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Editorial & Advertising: Magna Publishing Co. Ltd., Magna House, 100/E, Old Prabhadevi Road, Prabhadevi, Mumbai-400 025. Tel: 022-67091234; Fax: 022-67091208. E-mail: health@magnamags.com

www.healthnnutrition.co.in FEBRUARY 2018 sVOLUME 29 sNUMBER 11 Website: E-mail: health@magnamags.com

Editor Vinodini Krishnakumar Senior Correspondent Harsha Advani Editorial Assistant Prabhakar A Puthran Chief Photographer Sanjit Sen Graphic Designer Bharat K Vanjari Resident Editors Meeta Mishra (New Delhi)

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Suresh Chandrasekaran (Chennai) Ashim Banik (Kolkata) Advertising Executive Roshan Francis (Bangalore) Production Co-ordination Mangesh Rathod Content and Digital Sales Manoj Bordikar PANEL OF EXPERTS Nirad Vengsarkar (Orthopaedics) R K Anand (Paediatrics) Mahesh Lalwani (Dentistry) Rui Fernandez (Dermatology) Ajit R Menon (Interventional Cardiologist) Anand Harish Gokani (Diabetology)

Christopher De Souza (ENT) Manik Hiranandani (Acupuncture) Ali Irani (Physiotherapy) Dilip Nadkarni (Sports Medicine) Keiki R Mehta (Ophthalmology) Rupin Shah (Andrology) Avan Dadina (Obstetrics & Gynaecology) Ashit Sheth (Psychiatry) Mahinder C Watsa (Sexology)

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CONTENTS COVER CREDITS PHOTOGRAPHS COURTESY: MOBIEFIT

REGULARS

Small Doses Notes from the editor

Readers’ Pulse Letters and reactions

Fit & Famous

HEALTH

Health Flash Latest medical discoveries, views and more…

Health Alert Recognize the risk of cancer in your family

Pain Management Don’t overdose on painkillers

Senior Care Understand why gait matters

Health Focus Sleep well to stay fit

Sleep Well Priya Banerjee reveals her sleep secrets

16 Health Flash

Muscle Guide

Dental Care

Nature Nurture

110

Dental Care

Healthy Moves

Sex Capers

Stop corporate binging

Core-strengthening workouts

Better bonding tips in the bedroom

DIET

Fit Bit

Manage your muscle cramps

Trends in diet, food fads and more…

FEATURES

Nutrition Update

Nature Nurture Health-boosting guava

Healthy Eating Is chocolate good for your heart?

Food Note Understanding the paleo diet

FITNESS

Fitness Forum The latest trends in exercise

Body Care Get back in shape, post the parties

Parenting Let your kids get dirty

Fit Fad Decoding fat freezing

Valentine’s Special Celebrities reveal their healthy marriage mantras…

102

Star Time

Milind Soman unveils the January 2018 issue of ‘H&N’

Wonder woman Gul Panag on her adventurous life…

Self Care

Fit & Famous

Muscle Guide DIY exercises for a ripped body… 10 February 2018 HEALTH & NUTRITION

104

DIY tips and tricks to live a healthy life

108

Just Launched Reviewing new products on the rack…

113 Q&A

Our panel of doctors answer your queries

Healthy Eating

Q Small Doses

“Instead of trying to make your life perfect, give yourself the freedom to make it an adventure, and go ever upward.” Drew Houston

ilot, biker, racer, marathoner, adventure traveller and more... Gul Panag is an adrenaline junkie who loves living on the edge. And helping her live it up is her healthy fitness level – “exercise helps me in everything else I do,” she says. Senior Correspondent Harsha Advani unravels the beauty queen-turned-actor’s fun, fearless ‘n’ fitness-conscious avatar (‘Fit & Famous’) - a facet that will inspire you to tap into your adventurous side, and get going! ...Don’t get too adventurous though when it comes to taking painkillers. Taking OTC or prescription painkillers may seem like a simple solution to treat pain, but they come with long-term health risks. ‘Pain Management’ addresses the issue in-depth and suggests pill-free treatments for pain. Worth a read... Think you are worthy of treating yourself to a creamy cheeseburger while acing that project at work? Think again. You may be corporate binging, which can mess badly with your oral health. ‘Dental Care’ shows you how not to fall prey to the new health evil that’s taking the workplace by storm... ...Don’t also get perturbed if cancer runs in your family. Turn to ‘Health Alert’ to find out how tuning in to your family’s cancer history can help you recognize your potential risk. And this World Cancer Day (February 4th), pledge to do all you can to protect yourself from the disease, whether you are at risk or not... Risk yourself to fall in love... It sure is a beautiful feeling but don’t risk faulty behaviours to ruin your love life. ‘Sex Capers’ identifies bedroom habits that are increasingly posing a threat to a relationship. Fix them, and make your cocoon of love a place of bliss, not tiffs... Read also, our stories on decoding fat freezing, muscle cramping, the paleo diet and more... And lastly, here’s our li’l Valentine’s message for you: Love yourself a bit more, as your relationship with yourself sets the tone for every other relationship you have! A happy and healthy V-Day to everyone ☺

vinodini@magnamags.com

12 February 2018 HEALTH & NUTRITION

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CHANGE Begins Here

Q Readers’ Pulse LETTERS FROM OUR BEST CRITICS AND ADMIRERS KUDOS!

ongratulations to the Indian team for winning the Blind Cricket World Cup 2018 after beating Pakistan in the finals! But despite the victory, monetary funds and fair recognition still remain a distant dream for our spirited visually impaired players. Time the BCCI took it upon itself to support the players, and the media too gave them their due! Sumit Shellar, Pune

BETTER FACILITIES INSPIRATION!

our ‘Fit & Famous’ article (Jan 2018) featuring Milind Soman was awesome and an inspiration to all age groups - from teenagers to senior citizens. His determination and dedication towards fitness is commendable.! Pallavi Nene, Mumbai

HAIR APPARENT

am a 62-year-old woman, and have been a photographer till the age of 52. I feel men who promote physical fitness in your magazine should not shave their body hair, as hair makes them look manly. If they think their chest contours are masked by an overabundance of hair, only the chest (not underarms) should be freshly shaved, just before the photo shoot. Three-four-day-old bristles should not be seen. Sahil Vora, Bangalore

REQUEST!

am an 80-year-old subscriber of your magazine, and have been reading ‘H&N’ since years. I like the articles featured. A suggestion: Please include more queries in the ‘Q&A’ section. They are very informative and helpful. Jitendra R Shah, Ahmedabad

wo children younger than five die every minute. There is one government doctor for every 10,189 people, one hospital bed for every 2,046 people, and only one in five doctors in rural India are qualified to practice medicine. These dismal figures prove that despite a growing economy, India lags terribly behind in healthcare. Hope the powers-to-be seriously make efforts to improve healthcare facilities in the country. Giridhar Kamath, Mumbai

WAKE UP!

ccording to a recent report, women’s health is ailing in India. We have the largest number of anaemic women in the world. And this is because women eat an unbalanced diet devoid of fresh fruits, green vegetables, pulses, meat and milk products that are required to lead a healthy life. The need of the hour is for women to prioritize themselves. Wake up ladies, and take charge of your health! Priya Kapadia, Hyderabad

(Three best letters will receive gifts. Write to ‘Health & Nutrition’, Magna House, Old Prabhadevi Road, Prabhadevi, Mumbai - 25; or email health@magnamags.com)

My life in the FAST lane I care for GREEN

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Health S

eniors, watch the way you walk… The cons of corporate binging… Don’t be sleep deprived… Does cancer run in your family?... Medical news, breakthroughs & more… Stay healthy, stay happy!

HEALTH & NUTRITION February 2018 15

Q Health Flash

STAY UPDATED WITH THE LATEST MEDICAL BREAKTHROUGHS

CANCER & FAT O

ut of the 36 kinds of cancer evaluated, researchers have found strong evidence for a link to obesity for 11 – in the colon, rectum, biliary tract (liver and gallbladder), pancreas, breast, endometrium (uterine lining), ovary, kidney, and the gastric cardia (the junction of the esophagus and stomach); a certain type of esophageal cancer (adenocarcinoma); and one type of bone marrow cancer (multiple myeloma). Make sure you’re doing at least 150 minutes per week of moderate-intensity activity such as brisk walking, as obesity is a cancer risk factor that can be modified through exercise and diet.

Anxiety Attack! M

any people are quick to grab a pill bottle when they experience health problems. Apart from constant low energy, below are few other notable symptoms. Symptoms of anxiety: DExcessive ongoing worry and tension. DRestlessness or a feeling of being ‘edgy’. DIrritability. DMuscle tension. DHeadaches. DSweating. DTrouble falling or staying asleep. DTrembling. DBeing easily startled.

16 February 2018 HEALTH & NUTRITION

Women & Heart Disease W

omen are more likely than men to have non-typical heart attack signs and symptoms that don’t include chest pain, but may include other symptoms such as:

Watch

Out! What are the signs and symptoms of osteoarthritis?

Joint pain and stiffness, the major symptoms of osteoarthritis, can be mild at first. For example, your joints may ache after doing yard work or exercise, or you may feel stiff for a few minutes when you get out of bed in the morning. Other symptoms include: ä Pain in your weight-bearing joints, such as the knees and hips or in your fingers. ä Cracking or creaking sounds when moving joints in your hands, knees, hips and spine. ä Some swelling at the joints. ä Knobby overgrowths on finger joints.

Unusual fatigue Neck, shoulder or jaw discomfort

Sweating

Shortness of breath

Nausea or vomiting, or abdominal discomfort Unusual weakness

HEALTH & NUTRITION February 2018 17

Q Health Flash

STAY UPDATED WITH THE LATEST MEDICAL BREAKTHROUGHS

n o i t s e u Q d o o G What can I do to prevent nighttime leg cramps?

Nighttime leg cramps are involuntary muscle contractions in the calf, feet, and thigh muscles that tend to occur more often with age. Often, leg cramps develop for no apparent reason, but there are factors that may increase your risk: Heavy alcohol consumption, dehydration, sitting too long, prolonged standing, deficiencies in magnesium, calcium and other nutrients, and use of certain medications, such as diuretics and statin drugs. Stay well hydrated, and keep your bed covers loose, so they donâ&#x20AC;&#x2122;t press down on your feet and tighten your lower leg muscles. Before you go to bed, take a warm bath or shower. Massage your leg muscles, or ride a stationary bike for a few minutes. Also, try stretching your leg muscles. Sit with your legs extended and your knees straight. Grab the end of your foot and pull it toward you. Hold for 15 to 20 seconds, and do two to four repetitions with each foot.

How effective is capsaicin as a pain reliever? A

pplying capsaicin (often found in pain-relieving gels) to the skin can be effective in reducing pain caused by shingles, diabetes, arthritis, and other conditions. Capsaicin is made from the seeds of chilli peppers. It can irritate the skin and cause a burning sensation that some people cannot tolerate, especially during the first few weeks of use. For most people, getting used to the substance and determining its effectiveness takes three or four weeks.

Q Health Flash

STAY UPDATED WITH THE LATEST MEDICAL BREAKTHROUGHS

What Causes Snoring?

l During sleep, the muscles in the throat, tongue, soft palate, and the upper airway relax. l When these muscles relax, they sag, as do the tissues they support (e.g. tonsils, throat walls, and uvula – the teardrop-shaped piece of tissue that hangs from the roof of the mouth in the throat). l These sagging muscles and tissues partially obstruct the airway and reduce air intake. l As you automatically inhale more deeply to take in more air, you pull even more of this tissue into the airway. l The snoring noise comes from the vibrations of the tissue as air passes through the narrowed opening.

Early signs of heart disease in people who drink sugary sodas N

ew research adds to the growing evidence linking a high-sugar diet to heart disease. A report in the ‘American Heart Journal’ found that people who drank at least five sugar-sweetened sodas a week were more likely to have early signs of heart disease than people who drank less than one soda weekly.

HEALTH & NUTRITION February 2018 21

Q Health Alert

Does

CANCER

Run In Your Family ?

There is much you can do to recognize your potential risk and catch the disease before it strikes.

ou may remember stories of your father’s military service and your mother’s hometown, but how much do you know about your family’s medical history? In particular, do you know whether anyone on your mom or dad’s side ever had cancer? “Family history can be one of the first lines of defense in

egree d t s r i f e Th to be d n e t s e relativ cial. This u r c t s o the m u share o y e s u a is bec our DNA y f o % 0 5 c A geneti . m e h t with cancer o t y t i l i b suscepti arantee that t gu does no cer, but n a c t e g you will er risk. h g i h a e you hav

preventing cancer,” says Dr Huma Q Rana, clinical director of the Centre for Cancer Genetics and Prevention at Harvard-affiliated DanaFarber Cancer Institute. “If you can get a picture of the patterns of cancer on both sides of your family, you can screen for certain cancers more closely and either prevent them or catch them early.” And if you do get cancer, your genetic heritage might provide clues to help your doctor choose targeted therapies to treat it.

All in the family Your family’s cancer history should include your first-degree relatives – father, mother, and siblings – as well as your second-degree relatives, if possible – aunts, uncles, and grandparents. Note what type of cancer occurred, the age at diagnosis, as well as the age at which the person died and the cause of death. The first-degree relatives tend to be the most crucial. “This is because you share 50% of your DNA with them. A genetic susceptibility to cancer does not guarantee that you will get cancer, but you have a higher risk,” says Dr Rana. Lifestyle and environmental factors HEALTH & NUTRITION February 2018 23

point n i p n a c If you editary r e h n i a t a cer your n i r e c n a c ou may y , y l i m a f isk of r e h t n u r ther o g n i p o l deve cancers types of with it. d e t a i c o ass

Paternal Uncle

Father

Maternal Grandmother

Maternal Grandfather

Paternal Grandmother

Paternal

Grandfather

Maternal Aunt

Mother

Maternal Aunt

Ovarian cancer Brother

You

Sister

Breast cancer Prostate cancer

Niece

Daughter

Knowing your family’s history of cancer can help you better assess your own risk. This sample family tree depicts a family with a history of ovarian, breast and prostate cancer.

also play a part in your cancer risk assessment. For instance, if your father died of lung cancer in his 80s and was a lifelong smoker, the cancer probably did not reflect a strong genetic trait. If you can pinpoint a certain hereditary cancer in your family, you may run the risk of developing other types of cancers associated with it. For instance, 3% of people with colon cancer have Lynch Syndrome, an inherited disorder that also increases the risk of cancers of the stomach, kidney, bladder, skin, and (in women) uterus. Of course, a family medical history can be difficult to obtain. Family members can be estranged or not forthcoming about their history of cancer. And odds are your older relatives have passed away. Even if you can’t create a complete family cancer history, any medical information you can provide your doctor is helpful. “For instance, knowing if family members have died of other causes and age at diagnosis or death can help build a family history profile,” says Dr Rana.

24 February 2018 HEALTH & NUTRITION

Pass it along Who has been diagnosed with cancer in your family affects not only you, but also your children. For example, if your mother died of breast or ovarian cancer, which can sometimes result from a mutation in the BRCA1 or BRCA2 genes, you might not worry about it yourself since these are woman-specific cancers. But you may have inherited a mutation that is also associated with the development of aggressive prostate cancer, says Dr Rana. And even if you remain cancerfree, you could still pass along that mutated gene to your daughter, which puts her at a higher risk for breast or ovarian cancer. In fact, a 2011 study found that 24% of women with ovarian cancer had an underlying mutation. “That’s why it’s so important to try to put together as detailed a medical history

as possible. It’s not just for you, but something you can share with your children and grandchildren,” says Dr Rana.

Genetic testing Your family cancer history is only the first step. A genetic test can help clarify whether you have one or more specific genetic mutations. Genetic testing involves seeing a genetic counsellor or other specialist who assesses your family history and explains the risks and outcomes of testing, like anxiety from inconclusive results, or the need for closer cancer surveillance if you have a mutation. A simple blood or saliva test looks for mutations in a number of genes related to cancer. You typically get the results in about four weeks. Years ago, genetic testing was expensive, but it is now more affordable and accessible.

ancer c y il m a f Your only the is y r o t is h genetic A . p e t s first clarify lp e h n a c test have u o y r e h t whe e specific r o m r o one tations. u m ic t e gen

PREVENTION STRATEGIES If you’re at high risk of cancer, a number of options may help you catch it early or take steps to prevent it. These may include: ■ Conventional (non-genetic) screenings and frequent checkups. ■ Surgical removal of organs that may develop cancer, such as the breasts or ovaries. It’s not foolproof, though, and wouldn’t be appropriate for everyone. ■ Stopping smoking, limiting alcohol consumption, getting regular exercise and eating a healthy diet may help reduce your risk.

Think you’re too old to worry about cancer? Think again. Cancer, like some relatives, can always show up unexpected. “You can get diagnosed with cancer late in life, so don’t think you are home free if you reach a certain age cancer-free,” says Dr Rana. “Know your family history and talk to your doctors about your possible risk and strategies for prevention.” HEALTH & NUTRITION February 2018 25

Q Pain Management

? p i r T li l

On A

f o s the k s i h ng r e eig ati h t s, outw e tre … e m on hil ain i t e ati , w p m ic s c o i t n S ed e ro m ben ch

aking over-the-counter or prescription painkillers may seem like a simple solution for chronic pain. It’s actually a bit more complicated, yet many adults aren’t aware of potential problems. They think that if it doesn’t require a prescription, 26 February 2018 HEALTH & NUTRITION

it’s safe. But there are some long-term health risks. Here’s what you should know about some commonly used pain relievers.

ACETAMINOPHEN Acetaminophen (Tylenol)

helps reduce fever and pain. It’s available over the counter, and it’s in many types of medications, including some prescription drugs. But large doses can damage the liver. Drinking alcohol while taking acetaminophen can also cause

liver damage. Acetaminophen may increase the risk of bleeding if you take warfarin (Coumadin). The FDA sets the maximum daily dose for the average healthy adult at no more than 4,000 milligrams (mg) per day for short-term use, although even lower doses can be toxic to the liver in some people. It’s in so many different kinds of medications that you may inadvertently take too much. Such medications include over-

the-counter remedies for pain, sleep, or cold symptoms.

NSAIDS Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil), naproxen (Aleve) or aspirin, are available over the counter, and in stronger doses by prescription. Like acetaminophen, NSAIDs reduce fever and pain, and they go further by reducing inflammation.

dications e m id io p O s of pain e g a s s e m block d reduce n a in a r b to the ception r e p ’s y d o the b But long. t r o f m o c of dis f opioids term use o he risk of t h it w s e com , , addiction e c n e d n e dep n, falls, constipatio slowed confusion, , slowed e im t n io t c rea nd death. a , g in h t a bre

But regular, long-term use of NSAIDs has been linked to ulcers, stomach bleeding, kidney problems, high blood pressure, and increased risk of heart attack or stroke. The FDA warned that NSAIDs raise the risk for heart attack and stroke even with short-term use, and even among people who don’t have heart disease.

PRESCRIPTION PAINKILLERS Opioid medications, such as oxycodone (Oxycontin) and hydrocodone (Vicodin), are among the most commonly prescribed prescription painkillers. They block messages of pain to the brain and reduce the body’s perception of discomfort. But long-term use of opioids comes with the HEALTH & NUTRITION February 2018 27

rformed e p e g a Mass rapist e h t a y b n pain trained i reduce s p l e h f relie relax d n a y t e i anx endons, t , s e l c s mu s. and joint

PILL-FREE TREATMENTS FOR PAIN Physical therapy. Stronger muscles help absorb pressure on the joints. Devices. Splints and braces can immobilize joints and relieve pressure on nerves. Canes and walkers allow you to redistribute your weight away from painful joint.

Acupuncture. Evidence about its effectiveness is mixed, but many randomized controlled trials have suggested acupuncture helps reduce chronic pain. Therapeutic massage. Massage performed by a therapist trained in pain relief helps reduce anxiety and relax muscles, tendons, and joints.

risk of dependence, addiction, constipation, falls, confusion, slowed reaction time, slowed breathing, and death. For older adults, the most common cause of pain is osteoarthritis. And the best prescription medications for that are opiates. About two million people in the United States struggle with opioid addiction. Neurontin (gabapentin) is an anticonvulsant medication often prescribed for nerve pain. It’s less risky than NSAIDs and opioids, but it has its own risks, such as sedation, cognitive impairment, dizziness, and falls.

WHAT YOU SHOULD DO When taking painkillers on a regular basis, weigh the risks and benefits with your doctor. For generally healthy older adults with chronic pain, acetaminophen is recommended. It’s the first-line choice for osteoarthritis, but for long-term use, limit the daily dose to 2,000 mg or less. NSAIDs should be avoided if having high blood pressure, heart disease, or kidney problems, or if you’re taking blood thinners. Otherwise, use the lowest dose possible for the shortest amount of time, and avoid NSAIDs once you reach the age of 60. Above 60, the data shows significant risks, and they increase by decade. Acetaminophen should be combined with pillfree treatments (see box) before trying prescription painkillers. If you take prescription painkillers, ask a family member to hold and supervise your medications, and give you only what’s prescribed and needed. 28 February 2018 HEALTH & NUTRITION

Q Health Promo

Correct Your Circadian Rhythm …For effective weight loss.

besity can start at any age. And can have many reasons. If one or both the parents are obese, then there are chances for the children to be obese or over weight. Weight also depends on the food intake and physical activities. The circadian rhythm is also one of the causes for weight gain. The human body has many living clocks within it, each ticking away to its own rhythm. The circadian rhythm, also known as the body clock, has often been overlooked as unimportant, but emerging evidence is now encouraging clinicians and scientists to study it further and utilize it to help patients, and to advance our knowledge about the human body (and other living organisms too). The circadian rhythm plays a role in allowing those, like many of our grandparents, who have a fixed schedule, live longer, healthier and happier lives. It also plays a role in the emergence of health problems like obesity, diabetes and depression in those who don’t tend to have fixed schedules. The circadian rhythm was discovered when scientists were surprised to find that plants that bloomed in sunlight maintained their blooming schedule even after

The circadian rhythm has a big impact on weight loss. It has been found that eating meals at irregular timings can result in weight gain and other health problems.

Rajshree Vora Obesity and Lifestyle Expert

they were put inside a dark room. To maintain health, all living organisms follow the bio rhythm clock. There is an optimal time for everything including eating, sleeping, taking medicines and doing workouts. The circadian rhythm also has a big impact on weight loss. It has been found that eating meals at irregular timings can result in weight gain and other health problems. This is because, among many other factors, the liver has its own clock which determines when it will release insulin. This can result in food being stored as fat rather than being used by the body. To find out and set the right circadian rhythm, lifestyle training is very important. We have helped many people and not only have they lost weight, but have also got many health problems reversed. Here are some tips that you can utilize to improve your health and get your lifestyle in sync with your body’s circadian rhythm: u Follow a fixed sleep schedule. u Keep meal timings fixed. u Relax and meditate for 10 minutes daily if your routines are often broken. www.rajshreeyoga.com/blog

HEALTH & NUTRITION February 2018 29

Q Senior Care

THE

Way Walk YOU

Taking a deep look at why gait matters in seniors...

ike almost everything else, the way we walk changes as we age. Maybe you’ve noticed it in yourself or a friend: A slower step, a slight stagger, or a limp, a shuffle, a tilt. But how do you know what’s normal and what’s not? While many people experience some slight changes in their gait as they age, for others this doesn’t happen until they are extremely old. However, walking difficulty should not be accepted as an inevitable consequence of aging. It can signal an underlying condition that needs medical attention and whose adverse impact on mobility and independence can be avoided if recognized and treated early enough. A study estimated that about 10% of people aged between 60 and 69, and nearly 62% among people aged between 80 and 97, have a gait, or walking pattern, disorder. Abnormal gait changes can signal a nervous system condition, such as Parkinson’s disease; a bone, muscle, or joint disorder, such as arthritis; psychological factors, such as anxiety or depression; or drug side effects. Some gait disturbances are associated with an increased risk of developing dementia and cardiovascular disease. Any type of gait change predisposes adults to falls and serious injuries. If you notice a change in gait in yourself or a loved one, have the change checked out by a doctor to detect the underlying causes and prevent falls and future immobility.

NORMAL AGERELATED GAIT CHANGES Several distinct elements determine whether gait is normal in healthy older adults: u Speed. Most adults walk more slowly as they age. In people who don’t have significant health problems, gait speed declines by about 0.2% a year up to age 63, and up to 1.6% each year after that. A reason for a slower gait may be decreased strength in the calf muscles, which you use to propel yourself forward. u Cadence. For most people, cadence, or rhythm, doesn’t change as they age. Cadence is

walking An upright rmal in o n is n io it pos adults, r e ld o y h lt hea e people m o s h g u o alth ir pelvis may tilt the an inward h it w d r a w for r back e w lo e th curve in lumbar s a n w o n (k se of tight u a c e b ) is lordos les, weak c s u m r o x hip-fle cles, and s u m l a in abdom minal fat. o d b a d e s increa

erlook Don’t ov es your sho e sibl as a pos o an tor t contribu y gait. d a e t s n u hoes lI l-fitting s ort upp with no s ou to ey can caus feet. our shuffle y

related to leg length: Tall people take longer steps at a slower cadence, and short people take shorter steps at a faster cadence. The appearance of deceleration is not due to cadence but to shorter steps as a person ages. u Double stance time. The length of time a person has both feet on the ground while walking can double with age. A person with a longer double stance time may look as if he or she is walking on ice. u Walking posture. An upright walking position is normal in healthy older adults, although some people may tilt their pelvis forward with an inward curve in the lower back (known as lumbar lordosis) because of tight hip-flexor muscles, weak abdominal muscles, and increased abdominal fat. u Joint motion. Because ankle flexibility may be 32 February 2018 HEALTH & NUTRITION

reduced, gait may change slightly as the back foot lifts off the ground when walking. Older adults also have a limited range of motion in the hips. Age-related gait changes can result from a general reduction in fitness, including stiffness, loss of limb strength, a declining sense of balance, and less lung and heart capacity. On average, people with stronger legs or more range of motion in their ankles and hips walk faster. Walking speed has been linked to overall health and life expectancy: Fast walkers (defined as 1 meter per second, or 2.5 mph, or more) are more likely to outlive slower walkers. And having to stop walking while talking is a predictor of future falls. The fear of falling can cause a gait change. Called cautious gait, this change in gait occurs in older adults who have already taken a stumble or who have poor vision. A

person with cautious gait may have exaggerated agerelated gait changes and walk with careful, wide-legged movements and minimal arm movement. If a cautious gait isn’t corrected, and fear of falling becomes obsessive, it can lead to a phobic gait disorder in which a person becomes completely unable to walk.

ABNORMAL GAIT CHANGES A sudden change in gait with no apparent cause is not normal and needs to be evaluated by a doctor right away. Often, however, gait changes are more subtle and develop gradually as a result of a chronic medical condition. An abnormal gait is rarely due to one single factor. Most gait disorders involve multiple contributing factors. For example, it’s not uncommon for one person’s gait to be impaired by a combination of joint pain,

a visual impairment, and the side effects of medication. To determine what’s causing your gait change, your doctor will perform a comprehensive history and a physical exam and review your mediations. Reasons for abnormal gait change include: u Parkinson’s disease. Quick, short steps or shuffling, with the knees, hips, and spine bent, could suggest Parkinson’s disease or parkinsonism. Parkinsonism is a condition with symptoms similar to Parkinson’s disease that also affects gait. u Arthritis. Knee or hip arthritis can force you to change your gait, often in an effort to relieve pain as

you walk. You may appear stiff; take short, slow steps; or seem unable to beat your body’s weight. u Back and neck problems. Lumbar spinal stenosis, which is a narrowing of the canal through which the spinal cord travels in the vertebrae of the lower back, can affect gait. Spinal cord compression in the neck region (cervical spondylotic myelopathy) can interfere with gait and cause loss of balance and co-ordination and also result in ‘foot drop’, a weakness in the ankle muscles that causes the toe to drag while walking. Foot drop is sometimes accompanied by a high

change in n e d d u s A pparent a o n h it gait w ormal n t o n is cause s to be d e e n d n a a doctor y b d e t a evalu y. Often, a w a t h ig r nges a h c it a g , however tle and b u s e r o are m ually as d a r g p lo deve chronic a f o lt u s a re ndition. o c l a ic d me

PUTTING GAIT TO THE TEST Your doctor can sometimes get a good idea of what’s causing your gait problem by watching the way you move. He or she may ask you to perform various movements and perhaps time you while you do them. In the Timed Get Up and Go test, you get up from a chair without using your hands, walk 3 meters (about 10 feet), turn, and return to sit back down. You should be able to complete the action in about 10 seconds. If you take 14 seconds or more, it’s considered abnormal, and you have an increased risk of falling.

lifting of the leg to avoid catching the toe on the ground. u Other orthopaedic problems. Lower-extremity surgery or trauma, such as a fracture, can cause a deviation from normal gait. u A vitamin B12 deficiency. A stagger or an unsteady

EXERCISING FOR BETTER POSTURE, STRENGTH AND A LONGER LIFE Here’s a start-up strength programme for older adults: A five-minute warm up of walking or stationary bike riding, rowing, or using a stair-stepping machine: u Two sets of 10 wall push-ups:

Stand a little more than arm’s length away from a wall, lean forward slightly and place your palms flat on the wall about shoulderwidth apart. Slowly bend your elbows so that your chest approaches the wall. Pause and then slowly return to the starting position without locking your elbows.

u Two sets of 10

squats: Stand in front of an armless chair, to prevent you from falling backward, with your arms parallel to the ground. Slowly lower yourself to a near-sitting position, pause, and then slowly stand.

u Two sets of 10 toe

raises: Keep a hand on a counter or chair for balance and then rise up on the balls of your feet for a count of 20 and then slowly lower your heels to the ground.

HEALTH & NUTRITION February 2018 33

rcises, e x e e c n Resista g, and in in a r t e balanc Physical . lp e h n a walking c es aimed in t u o r y therap g and in n e h t g n at stre pecific s g in n e ctive. e length f f e n e t f are o muscles walker a r o e n a Using a c vent falls. pre can help

34 February 2018 HEALTH & NUTRITION

gait can be a sign of a chronic vitamin B12 deficiency, which can lead to a degeneration of the nerves in the spinal cord and brain. Early detection is crucial: By the time a B12 deficiency gives rise to difficulty walking, the nerve damage may be irreversible. u Peripheral neuropathy. Damage to sensory nerves in the feet can cause numbness, tingling, or pain in the feet and result in an inability to walk properly. Diabetes is a common cause, but many other medical conditions that are amenable to treatment can also cause neuropathy. u Other neurologic disorders. Many brain and nervous system disorders can trigger a wide range of gait changes, including unsteadiness; slow, small steps; lack of coordination; feeling as if your feet are stuck to the ground; or difficulty initiating leg movement. Brain tumours, multiple sclerosis, and Huntingtonâ&#x20AC;&#x2122;s disease are examples of the many neurologic disorders that can cause gait disturbances. Strokes are a common cause of gait disorder. The term â&#x20AC;&#x2DC;silent strokesâ&#x20AC;&#x2122; refers to the fact that a single stroke might not have any symptoms, but multiple small strokes can additively lead to gait problems. Normal pressure hydrocephalus is a buildup of cerebrospinal fluid in the fluid-containing sacs of the brain due to an inability of the fluid to flow normally. Hallmark symptoms include

itions, Many cond thritis such as ar son’s and Parkin prove disease, im ise. with exerc ysical Formal ph n therapy ca matic lead to dra ents. improvem

difficulty initiating walking, the feet becoming frozen in place, and incontinence. It can often be reversed if identified early. u Peripheral artery disease (PAD). PAD can cause calf, thigh, and foot pain, which occurs when the arteries to the legs can’t deliver sufficient blood flow, resulting in leg pain after walking short distances. u Mental health disorders. A depressed mood may cause you to walk more slowly and shuffle, and anxiety may cause you to walk more cautiously. u Drug side effects. Some medications can directly impair walking by causing a Parkinson-like gait disorder. Antipsychotic drugs and metoclopramide are common causes. Drugs that cause blurry vision, confusion, drowsiness,

and low blood pressure upon standing – and there are many – can adversely impact gait. u Footwear. Don’t overlook your shoes as a possible contributor to an unsteady gait. Ill-fitting shoes with no support can cause you to shuffle your feet. High heels and crepe soles can impair gait. War sturdy, low-heeled shoes instead.

IMPROVING GAIT Many causes of the gait disorders listed above can be improved, and treatment can help prevent injuries from falls and improve mobility. Drug therapy can improve symptoms of many conditions that affect gait and surgery may help in conditions such as arthritis and hydrocephalus. Many conditions, such as arthritis and Parkinson’s disease, improve with

exercise. Formal physical therapy can lead to dramatic improvements; group activities, such as a tai chi class, can have good results. Resistance exercises, balance training, and walking can help. Physical therapy routines aimed at strengthening and lengthening specific muscles are often effective. Using a cane or a walker can help prevent falls. A physical or occupational therapist can design a programme specific to your needs. Consider installing grip bars and brighter lights, and remove tripping hazards like electrical cords and throw rugs. A change in gait or walking difficulties is not an inevitable consequence of aging. Weakness, unsteadiness, slowness, pain, or stumbling while walking should be assessed by your doctor. HEALTH & NUTRITION February 2018 35

Q Health Focus

Donâ&#x20AC;&#x2122;t let loss of sleep play havoc with your system.

36 February 2018 HEALTH & NUTRITION

dition d a n e e r Sc obile) m d n a (TV to be appears source r o j a m a 0%) in 6 y l r a e (n ting to u b i r t n o c lay. sleep de

he human body requires sleep for a minimum of one third of the total hours in a day, which is eight hours. Millennials and baby boomers that form a majority of the adult population are particular about their exercise regime and are aware of the food they eat. However, importance of adequate sleep is completely lost. A study via the Sleep-ometer, a sleep assessment tool by Godrej Interio, speaks volumes about the sleep deficit that the nation is facing. Below are the findings: n Over 80% individuals are moderate to severely sleep deprived. n Over 60% use smart phones and other devices before bedtime. n Only 9% sleep at 10 p.m, the recommended time to go to bed. n More than 28% people sleep for only 4-6 hours every day. n Over 32% shared they were unable to sleep through the night. n Nearly 70% of the respondents have poor

sleeping habits. n Nearly 40% shared they went

to bed after 12 p.m. n Screen addition (TV and

mobile) appears to be a major source (nearly 60%) in contributing to sleep delay. All the above traits can be attributed to lifestyle changes such as stress due to work, eating habits and changes in body clock. An entire generation of adults does not seem to realise that the repercussions of insufficient sleep can be annihilating. Sleep starvation is rampant in India and needs to be kept in check before it reaches disastrous levels. IMPACT OF LACK OF SLEEP ON OUR BODY Stage1: Affects normal hormone functioning: Normally, our body produces over 50 different hormones daily. Disturbed or lack of sleep will disrupt the normal production of these hormones. For example, the human growth hormone that aids in growth and cell repair peaks

during sleep. Lack of sleep will disrupt this production, thus affecting our body’s natural ability to grow and repair the cells. Additionally, other hormones that control the metabolism and hunger will also get affected, forcing the body to seek more food as a means to increase energy levels in our body. Stage 2: Instability in the levels of energy and mood swings Sustained lack of sleep has been known to lead to reduced energy levels, which further results in unstable moods, excessive sleepiness during the day and bursts of euphoria. While shifting attitudes can disrupt the normal functioning of daily activities, excessive sleepiness during the day especially can be hindering and even dangerous. This can lead to frequent lapses in focus, forcing the body to seek reprieve at any time. These incidences are known as ‘microsleeps’ which are also known to be a contributing HEALTH & NUTRITION February 2018 37

kind y n a f o ctivity a l a c i dy and o o b Phys r u cardi for yo o d d o o o t g is lth. Try our times a e h p slee least f t a ays. s d e e s t i c a r exe altern n o r o de a week ercises inclu ing ex cl Cardio wimming, cy ,s jogging walking. ple or sim

factor to traffic accidents as drowsy drivers tend to fall asleep at the wheel. Stage 3: Leads to long-term illnesses, diseases and cancer Your body may recover from not sleeping quickly, but if continued over a period of time, the negative long-term consequences on health would have already set in. For instance, the immune system would be the worst hit and unable to defend the body effectively. Poor and restricted sleep would lead to the development of specific illnesses and diseases. These notably relate to cardiovascular diseases, diabetes, hypertension and even certain types of cancers. REMEDIES FOR SLEEP DISORDERS Rampant sleep deprivation is remedial and can be curbed if conscious action in following a sleep regime is taken. Some measures to alleviate the discomfort

38 February 2018 HEALTH & NUTRITION

associated with sleep disorders are: Follow a routine: Set the clock as per your bedtime and stick to it. Keep distractions such as phones, gadgets and late night TV shows away. Work towards getting good, on-time sleep and take it just as seriously as any other habit. Exercise: As we already know, physical activity of any kind is good for your body and sleep health. Try to do cardio exercises at least four times a week or on alternate days. Cardio exercises include jogging, swimming, cycling or simple walking. Ask a sleep expert: If you still think you are facing issues while sleeping and are worried you may be prone to heart problems, consult a sleep doctor. Together, you may be able to figure out what exactly is keeping you awake at night.

DR PREETI DEVNANI

Sleep Therapist Sleep@10, A Godrej Interio Initiative

SLEEP WELL PRIYA BANERJEE, actor, decodes her sleep routine... “I try to sleep for seven-eight hours daily, depending on my shoot schedule. If it’s a night shoot, I try to complete my sleep during the day. “I prefer a mediumhard mattress to sleep on as I have heard that soft mattresses are not good for the back and can eventually lead to back problems. “I avoid caffeinated drinks a couple of hours before sleeping and I also keep myself hydrated all day, as I believe it’s important for a peaceful sleep. Avoid overthinking and keep the mind calm before hitting the sack.” HARSHA ADVANI

Q Dental Care

Corporate Binging?

Eat mouth-healthy to negate the effects of corporate binging.

he corporate world surrounds you either with an upcoming project deadline or a sudden last minute change in your presentation. These unexpected situations bring along with them the most unwelcomed stress element. You are either required to wait back long hours working on your project completion or you are working towards attaining your future work goals. Stressful life events like these tend to generate cravings for comfort food binging. Positioning yourself before your laptops with a greasy cheeseburger may seem like the easiest elucidation for all your corporate woes. Halfway through the creamy burger, is when guilt usually sets in. Your faulty corporate eating habits have done nothing good to eliminate stress levels, but have made ways to degrade your oral hygiene. Nothing seems to stop you from hogging while at work, and soon you know that you have fallen prey to an eating disorder. Your dietary habits have a major role to play in defencing your dental care. The most common advice you get to hear to safeguard your dental condition is to curb the intake of sugary treats that may cause a cavity built-up in your tooth. Sugar and acid work hand-inhand in damaging your oral care. Unseen microbes called bacteria thrive in your mouth at all times. These harmful germs have the ability to form a sultry material called plaque that lies on the tooth surface. The moment there is sugar intake, the microbes in the plaque bolt up the sugary stuff and convert them into acids. These faulty acids have a great potent to melt the hard enamel covering your teeth. And with this, starts the process of cavity build-up.

While at work, the constant chewing of gums to nibble on those lubricious treats almost throughout the day can be a major entry to the invading bacteria. By curbing your sugar intake, the bacteria wonâ&#x20AC;&#x2122;t be able to produce enough acidic substances that eat away the enamel.

STAY WARNED! Before your corporate eating habits take a toll on your pearly whites, itâ&#x20AC;&#x2122;s important to make a note of the various dental effects caused by overeating while at work. u Scarce amount of iron can nurture the growth of blisters inside the mouth. u Inadequate quantities of vitamin B3 (also called as niacin) causes bad breath and canker sores in the mouth, causing gums to turn red and swollen, a sign of dental gingivitis. u The mouth can also be

od oral o g n i a t Main gular e r y b h t heal and brushing Try and flossing. mber of u n e h t t limi tend to u o y s e tim work. t a e l i h binge w ary or g u s d i o Av foods. d e s s e c o pr

HEALTH & NUTRITION February 2018 41

he urge fI you get t et your g , e g in b o t utritious n r e v o s hand are high h ic h w s edible n and o ir , m iu lc in ca nsuming o C . B in vitam s like fresh fruit and more s ie r r e b w stra ur daily o y in s d sala es the k a m e in t rou autiful. e b s e it h pearly w

tremendously dry, due to dehydration, and lips may become sore and dry.

TOOTH HEALTH While you work round-theclock, keeping a check over what you consume and also looking at the health quotient of the edibles consumed by you almost becomes a daunting task. Also, since we have the tendency of just sitting in one place, constant binging during work hours might not just hamper our healthy enamel but also contribute to weight gain and other weight related problems. So what are the ways to cure this dental malady? u If you get the urge to binge, get your hands over nutritious edibles which are high in calcium, iron and vitamin B. u Maintain good oral health by regular brushing and flossing. Try and limit the

42 February 2018 HEALTH & NUTRITION

number of times you tend to binge while at work. u Rinse your mouth with water or with sugar-free mouth rinse. u A dry mouth, or xerostomia, may be caused due to nausea and poor dental hygiene. This condition is the major cause behind decay of tooth. Moisturizing the mouth with water will help keep persistent decay at bay. u Avoid sugary or processed foods. u Consuming fresh fruits like strawberries and more salads in your daily routine makes the pearly whites beautiful. Leaf through the above mentioned guidelines and help yourself recover from the bingeeating episode while at work before it takes a toll on your healthy dental condition. DR KARISHMA JARADI Aesthetic Dentist - Dentzz Dental Care Centres

Diet D

iscover the super powers of guava… Chocolate and its heart benets… Cracking the paleo diet… The magic of Omega-3… Diet do’s, don’ts & more… Eat good, feel good!

HEALTH & NUTRITION February 2018 43

Q Nutrition Update LATEST TIPS, TRENDS & FINDINGS IN HEALTHY EATING

ARE YOU ADDICTED? O

ne common misconception is that alcoholics need to hit rock bottom before they can truly get better. Absolutely not! People don’t realize that addiction is a chronic medical illness. It’s a disease of the brain, and the earlier you get help, the better. There’s no one-size-fitsall treatment plan for people with alcohol dependence. That said, if you’re someone who has had difficulty quitting in the past, you probably shouldn’t keep drinking, even if minimally. The more extended the usage, the more it can mess with your brain chemistry.

BABY FOOD!

ome of the definite must-haves for a healthy pregnancy are proteins. They are essential for the healthy growth of the foetus and to maintain the mother’s health. Proteins form the building blocks for blood, bones, organs, muscles and tissues. Inadequate protein intake can lead to severe malnourishment. Your daily diet should have an additional 0.5 gms of proteins in the first trimester, 6.9 gms in the second and 22.7 gms in the third trimester. So you need about 78 gms of proteins in the third trimester.

44 February 2018 HEALTH & NUTRITION

FOOD Milk

Dal Paneer Egg Chicken leg, skinless Almonds

SERVING SIZE 200 ml 1 katori 30 gms 1 100 gms 30 gms

PROTEIN 7g 7g 5.6 g 13.28 g 19 g 5.4 g

IS WATER THE BEST EXERCISE DRINK? I

f you exercise for 45 minutes or less, water is the best fluid to keep you hydrated. Sports drinks contain carbohydrates for energy and electrolytes, such as sodium and potassium, which are lost through perspiration. But unless you’re engaged in prolonged exercise, like a long-distance run, a sports drink usually isn’t necessary, according to most doctors and athletic trainers. Don’t drink alcohol or caffeinated beverages before or during your workout, as they increase the rate of dehydration.

SLOW DOWN, EAT LESS R esearch shows that eating at a slower pace can reduce the calories consumed in a meal. It may also increase your satisfaction with the food you consume. Slow down your eating by: n Having respect for the meal – Find a place to sit without distractions such as a television, radio or reading material. Take a moment to calm yourself and notice the food you are about to eat. n Pre-dishing food – Dish up a modest portion of food away from the dinner table and leave serving plates and bowls off the dinner table. This makes it harder to reach for seconds and provides a built-in pause to ask yourself if you’re truly hungry. n Taking little bites and breaks – Keep the amount of food on your spoon or fork modest. After a couple of bites, put your utensil down or pause to take a

sip of water or pat your lips with a napkin before resuming with additional bites or servings. n Eating crunchy – Crunchy or chewy food items such as raw vegetables, nuts, some fruits and hearty, whole-grain breads take an above-average amount of chewing before swallowing. n Taking time to savour – Appreciate the tastes and

textures of food as you eat. Let savoury aftertastes linger and play out before taking your next bite. n Using gadgets – A number of smartphone apps and other gadgets may help you slow the pace of your eating. Even shortterm use of a timer can give you enough insight into your habits to make a change.

Q Nutrition Update LATEST TIPS, TRENDS & FINDINGS IN HEALTHY EATING

NOT SO RISKY

n o i t s e u od Q

Is it okay to substitute dried fruit for fresh? oth fresh and dried fruit are good sources of many nutrients, including fibre, potassium, copper, iron, calcium, and vitamins, although dried fruit loses some of its vitamin C content due to the fact that heat is used during processing. The main difference is in calorie content – because drying fruit removes up to 80% of its water content, the fruit’s calorie and sugar content is much greater. Dried fruit also contains more fibre. The grapes have 1.4 gms of fibre, while the raisins have 5.4 gms. The higher calorie content means that it’s particularly important to keep portion size in mind if you enjoy eating dried fruit. Also look for sulphur dioxide, a preservative often added to keep the fruit from turning brown. For people with sulphur sensitivities or asthma, sulphites can be problematic (if you want to avoid sulphites, try organic brands).

GOT GARLIC BREATH? E

at an apple, lettuce, or mint afterward, suggests a recent study. Garlic breath is blamed on volatile sulfur glucosides that form from allicin in garlic. After chewing garlic for 25 seconds, participants consumed various foods and beverages. Raw apple, lettuce, and mint leaves were found to be highly effective in neutralizing the stinky compounds, at least for the next hour or so, with the effect attributed to phenolic compounds and enzymes in the foods.

46 February 2018 HEALTH & NUTRITION

rinking formula made from cow’s milk may not put babies at higher risk of developing Type 1 diabetes. Type 1 diabetes, once known as juvenile diabetes or insulindependent diabetes, is a chronic condition in which the pancreas produces little or no insulin. Previous studies have reported that early exposure to complex foreign proteins, such as cow’s milk proteins, may increase the risk of Type 1 diabetes in young children with genetic risk for the condition.

Omega Boon! A

ccording to research, Omega 3 fatty acids have become a cure for most ailments. â&#x20AC;&#x153;Omega 3 is an essential fatty acid. It is called essential because human body is unable to synthesise it, and hence it needs to be obtained from diet,â&#x20AC;? says nutritionist Munmun Ganeriwal, Mumbai. HOW IT CAN BE CONSUMED? Omega 3 is an important nutrient but not produced by our body and that is why we need to take it orally. Foods that are rich in omega 3 acids are: u All kinds of nuts. u Ghee. u Fish. u Homemade white butter. u Flaxseed. BENEFITS: l It has anti-inflammatory properties; helps reduce triglycerides, cholesterol, and blood pressure; and is recommended for good heart health. l Apart from this, it has also been shown to support other medical conditions like diabetes, infertility, cancer, depression and arthritis. l Both EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) in it keep skin hydrated, and also protect it from sun damage, acne and skin ageing.

l According to research, Omega 3 is especially beneficial

to those whose hair loss is due to factors other than genetic. Even then, those with a genetic predisposition to hair loss can slow down the progression. It can also help dry, itchy, flaky scalp. SIDE EFFECTS: Higher doses of Omega 3 supplements may have side effects like loose stools, nausea and stomach upset. HARSHA ADVANI HEALTH & NUTRITION February 2018 47

Q Nature Nurture

inter and a plateful of guava with chaat masala on it go hand-in-hand. Besides its amazing flavour and fragrance, guava is also known to have loads of health benefits. Read on to know more about this super health fruit… According to Neha Pathania, senior dietician, Paras Hospitals, Gurgaon, guava is a super fruit, rich in dietary fibre, vitamins A and C, folic acid and dietary minerals like potassium, copper and manganese. The fruit is known to have four times the amount of vitamin C in orange, and is very low in calories.

HEALTH BENEFITS OF GUAVA ä It controls blood sugar. ä Lowers bad cholesterol. ä Reduces diarrhoea. ä Improves immunity. ä Reduces the risk of cancer. ä Strengthens gums and avoids

tooth decay.

GO Guava! ä Treats vomiting. ä Improves eye sight.

Discover the super powers of this juicy fruit...

48 February 2018 HEALTH & NUTRITION

known s i a v a u G pene, o c y l e v to ha -fighting r e c n a c a which , t n a d i x antio at and e r t s p l e h prostate combat st and brea cancers.

CANCER TREATMENT: ä Guava is known to have

lycopene, a cancer-fighting antioxidant, which helps treat and combat prostate and breast cancers. ä Guava pulp also helps prevent the formation of cancerous tumours. Other nutrients in it such as vitamins A and C, flavonoids, beta-carotene and lutein help fight free radical cells which encourage the growth of cancer cells. ä Being rich in fibre, guava aids in protecting the colon mucous which prevents toxins and cancer-causing cells.

HYPERTENSION: Guava contains high amount of fibre and is

hypoglycaemic in nature which helps control cholesterol and blood pressure.

CONSTIPATION: The fibre and roughage present in guava helps treat piles and haemorrhoids. Guava seeds are powerful laxatives that help treat chronic constipation and in cleansing of the digestive system. Since guava clears the intestine, it is also an effective remedy for intestinal laziness.

TOOTHACHE: The astringent contents of guava and its leaves are used as a remedy for tooth pain, swollen gums and ulcers.

HAIR LOSS: Vitamins B and C in guava nourish the roots of the hair and make them stronger. Washing hair with water steeped in guava leaves, is effective for hair loss.

DIABETES:

SKINCARE:

Low glycaemic index food and foods rich in dietary fibre help in controlling the amount of glucose secreted in the body. Guava fits the bill, and helps control sugar level.

Using guava leaves and fruit pulp as a scrub is very beneficial as it contains antioxidants that help protect the skin from sun damage. HARSHA ADVANI HEALTH & NUTRITION February 2018 49

Q Healthy Eating

Cheer? Is chocolate your heart’s delight? Let’s nd out how good it exactly is for your heart…

ou may have heard news touting chocolate as a heart-healthy food. But before you indulge your sweet tooth too much, you need to put the reports in context. What’s really in each captivating chunk of chocolate? When it comes to chocolate, what tastes good may be good 50 February 2018 HEALTH & NUTRITION

for your heart, but moderation remains the rule.

RICH IN ANTIOXIDANTS Two recent studies have found that some chocolate products contain high levels of antioxidant flavonoids. These are plant-based compounds also present in black tea and some fruits and vegetables. Flavonoids help limit the negative effects of lipoproteins (LDLs), components of the harmful kind of cholesterol. This may help protect arteries and prevent heart disease, stroke and atherosclerosis, a disease characterized by clogged arteries. According to one of the study’s findings, the flavonoids present in chocolate – polyphenols – also inhibit the activity of platelets in blood. Platelets are helpful in clotting, but they can also be associated with heart attacks and strokes.

UNANSWERED QUESTIONS The studies, while promising, do leave some unanswered questions. Neither study addresses how much chocolate you need to eat to achieve

heart-healthy benefits from its flavonoids. Because chocolate is high in calories and sugar and low in fibre, it’s considered unhealthy to eat chocolate in the same quantities that you might eat other flavonoid-rich foods, such as fruits and vegetables. In addition, the studies did not test chocolate’s long-term heart benefits. Further, not all chocolates are created equal when it comes to flavonoids. Among chocolate products, the darker it is, the higher it’s likely to be in flavonoids. A 3.5-ounce serving of dark chocolate (about the size of two average chocolate bars) was found to contain 53.5 mg of flavonoids. The same serving of milk chocolate contains 15.9 mg, and a cup of hot chocolate drink has about half that much. White chocolate contains no flavonoids. An 8-ounce glass of black tea, by contrast, was found to contain 37 mg of flavonoids. The chocolate manufacturing process accounts for the varying levels of flavonoids. Chocolate products are derived from cocoa beans. To be made into their final product, though, varying amounts of cocoa powder, cocoa

t studies n e c e r o w T d that have foun olate some choc ain high t n o c s t c u prod xidant io t n a f o ls leve , which flavonoids negative e h t it m li help proteins o p li f o s t c effe ts of the componen d of harmful kin mong A l. o r e t s le cho oducts, r p e t la o c cho is, the it r e k r a d the kely to be li ’s it r e h hig s. in flavonoid

HEALTH & NUTRITION February 2018 51

MAKE YOUR CHILDREN RELIVE

THESE MAGIC MOMENTS

from the amazing characters in Jungle Book to the sublime romance of Sleeping Beauty & Red Shoes, whether it is The Great Easter Egg Hunt or The Secret Treasure Of Machu Picchu or The Miracle In Toyland.

MAGNA HOME VIDEO

e Pick uptthyour latest ae DVD/ favorit store. VCD

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late may o c o h c e il Wh vonoids la f e r o m contain such as s d o o f n a th getables, e v d n a s it fru the other in r e w lo it’s ts and n ie r t u n , s vitamin ontribute c t a h t e r fib alue of v ll a r e v o to the r foods. e h t o e s e h t

THE TYPE OF FAT IS KEY WHEN IT COMES TO CHOCOLATE

ake a close look at the ingredients list the next time you buy a candy bar. As a general rule, if cocoa butter is listed as one of the only fats, the candy is typically less likely than others to contain fats that contribute to high cholesterol. Cocoa butter is converted into an unsaturated fat in the liver and has neutral effects on cholesterol levels. On the other hand, if the ingredients list includes milk, especially whole milk, or the words ‘hydrogenated’ or ‘partially hydrogenated’, it’s typically more likely to contribute to higher cholesterol. Milk fat contains saturated fat and cholesterol, and hydrogenation makes a fat more saturated. Hydrogenation can also change the fat molecule into its ‘trans’ form. Trans fatty acids can raise total and LDL (‘bad’) cholesterol and lower HDL (‘good’) cholesterol.

butter, milk (typically whole milk), sugar and other ingredients are added. This often adds fat and reduces the flavonoids content. Here’s what each type of chocolate contains: Y Unsweetened chocolate – This is a mixture of cocoa powder and refined cocoa butter. It’s too bitter to eat and is used mainly in baking. Y Dark chocolate – This contains cocoa, cocoa butter and varying amounts of sugar. Y Milk chocolate – Milk chocolate contains cocoa, cocoa butter, varying amounts of sugar and milk. Occasionally, flavours such as vanilla are added. Y White chocolate – There’s no cocoa in this type of chocolate. It consists of cocoa butter or other fats, sugar, milk and flavourings.

AN OCCASIONAL TREAT Despite possible heart benefits, chocolate remains a food that should be enjoyed in moderation as part of a balanced diet. That’s because chocolate products are high in sugar, fat and calories. While chocolate may contain more flavonoids than foods such as fruits and vegetables, it’s lower in the other vitamins, nutrients and fibre that contribute to the overall value of these other foods.

HEALTH & NUTRITION February 2018 53

Q Food Note

Eat Like A Caveman! Meghan Fox

The trending Paleo diet takes you back 1,000 years. Here, we deconstruct it for youâ&#x20AC;¦

Matthew M cConaugh

iel

Jessica B

Miley Cyrus

54 February 2018 HEALTH & NUTRITION

UNDERSTANDING PALEO According to Tripti Gupta, founder, iPink The Color Of Health, Palaeolithic or Paleo diets are all about eating like our ancestors did. Therefore, this diet is also known as the caveman diet or the huntergatherer diet, where the aim is to eat as naturally as possible, opting for grass-fed meats, an abundance of fruits and vegetables and other wholesome foods like nuts and seeds. This diet omits dairy foods, cereal grains, starchy vegetables as well as sugar and refined foods, as it believes that the change from a hunting and gathering diet (rich in wild fruits and vegetables) to an agricultural diet (rich in cereal grains) gave rise to modern chronic diseases such as obesity, diabetes and cardiovascular disease. Hollywood elebrities that are known to be following the Paleo diet are Matthew McConaughey, Jessica Biel, Miley Cyrus and Meghan Fox.

intolerant, gluten sensitive, have a carb-sensitive digestive system can benefit from this diet. It is essentially designed for weight loss.

FOOD TO INCLUDE IN PALEO DIET: l l

l l l

l l

Meats: Beef, lamb, chicken, turkey, pork. Fish and seafood: Salmon, trout, haddock, shrimp, shellfish etc. Eggs. All fibrous vegetables Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries, avocados and more. Tubers: Potatoes, sweet potatoes, yams, turnips etc. Nuts and seeds: Almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, flaxseeds, chia seeds etc. Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil and others. Salt and spices: Sea salt, Himalayan salt, garlic, turmeric, rosemary, thyme etc.

known o s l a s i This diet an diet m e v a c e as th e aim is where th turally as na to eat as ting for , op possible ts, an a e m d e grass-f s and t i u r f f o ce abundan d other n a s e l b vegeta oods like f e m o s whole seeds. d n a s t nu

FOOD TO AVOID l

Sugar and high fructose corn syrup: Soft drinks, fruit juices, table sugar, candies, pastries, ice cream etc. Grains: Includes breads and pastas, wheat, spelt, barley etc. Pulses and legumes: Beans, lentils, chick pea etc.

PALEO DIET BENEFITS l

Follows a clean and organic approach without additives, preservatives, or chemicals. Is high in anti-inflammatory properties derived from the plant nutrients in fruits, vegetables, oils, nuts, and seeds, which are rich in antioxidant content, various phytochemicals and omega-3 fatty acids. Meat and meat products provide good amount of iron and protein to the body. It is a high protein and high fat diet, hence the satiety periods between meals are longer which in turn contribute to weight loss. People who are lactose HEALTH & NUTRITION February 2018 55

t dairy u o g in t t Cu iency ic f e d a o leads t ry source a im r p a of d other n a m iu of calc amins it v e c a r t t importan B12, zinc B2, such as rus. This o h p s o h and p ifficult for d e b n a diet c since , s n ia r a t vege s all the it exclude rotein np vegetaria from it.

Dairy: Milk and milk products which include cheese, paneer, curd, buttermilk etc. Vegetable oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil. Trans fats: Found in margarine and various processed foods or junk foods. Artificial sweeteners: Use natural sweeteners instead. Highly processed foods: Cakes, pastries, maida, breads, ready-to-eat packet foods etc.

DRAWBACKS l

The diet omits carbs - grains and pulses which are a major source of energy in oneâ&#x20AC;&#x2122;s dailyâ&#x20AC;&#x2122;s routine. Lack of them leads to weakness, dizziness, low stamina etc. It also contributes to deficiency of B complex vitamins and other minerals like phosphorous, magnesium and zinc. Cutting out dairy leads to

PALEO DIET PLAN FOR A DAY l

56 February 2018 HEALTH & NUTRITION

a deficiency of a primary source of calcium and other important trace vitamins such as B2, B12, zinc and phosphorus. This diet can be difficult for vegetarians, since it excludes all the vegetarian protein from it. It is not a balanced diet in terms of macro and micronutrient composition and thus contributes to various nutritional deficiencies. Carbohydrates form the highest percentage of Indian diets. Bhakri, roti and rice are the main ingredients of an Indian meal. Without these, the Indian diet would be incomplete and cannot last successfully for a lifetime.

Breakfast: Scrambled eggs or a vegetable and mushroom omelette, seasonal fresh fruit, coffee/ tea/ freshly squeezed juice. Lunch: Fresh garden vegetables, avocado and seafood (shrimp, crab, clam, mussels) or roast chicken, salad dressed with lemon juice or vinegar and virgin olive oil. Infused water, herbal or green tea. Dinner: Any cut of beef, pork, lamb or fresh fish. Any fresh steamed vegetables (broccoli, cauliflower, sprouts and carrots). Fresh garden vegetable dinner salad. Infused or mineral water. Fresh berries or fruit for dessert. Fresh fruits and salads can be consumed as inbetween nibbles. Foods and salads can be prepared in good quality ghee or oil. HARSHA ADVANI

Fitness A

dventure junkie Gul Panag, unplugged… Treat muscle cramps… Corestrengthening moves… The DIY musclebuilding plan… Fitness fads, advice & more… Be strong! Be sexy!

HEALTH & NUTRITION February 2018 57

Q Fitness Forum ALL THE BEST NEWS, MOVES AND ADVICE TO KEEP YOU IN PEAK CONDITION

Mind Matters!

e all know that the body and mind are linked, and the mental mirrors the physical. So when it comes to fitness, if you can shift the way you think about working out, that changes everything. One of the keys to overcoming these toxic thought patterns is to think of your workout as needs rather than wants. So even when your inner critic screams, “I don’t want to exercise!” you’ll still pack up your gym bag and get sweating.

1D ete for yo rmine wh ye u. grand Do you w xercise is ant to im childr en play w portant predia ith yo betes without g ur etting d think t seriou iagnosis? What ired? Con sly ab vital t trol a ever out oy chanc our future why phys the reason ical a . Mak es yo , ct ing it u’ll do 2 Se perso ivity is it t . r e The hardest part of exercising is sticking with it. To help you ason nal ra prom able ises th ise I’ll goals e overcome that hurdle, here are five tips: e . x Instea Don’t ercise d, sta think for th rt sm , e “ Then I rest o all: “ ta f 3 W ke it one d I will exerc my life.” rite it ise th ay at a tim is we do calen e. ek.” dar fo wn. Put a n exa r exer p.m). ct tim cise ( Treat e on Mon yo appo intme ur workou day: Walk your t nt – d 4 - 4:3 4 Fi on’t b like a doct 0 nd or’s reak it prefe someone . rably to ex not y cance our sp ercise wit l on a h ouse f 5 Do rie – you . But n’t ne nd. Set w ’re les e g e yours s otiat elf e wit kly workou likely to h you t date just d to conside r s. se o, like r brush exercise a lf. Train seem s som ing yo s like et a cho ur tee out o re th. So hing you f the metim quest , but not d oing ion. it sho es, it uld b e

Steps to stay motivated

Do chronic conditions keep you from exercising?

f you have a chronic condition, you may be using that fact as a crutch to avoid exercising. But regular physical activity can actually improve your quality of life if you have arthritis, diabetes, heart disease, or even Parkinson’s disease. It may even keep you from getting other related conditions. For example, if you are unable to do aerobic exercise, you may still be able to do some strength training, which has been shown to stave off diabetes. Talk to your doctor about your limitations, then get advice from a physical therapist to come up with a routine that can get you moving, no matter what your ailment.

Sneak more movement 1. When watching TV, stand up and move about during commercials – march in place or tidy up the room. 2. Combine your exercise time with screen time. Set up a treadmill or exercise bike near the TV and run or spin as you catch up on your TV viewing. 3. Iron or fold laundry while watching TV. 4. Keep a pair of light dumbbells next to your chair and lift them as you watch TV. 5. Set a reminder to get up and move around the room at least once an hour. 6. Stand up or stroll while talking

on the phone. 7. When reading a book, get up and move around each time you finish a chapter. 8. Forgo the dishwasher. Stand at the sink to wash and dry dishes by hand. 9. Attack housework vigorously – stretch and lift as you scrub, mop, or vacuum. 10. Walk your dog an extra block. 11. Take your young grandchildren to the playground, where you can engage in activities like pushing them on a swing. 12. Stand as you read your daily newspaper – or magazine.

HEALTH & NUTRITION February 2018 59

Q Fitness Forum ALL THE BEST NEWS, MOVES AND ADVICE TO KEEP YOU IN PEAK CONDITION

Arm Exercises Help Circulation in Legs

rm aerobics can delay the leg pain that makes walking difficult for people with peripheral arterial disease (PAD). PAD is a disease in which plaque build-up limits blood supply to muscles during exertion.

Better Balance W

hen doing the following simple balance exercises, stand near something you can use for support if needed, or do them with a partner. l Test your balance by seeing how long you can stand on one foot with your eyes closed. Most people over 40 canâ&#x20AC;&#x2122;t go past 15 seconds. Even if you can, try to improve your time. l Rise up on your toes 10 times. Repeat with your eyes shut. l Stand on one foot for 10 to 15 seconds; switch legs; repeat 10 times. Then do it again with your eyes closed. l Walk a straight line, placing the heel of one foot directly in front of the toes of the other foot.

Joint Ef for t Vinata Shetty, ACE, ACSM Certified, Reebok Master Trainer solves your workout dilemmas

know I need to exercise to help counteract my osteoarthritis, but how do I know if a particular exercise is helping or actually making the arthritis worse? Sneha Kamat, Bangalore I’m glad you understand the importance of exercise for improving your condition. There are a few contra-indications to exercise for those with osteoarthritis that you might want to be aware of. l High impact activities can be avoided, as they do have greater impact forces acting on your joints. l To begin with, low impact movements will be a lot safer and less stressful on your joints. l Walking, swimming etc are safe activities to pursue. l Strength training and mobility are other components

that need to be addressed. Work on improving mobility and flexibility and then add the strength component. Range-of-motion might be limited due to pain or even stiffness. So work through a range of motion that doesn’t result in any pain while performing any of the exercise movements. l Your warm up should be sufficient and efficient, and include a lot of joint mobilization drills. l Progress gradually and do not attempt too much too soon. That is stressful even for healthy joints! Your condition doesn’t mean you cannot perform activities of daily living or even exercise. If anything, being sedentary and gaining weight can only add to your woes. So, definitely start working out and strengthen your joints, and your condition will improve over time.

MOVE OF THE MONTH Strength exercises for key muscles

1. Holding onto a chair to help you balance, raise your left leg straight out to the side and then lower it back to the starting position. Repeat 8-12 times, and then do the same exercise with the other leg. Wear a 1 lb ankle weight to increase the resistance.

2. Holding onto the back of the chair again, raise your leg behind you, moving from the hip and without bending your knee. Go as far as you comfortably can before slowly lowering your leg. Repeat 8-12 times, and then do the exercise with the other leg.

3. Holding 1-2 lb dumbbells, bend your arms at the elbow to raise the weights to your chest. Keep your elbows close to your sides as you lift the weights, and as you slowly lower them back down to your sides. Repeat 8-12 times.

4. Stand at arms’ length from a wall, palms flat on the surface, shoulderwidth apart. Slowly bend your elbows to lower your body against the wall and then slowly push back. Repeat 8-12 times.

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Modelling Affairs N

ew York Film Academy alumna, performance artist and supermodel Priyanka Karunakaran debunks the myths of a typical model life…. 1. What according to you is the criteria to look fit for a model? “Being mentally healthy is the most important criteria. And because of the field we are in, everyone requires toned arms, legs and stomach along with healthy skin, hair and nails. A fit model is someone who is comfortable in whatever she wears and oozes confidence.” 2. How hard is it to maintain a wellproportioned body? “Maintaining a well-proportioned body becomes a habit when you pursue your passion. Making healthy choices is a lifestyle that I have adopted. Initially controlling on cravings does become difficult, but once you see the amazing results, you get addicted to it. And not just the weight, your hair and skin also glow when you maintain yourself .” 3. What is your workout schedule ? “I believe in using my body weight to stay fit. I have a fitness coach who trains me in mixed martial arts. I also do yoga and stretch a lot. It helps while in front of the camera.” 4. What are the diet patterns you follow? Are you allowed to cheat? “I follow a healthy balanced diet. I give into my cravings once in a while so that it does not build up. I avoid sugar and fried food though, and try eating home food as much as possible. I drink at least three litres of water every day. “If I have a bikini shoot coming up, like now with my Kingfisher Calendar 2018, I go on a strict diet of low carbs and don’t really suggest that for people to try.” 5. Modelling is also associated with drugs, alcohol etc. What is your take? “I do not smoke or drink. I never will. Although modelling, as a career, is associated with such substances, I have to make a clarification on that. Models are healthy men and women who have to take a lot of care of their body, hair and skin. What we put inside our body is what shows in pictures or on screen, which is not possible for alcoholics.” HARSHA ADVANI

HEALTH & NUTRITION February 2018 63

Q Fit & Famous

nlike any other Bollywood celebrity, Gul Panag is known to be a free-spirited person. She rides bikes, climbs mountains, goes white-water rafting, drives from Mumbai to Leh (on vacation), shoots rifles, runs marathons, flies a plane, has travelled to around 70 countries, and the list is endless… How does she manage to pack in so much? In a freewheeling interview with us, Gul tells us all about being an actor, entrepreneur, producer, pilot, automobile enthusiast, biker, adventurer and more… Read on, for some adrenaline-driven insights...

Gul Panag ag reveals reveals h her er adventurous turous a and nd tness-conscious nscious s side… ide FROM A MISS INDIA TO AN ADVENTURER “Winning the ‘Miss India’ pageant changed my life, and helped me live my dream… I was always a multi-talented and multi-faceted child, and this I would say was courtesy my army upbringing. Growing up, my goal was clear to do everything in life! “I was never into modelling in college, but when I saw the ‘Miss India’ pageant on TV, I thought I should give it a shot. I thought it would give me the opportunity to accomplish my goal - I could travel the world, make a difference in people’s lives, and be a different person every single day (as an actor). And it so happened that I actually won the pageant!

HEALTH & NUTRITION February 2018 65

my “I started us journey o r u t n e v d a crown as using my to have a platform at I have th everything y. The toda in my life eption c r e p l a r e gen ing the after winn you get hat crown is t od, but o w y ll o B into spect a e n o ly n that’s o .” of winning

“I started my adventurous journey using my crown as a platform to have everything that I have in my life today. The general perception after winning the crown is that you get into Bollywood, but that’s only one aspect of winning. I too became an actor but becoming an actor was not the end for me. It was an opening to bigger things in my life. “My acting platform helped me pursue my love for travelling and going on adventurous trips, all of which today have become work opportunities for me.” ALWAYS FITNESS-DRIVEN “But what has remained constant right from the beginning has been my approach towards fitness. I have not lost weight just to get into a bikini for a movie, nor have I gained any for that matter. A lot of people work out rigorously and do heavy workouts, but are not regular. But I believe it’s consistency that shows positive results. “Even today, my fitness routine mostly includes a game of tennis, running or swimming. The routine is not fixed but the commitment to work out every day is fixed. And whatever I do, I incorporate endurance and strength training in it.

“Even when I am travelling, I make sure I incorporate exercise in my routine. When I am at airports, I never take the moving walk-ways, I always prefer to walk. People usually complain about the long walks but I welcome them, because if it’s a 15-minute walk from my aircraft to the terminal, then one quarter of my day’s goal of movement is already achieved. We should find ways to incorporate exercise in our day-to-day activities, rather than avoid it. “Looking good is a very small aspect of exercise, the main reason is longevity. The reason we should stay healthy is that even when we turn 65 years, we should have a body that is as functional as it can be.” FITNESS INCLUDES DIET TOO “Another part of being fit is being consistent about what you eat because diet is a major aspect of being healthy. I never follow a diet routine. I eat all kinds of food, just that I divide it into nutrition and indulgence. We all know that nutrition is home-cooked food or fresh fruits and vegetables. When you are not eating this, everything else is indulgence, or emotional support food. “I consider my body a machine I need to keep full with the right kind of fuel. A samosa can never replace the value of dal and sabji. Diets don’t work. You just have to realise that the main purpose of food is nutrition. Once in a while if there is some garbage in your body, it’s fine, but if you put in garbage daily, think of what will happen?” RUNNING TO BE FIT “Running marathons have also been part of my fitness approach; they were never a fashion statement. I started running in Pinkathon with Milind

66 February 2018 HEALTH & NUTRITION

ood “Looking g ll ma is a very s aspect of e exercise, th on is main reas longevity.” Soman to help and support Milind launch it. “But I believe it’s very important for every woman to focus more on her health and fitness. Women prioritise the health of their family and DIGITAL DETOX IS IMPORTANT “My day starts at 6.30 a.m by writing in my diary everything that is to be accomplished for the day. I plan my strategies, post which I go for my exercise. I do not waste time on smartphones and WhatsApp. “I go on a digital detox very often. At least once or twice a month, when I visit my farms, I disconnect from my gadgets and rejuvenate myself. It may be hard for people to be disconnected like this but I am not addicted to my phone. “Today, we are overcommunicating and are over-stressed. There are people who send me an email, then a message and a WhatsApp, in a span of half-an-hour, following up on the email sent just 30 minutes back. Using our time smartly is something we all need to understand, because at the end of the day we all are multi-taskers and have a lot to complete daily. And I believe living a fit lifestyle helps in achieving that.”

y body a m r e id s n “I co ed to keep e n I e in h mac right kind e h t h it w full osa can m a s A l. e u of f value e h t e c la p never re abji. Diets s d n a l a d of You just . k r o w ’t n do hat the t e s li a e r have to d ose of foo p r u p in a m .” is nutrition children, but not their own. When women are fitter, they are more productive, can take better decisions and become more proactive.” FLYING HIGH When Gul posted her pics of flying a plane, it broke the internet. But it also proved that if you want to achieve something, no one can stop you… “I always wanted to fly; it was on my wish list. I took flying

GUL’S GYAAN EXERCISE BECAUSE… u It makes you feel confident and good about your body image. u It makes you make healthy choices. Indulgence food makes you happy and releases feelgood hormones. The same happens when you exercise, and since you are already feeling good after exercising, you indulge very little. u The time you invest in exercising will come back three fold in the form of productivity.

68 February 2018 HEALTH & NUTRITION

Flying high

classes and worked very hard. My husband gave me his full support. And today, I am a hobby pilot. Of course, I have a PPL (Private Pilot License) which means I can only fly for myself and not charge for my services or fly with any airline. “So as of now, I rent a plane when I want to fly, and I take out a couple of hours every month to fly. It makes me feel amazing and this is something that I really enjoy. Very soon, I plan to purchase a single engine plane with my hobby pilot friends.” SPEEDING AWAY (on being the first woman to drive the Formula E car) “I have always been into sports cars and have driven an electric car for around two-anda-half years now. Recently, I was invited by the Mahindra Racing Formula E Team to train and drive on their host track where they practice with those cars. The experience was amazing, and I drove at a speed of 280 kms per hour. “I have always been an automobiles enthusiast and I have just loved that experience. Again, to ride a sports car, a person needs an extremely fit body and the heart of a marathon runner.” ON TURNING A FITNESS ENTREPRENEUR “The idea to start a company actually came up because of

social media. My consistent approach towards fitness, over the years, has made me an advocate of fitness today. And, because of who I was, when I would post my workout images, people would start contacting me. Today, I have a very loyal and fitness-focused community on social media. And that’s how the idea generated - if I can help other people to get up and pursue fitness, then I can do much more. “These people would ask me why I didn’t launch a DVD, but I felt watching a DVD was going out of your way to watch and do something. I wanted a solution on the mobile device, which is always handy. Gourav Jaswal, founder, Mobiefit, and I came together to start a company with many fitness apps, because one app cannot do justice to all body types or fitness enthusiasts. We came up with Mobiefit to cater to different kinds of people.”

rathons a m g n i “Runn o been have als y fitness m f o t r pa y were e h t ; h c approa fashion a r e v e n nt.” stateme

ack, I “Looking b call a cannot re ure in single fail cause I e b , e f li y m en any haven’t se . So I y ll a n o s r e p say would only urney is jo y m t a h t sses.” e c c u s f o full

POLITICAL DREAMS “I was very particular that when I looked back in life, I wanted to make sure that I made a positive contribution to society. Everyone complains about all that is wrong in society, I didn’t want to be one of those who just tweet and rant. I am very politically committed, and I believe it’s important to be heard and I think I am fortunate enough to be in a position to do that. “And though I lost an election, I do not see it as a failure. To fight an election with a start-up party (AAP) with no infrastructure and walk away with one-fourth of the votes was a very big achievement. The amount I learnt in that election I could have never learnt with an established party.” MARRIAGE MANTRAS Gul, however, has always managed to keep her personal life private and away from the eyes of media - be it her wedding entry on a bike or any paparazzi pictures with hubby Rishi Attari… “Even the media respects the fact 70 February 2018 HEALTH & NUTRITION

GET FIT WITH GUL Sushant Chavan, Venture Head, Mobiefit, on partnering with Gul for Mobiefit: “Mobiefit was launched in 2015, with the vision to deliver structured fitness training and coaching programs without the need of any direct human intervention or additional equipment. “Gul Panag was the perfect fit as our founding partner, being a self-taught runner, as well as a public figure on the fore of promoting fitness among women. Over the past two years, we’ve built two separate coaching apps, launched over 10 unique, goal-based programs, and trained over half-a-million people around the world. Every month, 2,500+ fitness enthusiasts take part in our virtual challenges to prove their mettle by running the farthest, the fastest or doing the most number of pushups, squats and crunches in a minute. “We are making a strong headway into the corporate wellness space where we have deployed our solutions across 14 corporate such as Tata Steel, IDFC Bank, Aditya Birla Capital, Unisys etc. “We’ve also roped in a certified nutritionist to create customised diet-plans that support each of our training programs, and help our users achieve their fitness goals. “Going forward, we plan to create more programs in varied formats to make them easily accessible.”

Gul with husband Rishi

s very “I feel it’ have o t t n a t r impo r who a partne nds the a t s r e d n u s you e c i o h c health your d n a , e mak n life.” i s n o i s i v that we like to keep our personal life private. If you are in showbiz in India, then your personal life is under scrutiny but if you want to keep it private, you can. “Of course, as far as my fitness and health goals are concerned, I believe that having a supportive partner is very important for a happy relationship. And what makes my journey so comfortable is my partner’s support. Staying healthy might feel like a one-person job but it’s only possible if your partner

supports you, because I have seen people who want to be healthy but their partners forcing them to indulge (diet wise), because of which nobody ends up being fit. “I feel it’s very important to have a partner who understands the health choices you make, and your visions in life. Both of us are particular about making sure that we are healthy in the years to come. “Everyone has those days when you just don’t want to exercise or do anything, but he pushes me saying some exercise is always better than nothing. I am blessed as my fitness struggle is understood by him. “Looking back, I cannot recall a single failure in my life, because I haven’t seen any personally. So I would only say that my journey is full of successes.” HARSHA ADVANI

HEALTH & NUTRITION February 2018 71

Q Muscle Guide

We show you how to craft a workout plan that gets you bigger, stronger, and leaner in 2018.

DIY WORKOUT THE

rn more u b n a c You ession s r e p s calorie e the sam n i a r t d an s more p u o r g e muscl d that n a , y l t n freque gains. r e t s a f s mean make o t e v a h You just recover u o y e r u s rkouts. o w n e e betw

STEP 1: PICK THE RIGHT EXERCISES As a regular guy with limited time to train, you’ll do fine dedicating yourself to lifting just three days per week. Though you’re probably used to doing arm days, chest days, and so on, there are several advantages to performing fullbody workouts. You can burn more calories per session and train the same muscle groups more frequently, and that means faster gains. You just have to make sure you recover between workouts. Keep your exercise selection short and sweet. Since you’re training your whole body each session, pick exercises that work every major muscle group as efficiently as possible. This can be accomplished with three moves per session. Just satisfy these categories of movement: Push and pull. For example, you could do an overhead press (a pushing exercise), a front squat (a lower-body pushing move), and then a pull-up (a pulling exercise). The next session could have two pull moves and one push to balance things out. 74 February 2018 HEALTH & NUTRITION

Not all the exercises need the same emphasis. Whichever one you place first in the workout is your main lift – the one that if you had time for nothing else would get the job done. It must be a compound movement that requires maximum effort (this will always be a variation of a squat, deadlift, or press). Your main goal is to get stronger on that lift, and that, in turn, will make all your other goals more achievable. Your second exercise in the routine is called your secondary lift. Like the main lift, it works a lot of muscle mass across multiple joints, but it doesn’t need to be done as heavy or hard. You can do more sets and reps here with less intensity. Any other exercises you do are assistance moves. These simply work the muscles you’ve already hit in a different way, or work muscles that act in opposition to them to promote muscular balance. They’re typically done with high volume and low intensity. In the previous example, the overhead press would be your primary lift of the day, the front squat would be secondary, and the pull-up is the assistance move.

STEP 2: CHOOSE YOUR GOAL To get bigger and stronger, you need a blend of heavy training and a fair volume of work. To fit our three-lift example, go for a lot of reps on the assistance lift over the course of multiple sets. A rep scheme like five sets of five is a foolproof strength plan for main lifts. You can do four sets of 10 for the secondary lift, and finish off with an assistance lift done for 50 total reps. That may seem like an arbitrary amount, but it works. Take as many sets as you need to reach that number and work to decrease your sets over time. It’s a fun way to compete with yourself, and it allows you to better customize your reps according to how you feel on a particular day. As for rest periods, here’s a trick to keep your session fast paced but also ensure that you lift your heaviest. On main lifts, start a timer and do your set of five. Now look at the clock. When it hits three minutes, do your next set. Hit set three at six minutes in, and so on. For the secondary exercise, rest only as long as you need to complete the reps. However, you can make some

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modifications in the gym. The simplest thing is to just reduce your loads a little and make your rest periods active recovery. So, instead of resting outright, do something like jumping rope or jogging around the gym. This will help you burn more calories in your downtime. Augment your lifting with cardio. First thing in the morning before you eat, walk briskly uphill (you can put a treadmill on an incline) for 45 minutes, keeping your heart rate between 130 and 150 beats per minute. Do this at least twice a week. On another three days per week, do higher-intensity cardio that keeps your heart rate between 150 and 165 beats per minute for 25 minutes.

STEP 3: PUT IT TOGETHER The sample programme on the following pages shows how your training might look. The workouts are for building bulk, but you can tweak them to get lean by adding cardio and active recovery. You can also change the lifts as described to avoid plateaus and keep your training interesting. HEALTH & NUTRITION February 2018 75

DAY 1 1

l Hold the parallel bars of a dip station and lower your body until your upper arms are parallel to the floor.

SQUAT Sets: 5 Reps: 5 l Grasp the bar outside shoulder width and squeeze tightly. Pull your shoulder blades together and arch your back to take the bar off the rack â&#x20AC;&#x201C; it should rest on your traps or rear delts. Step back with your feet shoulderwidth apart. Lower into the squat, hips first, until your thighs are at least parallel to the floor.

ROMANIAN DEADLIFT Sets: 4 Reps: 10 l Hold a barbell in front of your thighs with a shoulder-width grip. Push your hips back and lower the bar, keeping your weight on your heels while maintaining the natural arch in your lower back. Allow your knees to bend slightly and lower until your back is about to lose its arch.

DIP Sets: As many as needed Reps: 50 total

1 2

DAY 2

OVERHEAD PRESS Sets: 5 Reps: 5 l Grasp the bar slightly wider than shoulder width. Take it off the rack, holding it at shoulder level with your elbows forward slightly and upper arms almost parallel to the floor. Squeeze your shoulders together and push your chest out, then press the bar over and slightly behind your head.

FRONT SQUAT Sets: 4 Reps: 10 l Step under a barbell resting on a squat rack and let it rest on the front part of your shoulders. Cross your arms so your hands reach across to the opposite shoulder to hold the bar in place. Unrack the bar and squat as low as you can while keeping your lower back flat.

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PULL-UP Sets: As many as needed Reps: 50 total l Hold a pull-up bar with a grip wider than shoulder width. Pull yourself up. HEALTH & NUTRITION February 2018 77

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When Do I Change Things? ost guys switch their exercises too quickly, long before they ever get proficient at them and work up to challenging weights. While you’re not married to the main lifts you pick, you should stick with them for several months. When you find yourself starting to plateau – you can’t add any more weight to the main lifts or complete all the required sets – change your assistance lifts to something similar. If your gains remain static, change the secondary lifts. Below are some options to swap out for all three categories of lifts. Main Lifts l Bench Press, Incline Bench Press, Push Press, Trapbar Deadlift, Box Squat Secondary Lifts l Box Squat, Good Morning, Rack Pull, Dumbbell Bench Press, Incline Dumbbell Bench Press, Close-grip Incline Press Assistance Lifts l Dumbbell Bench Press, Machine Press, Leg Press, Back Extension, Singleleg Squat, Glute-ham Raise, Dumbbell Row

DAY 3 1

DEADLIFT Sets: 5 Reps: 5 l Stand with your feet hip-width apart. Bend down and grasp the bar just outside your knees. Take a deep breath, then sit back on your heels. Keep your lower back in its natural arch and pull the bar as you rise until your hips are locked out.

INCLINE BENCH PRESS Sets: 4 Reps: 10 l Lie back on a bench set to a 40-degree incline. Grasp the bar with a grip slightly wider than shoulder width and lower it to your upper chest. Squeeze your glutes and push your heels into the floor as you press it back up.

BACK EXTENSION (Not shown) Sets: As many as needed Reps: 50 total l Set yourself up on a back extension apparatus, with your upper thighs in contact with the pads. Bend your hips and lower your body until your lower back begins to lose its arch. Squeeze your glutes and pull yourself back up.

Q Healthy Moves

Move Your Body! The key to end age-related decay.

ost of what people call ageing, and most of what we all dread about getting older, is actually decay. We are struck with real ageing, but decay is optional. What do we mean? In the absence of signals to grow, your body, including your brain, decays, and you ‘age’. The keys to over-riding the decay signals? Daily exercise, good nutrition, emotional commitment and a real engagement with living. But it starts with exercise. You have to exercise because it’s who you are, where you came from, hundreds of thousands of years ago. Humankind grew up, hunting and gathering, which required hours of walking, with intervals of running and sprinting in between. Exercise, then, is the single most powerful signal you can send your body that it’s spring, and time to live and grow. It isn’t complicated, but you have to do it every day. Aerobic, balance and strength training help you age healthy...

INING AEROBIC TbuRlleAt in this life, it’s aerobic

r ys If there’s a silve es a day, four da le: Do 45 minut ru e exercise. Th r. How come? a week, foreve ur blood se changes yo Aerobic exerci mmatory. This akes it anti-infla chemistry – m your risk of ic that reduces is the bit of mag s by 50%, and d some cancer in medicine heart disease an 40%. Nothing by e as se di ’s Alzheimer . t can touch that . Hike. It doesn’ Bike. Jog. Swim ? do What to it. u do – just do matter what yo

BALANCE TRAINING Balance, co-ordination and proprioception (your sense of where you are in space) are all run by your brain’s signalling system. The brain has 100 billion neurons, or signal senders, each with connections to 10,000 other neurons. And one of your brain’s big jobs is dictating – in exquisite detail – how you move. But there’s a problem: Everything you don’t use rots! Especially the signalling system that governs the body’s fine motor movements. Which means, of course, that your balance and coordination go to hell and you don’t know where you are. Sounds like the very definition of old age, doesn’t it.

Aerobic exercise is the bit of magic that reduces your risk of heart disease and some cancers by 50%, and Alzheimer’s disease by 40%. Nothing in medicine can touch that.

2 EXERCISES THAT CAN HELP 1 Hip Circles Why bother? Moving in three dimensions is an excellent way to maintain flexibility in your hips. � Step 1 On all fours, lift one leg out to the side, then back, up, and down in a circular-style motion. Do 10 clockwise on one side, then 10 counterclockwise. Keep your lower back still. As your mobility improves, increase the size of your circles. � Step 2 Repeat on the other side.

2 Overhead Reach (Dry Backstroke) Why bother? This one is outstanding for mid-back and shoulder mobility. � Step 1 Lie on your back with one leg bent. Reach over your head with your right arm, as if doing the backstroke. Return the arm to your side. � Step 2 Alternate between the right and left, 10 times each.

82 February 2018 HEALTH & NUTRITION

STRENGTH TRAINING If it’s aerobics that keeps you alive and moving, it’s strength training that offers you quality of life. The rule: Strength train two days a week. For the rest of your life. Normal ageing is grim. It means losing 10% of your muscle mass every decade after age 40. Ditto bone mass. At 60, you can’t get out of a deep chair. Or the tub. Your joints hurt. So do your back, your hips, your knees. You fall down and break a hip. You’re a boring old wreck. That’s normal ageing. But do serious strength training two days a week and you’ll have little muscle loss and much less bone loss. You don’t need machines. Use free weights, elastic bands, your own body. Worry like crazy about posture: Lousy posture is the mother of bad hips. Which are the mother of bad backs. Get a decent exercise book or video. Doing strength training wrong is worse than not doing it at all.

5 EXERCISES TO BUILD MUSCLE

The Squat q

Why bother? It’s superb exercise for strengthening your core and the big muscles of your legs. � Step 1 With your core tightened and your back straight, drop your butt back and down until it almost touches the chair. Hinge from the hips. � Step 2 Return to standing position. Repeat.

Do serious strength str training two days a week hav little and you’ll have an much muscle loss and loss You less bone loss. d mac don’t need machines. f weights, weights elastic Usee free bands, s, your ow own body.

HEALTH & NUTRITION February 2018 83

Split Squat

Why bother? This one helps improve your hip stability and balance. � Step 1 Stand with one foot about 18 inches ahead of the other. � Step 2 Lower your butt until your front thigh is parallel to the floor. Rise. Repeat on the other side.

Rotation With A Medicine Ball Why bother? You’ll boost your arm strength and flexibility. � Step 1 Engage your abs. Begin in a squat position, bringing the ball down and right. � Step 2 Swing the ball to the left and over your shoulder. Return to centre and repeat. 84 February 2018 HEALTH & NUTRITION

Crunch

Why bother? It’s great for building abs. � Step 1 Lie on your back with your knees bent. Contract your abs and lift your shoulder slightly off the floor. � Step 2 Hold for 3 to 5 seconds. Do 3 sets of 10 repetitions.

ARTHRITIS? GET MOVING ANYWAY Some patients tell they can’t strength train because they have arthritis and it hurts. But strong muscles can help protect the joints. Most arthritis patients report about a 50% reduction in pain with several months of strength training.

Side Plank k

Why bother? This enhances lateral hip and core stability. � Step 1 Lie on your side, up on one elbow. Lift your hips and knees off the floor. � Step 2 Hold for 10 seconds. Relax. Repeat 3 times.

Q Fit Bit

Muscle …Are painful, but common and often manageable.

t’s happened before on occasion. From the bliss of sound sleep, you’re suddenly awakened by a painful muscle cramp in your lower leg. Lately, though, you’ve being awakened by leg cramps several times a week. Should you be concerned? Muscle cramps like this are fairly common among athletes and older adults. Many times they’re harmless. But they can sometimes be brought on by certain medications or they may indicate the presence of certain disorders.

Muscle Movement Your muscles are made of many fibres that can contract and relax. This allows the fibres to shorten and lengthen according to the movement you’re making at the time.

Muscle cramps differ from stiffness or leg pain. A cramp occurs when a muscle contracts involuntarily in a sudden, intense manner, producing a lump of tightened muscle you can feel with your hand. It’s typically a response to a stress or chemical imbalance in the muscle’s environment.

Sorting Out The Cause Some common causes of muscle cramps include: X Muscle overuse, strain or prolonged exercise. X Being dehydrated and losing too much salt due to exercise or due to prolonged illness involving vomiting or diarrhoea. X Certain medications. X Low levels of blood calcium.

Less commonly, muscle cramps may be caused by diseases affecting your peripheral nerves – the nerves that extend from your spinal cord to nearly all other parts of your body. Peripheral nerves are the conductors of information between your brain and your organs, blood vessels, muscles and skin. Damage to a peripheral nerve (peripheral neuropathy) can interrupt communication lines between the brain and the area served by the damaged nerve. Peripheral neuropathy that produces muscle cramping may occur with a number of conditions, including diabetes, thyroid disease and autoimmune diseases such as rheumatoid arthritis.

When To See Your Doctor Muscle cramps often have no identifiable cause. But if you have frequent, severe muscle cramps, a doctor’s visit is appropriate. You’ll likely have tests that include a neurologic exam and possibly

A cramp occurs when a muscle contracts involuntarily in a sudden, intense manner, producing a lump of tightened muscle you can feel with your hand.

Gently stretch the contracted muscle for relief

HEALTH & NUTRITION February 2018 87

Foods High in Potassium Muscle cramps may sometimes be associated with low levels of potassium in the body. Low potassium levels can be associated with poor nutrition, loss of fluids due to chronic diarrhea or vomiting, and other conditions.

Avocado

Spinach

other testing. You may be referred to a specialist in neuromuscular diseases.

What You Can Do Below are several preventive steps you can take to curb or avoid muscle cramps: X Drink fluids to avoid dehydration – rehydrating with sport drinks is advisable with sustained

Low Potassium Muscle cramps may sometimes be associated with low levels of potassium in the body. Potassium, which is key to normal cellular function, may be reduced for a number of reasons. l The most common reason is the use of diuretics. These medications are often prescribed to control high blood pressure (hypertension) and heart failure. But because diuretics help rid the body of excess fluids, you’re more prone to dehydration and the loss of potassium. l If you’re taking a diuretic medication and are bothered by muscle cramping, talk with your doctor. Your doctor may check your potassium and, if it’s low, may recommend taking a potassium supplement or changing your drug regimen. l If your potassium is low, work closely with your doctor to make sure it gets back into the normal range and that you are receiving appropriate follow-up care. l Low potassium levels can be associated with poor nutrition, loss of fluids due to chronic diarrhoea or vomiting, and other conditions. 88 February 2018 HEALTH & NUTRITION

Banana

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Citrus juices

heavy exercise and sweating. X Warm up before more intense exercise. Cool down and stretch after. X Avoid over-working muscles. X Before bed, gently stretch muscles that tend to cramp at night. If you do get a leg or foot cramp, gently stretch the contracted muscle for relief. You may find it helps to compress or massage the affected muscle. Sometimes a heating pad or hot bath may offer relief. If your muscle cramps don’t respond to these preventive measures, your doctor may suggest taking medication, such as quinine, to help relieve cramping. However, quinine is known to cause potentially serious blood reactions in some people. Discuss with your doctor the pros and cons of its use as well as what other medication options might be suitable.

Features D

etox plan to begin the New Year… The fat freezing fad… Improve immunity in your child… Celebs reveal their love formulas… Bedroom rules for better bonding… Love! Laugh! Live!

HEALTH & NUTRITION February 2018 89

Q Body Care

Burn It A ď&#x192;&#x17E;tness and diet guide to get back in shape, post the party indulgence.

ew Year parties are over. Time to get back on track. Nutritionist Niti Desai and health and wellness coach Kunal Sharma show us how to detox, post the party season. l

EASY EXERCISES: KUNAL SHARMA ADVICES . . . l Exercise five times a week. This should include running; strength, speed, functionality and balance workouts; stretching and meditation. l Do stair climbing for 20 minutes – two minutes of climbing with one minute rest. l Cycle for 30 minutes – two minutes on incline and two minutes on flat surface. l Run uphill, or half uphill, and then try to catch your breath while coming down. Do it for 30 minutes. l Do spot jogging for two minutes and rest for three minutes. Continue doing it for 30 minutes. l All these are high intensity workouts which should not exceed more than 30 minutes.

DO’S AND DON’TS: l

l l

Include good fats, proteins and low glycemic index carbs in your meal. Sleeping and eating at the right time is very important to burn fat and heal your body. Do not take drugs or any kind of supplements to lose weight fast. Do not smoke. Do not over-train to lose weight as it will affect your hormonal balance.

DIET: NITI DESAI’S MANTRAS . . . l Too much of alcohol consumption can dehydrate the body. So try to drink as much fluids as possible. Fluids

l l

can include water, vegetable juice and sometimes fruit juices (only if you are not diabetic as they tend to increase your weight and take a toll on your sugar level). Stop over-eating. Cut back on calorie intake but do not skip your meals. In order to lose weight, people tend to go on fasting and severe diets which ultimately reduces the body’s metabolic rate. Include protein intake in each of your meal. Have a snack between two meals. Morning snack can consist of fruit and evening snack can be chana/ sprout salad/ sukha bhel/ omelet/ unbuttered popcorn. SNEHA SURESHKUMAR

much s a k n i r Try to d ossible. p s a s d i flu include n a c s d i Flu ble juice a t e g e v water, es fruit m i t e m o and s you are f i y l n o ( juices as they c i t e b a i not d your e s a e r c n tend to i a toll e k a t d n weight a ar level). sug on your

Q Parenting

Let your Get Here are six things you should let your kids follow to keep them healthyâ&#x20AC;Ś

et germs be your kiddo’s new companion. Sounds weird? While most parents will reminisce the childhood they spent playing in the rain or sunshine outside their homes, it’s becoming a rarity among children these days. In this techno-savvy world, kids are more likely to devote their school vacations spending hours on YouTube rather than making mud pies. By keeping a distance from Mother Nature and trying not to get dirty, your tiny munchkins may just be missing out on more than just creating memories… Moreover, parents, these days, dislike kids getting muddy, as they worry that children may fall prey to the infections they might pick up while they play. But parents need to understand that it’s recommended for children to play outdoors, bask in the sun, run in the sand and directly come in contact with nature. When you let your child get dirty, you make his/ her immune system stronger and help them better deal with health issues later in life. Below mentioned are things parents should allow their kids to do in order to give them a healthy exposure to dirt and germs.

Move outdoors: Let your growing child step out of the house and get in close contact with the environment. Allow your babies to enjoy putting their hands and feet in water, dig in the dirt, play in the mud, pick up worms from ponds, roll on the ground, catch frogs and tadpoles.

Let them play in the sand: Playing in the sand helps pacify and calm down a child. It also helps stimulate imagination and creativity and

acts as a wonderful medium of art. What’s more, outdoors also give kids a little dose of the required vitamin D which helps prevent autoimmune illnesses.

Allow them to play with pets: A significant part of exposing your child to the beneficial microbes is to get them in touch with pets like dogs and cats. Letting your dog/ cat come in close contact with your child has a great possibility of reducing his or her danger of contracting unwanted petrelated allergies in later life.

Don’t overdo the laundry: Germs thrive easily on apparels and excessive laundry will do nothing but kill them, thus doing no good to the burgeoning immune system of the baby. Sometimes, it’s advisable for parents to lend clothes a couple of good wears prior to laundry.

part of t n a ic if n ig As ur child to o y g in s o p ex s ial microbe c fi e n e b e th m in touch e th t e g to is ke dogs li ts e p h it w etting your L . ts a c d n a me in close o c t a c / g o d h your child it w t c ta n o c t possibility a e r g a s a h his or her of reducing ontracting danger of c et-related unwanted p later life. allergies in

Ditch anti-bacterial sanitizers and soaps: By continuously using antiseptic hand sanitizers and soaps, we are unintentionally constraining immune development in kids. It’s advisable to stick to the good old soap and water and evade the practice of unnecessary hand washing.

Go gardening with your child: This is the simplest way to let your child get close to dirt. The presence of various environmental organisms will offer the immune system all that it needs to operate efficiently.

DR CHAITALI LADDAD Founder & Director, The Pediatric Network

HEALTH & NUTRITION February 2018 93

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ennifer Aniston, Khloé Kardashian, Lindsay Lohan and Mariah Carey are just some of the Hollywood celebs who swear by CoolSculpting – a non-invasive, Harvard-scientistdeveloped procedure, which uses cooling technology to freeze and eliminate fat cells, thereby getting rid of unwanted fat. WHAT EXACTLY IS COOLSCULPTING? CoolSculpting uses controlled cooling techniques, called Cryolipolysis, to freeze fat cells at a temperature tolerated by the skin, causing fat cells to die and re-digest into the body, scientifically known as apoptosis (shrinkage and eventual death). It cools the fat through the patient’s skin at a temperature of -11 to -13 degree C. The procedure is cleared by the US Food and Drug Administration, Health Canada and the European Union. KEY FEATURES Is non-surgical, doesn’t require anesthesia, and patients can

resume their daily normal activity immediately after the treatment. Results in about 25 % reduction in the patient’s fat layer, and intended for body contouring to remove specific fat bulges.

cess o r p t n e tm The trea ty area t a f a s e involv dy being o b e h t f o a suction o t n i d e suck vice and e d e p y t cupel patch g A . d e l coo e area h t n o d is place cked into u s s i t i before hine. the mac

HOW DOES IT WORK? The treatment process involves a fatty area of the body being sucked into a suction cup-type device and cooled. A gel patch is placed on the area before it is sucked into the machine. Different shapes of suction cups and different programming in the machine are used for different areas of the body. The patient experiences mild discomfort for a few minutes until the area becomes numb. Typically, a session lasts for 35 minutes for each part of the

body. The number and duration of treatments vary depending on the treatment area and target spot reduction. The patient may experience soreness, itching, bruising, pain or numbness in the treated area for two weeks. After the fat cells die, they are absorbed into the body and flushed out over the following several weeks or months.

Please note: If not done correctly, there could be prominent pockets of fats seen at places where the area has not been treated. Hence assessment is very crucial.

Dr V Sethu Raman

PHOTOGRAPH: RAJ KUMAR

WHICH AREAS CAN IT TREAT? Ideal for localized fat bulges, such as love handles/ abdomen/ inner and outer thigh/ double chin/ back fat/ axillary puff/ male chest and more... NOT WEIGHT LOSS This, however, is not a weight loss procedure. “This is for someone who has stubborn fat and can’t get rid of it in specific problem areas,” says Dr V Sethu Raman, MD, Celebrity Dermatologist @ ZI Aesthetic and Laser Clinic, the ZI Clinic, who practises the treatment (CoolAdvantage) in Chennai. CSS LATHA HEALTH & NUTRITION February 2018 95

ove Celebs reveals their mantras for a happy and healthy marriage…

Raveena Tandon Actress

“Most relationships don’t work these days because the tolerance level in a couple is waning. “So I believe there should be enough tolerance amongst both the partners. Also, they should be more trustful, honest and communicative with each other.”

96 February 2018 HEALTH & NUTRITION

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, gets ship tion e a girl a l e r c ily. . On able d st ur wife the fam n a o y f he to y alth se s ge o a he o listen e char becau r o k r “F nt t oth o ta . t he orta loves t d le r heart cause b ess l p u m o i e c e e h very ried, sh e we s od in h oday b he pro tic. t v t it is o r e n ois a g i k i l r g s , m I be nly ha n’t wo ndent de n d a n t o e o A ps tien es d dep riag ially in re impa as its u r a ip h st m anc de mo “Mo are fin lerant, ationsh attitu e l s r o v ne y re siti ss t k!” part ing le r, ever ut a po wor e e m v b g o e s ia bec How d down a marr s e an k ma

HEALTH & NUTRITION February 2018 97

Ishita Dutta Actress

w in live’! I k ollo f ac let I tra ve b m. and i n a g e v i e to ‘l em “Th fe is to e able from th t i b l t us d c r d l t e arrie u shou ou exp ce for he m my hat yo spa th t at y e t tner wh enough een bo t. I also v e i bel ur par be n betw gs ou nge uld o o thin to cha to y ere sho nicati ork u w h m T d t try se. “ om alk an ldn’ r spou c u d o t h u an rs to s o y u ne t yo y of e part ve tha idualit em th e h v i i t l d e t b in re!” ep the Acc they a way

98 February 2018 HEALTH & NUTRITION

too go are ther. ips s h e l s p n ho d cou latio eac s, re he time with likes an y a r’s cted wad st of t o nne partne er feel “No o m c s s r i ou il a ld artn . rmo ten fee are of y your p ealthy u t f h h e w o g k e a u a d g thro out an uld be nt to m marria robust o a d e h t e s r h s t e s o s u v a stre eve yo t is imp s keep t to ha roblem ur i p I l p l n . e t yo ta ss I be islikes s it h impor addre ou trea d a d l a y to on ci so spe “It is al cation . When your b i s n ines mun ur whe com re happ iend is and yo r a g f h n r a s e .” o and tner as s str strong e r m p o pa bec tionshi rela

Sonu Sood Actor

HEALTH & NUTRITION February 2018 99

Actress/ Director

Divya Khosla Kumar

e ther make ink h o is t t n’t tra e it ip to “I do ial man I believ iendsh d to r c t e u en ef y sp lly t rk. B n lik is an age wo quatio genera s, ne We roblem ing. arri a m have a rrows. ink rp o r ou starts s t to and s o n f a r t d ge or he ys imp your jo ach ot marria ther an e o e e e h h r n t c t er sha blam when ing ea ur par s o d ’ t y n in tha t to rsta and Unde respec ortant p im ng ” givi is very rriage. a m a

100 February 2018 HEALTH & NUTRITION

tra hing man . Anyt y n a ip nsh be a e in liev relatio er can e the b or ev n’t oth o e o b s g d t o a h “I he ri ou mar l with w it’s ab make t y h , lt o e el hea rts t or m at. ks w for a at wor ntra. F ual effo ter wh the a t q a th e m m g and e riag puttin ork, no cation s r a m uni ew ners tner ds part marriag , comm the par towar e s v h e t t o l o u tb le ual trib Mut fact tha er con ge stab h a i t r ch o a mar hy.” ’ ea t ‘get making d heal an

Dipannita Sharma Actress

Compiled by SNEHA SURESHKUMAR HEALTH & NUTRITION February 2018 101

Q Star Time

Nari Hira, Milind Soman and Vinodini Krishnakumar

Muscle-thoner! Milind Soman set hearts racing at the unveiling of the January 2018 ‘H&N’ issue.

he whole of Magna House went agog with excitement when our very own marathon hunk Milind Soman came to unveil the January issue of ‘Health & Nutrition’, the cover of which

102 February 2018 HEALTH & NUTRITION

he had graced. Dressed casually in a black Pinkathon tee and yoga pants (from his brand ‘Deivee’), and looking as handsome as ever, despite his salt ‘n’ pepper hair, Milind caught the eye of every

single girl in the room. After emcee Nazifa Charania kick-started the event with formal introductions, the hunky marathoner was joined on the dais by Nari Hira, Chairman, Magna Publishing Co Ltd, and Vinodini Krishnakumar, Editor, ‘Health & Nutrition’. The eager media couldn’t wait to bombard him with questions… To the first question on how he managed to look so hot, even at 53, Milind laughingly replied, “I still feel like I am 25!” And added, “But yes, I have always made my health priority. I move away from all the negative energy that causes me stress, and that is something I always did since childhood.” He then went on to speak about his romance with running. “I was always a sports enthusiast and was into national level swimming since the age of nine.

Nazifa anchoring the show

The unveiling

I participated in the very first marathon in Mumbai in 2003, and next week, I’ll be completing 15 years in marathon running,” he said, with a hint of pride on his face. The subject then veered from how he quit smoking to his new trekking show on BBC to his current obsession - his 26-yearold girlfriend Ankita Konwar! To a question on whether Ankita realized how lucky she was to have someone as hot as him, Milind smiled mischievously and said, “Yes, she does,” but was quick enough to add, “She’s amazing too!” Putting all doubts to rest about his impending marriage - and also breaking many hearts in the process - Milind finally revealed that marriage was indeed on the cards. “Yes, we have discussed

“I have always made my health priority. I move away from all the negative energy that causes me stress.” — Milind marriage. And I will be very happy to be married again!” he said excitedly. The event came to a close with a final round of the shutterbugs snapping away, and some impatient selfie requests. But Milind stuck to his signature rule of ‘10 push-ups for a selfie’ (a fan could earn a selfie with him only after 10 push-ups) – his way of using his popularity to promote fitness. And die-hard fans only happily agreed…

Push-ups for a selfie

Milind Soman with Team ‘Health & Nutrition’ With Nari Hira

Quit Sm

Q Self Care DO-IT-YOURSELF TIPS, TRICKS AND TREATS

? g n i k o

Here are some of the many benefits you will experience after quitting smoking:

� After 20 minutes: Blood pressure and heart rate lower. � After 12 hours: The level of carbon monoxide in the blood returns to normal. � After 24 hours: The risk of a heart attack decreases. � After two to 12 weeks: Blood circulation improves. � After one year: The risk of heart disease is half of that of a smoker. � After five years: The risk of a stroke is now the same as that of a non-smoker. � After 15 years: The risk of developing coronary heart disease is the same as a non-smoker.

ccording to research, at least one person in 10, aged 65 or above, suffers from urinary leakage. Any loss of control of urine is called urinary incontinence. What you can do u Don’t stop drinking water. Some people with incontinence may limit their fluid intake to avoid accidents, but not drinking enough water can cause dehydration, which is particularly harmful for older adults. u Limit alcohol, coffee and tea, both caffeinated and decaffeinated, as they can aggravate incontinence. u Perform pelvic floor (Kegel) exercises.

104 February 2018 HEALTH & NUTRITION

Losing control of bladder?

Simple strategies to mask tinnitus Do you hear a constant ringing in your ears? Stress can make tinnitus worse; use relaxation techniques such as meditation or walking. Try background noise, such as soft music. Avoid caffeine and cut back on alcohol consumption. Protect your ears from loud noise exposure; your tinnitus will increase with more hearing loss. For help sleeping, use a bedside sound machine or a fan.

Walk your way to good health!

aking brief walks after every meal may help people with diabetes control blood sugar better than a single longer daily walk, according to a study in â&#x20AC;&#x2DC;Diabetologiaâ&#x20AC;&#x2122;. For two weeks, 41 people with type 2 diabetes (average age 60) either walked for 10 minutes shortly after each of their three main meals or walked once for 30 minutes at any time of day. Then they switched regimens for the next two weeks. Blood sugar control, measured during the three hours after each meal, was significantly better when people did the post-meal walks.

Q Self Care DO-IT-YOURSELF TIPS, TRICKS AND TREATS

ealthy lifestyle changes may improve your odds of preventing this rare but life-threatening cancer. While the exact cause of esophageal cancer is unknown, research suggests that the following measures may reduce your risk: n Turn your back on tobacco. Because smoking damages the DNA in the cells lining your esophagus, it significantly increases your risk of cancer. n Eat more fruits and vegetables. About 15% of esophageal cancers can be linked to a diet low in fruits and vegetables. n Hold off on hot liquids. Drinking

STAY

106 February 2018 HEALTH & NUTRITION

very hot liquids may damage esophageal cells, potentially leading to cancer, according to some studies. n Reduce alcohol consumption. Research shows that people who drink more than three alcoholic beverages a day are more likely than non-drinkers to develop cancer of the esophagus. n Maintain a healthy weight. Being obese, especially around the abdomen, has been linked to esophageal cancer. n Get a grip on GERD. If you have gastroesophageal reflux disease (GERD), the constant exposure of your esophageal lining to stomach acids and bile can seriously damage your esophagus, possibly causing esophageal cancer.

Protect yourself from esophageal cancer

Focused, Happy!

focused mind is a happier mind, according to a Harvard study. Researchers evaluating more than 5,000 people, aged 18 to 88, found that participants reported greater contentment when they were fully engaged in the task at hand than when they were daydreaming. According to researchers, participants felt less joyful when they were daydreaming, even when their minds wandered to pleasant topics.

l Wash your feet daily, and dry

If you have diabetes...

l l

When is heavy sweating a problem? Y

our genes can determine whether you sweat a lot, but a sudden change in your regular sweating may suggest an underlying condition. The primary signal for perspiration originates in the brain in response to a temperature-related or emotional cue, and then is carried by the autonomic nervous system to the sweat glands in the skin. An overactive thyroid or other problems can make the body overheat. Injuries to the nervous system, such as diabetic neuropathy or a spinal cord injury, can trigger sweating in the area of the damaged nerves. Finally, chronic infections can trigger the body to suddenly sweat, but this is often associated with a fever. And if you take medication for diabetes, sweating could be a sign of low blood sugar levels. Speak with your doctor to review all your medications, especially those you have recently begun taking.

them thoroughly, particularly in between your toes. Apply a moisturizing cream to the tops and bottoms of your feet, but not between your toes. Trim your toenails straight across. Wear socks and shoes whenever youâ&#x20AC;&#x2122;re on your feet. Avoid going barefoot. Make sure your shoes fit well, and check the insides for any defects that could injure your feet. If your feet feel cold, wear warm socks. Do not warm your feet with electric blankets, hot water bottles, or heating pads. Promote blood flow to your feet by elevating them when youâ&#x20AC;&#x2122;re sitting and not crossing your legs for extended periods. Move your toes and ankles up and down for five minutes, two to three times daily.

Q Just Launched

ood

BUYS

A look at the new products on the rack...

Shecup from MediAceso Healthcare is a reusable menstrual sanitary protection device, made of health grade non-toxic non-allergic silicone, and is quality certied as per the US pharmacopeia norms. Price: ` 996.

BODY CARE

RAS luxury oils launched Serenity Liquid Luxury and Soothing Lavender & Geranium Salt Polish – to clear the pores, soften and promote healthy skin. Price: ` 2,150 for a pack.

Oshea launched the mystic Sindoor – a formulation of pure herbs and free of mercury and lead which protects the skin and hair from harmful damages. Price: ` 135 for 6 ml.

Alanna launched a mosquito repellent spray infused with calendula and garlic extract, and a blend of essential oils and herbal extracts. Price: ` 350 for 50 ml.

108 February 2018 HEALTH & NUTRITION

Head & Shoulders launched 2-in-1 shampoo and conditioner, specially formulated to make hair up to 100% dandruff free and smooth. Price: ` 310 for 360 ml.

Nivea launched Blackberry Shine lip balm which provides a subtle tint of colour and shimmer, along with long-lasting moisturization; Nourishing Milk body Lotion for long-lasting nourishment and Nivea Total Face cleanup for clear skin. Price: ` 185 for lip balm; ` 349 for 400 ml body lotion and ` 210 for 100 ml face cleanup.

YUMMY TUMMY

Organic India introduced a new variant in their array of herbal products – apple cider vinegar – which is made from apples imported from Spain. Price: ` 595 for 500 ml.

Gaia launched super green tea with antioxidants, particularly yepigallocatechin gallate or EGCG with fatburning properties to help in weight loss and lower the risk of obesity. Price: ` 275 for 100 gms.

Puro launched 100% natural, unrened, mineral-rich salt which has 84 minerals like potassium, iodine, iron, calcium etc, making it a healthy salt for holistic wellness. Price: ` 99 for 1 kg.

Organic India launched variants of Tulsi Green Tea with various health benets. Price: ` 154 for Tulsi Tummy; ` 174 for Tulsi Green Tea Jasmine, Tulsi Green Tea, Lemon Ginger, Tulsi Masala Chai; and ` 148 for Tulsi Original (a pack of 25 tea bags each).

IIRIS, food supplier of gourmet groceries and high-end perishable products, introduced Loyd’s famous tea to the Indian market in two different variants – Red wine and Mulled wine tea with various health benets. Price: ` 225 for Red wine tea; ` 175 for Mulled wine.

HEALTH & NUTRITION February 2018 109

Q Sex Capers

â&#x20AC;¦for your relationship to grow and sizzle!

he bedroom is a sacred space for a relationship, but it’s about more than just a good mattress, tranquil wall colour and comfortable sheets. You need also to keep consistent bedtime habits with your partner for your relationship to flourish and marriage to sustain. Here are some bedtime rules and rituals that happy couples swear by:

THEY GO TO BED AT THE SAME TIME Going to bed together is a great opportunity for couples to connect and talk about their days’ events. Many couples don’t see each other all day long and have a habit of going to bed at different times. According to research, happy couples brush their teeth together and go to bed at the same time. It helps them maintain the warmth and intimacy of their relationship. If one of you goes to sleep much earlier than the other, try to still make some time around whenever the earlier person goes to bed – even if you need to get

up after they’ve gone to sleep.

THEY HAVE A HEARTTO-HEART Dedicate some time - an hour or even a few minutes - before going to sleep to generally have a light-hearted chat. Express positive feelings towards your partner; don’t weigh each other down with problems about office/ family members/ finances. Pillow talk connects couples emotionally, helps you forget about problems, and makes you feel relaxed. This will help end the day on a positive note and make you feel better. It also has a positive influence on your overall mood.

THEY DON’T FIGHT Try not to get involved in heated arguments before going to sleep. Fighting in bed never helps solve a problem. On top of that, it’s harder for both of you to fall asleep, and you’ll also feel depressed the next day.

dia Social me suppresses ncy depende oxytocin f o e s a le the re dy. This o b r u o y in le esponsib r is e n o horm intimacy l a n io t o y for em . Put awa g in d n o b and when p o t p la / e the phon ds your e e n r e n t your par ttention, a d e id iv und in the especially . bedroom

THEY POWER DOWN PHONES AND TURN OFF THE TV It’s better for your health, HEALTH & NUTRITION February 2018 111

o get Try not t ated e h n i d e involv efore b s t n e argum sleep. o t g n i o g in bed g n i t h g i F solve s p l e h r neve m. a proble

DOS AND DON’TS OF TECH IN THE BEDROOM

he bedroom is supposed to be the place where you reconnect, cuddle, and — most importantly — have sex. But with the influx of so many gadgets into every nook and cranny of our lives, the bedroom hasn’t been spared. If you don’t want technology to create havoc in your relationship, follow the below tips: l DO... give yourself a phoneless hour before bed. l DO... take baby steps. If an hour seems interminable, then start with 15 minutes… l DO... talk tech rules with your partner. Couples should discuss their concerns, including the pros and cons of technology in the bedroom. l DO... implement clear rules about tech at home. For instance, the laptop can only be used till 10 p.m. in the bedroom. Or cellphones shouldn’t be brought to the bed.

and for your relationship. Without digital distractions, you’re leaving more of an opportunity to start meaningful conversations or, well, whatever else two adults might do in bed together. Social media dependency suppresses the release of oxytocin in your body. This hormone is responsible for emotional intimacy and bonding. Put away the phone/ laptop when your partner

needs your undivided attention, especially in the bedroom. Don’t be intimate, holding your phone, more than you hold your partner.

THEY FORGET ABOUT WORK Try to forget about work, and stop checking your work email when you are in bed. It’s so much better to spend that time together and to have some rest so you can be productive at work the next day.

THEY DON’T SHARE A PET Bedtime is an intimate hour. Be vigilant about your pets but make sure your pets have another comfortable place to sleep besides your bed.

THEY CUDDLE & KISS Physical touch is so important to a good relationship, and cuddling in bed is like a shortcut to intimacy. According to research, partners who sleep less than an inch apart are more likely to be happy in their relationship.

QA &

OUR PANEL OF EXPERTS AND OTHER LEADING SPECIALISTS IN THE FIELD OF MEDICINE ANSWER YOUR QUERIES ON HEALTH.

Dr Nirad S Vengsarkar, Orthopaedic Spine & Joint Replacement Surgeon

BACK TO NORMAL

had an accident on 21 March, 2013. A big tree fell on my back and I became paralysed waist down. My doctor told me that my spine broke and maybe I would never walk again. I have been suffering from spinal cord injury since that day. I do physiotherapy every day and can walk with the help of a walker. What can I do for recovery and to walk normally? Bhaskar Dey bhaskardey660@gmail.com st

Spinal cord recovery depends

on the extent of cord damage, which can be ascertained by an MRI and clinical examination. A complete spinal cord injury with complete loss of power, sensation and bladder and bowel control have a poor prognosis. The fact that you have partially recovered from your injury indicates that you probably had an incomplete spinal cord injury. Physiotherapy is the only way forward. Surgery at this stage also will not be helpful. If you don’t have pain and have recovered partially, then that’s a positive sign. Keep the efforts up.

Dr P P Ashok, Consultant Neurologist

NUMB NOTES

y mother is 67, is experiencing numbness in her palms and tips of the fingers. She has this problem in her feet and toes also. It is troubling her since January 2017. Please advice. Swati Saista swatisaista30@gmail.com The symptoms she is experiencing suggests Peripheral Neuropathy. This results due to dysfunction of the nerves of the hands and feet. At her age, it could be due to diabetes or low B12 levels or even age-related. So check her sugar and B12 levels, and then consult a neurologist.

Dr Dilip V Nadkarni, Sports Medicine

PAIN PROBLEM

hat’s the difference between a strain and a sprain? Ramesh Naik, Bangalore

The words Strain and Sprain are used while referring to injuries to the muscles and ligaments. Muscle strain is an injury to the muscle where the muscle is stretched but not ruptured. Similarly, when a ligament is traumatically stretched but not torn completely, it is sprained. If muscle and ligament injuries would be graded, strain and sprain would describe the lower grade injuries to these structures. Usually, these injuries heal with rest, bracing and physiotherapy.

Dr Manik G Hiranandani, Acupuncturist

HEADACHE SOLUTIONS

get frequent headaches but I hate taking too many painkillers. Is there anything else I can do instead? Is acupressure/ acupuncture helpful for headaches? Kokila Kotian, New Delhi Headaches always have a cause. Intelligent treatment for headaches needs you or your doctor to find the cause of the headache. Some common causes are:1. Sinusitis. A simple test to find out if you have sinusitis is push the area of the orbit just above your eye. If it hurts you have sinusitis. Steam inhalations and acupuncture or acupressure will help. 2. TMJ Syndrome (Tempero-mandibular Joint Syndrome). You can diagnose this if opening your mouth causes pain, clicking or incomplete opening of the mouth. 3. Cervical spondylosis causing compression of the C1 or C2 nerves. You can diagnose this if you also have pain in your neck and the base of the skull. 4. Constipation and gas can also cause headaches

due to accumulating toxins in the body. 5. Eye strain can cause headaches as well. Have your eyes checked and donâ&#x20AC;&#x2122;t spend too much time on phones and electronic devices. 6. High blood pressure. Have your blood pressure checked. Headaches caused by all these can be helped with acupuncture or acupressure. 7. Occasionally, tumours in the brain may also cause headaches.

Dr Ali Irani, Physiotherapist

KNEE PLEA

y knees always ache when I walk for more than 10 minutes or if I have to climb up and down the stairs too much. What can I do? Can physiotherapy help? Ashok Chavan, Solapur Knee is one of the weight bearing joints of the body. During walking or climbing stairs up and down, the joint may give trouble, if the knee muscles, quadriceps, are weak. Strengthening of the muscles around the knee joint can protect it and reduce the pain on the weightbearing activities. Physiotherapy will definitely help reduce pain, increase muscle strength and improve daily functions. Doing exercises under physiotherapy supervision is advisable. Coordinated by PRABHAKAR A PUTHRAN

Have a health query? We will have it answered! Write to us at health@magnamags.com

114 February 2018 HEALTH & NUTRITION

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MORINGA Boost Immune Response z Made from organic Katuki, Vana Tulsi and Krishna Tulsi z Immunity helps the body beat stress. That means fewer colds, headaches and allergies. z Organic Katuki comes with skin and liver healing beneﬁts. Tulsi boosts immunity. z Use it to build resistance against ailments and to improve overall well-being.

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REGD. NO.: MCW/83/2018-2020, Posted At : Mumbai Patrika Channel Sorting Ofď&#x192;&#x17E;ce Mumbai-400001. On 23rd & 24th of the previous month. RNI. 47146/89 Date of Publication on the 22nd of the previous month

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