Alkem dermacare issue

VOLUME II • ISSUE XII

An Ancient Secret for modern living

Flying With a Baby in Tow

Are you getting a full body workout?

Focus on

Foods that Harm & Heal wellness nutrition // wellness debate // relationship wellness // emotional wellness

Volume II • Issue XII

publisher’s note Publisher, Editor & Printer Indrajit Dasgupta Advertising Sales advertising@yourwellness.net Art Director Nilesh Parab Graphic Designer Rekha G Bisht Adarsh K Singh Mandar Asabe Staff Writers Dr. Sarah Brewer Gayatri Pagdi Francine White Jenny Catton Dr Arjita Kumari Creative Firm Doit Advertising Pvt. Ltd. email: bd@doitadvertising.com website : doitadvertising.com

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More than 2,000 years ago Hippocrates, the Father of Medicine, said, “Let food be your medicine and medicine be your food.” This month’s special focus looks at why good food choices are important in life and which foods harm or heal you. Elsewhere, we show you how to deal with anxiety, investigate the ancient Hawaiian practice of Lomilomi, look at painless ways to fix your family finances and explore why women are afraid to pack some muscle – you can be lean, sexy and hard without losing your feminine beauty.

Can pornography affect your relationship with your partner? We offer an insight into this topic and find out what to do if the habit is turning into an addiction. Our experts answer a reader query on eye glare while this month’s debate asks whether or not pupils should have to wear school uniform.

Yourwellness is unique in covering all aspects of wellbeing, from health and relationships, through fitness and family, to work and finances. What’s more, we also explore all the options available, from Ancient to Modern and Scientific to Holistic.

If you enjoy reading this issue, look for similar articles and features at www.yourwellness.com. Why not tell your friends so they can also sit down, take a well-earned break and browse our pages?

Until next month,

Indrajit Dasgupta

indrajit@yourwellness.net

Publisher PS.: You may notice these three symbols

Owner : Health Media Publishing Pvt Ltd.

reflect which features relate to

appearing throughout the magazine. These

psychological,

physical, or

physiological wellness.

Printing Press : RMOSS Prints Pvt Ltd. Flat No.: 404, Shanti Bhavan, Plot No. 66, Rajasthan Society, J. B. Nagar, Andheri (East), Mumbai 400059 Place of Publication : Health Media Publishing Pvt Ltd. G2, Akruti Centre Point, MIDC, Andheri (East), Mumbai 400093

reach us Subscriptions & customer enquiries: Phone: 9167499269 email: enquiries@yourwellness.net Advertising: Phone: 9167499269 email: advertising@yourwellness.net All rights reserved.

Reproduction in part or in whole, in print, electronic or any other form, is strictly prohibited.

This issue contains 68 pages including cover.

Disclaimer | yourwellness is dedicated to providing useful, well researched information on every aspect of your wellness. We do not pioneer any particular therapy or school of thought instead we offer all the options to allow our readers to make an informed choice. All our contents are not intended to provide medical advice or diagnosis of individual problems or circumstances, nor should it be implied that we are a substitute for professional medical advice. Readers are always advised to consult their healthcare professionals prior to starting any new remedy, therapy or treatment.

Issue XII • Volume II • yourwellness.com

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contents

26

Do you suffer from Anxiety?

30

Painless ways to fix your finances

family wellness 32 Fat cats shouldn’t rule exercise wellness 40 Lean, Sexy & Hard!

Should women be afraid to pack some muscle?

42 Overweight? Deal with your exercise fears

14 wellness focus

relationship wellness

on Foods that Harm, Foods that Heal

46 Does Pornography Affect

28 emotional wellness An Ancient Secret for

wellness nutrition

modern living

36 family wellness

Flying With a Baby in Tow

38 exercise wellness Are you getting a full body workout?

Relationships?

48 Why you should eat more mushrooms

54 Should Pupils Have to

Wear School Uniform?

56 wellness experts 58 holistic wellness 60 wellness reviews

06 wellness news 10 kitchen wellness 12 garden wellness

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60

yourwellness.com • Volume II • Issue XII

How to handle conflict in the workplace

wellness debate

62 modern wellness

The Pinocchio effect

44

64 ancient wellness 66 scientific wellness

Cleanse with orange peel powder

52

Roasted Mushrooms and Onions in Filo Tartlets

wellness

news Do you see?

Eating at the table is better for kids

Busy lives and changing habits mean that fewer families now eat their evening meal at the dining table, preferring to tuck into their meal in front of a television or computer instead. Yet a recent study of children aged between two and five found that those who eat their main meal at the table are slimmer than those who are served in front of a screen. Researchers believe that children served at the dinner table eat less because they recognise when they are full, while those eating in front of the TV are too distracted to spot when they’ve eaten enough. Children allowed to serve their own portions also tend to put less food on their plate than if their food is simply handed to them.

Five-a-day offers beauty benefits You may know that eating five or more portions of fruit and vegetables per day is good for your heart, but new research shows it also makes you more attractive. Eating lots of fruit and vegetables gives your skin a healthy, golden glow. Researchers at York, St Andrews and Cambridge Universities found that eating just a couple of extra portions each day made a positive difference to skin tone. Other studies have shown that plant pigments known as carotenoids contribute to the golden glow, as well as offering some protection against sunburn. However, experts warn against overeating foods rich in beta-carotene or you may get carotenemia - a yellow discoloration of the skin that is, fortunately, reversible once you stop consuming large quantities of vegetables rich in beta-carotene.

When did you last have a routine eye examination? In the last year? More than five years ago? Never? If you’ve not had an eye test recently, you are not alone. A recent study found that more and more people have not had an eye test in the last five years despite being aware of the benefits.

Not only can eye tests determine if you need glasses, they can also identify conditions such as high blood pressure, diabetes and eye problems such as glaucoma or macular degeneration. If you are a driver it’s even more important to get tested regularly. In a European study, a scary one in seven people admitted to driving even though they couldn’t see clearly.

Marriage lowers heart risk

According to research at the American College of Cardiology, people who are married have lower rates of several cardiovascular diseases compared with those who are single, divorced or widowed. The relationship between marriage and lower odds of vascular diseases, noted the study, is especially pronounced before the age of 50. In particular, married people were 5 percent less likely to have any vascular disease compared with singles. They also had 8 percent, 9 percent and 19 percent lower odds of abdominal aortic aneurysm, cerebrovascular disease and peripheral arterial disease, respectively. The odds of coronary disease were lower among those married compared with those who were widowed and divorced, but this was not statistically significant when compared to those single. On the other hand, being divorced or widowed was associated with a greater likelihood of vascular disease compared with being single or married.

Issue XII • Volume II • yourwellness.com

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wellness

news New Advice for Drinkers The advice not to mix drinks when enjoying a boozy night out usually refers to not mixing wine with beer to avoid a nasty hangover. However, experts now warn that mixing alcohol with energy drinks also increases the risk of alcohol poisoning. The problem is that energy drinks keep party-goers alert, so they keep on drinking alcohol when they would normally start to flag and go home.

Energy drinks can also impart a ‘wired’ feeling which, when combined with alcohol, leads to antisocial behaviour and more run-ins with the police.

How many kitchen gadgets have you disowned?

Everyone loves a time-saving kitchen gadget, but while we’re quick to lust after the latest smart invention, in reality clever kitchen equipment is rarely used. A survey has found that two out of every three households own an appliance that was only used a handful of times. Items such as coffee machines, food processors and bread makers are commonly bought and then ignored, but the toasted sandwich maker appears to be the most redundant piece of gadgetry – one in four people own one and claim to rarely use it.

So next time you’re tempted to invest in a piece of pricy kitchen equipment, ask yourself if you really will use it – or if it’s simply destined to gather dust at the back of a cupboard. yourwellness.com • Volume II • Issue XII

The Pinocchio effect It may sound unlikely, but the key to identifying whether someone is being dishonest may lie in the nose after all. While Pinocchio’s nose grew longer when he was less than truthful, researchers at the University of Granada in Spain have discovered that your nose grows warmer when you are about to lie. Researchers asked subjects to answer a variety of questions, with half told to lie half the time.

Using thermal imaging, they found that nasal temperature increases when people are thinking about being dishonest, but not while actually telling the lie. Emilio Gómez Milán, of the university’s Department of Experimental Psychology, said, “It rises during lie planning, due to mental effort or anxiety, and drops during the act of lying.”

Pre-term children could be bad at Maths A new study by the University of Warwick and Ruhr-University Bochum, published in the ‘Journal of Pediatrics’, has found that there is a relationship between preterm birth and dyscalculia, a learning disorder which involves frequent problems with everyday arithmetic tasks.

It is diagnosed when children do worse in maths than what would be expected based on their general intelligence.

The study shows that the risk of dyscalculia among the preterm children may be increased if they were born small for gestational age. It noted that children who are born very preterm, before 32 weeks, of gestational age have a 39.4 percent chance of having general mathematic impairment compared to 14.9 percent of those born at term.

Teachers and parents need to understand this problem and learn ways to help the children improve their maths skills.

kitchen wellness

sugar Go halves on

A new study from the University of Newcastle, Australia, suggests that if you want to keep your teeth until the day you die, you should follow the new draft guidelines from the World Health Organisation (WHO) to cut the amount of free sugars you can consume by half. Free sugars are those that are added to foods by manufacturers, cooks, or in the kitchen to sweeten meals, plus those naturally present in honey, syrups, fruit juices and fruit concentrates.

The WHO now recommends that you limit your intake of free sugars to five percent of your calorie intake, which works out at around six teaspoons a day. Researchers have found that cutting previous recommendations in half would dramatically cut the chance of ever needing a filling. They also found that while fluoride (added to water supplies or dental products such as toothpaste) has a positive effect on dental health, you shouldn’t rely on it. Removing sugar, the root cause of tooth decay, would have a much bigger

effect. This advice is especially important for children.

While it may sound like bad news for those with a sweet tooth, nutritionists say, it doesn’t have to mean the end of sweet treats. While we’re hearing more and more negative things about sugar and the impact it can have on our teeth and waistline, the opposite is true of a natural sugar alternative called xylitol.

It looks and tastes just like sugar, but studies show that it actively promotes healthy teeth and reduces plaque. So don’t panic, you can still indulge your sweet tooth and stay within the new limits that this study suggests.

To know more about Xylitol visit www.herbovedaindia.com.

Issue XII • Volume II • yourwellness.com

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garden

wellness

Grow Your Own

Superfoods Superfoods are among the most popular ingredients in television cookery shows, but what exactly makes a food ‘super’? Although there’s no standard definition, a superfood is generally agreed to be one that gives particular health benefits. Supermarkets often charge a premium for these nutrient-rich ingredients so why not grow them at home?

Broccoli contains a wide

range of nutrients including folate, vitamins C and A, and calcium, as well as phytonutrients such as sulphoraphane which help to protect against cancer. Broccoli is easy to grow. Make sure you provide a rich, well-drained soil with plenty of compost. Water well.

Blueberries were one of the first ingredients to be called a superfood. The blueberry is a rich source of antioxidants that protect against a range of diseases from heart disease and gout to loss of vision and memory. If you don’t have

yourwellness.com • Volume II • Issue XII

a lot of space in your garden, grow blueberry bushes in pots.

Carrots contain carotenoids and a total of seven anti-cancer substances. If you grow your own, aim to eat a serving of carrots or 100ml carrot juice at least three times a week. Make sure that the soil is well drained. Heavy soils cause the carrots to mature slower. Soil should never be rocky because it leads to poor quality roots. Carrots can accept a little bit of shade as well.

Garlic has been used for centuries to ward off the common cold and is now known to protect against heart disease as well. Buy a garlic bulb from a seed supplier and break into individual cloves to plant. Eating 2.7g fresh cloves per day - each clove weighs around 1g can lower your total cholesterol level enough to cut your risk of a heart attack or stroke by a quarter.

Beetroot is used in natural medicine to treat a wide range of ailments including constipation,

anaemia and high blood pressure.

Beetroot is ideal if you are short on space as it can be grown in pots.

Spinach was made famous as a superfood by the comic book character, Popeye. Its iron content helps to boost energy levels and strength. Spinach can be grown all year round making it a really versatile ingredient.

Red bell peppers contain three times as much vitamin C as the same weight of oranges, while green peppers have twice as much, making both a great addition to your diet.

Peppers do like warm conditions.

Whether you believe the hype surrounding superfoods or not, including a wide range of fruit and vegetables in your diet will certainly boost your overall health. And if you can grow them in your own garden, you’ll have the satisfaction of knowing that you’ve improved your diet cheaply and organically yourself.

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focus

Focus on

- La Rochefoucauld

To eat is a necessity, but to eat intelligently is an art.

Although he lived 2500 years ago, Hippocrates, the so-called Father of Medicine, was ahead of his time in recognising that good nutrition is the best defence against illness. His famous saying, “Let food be your medicine and medicine be your food” underlines the healing potential of following a healthy diet. When you consistently make poor food choices, you will inevitably become ill – sometimes in a relatively short time, but often only after many years of following an unhealthy diet. The advice of Mark Twain to “Eat what you like and let the food fight it out inside” is best avoided!

Foods that Harm & Heal yourwellness.com • Volume II • Issue XII

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Why good food choices are important Every cell in your body is composed of different molecules than those present just one year ago. All these new building blocks are derived from your diet. Your food therefore needs to provide all the energy, essential fatty acids, amino acids, vitamins and minerals you need for optimum health.

Fruit, vegetables, nuts and seeds also provide substances that contribute to colour and flavour as well as protecting plants against sun, viruses, bacteria and other predators. Known as phytochemicals, these have beneficial effects on human health, too, providing some protection against high blood pressure, raised cholesterol, diabetes, obesity, heart disease, stroke, visual loss and even cancer. The average diet is believed to supply more than one gram of phytochemicals per day. Aim for colour on your plate for a good mix of phytochemicals – mix dark green, orange, yellow, red and purple fruit and vegetables as much as possible.

Food for Boot Camp Nutrition is key to fitness. Here are some top tips for healing foods while training: • Coconut oil is excellent for endurance, recovery and stamina.

• Eggs help you stay fuller for longer and lead to eating less throughout the day, so are perfect for breakfast. A high-protein breakfast also helps you naturally burn fat throughout the day.

• To stop stacking on the pounds, start snacking on fruit and vegetables.

• Eating tomatoes regularly is good for your heath, as well as your palate. Ripe, red tomatoes are likely to contain more lycopene than paler, watery ones.

• All beans are good beans.

• Two great sources of vitamin C, potassium and fibre are mangos and sweet potato.

• Salmon, mackerel and sardines cut your risk of heart disease, are good for brain stimulation, and as a food source has one of the highest protein contents per gram.

Special Tip – Keep to foods that grow or eat of the land!

- Dr Eddie Ramirez

People who eat a plant-based diet live longer, have less cancer and heart disease, weigh less, and have healthier diets.

Issue XII • Volume II • yourwellness.com

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wellness

focus

Food for Life According to nutrition experts, you should aim to eat foods that are rich in essential nutrients that support your immune system, make your cells ‘stronger’ or which help with specific body functions. For example, foods containing dietary fibre are amazing for your digestive system. The following foods are among the most healing:

Green leafy vegetables include

a range of vitamins and minerals like vitamins A, C, K, Calcium and Iron.

• Spinach • Chard • Kale • Collards

Cruciferous vegetables are rich sources of phytochemicals • Broccoli • Cauliflower • Brussel sprouts • Cabbage

Oily fish

are good source of vitamins A and D as well as the most important nutrient for a healthy heart and immune system - omega 3 fatty acids.

• Salmon • Sardines • Herring • Anchoives • Mackerel • Tuna

Whole grains include all three parts of the grain, the

longer.

bran, endosperm and germ which provide vitamins, minerals, antioxidants and fibre. Whole grains also produce a slower blood sugar spike than the refined alternatives and keep you fuelled significantly

yourwellness.com • Volume II • Issue XII

Vegetable oils increase your level of good cholesterol (HDL) and lower the bad (LDL) which is important for a healthy heart and circulation.

• Flax seed oil • Olive oil • Rapeseed oil • Walnut oil Herbs contain a variety of nutrients and phytochemicals which, aside from their obvious health benefits, provide flavours and fragrances in your food can replace more unhealthy ingredients like salt, fat and sugar.

• Ginger • Peppermint • Garlic • Rosemary • Parsley

Root vegetables store plant nutrients including vitamin A in the form of betacarotene, vitamin C, and many different natural antioxidants called polyphenols and betalains.

• Beets • Yams • Carrots Probiotic foods are commonly used to calm the digestive system and to boost immunity as most of your immune protection is programmed in the gut.

• Natural unflavored yoghurt • Sauerkraut • Kefir • Miso • Pickles • Kimchi

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Food to Avoid A good general rule is to avoid processed foods, as the problem is not only what has been added but also what has been taken away - processed foods are often lacking nutrients such as antioxidants and fibre. Aim to keep away from foods that are high in calories and low in nutrients – these foods have no positive effect on health and contain at least one of these treacherous ingredients:

Trans fatty acids – manufactured (unnatural) fatty acids that increase the risk of clogged arteries leading to heart diseases including heart attack and stroke. If fat/margarine remains solid at room temperature, it is likely to contain more trans fat. It also exists in a lot of other ready made products: • Fast food (mostly fried) • Packaged cookies • Doughnuts • Frozen ready meals Artificial sweeteners (eg aspartame) don’t contain calories or sugar but have still been linked to weight gain/obesity due to their ability to increase hunger and food cravings. Some have also been linked to certain types of cancer, although this is still speculative.

Avoid: • Light foods/sugar-free products • Diet sodas • Energy drinks Sodium (Salt) – while you need small amounts of salt for fluid balance, too much can lead to fluid retention and high blood pressure, which is a risk factor for heart disease. Go easy on: • Salty snacks • Processed meats – these foods also include a lot of nitrites which transform into chemicals in the body that have been linked to colorectal cancer • Crisps • Cooking sauces • Tinned soups • Cheese

Refined grains – are handled in the same way as sugar in your body. They increase the risk for type-2 diabetes, high blood pressure and heart disease as well as obesity. Opt for whole grain alternatives and reduce your risk of these diseases. Eating white refined grains leads to a spike in blood sugar levels. These refined grains also lack fibre and key nutrients that are naturally present in whole grain alternatives. Avoid: • White rice • White bread • White pasta • Cookies, cakes, crackers and snacks made of white flour

Sugar, high-fructose corn syrup (HFCS) and its cousins, are hidden almost everywhere and is harmful to your health in multiple ways; sugar in its many forms is known to increase the risk of obesity, type 2 diabetes, heart disease and liver problems. The unnatural HFCS is even worse for your health as some sources contain high levels of mercury which damage the nervous system.

Avoid: • Sodas/ carbonated drinks • Sweetened yoghurts • Ketchup • Cereals Issue XII • Volume II • yourwellness.com

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wellness

focus

From

Food Free

Allergies - Julia Child

You don’t have to cook fancy or complicated masterpieces - just good food from fresh ingredients.

yourwellness.com • Volume II • Issue XII

For some people, foods that are usually considered ‘healing’ can trigger harmful reactions linked with allergies and intolerances.

At least one in 50 adults and one in 12 children have a classic food allergy involving IgE antibodies which can trigger an immediate and dangerous reaction such as swelling of the mouth, difficulty breathing or collapse.

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As many as one in three people also recognise that they cannot eat certain foods without experiencing the delayed onset of a variety of intolerance symptoms such as: • Stuffed up, runny nose (rhinitis) • Excess mucus • Headache • Pre-menstrual syndrome • Eczema • Asthma • Irritable bowel syndrome • Inflammatory bowel disease • Arthritis.

• Tiredness • Chronic fatigue Some people also develop an intolerance to certain foods due to a lack of the enzymes needed to digest it. Lactose intolerance, for example, is due to a deficiency of the enzyme lactase which breaks down the lactose sugar in milk. Without this enzyme, lactose passes down into the large bowel where it is fermented by gut bacteria to produce symptoms such as bloating, pain and diarrhoea. For others, eating foods that contain gluten leads to symptoms of intolerance, with some resulting from an immune reaction to a protein (gliadin) found in the glutens of wheat, barley and rye. It is also possible to be intolerant to other proteins found in wheat, cows’ milk, soy, eggs and even more exotic items such as avocadoes or kiwi fruit. Everyone is different and has different reactions to eating certain foods.

Healing with Ghee Ayurvedic wisdom tells us that cow ghee is a healing food and is an important part of a healthy diet. With the body and mind being affected by food, a daily dose of ghee confers many benefits in regards to nourishment, promoting sattva or a calm and peaceful mind, digestion, assimilation and elimination.

Ghee helps with balancing both Vata and Pitta doshas, lubrication, clearing toxins and promoting agni, ojas, lymph and semen In a survey of 1,500 people, 15% confirmed that someone in their household avoided certain foods ‘to be on the safe side’, while a further 17% said a family member refused to eat certain foods in order to live a healthier life style.

There can be great-tasting food that is free from one or more of the allergens (including wheat, gluten, dairy, eggs, nuts, soya and sulphites) that those with allergies and food intolerances must avoid.

For more information visit www.foodsmatter.com.

The healing power of curry Best-selling cookery author and international chef Mridula Baljekar has developed a Cold Cure Curry that’s packed with exotic

spices with medicinal qualities based on the traditions of Ayurveda.

Mridula says, “Many spices have anti-viral and antibiotic properties which help to heal the dreaded colds, cough and flu that many of us suffer at least once a year.

My Cold Cure Curry is based on ancient knowledge of how our daily diet can help us to fight off illness and remain healthy.”

Ingredients include: Ginger – a decongestant that also helps you digest food.

Garlic – a natural antibiotic and anti-viral.

Black Pepper – great for curing throat infections and fever; Turmeric – a powerful antioxidant with anti-inflammatory properties Nutmeg – a traditional cure headaches, colds and coughs.

Mridula Baljekar is the author of 27 Indian cookery books, including ‘Great Indian Feasts’, which was named Best Asian Cookbook in the World at the Gourmand World Cookbook Awards. Mridula Baljekar’s books are available on www.amazon.in.

Issue XII • Volume II • yourwellness.com

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wellness

focus

Cold Cure Curry (serves 4)

This meatball (kofta) curry recipe is easy to make and gorgeous with rotis or plain rice.

Ingredients For the meatballs: 450g/1lb lean minced lamb 2 cloves garlic, crushed to a pulp 1 fresh green chilli, finely chopped 2 tsps dried fenugreek leaves, crushed lightly with your fingertips 1 tbsp fresh mint leaves, chopped or 1 tsp dried mint 1/2 tsp freshly ground nutmeg 1 egg yolk 50g/2oz mild cheddar cheese, grated Salt to taste

For the sauce: 3 tbsps light olive oil 2.5cm/1” piece of cinnamon stick 5 cardamom pods, bruised 4 cloves 1 large onion, finely chopped 4 cloves garlic, crushed 2.5cm/1” piece ginger, grated 1 tsp ground turmeric ½-1 tsp red chilli powder 2 tsps ground cumin 2 tsps dried fenugreek leaves, crushed lightly with your fingertips 200g/7oz chopped canned tomato with the juice 50g/2oz plain yogurt

Method 1. Combine all the ingredients for the meatballs in a mixing bowl, knead until

fairly smooth, cover the bowl and chill for 30 minutes. This will make it easier to form the meatballs later.

2. Divide the mixture into approximately 20 equal sized balls. Rotate them between the palms to achieve a smooth surface, and set aside.

3. In a roomy pan, heat the oil over a low heat and add the cinnamon,

cardamom and cloves. Let them sizzle for 30-40 seconds and add the onion.

Increase the heat to medium and fry the onion until soft but not brown. Add the garlic and cook for about a minute. Add the ginger, turmeric, chilli powder and cumin. Continue to cook for a further minute and add the fenugreek and half the tomatoes. Cook until tomato juices evaporate and add the remaining tomatoes. Cook until tomatoes reach a paste-like consistency and the oil floats on the surface.

4. Whisk the yogurt (this stops the yogurt curdling during cooking) and add

Salt to taste

to the pan. Add the salt, sugar and 150ml/5 fl oz warm water. Mix well and carefully add the meatballs in a single layer and bring it to a slow simmer.

1/2 tsp sugar

5. Cover and simmer for 20-25 minutes, stir gently half way through to ensure

15g coriander leaves and stalks, chopped

6. Add the coriander leaves and stir carefully. Remove from the heat and serve.

yourwellness.com • Volume II • Issue XII

that the thickened sauce does not stick to the bottom of the pan.

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Can food heal your

pain?

Eating the wrong foods and not drinking enough water when suffering with any kind of pain can have a big impact on the level of pain that someone is suffering. Foods that are classed as ‘healthy’ and good for general wellbeing are also likely to be good pain relievers.

Bad nutrition can lead to conditions such as obesity, osteoarthritis, osteoporosis, sciatica and as well as other chronic pain syndromes.

Empowering yourself with the facts and maintaining proper nutritional balance helps to strengthen muscles, tendons, ligaments, and joints while shedding unnecessary weight that contributes to a large majority of sciatica and back pain.

Below is a list of foods that we highly recommend to someone suffering with any kind of back or neck pain: • Ginger provides strong anti-inflammatory compound • Garlic is also a powerful anti-inflammatory food.

• Green Tea helps to detoxify the body • Turmeric is another natural antiinflammatory.

• Pineapple contains anti-inflammatory enzymes.

• Cold water fish that is rich in omega 3 and fatty acids has been found to reduce pain and inflammation.

• Berries such as blueberries, strawberries and raspberries also contain powerful antioxidant properties.

In addition to all of the above, eating raw, organic and unprocessed foods is also a great way to ensure that the body is in the best possible condition to repair itself.

For more information on foods that heal different conditions, read Eat Well, Stay Well

by Yourwellness editor, Dr Sarah Brewer. Book available on www.amazon.in. Price: Rs 768 or www.bookadda.com. Price: Rs 855.

Issue XII • Volume II • yourwellness.com

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emotional

wellness

Do you Suffer from

Anxiety?

- Mahatma Gandhi

Nobody can hurt me without my permission.

yourwellness.com • Volume II • Issue XII

19 Anxiety is a part of life today.

It is not necessarily bad. In fact, it could be a warning signal. Without anxiety, we would not anticipate difficulties and be prepared for them. However, people who suffer from an anxiety disorder are essentially phobic about the feeling of state of anxiety and try to avoid it, in the process exacerbating it.

Some people experience excessive anxiety about real-life concerns like money, relationships, health, academic performance etc. Some battle with social anxiety, about being judged by others. In fact, people can experience anxiety related to just about anything.

Anxiety becomes a disorder when it interferes with our daily lives and our ability to function.

People suffering from chronic anxiety often report the following symptoms: • Muscle tension • Physical weakness • Poor memory • Fear/Confusion • Inability to relax • Constant worry • Shortness of breath • Palpitations • Poor concentration.

Give a definite structure to your daily life.

Some of us may not struggle with a clinical disorder, but want to manage sporadic but intrusive bouts of anxiety and stress. Here are some small but effective and steps every day to manage your anxiety:

Use encouraing words. The next step would

Where does anxiety stem from? Consider how

anxiety affects your life. Do you always aim for perfection? Seek the aproval of others or try and always be in control of the situation?

Often identifying your responses to these three factors can help you understand where your anxiety stems from.

Keep yourself busy.

Often idle time, or too much time to ponder over things, can lead to overthinking and magnifying the issues that produce anxiety. It is absolutely essential to keep your mind as well as body busy so that you don’t obsess over trivial things.

Challenge anxious thoughts. Ask yourself a few

questions: Is this worry realistic? Is this really likely to happen? If the possible outcome does take place, what would be so bad about that?

Can I handle that? This will also help you sift fact from fiction. Is something you are worrying about really likely to happen to you?

Prepare. Train yourself to also think about how you would prepare for the worst case scenario. Ask yourself, what could I do in this case? How can I prepare for whatever may happen? An answer to at least one of these questions will help reduce anxiety and give a sense of some control of your life. So instead of worrying about, for eg., “I have high blood pressure so I’m going to get a heart attack and die”, you could ask yourself, “I have high blood pressure and if I want to avoid getting a heart attack, what is it that I can do? Should I change my eating habits and get some exercise?” Worry is often fiction but concern is based on facts. be to use positive, precise and encouraging statements to help you put things into perspective.

For instance, “This feels bad, but there ought to be a way out of this.” Or “I do have some strategies to cope with it.” It will make you feel empowered.

Stay socially connected. You don’t

who care for you, be it family or a friend. Talking with others can do a world of good. You could even get together for an activity that helps with your anxiety – like joining a yoga class.

Remain grounded with spirituality. Putting

your faith in the universe and in the forces that are far greater than us also helps alliviate anxiety.

Surrender to those who watch over you, look back and recall little instances in your life when you have been helped, unexpectedly.

That is definitely divine powers at work. Assure yourself, “I’ll float through this just fine.” Accept that you cannot control life.

Relinquishing control is not being helpless. It means letting the universe do its job without you meddling.

Contact a therapist.

Sometimes anxiety can be difficult to manage without professional help. If you have done all you could in terms of self-help but have not been able to achieve the results you were hoping for, it’s time to reach out to a professional mental health expert. There is no shame in it. Mental problems are no longer a stigma. Accept that you do have anxiety but it is going to be only temporary because help is available. All you have to do is make good use of it in order to recover and go back to having a full, productive life.

have to lead a hectic social life (it would be impossible if you suffer from social anxiety), but at least a basic social support is crucial to managing stress. Speak to those

Issue XII • Volume II • yourwellness.com

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emotional

wellness

An Ancient Secret for

modern living Lomilomi is known as Hawaiian massage, an ancient practice renowned as a soothing, flowing and relaxing healing experience.

Seek out a traditional Lomilomi therapist and you will experience a massage like no other, the free flowing movement from head to toe mimics the ebb and flow of ocean waves, the continuous long strokes and loving touch often results in an energy shifting, transformational experience of both time and space.

Yet Lomilomi massage is just the tip of the iceberg. In truth, Lomilomi is a complete, holistic ‘Island Style’ healing art that includes massage, physiotherapy, chiropractic and osteopathic type manipulation, nutrition, psychology and much, much more. Today this ‘old art’ is known as Lomilomi Hoku and is practiced by a Kauka (Doctor) of Lomilomi.

Using a beautifully choreographed dance, the Lomilomi Kauka gracefully and yourwellness.com • Volume II • Issue XII

systematically weaves their way through the soft tissue of your body, creating harmony, balance and alignment of the musculoskeletal system. This gently aligns your body’s energy and healthy vibration to the natural rhythm of the universe. You will be uplifted in body, mind and spirit with the empowering, flowing and loving touch of Aloha. It will help to improve blood and lymphatic flow, toxin release, improve breathing, reduce swelling, general stiffness, insomnia, reduce menopausal symptoms, back ache and muscle cramps. You will leave each session nourished, energised and feeling radiant.

Energy is our life force and yet we act as if we have no control over it. When undertaking a life changing Lomilomi Hoku programme, re-energising and healing takes place on many levels, soothing your nerves, restoring your spirit and rejuvenating your body. Old ‘blocked’ energy is

removed and a connection opened to the universal source of energy, so the vibration of your body’s own energy circuitry system is elevated to the level of holistic healing. A constant flow of cosmic energy waves, carrying lifeenhancing energy, starts to cascade throughout your body. This energy shifting bodywork can change your mind, body, emotions, and life for the good.

Healing energy is like water - it is life giving and lifesaving. Commit to this ancient healing art and you will experience an abundance of energy. You whole life starts to resonate at a completely different vibration, allowing you to face each day with a new joyful enthusiasm.

Read more about these ancient secrets in Starlite - The Secret Lomi: Discovering the Sacred Touch of Aloha by Kevin England.

Book available on www.amazon. in. Price (Paperback) Rs 1,115 and (Kindle edition) Rs 427.

family wellness

By Dr Mohina Kulkarni

Painless ways to fix your

finances - Ayn Rand

Money is only a tool.

It will take you wherever you wish, but it will not replace you as the driver.

- Serena Williams

Tennis is just a game, family is forever.

Issue XII • Volume II • yourwellness.com

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22

family

wellness

A family financial plan should involve the dreams, goals, resources, and responsibilities of the entire family. For a financial plan to work, you need the support, persistence and dedication on the part of your family members. Without the participation of the entire household, you’ll face a continual uphill battle when it comes to your finances.

Here are 10 painless ways to walk through family finances:

Write down expenses daily. Tracking the money spent

by noting down your expenses daily, in a disciplined way, has found many households talking responsibly about money.

It is a great connect between generations and teaches the value of money easily.

It also helps to further analyse where you need to spend and where you can avoid spending.

Budget for savings. Once your goals are defined by cementing your dreams, set aside the amount that you need and channelise it by a systematic investment plan to make dreams like buying a car, going on a vacation, buying a house etc come true.

Have emergency funding. We all love our lives

to go on as planned. However, life yourwellness.com • Volume II • Issue XII

has its story which may be different.

Under such circumstances it is important to keep atleast three months’ expenses in cash or bank deposits or cash equivalents, short term investments etc to meet unforeseen expenses.

Have cover for all life and general insurance to mitigate risks. It is important to face challenges in life bravely.

However, it’s also important to cover the risks of untimely death of the breadwinner, or serious health issues of a family member, household risks or risks in travel, adequately.The price to cover this emotional security is the premium. Insurance needs to be seperated from investment (remember the risks cover is important). So take steps in the right direction – like buying a term plan or floater for family health.

Pay off credit card loans and debts. Debts are a burden

but if you do need them, keep the costs in mind. Credit card funding is very expensive but the ease of the use of plastic and the easy availability has made it a very popular source.

The rate of interest and the rollover facility of the loan (in which you have the option to renew the loan upon maturity) make analysing the cost difficult. However, once you know the time value of money

and the rate of interest, you may decide that this avenue is a complete no no. Repay these loans as early as possible.

Take risks when young. Ageing is very

graceful but responsibilities, priorities and expectations are inversely propotional to age.

Some investments give high returns but have high risks and so they’re suitable only when you are in 20s 30s and 40s.

Get an early start.

Lifestyle patterns make saving difficult, but beginning early gives a headstart. It’s best to create pockets of savings early in life.

Channelise savings well. Ensure that your savings

are channelised into wellthought-of investment avenues.

When you save, you are doing it at the cost of personal consumption. Never put all your eggs in one basket.

Understand the possible risks along with returns. Diversify your investments.

Question your needs, comforts and luxuries.

We all imbibe a standard of living based on our income and spending patterns. It is wiser to be proud of your own small house rather than aping a big rental one occupied by your peer.

DIY instead of outsourcing. Many times we

get our burdens off by outsourcing services. But, in the process, we lose our money as well as privacy. Designing your house or other such work can very well be done by yourself instead of outsourcing it.

This will help you tighten your budget.

Dr Mohina Kulkarni is a Practicing Certified Financial Planner who has her own boutique services including Comprehensive, Snapshot, wills, Investment/Insurance advisory and goal fulfillment. To get in touch with her write to samorish@gmail. com or her linkedin profile.

Fat cats shouldn’t rule - Anon.

If your pet is overweight you are not getting enough exercise!

Issue XII • Volume II • yourwellness.com

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family UNDER WEIGHT

Ribs may be visible in short coated cats.

Bones can be easily felt with minimal or no fat cover. Abdominal tuck after the ribcage is very pronounced. In very thin cats loss of muscle mass may be evident.

IDEAL

Did you know that giving your pet an extra ‘little’ treat can have a large impact on their weight? Just one ‘small’ human biscuit is the equivalent of eating ten biscuits for the average-sized family dog! Combined with a common misconception of what a healthy weight looks like, the current pet obesity epidemic is no surprise.

Many pet owners think their pet is too thin and overfeed.

According to vets, your pet is at a healthy weight if • Ribs are easily felt • Stomach doesn’t sag • Waist is easily seen from above.

Ribs should be easily felt with a slight fat covering and a waist (abdominal tuck after the rib cage) should be seen when viewed from the side and above.

OVER WEIGHT

wellness

Cats are classed as overweight if they weigh 10 - 20 % more than their ideal body weight.* Ribs cannot be easily felt. The waist is starting to disappear and the back looks broader.

The abdomen is starting to become rounder and may begin to sag.

OBESE

24

Cats are classed as obese if they weigh more than 20 % of their ideal body weight.* Ribs are very difficult to feel. Obese cats have a broad back and no waist is visible when viewing from the side or above. Fat deposits are visible around the neck and limbs and the abdomen is large and sagging.

DID YOU KNOW? Raisins can be harmful to dogs.

Symptoms of raisin toxicosis can include vomiting, lethargy or diarrhoea.

As signs progress, dogs become increasingly dehydrated, can refuse to eat and may show a transient increase in urination followed by decreased or absent urination in later stages.

Your pet is overweight if • Ribs are difficult to feel under the fat • Stomach sags—you can grab a handful of fat!

• Back is broad and flat • You can’t see the waist.

While the ideal weight of a domestic cat is around 8-10 lbs, with a daily caloric need of 275 calories, when

yourwellness.com • Volume II • Issue XII

* Toll P, et al. 2010 . Obesity. In: Hand M, et al. 2010., (eds). Small Animal Clinical Nutrition, 5th ed. Topeka, KS : Mark Morris Institute p501

it comes to dogs, a Dachshund should weigh less than 16 lbs, a German shepherd 70-95 lbs, a Golden retriever 55-75 lbs and a Labrador 55-80 lbs. The daily caloric need of a 10-lb dog is 300 calories, of a 20-lb dog is 500 calories and a 50-lb dog is 1,200 calories.

As with humans, pet obesity is associated with a shortened lifespan and increases the risk of a number of diseases affecting the heart, lungs, liver, kidneys and joints. An overweight pet cannot tolerate warm weather, is less able to exercise and generally has less fun than one which is lean and healthy. When putting your pet on a diet, it is better for them to lose weight slowly rather than rapidly - 0.5 lb per week for a small dog and up to 2 lb a week for a large dog. Check with your vet about what your pet exactly needs. Avoid pet foods with high portions of meaty ingredients.

If you have an obese pet, choose low-calorie foods.

Feed them a diet that is low in fat and protein, and contains oats which have

a higher fibre content than rice which, together with high digestibility means your dog can feel satisfied by a small volume of food. Vegetables (cooked and raw) can safely be included to help further fill up your dog if you think that is needed. Try to measure each bowl according to the right serving size listed on the labels.

If possible list down your pet’s food intake so you can check the record with your pet’s vet.

And if you want to treat your pet, leftover vegetables are also a safe option for a snack. It is important to check their weight regularly to ensure that the weight reduction programme is on course.

However, diet alone is not enough to keep your pet healthy. See to it that your pet gets proper exercise. Most dogs need around one hour of active time in a day. Cats, however, need quick movement bursts such as jumping up and racing for around 15 minutes a day.

So, spend time to play with your pet more.

25

Flying With a

If you had a choice when flying, you’d probably choose to sit beside an adult rather than a mother and baby, and when you’re the new parent you’d probably rather not fly at all. When it’s not avoidably, however, all you really want is get to your destination with the least amount of crying and upset.

Fortunately, seasoned travellers know exactly what to do to make flying with a baby less traumatic.

Hand baggage is baby baggage Now that hand luggage is reduced to just one bag on many airlines, it’s important to realise that this is where you must keep all your baby essentials. Make your hand luggage a nappy bag or your child’s main travelling bag.

Avoid packing too much into one small suitcase that must be

Baby in

Tow

stored in the overhead locker.

Instead, pack a smaller bag you can store under the seat in front of you – unless you are travelling with another adult who can hold the baby while you retrieve, open and rummage through the bag for wet wipes.

Accessorise Many

parents opt for a baby sling when flying, as this leaves your hands free for luggage. Even if you’re travelling with a buggy, you might have to pick the buggy up from the baggage carousel at your destination, so having baby attached to you and your arms free is a great help.

Sleeping babies are cute babies Aim to keep baby

awake in the hours before take-off.

If you’re really lucky they’ll sleep for

the duration of the flight. If this isn’t possible, remember their favourite toys and make sure you’ve had plenty of sleep, so you can keep the child entertained yourself.

In-flight entertainment As well as

nappies, wipes and ready-made feeds, have something absorbent handy to clean up inevitable spillages. During take-off and landing, giving your child a drink will help with ear discomfort (it opens the eustachian tubes between the middle ear and mouth, to equalise pressures). If breastfeeding, a shawl comes in handy for discrete feeding.

Like anything else, once you’ve flown with a baby in tow a few times, you’ll know what to expect and what works best for you both!

Issue XII • Volume II • yourwellness.com

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exercise

wellness

Are you getting a full body

workout?

Legs

Sometimes at the gym, people tend to concentrate on working only certain parts of their body. These training tips from fitness experts target your whole body and can help people get fit. yourwellness.com • Volume II • Issue XII

Deep squat – Start with your feet a shoulder width apart, put your hands on your shoulder to keep your back straight and keep your head up. Lower your bum ALL the way to the floor under control and then stand up. By going all the way down you will activate all the muscles in your legs and get that amazing all over look.

Lunges – Step forward, landing the heel first, and lower until the knee is at 90 degrees and directly above your toes. The back knee should continue until it nearly touches the ground. Drive up with the front leg to the starting position. This is great for tightening up the legs.

27 way up so you maintain tension in the abs and then slowly lower but don’t let your shoulders touch the ground. Aim to complete 10 to 20 repetitions and repeat three to five sets.

Exercise 4 – V-sits

Lie flat on the ground and raise your feet off the ground about six inches. Slowly raise your legs and sit up with your torso, bringing your hands to touch your toes. You then slowly lower to the start position, keeping your back and legs straight.

Aim to complete 5 to 15 repetitions and repeat two to three sets.

Bust Arms

Diamond push-ups – Place your

palms on the ground and touch thumbs and forefingers together to create a diamond. Perform the pressups by slowly lowering the chest to your hands and push back up. Put your knees on the ground if you struggle to do 10 to 12 reps. This will get your triceps working hard and tighten them up in no time.

Bench dip – You’ll need a chair

or a bench about knee height. Place hands on the bench directly under the shoulders. Legs are straight out away from the bench so they are behind you, lower your body slowly until your bum nearly touches the ground and push back up. Work hard through the burn and you’ll see the success at the other side.

Bum To really achieve a shapely bum, you need to strip excess fat away: The Tabata method – As an alternative to counting reps you can follow a timed method, which is one of the most effective methods for fat loss. You work at high intensity for 20 seconds followed by 10 seconds rest. Repeat for 4 minutes (8 cycles).

This is a great way to burn calories and it really works.

There’s no substitute for hard work and to get the amazing results of high intensity training, you need to work hard. The good news is these workouts are much shorter; a 20 to

30 minute high intensity workout will burn the same amount of calories as a 1-hour cardio session.

With an increased metabolism for up to 36 hours, overall you will burn much more calories.

Abs

Spend 5 to 10 minutes, three times per week, working on your core muscles and feel the benefits.

Exercise 1 – The plank

Adopt a pose similar to a press up but keep your forearms on the ground and shoulder width apart beneath your chest. Keep your body straight and your feet together and balance on your toes. Pull the belly button up to your spine to feel the full effect. Just hold still in this position. Aim to hold for 20 to 60 seconds and lower slowly. Repeat three to five times.

Exercise 2 – Plank superman

From the normal plank, lift your left foot off the ground slowly. Then slowly extend your right arm in front of you. You should now be balancing on your left forearm and right foot. Again hold and squeeze in the abdominal area. Aim to hold for 10 to 30 seconds and repeat two to three times on each side.

Exercise 3 – Half sit

Lie flat on your back with your knees bent at 90 degree. Then squeeze your abs and slowly raise your shoulders and body keeping your back straight. Come about half

The T-Plank - Using five to 10-pound weights as handles, hold your body up in a pushup position, with your legs wider than hip width for more stability. Lift your right arm, holding the weight up, and open your body all the way to the right making a ‘T’ shape with your body. Return to your starting position and do the same on left side.

That’s one rep. Do 10 to 20 reps.

The Chest Fly - Lay down on floor, keeping your knees bent and feet flat on the floor. Start to raise your arms up with a slight bend in your elbows. Inhale and open your arms wide like you were going to give someone a big hug, stopping with your arms above your chest.

Exhale and bring your arms back to a starting position. Repeat 10 to 25 times.

The Elbow Squeeze - Raise the weights up to eye level, pressing them together. Open your elbows wide, then squeeze your elbows back together without letting the weights drop down past eye level. Repeat 20 to 40 times.

Exercise and health vary from person to person. Always train under the supervision of experts. See your physician before beginning on a new exercise regime. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, or other health conditions. If you have any doubts whatsoever, consult your physician.

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exercise

wellness

Lean, Sexy & Hard!

Should women be afraid to pack some muscle?

There is a great social expectation that women be physically small. A lot of women are wary of strength training because they fear that it will make them big and bulky which translates into unfeminine. But really, should women be afraid to pack on some muscle? The answer to this is No. A recent study shows that when women gained some muscle and lost body fat over a 12-week exercise programme they improved estrogen metabolism, lowering their cancer risk. The researchers were surprised to see the association between muscle mass and a shift to better estrogen metabolism because they expected that simply losing body fat would improve it.

Experts say, when you gain muscle, you almost always lose fat because you raise your metabolic rate.

Not only will you be leaner, you will also look leaner, because muscle retains its shape, whereas fat is flabby.

Plus, by gaining muscle, you’ll be much healthier because your body will metabolise estrogen better.

This lowers your breast cancer risk and improves your overall health. There are other benefits as well: • The more muscle you have, the more insulin receptor sites you have, and the more sensitive they will be. Increased muscle prevents diabetes and metabolic syndrome.

• Muscle builds stronger bones, reducing your risk of accidents or falls and also preventing osteoporosis.

• The more muscle you have the more calories you burn at rest. It is estimated that for every pound of muscle you gain you burn an extra 50 calories a day.

• Muscle helps you live longer. According to Tufts University, the more muscle mass you have, the greater your longevity potential. Muscle is the number one biomarker for longevity. It is a better predictor than total cholesterol or blood pressure.

Finally, even the best weight training will not turn a woman into a female Schwarzenegger. Muscle bulk is dependent largely upon testosterone production. No woman makes as much testosterone as a man. It is a hormonal issue. Men have an average of 15-20 times more testosterone than women. As a general rule, men who lift weights are going to push harder than women and intense lifting, with heavier weights, is what makes muscles grow. Even with a hardcore regimen women gain muscle much more slowly. When it comes to post-menopausal women, whose testosterone levels are even lower, it’s further difficult to develop a muscular size like that of a bodybuilder. Women need not worry about looking big. It is possible to be lean, sexy - and hard! yourwellness.com • Volume II • Issue XII

Overweight?

Deal with your exercise fears For overweight women, fear of exercise, especially in a public place like a gym, forms a significant barrier to feeling good about moving the body. If you belong to this category, here are a few tips to help adjust your thinking to succeed in overcoming exercise fears:

You don’t look ‘ridiculous’:

Understand that looking glamorous while exercising is not the focus. It’s about appreciating your body and therefore treating it well by moving it. It’s about having positive energy that automatically accompanies an exercise session. All of us sweat and sometimes even stumble on the track or treadmill. And, frankly, rarely does anyone judge us more than we judge ourselves. Allow yourself to enjoy the physical activity without negative judgments about how you look.

Opt for an all-women’s timing: If thoughts of a gym or a mixed fitness center keeps you on the couch, opt for an all-women’s place or choose the timing that is specifically for women. You are less likely to feel conscious about your body.

Don’t compare: If you see the woman next to you losing inches faster than you, don’t get demoralised. Also remember not to match her exercise goals.

Your body is different and responds at a different pace than that of another.

Recognise limits: What are you truly capable of doing at this time? Do only as much as your body can handle during a particular activity. Allow yourself time to practice and become comfortable with your workout. Set small goals to reach larger ones eventually.

Issue XII • Volume II • yourwellness.com

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relationship

wellness

handle

How to

conflict in the

workplace Few people enjoy conflict, yet sometimes it’s unavoidable.

Even between best friends, disagreements and silly arguments can turn to anger and resentment. With family, it is sometimes even worse. And then, of course, there are your work colleagues. People who you have no choice but to spend time with, for hours a day, several days a week.

- Wayne Dyer

Conflict cannot survive without your participation.

yourwellness.com • Volume II • Issue XII

31

In an ideal world, every workplace would be a model of professional efficiency, with people working effortlessly together to achieve a common goal. But, in reality, human nature can mean tempers and hurt feelings, suspicions and jealousy, prejudices and grudges. In a work environment, these things can quickly get out of hand if they aren’t handled properly, and the consequences of a conflict spinning out of control can hurt not only the business, but in some cases your own career and prospects.

By understanding how to manage difficult situations, you can keep them under control and stop things escalating. This applies equally whether you’re a manager or supervisor experiencing friction between members of your team, or if you are directly involved in the clash yourself.

Resolving conflict isn’t always easy as it requires all parties involved to want to work things out. Not everyone reacts to disputes in the same way, and a stand-up argument in the middle of the office is not the only sign that something is wrong. Some people become sullen and withdrawn, or may burst into tears with no apparent provocation.

Others might seem outwardly normal and only release their frustrations when they are home in a secure environment. In most cases, however, the individual’s work will suffer.

While it’s important not to jump to conclusions, if you spot any of these signs in a colleague - or in yourself it’s possible that unresolved conflict is at play.

Although it’s not easy to do, it’s

best to bring things out into the open and confront them directly.

This helps to prevent resentment, and is surprisingly effective at getting each party to understand the other’s point of view. How you go about this depends on your role in the workplace. If you are a manager, speak to individual team members privately and informally.

It’s important at this stage not to make hasty judgements or take sides. Listen to grievances (it may take a while to probe to the root of the problem) and aim to get a full picture, who is involved and whether there are any underlying issues.

For example, an argument may have kicked off because someone was 20 minutes late back from lunch, but it’s useful to know whether this was a one-off or if his colleagues are resentful because he is always late coming back. Once you fully understand the issues and the perspectives of individuals involved, it is easier to decide what action to take.

If you are involved in the conflict, it can be difficult to know what to do. In its early stages, speak to the other person or people involved with the aim of sorting out your differences in a conciliatory, nonconfrontational way so you don’t risk making things worse. If the conflict is more serious or long-standing, consider talking to your supervisor or line manager (or, if appropriate, a staff union representative). They will listen to your concerns, counsel you on next steps and, if necessary, act as a mediator to help resolve the matter.

Regardless of your role, the key to successful conflict resolution is to make a genuine effort to understand everyone’s point of view and, perhaps more importantly, to address behaviours rather than the person. There’s a big difference

between saying “He is often late back from his lunch which means the rest of the team have to put in extra work,” and saying “He is lazy and doesn’t pull his weight.”

The final piece of advice can be a tough one to swallow, but may make all the difference: Accept that you could be at least partly to blame.

For example, if you challenged the person the first time he was late back from lunch - rather than letting it go on for weeks while complaining behind his back - the problem may have been resolved much sooner.

As difficult as it is at times, taking a calm, rational and adult approach to dealing with your work colleagues - in good times and bad - can make your working environment a more pleasant place for all involved.

Issue XII • Volume II • yourwellness.com

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relationship

wellness

Does Pornography Affect

Relationships?

According to media analysts, ‘pornography’ is the most searched for term on the Internet. It’s easy to access, cheap and readily available.

Most debate focuses on the effect of pornography on children and young adults, but it can affect the personal and intimate relationships of adults too. Compulsive porn viewing can even lead to a couple separating.

Why men are more drawn to pornography than women

Researchers have found that excessive pornography can ‘rewire’ the male brain. “Pornographic images seem to activate a man’s visual system in a manner that goes beyond just looking at trees or people,” says William Struthers, the author of ‘Wired For Intimacy’.

“It’s almost like a high-definition signal compared with a standard signal.” Once this signal hits the male antenna, the mesolimbic (reward) system kicks in, producing a rush of feel-good dopamine. This reinforces the behaviour in a similar way to addictive drugs.

When pornography becomes harmful Scientists have also linked the motivating power of

yourwellness.com • Volume II • Issue XII

porn to the ‘mirror neuron system’, a part of the brain that compels us to imitate the actions we see other humans perform. In one study, men who watched erotic videos experienced mirror neuron activation and reported a desire to replicate the acts they saw. Studies have shown that it is precisely this reason why porn leads to violence against women. Morality in Media, an American non-profit organisation that opposes indecency, is trying to bring attention to studies that show pornography increases violence against women. They believe that today’s porn producers are featuring violence due to its popularity among consumers. Spousal violence is also a great concern — the husband consuming violent porn and then living out the pornographic scenes in his marriage. The organisation’s findings also show that men are watching porn movies that are very violent and they want their wife or partner to repeat out what they see in the films.

Addiction & isolation

Pornography is a problem also when it becomes addictive and isolating.

Individuals then use it to withdraw into a world where they don’t have to deal with normal relationships.

Patrick Carnes, a US author and

expert on sexual behaviour, says that there is a percentage of viewers that are at risk of developing problems, and one in ten become compulsive users, which can lead to difficulties when the user forms a physical and emotional relationship with the material being viewed. Something that began as a harmless pastime takes up more and more emotion, energy and time so that real relationships lose priority.

Discovering that a partner is using pornography can cause some to question their strength as a couple.

Trust, loyalty, honesty and intimacy can all be compromised, throwing the relationship into crisis. You may have an unhealthy fixation with pornography if you • Are spending hours viewing pornography when you should be sleeping or working.

• You would rather view porn than spend time with family and friends.

• Find it difficult to cut back on the amount of time you spend viewing porn.

• Prefer porn to real intimacy with your partner.

If you think you could have a problem, talk to someone you can trust, or see a therapist.

nutrition wellness

Why you should

eat more

mushrooms Mushrooms are not very popular but they offer some powerful nutritional benefits.

Shiitake, for example, contains a compound called lentinan that has an immune-boosting action, and has potent antimicrobial properties. In fact, antibiotics such as penicillin, streptomycin and tetracyclines all come from mushroom extracts.

Mushrooms are a good source of B vitamins, selenium and naturally generate vitamin D when exposed to light. Scientists have also recently discovered that mushrooms are one of the highest antioxidant foods in the world, in the same league as the red pepper and spinach. Although not classed as a vegetable, they

count towards your 5-a-day goal, with 80g, or about four mediumsized mushrooms, counting as one portion.

Mushrooms contain hardly any fat, are low in calories, and have a low Glycaemic Index (GI) yet are surprisingly filling thanks to their fibre content. This makes them a great choice when you are watching your weight. In fact, using white button mushrooms in dishes such as lasagne can halve the calories but provide the same volume and filling power with no loss of palatability. Doing this ten times would help you lose one pound of fat. Doing it once a week for a year would help you lose 5lb in weight!

For more waistline-friendly recipes...

• Swap Chilli Con Carne for Spicy Mushroom and Bean Chilli • Swap Chicken Salad for Warm Mushroom and Sweet Potato Salad • Swap Chicken Korma for Mushroom Korma • Swap Chicken Risotto for Mushroom Risotto • Swap Lamb Tagine for Squash and Mushroom Tagine

Visit http://www.mushroomindia.in.

For more information and tasty recipes, visit www.justaddmushrooms.com.

- Shirley Conran

Life’s too short to stuff a mushroom.

Issue XII • Volume II • yourwellness.com

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34

wellness

nutrition

Mushroom and Hazelnut Paté (Serves 3 - 4)

This gorgeous vegetarian paté will please even the most determined meat eater. Great to serve as an entrée or with crudités at parties.

Ingredients 350g (12oz) closed cup mushrooms, chopped 1 medium onion, peeled & finely chopped 60-75ml (4-5 tbsp) olive oil 15ml (1 tbsp) fresh rosemary, chopped

Reishi mushrooms are used in a wide variety of healing medicines, especially for preventing cancer. An integral part of Traditional Chinese Medicine, Reishi mushrooms are known to be an antibacterial, anti-inflammatory treatment. They have the ability to control metabolism and fight arthritis and muscular dystrophy. They also are said to produce a calming effect and promote sleep. Vitamin Shoppe Reishi Mushroom capsules, 100 capsules/strength 600mg, are available on www.healthkart.com. Price: Rs 1,444.

15ml (1 tbsp) fresh thyme, chopped 5ml (1 tsp) yeast extract

Method

400g (14oz) can butter beans, drained

1. Heat 30ml (2 tbsp) of the olive oil in a frying pan. Fry the mushrooms and

½ lemon, juice only 100g (4oz) chopped roasted hazelnuts 45ml (3 tbsp) fresh parsley, finely chopped

onions together until soft. Stir in the rosemary, thyme and yeast extract.

2. Remove from the heat and drain any liquid.

3. Place half the mixture into a food processor with the butter beans, lemon juice and enough olive oil to make a smooth paste.

4. Transfer to a bowl and stir in the remaining mushroom mixture, hazelnuts and parsley. Season to taste.

5. Cover and allow to stand at room temperature for about an hour before serving to allow the flavours to develop.

6. Serve on Melba toast or crackers as a starter or use as a sandwich filling with lots of crisp salad.

yourwellness.com • Volume II • Issue XII

35

Crunchy Warm Mushroom Salad (Serves 4)

Portobello or brown mushrooms work well in this salad with their dense meaty texture and deep mushroom flavours.

Ingredients 100g/4oz rocket, spinach and watercress leaves 1 avocado, peeled, stoned and sliced 1 orange pepper, deseeded and sliced

Method

225g/8oz smoked mackerel fillets, skinned and flaked

1. Place the leaves in a large serving bowl, add the avocado, pepper and flaked

30ml/2tbsp olive oil

2. Heat 15ml/1 tbsp of oil in a large frying pan. Add the seeds and cook,

60ml/4tbsp mixed seeds such as pumpkin, sunflower and Sesame 1 (250g) pack large flat mushrooms, sliced 1 clove garlic, crushed 1 red chilli, deseeded and sliced

mackerel and set aside.

stirring for a couple of minutes until the seeds are toasted. Transfer to a piece of kitchen paper to drain out the excess oil.

3. Add the remaining oil to the pan, add the mushrooms and sauté over high heat for four minutes, until nicely browned. Stir in the garlic and chilli and sauté for a minute. Then add the lemon zest and juice and season to taste.

4. Toss the hot mushrooms and toasted nuts and seeds into the salad leaves and toss well to mix. Serve straight away.

zest and juice 1 lemon salt and freshly ground black pepper

Sweet Chilli Mushrooms with Halloumi Cheese (Serves 4) This makes an impressive, super-quick starter or light lunch that’s simply yummy!

Ingredients 8 flat mushrooms 4 tbsp chilli flavoured or extra virgin olive oil 150g halloumi cheese, sliced 4 -6tbsp Thai sweet chilli dipping sauce rocket salad leaves to serve

Method 1. Heat the grill to high. Place the mushrooms gill-side up on a grill rack,

brush all over with oil and season with salt and ground black pepper. Cook under the grill for five minutes until the juices start to run.

2. Top with the halloumi cheese slices then return to the grill and cook for a

further four to five minutes until the cheese is golden and crisp. Arrange two on four serving plates and spoon a little chilli sauce over each. Serve with the salad leaves.

Issue XII • Volume II • yourwellness.com

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wellness

nutrition

‘The Complete Book of Mushrooms: An Illustrated Encyclopedia of Edible Mushrooms and Over 100 Delicious Ways to Cook Them, with Over 700 Colour Photographs’ by Peter Jordan & Steven Wheeler: The book includes features like photographic A-Z of the most popular, edible mushrooms, 100 fabulous recipes for both bought and picked mushrooms, including traditional and classic mushroom dishes from all around the world; identification guide to poisonous and inedible species for extra safety and security and at-a-glance information on every mushroom. This is an ultimate mushroom identifier and recipe collection. Book available on www.amazon.in.

Price: Rs 965.

Roasted Mushrooms and Onions in Filo Tartlets (Serves 4) Another gourmet starter or party snack that looks more of a fiddle to make than it actually is. The delicate flavour of oyster mushrooms is complimented by the stronger red pesto.

Ingredients 4 sheets filo pastry 1 large egg white, lightly beaten 3 x 75g (3oz) red onions, each cut into 12 wedges 15ml (1 tbs) olive oil 60ml (4 tbs) red pesto

Want to lose weight but cannot give up on cheese? Go for Weight Watchers Cheddar, the healthier cheese with the same yummy taste.

Quantity: 200gm.

Price: Rs 537.

Available on www. naturesbasket.co.in. yourwellness.com • Volume II • Issue XII

2 x 125g packs oyster mushrooms, sliced juice of one lime salt and freshly ground pepper

Method 1. Pre-heat oven Gas 6/200º C/400º F 2. Lay one sheet of filo pastry on the work

surface and brush with egg white. Fold in half, then brush top with egg white. Fold in half again to give a rectangle approximately 20cm x 15cm (8” x 6”). Use to line the base and sides of a 10cm (4-inch) round loosebottomed fluted flan tin, pressing pastry into flutes, then trim excess pastry.

3. Repeat with remaining filo pastry to line three more flan tins.

4. Bake in the oven for about eight minutes.

5. Remove from flan tins, carefully brush

outside with egg white, then return to oven, upside down on a baking sheet for five minutes, until golden brown.

6. Put onion wedges in a roasting tin, and

then drizzle over the oil. Roast in the oven for 10-15 minutes.

7. Stir in the red pesto and mushrooms.

Return to the oven for 8-10 minutes.

8. Spoon mixture into the warm filo pastry cases. Drizzle with lime juice.

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Mushroom Bourguignon (Serves 6) This one-pot dish makes a quick and simple hearty meal with the additional health benefits of two types of mushroom.

Ingredients 30ml/2tbsp olive oil 1 large red onion, chopped 1 clove garlic, crushed 1 red pepper, deseeded and diced 1 green pepper, deseeded and diced 225g/8oz small new potatoes halved 450ml/3/4pt vegetable stock 150ml/1/4pt red wine 1 tbsp tomato puree 1 bay leaf 2 (250g)packs closed cup mushrooms 100g/4oz shiitake mushrooms, halved 30ml/2 tbsp cornflour salt and freshly ground black pepper chopped fresh parsley to garnish

Method 1. Heat the oil in a large pan, add the onion and sauté for five minutes.

Add the garlic, peppers and potatoes and sauté for a further four minutes.

2. Add the stock, wine, puree and bay leaf and bring to the boil.

Season well.

3. Stir in the mushroom, cover and simmer for 20 minutes or until

the mushrooms and potatoes are tender. Mix the cornflour to a paste with a little cold water and stir into the juices in the pan. Bring to the boil and simmer for a minute or until the juices thicken. Serve straight away.

Creamy Potato and Mushroom Gratin (Serves 4-6) Adding mushrooms and sweet potato to traditional potato gratin makes a flavoursome twist with added nutritional benefits. This delicious side dish goes well with grilled fish or chicken or even a Sunday roast.

2.5ml/ ½tsp freshly grated nutmeg

Ingredients 25g/1oz butter

675g/1½lb old potatoes, peeled

15ml/1 tbsp olive oil 350g/12oz mixture of open and closed cup mushrooms, sliced 1 clove garlic, crushed

450g/1lb sweet potatoes, peeled 300ml/½ pint full fat milk 50g/2oz Cheddar cheese, grated

Method 1. Heat the butter and oil together in a frying pan, add the mushrooms and cook over a high heat until the mushrooms are soft and the juices have evaporated. Stir in the garlic and nutmeg and remove from the heat.

2. Slice both kinds of potatoes the size of a coin. Arrange half over the base of a 1.4ltr/2 ½ pint ovenproof dish and season. Scatter over half of the mushrooms. Repeat the layers.

3. Pour the milk over the potatoes and mushrooms. Cover the dish with foil and bake for 1hour.

4. Remove from the oven, scatter over the cheese and bake for a

further 25 minutes or until the top is golden and the potatoes are golden brown.

Issue XII • Volume II • yourwellness.com

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wellness

debate For

Against

Should Pupils Have to Wear School Uniform?

Are you For or Against?

Traditionally, most schools have a uniform which pupils are required to wear. But many children would prefer not to wear them, and parents often complain they are an inconvenient expense. So should pupils still be made to wear school uniforms? yourwellness.com • Volume II • Issue XII

For: Parul Chheda, Mother All students should wear a school uniform. Schools should always make uniforms mandatory because we don’t go to school to express our personality.

Schools are instituitions of learning, not social clubs. Express yourself on your own time, not during time that should be spent studying. Wearing of casual clothes can be a distraction from one’s studies. Children would spend more time worrying if they’re wearing the right or ‘cool’ clothes rather than worrying about their education.Uniform is also appropiate because children come from different backgrounds. Not all of them can afford wearing the same level of good clothes. A uniform makes them look equal as students. Having a school uniform also means less organising for the mornings because the children don’t have to think about what they are going to wear each day for school. On interschool sports events or other interschool academic or cultural contests a uniform identifies the students with their school, giving them a sense of belonging and pride for the institution that they are associated with.

Once they are out of school, they have all the time in the world to wear what they like. There can’t be an option to school uniforms.

Against: Nimrat Chawla, Mother School uniforms should not be mandatory. Students should have the will to express themselves through their clothing. Many girls don’t like to wear skirts or pinafores which form their school uniform due to their family upbringing, especially during sports events or even while moving around in school. There could also be a danger of sexual offenses, especially for older girls in school due to these clothes. They could be more comfortable in salwars or trousers.

Some children are more comfortable in a specific material. I have also seen boys dirty their uniform ties often. Does a 10 year old really need a tie? Is it truly necessary? Children need to feel comfortable in order to maximise learning. Besides, uniforms aren’t the cheapest clothing and some schools have more than one for different occasions. Those for uniforms argue that casual clothes lead to bullying but aggressive children wearing uniforms are also likely to bully other uniform-clad peers on issues that have nothing to do with clothes. I feel, wearing a uniform does not make kids smarter or behave better what so ever so there really is no point in wearing uniforms. At least they should be optional!

(Inputs by Vaidehi Phansalkar) What do you think? Are you For or Against school uniforms?

Visit www.yourwellness.com to register your vote!

holistic wellness Acupuncture for weight loss

New research published in the journal ‘Acupuncture in Medicine’ suggests that ear acupuncture can help weight loss. During a recent study, 91 people were divided into three groups. One group received standard Korean acupuncture with stimulation of five ear points traditionally used to treat obesity, while another group received acupuncture on a single ‘hunger point’. A third ‘sham’ group had five ear points stimulated but the needles were then removed immediately. In the other two groups, the needles were left indwelling and replaced every week for eight weeks. On an average, those who had the five point stimulation reduced their Body Mass Index (BMI) by 6.1%, those receiving acupuncture on a single point showed a 5.7% decrease while, as expected, the sham group lost no weight at all.

This study suggests that both the five ear acupuncture points used in Korean clinics and the single ‘hunger point’ treatment are both effective for weight loss.

- Siddhartha Gautama Buddha

You only lose what you cling to.

Aloe may help the brain, too

Aloe vera is one of the most popular natural remedies, used for its soothing benefits on both the skin and digestive system. Researchers have recently found that Aloe vera may also be good for the brain, helping to improve memory and learning while lifting depression.

Some practitioners believe that this is due to the detoxifying effect of Aloe vera, while others point to its content of tryptophan which acts as a building block for making the ‘happy’ brain chemical, serotonin. Another possibility is that it enhances absorption of vitamin B12 - blood levels significantly increase within two hours when Aloe vera is consumed with foods or supplements containing vitamin B12.

Hempseed oil is potentially beneficial Researchers have found that Hempseed oil could be a valuable source of bioactive compounds for the food and cosmetic industries. According to a study published in the ‘Journal of Agricultural and Food Chemistry’, researchers examined the chemical makeup of hempseed oil and found that it may be full of potentially beneficial compounds including plant sterols and omega-3 fatty acids. Hempseed also has high levels of vitamins A, C and E and Beta-carotene, and is rich in minerals like phosphorus, potassium, magnesium, sulfur and calcium. The study noted that for millennia, people around the world cultivated cannabis for textiles, medicine and food – however hemp products carry a stigma because of their highinducing cousins. Researchers say that hemp, derived from low-hallucinogenic varieties of cannabis, is making a comeback, not just as a source of fibre for textiles, but also as a crop packed with oils that have potential health benefits.

Issue XII • Volume II • yourwellness.com

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wellness

experts

Dr Saurabh Mundhada, Eye Surgeon

Francine White, Nutritional Therapist

Dr Vidya Pathare, GP

Dr Amita Bhusari,

Homeopath and Yoga expert

Glare is an issue which has always bothered me. My sensitivity to bright lights often causes headaches and fatigue. While my optician has provided a suitable pair of sunglasses, I cannot wear these when driving at night, for example. As a result, this task, in particular, has become distressing as the glare of oncoming headlights sometimes blinds me for seconds at a time. Is there anything else I can do to reduce my sensitivity to bright light and the discomfort I experience with glare?

Dr Saurabh Mundhada says: Yes, glare can indeed be a problem to some people, causing discomfort and distress. In these kind of cases, we recommend use of anti-glare glasses with UV protection 25% with hydrophobic coating. You can also use transition glasses for comfort during the day and night. However, one should also remember that glare cannot be corrected 100%. Hence there are a couple of things that you can do: While driving at night, avoid looking directly in the front, at the headlights of the approaching vehicles. You can also use lubricating eye drops for better comfort. But if same episode repeats please do consult an Opthalmologist. Like all other medical problems it requires the doctor to listen to the patient, examine them thoroughly and communicate what the treatment is likely to do for them.

Dr Saurabh Mundhada is an M.S., FAEH, Fellow (Cornea), Cataract & Lasik Surgeon with Vasan Eye Care Hospital in Mumbai. In order to know more about Vasan Eye Care visit http://www.vasaneye.in. Vasan Eye Care is the largest eye hospital network in India. In Mumbai you can reach them at Mulund, Thane and Vashi. Join their Movement of Eye Donation and become their Sight Ambassador.

Dr Bina Wadhawan, Alternative Medicine Therapist

yourwellness.com • Volume II • Issue XII

Francine White says: One reason for the lack of knowledge about nutrients for eye health is that it often isn’t discussed between eye medical specialists and their patients. Nutrition for our eyes is essential throughout our lives. Lutein and

41 zeaxanthin are essential phytonutrients involved in the maintenance of eye health. Breast milk naturally contains lutein to give babies a jump-start on healthy vision, but once they’re weaned, they may not get enough through their diets. At any time of life, if supplies fall short, vision suffers. And since our eyes are now challenged more than ever — thanks to our reliance on glare-inducing electronic gadgets — nutritional support is increasingly essential. Many people lack fresh fruit and vegetables in their daily diet. The two key eye nutrients, lutein and zeaxanthin, are yellow pigments found in many plants.

Unfortunately, the human body does not synthesise them so they must be obtained from the foods your eat. The third, xanthophyll, in the macula of the eye, called meso-zeaxanthin, is not found in food sources and appears to be created in the retina from ingested lutein. Great sources of lutein and zeaxanthin are dark green leaves, especially spinach and kale, as well as green, orange and yellow vegetables.

Eating a rainbow of natural fresh foods with a minimum of 7-9 servings of fruits and vegetables a day will ensure you get adequate amounts of the nutrients you need. Soups and fresh juices are a great way to get higher doses of vegetables and their nutrients. As carotenoids are lipid-soluble antioxidants they require the presence of fat for absorption.

When cooking or preparing meals use extra virgin olive oil or make a dressing using olive oil or a cold-pressed nut/ seed oil to drizzle on salads or steamed vegetables.

Francine White is a Nutrition expert.

Dr Vidya Pathare says: Glare from the sun or any light causes eye discomfort and annoyance, interfering with activities enjoyment and, possibly, productivity. If you have general eye problems, you want to take precautions to ensure that light glare does not worsen your eye issues. Many people are sensitive to bright light, be it the sunlight or the light coming from vehicles while driving at night. During daytime you can use the shades with

protective UV screen. At night you can use plain glasses with an anti-glare coating available at the local opticians.

These can be used while you are at the computer or working on your laptop too. If you spend a lot of time staring at the computer screen, you may be suffering from Dry Eye Syndrome. You need to use lubricating eye drops which keep your eyes moist and help you cope with the glare. Your ophthalmologist will be able to guide you in this respect.

Have a diet rich in omega 3 fatty acids like oily fish, nuts, soya etc. They are good for the health of your eyes. Use eye pads while sleeping to give them a good rest. Using cotton swabs soaked in chilled water mixed with witch hazel helps. If none of these work for you, please seek professional help from an ophthalmologist.

Dr Vidya Pathare is a GP based in Navi Mumbai.

Dr Amita Bhusari says: There are extremely effective eye exercises in Yoga for eye-related problems.

Certain Bandhas and Mudras will help you. Some of the Shuddhikriyas in Yoga strengthen the eye muscles.

The concentration techniques will help in a better focusing of the eyes.

Regular practice of the above will help improve the sensitivity to bright lights. It may not go away permanently, but it will certainly reduce to give you a better degree of comfort. Yogic asanas including Pranayama and Suryanamaskar also strengthen the vision and reduce such problems.

Proper diet is a must. Homeopathy also has excellent remedies to improve eye capacity. An improved eye capacity will automatically help reduce sensitivity to bright lights. There are some homeopathic eye drops as well and their regular usage will go a long way in strengthening the eyes. However, homeopathy prescribes medicines only as per the person’s constitution and psychological make-up. Consult a reputed homeopathic doctor for personalised remedies.’

Dr Amita Bhusari is a Homeopath and a Yoga expert. She has a Diploma in

Yogic Sciences. You could reach her on 9821890693.

Dr Bina Wadhawan says: Sensitivity to light is the inability to tolerate light, medically known as photo-phobia.

In someone who is light-sensitive, any type of light source can cause discomfort, headache, fatigue, nausea or other symptoms. Sensitivity to light is caused by a number of conditions.

Vitamin deficiency, drug use, excessive wearing of contact lenses and eye dilation due to eye testing. Many drugs alter our nervous system which causes the pupil to become larger and allows additional light into the eye. The best way to treat photo-phobia is to identify and treat the underlying cause. Once the underlying cause is remedied, the sensitivity level will be decreased and photo-phobia disappears. You could undertake the following measures: Dietary: Sensitivity to light is common symptom of Vitamin A and B deficiency. Hence, foods that are rich in these vitamins must be taken daily.

Vitamin A is contained in all yellowcoloured vegetables and fruits such as carrots, pumpkin, apricots, mangoes, oranges and papayas. Dairy products and among non-vegetarian foods, fish, liver and eggs contain vitamin A. Fresh curd is a good source of vitamin B. Eye wash: Wash and soak one piece each of harad, baheda and amla (triphla) in water at night, strain and wash eyes with this water in the morning. Take, daily, one teaspoon of triphla powder + half teaspoon of powdered sugar candy with warm water in the morning. There are self-dimming mirrors available from some dealers and automobile parts stores which reduce glare but allow for excellent visibility. These mirrors become darker as glare becomes brighter and lighten when glare diminishes.

Dr Bina Wadhawan is an Alternative Medicine therapist, Naturopath and Reiki Master at Bandra, Mumbai. To know more, visit www.drbina.com or call 9322232098.

Do you need expert advice? Send your problem, in confidence, to: ask@yourwellness.com. Problems can only be answered on the page, we are unable to answer personally. You can also visit the forums at www.yourwellness.com and ask advice from other readers online.

Issue XII • Volume II • yourwellness.com

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wellness

review

For flexible joints Organic India Flexibility capsules provide relief from arthritis and inflamed joints naturally. They are enriched with a mixture of specific herbs like motha, ashwagandha, guduchi and tulsi that provide relief from joint pains and inflammation. They lubricate, protect and repair joints and tissues naturally, improving joint mobility. Price: Rs 144 per bottle.

Available on www.dietkart.com. To know more visit www.organicindia. com.

Cleanse with orange peel powder Orange peel is a natural cleanser, astringent and skin toner. Banjara’s Orange Peel Powder helps to tighten the skin without disturbing nature moisture balance.

It removes acne, pimple and blemishes of skin.

It also used for dandruff and scalp treatments.Its shelf life is three years.

Quantity: 100gm. Price: Rs 45. Available on www.

medplusbeauty.com.

To know more visit www. banjarasherbals.com.

Yourwellness verdict: Take the required quantity of powder, mix it with rose water, and apply all over your face and neck. Allow it to dry, rinse it off with cold water and pat dry.

Yourwellness verdict: The capsules help improve muscle power and reduce morning stiffness.

- Lance Armstrong

Pain is temporary.

Quitting lasts forever. yourwellness.com • Volume II • Issue XII

Glow with Honey & Gold Nature’s Essence Nature’s Gold Illuminating Face Wash is enriched with the nectar of natural honey that will make your skin soft and supple. In addition, due to the golden dust, it will impart a glow to the skin. Added aroma oils in it soften the skin. This face wash also counteracts ageing signs due to dry skin.

Quantity: 100ml. Price: Rs 120. Available

onwww.flipkart.com. To know more visit www. naturesmagicworld.com.

Yourwellness verdict: Helps in skin toning, skin moisturising and skin brightening. It also smells good.

43

‘God’s Drink’ for you!

Raw mango coolz

Guruji Kesaria Thandai is a blend of high-quality Kesar, almond, cardamom, black pepper, rose water, khus-khus and magaj.

Thandai is often described as the ‘God’s Drink’ for its uniqueness. The quality ingredients of the drink endow one a cool feeling and offer respite from the scorching heat. At the same time, it provides vital nutrients and energy to the body. Quantity: 750ml.

Price: Rs 270. Available in all food stores. To know

Mapro Coolz Raw Mango Crush is rich in vitamin C. Raw mangoes, when consumed as a drink, commonly called ‘panha’, help in cooling the body and preventing heatstroke.

Raw mango crush is also used in making ice lollies, slushes and mocktails. Quantity: 700ml. Price: Rs 117.

Available in all food stores. To know more

Yourwellness verdict: Add Kesaria Thandai to chilled milk and crushed ice for a delicious drink.

It can also be used to make kulfi, ice cream and mango thandai.

Yourwellness verdict: For an ‘aam’azing cooling experience, mix one part crush with four parts water.

more visit www.jaiguruji. org.

visit www.mapro.com.

Give your skin a royal touch The set of Vaadi Royal Indian Khus Soap with Olive & Soyabean Oil is the perfect herbal composition for your skin to regain all the lost natural balance because olive oil is proven to give your skin a glow that will make your body feel beautiful. Composed of khus and soyabean oil, the soap promotes the regrowth of skin cells. Quantity: Packof 5 (75gm) Price: Rs 175.

Available on www.flipkart.com. To know more visit www.vaadiherbals.com.

Yourwellness verdict: The essential oils in this soap will hydrate and smoothen your skin so you are left with a velvety smooth final finish. This special soap also helps in eliminating marks and spots.

Issue XII • Volume II • yourwellness.com

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modern

wellness

More emotions written on our face A report that has appeared in the ‘Proceedings of the National Academy of Sciences’ says that human face can broadcast 22 emotions. For years, scientists have thought that people could convey only happiness, surprise, sadness, anger, fear and disgust. Cognitive scientist Aleix Martinez of Ohio State University in Columbus and his colleagues came up with 16 combined ones, such as ‘happily disgusted’ and ‘happily surprised’. Then the researchers asked volunteers to imagine situations that would provoke these emotions, such as listening to a gross joke, or getting unexpected good news.

When the team compared pictures of the volunteers making different faces and analysed every eyebrow wrinkle, mouth stretch and tightened chin, they found that for each compound emotion, almost everyone used the same facial muscles. The findings could one day help computer engineers improve facial recognition software and help scientists better understand emotion-perception disorders such as schizophrenia.

Tea is good for kids

If you’re concerned about giving your children tea to drink, a review on caffeinated drinks has concluded that up to two cups of tea daily may safely be consumed by younger children aged 4, while older school aged children can consume up to three cups of tea. Tea is an example of a drink providing excellent hydration for children. It makes a tiny contribution to caffeine intakes compared with some caffeinated soft drinks but, when consumed in moderation, is likely to bring benefits associated with mood and cognition without affecting behaviour. When consumed with milk but without sugar, tea also contributes to calcium and flavonoid intakes which has got to be great news for children. yourwellness.com • Volume II • Issue XII

- Robert Ingersoll

You can set yourself up to be sick, or you can choose to stay well.

New defence against Salmonella approved Every year, millions of people become sick from foodborne infections such as Salmonella poisoning. In the US, the FDA has now approved a Dutch product called SALMONELEX that can be sprayed onto raw poultry to eliminate Salmonella bacteria during food processing. The product contains natural viruses that target and destroy Salmonella bacteria, including antibiotic resistant strains. A similar phage product, called LISTEX is already being used to prevent Listeria infection during food processing. For more information visit

www.micreos.com

ancient wellness The five seasons of Traditional Chinese Medicine In the 21st century we recognise four seasons in the year. In ancient China, however, the year was divided into five seasons, each corresponding to a different element, which still influences traditional Chinese medicine today. Spring (wood) starts at the Spring Equinox, Summer (fire) begins at the Summer Solstice and is followed with Late Summer (earth) in late August. Then Autumn (metal) arrives with the Autumn Equinox followed

by Winter (water) at the Winter Solstice.

Each season has its own rhythm and is linked to specific parts of the body – for example summer’s fire corresponds to the heart and the small intestine, while winter’s water is linked to the kidney and bladder. The peaks and troughs of energy in each of the organs is supported throughout the year by eating appropriate foods and adjusting your daily rhythms and activities in harmony with the seasons.

Massage is an ancient art Massage can deliver a number of wellness benefits, from stress and pain relief to relaxation and improved sleep. Many different forms are practised in the modern world, but massage has roots dating back as far as the 24th century BC. Paintings in the Egyptian tomb of Akmanthor show men having their hands and feet massaged, while ancient Chinese medical documents outline how different massage techniques should be used to treat certain ailments and injuries.

There are indications that massage existed in most ancient cultures, from the Mediterranean to the Far East, and Hippocrates, the Greek father of medicine, declared that “The physician must be experienced in many things, but assuredly in rubbing.”

- Plato

Were Neanderthals house-proud, too?

The part can never be well unless the whole is well.

Scientists have found evidence that Neanderthal man wasn’t so savage when it came to housework. In fact, it’s possible the Neanderthals organised their caves in a similar way to other house-proud people today.

“Neanderthals were purposeful when it came to domestic space,” said anthropologist Dr Julien Riel-Salvatore from the University of Colorado. “They were more sophisticated than many have given them credit for.” The team found that the Neanderthals undertook different functions in different parts of the cave. Butchering meat, for example, would occur in a separate space to that for making tools. Adds Dr Riel-Salvatore, “If we are going to identify modern human behaviour on the basis of organised spatial patterns, you have to extend it to Neanderthals as well.”

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scientific

wellness

Are we getting closer to a cure for baldness?

There are no shortages of ‘miracle’ cures for baldness but, despite decades of research, none are truly effective as the fundamental biological mechanisms involved in hair loss are not well understood. All scientists know for certain is that a by-product of testosterone, called DHT, gradually shrinks hair follicles in the scalp, reducing the length and thickness of hair fibres.

Treatments containing finasteride and minoxidil can prevent or slow hair loss, but none can reverse the process.

However, in 2012, a team from Johns Hopkins University in Baltimore discovered a compound called Prostaglandin D2 (PGD2) that plays a role in killing hair follicles by interacting with a receptor on follicle cells. Scientists are now researching drugs to either block the receptor or disable the enzyme that makes PGD2.

Promising new HIV vaccine on the horizon Researchers in the US have reported success in trialling a new HIV vaccine which has completely cleared a related virus, SIV, in monkeys. “To date, HIV infection has only been cured in a very small number of highly-publicised, but unusual clinical cases in which HIV-infected individuals were treated with anti-viral medicines very early after the onset of infection or received a stem cell transplant to combat cancer,” said Louis Picker, associate director from Oregon Vaccine and Gene Therapy Institute. “This latest research suggests that certain immune responses elicited by a new vaccine may also have the ability to completely remove HIV from the body.” Picker’s team used engineered cytomegalovirus (CMV), a common virus carried by a large percentage of the population, to generate cells that sought out and destroyed infected cells.

- George Henry Lewes

Science is the systematic classification of experience.

Messy food is brain food Giving children free rein with messy foods such as porridge, yoghurt and soft desserts is good for their minds. Researchers at the University of Iowa studied how 16-month-old children learned words for non-solid foods such as soup or porridge and found that word learning increased when the children were allowed to play messily.

Toddlers who interacted most with the food by poking, feeling and throwing them were more able to name them using texture as an identifier. “It may look like your child is playing in the high chair, throwing things on the ground, and they may be doing that, but they are getting information out of those actions,” said Larissa Samuelson, a professor in psychology at the university. “And, it turns out, they can use that information later.” Playing with these foods actually helped these children learn the names better. yourwellness.com • Volume II • Issue XII