing!

Hereafter, you don’t have to be disappointed as rice water will work a way on your skin. If you want all that irritation to go away quickly, you should use rice water and see the difference. There isn’t any scientific evidence to it yet, however, it does have soothing properties.

No 5 - Clears Age Spots Finding it difficult to deal with too many spots on your face? It is a big put off!

No one wants to see those spots unless they are beauty moles, agree? Interestingly, age spots can banish from your skin with rice water. So go for it!

No 6 - Keeps Your Skin Firm If you want to be careful with your skin and wish to make it look young even after you grow old, you need to give it some anti-aging pampering with rice water.

The skin starts to look old because of the free-radical damage. When this happens, the skin loses its atoms that are used by your skin’s DNA to take care of the skin cell activities.

The fact that rice water has several vitamins and minerals, it can easily tighten

the skin and reduce the appearance of fine lines. So, there are chances you can have young-looking skin at old age.

No 7 - Makes Your Skin Super-Supple Every woman loves to have soft skin, if that is to feel satisfied or make her man happy with all the softness.

If you are not satisfied with the texture of your skin, add softness with rice water.

Yes, rice water has promising properties to transform your skin.

Benefits Of Rice Water For Your Hair Just as you have seen the benefits of rice water on the skin, it does a perfect job with making your hair healthy as well. See how!

No 1 - Removes The Knots In Your Hair Entangled hair is bad, however, detangling the hair is necessary. If the comb is not enough to detangle all your hair, you need to use a natural remedy to find a 12

solution. The best solution is to use rice water on your hair.

The presence of carbohydrates and amino acids, removes all the knots and saves your hair from breakage.

No 2 Conditions Curly Hair The grass is always greener on the other side, women with silky hair love curly and the one’s with curly hair want their hair to get soft and anti-frizzy. If you are tired of handling your curly hair, you should use rice water to detangle it. Rice water has proteins, this nutrient helps with conditioning all your frizzy and curly hair.

No 3 - Adds Shine Who would be satisfied with just healthy and not shiny hair? We all want shiny hair. It can make a person feel good.

The reason rice water makes the hair shiny is because of the presence of inositol and amino acids. Besides shine, this property makes your hair voluminous, smoother and stronger.

Other Health Benefits Take a quick glance at how 13

rice water is good for the rest of your body! l It treats constipation l Reduces the effects of bloating l Good to get rid of diarrhea l It can balance the temperature of your body l It helps in rehydrating the body

How To Use Rice Water Before you use rice water on your face, you need to let it soak well, then rinse it thoroughly and only then use it on your face. Here are some of the best ways to use rice water on your skin. Take a look!

Boil The Rice Water You will be able to make the best use of all the starch by properly boiling rice. To try this method. You need to soak rice for about 15 minutes, keep it for boiling and while it is boiling, you must press all the rice to extract starch. Then, sieve all the rice and allow the rice water to cool down.

In this process, you will need to soak the rice or longer, say 30 minutes.

Don’t immediately separate all the water from rice, let this soaked rice water freeze for another 30 minutes and then use it on your skin.

Ferment The Rice Water Fermented rice water might not give you a great feeling, however, it is one of the most amazing ways to feel great on your skin. So, you will need to soak water for 30 minutes. Keep it in a closed room until it gets bad.

Once you get that foul smell, freeze it for a while, dilute it with a little water and then apply it on your skin.

Exceptions To Using Rice Water On Your Hair 1. Rice water is supereffective, however, it is an exception if you have dry hair. It is not recommended to be used much on dry hair.

2. Never use rice water more than two times a week.

Somewhere between once to twice is more than enough.

Freeze And Soak The Rice Water WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

Breaking the myths around

menstruatio When it comes to menstrual cycle, talking about it is a taboo in some places. With so many myths surrounding this subject, it is high time that people understan d for a fact that not everything you read on the internet is a fact; some can be the complete opposite as well. Menstrual cycle in women come along with a number of myths surrounding it that you need to break through and know what’s the truth.

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on Some of the common myths surrounding menstruation include: 1-Menstrual cycles are always on time It doesn’t require any kind of introduction for you to understand that menstrual cycles aren’t always on time every single month. It might be for some women but that is not a steadfast standard for every single woman 15

out there. If you are struggling to keep a track of your period cycles, we would most definitely suggest that you keep an eye out on the last period date in the month and then compare the same with that of the upcoming month as well.

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WOMEN HEALTH

2-Women will contaminate the food One of the most common and absurd myths surrounding menstruation is the fact that women end up contaminating the food. It is believed in some countries across the world that women tend to be “unclean” during their time of the period, thus ending up causing contamination of the food as well. The myth started back in the decades when things were not the accessible and people didn’t have proper knowledge and

education surrounding the subject.

3-Can’t get pregnant during menstruation Yet another common myth around menstruation is women thinking that they can’t get pregnant during that time of the month when in reality, that is not the case.

It is true that women are less fertile during the phase of menstruation but that doesn’t mean that you can’t get pregnant during that time. It does depend on the monthly cycles and does have the potential to make you pregnant in the long haul. So, having unprotected sex during menstruation can lead to pregnancy if the sperm is active around the female reproductive organs WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

when the ovulation happens.

4-Period cramps aren’t that bad Many men tend to have the habit of thinking that period cramps aren’t that bad which is a completely myth. If you have not experienced what a period cramp is like, chances are that you wouldn’t understand the intensity of the pain otherwise. Period pain is not something that you experience just because or just like anything else.

The condition is a medical condition and is known as dysmenorrhea. 20% of the women across the world suffer from the condition, to an extent that it affects their

daily life balance as well.

5-Not enter temples 16

during periods Yet another common myth that needs to be eradicated is the fact that it’s important that you can’t enter temples while on period.

More than anything, this is folklore than has been in practice since the end of time.

Since women are believed to be “unclean” during their periods, it is believed in several parts of Nepal, India and even Bali that it is important that they don’t enter the temples during their menstruation. It is important for people to understand that women who are

7-Period blood is dirty It is a common myth that people think that period blood is dirty blood. That is not the case. More than blood, period blood is the accumulated excretion including uterine tissues and mucus lining as well which is discharged out of the body. For the most part, you’d be surprised to know that the period blood is actually a lot less

concentrated and has few cells when compared with the actual blood. menstruating aren’t unclean or unhygienic; it is a completely natural process.

6-It is unsafe to skip periods Yet another common myth surrounding menstruation is the fact when people believe that its completely unsafe to skip periods. But, some of the recent guidelines and studies do suggest that its completely normal to skip periods without having to worry about anything at all. Using birth control to suppress your periods is completely okay and doesn’t cause any kind of issues to the health. But, the only thing to keep in mind is to ensure that one takes this step after consulting a doctor and not otherwise.

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8-Women shouldn’t have a bath during periods Another important myth around menstruation that is important to break is the fact that taking a bath is a big NO during periods. It is believed that the hot water ends up stimulating the bleeding during periods. But, what many people fail to realize is the fact that hot water enhances and boosts the overall blood circulation which can predominantly have better impacts on the body and help relieve the pain and discomfort.

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WEIGHT LOSE

Drinks That Might Help You

Lose Weight

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Are you procrastinating to do the needful for weight loss? It is taxing to stick to a diet when you are used to munching anything you want or if you are struggling to make time and prepare diet food, you can sip it down rather. Helps? In that case, why not start to have drinks that are specifically meant for weight loss?

There are several youngsters dealing with obesity and factors such as stress, unhealthy eating, and a bad lifestyle is making people put on. Given the fact that all of us have got our body used to being in the comfort level, we want quick solutions to all our health-related concerns.

There is no guarantee to the fact that drinks will give you an instant solution and make you lose weight. However, it can be the biggest contributing factor to help you shed off those extra pounds.

In two ways it helps, removes all the toxins from your body and it is best preferred when compared to other beverages. Other beverages might have a caloric value that might add to the calories in your body.

No 2 - Refreshing Green Tea

Take a look at drinks that might help you lose weight!

No 1 - Drink Water

The most promising drink is water. Water benefits your body in many ways. Talking of weight loss, it will definitely work. This drink that quenches your thirst will help you lose weight.

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Many people love green tea because of its flavor and refreshing effects on the body. If you start your day with a cup of green tea, you will be happy with the fact that green tea aids weight loss.

Green tea has an ingredient known as catechins, it is an antioxidant. This property boosts metabolism and burns down all the unhealthy fats in your body to aid weight loss.

There isn’t a specific proof that green tea is a significant drink for weight loss, however, studies have a difference in their findings.

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So, green tea does have a profound impact on weight loss, but, not as much as the other weight loss drinks do.

No 3 - A Cup Of Cof fee

Coffee is a source of energy for all the addicts who cannot go a day missing out on coffee. The taste and smell are great.

The fact that it is an effective drink for weight loss will give you peace(if you love the drink). The presence of caffeine improves metabolism and increases fat burning capacity in your body.

There have been studies over the role of coffee in promoting weight loss and its results stated that people who drank coffee had better chances of losing weight when compared to those who didn’t drink coffee

No 4 - Apple Cider Vinegar

well. Yes, for real it is quite effective.

There has been research about whether apple cider vinegar is good for weight loss or not and results stated that people who had apple cider vinegar along with what they ate lost weight in comparison to the people who didn’t take apple cider vinegar with their food.

Apart from this, apple cider vinegar has acetic acid that is known to shed off all the fats in your belly and liver. Overall, it is okay to consume a little apple cider vinegar with your regular food, however, there is no scientific evidence that states it is safe to be consumed in a large quantity.

No 5 - Meal replacement Shakes

This is the best remedy if you want to lose weight and you don’t have the time to eat weight loss foods. The biggest advantage of having a meal replacement shake is that you will feel full for a long time.

Why is meal replacement shakes good?

They have potent nutrients that will help you stay full for a long time. Talking of which, those are proteins and fiber.

All this while you must have been hearing about the benefits of apple cider vinegar on the skin. You will be amazed to know its effectiveness in helping you lose weight as WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

While picking a replacement shake for yourself you need to choose wisely, as all of them will not give you the desired results.

Even if you don’t want a replacement shake to lose weight but maintain, it is still good.

If you are sure of picking a replacement 20

shake for yourself, keep in mind not to choose replacement shakes that contain artificial sweeteners or corn syrup, these are unhealthy ingredients especially when you want to lose weight.

No 6 - Strong Ginger Tea

cannot keep control of our cravings.

Well, if you are healthy and need to lose weight, it is important to give in to these cravings always. The best alternate to these sweet drinks would be to sip carbonated water.

What happens to your body? When you drink carbonated water, your stomach is full and you don’t want to drink anything beyond.

Apart from this, this sparkling water is a healthier drink when compared to sodas and other drinks. Why not make the most of this alternate?

What do you feel about ginger? A strong taste on your tongue!

Ginger tea is an effective weight loss drink.

Besides helping you manage weight, it has medicinal properties that treat problems like nausea and cold. Since it has multiple uses, why not try it if you want to lose weight.

Ginger aids weight loss in three ways, it boosts metabolism, improves your appetite and cuts down on excess cravings.

These are good enough reasons to notice a change in your body.

There was an experiment conducted on how useful is ginger for weight loss, a few overweight men were asked to drink water mixed with ginger powder every day and they noticed quite a difference in their body.

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No 8 - Protein Shakes

Ever tasted protein shakes? Well, they taste yummy and do good to the body. Directly consuming a protein shake or adding it to other drinks will help you lose weight.

Always keep in mind to choose the right protein shake, as a few of them will make you put on weight. Protein shakes are good for weight loss for the following reasons l Improves appetite

No 7 - Carbonated Water

l Keeps you full for long

Most of us have a sweet tooth for a few drinks that are unhealthy, despite trying we

One of the best protein shake to lose weight

l Keeps hunger producing hormone in control

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is Whey. However, consult your doctor before you start drinking it for good.

No 9 - Vegetable Juices

Smoothies are made from fruits, the nutritional value of the fruit will benefit you. However, if you drink smoothies with sugar, it won’t serve the purpose. For the most part, smoothies aren’t made without sugar. l Alcohol Keep away from alcohol if you want to lose weight. It increases calorie count, makes you lose control over controlling your diet and disturbs digestion. l Energy Drinks

If you are vegan, you will not hesitate with this idea of drinking vegetable juices to lose weight. Just as how fruit juices can manage weight, the same is with vegetable juices.

Usually, vegetable juices have low sodium and sufficient fiber that is an effective medium to get your weight in control.

No doubt energy drinks are healthy.

However, they are not meant to be had when you want to lose weight. Energy drinks have artificial sweeteners that end up increasing the calorie count.

No 11 - Lemon Water

No 10 - Drinks You Should Say Adieus To Along with drinking juices that help lose weight, if you can strictly avoid the belowlisted drinks, it can do good to your body.

On one end if you are having drinks to lose weight and on the other if you are having drinks that will make you put on weight, your efforts go in vain.

Take a look at this list and avoid having them

If you want to quench your thirst, you must drink lemon juice. In addition to this, it is the best solution for weight loss. Lemon juice boosts hydration levels, reduces calories and improves metabolism. Why wait? Go ahead and try lemon juice to shed off those extra fats.

l Soft drinks These drinks contain too much sugar. It is not good for the body. l Smoothies

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COVER STORY

Corona Virus EVERYTHING YOU MUST KNOW!

Corona Virus is all over the world now. The World Health Organization had identified this virus on December 31st, 2019 in Wuhan, China.

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Doctors are yet to understand how the virus spreads and causes problems to another individual.

Additionally, there is no medication or awareness about whether this virus could spread to a healthy individual or not.

Researchers and doctors are still working over it.

According to a few reporters, this virus has been underreported in China. Statistics claim that over 350 people lost their lives and in total, 17,000 people are suffering from this virus. Apart from this, in recent times, the count of people suffering has increased up to 95,000.

According to the report from China, this virus came into a human body through a fish in the market. It has

Although this virus is spreading at a fast rate if shown to the doctor in time.

It is going to be of great help.

People are seen wearing face masks to save themselves from this virus. However, the WHO doesn’t provide any guarantee that this is a definite way to prevent the virus.

There is a sigh of relief over one aspect and it is that the mortality rate is around 3 percent and not more. In addition to this, 25 percent of patients having severe respiratory problems.

For now, a few identified symptoms of this virus is chills, fever, chest pain, rapid heartbeat, cold, pneumonia, kidney failure, headache, and cough. Deeper details about the symptoms are still being studied by scientists, these symptoms are based on China’s reports submitted last month.

Majorly this virus is in China and it is spreading in other countries as well. People are moving from Wuhan to stay safe.

For now, coronavirus is seen as a pandemic that is spreading across countries.

There is no surety of whether this virus will result in death.

At this point of time, India and US have restricted the entry of the foreign nationals from China so that the virus doesn’t spread. In India, e-visas are on hold and in the US all the nationals who are returning from China are not allowed.

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How does this virus spread?

the pace in which the virus spreads, it is assumed that the virus spreads to more than 2.5 people.

been studied that this virus spreads from one infected person to another through physical contact or while they breathe.

Further, through computer modeling, it was observed that the novel coronavirus goes to 2 people or more even before the virus comes out of the body.

The scientists aim to find medicine and vaccination against coronavirus.

However, it will take more than a year to get there.

That being said, looking at

WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

COVER STORY

Safety Measures To Prevent Coronavirus From Spreading The fact that this virus is taking a toll on health and its fatality rate is lower when compared to other viruses, it still cannot be taken for granted.

Given the fact that this is termed as a pandemic, it is better to learn about safety measures that can prevent this virus from spreading.

Read it all!

major places like the airport, in public transport or at the market. Ensure to wear a mask and maintain a little distance from the public.

There is no guarantee that you are safe. However, you have to make an effort.

No 2 - Keep Away From Patients Suffering With The Virus

Avoid going to that place.

That’s the best you can do from your end.

For a fact, we know that cold, cough and pneumonia could possibly indicate the symptoms. Yet, it is not a definite symptom. The scientists are yet to find out if there are more.

No 3 - Use A Cloth If You Want To Touch Your Nose Or Mouth

As mentioned earlier, this virus is transferred through physical contact and respiration. You need to be careful around people who are affected by the virus.

Pathogens are never visible and it is beyond what we see to be able to analyze what we have touched out in public.

In this case, if you are aware that people in a certain area are suffering from the virus.

To be extra cautious, it is best to use a cloth when you want to sneeze, cough or

No 1 - Be Safe In Public Places As you have read through the statistics and seen how this disease is spreading, you never know when trouble will knock at your door.

According to recent news, people from Wuhan were sent to India and at the airport, they were being observed.

Recently, 95 people in India were under observation.

Therefore, when you are in WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

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even touch your nose. You might tend to touch your skin. Don’t use bare hands, keep them in excess control.

For now, you will need to take care of this as there are no medicines or vaccinations that can treat this virus. Why take such a big risk?

No 4 - Avoid Being Around Animals Looking back at the reports of the doctors from Wuhan, they haven’t been able to identify precisely which animal is a risk to be around.

So, you need to consider it a risk to be around every animal.

It isn’t about disrespecting an animal. It is all about

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taking safety measures for your own health.

No 5 - Try Turning A Vegetarian For A While When there is no clarity, the risk is bigger. As of now, we are not sure about which animal has the virus.

However, according to what happened with the first person who got infected after eating fish. It is a safer option to avoid eating any form of non-veg now.

You can always shift to being a vegetarian for a while, there is nothing wrong or boring about eating healthy vegetables. They are equally

nutritious and tasty.

No 6 - Get Yourself Checked As we are skeptical of this virus coming in any form and attacking the body, it is better to get yourself checked even if you think you have cold or fever. You might think it is minor, don’t let your negligence be the reason for regret later.

Stay updated about the symptoms. You don’t have to be afraid that this virus will attack you for sure.

However, even if you have a small health concern, show it to a doctor. Watch out for yourself.

WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

DIABETES

WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

Filtered Coffee Helps Prevent Type-2 Diabetes

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Coffee is a very common beverage that is drunk by several people across the world. While some like the robust flavour, some tend to enjoy the way it makes them feel after. Whatever the reason be, studies have found that drinking filtered coffee can effectively impose beneficial impacts in helping improve the condition of Type-2 diabetes.

A new study conducted by the researchers of the Chalmers University of Technology found that drinking filtered coffee has amazing benefits in helping reduce the risks associated with type 2 diabetes in no time at all.

The research does suggest that the way the coffee is prepared does have beneficial impacts on the overall range of cure. There have been a number of prior conducted studies which have highlighted the benefits of drinking coffee for reduced risks of type 2 diabetes.

Rikard Landberg, Professor in Food Science at Chalmers, and Affiliated Professor at the Department of Public Health and Clinical Medicine at Umeå University who is also the senior author of the study suggested saying that they have found a number of “biomarkers” in the blood of 29

the participants depending on the types of coffee that they drank.

These biomarkers were then taken to further find its impacts on the condition of Type2 diabetes. With the results, the researchers did find that the filter does have positive impacts in preventing the development of the diabetes which the normal boiled coffee doesn’t have.

From the biomarkers, the researchers were successful in finding that the individuals who consumed filtered coffee had a 60% reduction in their risks of type 2 diabetes. For the individuals who consumed the regular boiled coffee, there were no impacts on their condition of type2 diabetes.

The primary author of the study, Landberg believes that people around tend to have the misconception that coffee is only bad for one’s health, when that is actually not the case. The main reason behind this is because prior studies have consistently painted the coffee and caffeine as bad for one’s overall health. The prior studies have inflicted the fact that the same has negative impacts on the cardiovascular health of an WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

DIABETES individual.

The researchers found that when one drinks filtered coffee, the diterpenes are collected in the filter itself, providing with a better and much healthier version of the coffee that you are drinking. This is the reason why people actually do get to experience the benefits from it in the long run.

The question that does linger in the minds of the people around is whether or not the diterpenes have any kind of negative impacts on the sugar metabolism in the body which is why the boiled coffee isn’t imposing any positive impacts on the body on consumption.

Even though the researchers now know that the filtered coffee does have a better impact on the body in comparison to the boiled coffee, they are still not sure

WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

as to why or how the same is happening.

The other variants of the coffee were not tested out for this. The researchers wanted to look into the preparation methods and find whether or not the same had any kind of influence on the overall results or risks of the type-2 diabetes but to no avail.

Landberg also highlighted saying that the health benefits and overall impacts of the coffee also doesn’t depend on whether or not it is filtered or not.

He suggested saying that the same depends on the quality of the beans and also on the way it is prepared.

For clear understanding of the difference between the filtered coffee and the normal boiled coffee,

the researchers used a new technique known as the metabolomics along with a number of classic questionnaires involved.

The metabolic play a crucial role in understanding the blood concentration of a number of molecules in a given food or drink. This also doesn’t rely on the self suggested reports which further assure accurate results in the end.

Lin Shi, who is the lead author of the study finally suggested saying, “Metabolomics is a fantastic tool, not just for capturing the intake of specific foods and drinks, but also for studying the effects that that intake has on people’s metabolism. We can derive important information on the mechanisms behind how certain foods influence disease risk”

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PET SERVICES PET HEALTH HOME KENNELS PET INSURANCE PET SITTERS

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FITNESS

7

Important

POSTURES

For Pilates Beginners To Know

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If you want to re-start life with a good workout, you must go for pilates. Pilates is known to give you a perfect posture, aligns the body and improves your focus towards the body and mind.

On the whole, this workout will keep you fit and emphasize on strengthening your core. You can call pilates a sister of Yoga.

Similar to yoga, pilates is about working on focus, flexibility and balance.

If you are afraid of the concept of a vigorous workout, you should be aware that pilates will not strain your body like many other forms of exercise do. Joseph Pilates in Germany introduced pilates. He believed in the philosophy of a deep connection between the mind and the soul.

Things To Know About Pilates 1. Pilates is all about making it convenient for someone who wants to get involved in this form of workout. It is a mixture 33

of a simple training program and challenging movements.

2. It is always a good choice to practice Pilates with an instructor. The beginning must always start slow and then you can take it further.

3. If you are old, pregnant or having health problems, it is always good to get a piece of advice from your health advisor and then learn or practice pilates. This is a major factor to consider as people suffering from fluctuating blood pressure, herniated disk, osteoporosis or blood clots are not allowed to practice pilates.

4. If you aren’t used to working out, initially, pilates will give you body pains. This is obvious to happen with a workout, right?

What To Expect WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

FITNESS

To Learn From Pilates Before you start training or a workout plan, you should be sure of what are you going to achieve at the end of it. Take a look at some of the points mentioned below If you want a sexy and perfect posture, pilates will give it to you. It perfectly aligns your body.

Pilates will help you use the muscles that haven’t been touched for a long time.

For all the women who love a flat belly, Pilates is the best workout. As it focuses on strengthening your core, it will cut down all the fats around your stomach.

Pilates will induce enough energy in your body that even at old age you won’t find it difficult to bend and stretch.

When you start to perform pilates on a regular basis, you get aware of the reactions in your body.

Just like any workout is good to destress, pilates drains the stress off your mind and body

Pilate Positions For Beginners

postures that beginners can practice

No 1 - Double Leg Stretch - Semi-Abs In the double leg stretch, you need to bring your upper body close to your knees.

STEPS TO DO THIS l Roll a mat on the floor l Lie down on your back to get ready and begin l Gently raise your hands and then lift your shoulders off the ground l Balance your weight with the help of your abdomen and lift both your legs above the ground l Now bend and fold your legs in such a way that the knees face you l Keep your legs lifted, rest your shoulders and hands on the floor for a few seconds l Now, pick your shoulders and hands up Final Position: Your hands and legs will be lifted up and you will balance this weight on your abdomen. Stay in this posture for a few seconds (or) go back and forth with your legs above the floor

Take a look at some of the best pilate WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

34

No 2 - Scissors Moving Your Legs In the scissors posture, you will move both your legs like the needles of a clock while balancing your body on the core.

STEPS TO DO THIS l Roll a mat on the floor l Lye down on your back to get ready and begin l Gently raise your left leg at a 90-degree angle l Once you are comfortable, lift your 35

right leg a little above the ground l Now, slowly lift your shoulder a few inches off the floor l Lye down, rest your legs down and repeat the same process with both your legs l You can do it ten times each on both ends Final Position: Both your legs and your upper body will be lifted up with your core balancing this posture.

No 3 - Pilates Curl Up - Wrap Your WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

FITNESS

Body!

In the curled posture, you will get good practice to align and balance your body.

STEPS TO DO THIS l Roll a mat on the floor l Lye down on your back to get ready and begin l Join the heels, toes and get your hands close to your body l Fold both your knees and keep it together l Lift your shoulders and lock both the hands behind your head l Look at your tummy and stay in this posture for a few seconds Final Position: Your legs are folded, shoulders lifted off the floor and your body is curled well.

No 4 - The Hundred Pilates Yet another way of balancing your body beautifully is to get into the hundred pilates posture.

STEPS TO DO THIS l Roll a mat on the floor l Lye down on your back to get ready and begin WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

l Join the heels, toes and get your hands close to your body l Fold both your legs in a way that your knees face what is in front of you l Let your legs remain folded, slowly bring it up in a way that your toes face the ceiling l Lift your shoulders off the ground and stretch both your hands forward, keep them straight l Look up and remain in this posture for a minute or two l Rest on the floor and repeat the same thing three or four times more

No 5 - Roll Up Pilates - Form The Fold This roll-up pilates posture is more or less to relax and strengthen your back.

Steps to do this l Roll a mat on the floor l Lye down straight on your back. Join your heels and toes l Slowly lift both your hands towards the ceiling l Lifting your lower body without disturbing the position of your legs, bring your hands and lower body 36

forward l Slowly go down on your back and bring your body up another time l Repeat this procedure 8-10 times Final Position : The back is slightly bent and the face facing your knees.

No 6 - Swan Pilates - Stretch Out

No 7 - Double Leg Kick Pilates

You will love this simple pilates posture as it enables you to stretch the upper and lower body.

This pilates workout is for you to stretch and relax.

STEPS TO DO THIS l Roll a mat on the floor l Lye down on your stomach. Keep your feet and hands close to your body l Slowly raise your hands forward and lift your upper body a few inches off the floor l Once you are comfortable, slowly lift your legs off the ground l Stay in this position for 30 seconds, extend the time for another 30 seconds if you can l Rest your body on the floor and repeat it another 4-5 times Final Position: Hand and legs lifted from the ground, stretched out and your entire body is in the shape of a boat.

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STEPS TO DO THIS l Roll a mat on the floor l Lye down on your stomach. Keep your feet and hands close to your body l Slowly take both your hands behind, lock them and lift your upper body a few inches off the floor l Once you are comfortable, slowly lift your legs off the ground l Look at the ground and stretch your hands behind as much as you can l When you want to relax, lie down flat on the ground, fold your legs, bring it up and lock both your hands behind

FINAL POSITION : This is similar

to the swan pilates posture. Only one thing is different and that is your hands are locked behind.

WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

NUTRITION & DIET

12 Health Benefits Of

Sesame Seeds These little black and white seeds have awesome benefits on your health. Usually, these seeds are put above sweets confectionaries, this just another topping on your food, is more than you can think of.

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Any form of sesame seeds is good. If you don’t want it powdered or crushed form, you can use sesame seeds oil. Let’s look at the health benefits and side effects of sesame seeds that will come to you as a surprise if you haven’t read much about it.

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WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

NUTRITION & DIET

What Are Sesame Seeds? l These are oil seeds extracted from the sesame plant l It is largely cultivated in Asia and a few places in India l These are nutty-flavored seeds that improve the taste in a dish l It can be taken as it is or you can roast it Health Benefits Of Sesame Seeds Sesame seeds comprise of the best nutrients in it. Talking of which, it has omega-3 fatty acids, fiber, vitamins, and antioxidants.

Let’s look at how well these nutrients do good to the body. Here are some of the best health benefits of sesame seeds

No 1 - Good For Weight Loss If one has to boast about one of the best seeds for weight loss, it is sesame seeds. As mentioned, WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

these seeds are filled w i t h d i e t a r y fiber and proteins that help with taking care of your weight.

By eating sesame seeds you will automatically start to feel full and your need for cravings dies down. What does this fiber do? l It boosts the metabolism in your body l It improves the lipid profile in your body and this is a good thing if you want to lose weight l The body gets healthier.

Its fat burning capacity and ability to maintain muscles get even better

No 2 - Healthy For Women Owing to the fact that sesame seeds are good with treating PCOS( growth of several cysts in the ovary), and irregular periods. Now, isn’t this good news for women?

Which nutrients in sesame seeds are useful in treating

PCOS? Vitamins, minerals, omega-3 fatty acids, and proteins. In addition to this, for treating PCOS a woman’s insulin levels should not increase and the presence of glycemic index in these seeds might solve the problem of PCOS. One of the reasons for women not getting their periods regularly is the lack of uterine contractions.

The contraction gets better with sesame seeds. How? with an increase in estrogen levels. Once the estrogen levels are boosted, uterine contractions get better.

No 3 - Provides A Relief From Constipation Constipation is a painful health concern.

There might be several ways to cure constipation. However, one of the best solutions is these tiny sesame seeds. It is effective for your stomach because of its fiber content.

This remedy helps with softening stool and it boosts the process of digestion.

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No 4 - Strengthens Your Bones

Who doesn’t need strong bones? We all do so that old age doesn’t get way too taxing when we have to move around. If you are facing difficulty with your bones, it is time to eat a few sesame seeds for bone health.

The two key ingredients in sesame seeds which help in invigorating our bones are zinc and calcium. You might not be familiar with how zinc plays a crucial role, however, you would have seen it with calcium.

Have you ever noticed a difference in your hair and bones after following a diet that involves food rich in calcium? You should try it!

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and other problems that can hamper your heart because of the presence of oleic acid.

The anti-inflammatory, antioxidant and antiatherogenic properties in these seeds are good for promoting good heart health.

No 6 -Might Save You From Cancer Cancer is a threat to life.

The very thought of fighting against this disease can kill one alive. When sesame seeds can be one of the ways to prevent cancer, why not consume it to see an improvement in your health.

This deadly combination of powerful antioxidants and omega-3 fatty acids shields your body to fight against all the free radicals that could be a cause of cancer.

Therefore, you have a big reason to try sesame seeds.

No 5 - Good For Your Heart

No 7 - Protects You From Diabetes

One possibility of saving yourself from having heart diseases is by consuming sesame seeds. Sesame seeds not just protect your heart directly, but, it indirectly takes care of cholesterol

Suffering from diabetes is a struggle.

You have to keep control on so many

things.

Interestingly, sesame seeds are proven to effectively prevent or help reduce the effects of diabetes.

The presence of nutrients such as magnesium and the fact that sesame seeds have a low glycemic index helps in keeping the insulin levels in check.

Diabetes is under control if the insulin doesn’t spike up.

So, if you don’t want to be diabetic, you must consume sesame seeds.

No 8 - Protects The Body From High Blood Pressure A person is healthy when the blood pressure levels are in control. When the blood pressure levels fluctuate and go high, it will end up making a person weak. For the most part, hypertension is one of the causes of an increase in blood pressure levels.

You should know that sesame seeds help in lowering the blood pressure levels, WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

as magnesium is present in it and is proven efficient for relieving hypertension.

No 9 - Fights Inflammation In Your Body If you are suffering from inflammation, it is not a good sign. Inflammation leads to health concerns such as diabetes, heart diseases, depression, rheumatoid arthritis and Alzheimer’s.

So, pain and inflammation cannot be ignored.

The best way to ignore pain or inflammation is by giving your body sesame seeds.

The magnesium in these seeds will save you from inflammation complications.

No 10 - Helps You Fight Anemia Consuming black sesame seeds is good for improving the strength in your body, it is known to treat anemia.

The reason it is effective is that it has zinc. Zinc helps in improving the count of red blood cells in the body.

So, if you are suffering from iron deficiency, you should eat sesame seeds. Besides, zinc is good for the body in WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

hair from the roots and then betters the hair follicles too. several other make the its nutrients.

ways, most of all

No 11 - Protects Your Skin From Aging Would you like to look old before time? No, right?

Given the fact that stress is all across, lack of care and a poor diet can surely make us look 5 years older than we actually are. So, to solve this skin problem and give your skin some antiaging benefits, you must eat sesame seeds.

The fact that sesame seeds have antioxidant properties, it helps your skin fight against free radical damage.

When there is no damage, your skin is in a safer and better place.

No 12 - Boosts Hair Growth

The house of omega fatty acids are in these seeds and this is what brings an improvement in your hair.

You should massage sesame seeds oil into your roots twice a week to see a good difference.

Side Effects Of Sesame Seeds It is not necessary that everything healthy is good for everyone’s body. It is always good to test how a particular food suits your body and only then commit to consuming it.

Having said, sesame seeds might not be effective for all.

You are prone to an allergic reaction if you consume too much sesame seeds. It causes redness and irritation on the skin.

Apart from this, overconsuming fiber foods could reverse the benefits of this nutrient. Ensure to consume sesame seeds in the right quantity to avoid causing trouble to your body.

Beautiful hair gives great confidence. Every man and woman is fond of good hair.

Sesame seeds are known to improve your hair growth and boost the texture. It starts to strengthen your 42

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43 WWW.HEALTHSPECTRA.COM IALA Growth Centre Annanangi, Praksham District - 523211, India. Ph: +91 8593 - 202007

| FEBRUARY 2020

LIVE HAPPY

30 Amazing Tips To Express

Self-Love

Me F

alling

WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

In LO VE W ith M e!

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If you haven’t closely looked at yourself and fallen in love with this beautiful body and soul, you are missing out on living a meaningful life today. Talking of true love, it is selfless love that matters.

Don’t confuse that to be selfish love.

What is this selflove? Well ask this question to yourself, you will have million phrases, adjectives and definitions to express it. So, this itself speaks of how special and awesome self-love can be.

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WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

LIVE LIVEHAPPY HAPPY

Life is a never-ending battle, we are either happy staying in the moment or we are struggling with sadness. In between comes our hectic schedule that gives space to happiness and sadness. Do you realize how entangled and lost we are?

What makes us is how we feel and what we do for ourselves. Only when you can respect, care and love yourself will you be able to shower the same to another soul. It has to be inside to get out of you.

The day you can proudly talk to yourself about the good and bad, sad and happy, you are at your best. At a point when you realize you can have a cup of coffee all by yourself in the balcony, you have got attached to the good loneliness and that is of yourself.

Are you ready to fall in love with yourself today? Finding it strange of how does that happen? Look at the tips listed below!

No 1 - Propose To Yourself Once A Day How would you feel, if a girl

WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

or guy you always admired says I Love You to you? Would you jump more or directly sit on cloud 9? Likewise, say the three magical words ‘I Love You’ to yourself.

No 2 Cleanliness Is Next To Godliness The way you keep your surroundings talks a lot about your personality and you got to create the right impression in your lover’s mind. So, your lover is you and it is a must to keep your entire surroundings clean.

Right from arranging things in place to cleaning dirt.

No 3 - Allow Nature To Bring You Close To Yourself In most love stories, there is one person who brings two lovers together. So, in your love story, nature will be that friend who will help you get close to you.

You will need to do things like watching the sky, admiring the moon and stars, smelling

the green grass and feeling it with your fingers, letting yourself get wonderstruck with flowing water, etc.

Allowing nature into your life just binds you to you!

No 4 - Commit To Being Observant Observation is one way of building an understanding between you and you. In any relationship when the two of you begin to understand each other, your bond gets good and strong.

For example, only after you observe your partner you get to know what makes him/ her happy or disappointed.

Is it not? Just the same way, when you observe yourself, you get to know more about what you want, don’t want and things that can pull you down or light you up.

No 5 - Pamper Your Mind By Staying Engaged Life without entertainment gets monotonous and when you live with your partner, you need to make it wonderful by planning

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outings and together, right?

activities

No different when it comes to being in a relationship with yourself, you must plan activities for yourself every weekend.

Go trekking, play a video game or just research what best interests you. Keep the activity mode on at all times!

Keep yourself busy!

No 6 - Make Love With Gratitude When you reflect upon everything you are blessed with, nothing is as merrier than that. So, consider making love with gratitude.

Thank God or nature for the resources you get to use, for good health, mental stability and a lot many other things that you think means everything to you. Keep up with the attitude of gratitude.

No 7 - Read A Book For Knowledge And Relaxation

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The logic to self-love is unique and special. Books give knowledge and it holds the power to refresh your mind. The joy of learning is good for your love life. Keep reading! Keep learning!

No 8 - Cuddle Your Body Cuddling is good to keep up the warmth in your relationship. After a hectic week of running about at home and in office. Dedicate a day to pamper your body.

Go to a spa and get a massage done or spend time taking care of your skin. Similarly, you have more options to pamper your body. Pick up something that you think will help.

No 9 - Make Arrangements For A Date Dates are a great way of making love stories interesting. So, make your’s interesting as well. You can go on a coffee date, plan an ice cream date at night or go clubbing and sip a glass of wine.

No 10 - Connect With Your Favorite People To Experience Happiness You need good vibes to feel happy and that is attained the best by spending time with all your favorite people.

To rejoice all of the happy moments in life, you must meet up with family and friends often.

No 11 - Allow Silence To Calm The Mind A calm mind keeps diseases miles away. Getting a hold of your mind shows you a better way of conducting yourself. So, to calm the mind, you need to meditate for 10 minutes every day.

Meditation is a therapy in itself.

No 12 - Gift Your Craving Soul Many times, most of us suppress our wishes of buying ourselves things we love. So, fulfill what your soul

WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

LIVE LIVEHAPPY HAPPY

craves for and sometimes buy yourself an expensive gift.

No 13 - Treat Your Body Like A Goddess Just as you would worship a God or Goddess, it is important to worship your body the same way. It is highly essential to sweat out and get all the stress out of you. Go for a run, dance or hit the gym. Either way, it will do you good.

No 14 - Get A Hold Of Your Lifestyle Your lifestyle determines your physical and mental health. It is crucial to have a good lifestyle and that starts small. Sleep well, have your meals on time and refrain from over-indulging in toxic habits.

No 15 - Make Your Existence Valuable When you are blessed with senses, limbs and the

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ability to make a difference, why not? Devote your time to service. Help people in times of distress and need.

Volunteer for social service or bring a difference in the environment.

No 18 - Let A Pen And Book Be Your Husband/ Wife

No 16 - Let Passion Be The Child Of SelfLove

Just the way married couples share their happiness and sorrow. The same way, make a book and pen your partner so that you can jot down your feelings. Start a journal or keep a secret diary to write everything that happens with you all through the day.

Find a passion to make your living meaningful. Try and find happiness by practicing a hobby of your choice. If your sibling passes time playing the keyboard, it might not be the same for you. Look at options that make you happy. For example, it can be sketching or playing a sport.

No 17 - Dress Up To Impress The Insider The joy in dressing up for yourself is unexplainable. So, to love yourself a little more, you don’t need an occasion or an apt time. All you need is the enthusiasm to look and feel nice. Wear your favorite dress whenever you feel like.

No 19 - Find An Exit To Negative Thoughts From Your Mind Negative thoughts can easily make space in your mind. It is okay for those thoughts to come in as it is unavoidable.

However, the power to let those thoughts exit is totally in your hands. The best way to beat a negative thought is by letting a positive thought in. This is how you handle your mind to be happy with yourself.

No 20 - Don’t Compare Your

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Self Love Story With Another

Adopt To Being Independent

deceased family member, make yourself feel better by staying busy.

Comparison is like slow poison. It has a bad effect on one’s mind and morale.

So never compare your story to another. The grass always appears greener on the other side. You never know what the opposite person is going through so comparing yourself is pointless. Be happy and keep loving yourself.

Growing in love is a lot more amazing than just being in love. When it comes to selflove, the only way to grow in love is by making yourself strong and independent.

No 25 - Don’t Let Guilt Come In Between Love And You

No 21 - You Can Expect Only From Yourself Never expect from someone else when you are committed to yourself. You can expect from yourself.

Yet, don’t carry that baggage of expectations.

For example, you might be expecting not to lose your temper and when you keep losing temper, it becomes a disappointment with the ‘self’. Thus, always keep it simple and give it your best.

No 22 - Grow In Self-Love -

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Always believe in the fact that you can fight your battles all alone. The feeling of victory comes from within.

No 23 - Love The Beautiful And Ugly Side In You Self-acceptance is the most empowering emotion. When you can accept and work on your flaws, the world becomes a better place for you. Besides, appreciating the beauty in you makes you even more beautiful.

No 24 - Care For Your Pain Whenever you are in a negative mood, take the necessary steps and care for yourself more. For example, if you have pain in your head. Just take a break and relax. If you are missing a

We are all bound to make mistakes. You need to take things easy and move on after you have learned your lesson. There is no use of brooding over the past.

Holding on to guilt will make you feel sick and this way you are doing wrong to yourself.

No 26 - Snap Out From People And Things That Affect You When you see that people are affecting your mental peace, its time to part ways from them. Never do injustice to your pain. Always show concern and remove yourself from that situation if it is not in your control.

WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

ALTERNATIVE MEDICINE

How To Treat

Constipation With

Acupressure Points How often have you experienced cramps and discomfort in your stomach right before you have to go to work? It happens to all of us and each of us struggles with it.

Why do we get constipated? Blame your negligence with food habits or a problem in the way your system works. Either way, it is not easy to deal with it.

Besides taking medication, one can choose acupuncture to treat constipation. It has been there since ancient times now.

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In this method of treatment, a few pressure points on your body are used to relieve you from pain and discomfort. Either a finger or needles are used to treat constipation. The points are usually on the arm, legs, and trunk of your body.

Several scientists have studied whether acupuncture plays a role in treating constipation or not and they have concluded that electrically applying pressure and using needles, both are effective methods to treat constipation.

Why? When this stimulation happens, the body induces natural pain to fight against the existing pain.

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Causes

l Drastic hormonal changes in the body

Here is a list of reasons that cause discomfort or pain in the stomach! l Experiencing stress for long l Having an incorrect diet l Failing to drink sufficient water l Eating insufficient fiber foods - Fiber helps in easy bowel movements l Complications digestive system l Thyroid

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in

the

l Problems movements

with

colon

l Defects in the nerves and muscles surrounding the colon

Symptoms As you have an idea of what causes constipation. Read through signs that prove you have constipation l You face difficulty in having a stool movement and you need to give your stomach

enough support to get it out l The stool movement doesn’t happen regularly l The belly gets hard l The stool is hard

Acupuncture Points To Treat Constipation Learn about important acupuncture points to ease the pain in your stomach WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

ALTERNATIVE MEDICINE and get to know of their respective significance. Take a look!

Point 1 - Perineal Massage

right below your navel. It is a center of energy that monitors your mind, body, and soul. Besides, treating constipation, this pressure point is good for the following problems

This acupuncture point involves massaging your anus area in circular motions. This massage helps in stretching the rectum muscles and it is proven effective for pregnant women.

l Heals menstrual cramps

METHOD TO FOLLOW

l Cures difficulty in bowel movements

1. You will need to wash your hands and then apply some oil on your fingers.

2. Start massaging while having a warm water bath.

3. You will need to use your thumb, put it in your vagina, move it to the perineum and then come back from where you started.

4. You can do it for a minute until you start feeling better.

Point 2 - CV6

l Good for the urinary tract l Improves digestion l Treats gastric problems

l Insomnia l Anxiety

l Good for sexual activity

l Depression

l Keeps balanced

l Diarrhea

your

emotions

METHOD TO FOLLOW 1. You will need to use our middle finger and give it a gentle press.

2. Place your finger there for 30 seconds 3. Repeat this process every morning

This acupressure point is concerned with treating all digestion related problems.

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TREATS THE FOLLOWING :

l Improves immunity

Point 3 - CV12 This acupuncture point is

The point is right above your navel. You must use this pressure point a few hours after you have eaten your meal. Take a look at how it helps your body

l Heart bun l Indigestion l Vomiting

METHOD TO FOLLOW 1. Use a needle or your finger and press the pressure point.

2. Leave your finger there for about 30 seconds.

3. Apply good pressure, however, make sure to apply less pressure if it starts to pain.

Point 4 - LI11 52

This acupressure point is slightly above your elbow.

You will see it a little above your elbow.

To know if you have put pressure on the right point.

Place your thumb there on the pressure point and the rest of your fingers should go behind your elbows. In other words, this point is in between your arm and the rest of your hand.

THIS POINT TREATS THE FOLLOWING PROBLEMS l Dizziness l Headache l Malaria l Sore throat l Fever l Abdominal pain l Vomiting

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l Psychosis and madness

l Relieves tooth pain

METHOD TO FOLLOW

METHOD TO FOLLOW

1) Use your thumb and press that point for a minute.

l Use the thumb and index finger of your left hand

2) Inhale while pressing.

l Press the skin in between the thumb and index finger of your right hand

3) Keep pressing for a minute or two.

Point 5 - LI4

l Keep pressing for a minute or two

Take Away LI14 works well in treating constipation. Acupressure point is the flesh in between your thumb and index finger.

Applying pressure at this point is the right way to treat constipation.

Pregnant women must avoid using this pressure point, there are only specific pressure points meant for pregnant women. Besides, this point is useful in the following ways

l Eczema

l It safeguards the body from allergies

l Irregular periods

l Boosts immune system

If you use the above-mentioned pressure points, there are greater chances for treating constipation. Along with pressure points, it is equally essential to eat the right food and live a healthy lifestyle so that you have an easy stool movement and you can get relief from constipated stomach.

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NEWS

Scientists Found What Makes Us More Prone To

Anxiety

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Anxiety and panic attacks are more common than you actually do realize. If you have been struggling with this, having to witness that take over your life day by day, there are some possible reasons why it could be happening and the evolutionary changes could be one of the primary reasons behind this.

the researchers did included the 130Glu to 130Gly and from 136Asn to 136Thr. There have been prior studies which clarified for a fact that the presence of the 130Gly/136Thr ends up altering the overall prospect of the neurotransmitter uptake. The same has also been associated with the prospects of anxiety and depression as well.

A new study conducted by the researchers from the Tohoku University found that the consistent evolutionary changes in the brain and the body could be one of the primary reasons behind the condition of anxiety in humans.

With this specific study, the researchers found for a fact that the evolutionary changes in the body is what ends up contributing to the predisposition of the condition of anxiety and depression in individuals.

It is not a new thing that the neurotransmitters serotonin and dopamine have been found to play crucial roles when it comes to the cognitive abilities in an individual. Vesicular monoamine transporter 1 (VMAT1) is considered to be one of the main genes in the genetic material which is responsible for neuronal signaling in the body.

For getting accurate results, the researchers applied a flouroscent substrate for better visualization and stabilizing of the neurotransmitter uptake that is associated with each of the prospects of the genotype.

When the research team involved in the study recreated the VMAT 1 proteins, they were successfully able to point out the functional changes caused in the neurotransmitter uptake of the same protein throughout the overall course of the human evolution through and through.

Our human body consists of millions of cells that make us whole. Each of the individuals has their own disposition to the genetic material which was the main basis of the study. PhD candidate Daiki Sato and Professor Masakado Kawata of the Graduate School of Life Sciences at Tohoku University were the primary authors in the study.

The VMAT 1 consists of two different mutation specifications or the spots where the genomes change. The changes that 55

The derived genotype is also associated with the prospects of depression as well as anxiety, especially when it comes round to the modern human populations. This also further clarifies stating the reason why our ancestors had better resistance towards the prospects of anxiety and depression, making this known better.

The next step of the researchers that they are extensively focusing on is to find better neurological prospects involved as well as the behavioural changes that many tend to struggle with. The same has been found to affect and instigate more signs of depression and anxiety in the individuals struggling with the issues around them.

The lead author further clarified saying that this evidence from the study will establish better links between the genome and the brain functions. This is also expected to help the researchers establish better therapeutic treatment options for faster recovery.

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NEWS

Connection between

social media stress can cause

social media addiction

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We live in a world where more than half of our needs are mitigated via technology but the same technology is also braving through a number of negative impacts on our mental health, its impacts on the prospects of social media addiction being one of the most common ones. It is likely that being stressed about social media is likely to cause and induce the social media addiction in individuals.

A new study conducted by the researchers from the Lancaster University found that the social network users are getting more and more addicted to the platform when they experience stress from its usage. The research looked into the using habits of 444 individuals and the researchers found that the individuals are likely to change and switch between chatting and then scrolling through the feed of their social media profile.

This constant scroll through the social media profile is what is believed to be a heavy contributor when it comes to the reasons of stress in the individuals. These also later causes an addiction to technology, further enhancing the risks related to the same.

The stress that they struggle with, known as technostress has been witnessed in the social media users, especially that of Facebook and Instagram. The researchers found that these individuals, instead of switching off the device or the platform when they are experiencing the stress are likely going to keep scrolling through the feed.

Several of the lead authors of the study suggested saying that even when the condition is actually counter-intuitive, the

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researchers found that the individuals are likely going to use the said platforms more, thus making this a completely futile approach to diminish their stress levels.

They also believe that the reason why these social media platforms can be a addiction is because of the fact that the users are finding something that is stressing them out but at the same time, something that is actually making them find an escape from the stress caused to them.

This is what is contributing to the constant impulsive behaviour that one is likely to face. To find an escape from the same, the researchers did look into the various modes of coping with the situation, to which they used by creating a diversion with the situation to find a quick escape from the situation and the other one by switching off their devices to talk to their friends and families.

The researchers found that the individuals who traditionally have a heightened habit of using the social media platforms are likely to use the social media platform irrespective of the kind of situation that they are faced with. This is what they concluded from the study as well, finding the fact that there was no reduction in the levels of the addiction even when they were suggested to take a break from the said social media platform that has been inducing stress in them.

The lead author of the study believes that using the same platform that is causing you stress to de-stress is a novel method of doing the same. But, more research needs to be conducted to find how the same could be beneficial or if it is inflicting negative impacts instead.

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LOVE & SEX

9 Benefits Of

Cudd ling That Will Make You Crave For More

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Cuddling is one of the cutest part of being in a relationship. It fills up a man or woman’s heart with comfort and belongingness. Aren’t the two of these emotions deep?

Cuddling is a sweet factor that increases love and trust between a man and woman. How would you feel if your man or woman hugs you tight with ten continuous kisses at the same time?

Wouldn’t it blow your mind?

Negative emotions like stress and pain will disappear. The level of intimacy between the two of you will grow. In addition to this, other aspects such as foreplay and sex will be lot easier.

Here’s a small piece of advice to all the men and women in a relationship or marriage. If you are not get enough time with your partner and you want to ignite the light of romance in your relationship, get under your sheets, hold each other and start cuddling.

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LOVE & SEX Take a look at what happens to your mind and body with a touch and togetherness!

No 1 - An Elating Hormone Is Released When the two of you touch each other and begin to cuddle, you will start feeling the sparkles in your stomach.

Oh Yes! That’s the feel good benefit that comes along you way and releases an elating hormone known as oxytocin.

Oxytocin is even known as ‘love hormone’ it is known to relax your mind by releasing stress, anxiety and depression. It is helpful for you to have an orgasm quick. So don’t miss out on experiencing this happy hormone.

No 2 - Takes Your Bond To Another Level If you have had a fight with your loved one and feeling low. Quit feeling low, wait for him/her to get back home WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

and cuddle your partner.

Just as cuddling has made your bond strong with your mother or child, it will take your relationship to another level as well. When you cuddle with your darling, both of your oxytocin hormones are released.

No 3 Brushes Away Stress Our plight today is that stress is managing us and affecting our mental health. Moving those pretty hair strands behind her ears or giving him a gentle head massage, can be easing to the mind. Have you ever done it for your partner?

Just do this every day and see the difference in how he/she manages stress the next day.

How does this magic happen?

All thanks to oxytocin, that battles against cortisol and wins.

No 4 Eliminates Insomnia

Problems Sadly, all of us in stress or pain cannot easily fall asleep. So, if you have your partner beside you, just go on to his or her pillow and give him/her a tight hug. This might sound cheesy, but, that helps you get better sleep.

One reason is that you feel safe with him/her beside you and the other credit goes to oxytocin. There was a study conducted about whether or not oxytocin can solve insomnia problems or not.

The researchers conducted this experiment on the mind of a mice by inducing oxytocin and they slept well. This worked on the mice only when it wasn’t under stress. If not completely, there are possibilities that you can sleep well by cuddling with your partner.

No 5 Immunity Gets Stronger Physically you are good if you are mentally good. That being said, when you feel loved and you have your partner to make 60

you feel better, oxytocin will give you peace and happiness. Apart from this, serotonin is another happy hormone that is released along with oxytocin.

Both, oxytocin and serotonin meet up to boost your immunity along with making you feel good. Wondering if that’s true? A research conducted by Cranegie Mellon Universtiy states that hugging and clinging to each other helps fight cold and flu as it gives a person great social support.

When cuddling can do this magic, why not boost your immunity with a loving touch?

No 6 You Can Handle Pain Better Cuddling is a source of strength when you go through pain mentally or pphysically. Credit goes to oxytocin that gives your body the strength to withstand pain. In reality, all the pain signals are blocked as well.

If you or your loved one is having a bad day, just cuddle each other and see how nice 61

you start to feel. Resort to a healing touch in times of pain and see the oxytocin get better.

No 7 Cuddling Protects Your Heart All of us need love when we are stressed and by cuddling you find the right means to manage stress. Heart is the first organ that gets affected due to stress or an unhealthy lifestyle.

The oxytocin that is released after you cuddle, protects your heart. How? The University of North Calorina conducted an experiment about the benefits of cuddling on your heart. In the experiment they observed holding hands and hugging can keep your blood pressure levels in control.

If you are feeling insecure or have problems with your heart, along with medication, give yourself a power-boost of good cuddles.

No 8 - Sex Feels Great

After Cuddling Sex is an integral part of a romantic relationship. It isn’t alone foreplay or being wild that creates a magic in your sex life, you need the cuddles as an icing for your connection.

Notice the difference when you cuddle and don’t before having sex. If you have cuddled enough, the pleasure you get while having sex is immeasurable.

This isn’t a mere observation, however, this was studied in one of the 2014 Journals and the researchers found it to be true.

Conclusion: Cuddle your partner to strengthen your bond mentally, physically and emotionally. If you are going through stress or pain, give each other a soothing touch and let all the oxytocins do the talking.

If you don’t have a partner then land into your mother’s lap and tell her to pat you as cuddling is good for the mother and child bond as well.

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MEN HEALTH

Male Breast Cancer

Introduction Breast Cancer is tormenting for the mind and body. Did you ever know of male breast cancer? In reality, it is a health concern. Men are likely to suffer from it after the age of 60.

-

Causes, Symptoms And Risk Factors

According to breast cancer. org, men might experience a lump in their breast if they have cancer. One in 1000 men has breast cancer and it is diagnosed through a mammogram or sonogram.

American society says, there is not much of a difference in the cancer stages for men and women.

What Is Breast Cancer In Men? Cancer is a disease that can spread in all the cells in your body. It is most commonly seen in women, however, even men suffer from breast cancer. This cancer starts to form when there is a tumor or an indefinite/abnormal growth in your cells. This cancer can easily spread to other parts of the body.

The basic nature of the breast is to produce milk

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ducts. They get transferred to the nipples and fats. It is the same mechanism in females and males. In a female, more milk ducts are produced at puberty and for males, it is not the same case.

Causes Of Breast Cancer In Men There isn’t a definite clarity on what causes male breast cancer. However, when cells start to grow abnormally and spread more than the healthy cells do, a tumor starts to form in the nodes, lymph or rest of the body.

Categorically, there are three kinds of breast cancer in the male. They are as follows!

1. DUCTAL CARCINOMA It is the condition of cancer where there is an abnormal growth of cells in the milk ducts.

2. LOBULAR CARCINOMA When the abnormal cancer cells begin to spread to the lymph and nodes, this condition is known as lobular carcinoma.

3. INFLAMMATORY BREAST CANCER 63

When a man is suffering from this cancer, the breasts start to swell and become red.

The condition is as such that cancer starts to spread to the skin of the breast.

4. GENES Even genes are to be blamed for a few men suffering from breast cancer. In this condition, men tend to inherit it through mutated genes and the concern doesn’t stop there, it spreads and this further causes prostate cancer.

Symptoms Of Male Breast Cancer Cancer is such a damaging disease that one can easily feel the symptoms. Take a look at them! Ø Discharge from the nipples Ø Redness on the breast skin Ø Pain or discomfort in the breast Ø A lumpy feeling in the breast

Here is a list of risk factors that can cause breast cancer in men. Take a look!

1. For the most part, a man is likely to suffer from breast cancer after 60. There isn’t much of a risk at a young age.

2. If someone in the family has breast cancer, it is likely that offspring can inherit the same.

3. If the body is stressed with too much estrogen. Say for instance, for whatsoever reason if you end up taking too medication that has too much estrogen, it can directly cause breast cancer.

4. A man having Klinefelter syndrome is at risk of getting breast cancer. Men with this health concern usually have small testicles, lesser androgens and they have two XX Chromosomes which is not how it usually should be. Apart from this, they face an issue in producing enough sperms.

5. If there is a problem with the liver and if the hormones get imbalanced, it can lead to breast cancer.

Risk Of Breast Cancer In Men WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

HEALTHY RECIPIE

Chicken Ball And Spinach Soup Chicken ball and spinach soup is such a delicious dish. You must have this rich and healthy combination of spinach and chicken when it is warm. To give it a great flavor, sprinkle pepper on the soup.

This soup is healthy and can be had as a breakfast meal or as an evening snack when you are hungry.

Look at the health benefits of drinking this soup

Method

In a pan heat up the stock, when STEP 1 you see it boiling, you need to scramble the egg while the soup is boiling.

Stir this mixture well.

Wet your hands and make chicken STEP 2 balls. Add this to the soup.

Season the soup with soy sauce and salt. Check if the soup tastes good and add some more salt if needed.

STEP 3

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STEP 4 Now you need to add mushrooms and carrot. Let the two of these cook for a while and get crunchy. taste nice.

Ensure not to over-cook the vegetables STEP 5 To this mixture, add 1 tsp lemon juice and give this a good stir.

STEP 6 Add spinach, bean sprouts, vinegar, and chili sauce and stir this soup another time

Things You Need For chicken balls: l Chicken breast - 500 Grams, must be minced well l 1/2 a bunch of finely chopped spring onions l 2 small carrots - Grate it l White pepper powder - 1 tsp l Chicken Stock Cubes - 2

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l Sesame oil - 1 Tbsp l 3 tsp grated ginger l Egg - 1 l Salt as per your requirement l Anise powder - a small pinch l Garlic - 2 gloves finely chopped

Health Benefits 1) Spinach has two antioxidant nutrients known as lutein and zeaxanthin. It is good with making your vision better.

2) Nerves get strong with eating spinach.

l Soya sauce - 3 tbsp

3) It helps prevent macular degeneration.

l Potato Starch - it is optional

4) It is good for digestion.

For the soup: l Chicken stock - 5 cups l Mushrooms - finely chop half cup l 8-10 Spinach leaves - remove the stems l Bean sprouts - clean it well

5) This leafy vegetable boosts muscle strength

Try this soup in winter and benefit from the nutrients present in spinach and chicken.

l Lemon juice - squeeze three lemons l Soya sauce l Salt as per requirement 65 2 eggs Beat

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YOGA

18 BENEFITS OF YOGA - MENTAL AND PHYSICAL! WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

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If you have frozen on a decision to transform your life, you should start practising yoga. Yoga is a spiritual form of living a quality life in order to avoid several mental and physical diseases.

Health problems never knock at your door and come to you, they tend to attack when the mind is stressed, the body is taken for granted and your lifestyle goes for a toss. So, asanas will act as the control system to provide your body and mind all it needs.

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YOGA Read through every health benefit of yoga and say adieus to aches in the mind and body!

1

LOOSENS YOUR BODY

The flexibility in your body gets good with yoga. You will no more face a difficulty in picking things up and bending your body.

All your bones, muscles and tissues get loose.

2

BOOSTS MUSCLE POWER

A person needs strong muscles so that when the body gets old, it can withstand all the weakness in bones and ligaments.

This muscle strength is dependent on how flexible is ones body.

3

PROVIDES A GREAT POSTURE

Isn’t it nice to have a great body posture, it saves the body from pain and at the same time makes you feel good about your posture.

There are many people who don’t have a straight body posture and they suffer from back problems. So, yoga rectifies this problem.

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4

STRENGTHENS BONES AND CARTILAGE

When your body gets immune to yoga asanas, your bones and cartilages get stronger. How? When the body is stretched in yoga, cartilages produce liquid, this liquid is like a boosting factor for enhanced bone health.

5

SAFEGUARDS YOUR SPINE

Have you heard of people suffering from slip disc concerns? It is all related to your spine. The cause of slip disc is more or less related to a wrong body movement that ends up making the outer ring of your spine weaker. So, a few safe twists and yoga stretches helps boost the strength in your spine.

6

CIRCULATES ENOUGH BLOOD

When you stretch, bend and move, the blood in your body automatically starts to flow through well. When there is a good blood flow, your organs function well and your heart pumps fresh blood which is good in order to avoid heart diseases.

7

IMMUNE SYSTEM GETS 68

STRONGER One of the best way to boost your immunity is by exercising regularly. As yoga involves a good body movement and keeps your eating habits in check, several infections that can attack your body are kept away and your immunity gets stronger.

8

STABLILIZES BLOOD PRESSURE

The main cause for blood pressure is stress.

So, with yoga your nervous system calms down and heart rate comes in control. This is a good sign to control blood pressure.

On the other hand, when your blood sugar levels go down, it means that the bad cholesterol is working on your body.

Yoga changes the situation and changes bad cholesterol to good cholesterol in your body. Apart from this, it keeps the adrenaline and cortisol levels in control so that your blood pressure doesn’t get low.

9

REMOVES SADNESS FROM YOUR LIFE

As yoga is a blend of stretches and meditation. It caters to everything your mind and body needs. Whenever you feel low, you should do your asanas. It boosts

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the serotonin hormone which is responsible to make you happy.

10

IMPROVES QUALITY OF LIVING

By implementing yoga into your life, your quality of living starts to improve. How? You become a conscious eater by sticking to healthy vegetables and fruits instead of junk. You get focused on maintaining healthy weight, you learn to balance your emotions and get mentally stronger.

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BOOSTS FOCUS

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CALMS YOU DOWN

Over the time, as you keep practicing asanas, you learn how to live in the present and other aspects like good memory, time management and your efficiency at work gets better.

In today’s world, with difficulties and stress, it is tough to calm the mind down.

Nevertheless, yoga teaches you ways to filter all bothering thoughts and the art of letting go. When you hold the power to let go, that’s when you are at peace.

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SHIELDS YOUR NERVOUS SYSTEM WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

YOGA

Regularly practising yoga calms all the nerves and the way your nervous system functions. Besides, it sends signals to keep your blood levels in control and betters the rate of breathing.

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YOU LEARN TO BALANCE YOURSELF

As mentioned earlier, yoga improves focus and posture, these are two advantages to balance your body well. When the way you balance your body gets better, you get better resistence to pain. So, yoga teaches you a way to balance yourself mentally and physically.

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IMPROVES LUNG PERFORMANCE

Pranayama is a part of yoga and it helps in improving the way you breathe, rather it maximizes your breathing capacity and filters all the unhealthy air from targeting your health. Yoga asanas help people overcome breathing problems like Asthma.

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BOOSTS INNERSTRENGTH

As yoga has spiritual advantages, the asanas teach you ways to balance your mind. You will always notice a difference in the way you handle stress the day you practice yoga and the day you don’t. Yoga boosts confidence and you become a better human being.

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HELPS YOU MANAGE RELATIONSHIPS BETTER

As yoga teaches you how to get a hold of your emotions and practice little good deeds like gratitude, sympathy, emapthy, friendliness and kindness. Automatically, your relationships get better and everyone will wish to stay close to you.

YOU GET TO SLEEP WELL

Yoga is a mixture of pranayama and meditation. So, when you perform exercises that calm your nervous system, you are naturally going to sleep deep.

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HOME & FAMILY YOGA

11 Ways To Improve Your Child’s Mental, Physical & Emotional Health WWW.HEALTHSPECTRA.COM | FEBRUARY 2020

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The true sign of positive well-being is in how a person feels mentally, physically and emotionally.

To understand its core, relate this to your personal experience.

Say suppose, you wake up to the next day having no physical complaints and how would you feel if someone said something unpleasant that put you off.

This would make an impact on your well-being.

So, for good well-being, one needs to feel physical, mentally and emotionally good. As parents, it is your duty to care for your children’s overall well-being.

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HOME & FAMILY YOGA Listed below are a few points that can help you carry out this task effectively. These are basic things we are all aware of.

Tips For Physical Well-Being We have every possible means to get children treated in case they are suffering from a health problem. However, following preventive measures from falling sick works even better. Here are easy ways that will help your children feel physically healthy

No 1 - Take Your Child In Sunlight

Take him/her out for a walk or sit together in the sunlight for about 15 minutes. Be with your child in the sunlight and give him/her good company.

Don’t take your child out in the afternoon, the pricky heat will cause sunburn.

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l Makes a child physically active and energetic

No 3 - Provide Your Child A Boosting Diet

WHY DO THIS? l Sunlight is Vitamin D l Vitamin D is required to boost immunity, improve bone health and boost immunity

No 2 - Make Your Child Play Out In The Open Today’s children are all the time glued to their tabs. Keep this habit aside and take them out in the open. Let your children play. Let them experience nature, breathe fresh air and sweat out.

Sunlight is a necessary vitamin and at the same time, it will bring into your child a form of positive energy early in the morning.

l It freshens the mind

Children have the highest energy levels and you don’t have to make an effort to bring it out of them. Let them be themselves, don’t stop them until and unless there are chances that they might lose balance and fall.

WHY DO THIS?

Children need nutrients for their minds and bodies to develop. It is always a good idea to boost their diet with seafood or some form of meat.

You can give them chicken and three times a week. Fish has essential omega fatty acids that are needed for better growth. Chicken is loaded with proteins and it is needed for strong bones and muscles.

Give him/her one fruit every day and don’t forget all the healthy vegetables that he/

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she might dislike at the moment.

No 4 - Infants Can Be BreastFed If you have a small baby or wish to give your piece of advice to another mother, you must give the infant your milk for a few months till it is possible.

WHY DO THIS? A baby needs this milk so that his/her immune system gets strong. Breast milk comprises of antibodies, these are essential to fight infections and diseases.

No 5 - Teach Your Child To Drink Sufficient Water

sufficient water. It is good for the system internally and will help your child feel energetic.

Teach your child to drink water every half an hour and show him/her to set a target to complete it in the given time. Let your child drink 3 liters water every day.

Sleep is necessary so that your child is active and his/ her brain is up and running the next day. Sleepless nights show a negative impact on the next day.

You must be well-versed with it. How would the next day if you didn’t catch up on your sleep? So, get your child used to good habits and put him/her to sleep on time.

A child’s mental and physical health is determined on the basis of what parents teach.

Your child is new to this world and its experiences.

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No 1 - Teach Your Child To Express

No 6 - Put Your Child To Sleep

Tips For Mental And Emotional Well Being

Water is basic and you must teach your child to drink

teaching has to begin from home. Look for some of these useful tips.

So if you want your child to be a good individual and handle tough situations, the

Comfort is achieved by expressing yourself. Teach your child to be expressive so that tomorrow he/she can stand up for rights and wants. This is an important lesson most of us don’t teach our children.

For your child to express, he/she should be smart enough to gauge feelings.

For instance, if your child is feeling bad.

Let him/her recognize the reason and share it with you.

If you just yell at your child at that moment. He/she might be afraid. Your child will learn to be expressive only if you allow him/her to be that

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HOME & FAMILY YOGA way.

When you feed this into your child, over the time, he/she will learn how to express feelings to the right person, as this is an equally important skill to master.

Expressing is needed and good to feel light. However, expressing things to the right set of people is what matters the most.

No 2 - Understand Your Child’s Point Of View

goes with your child. Be an approachable parent and just quietly listen.

While you might think that you know better owing to the fact that you have better experience in life, you might hear your child, however, fail to understand that poor little one of yours.

Just as you will not like being cut off, the same

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It is not good if you don’t pay attention and observe what’s happening with your

Always remember, whenever your child is coming up with a problem, even if you are in the worst mood. Keep your world aside to understand and attend to your child.

These are little things, if you don’t do it as a parent at the right time, it can affect your child psychologically. For all you know, your child might start to feel left out.

This feeling is bad for his/ her mental and emotional health. Thus, always stay calm, listen to your child with full attention and then give your reaction.

It is easy to react at the moment. That’s one thing you will regret if you overdo.

Always have the patience to stay quiet for a minute and let your child complete.

Learning is important, it doesn’t mean you pressurize your baby. You have to express it the right way.

No 3 - Solve Problems For Your Child In the learning stage, every child has problems, it is for the parents to keep an eye on the child. It is you who needs to help your child solve it and learn from it.

child. He/she might go off track and then bringing your kid back can be tough.

For instance, if your child is continuously getting bad dreams and scared of sleeping alone. You need to understand and find out why is he/she feeling like that.

You might not be aware, probably your child is going by a bad phase in school.

Don’t ignore it, talk to your child. Make him feel better.

This is how your child’s emotional well-being is taken care of and he/she learns to handle stress in a

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better manner in the future.

No 4 - Be Your Child’s Friend

up to be emotionally stable and confident. When you take positive steps to build this friendship. Your child becomes your best friend at a certain age and the two of you experience the true joy of togetherness.

No 5 - Avoid Being Violent

A child feels secure and happy with good friends.

Why not start at home? Be friendly with your little one.

The more you are a friendly parent, the better is the bond between the two of you.

Additionally, your child grows

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a negative impact on your child’s mind. It is emotionally quite draining and can have effects that might last longer affecting his/her confidence.

If your child is disobedient and you find it tough to handle such situations, first it is important to be kind and explain your point.

If your child is not understanding you, leave it to time, children change as they grow up. By any means practice being patient and don’t be violent with your child.

Conclusion

Violence is another form of creating fear that can leave

Mental and physical health go hand in hand. As parents, you need to monitor if your child is healthy and mentally doing well. Giving enough attention will do good for your child’s well-being.

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HEALTHY LIVING

11 Simple Ways To Overcome

Food Cravings

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Keep The Introspection On! Does this happen that you feel dissatisfied no matter how well you eat and you want to munch on something spicy or sweet? This extra craving for the food we all have. Well, most of us circum to temptation and regret overeating when it hits on our health. Agree?

How many times a week can you control your food cravings? You are allowed to cheat and satisfy all your cravings once in a while.

However, it is not good to make food cravings a habit and keep eating unhealthy food, as you can put on weight and suffer from other health problems. H How well you can control is all on you, think over it and look at some of the best ways to control all your food cravings.

No 2 - Maintain Discipline In Deciding What To Eat Following a discipline in deciding what to eat is as important as managing time to stay disciplined in life.

Having said maybe having a plan in mind can keep you away from the confusion of what to eat and pick up something unhealthy.

No 1 - Hydrate Yourself

Sometimes what happens is, when you are not prepared with what to eat for the day, to save time, you may just pick up what is available without checking if it is healthy or not. This becomes a habit and can be bad for your health.

Ever made a note of how you feel after drinking water before a meal? Half your hunger dies down. So, why not apply this logic of sipping some water when you are craving to eat even after having sufficient meals.

There was an experiment on how following discipline with meals can keep control over excess craving and unhealthy eating. The results stated, the people who planned their meals were less prone to have food cravings.

It has been studied that

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there are times we are subconsciously thirsty and we think of it as our craving.

It is always good to sip on a glass of water in those times instead of eating something unhealthy.

No 3 - Don’t Let Stress Take Over You Many times, most of us take stress for granted, which means, we don’t let it out of us. This is extremely bad for health mentally and physically, as we tend to resort to a sub-conscious habit of overeating.

So, it is necessary to either talk your stress out or take up an activity that is destressing. In addition to this, too much stress will make you put on weight and for one problem, it is not fair and doesn’t make sense to get into several other health problems.

No 4 - Boost Protein And Fiber Intake Interestingly, giving your body the right amount of nutrients can help you feel full and the need for food cravings is lost. So, why not get all your help from eggs, milk, meat, and soy? These proteins are good for health and at the same time, it helps in keeping you full. This was even proved in a study.

On the other hand, when you eat enough fiber, you

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HEALTHY LIVING

are full and its ability to let all the fats melt is much better.

So, when fiber and protein are sufficient in your body, you will not want to stick to any cravings.

No 5 - Know What You Are Eating

This is where most of us go wrong, we don’t pay attention to what we eat and then fall into trouble. It is important to eat mindfully, only when you are aware of what and how much you are eating can you keep control over cravings.

If you are constantly talking while eating and you don’t pay attention at all to your food, after a while, there are chances that you may start to feel hungry quickly. This way, to fill your stomach you might end up eating unhealthy food.

There was a conducted as

research to how

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mindful eating can reduce the problems of obesity and the results proved that people are most likely to have eating disorders when they don’t pay attention to the food they eat.

No 6 - Get Your Beauty Sleep

When you don’t sleep well, the next day you wake up is not like any other day. You will either not feel hungry or may want to keep eating all day. So, hunger and cravings do have a connection with your sleep.

devil like temptations play with your mind. Therefore, to push this craving aside, it is vital to keep yourself distracted with a healthy exercise.

Studies have proved that going out and walking for a while can drastically bring down all your unecessary food cravings. There was a study on how people who are obese could keep a check on all their snacky and sweet cravings by walking.

No 8 - Opt To Eat Nutritious Food

No sleep impacts your regular appetite. It has been studied that the majority of men and women are obese because of not sleeping well at night when compared to the people who sleep well.

No 7 - Walk!

Walk! Walk!

Allowing food cravings affect you is as good as letting

Logically think of this, when will you crave for something the most? It is when you don’t get enough. Therefore, it is the same case when it comes to your food. Always 80

eat a healthy meal before food cravings can come your way and take over.

Apart from this, even if you are eating a meal in between, ensure to pick healthy food that has sufficient nutrients and healthy fats. You can eat nuts, fruits, boiled soy, and many other foods. As mentioned earlier, you can even pick fiber or protein foods.

No 9 - Press Two Fingers On The Center Of Your Forehead

It was surprising when I got to know that placing a finger on the forehead can effectively bring down all your food cravings and if you doubt it, then you should be aware that it is true.

One of the research conducted by the Obesity Society Annual Meeting proved that continuously placing your finger on the 81

forehead for a minute can cut down on your cravings.

While they were experimenting with this, they also tried if placing a finger on the ears and on the wall can help or not. Finally, they found out that tapping a finger on the forehead is what worked. This could be something to do with accupressure.

your appetite in control and immediately cuts down on all your cravings.

No 11 - Close Your Fist To Boost Your Will Power

No 10 - Chew As Much As You Can

If you have this bad habit of munching sweets right after you have your meal, it’s time to take a back step. This is stressful on your body.

Instead, chew a gum to control all unecessary food cravings. It will work a way.

There was a research done on whether chewing gums are really effective with burying food cravings or not.

The results of this research proved that chewing a piece of gum for 45 minutes suppresses hunger, keeps

To overcome food cravings, you need to take a stand for your own good and push yourself to stay to your decision. It is not an easy task to overcome any craving. All you have to do is, find a way to push yourself and that way is by closing your fist.

It has been studied and proved with five studies that one’s will power gets even better when the muscles are kept firm and closing the fist is surely a way to hold on to your muscles. Strong will power is indeed a pleasant trait to possess. This helps you get stronger to bear other difficulties in your body.

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DISEASE

Cirrhosis

Causes, Symptoms, And Treatment

The liver is an essential organ that takes care of activities like storing nutrients, breaking down toxins and takes care of metabolism. If you don’t take care of it, you are at risk of suffering from your health.

That being said, take a look at one of the possible liver problems that can deteriorate the cells in your liver. Read about what is cirrhosis, causes, symptoms and ways to treat this disease!

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WHAT IS CIRRHOSIS? Cirrhosis is a disease that causes slow damage to the liver. Scars begin to form on the liver and whenever there is pressure or stress on the liver, these scars begin to multiply and they repace healthy cells in your liver.

l Nails get white

Cirrhosis is a threat to life as statistics states that it is the 12th cause of death among diseases.

l Palms get red

SYMPTOMS OF CIRRHOSIS

These scars can be a hindrance to the way your liver functions as blood won’t be able to easily pass through your liver easily.

This infection prolongs and spreads if you don’t get hints of at an early stage.

Cirrhosis clearly shows its signs and symptoms when the situation is out of control and the liver is not functioning well anymore.

That being said, listed below are major signs and symptoms of Cirrhosis. Give it a read!

ESSENTIAL TASK OF THE LIVER

1 - GENERAL SYMPTOMS

Usually, your liver goes through this condition of cirrhosis due external toxic factors. For example excessive alcohol consumption.

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minerals.

l Nausea l Itching issues l Jaundice l Severe weight loss

l Urine is brown l Major cramps in the muscle l Spleen gets large l Bones get weak l You vomit blood l You have fever often

2 - SYMPTOMS IN MEN Men suffering with Cirrhosis may experience the following : l Breasts start to grow l Testicles shrink

3 - SYMPTOMS IN WOMEN Women suffering from Cirrhosis may experience the following :

Our liver is on the right under the ribcage. Take a look at what the liver does for your body

l Appetite Loss

1. Drives out toxins and bacteria from your body.

l There is a major swelling your legs and belly

Lack of sex drive

2.

Safeguards essential nutrients in your body.

Example - Vitamins and

l Skin’s blood vessels begin to change

CAUSES OF CIRRHOSIS

l The skin starts to change formation of bruises

Ability to remember things diminishes Period cycle stops

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DISEASE There are different stages that defines the severity of Cirrhosis. At times, even though there is a damage, the liver functions well.

However, cirrhosis is a major condition that the liver goes through. Take a look at the causes of Cirrhosis!

steatohepatitis that accumulates fats and this causes bad inflammation in the Liver.

NO 1 - EXCESS ALCOHOL INTAKE

There is another condition in Hepatitis known as autoimmune Hepatitis. In this condition, the immune system targets all the other organs and then the person suffers from Cirrhosis.

As the basic function of your liver is to break down toxic materials, the liver works on breaking down alcohol.

This way your liver cells get damaged due to the pressure.

People having high blood pressure, diabetes and fats in their blood are the people suffering with Hepatitis.

NO 3 - PROBLEM WITH GENES

People who drink too much are at a risk of suffering with Cirrhosis. It takes about a decade for the cirrhosis to hamper the body of a person who drinks often.

There are chances for one’s liver to get affected because this problem is genetic. In addition to this, when copper and iron gets collected in your liver, it causes Cirrhosis.

As it takes a while, it goes through stages. First fats are accumulated in the liver and then when the liver starts to swell up, it causes cirrhosis.

NO 4 - PROBLEMS IN THE BILE DUCTS

NO 2 - HEPATITIS The biggest cause for Cirrhosis is Hepatitis B and D. In this condition, the blood causes a problem in the liver.

In some cases, alcohol is not the cause for Hepatitis.

It is the non-alcoholic

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Cirrhosis, this is even known as Budd-Chiari syndrome.

The liver enlarges and abnormal blood vessels are formed.

NO 6 - OTHER CAUSES l Problem in the lungs and digestive system - Cystic Fibrosis. l When the bile ducts get hard and there are scars. l Toxic Chemicals l Overtaking a few antidepressants

DIAGNOSIS OF CIRRHOSIS The medical history is read through and physical examinations are conducted to find out the severity of this disease.

Bile ducts is secreted by the liver, it is a part of the small intestine and its function is burn down fats. A blockage or cancer in the bile ducts can cause Cirrhosis.

No 1 - The doctor can see the following while checking medical history

NO 5 - BLOOD CLOTS IN THE HEPATIC VEIN

l Autoimmune diseases

Clots in the blood vessels that is carried from the liver is one of the reasons for

l The amount of alcohol accumulated over the years

l History of the family l Whether the patient is at risk of having Hepatitis C

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No 2 - The doctor sees the following during the physical examination l Color of the palms - normal or red color

l There is a test done to check if there is cancer in the liver or not

l Color of the skin - normal or pale

l An ultrasound in the liver is done

l Color of the eyes - If it is yellow or white

l An endoscopy is done

l If the hand is shaking

l The abdomen is scanned by an MRI test

l If the liver or spleen has got bigger

l The abdomen is checked through a CT scan

l If the patient is a man, then the size of his testicles - If they are small, then it could be Cirrhosis

l A part of the liver is taken out and a biopsy is done

l Whether there are excess breast tissues l Whether the patient is alert or not - if alertness has decreased then there could be a problem No 3 - The degree of damage is further seen in a few tests, here they are! l A blood count test is done to see if the patient is anemic l A test is done to check how long it is taking for a blood clot to form l The amount of protein in the blood is tested

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l A test is done to check how well the liver is functioning

WAYS TO TREAT CIRRHOSIS Cirrhosis cannot be cured completely. It is necessary to follow the below-mentioned tips to reduce the severity of this problem. l It is essential to practice safe sex as it helps in reducing the risk of Hepatitis B and C l Infants and adults should get vaccinated to stay away from Hepatitis B and C l Alcohol, junk food, and raw seafood should be avoided l It is a must to focus on having a healthy diet and

exercising regularly l To keep away from toxic chemicals such as pesticides, always wear a face or hand mask l Keep obesity, diabetes and high blood pressure in control l If you have issues with your liver, get it checked regularly l Be aware of the amount of salt you eat. Eating too much salt will cause a swelling in your legs, feet, and tummy l Make it a habit to stay hygienic in order to avoid further complications of being infected l Stay updated with the vaccination and medications to take regularly l A great way to be eating healthy is to eat 3-4 small and healthy meals during the day. Avoid eating just 1 or 2 heavy meals l Usually, diuretics have the potential to keep a check of the fluid in your body l You will be given tablets that can keep control of the blood pressure in your veins l The doctor might give you creams in order to deal with itching

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DID YOU KNOW

DID YOU KNOW?

1 3

THE NERVES IN OUR BODY NEVER GROW

THE FEET CONTAIN THE MOST OF THE SWEAT GLANDS PER SQUARE INCH NOSES AND EARS KEEP GROWING EVEN WHEN THE REST OF THE BODY STOPS

SNEEZES CAN OFTEN BE 100 MILES PER HOUR

5

2 4

EYE MUSCLES MOVE MORE THAN 100,000 TIMES A DAY

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HEALTH TIPS

Health Tips PROBIOTICS ARE THE GOOD BACTERIA YOUR GUT NEEDS

IT IS BEST TO AVOID DRINKING YOUR CALORIES

AVOID DRINKING WATER AFTER MEALS

BRUSHING YOUR TEETH AFTER BREAKFAST IS BETTER

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SWITCHING TEA FOR COFFEE CAN IMPACT YOUR HEALTH

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