HealthSpectra Magazine March 2019

Health Spectra THE MOST ACCLAIMED HEALTH & LIFESTYLE MAGAZINE

MARCH2019

FITNESS | HEALTH | MEDICAL | FOOD | LIFESTYLE | BEAUTY

FOODS TO AVOID IF YOU HAVE DIABETES!

Why Talking About

Mental Health Is Important?

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ZUMBA WHY IS ZUMBA

A HAPPENING EXERCISE GET TO KNOW! HASSLES WITH WHITE DISCHARGE? KNOW ITS WHATS AND HOWS! WWW.HEALTHSPECTRA.COM | MARCH 2019

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HERGAMUT All about her..

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

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HERGAMUT

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Editor Note We are glad and very excited to bring you the third edition of the HealthSpectra magazine. The response so far with the prior editions has been amazing and we can’t wait to bring more of such wellcrafted content for you to gain knowledge from.

In this edition, we have emphasized the importance of talking about mental health and several coping mechanisms for depressive episodes. For health, know what drinking warm water does to your body and also walk yourselves through the benefits of Zumba. Delve into the importance of Ragi and how to look for positives even in a negative situation.

These are just a basic overview of what we have in store for you this time around.

It is diverse and informative – just what our vision is. Hope you enjoy reading it as much as we did while writing and designing it.

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

CONTRIBUTING WRITERS Somapika, Soumya, Lopa, Ramya, Neha

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

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

-KIRAN E, EDITOR IN CHIEF

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

Contact me at kiran@wishesh.net

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

Plot No:31A, Nagarjuna Hills Panjagutta, Hyderabad, T.S. India - 500 082 Ph: 040 - 23352804 3

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Contents 06

06 HEALTH The Good Drinking Warm Water Does To Your Body - Take A Look!

10 BEAUTY Knacks To Make Your Lips Pink And Soft!

14 WOMEN HEALTH Hassles with white Discharge? Know its whats and Hows!

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18 COVER STORY

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Why Talking About Mental Health Is Important?

22 DIABETES Avoid these foods if you have Diabetes!

26 FITNESS

Why is Zumba A Happening Exercise Get To Know!

30 NUTRITION & DIET Wow’s About Ragi (Millets)

34 LIVE HAPPY

How to be Positive in the Negative

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40 AYURVEDA

Dosha and Dhatus From The Ayurvedic Point Of View

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HEALTH SPCTRA

VO L 1 | I S S UE 3

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MARCH 2019

46 NEWS

Listening to unexpected hitting of notes in music triggers a pleasant feeling

50 LOVE & SEX

Happiness of being in a relationship

56 MEN HEALTH

Erectile Dysfunction

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60 HEALTHY RECIPIE

Multi - Grain Dosa and Chutney

64 YOGA

Suryanamaskar

72 HOME & FAMILY

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All You Should Know About Bringing Up Your Child - Do It Right!

76 DISEASE

Autism - A Disability!

80 HEALTHY LIVING

Get yourself out of a Depressive episode with these ways

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HEALTH

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The Good Drinking Warm Water Does To Your Body Take A Look!

You must be aware that a part of the crowd drinks warm water as they wake up and a part of the crowd drinks warm water before sleeping and few people drink only warm water throughout the day. Why would anyone even do that?

Get to know the good drinking warm water does to your body Drinking warm water has a cycle of benefits and good that it does to your body. Heat has its power and warm water is even healthier than the water that is at room temperature.

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HEALTH

AIDS WEIGHT LOSS

are stored in your intestine all When you drink warm water, you break down easily unlike drinktend to lose weight by your belly ing cold water. When these fats break down easily, it stimulates fat drastically going down. In general, water is that agent that better digestion. helps in spreading the nutrients HEALS CONSTIPATION of the food all across the body Because of the change in the and that too consuming warm body’s mechanism at some point water will help in digesting all we all experience bowel movethat food faster. ments or no bowel movements.

IMPROVES YOUR MET- The reason a person gets constipated is because of lack of water ABOLIC RATE Drinking which becomes difficult for a warm water everyday in the person to pass motion. Warm morning rises the temperature water is a stimulator as it helps in your body this in turn makes in healing constipation by breakyour metabolism better. When ing down foods and allowing the you give your body enough wafood to smoothly pass through ter, it flushes out what is unnecthe intestines. essary and when that happens automatically your metabolism TAKES AWAY PAINS is in place ad when your metabIf you have any pain in your olism is in place your immune body, when you are habituated system develops. to drinking warm water it all gets healed and cured. The logic ALL THE TOXINS ARE here is, anything warm or hot SHOOED AWAY works in such a way that it heals Your metabolism and toxins go all the tired muscles, stiff joint hand in hand, when your metaand relaxes all your muscles and bolic rate increases and it is up bones. Likewise, when you give to the mark automatically the your internal system warm water toxins in your body are flushed it vanishes all your pain. Any out, with this it is easier for your kind of pain be it head related or to burn on calories. Not just that, stomach related it works well on your intestines get tightened your body. which leads to all the unwanted waste flushing out of your body. HEALS PHLEGM

BOOSTED DIGESTION

Since we know that water helps break down food and passes on the nutrients to the other parts of the body. Added on is drinking warm water, when you drink warm water the oils and fats that WWW.HEALTHSPECTRA.COM | MARCH 2019

If you give your body warm water it will be your shield and fight against all the cold, cough and heal all your sinus related issues.

You will be free of all the phlegm and feel light in your body.

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Benefits of having warm water at a particular time DRINK WARM WATER IN THE MORNING BEFORE YOU BRUSH YOUR TEETH Benefit : When you drink warm water before brushing your teeth, your saliva goes down with the water and this washes away all the acidic content in your body. The reason all the acidic content in your body gets washed away is because all the bacteria in your body is dieing

DRINK WARM WATER AFTER EVERY MEAL Benefit : If you have had a lavish meal and you are conscious on letting those calories work on your body, then just sip a glass of warm water. You can drink warm water after every meal as well because it will kill the bacteria then and there

DRINK WARM WATER IN THE NIGHT BEFORE GOING TO BED Benefit : When you drink warm water in the night before going to bed you are keeping your body cool and it has enough water. If your body has enough water in it, it will save you from getting de hydrated To make warm water more effective you can mix with it some honey, lime or ajowan caraway, try these puissant ways.

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BEAUTY

Knacks To Make Your

Lips Pink And Soft!

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Pink and Soft Lips Hits Every Girls Wish List. To have pink and soft lips is a blessing because you do not have to go the extra mile to make your lips look attractive as they are naturally attractive.

The reason some people have dark lips is because of lip pigmentation and this happens either because of excessive melanin or the person is habitual to smoke often. Pigmented lips look odd on a beautiful face and to reverse the situation and work around making the pigmented lips pink, here are some knacks you can take a look at.

Knack No 1 WATER DOES ALL THE MAGIC Before working on the color of your lips it is essential to ensure that there is enough moisture in your lips. When you drink sufficient water and eat all those foods having considerable water content, your lips are all time hydrated.

Once your lips are hydrated it gets easy to work on making it pink.

Knack No 2 LIP BALMS ARE EFFECTIVE Yes, lip balms have the charm to Before working on the color of your lips it is

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essential to ensure that there is enough moisture in your lips. When you drink sufficient water and eat all those foods having considerable water content, your lips are all time hydrated. Once your lips are hydrated it gets easy to work on making it pink.

Knack No 3 LIP BALMS ARE EFFECTIVE Yes, lip balms have the charm to bring a shine and a pink tinge on your lips because they are made up of collective substances that are responsible to nourish the skin, beeswax and glycerine are few of those ingredients that are used in making a lip balm, these

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BEAUTY

ingredients are known for moisturizing hydrating and softening your lips. Some of the best brands of lip balms of the body shop, Maybelline, lotus herbal and Nivea.

Knack No 4 GO FOR EFFECTIVE HOME REMEDIES Home remedies are any day good to go for as they have natural properties that would have no side effects on your body or skin. Here are some natural home remedies that will help in making your lips pink.

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Home Remedies LEMON THERAPY

When you exfoliate your lips, you are ensuring proper blood flow and killing the dead skin cells on your lips.

This is how you can exfoliate your lips.

Method : 1. Take a toothbrush, add some toothpaste and honey on the brush

Method : You can apply lemon with the following things to make your lips pink overnight.

Squeeze half a lemon and add 2 spoons of honey, apply it all around your lips and leave it overnight.

Squeeze half a lemon and add 1 spoon of almond oil, apply it all around your lips and leave it overnight

TOOTH PASTE THERAPY 13

2. Rub this toothbrush on your lips in a circular motion for five minutes and then wash it off.

BEETROOT BALM

Beetroot helps in lightening the color of your lips by making it pink because of pigments such as betanin and vulgaxanthin present in beetroot. These pigments protect your lips in ways such as protecting it from sunlight and lightening the color of your lips.

Method : 1. Take about 1 tsp of vaseline and boil it in water until it melts.

2. Scrap 1/2 beetroot and mix it in the boiled vaseline.

3. Extract oil from 1 Vitamin - E capsule and add it to this mixture.

4. Mix all of these well and deep freeze it for half an hour in the fridge.

5. The lip balm is ready, apply it on your lips overnight and wash it off the next morning.

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WOMEN HEALTH

Hassles with white Discharge?

Know its whats and Hows!

White discharge is common in girls who are entering teens and usual with women.

Although white discharge is a part of the natural cycle it is frustrating to get a white discharge because it makes a woman feel sticky and unhygienic.

White discharge may or may not be healthy and there are ways to gauge good or bad white discharge through how thick it is, its color and the odor.

Signs of a normal white discharge If your white discharge has no color, odor and is normal in a way that it just makes you wet. Then it is bound to happen and it is normal.

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Signs of an abnormal white discharge Anything that is not a transparent color and has a color such as white, yellow or green, it is thick in nature and is too sticky and too fluid giving out an offal smell, for sure it is not a normal white discharge but the reasons could vary, it need not be a serious reason too. It may be a yeast or bacterial infection.

If you feel the following things then it is beyond just a yeast, bacterial or fungal infection.

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WOMEN HEALTH

1 - When you get fever without and you are having too much white discharge 2 - When your abdomen starts to give you pain because of the discharge 3 - When you lose weight for no good or valid reason 4- When you urinate often 5- When you feel fatigue In these situations it is better to get it checked by a doctor otherwise there could be dangerous consequences to it.

Good and bad white discharge Good white discharge If the discharge is normal a woman gets a white discharge in the following situations 1. Before periods 2. During early pregnancy, the white discharge is called leukorrhea and it comes due to the estrogen being released 3. It is also a sign of weakness

Bad white discharge If the discharge is abnormal a woman gets a white discharge in the following situation 1. White discharge can happen when you have sexually transmitted diseases.

2. Bacterial Vaginosis can happen if the woman allows oral sex or is physically involved with multiple partners.

3. Trichomoniasis is an infection in the white discharge caused because of using someone else’s clothes.

4. When vaginal bacteria gets into a woman’s reproductive organs it is called Pelvic inflammatory disease.

5. The infection spread through sexual contact also causes unhealthy discharge known as Human Papillomavirus/ Cervical Cancer

Quick tips to treat the harmful white discharge There are some ways to come in terms with the unhealthy vagina and fight it with the below-mentioned tips

4. Using birth control pills 5. Due to being disturbed emotionally

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tip

1

Take care of the hygiene of your vagina. Wash it with warm water

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and if required use a mild soap. If you are not sure, do not risk it. tip

Be aware of the clothes you are

2 wearing, do not wear clothes

that are too tight at your vagina and can cause discomfort.

Keep your vagina safe by washing it and wiping it neatly, gently and well. Avoid using soaps or scents that can possibly become the reason for infection. tip

3

tip

You can wash your vagina with

4 apple cider vinegar and one cup

of water every day. tip

5 By eating two bananas every day,

there is a possibility for the white discharge to stop happening.

Rice water is another way to clean your vagina. Boil rice in the water and use that water to clean your vagina and you will be fine. tip

tip

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7 Also be aware that do not use

too much of pantiliners as that can also become the reason for bacterial infections.

If you boil ginger in water and drink it, it will solve all your problems of white discharge. tip

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If you eat the following foods 17

your harmful white discharge can get better Fenugreek seeds Fenugreek seeds should be diluted in warm water and then had.

Pomegranate It is a healthy fruit that caters to putting a stop to white discharge

Aloe vera and Indian Gooseberry This is one of the best food to have when a woman has leucorrhoea. Aloe vera helps in giving energy to the tissues in the uterus and immediately stops the white discharge

Coriander Seeds Coriander seeds when they are boiled in warm water and had it immediately puts a stop to white discharge

Other ways to treat white discharge The other ways to treat is to visit your doctor and take antibiotics. Do not take antibiotics without doctors advise because it could show its reverse effects on your body.

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COVER STORY

WHY TALKING ABOUT MENTAL HEALTH IS IMPORTANT?

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How often do we find ourselves seeking out doctor’s opinions when we are sick physically? Quite a lot, right? Ever wondered why there is a lack of such awareness when it comes to talking it out about one’s mental health? Awareness about mental health does need a boost altogether, both in families as well as the society. Many people fail to understand for a fact that one of the best ways to combat the overwhelming surge of issues concerning one’s mental health can only be done when one is educated enough about the subject.

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COVER STORY Terms like depression and anxiety are often thrown around as laymen terms when the meaning behind them has a lot of depth into it. It is actually the lack of knowledge of the prospective data around it that makes us feel like even a single bad day makes you a depressed person.

What many people fail to understand that there is a difference between being sad and being depressed. Often times, we often fail to recognize that fine line between the two and end up confusing them altogether.

So, the question comes down to one, why is it important to talk about mental health?

Before anything, the most important thing that one needs to consider is the fact that much like your physical health; even your mental health does play a crucial role in every prospect of your life.

Talking about it more will not just help generate better awareness but will also ignite self-awareness WWW.HEALTHSPECTRA.COM | MARCH 2019

for a number of people who have been struggling with some issue that they probably didn’t even know what to label with.

It is important for the people around the world to know and understand for a fact that mental health struggles are not just subjected to two spectrums of depression and anxiety,

there is a lot more to it than we actually know of.

We often look up to celebrities and popular people and when you hear them talk about the constant struggles they deal with and face on a daily basis, it is not surprising that it makes you feel better about your condition that you struggle with on a daily basis. Studies 20

especially when they themselves are struggling out on a daily basis.

Humans have technically always been programmed to project strength which is what accepting that we are struggling is something that not every person is capable of doing. That is exactly where the prospects of relatability come in.

WHY IS REACHING OUT IMPORTANT?

and statistics suggest that women are at twice the risk of experiencing episodes of depression and anxiety in comparison to men.

This itself should be enough to trigger a sense of understanding, isn’t it?

WHY IS IT HARD TO OPEN UP? 21

Being frank about one’s emotions is not a cakewalk. It is hard for people to open up about struggles that they know have been misunderstood and misinterpreted for quite a long time. It goes without saying that even when humans are social animals, not every prospect of their approach caters to that attribute,

Much like how the general and public embracing of mental health is important, having social support during the hard times is just as important as well.

It is important to unwire the fact that it is okay to always be alright. It’s not.

Alternatively, it is actually okay to sometimes give up on the thoughts of being stable a 100% of the time.

Reaching out yourself or getting help from someone close to you is actually very important when you look at it like that. Not only does it help you pull yourself out of the trance, it also helps contribute to providing you with a better life and better mental health.

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DIABETES

Avoid these foods if you have Diabetes!

Diabetic life does come with its fair share of limitations. As much as people might say that you can eat everything and anything, the amount does have restrictions. Wondering what foods to avoid with diabetes? It is believed that every kind and form of food can be consumed in diabetes, if it is consumed in moderation. It is important to not go overboard with any kind of food.

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DIABETES SWEETENED BEVERAGES

Fizzy drinks and sweetened beverages might taste amazing and appetizing on the palate but their impacts on the body is not at all good for people with diabetes.

Not just that, a study (R) governing participants to consume 25% high fructose beverages for 10 consecutive weeks were found to have altered metabolism rate, weight

If required, consume it with warm water or even in your tea or other forms of food items you are consuming and that

should get you in track for the weight loss.

FRUIT JUICES

gain and deposition of abdominal fat along with insulin resistance as well in them.

As weird as it might sound, fruit juice is one of those foods that are bas for diabetics. It is true that fruits for diabetes do actually play a very crucial role but the fruit juices don’t necessarily have the same impacts on their body. The presence of concentrated

GRAPES Cinnamon is loaded with beneficial blood glucose lowering properties which play a crucial role in preventing issues related to insulin resistance that often contributes to weight loss in an effective way.

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the blood sugar levels which is not something you want to experience at all, especially when you are a diabetes patient.

REFINED GRAINS

If you are to consider the foods to avoid in diabetes, grains do make the top 5 in the list. While whole grains still do have a good enough impact on the sugar levels of a diabetic, the same can’t necessarily be said about the refined grains.

Refined grains, especially white flour or enriched flour, is loaded with high levels of starch and has the potency of spiking the glucose levels in the blood very quickly.

TRANS FAT

sugars in the fruit juices is what ends up spiking

If you are a diabetic, apart from the blood sugar levels, chances are that there could be additional factors that

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impact the overall health of an individual. Diabetics do have heightened risks of developing other accessory conditions which is why it is important to keep them in check. While the consumption of Trans fats might not necessarily worsen the glucose levels in the blood right off the bat, it impacts other factors tremendously.

with this is the fact that the fruit sugars in them are predominantly concentrated which does make it easier for it to spike the blood sugar levels up. If you have been considering eating dry fruits, consume the ones of the fruits which has a lower glycemic index. Consuming raisings won’t do your blood sugar levels any justice whatsoever.

FLAVOURED YOGURT

HIGH PROTEIN DIET

DRIED FRUIT

Yet another one of the common foods to avoid with diabetes is the dried fruit. Unlike the fruit juices, dry fruit do have their fibers and nutrition completely intact. The only problem

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preventing you from craving unnecessary snack cravings, when the amount of protein in the body is high, chances are that it will undergo metabolism and cause spikes in glucose levels.

Protein is a very important part of every diabetic’s daily diet. This goes without saying. The problem arises when the amount of protein is exceedingly high in your diet, especially when it is sourced from unhealthy sources like that of red meat and processed meats and such. While the protein does help in keeping you full throughout and

Yogurts are actually a good option to ponder upon, if you are suffering from diabetes. That being said, if you are opting for the fruit flavoured yogurt, chances are that you are doing your body worse than good. It is very important to ensure that you steer clear of these kinds of fruit flavoured yogurt, mainly because of the fact that they are predominantly made from low fat milk and high amounts of sugar and carbs.

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FITNESS

Why is

Zumba A Happening Exercise

Get To Know!

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Thinking of the word Zumba all that pops into the mind is hardcore energy! Loud music!

An environment filled with fun!

For a few of us exercising gets draggy and boring and for some reason, we do not want to detach ourselves from lazing around and stepping out of the lazy cocoon we have made. Thought of why does that happen?

Despite trying exercises, following diets and doing what not to be on spot to maintain ourselves still there is something lagging that is sort of not interesting to push us to be motivated and happy about going to work out. For a few of us, we are happy about our workouts and pretty much consistent.

To interested the disinterested us there is a form of fitness we can take up and burst all our lazy cocoons! Here it is! Zu Zu Zu Zumbaaaa! A form of fitness that will awaken the lazy to be active and flip the feeling of motivation to de-motivation. Let us get to know all about it.

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FITNESS

STORY OF ZUMBA Zumba came into existence all because of Alberto Perez in the ’90s. He was originally a choreographer and one day while he was teaching aerobics he missed on being able to recollect his music. In this context, you find what’s meant for you in the most unexpected times and that’s how he discovered Zumba too just because he forgot his music and searched for some tapes of salsa and merengue.

Today all across the world there is a hype and craze for Zumba. Zumba is a blend of salsa, cumbia, bachata and other Latin forms of dance and music.

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You should know! If you think you need the right skill of being a good dancer in order to do Zumba then you have to throw away that thought out of the window of your mind and just know that all you need is the willingness to put out your energy to gain energy and move the way you want.

HOW IS ZUMBA HAPPENING? Zumba is a pure fitness activity and is similar to aerobics in terms of energy and movement. However, it is unlike aerobics too when it comes to the dance moves, in Zumba, there are no rules in the dance moves. Here is

why Zumba is an awesome fitness activity.

SHATTERS YOUR STRESS In a Zumba class, you are sure of enjoying the fitness activity and if you are crazy about music you would just not feel like stepping out of the class. This is because you will feel like you are partying after a busy day. The music they play will tickle pink you and the Zumba moves are simple yet effective.

TOXINS RUN AWAY FROM YOU Wow! Imagine a fun way to release and detox our

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body through an exercise, it is as interesting as it sounds.

When you are engrossed in the music and moves your body allows lymph fluids to flow through and the nature of this fluid is to release your body of the toxins and harmful materials through the pores of your skin. You must try Zumba to let go of those toxins!

STAMINA HUGS YOU FOR GOOD Zumba has simple steps yet it is vigorous in its natural form.

You won’t know that with few simple moves you can sweat out so much and every part of your body has its effects because of Zumba. The good news is that it is a powerful cardio workout and helps in boosting your cardiovascular endurance and that builds stamina in your body.

into form. There is excitement in the activity as well as you tend to lose weight. As per surveys that were done in different countries, people have burnt a good amount of calories in a few hours and all thanks to the fun cum energizing activity.

You have no restrictions on your age limit when you choose Zumba. People of any age group can be a part of Zumba as its designed in such a way that it gives the right flexibility to try it at any age and age is just a number when it comes to Zumba.

YOU ARE AS FIT AS EUPHORIA A FIDDLE BECOMES YOUR COOL Post doing the Zumba workout it naturally happens that you become all set to be fit and healthy and when you are healthy you are automatically toned up. The best part is that you do not consciously have to focus on every part of your body to get toned. Zumba is designed in such a way that overall you just rock with few moves that are being taught that works its wonders on every part of your body.

WHEN YOU DO CALORIES NO ZUMBA - AGE IS MORE FIT IN YOUR JUST A NUMBER! BODY

You can just sway with joy and energy when you learn Zumba because the purpose you are coming for is justified. Some of you would go for Zumba just to be fit while some might go to lose weight. Either way, you get what you want be it weight loss or getting toned and added to that lovely music just takes you high and euphoria becomes your cool because there is no chance that you feel anything less than being extremely happy.

It is evident that with so much of movement in the body there is going to be some good to it and it does not stop with some good, it is good for real. When you choose Zumba as a fitness activity your dopamine and leptin both are happy to come 29

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NUTRITION & DIET

Wow’s About

Ragi (Millets)

South Indian’s Favorite Dish ! High In Its Nutritional Value! Yum To Swallow! A SuperMan In Fiber Food! It Came Up First In East Africa! Best Summer Dish!

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What is Ragi ?

Ragi is a brown colored powder like grain that is known for it’s effective health benefits such as it is richest in fiber, it is rich in calcium, it has got a good hold of carb, amino acids and Vitamin D Content in it. It has got a rich content of protein, iron ad minerals in it. Ragi is also eaten in the powdered form.

Savoring Ragi Dishes There are three dishes made of Ragi in Karnataka and they are Keelsa, Ragi Mudde and Ragi Roti. Keelsa is a sweet that is made with Ragi and Milk, Ragi Mudde is a ball of Ragi that people eat with Samber and it is an excellent dish for infants, they grow well and healthy. Apart from this, one can make ragi idli, dosa, vermicili too.

Ragi can be eaten by any age group of people it is super-good and superhealthy.

All The Good Ragi Does To Your Body

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Helps Cut Down On Your Weight The reason why Ragi helps one lose weight is because there is a high content of fiber and protein in Ragi and this characteristic of Ragi makes one feel self-sufficient with their meal and the word hunger flies out of one’s dictionary. It is more or less like a whole meal. With being full you would not have a thought of muching on junk and your appetite is right in place.

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Boosts Your Immune System Ragi is energy giving and it helps your energy level stay intact because of its enriching properties of being high in Vitamin-E , niacin and riboflavin which is good to be there in the body. Riboflavin has it’s marvellous effectiveness of taking care of the over all health of your body and it paves way for oxygen to be used by the body.

It produces energy in the body by breaking down carbohydrates, fats and proteins. Niacin helps in reducing the risk of cardiovascular diseases and takes care of the right amount of cholestrol level in your body.

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NUTRITION & DIET

3

4

5

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Ragi is a cooling Agent Ragi is the best to be had in summer season as it helps in cooling down your body. If you eat Ragi you wont have any heat in your body, you will not get heat-related illness or get dehydrated. Ragi will keep you hydrated, fresh and energetic.

Ragi is a friend of Haemoglobin When you give Ragi to your body, that’s when Ragi’s friend that is hemoglobin increases in your body and hemoglobin is that aspect that is needed to provide proper oxygen supply in the blood. If the body has the right amount of haemoglobin it makes up for all the red blood cells in your body.

Ragi makes your bones strong Ragi can make one’s bones strong because it is rich in calcium, calcium is required in the body for good bone health and strength. Ragi can be a substitute to calcium tablets. One can eat Ragi if there is calcium lacking in their body, it is a great idea for the one’s who do not like eating those calcium tablets.

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Helps in getting better sleep It is scientifically proved that foods rich in carbohydrates leads to making a person fall asleep. The way calcium helps the body fall asleep is through the brain. There is an amino acid named tryptopan in the body that helps it manufacture melatonin, through melatonin a person falls asleep.

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Cures all indigestion issues Ragi cures all your indigestion, the reason it helps in curing indigestion is because of the fiber content present in Ragi. This soluble fiber dissolves in water and it helps your body absorb all the essential nutrients.

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LIVE HAPPY

How to be

Positive in the Negative

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There are different perceptions of different people, we all look at life in the way we choose to see it or we begin to see it differently with all the situations that we experience and learn each day.

To look at things in the real sense, there isn’t something like positive or negative, everything is situational. It is necessary that whatever we see and perceive should not have a strong judgement. With time, nothing remains constant everything changes and anything can turn upside down at any time, so it is irrelevant to think that things are momentary and the best way to deal with it is by taking it the way it comes and trying to see what is the good that you learn t from the situation rather than feeling sad about the bad that happened.

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WWW.HEALTHSPECTRA.COM | MARCH 2019

LIVE HAPPY

How powerful are your thoughts?

Think about this, have you ever witnessed yourself in a situation wherein you constantly kept thinking that something will go wrong or you kept talking something negative about a situation that is presently happening.

Did it ever happen that it turned the wrong way just exactly the way you thought of it?

That is why it is always said, think good if you want good to happen.

Every thought is really powerful. Your thoughts reflect upon your behaviour and approach towards a situation or person. Sometimes, we dislike certain people and for some reason we can never connect with them.

You wont believe but they can feel your vibes and for some reason even they would not be able to connect with you.

Vibes are like a silent war between the people who cannot think or feel good for each other.

WHY IS IT IMPORTANT TO BE POSITIVE To have peace of mind To be able to smile more To learn the art of acceptance To be able to face challenges To keep yourself away from unnecessary drama To learn to get matured in different situations

Tips to see the positives in a negative situation Here are some ways to deal with negativity around you and try some simple things in your daily life to take positives from the negative situations and how to just look at the positives and ignore negatives. Practically, it is difficult to ignore the negative in a situation. But if you follow these tips you could probably attempt to WWW.HEALTHSPECTRA.COM | MARCH 2019

ignore negative if not be able to successfully ignore negatives.

tip

1

Think of it as a phase One of the easiest ways to keep yourself away from getting affected by a situation is by reminding

yourself that it is a phase and you do not want to bother your mind or get into the clutter of assuming and taking things personally to your heart. Just accept it as a phase and let it pass by in its own due course of time.

tip

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Situation has come to make you a he-man or a she-man Sometimes when life is ironical with its irony, you have to face back life with a smile or laugh over it. If there is negativity around you and you think you are in middle of the chains of negativity, just take a deep breath and give a pat to yourself saying you are a he-man or she-man who is facing this discomfort and it is making you a stronger person. tip

Ultimately, what is it trying to indicate to you?

What are you going to gain or benefit from the situation?

Ask all these questions to yourself and if you have answers to the questions you will exactly understand if you want to take it positively or negatively.

Definitely, you will find no scope to take this situation negatively.

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Self Probe before you get negative It is always easy said than done, when a person is in that situation he/she knows how tough it gets.

Whenever you come across a negative situation before you give out a reaction to that situation ask yourself Is it justified that you are feeling negative?

Is it worth your time?

Would it matter few years from now?

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Is it sensible to hold on to the thought?

tip

4

Watch For The Learning Every situation will certainly have something nice and something not so great in it, it is your duty to see what are you benefiting from the situation and what is is that you want to delete in that situation. Even in the worst to worst situations, it will leave you with an experience to learn from.

So, do not be disappointed with all the negativity in a situation. The positive outcome of the situation is that you know what to do when you come across WWW.HEALTHSPECTRA.COM | MARCH 2019

LIVE HAPPY something like this the next time. tip

5

Stop Emphasizing On the situation A situation affects us only when we begin to give it that importance and let it affect us. When something that you did not like happens and you are disappointed about it, just walk away from that place if you are not able to justify and take the positive from it. Stop stressing and thinking too much about it, when you think too much about something that is when it hits your mind.

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tip

6

Try the affirmation Mantra Do you believe in affirmations? do you think they exist? The answer to that is, yes they do.

Affirmations exist in the world, like two sides to a coin. Which is why it is said, think good so that good happens. Works most of the times.

Some positive affirmations that you can make are : I am happy I can do this I am getting stronger

every day Blessings are coming my way tip

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Change your approach to the situation There are ways of reacting to a situation, some of us get aggressive in responding back, some of us don’t bother to pay much attention while some of us try and resolve the negative situation. If you want to take the positive from the negative situation all you can do is not react or invest your peace of mind into that situation, just let it be and move on.

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AYURVEDA

Dosha and Dhatus From The Ayurvedic Point Of View WWW.HEALTHSPECTRA.COM | MARCH 2019

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A traditional method of studying your physiology and treating your ailments!

Ayurveda treatment is more of a natural method of preventing and treating all your health concerns.

Ayurveda is in existence for more than 10,000 years now.

As per Ayurveda, physiology revolves around what a person sees, touches and smells that has its effects on a person’s mind and body. Therefore, the physiology is in place when the mind, body, and soul are all in a state of peace.

To understand the intricacies to Dhatus in Ayurveda, it is essential to know two important terms known as Doshas and Dhatus. Their nature, their role, how? where? and what do they do in the body?

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WWW.HEALTHSPECTRA.COM | MARCH 2019

AYURVEDA

Whats Hows And Whys Of Dosha As per Ayurveda, our Doshas make us and they know how exactly to function.

To explain this further, our body comprises of the elements such as air, water, fire, space, and earth. When all of these are put together they are known as the doshas. These Doshas take care of the motion, structure, and metabolism in the body.

Here is what you need to understand about Doshas, we are all made up of these constituents and if there is a disturbance in balancing doshas, it takes a toll on our entire health.

These Doshas have been given names and are further bifurcated with their specific functions Dosha that comprises space and air is known as Vata Dosha.

Dosha that comprises fire and water is known as Pitta Dosha.

Dosha that comprises water and earth are known as Kapha Dosha.

How does a Dosha affect us?

Take Vata Dosha for an instance - It is believed that Vata Dosha takes care of how the blood flows through your body, the way your mind is controlled, how the breathing in your body takes place. The Vata Dosha can be disturbed if a person eats every now and then, does not sleep well and is upset and worried all the time.

If your Vata Dosha is affected when your body is hit with problems such as anxiety, asthma and heart diseases.

Likewise, the other two Doshas imply certain functions and if we do certain things to disturb that Dosha we can have further problems.

Relevance Of Dhatus There is a connection between the Dosha entering Dhatu. While Dosha takes control of our body, Dhatus are the base that starts building our entire

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body. When Dosha(the elements) come in contact with the Dhatus(tissues) either it has a good impact on your body or has a negative impact on your body.

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What are the Dhatus?

As per the Ayurveda study, dhatus are of seven tissues that have a Sanskrit name and the role they play in our body. Here is a list of Dhatus.

English and Sanskrit Names Of The Tissues : 1. PLASMA- RASA

5. REPRODUCTIVE TISSUES - ARTAVA

2. MUSCLE - MAMSA

6. FAT - MEDA

3. BONE - ASTHI

7. BLOOD - RAKTA

4. NERVES - MAJJA

All About The Dhatus Dhatus are the tissues that form the structure of all the organs in the body.

Let’s see how each Dhatu plays a role.

Upadhatu is accessory tissues produced to nourish the body. Dhatus produce waste products known as Malas. The Malas are healthy and at times diseased.

The Malas can determine if the Dhatus are functioning properly or not.

turn nourishes the Rasa Dhatus such as Stanya and Rajah Dhatu. Then, the waste that comes out in the case of Rasa Dhatu is Phlegm and is known as Kapha.

Each Dhatu takes care of itself by absorbing food from digestive juices.

The food that is absorbed and taken in is used to nurture the body. What is not required comes out as the waste Mala.

When these three functions of absorbing, assimilating and excreting take place smoothly it makes up for good health and if by chance there is an issue in this process it hits on the person’s health. When all the seven Dhatus are functioning well it gives rise to the eighth Dhatu known as Ojas. This is the major Dhatu and is responsible to take care of life.

For instance, the digestive juice that reaches Rasa is absorbed and that in

Mentioned below are the Dhatus and what their role in our body

Rasa Dhatu - Plasma Rasa from the ayurvedic perspective is the plasma or lymph in the body. This plasma has the electrolytes in the body.

These electrolytes have the minerals needed for your body. Menstrual blood or Breast milk is produced after the metabolism of the lymph in the body.

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WWW.HEALTHSPECTRA.COM | MARCH 2019

AYURVEDA

Rasa Dhatu - Plasma This tissue is related to the hematopoietic or circulatory system.

Rakta Dhatu transports oxygen to the body through the red blood cells. The plasma carries proteins through the body.

Mamsa Dhatu - Muscle Tissues

It is related to the muscular system. It is one of the biggest Dhatus as muscles contribute to 50 percent of the body.

Meda Dhatu - Fat Tissues It is related to lipid or fat tissues. Meda Dhatu is the repository to store all the extra fats in the abdomen and the wastes that are released through the Meda Dhatu are seen in the skin through sweat and sebums.

Asthi Dhatu - Bone Tissues

It is related to the bones and skeletal system.

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Majja Dhatu - Nerve Tissues

It is related to the nervous system such as the bone marrow, brain, spinal cord, and the nerve.

Shukra Artav - Reproductive Tissues

It is concerned with the hormones of the reproductive system.

The sustainability of Dhatus is all reliant on Doshas. Each Dhatu has a certain level of nutrition and this nutrition is collectively derived from digested foods.

Just the way milk becomes yogurt likewise one Dhatu transforms into another and it cannot go back to what it was earlier. Food changes to Rasa Dhatu and then it moves on to Rakta Dhatu. Mamsa Dhatu is a combination of Rakta and Rasa Dhatu. Each Dhatu is dependent on the other and then is formed without having a possibility of going back.

Rakta Dhatu get nutrition from Ahar Rasa or digested foods. This goes on until the Shukra Dhatu.

All in all, all the Dhatus get their energy from the Aahar Rasa(food) and each Dhatu is responsible for forming the structure of the body.

Different Dhatus in the body gets their nutrition one by one through different channels. For instance, Rasa Dhatu and

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WWW.HEALTHSPECTRA.COM | MARCH 2019

NEWS

LISTENING TO UNEXPECTED HITTING OF NOTES IN MUSIC TRIGGERS A PLEASANT FEELING WWW.HEALTHSPECTRA.COM | MARCH 2019

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H

ow often has it happened with you that you feel accomplished and so happy when a musician hits an unexpected chord perfectly?

Quite often, right? If you felt it was just you, you were wrong.

New study suggests it has something to got to do with the reward centre.

A new study conducted by the researchers from the McGill University has found that musically unexpected triggers and activates the reward centre in the brain.

Not just that, it also helps us learn about the music more as we go and initiates a happy feeling within our mind as well.

A group of researchers were led under the leadership of Ben Gold who is a PhD candidate in the lab of Robert Zatorre at The Neuro (Montreal Neurological Institute and Hospital), of McGill University. They put around 20 volunteers into a music reward learning test.

Each of the volunteer was made to choose a colour following it with a direction after that. Each of the choices they made had an assertive direction leading up to a consonant, pleasurable, dissonant or a musical excerpt and last but not the least, an unpleasant note of music.

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With persistent work, the volunteers did come to know which ones produced better music like the consonant and dissonant.

studies conducted under the same have been found to elicit similar kind of responses with food and money and not with that of music.

The test conducted was designed in a way to ensure that the volunteers will either have an expectation either of the musical enjoyment or of dissatisfaction. While the test was done with the participants, they were under the scrutiny of their brain activity under the functional magnetic resonance imaging (MRI).

The subjects whose reward prediction errors were more closely tied with the activity of the nucleus accumbens had a higher affinity in easy learning of the choices associated with the consonant tones. This, in simple terms, categorises music as a neurobiological reward which has the capability of motivating one’s learning. These further stages how any form of abstract stimulus can be quite beneficial in trigger the reward centre in the brain to help boost pleasurable effect in the brain and even motivate our learning.

Following that, the main aim of the researchers was to reduce the reward prediction error for each of the choice which was nothing but the difference between the expected reward and the actual received reward. Following that, they did compare the data with the readings from the MRI data and later found that the reward prediction error is correlated with that of the activity of the nucleus accumbens which has previously been associated with musical pleasure.

Not only were the observations astounding, they were also found to be the first time there has been aesthetic reward as like that of the music to have elicited such a response in a participant. Prior

Gold further emphasized stating that this conducted study is a way of understanding how any form of abstract stimuli has the potency to activate the pleasure centre in our brains.

They found that the music does have potency of eliciting amazing responses much like the reward centers like with that of food and money. They believe that the predictive processing might actually have a better response and role in the prospects of reward and pleasure than what the scientists previously thought.

WWW.HEALTHSPECTRA.COM | MARCH 2019

NEWS

Could the traits for anxiety and be heritable?

depression

A

nxiety and depression are not alien terms for people. With the kind of influence that it has on one’s mental health, its impacts are sometimes irreversible.

Statistics suggest that over 40 million people in the United States of America suffer from anxiety alone. Can you even imagine the kind of impact it must have globally then?

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

That being said, a new study which has been recently published concluded that the associated connectivity between different regions of the brain attached with the cognition of fear and anxiety has heritable traces, which means that it can be passed down from one generation to WWW.HEALTHSPECTRA.COM | MARCH 2019

the other.

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

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

The researchers associated with the study noted the pattern of brain activity that is

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

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

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

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In order to test their anxious temperament, the monkeys were projected to certain stressful conditions, in which they had an intruder entering their cage without purpose and only showing their side profile. This was done to test out their trait of anxious temperament. As the monkeys were unable to see the intruder’s eyes, it projected them to a state of complete shock in which they froze and became very silent. The researchers then noted the degree of stress as the response and even noted the levels of cortisol in their body and concluded that they did have an anxious temperament.

This experiment was not a matter of day but the same was continued to be conducted for over 4 years 49

from 2007 till 2011 on a total of 378 monkeys. The monkeys which had spiked levels of stress because of the intruder showcased different activities in their amygdale which is one of the most important brain structures associated with fear and anxiety.

Two distinctive parts – the central nucleus along with the bed nucleus of the stria terminallis had their activity monitored. It was found in the conducted MRI that when the activity of one nucleus was high, the other’s was too.

This is where the concept of handing down this came into account. This inevitable link between these two was passed on from the parents to their offsprings along with the trait of anxious temperament.

conducted to trace the possible connection between the possible hereditary connections between the traits being handed down from generation to generation. In order to understand the brain behaviour causing the anxiety, the scientists and researchers would have to assess the abilities in the absence of a well functioning amygdale.

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

This research was just WWW.HEALTHSPECTRA.COM | MARCH 2019

LOVE & SEX

Happiness of being in a

relationship

F

rom the time we would have been kids, every boy and girl would have fancied a baby love story. This fancy thought must have popped up in our mind because we must have looked at the big boys and girls around us or our parents. Though we never understood the meaning of a relationship we all lived in that wonderland at some point in childhood.

When the phase shifted to teenage, that’s when we were high on hormones and attraction was like in the air that we had no control on, when youth comes

WWW.HEALTHSPECTRA.COM | MARCH 2019

by we all get out of the wonderland and know what is exactly what we want and we can gauge of what we all are looking for in a relationship and the phases go on an on.

The point is, we humans work in such a way that we all love to be loved and love to love someone back. At times, we swing in between a confusion of love and attraction. In time, we all learn with our experiences and get to know what exactly we want from our relationships and whom do we want to be with.

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On the contrary, having all the maturity, having crossed the age where we do not have too much sense and being independent individuals we often find ourselves afraid and not sure of whether it is a good idea to be in a relationship or not. This fear has built up in all of us because we are the sole reason for that fear.

People are afraid of commitments , some people have no comments for relationships, some people are happy in relationships. Point of views of whether to be in a relationship or not varies from person to person. However, this question still remains of is there happiness in being in a relationship ?

In today’s time, maximum people are leaving relationships for a few flaws rather than standing by that relationship for those positives that the relationship is leaning on.

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WWW.HEALTHSPECTRA.COM | MARCH 2019

LOVE & SEX

HAPPINESS IN RELATIONSHIPS? Whether you agree or disagree if there is happiness of being in a relationship or not. There are certainly happy reasons tied to being in a relationship provided it has these factors in it. It has to be two sided, both have to find each other compelling, they must be able to accept each others flaws more than loving the good in each other, they both have to balance out each other well despite their being a difference in their nature, there always has to be a mutual effort in sorting out things and it can destroy the relationship if the efforts put in is always one way, smile and love each other for the little things do not look for bigger things. When you can do all of this you can find happiness in a relationship too.

It is not a bad idea to stay single yet a beautiful idea to be committed. It is never about someone being a perfect match for you, that is stereotypical in the real sense.

Yes, there are reasons that can make you connect with someone and you may feel he is the perfect one for you. Deeply when you think about it there is no such logic to it.

In reality, when you live with the perfect man and after living with him for years you are still having the same attraction for him, it is when you are happy in a relationship. It is vice-versa in case of men as well.

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Reasons Why There Is Happiness In Being In A Relationship REASON NO 1 HAPPINESS IN COMPANIONSHIP Some people can live alone and they enjoy their own company, while some people are happier when they have people around them. There is happiness in a relationship because you finally found someone who will share the rest of their life with you and you won’t have the alone or lonely tag because you have someone with you.

have friends to do that.

But when you have your companion with you and you are assured that the person would listen to you and have discussions with you on looking for solutions, you really feel you can count on that person and the feeling of living in this world with someone you can have blind faith on. It is the most secure feeling ever.

We are all made for someone, somewhere and we are meant to meet and it works out with the one who is meant for us and that’s how you find your companion.

REASON NO 2 : YOU HAVE SOMEONE TO COUNT ON There are times when we want to vent out and share our lovely experiences with someone, of course we do 53

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LOVE & SEX

REASON 3 : YOU KNOW WHAT IT IS TO GET GOOSE BUMPS It is a wonderful feeling to get those goosebumps because of someone special in your life, it is a great moment of happiness. Internally you feel like you have met someone who has come to complete you and with the persons presence there is spice and spark in your life.

REASON 4 : YOU ARE A GOOD YOU When you are in a relationship you learn so much from the opposite person in the bargain of learning from a person you tend to get better from how you were because automatically the quality of patience and you maturity towards respecting and understanding the opposite persons feelings changes . At times you will be surprised about how you become so nice over night, that’s what is the power of love.

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When you become a better person you are in turn happy and you love yourself even more.

REASON 5 : ROMANCE BRINGS OUT THE REAL HAPPINESS IN YOU When you are in a relationship you get a chance to fulfill all your romantic dreams and intimacy and attraction becomes a big reason for happiness and hope, you won’t know but your face will start to glow, the world will feel like a better place and you get more strength to face all the blocks in life.

REASON 6 : YOU HAVE THE BIGGEST WEALTH Who does not feel happy if they become rich, that is exactly how you feel when you are in a relationship.

When you have your partner all by you and your partner constantly does everything that makes you happy you feel rich from within and when you are rich from withing you are

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automatically a happy soul.

A relationship makes you happy only when you have understood each others expectations and are able to live by it or you do not expect a lot from each other.

It is impossible not to expect anything from your partner because that is not practical.

Not that there would be no problems in your relationship, there would be issues in a relationship and despite the bad you see in a relationship you still feel the butterflies in your stomach for that person and you still feel attracted to that person after years too in the same manner then that is when you are truly in love.

Love does not happen at once, it starts with attraction, it continues with all the waves that come by and when you live it all then you can truly determine if you are in love.

Happiness in a relationship is created among the people who are in it!

WWW.HEALTHSPECTRA.COM | MARCH 2019

MEN HEALTH

Erectile Dysfunction WWW.HEALTHSPECTRA.COM | MARCH 2019

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Erectile Dysfunction is a disease that few men witness and it is got to do with incapability in being able to have an erection while having sex. This dysfunction in a man can be a barrier in his personal life with his relationship.

Usually, this problem attacks old men and this happens because there is a blockage in the blood flow to the penis. A man gets this issue when he crosses his 60’s.

A man goes through so many other psycological problems when he is affected with Erectile Dysfunction. He goes through problems such as stress and low-self confidence too. This condition can be treated.

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MEN HEALTH

Indications Of This Disease

When we look at it physically the causes are

Barely an urge to have sex

Heart related issues

Difficulty in getting erected

Blood vessels getting clogged Rise in the Cholestrol levels

Signs when you have to get yourself checked You have to get yourself checked when you see that you are unable to feel an erection frequently and when you have a problem in ejaculation When the counter effects of Erectile dysfunction is you ending up getting diabetes or a heart disease

Rise in the blood pressure Reason being Diabetes, obesity, Parkinson’s disease and sleep disorders Because of having tobacco Mistakes in the prescription of medicines Any sort of surgery that affects the pelvic area Ways To Prevent This Problem

Major Causes Of Erectile Dysfuntion Psycologically when we look at it, it is because of anxiety or stress also that one gets Erectile Dysfunction.

Take measures to get yourself treated if you feel you have this dysfunction Try your best and make sure to exercise everyday Work on how well can you reduce stress If you are facing anxiety or depression issues, work on it and get yourself treated

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How To Treat Erectile Dysfunction 1. ADOPT TAKING PILLS If a man takes pills he can overcome he erectile dysfunction because these pills induce adequate blood flow in the penis, this relaxes a man’s muscles and enables the right erection 2. BY GETTING INJECTED Injections can be chosen if nothing at all is working out. Sometimes medicines and pills do not workout and the only way to deal with this problem is be injecting the penis to the base or side with the help of a tiny needle.

3. TAKE THE HELP OF SUPPOSITORIES Some men are not comfortable with injections and in that case the way to treat this dysfunction is taking the assistance of suppositories and injecting it into the urethra, what happens with this is that the penis loses strength.

4. USING PUMPS For an effective blood flow to the penis just like injections and suppositories there are pumps that help the penis

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with a better blood flow and these are genuinely cost-effective.

5. GOING FOR A SURGERY The last option to get this issue treated is through going for a vascular surgery, mostly men choose this at the end when no pills, pumps or medicines are working out.

6. WEARING COCK RINGS Another way of getting treated by Erectile Dysfunction is through wearing cock rings around the Penis. This slows down the rate at which the blood leaves the penis.

Herbs For Treating Weak Erection Kesar aids to premature ejaculation and Erectile Dysfunction.

Dalchini brings down sugar levels and cures all the problems related to erection failure and low libido.

All the problems related to problems such as low sperms and weak sperms is cured by Tulsi.

WWW.HEALTHSPECTRA.COM | MARCH 2019

HEALTHY RECIPIE

Multi Grain Dosa and Chutney Most of us focus on eating yummy and masaledar food and we miss on realizing that the food that is purely healthy can also taste yummy. Here is a super-combination of a healthy recipe for a full-fledged breakfast that will not only fill your stomach, but it will also induce a bit of all the nutrition needed for your body.

Dosa is one of the best choices to make for breakfast. We have a lot to explore in Dosa these days. We have cheese WWW.HEALTHSPECTRA.COM | MARCH 2019

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dosa, paneer dosa, ghee dosa so on and so forth. These dosa’s are good to help you put on weight and they taste yummy and fill your stomach.

However, there is another type of dosa that has the quality of filling your stomach with giving you a good taste at the same time . Let’s look at the recipe of multigrain dosa with some lipsmacking chutney.

Multi grain dosa is just made like any other dosa, what’s different from the other dosa’s is that there are many pulses added to make this dosa and that’s what makes it so healthy.

What To Add To Make The Batter For The Dosa: Moong - 2 cups Black gram - 2cups Toor dal - 2 cups Horse gram - 2 cups Chopped onion - 1(optional) 2 or 3 Red Chilly 5-6 Garlic Water Salt 1/4th cup rice 1/4th tbsp fennel seeds 3 stems of curry leaves 2 tbsp of Jeera 61

WWW.HEALTHSPECTRA.COM | MARCH 2019

HEALTHY RECIPIE

Make A Note Of These Points : Add salt as per your taste ideally you can add 2tbsps of salt Grind the red chilli, coconut and garlic together Soak all the pulses and rice over night in drinking water You must keep adding water while you are grinding the batter and make sure the consistency of the batter is not to thick and not to thin, if you want the dosa to turn out to be perfect You will need a grinder to grind the batter of this dosa

This Is How You Will Make It : Mix all the pulses together and add the whole red chilly,the curry leaves, coconut and jeera, the tomatoes, onions, fennel seeds and horse gram together.

Once the batter is completely ground well that is when you will add salt and stir the batter well so that the salt has got mixed completely.

To Make The Dosa : Heat up the pan and grease it with few drops of oil or ghee Take a ladle and place two spoons of the batter in the center of the pan and in circular motions spread the batter and make it round.

Once the dosa is kept to be made, add few drops of oil or butter or ghee at the edges of the dosa.

Cook the dosa on both sides TIP You can either make it soft or crispy. If you want it crispy you have to cook the dosa for longer on the pan.

Your Healthy dosa is now ready for you to eat! Have it hot!

Either grind all of these in your grinder or pound it all in the grinding stone.

If you are grinding this mixture through a grinder then keep adding water when needed while you are grinding the mixture.

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Chutney Chutney and dosa go hand in hand, finger-licking combination of these two makes a meal. Coriander leaves chutney is going to taste yummy with the multi-grain dosa because coriander leaves give out a good aroma and come with being useful to your health.

What To Add To Make The Chutney : 2 Tbsp Oil Salt - as per what suit your taste the best Tamarind - 1/4th tsp Green chillies - 5 or 6 Coriander leaves - 1 cup Coconut - 3tsp

Wash all the vegetables well Grind and make the tamarind a paste Chop the onions into small pieces Grate the coconut Chop the green chillies in two halves each

This Is How You Will Make The Chutney Take a pan, add oil and heat it on a low flame.

To this oil add onions, green chilies and saute it for 5 minutes until the onions turn golden brown.

Let this mixture stay in the pan until it cools down.

Onions - 1 medium sized

Then add water and salt to this mixture and grind it well.

To Season The Chutney You Need :

Take another pan and add oil in the pan, heat it up and add the mustard seeds and urad dal in this pan.(this will be used for seasoning the chutney)

Mustard seeds - 1tbsp Urad dal - 3/4th tbsp

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Make A Note Of These Points :

Take the mixture that was ground and add the urad dal and mustard seeds mix.

Have this yummy coriander chutney withWWW.HEALTHSPECTRA.COM hot dosa!

| MARCH 2019

YOGA

Suryanamaskar

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Discover the power of

Suryanamaskar

Get energized with the sun rays!

A healthy body leads to a health mind and that leads to a healthy life style!

It is a choice whether one wants to be a fitness enthusiast or not but as per a generic opinion and medically proven fact it is quintessential to do some form of physical activity.

Each one has a choice on the kind of physical activity they like. Talking of Yoga, in yoga there are variations and multiple postures with its benefits to the body, mentioning of a section of yoga, let’s talk about Suryanamaskar.

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YOGA

SURYANAMASKAR - Integral Part Of Yoga Origin : Suryanamaskar is a part of Yoga now and is practised as a traditional methodology of doing yoga. The idea of Suryanamaskar came up in the 1900’s because of Pratinidhi Pant and it further got its popularization from body builders. Back then, suryanamaskar was not considered a part of yoga.

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Introduction : Suryanamaskar has been there for about 2000 years now with its marvellous poses that give super benefits to the body. There are two ways of doing Suryanamaskar.

12 STEP METHOD 14 STEP METHOD Predominantly, the 12 step method is followed in Suryanamaskar when compared to the 14 step method.

Suryanamaskar is also a yogasana and it 66

focuses on healing or transforming every part of the body.

Suryanamaskar is designed in such a manner that there are asanas covering all the parts of your body.

The integral part about suryanamaskar is reciting the Beeja Mantra. Beeja Mantra is precisely for suryanamaskar and it is repeated while you are doing your asana and concentrating on every part of the body.

WHYS WHATS AND HOWS OF SURYANAMASKAR Each asana focuses on some part of the body, has some significance and over all Suryanamaskar has immense benefits on your mind body and soul. Here are all the asanas in suryanamaskar and the good they do to your body.

BEEJA MANTRA :

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YOGA

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THE PRAYER POSE (PRANAMASANA)

MANTRA : Om Mitraya Namah MEANING : Thanking the sun for being affectionate to all BREATHING TECHNIQUE : Exhale FOCUS : Your focus should be on closing your eyes, folding your palms and adjusting the posture of your body BENEFITS OF THIS ASANA : Improves concentration and teaches you how to stay calm.

RAISED ARM POSE (HASTAUTTANASANA)

MANTRA : Om Mitraya Namah MEANING : Thanking the sun to be the reason for good change.

BREATHING TECHNIQUE : inhale FOCUS : This asana focuses on your back and stomach BENEFITS OF THIS ASANA : all your digestion problems would get cured, your muscles in the abdomen are toned up, improves your flexibility as well

HAND TO FOOT POSE (HASTA PADASANA)

MANTRA : Om Suryaya Namah MEANING : Thanking the sun who is helping us do our activities with the positive bright rays BREATHING TECHNIQUE : exhale FOCUS : the focus is on your stomach, calf muscles and back BENEFITS : It cures all problems such as hair loss, back pain and constipationteaches you how to stay calm.

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EQUESTRIAN POSE

(ASHWA SANCHALANASANA) MANTRA : Om Bhanave Namah MEANING : Thanking the sun for giving us light BREATHING TECHNIQUE : inhale FOCUS : Focuses on your legs, arms and back BENEFITS : Makes your back flexible, source of strength to your knees and ankles,tones up muscles on your chest, a good asana for the smooth functioning of liver

PARVATASAN MANTRA : Om Khagaya Namah MEANING : The sun is the one who moves in the sky BREATHING TECHNIQUE : exhale FOCUS : focuses on legs, arms, calf and spine muscles and removes varicose viens BENEFITS : It is a great exercise for your muscles, arms, legs, nerves and spine. It also stimulates proper blood flow

SALUTE WITH EIGHT PARTS (ASHTANGA NAMASKARA)

MANTRA : Om Pushne Namaha MEANING : Thanking the sun for fostering all of us BREATHING TECHNIQUE : suspend FOCUS : focuses on chest, arms and legs BENEFITS : makes your back and spine flexible, gives energy to the back muscles, keeps the mind calm

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YOGA

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COBRA POSE (BHUJANGASAN)

MANTRA : Om Hiranyagarbhaya namaha MEANING : The ever giving sun who has everything BREATHING TECHNIQUE : inhale FOCUS : focuses on chest, abdominal muscles, back and spine BENEFITS : improves menstrual issues, keeps your mood good and revitalizes your heart

MOUNTAIN POSE (PARVAT ASANA)

MANTRA : Om Maricaye namaha MEANING : Thannks to the sun for the rays BREATHING TECHNIQUE : exhale FOCUS : focuses on legs, calf muscles and spine BENEFITS : Takes away sciatica, gets your abdomen and buttocks in shape, increases stamina in feet, legs and hips

EQUESTRIAN POSE

(ASHWA SANCHALANASANA) MANTRA : Om Adityaya namaha MEANING: The one who is the God of gods BREATHING TECHNIQUE : inhale FOCUS : Focuses on spine, abdominal organs, quadriceps, illiopsoas muscles and brain BENEFITS : Opens up your groin muscles

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HAND TO FOOT POSE (HASTA PADASANA)

MANTRA : Om Savitre Namaha MEANING : The loving sun who gives everything BREATHING TECHNIQUE : exhale FOCUS : focuses on abdominal muscles and the spine BENEFITS : makes your tendons and ligaments flexible

RAISED ARM POSE (HASTAUTTANASANA)

MANTRA : Om Khagaya Namah MEANING : The sun is the one who moves in the sky BREATHING TECHNIQUE : exhale FOCUS : focuses on legs, arms, calf and spine muscles and removes varicose viens BENEFITS : It is a great exercise for your muscles, arms, legs, nerves and spine. It also stimulates proper blood flow

STANDING MOUNTAIN POSE (TADASANA) MANTRA : Om Bhaskaraya namaha MEANING : the sun who is the reason of shine in our life BREATHING TECHNIQUE : exhale FOCUS : It focuses on the knee, ankle, abdomen, thighs and butts BENEFITS : Makes muscles flexible and helps relieve back pain.

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HOME & FAMILY

All You Should Know About Bringing Up Your Child - Do It Right!

Being a parent is a heavenly feeling although it tags along with certain responsibilities to the parenthood. We can related with what our parents would have been through when we were their little tots. Once you are a parent , you are a parent for life, there would be a phase where children would set free and be independent. Even then, for parents his/her child is a baby no matter what.

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It is essential that when the child is in the stage of getting developed is when parents should play their role and do the right kind of mentoring so that the child is able to survive through the good and bad in the world. Nurturing or guiding should start from that time when they enter the world of understanding. Ideally when they are more than a year old.

As parents you have to do your task well and if you dream of your child turning to be a good, responsible and

KNOW THIS

capable person. You have to give into them with all your heart and soul, so that tomorrow they can be good parents too. Being a parent is not as easy as it sounds but it can be made easy based on how you train your child.

Here are ways of how you can bring up your child. This is all that you must already be aware of, but this article has collated all that you need at one stop so that you can have this check listed in your mind.

In general, a child would always expect love, attention, care and the comfort of approach ability from their parents. Give it a thought! Go back in times and ask yourself what is all that you got vs what is all that you did not get vs what is all that you want to give your child vs what is all that is in your control to offer to your child. Before going ahead and reading what is written further, analyse all this with your partner. Talk about what is the approach you want to consider to raise up your child.

Approach No 1 - When your child is a toddler This phase of parenthood does not need much of attention of yours on bringing up your child but it requires the mentioned below things from you : Keep yourself healthy and fit because with toddlers parents have to keep running about all day Take turns and divide time among each other to take care of the baby, this is because it is essential that you baby recognizes the two of you and the babies bonds with both the parents The mother should try her level best to breast feed the baby as the baby grows with better immunity if the 73

baby has mother’s milk See to it that the two of you together as well spend time with you baby Be careful of your surrounding, be aware that there are no things or the environment does not gets unsafe for the baby Keep you baby clean and be aware of what suits you baby and does not and avoid those things(for instance : If it is cold, see to it that you have made your baby wear warm clothes) See to it that your baby gets enough rest and you attend to your baby when he or she is hungry or sleeping WWW.HEALTHSPECTRA.COM | MARCH 2019

HOME & FAMILY

Approach No 2 - When your baby is growing up

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ATTENTION DOES ALL THE MAGIC

that children might turn out to be brats with over-pampering, this notion is completely wrong. A parent should express to their children by hugging and kissing and tell them I love you so that children feel that they belong.

Do not deprive your children of the attention they seek from you. As they look upto you as their world, it is but natural that they would expect it from you and not a third person. If you miss on giving them the attention, this situation may lead to further psychological problems that the child would unnecessarily develop

YOUR LOVE 2 EXPRESS TO THEM A lot of parents have this wrong notion that children might turn out to be brats with over-pampering, this notion is completely wrong. A parent should express to their children by hugging and kissing and tell them I love you so that children feel that they belong.

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INSTILLING CERTAIN VALUES IS A MUST

A lot of parents have this wrong notion WWW.HEALTHSPECTRA.COM | MARCH 2019

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BE GENEROUS WITH YOUR CHILDREN

Children would never like to listen to you if they hear you being harsh to them. No one likes a harsh treatment , then imagine how children would like it. Do not lose your cool with your child unless it is necessary to, if you apply the mantra of kindness they will walk upto you to talk to you.

REALISTIC WITH 5 BE YOUR CHILD 74

your child and not suffocating their privacy, every child needs breathing space. Give your child that space to breathe, allow them to make mistakes and learn, be their shield but let them fight their own battle too. Do not burden them with strict rules and regulations, they would run away from you. The friendlier you are with your children, the better for you

It is every parent’s duty to treat their child as adults when you are talking to them, may b not completely. But on things that you need to educate them on. For instance, you must not fulfill everything that your child asks for, somethings could also be bad for your child and they are not as matured as you to understand the difference.

Let your child know of reality and do not promise to give them things either because you cannot afford it or because it could be a reason for them to get exploited.

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DO NOT IMPRISON YOUR CHILD

As parents you must be scared about your child’s safety, about their friends circle, you want to keep a check on them so that nothing harms or goes wrong with them. Great! That means you are on the right track.

Parenting will be a roller coaster, ride it to the best you can and remember to keep your child happy. Be good parents in a way that your child grows up the right way and you feel proud that the two of you brought him up. Being good parents needs anything but your attention, patience and dedication.

A great bond between a parent and child makes a warm home!

Dear parents, bear in mind that you have to balance out between protecting 75

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DISEASE

Autism - A Disability!

It is a disability that causes difficulty for a person to communicate, understand and behave.

The name Autism Spectrum Disorder came into being after combining disorders that had similar effects on a person’s mental health. The combination of those disorders is an autistic disorder, a pervasive developmental disorder, and Asperger Syndrome.

disability in the way they learn, behave and communicate because there is an obstruction in the development of their brain. Again, autism is of several kinds, some people just have a slow pace of learning while some people affected with this disease need to be helped frequently to do their regular tasks each day.

People being affected by Autism have a

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All their issues are related to their social behavior, the way of communicating and the ability to deal with their emotions.

A person is a victim of autism at early stages of being in the womb or after being born or during infancy stage and a child is more likely to face autism if the parents give birth to the child in old age.

SIGNS OF AUTISM Mentioned below are the variations and possible signs of Autism. At every age group, you would get a signal of the person being autistic. Here are a few of those signs.

SIGN # 1

A task to socially communicate well

SIGN # 2 A monotonous trend in their behavior patterns their regular routine, same movements in the body and they get sensitive with certain sounds

SIGN # 3 A disturbance in the rate of speech(the child will either 77

speak a lot or not speak at all)

SIGN # 4

A child not responding to their name despite being heard, not responsive to the love and affection shown by parents

SIGN # 5 Unusual from the other children(not understanding social environment, not having any interest to play with anyone, absolutely not making any gestures through body language)

SIGN # 6 Speaking of unusual behavior a person affected by autism would clap their

hands, click their fingers and look elsewhere and talk to themselves

SIGN # 7

They are sensitive to changes in their food or environment

SIGN # 8

They find it difficult to form sentences and speak the whole sentence, instead they speak in words.

SIGN # 9

They cannot relate with social rules

SIGN # 10

The tone in which they communicate is loud and unusual.

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DISEASE

HOW IS AUTISM CAUSED? The possible reasons for a child to be autistic is something to do with their genes, their surroundings or it is there by birth. Be it any kind of autism, an assumption of the possible causes would be these.

GENETIC AUTISM : There are two scientific reasons for autism being caused. It is majorly because of disturbance in some chromosomes in the brain and they are :

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FRAGILE X SYNDROME

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FXS is a condition where a person’s genes are disturbed and FXS is not present naturally in the brain it is caused because there is another gene known as FMR1 gene that is responsible for this condition of FXS. FMR1 gene needs to produce a protein known as Fragile mental retardation protein for the smooth development of the brain. Failing to produce the protein hits on the person’s brain causing autism.

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TUBEROUS SCLEROSIS

It is a root shaped tumor that grows in the brain or it affects different other organs in the body such as the skin, lungs,

liver etc. This is a purely genetic disease, there are changes in two genes TSC1 and TSC2 that leads to this disease. There is a risk for a person to get this disease if the parent is suffering from this disease otherwise there is no chance of witnessing tuberous sclerosis.

OTHER CAUSES : 3

INTAKE OF PESTICIDES

Today’s crops have pesticides present in them that have their side effects on our body. Few scientists tried to research on the possible causes of autism and they tried to see if there is a risk in consuming pesticides. To do this study,

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they took up the concept of DDT DDT is a powerful pesticide that killed diseases in ancient times and it can affect a baby if the mother has content of DDT in her body. It is harmful because it is an organic pollutant, this pollutant is present in a long time now and is coming in fragments through food chains and it remains in the fatty tissues, it is coming in fragments because it is still present in fatty foods like meat, fish, and vegetables.

Although it was banned in the ‘90’s it is still used as a pest to kill mosquitoes in some parts of the world.

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INTAKE OF CERTAIN MEDICINES As per studies, there is an assumption that the content of certain drugs in medicines could be risk factors for autism. Those drugs are present in the medicines that pregnant woman take during pregnancy. If the medicines have valproic acid and thalidomide a child can become autistic.

Thalidomide used to be given to women experiencing morning sickness and anxiety during

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pregnancy, because of some defects found in the medicine it was banned.

Now it is used to treat skin diseases.

Valproic acid is taken for people suffering from mental disorders, which is why it could affect the baby who is in the womb.

CAN AUTISM BE TREATED? There is no guaranteed treatment to autism but one can try treating autism with certain therapies.

1 - APPLIED BEHAVIOUR ANALYSIS This therapy is nothing but a study done to understand the behavior and learning pattern of a person taking help of indicators such as The way the behavior is If there is an influence of the environment on the behavior How is the person affected by autism learning The intention of doing this therapy is to bring down behavioral concerns.

2- SPEECH THERAPY There are various reasons why a person who has autism does not talk, could be because the person is hesitant to talk and does not talk or the person is absolutely not able to make any conversation.

This therapy focuses on understanding all the concerns a person faces with communicating in phrases or half sentences and helps the person to learn to communicate better.

There are more therapies to autism and the best way to help someone who has this disorder is by not treating them any different and being attentive and hearing them out no matter what they say.

To understand any problem we have to be able to relate with the person without making any judgments.

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HEALTHY LIVING

Get yourself out of a Depressive episode with these ways WWW.HEALTHSPECTRA.COM | MARCH 2019

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Mental Health is that miniscule yet very major part of an individual’s personality that many people often tend to treat as a secondary priority when the same should be treated as the primary one. If you have found yourself starting to become reclusive and closed off, shallow and very timid, it is possible that you are in a rut. The very first step to get yourself out of a depressive episode is to acknowledge the elephant in the room.

Acknowledge that there is a problem The very first step to get out of rut is to acknowledge the fact that is actually a problem you are dealing with and there is a constant struggle that you need help with. Acknowledging the problem provides you with perspective. You get a clear and a bigger picture of what is it that you are actually dealing with. It is not a normal phenomenon for someone to be consistently unhappy and mellow, now, is it?

Start out with baby steps Start off by making a list and then work your way up from there. If you try and do everything all at once, there are chances that you will feel overwhelmed and it will end up doing you bad than good. Jot everything down in a notebook and tick off once task after the other – take the hurdles one at a time for effective results.lung cancer. It is also considered as rich in iron

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HEALTHY LIVING

amount, which is needed for the body for transportation of oxygen from lungs to various other organs of the body. It is necessary to ensure that you consume spinach in limits because it has the tendency to form kidney stones as well.

perfection is overrated and farfetched and not necessarily strive for it at all accounts.

Nothing is perfect If might not seem like much to get yourself out of a rut but having a confidante acIf you are looking for ways to get out of a rut, start by giving yourself some free reign to make mistake and to mess things up. After all, you learn more from your mistakes and just know that perfection is not always the case or requirement. You need to understand that

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Intrigue your thoughts Read some thought provoking.

Sometimes, all a person suffering from depression needs is a quick escape and a book or even a blog and a world of fantasy can take you places that were just a figment of your imagination. So, one of the best ways to get yourself out of a rut is by indulging yourself in some books.

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Start by defining the priorities

Make exercise your friend Opt for some meditation or yoga, if the normal scene of gyms and heavy exercising is not something you are very comfortable with. These kinds of physical exercises can actually boost better blood circulation which helps in making you feel better, on a whole. Trigger your physical well being to drive peace to your mental well being.

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Understand the priorities and then work your way up from there. Know which aspects need more work and which can be dealt with later. Once you start prioritizing and channelling your time well, it becomes easier to get unstuck. When you put the priorities first and do the work accordingly, it becomes easier for you to see the changes and that is what helps with the process of recovery.

Book a vacation Getting outside of the same kind of boundary of the room is often times helpful in getting rid of the monotone from one’s life. Getting a break from the same old routine is actually very beneficial to help boost your overall mental health and get you back on track. If you want to start with something positive to get yourself out of a rut, start by getting a holiday to somewhere you always have wanted to visit.

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DID YOU KNOW? 01

Smokers are at 4 times more risk than non smokers

Laughing can increase blood flow by 20%

03 30% of the world’s population is obese

05

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02

Being optimistic can help you live longer

04 Playing a musical instrument boosts brain function

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Health Tips TIP 01

TIP 0

2

ENSURING EATING A HEAVY BREAKFAST CAN IMPROVE OVERALL PRODUCTIVITY

T

APPLYING LEMON CAN GET RID OF DANDRUFF FOR YOU

3 0 IP YOGURT IMPROVES CONCENTRATION OF GOOD BACTERIA IN GUT

FOCUSING ON BREATHING PATTERN CAN BRING DOWN ANXIETY

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TIP 05

04 P TI

ACTIVE LIFESTYLE CAN BE BENEFICIAL FOR IMPROVING HEALTH POST CANCER TREATMENT

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he lthspectra Helthspectra is all about providing valid information about health and related issues in the current world. Our dedicated team works on all the aspects on how to spread happiness in all and guide them in various tasks through informative and interesting articles.

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