Scb wellness april by Yourwellness Publishing Ltd

scb

VOLUME II • ISSUE XI • APRIL 2014

Understand Your Life Values Regular Exercise Plays a Dual Role in Weight Loss Seeing Red? How to Deal with Angry Customers

Don’t Get Cross Get CrossFit Does Your Family Respect Food?

Sleep Focus on

wellness nutrition // wellness debate // relationship wellness // emotional wellness

Volume II • Issue XI • April 2014

scb 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

publisher’s note You spend a third of your life asleep, yet four out of ten people awake feeling less than refreshed. This month’s special focus on Sleep will help you get a regular good night’s rest. It’ll soon be summer vacations for kids. How will you ensure their fitness in the coming months? Check out our Exercise section. We also look at how to be fair in dividing the work around the house. Does your family respect food? You could relook at your family’s relationship with food and how to avoid wastage. And talking of relationships, how do you deal with being ‘friend-zoned’? Check out our Relationship pages for a few pointers. Besides, this month’s debate asks whether Diet Clubs really work, and we also help you Eat to Beat Irritable Bowel Syndrome with a selection of delicious recipes. 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. Printing Press : RMOSS Prints Pvt Ltd. Flat No.: 404, Shanti Bhavan, Plot No. 66, Rajasthan Society, J. B. Nagar, Andheri (East), Mumbai 400059

reflect which features relate to

psychological,

appearing throughout the magazine. These physical, or

physiological wellness.

With best compliments from

Place of Publication : Health Media Publishing Pvt Ltd. G2, Akruti Centre Point, MIDC, Andheri (East), Mumbai 400093

reach us Subscriptions & customer enquiries: Phone: +91 22 42149007 email: enquiries@yourwellness.net Advertising: Phone: +91 22 42149007 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.

April 2014 • Issue XI • Volume II • yourwellness.com

contents

Mind, Body & Soul Bootcamp

scb emotional wellness 20 Understand Your Life Values

Is Your Dog A Natural Athlete?

family wellness 22 Are you ashamed of your house?

10 wellness focus on Sleep

22 Does family wellness Your Family Respect Food?

26 exercise wellness

Summer Fitness for Kids

30 relationship wellness

Seeing Red? How to Deal with Angry Customers

05 wellness news 07 kitchen wellness 08 garden wellness

exercise wellness 26 Run mammas run! 27 Don’t Get Cross Get CrossFit

29 Walk of life relationship wellness 30 Whose Job Is It Anyway? 31 Have you been friend zoned?

wellness nutrition 33 Can you Eat to Beat Irritable Bowel Syndrome?

wellness debate 38 Do Diet Clubs Work? 40 wellness experts 39 holistic wellness 42 wellness reviews 44 modern wellness 45 ancient wellness 46 scientific wellness

Spirituality smells good!

Volume II • Issue XI • April 2014

35 Low FODMAP Quick MultiGrain Bread Buns

Don’t Get Cross Get CrossFit

wellness

news Why it’s good to gossip If you pride yourself on keeping a secret you may have more health problems than those who like to gossip. According to the news website www.salon.com, studies conducted over the last 30 years show that people who keep secrets are more likely to have both psychological and physical health issues than those who share personal information. Those who kept information to themselves were more likely to suffer from headaches, back pain, nausea, loneliness or depression. However, once people shared information with others, these painful or distressing symptoms often disappeared.

Is organic really tastier? Although manufacturers of organic products are unable to claim that their produce tastes better than non-organic versions, it seems that consumers assume ‘organic’ means ‘better-tasting’ anyway. Participants in a Swedish study were given two identical cups of coffee and told that one was organic. Although there were no differences between the two cups, the participants claimed the one they thought was organic tasted better than the other. This suggests that we make assumptions about a product based on the packaging and will expect a product to taste better simply because it is labelled ‘organic’. Other studies have shown that organic food is not necessarily better-tasting or more nutritious than non-organic versions but remains a popular choice for consumers looking for a diet free from pesticides and other artificial ingredients.

Obese people do less than one minute of vigorous activity A recent American study has found that obese people engage in less than one minute of vigorous activity per day on an average and that the typical obese person sleeps and sits throughout the day. These people do only marginally more physical activity than someone who is bedridden. As inactive people gain weight, they become more inactive, and as a consequence gain more weight. While earlier it was only the elderly that could be so inactive, today people of all ages are vulnerable to becoming inactive and gaining unhealthy weight gain as a result.

Don’t put off pain Are you fearful of your next dental appointment? Scared of the doctor’s needle? Scientists have found that dreading a painful experience is often worse than the actual pain itself. It’s therefore best to confront the discomfort and get it over with as soon as possible rather than putting it off. In fact, most people already take this approach – preferring to get a painful experience out of the way as quickly as they can. When researchers gave people the choice between receiving an electric shock sooner, but at a greater intensity, or waiting until later to have a less painful shock, 71 per cent of participants chose to receive the pain sooner even though they knew it would be more painful. April 2014 • Issue XI • Volume II

wellness

news People yawn more in cool air Scientists are yet to come to a consensus about why we yawn. However, studies have now shown that the earlier hypothesis, that yawning keeps us alert by helping draw in large amounts of air to increase blood pressure, heart rate and blood oxygen levels to improve our motor function and alertness, may not hold water. Recent experiments, instead, seem to show that yawning helps cool down our brains and that people are more likely to yawn when the air is cool. Researchers explain that cold air maximises yawning’s cooling effect on the brain. Studies have also suggested that people with high levels of empathy tend to experience contagious yawning more than others.

Hangovers don’t stop drinkers A study in the journal ‘Annals of Internal Medicine’ has shown that no matter the discomfort the next morning, hangovers do not deter drinkers. They would drink again that night, regardless of the severity of the hangover in the morning. Billions of dollars are lost worldwide due to hangovers and hungover workers face an increased risk of accidents and injury due to poor reaction times, memory and attention span. Studies have also shown that smoking worsens your hangover because chemicals in cigarettes can heighten the overall pharmacological effects of alcohol.

Volume II • Issue XI • April 2014

Elderly Vodka to keep flowers fresh According to an article in ‘Scientific American’ vodka helps preserve fresh-cut flower blooms. It had earlier been claimed that the spirit helps flowers due to its antimicrobial properties but, according to horticulturists, it probably has a different effect: When you add a few drops of vodka to vase water, it delays the wilting of flowers by inhibiting its production of ethylene, a ripening gas that plants emit. Other popular options include aspirin and sugar solution. However, the latter will also promote the growth of microbes.

Visit www. scientificamerican.com.

Stethoscopes most contaminated! In a recent Swiss study that appeared in ‘Mayo Clinic Proceedings’, researchers discovered that more bacteria cover a stethoscope’s diaphragm (the part that’s held against a patient’s body) than all regions of a physician’s hands, except the fingertips! According to this study’s authors, just as doctors reduce contamination before seeing the next patient by cleaning their hands after physical exam, stethoscopes should also be cleaned after every single clinical use, which is not done. The findings may have implications for patient safety regulations. There are currently no recognised guidelines for cleaning stethoscopes anywhere in the world.

kitchen wellness

Do you

Spring Clean?

Not so long ago, the spring clean was considered essential, but today probably only one in two households undertakes this annual ritual. Our lives are too busy, we couldn’t be bothered or just don’t think it is necessary. Perhaps it’s not a bad thing. Rather than focussing on cleanliness during a single season, it’s better to be on top of dirt the whole year round. But do we really do it? Many people clean with a bacteria-infested dishcloth that hasn’t been disinfected for over a fortnight. This is worrying, as a single bacterium on a damp cloth can multiply to six million within only eight hours and, apart from causing bad smells, can trigger a nasty bout of gastroenteritis, too. Cleaning does not have to be a complicated affair. Even the simple mechanical effect of washing a surface can help remove material that can build up and harbour microbes. Couple this action with a good disinfectant and you are really starting to keep the microbes under control and help to stop the emergence of smells and odours. You could clean bathroom and kitchen tiles with a cleaner that has ‘neutral pH’ on the label. Or then simply mix baking soda and water for a homemade cleaner: Pour 1/2 cup baking soda into 2 gallons water and mix very well. Then apply the liquid with a string mop or sponge mop. When it comes to counter tops, you can poultice away rust, remove soap scum or mildew with a solution of 1/2 cup ammonia in a gallon of water. For most coffee or juice stains, you can use a little hydrogen peroxide in water, plus a few drops of ammonia. If, like many pet owners, you find the most suitable place to keep your pet’s food dishes and sleeping basket is in the kitchen: •

Don’t allow pets onto counter tops grubby paws can harbour all sorts of germs.

•

Keep a disinfectant spray close to hand and use before preparing food.

•

Don’t feed pets at the dinner table so they learn the only place they are allowed to eat is at their own food bowl.

•

Keep your pet’s food area clean – only serve enough for a single meal so leftovers don’t act as a magnet for flies. If your pet is a messy eater, place a wipeclean mat under their bowls.

Whether you have a pet or not, and whether it is at a specific time of the year or whenever the condition of the house demands it, clean your house. Polish, wash, wipe down. Not only will everything gleam and glisten, the effect will be cathartic and make you feel like you have accomplished something. April 2014 • Issue XI • Volume II

garden

wellness

that help Plants you

breathe easy

Houseplants give off oxygen and help remove chemicals like formaldehyde, a common indoor vapour that can cause respiratory and neurological problems.

Snake plant: This plant is one of the best for filtering out formaldehyde, common in cleaning products, toilet paper, tissues and personal care products. You could put one in your bathroom where it will thrive with low light and humid conditions and filter out air pollutants.

Chrysanthemum: These colorful flowers

help filter out benzene, which is commonly found in glue, paint, plastics and detergent.

Here are a few plants that can help you breathe easier:

Aloe vera: This easy-to-

grow, sun-loving plant helps clear formaldehyde and benzene, which can be a byproduct of chemical-based cleaners, paints and more. It is a smart choice for a sunny kitchen window. Other than its air-clearing qualities, the gel inside an aloe plant is known to be a miracle healer of cuts and burns. Volume II • Issue XI • April 2014

Weeping fig: A Weeping fig or Ficus in your

living room can help filter out pollutants such as formaldehyde, benzene and trichloroethylene that accompany carpeting and furniture.

Bamboo palm: This small palm thrives

in shady indoor spaces. It tops the list of plants best for filtering out both benzene and trichloroethylene. They’re also a good choice for placing around furniture that could be off-gassing formaldehyde.

focus If you regularly wake up feeling unrefreshed, then you have not managed to sleep sufficiently deeply for your mind and body to rest properly. During sleep, your brain processes information and experiences to lay down new memories, your muscles and joints recover from constant use during the day, and you secrete high amounts of growth hormone to speed cell renewal.

- Carrie Snow

No day is so bad it can’t be fixed with a nap

Sleep Focus on

Volume II • Issue XI • April 2014

11 When you achieve a good night’s sleep, you therefore feel energised during the day, find it easier to concentrate and cope with stress, and are more likely to experience long-term good health. Researchers have consistently found that people who sleep soundly for seven to eight hours at a time have the lowest risk of high blood pressure, heart disease, depression and infections. Out of 21,000 sets of twins followed for over 22 years, those who slept for between seven and eight hours per night lived longer than those who habitually slept for shorter or longer periods. A recent study from the University of Birmingham may explain why. When healthy adults were restricted to four hours sleep per night, their blood vessels were less able to dilate and they also breathed more shallowly so their levels of harmful carbon dioxide increased. These changes returned to normal after three nights, suggesting an adaptive response to sleep deprivation, but if sleep loss occurs repetitively over a long period of time, the researchers believe your vascular health may be compromised to increase your risk of heart disease.

Too wired to sleep? If you have a television, computer or simply an electric alarm clock in your bedroom, they may be giving off signals that could disrupt natural sleep patterns. Electromagnetic fields (EMFs) are generated by Wi-Fi, mobile phones, cordless phones and of course computers. Research shows that prolonged exposure to these unnatural frequencies can have adverse effects on health, with children and teenagers being more vulnerable. Symptoms attributed to EMFs include tiredness, skin rashes, poor sleep, irritability, memory problems, lack of concentration, headaches, dizziness and depression. Because you spend a large chunk of your time in bed, it makes sense to reduce your bedroom exposure to EMFs.

Monitor your sleep The Gear4 PG754 Renew Sleep Clock knows when you are sleeping and can monitor your sleep pattern. The sleep sensor measures how long you are in deep or light and even the duration of the waking phase of your sleep. Once the app and the sensor find you falling asleep, the music is gently and automatically muted off. The App Interface calculates the efficiency of your sleep patterns, keep an eye on your progress and can enable you to compare it with others. Price: Rs 19, 490. To know more visit www.shopclues.com.

Music and Raga Therapy provides an alternative way to say good night to insomnia. By taking a session of Raga Darbari or Raga Bageshri one can improve sleep and cure insomnia to a maximum effect. Music and Raga Therapy – Insomnia (DVD set of 2). Price: Rs 319. Available on www.amazon.in. Replace Old Appliances - older appliances emit more EMFs than new ones so make sure yours are up-to-date. Keep Your Distance - ensure all electrical devices are at least six feet from where you sleep. In particular, don’t place electrical equipment close to your head. Avoid Unnecessary Gadgets - swap electric blankets for hot water bottles and keep computer equipment out of the bedroom. Remember to Switch Off - unplug devices when not in use. Move the Charger - keep telephone, razor, and toothbrush chargers in other rooms. For more information about EMFs, visit: www.emfsafehome.com. April 2014 • Issue XI • Volume II

wellness

focus

Expert tips to

sleep better According to psychologists, many issues can have a detrimental impact on sleep - from career pressures, relationship problems, lack of exercise, poor diet and excessive alcohol to wider value conflicts, when people find themselves living a life which they don’t seem to fit any longer.

Technology such as smart phones, tablets and laptops have also started to play a significant role in affecting sleep patterns. Spending too much time on social media sites in the evening, working in bed on a lap top and checking phone messages during the night are all factors which can affect quality sleep. It is important to practice good sleep routines to optimise sleep quality.

Take regular breaks during the day, with a lunch break of between 20-30 minutes. Use the time to walk, stretch and recharge mentally. Avoid checking emails or surfing the internet during this time.

Get into the habit of winding down every night before bed by reading a book, listening to music or having a relaxing bath. Delay going to bed if you feel tense.

Manage your work/home boundaries – don’t let work talk spill over into your entire evening and bedtime. Allow your mind to wind down and switch off.

Volume II • Issue XI • April 2014

Manage your time - write a ‘To do’ list before leaving work rather than at the beginning of the day. This stops you worrying about work in the evening and you are less likely to wake up in the night worrying about tasks that need to be done.

Regular exercise is the most effective way of reducing stress hormone levels, enabling you to sleep more deeply.

Minimise stimulants. Caffeine has a direct impact on reducing sleep quality and it can take up to 10 hours to remove the caffeine from your body after one tea or coffee. If you are having trouble sleeping drink more water or herbal teas instead. Alcohol may feel like it’s soothing you, but research has shown that alcohol upsets sleep, preventing a deep rest. The same can be said of tobacco so avoid them both before bedtime.

If you wake in the night, avoid looking at the clock and registering the time as this will make you worry further.

13 Lie on your back and try to consciously relax each part of your body starting from your toes, working up to your head and your face while breathing deeply from your diaphragm.

Solomon Sleep Well Band is a new, patent device designed to improve sleeping. there are 3 specific acu-puncture points on our wrist that enclose a ‘Golden Triangle’. When Sleep Well Band is worn on it, small electrical impulses are emitted, stimulating these acupuncture points. An improvement in blood circulation releases Melatonin relieving stress and helping you sleep better. Price: Rs 2,399. To know more visit www.healthgenie.in.

Try a power nap - short naps of 5-15 minutes are proven to have a significant effect at promoting energy renewal. A power nap involves relaxing into a near sleep state without actually falling asleep, so you are still aware of your surroundings.

Keep your sleep environment free from clutter and junk. Don’t bring work into your bedroom, and keep your laptop, tablet browser and phone out of your bed. The ideal temperature is slightly cool so keep windows slightly open or have a fan in the room.

The more pressure you put on yourself to sleep, the less likely you are to actually fall asleep. The night before a big work event or getting up early

to catch a plane, it is often helpful to replace the word ‘sleep’ with ‘rest’ – tell yourself ‘It doesn’t matter if I don’t sleep tonight, I’m going to use the time to rest’.

Try sleeping alone If you share a bed, then approximately fifty per cent of your sleep disturbance is caused by your partner. If they are disturbing your sleep because of snoring or fidgeting you may want to consider separate beds or even separate bedroom. Not sleeping together, if it works for you both, is a mature pragmatic solution to a problem and has no bearing on the strength, or otherwise, of your relationship. In fact, a third of married couples admit to sleeping better alone!

Millions of adults are woken regularly at night with muscle cramps, often several times a week. In many cases, they wake their partner as well by thrashing round in bed, groaning and rubbing the offending muscle. Cramp is linked with a buildup of wastes such as lactic acid. It can be triggered by excessive exercise but is also triggered by poor circulation which decreases the oxygen supply to muscles and interferes with the flushing away of wastes. This often happens at night, when the legs are inactive, especially after eating a

heavy meal as blood is diverted to the gut to aid digestion. Drink plenty of fluids to maintain hydration, and increase your intake of calcium (low-fat milk, cheese, yoghurt and other dairy products, dark green leafy vegetables) and magnesium (nuts, seafood, dairy products, wholegrains, dark green, leafy vegetables). Many people find co-enzyme Q10 supplements (ubiquinone or the more body-ready ubiquinol) help by increasing oxygen uptake in muscle cells.

April 2014 • Issue XI • Volume II

wellness

focus

Is Your

Child Getting Enough

Sleep?

Getting enough sleep is especially important for the secretion of growth hormone in children. Too little sleep can affect a child’s growth and development, as well as reducing concentration, academic performance and making your child accidentprone. It’s therefore a good idea to keep track of how much time your child spends sleeping.

- Leo J. Burke

People who say they sleep like a baby usually don’t have one. Volume II • Issue XI • April 2014

The amount they need depends on their age as follows: Newborns: 15-16 hours per day, typically in periods of two to four hours. One to twelve months: 14-15 hours with regular sleep patterns of up to four hours starting to emerge and longer periods of sleep at night. One to three years: 12-14 hours per day. The morning nap usually disappears during the second year. Three to six years: 10-12 hours per day. The afternoon nap becomes shorter before disappearing between the ages of three and five. Most children sleep through the night after age three. Seven to twelve years: Bedtime becomes later as the child’s activities are extended into the evening. However, they will still need at least 9 hours per day. Twelve to eighteen years: The average teenager needs at least nine hours sleep, but many teens struggle to get anywhere near this amount.

Aromatherapy directly affects the lymbic system of the brain via the smell. Omved Ayurveda’s Omved Nidra diffuser oil is a synergy blend of 100% pure therapeutic grade essential oils of Valerian (Valeriana officinalis), Spikenard (Nardostachys Jatamansi), Geranium (Pelargonium graveolens) and Lavender (Lavandula angustifolia). Price: Rs 640. Available on www. shophealthy.in.

Many teens stay up long past their bedtime due to distractions such as studying, watching TV, social media and computer games – they find it hard to switch off for fear of missing something. What can you do to help your teen get to sleep at a sensible time without turning the issue into an argument and making the situation worse? As anyone with teenagers knows, telling them what they should do is often the quickest way to convince them not to.

Distractions Encourage your teenager to turn off their computer and mobile at least half an hour before bedtime so that they can unwind by reading a book or taking a bath before going to sleep. Environment Invest in

black out blinds so that the room is dark, especially as day length increases. Make sure the room isn’t too hot – turn down the radiator and open a window during the day to let in fresh air.

Stress Let them know that you are always available if they need to chat about problems. Monitor their study workload so you can help them schedule their time effectively.

Exercise Encourage your teenager to exercise outdoors. Suggest that they join a local sports club or look for activities the whole family can enjoy together. The key to winning the sleep

battle with your teenager is to start gradually. It will be difficult to get them to change all of their habits overnight, so consider changing one thing each week. Explain why you would like them to make these changes - it’s not because you are nagging but because you want them to be happy and healthy. Once they see how much better they feel with more sleep, it will become easier.

Does pain keep you awake? Sleep disturbance may lower your pain threshold. When it comes to those suffering from arthritis, this can lead to a vicious cycle in

which lack of sleep leads to preexisting condition becoming more painful, new pain from a condition that wasn’t previously painful, or pain that was previously felt only in a particular part of the body becoming more widespread. In turn, the increasing pain affects your sleep and the situation spirals downwards. All forms of arthritis can affect the way you sleep, especially if the pain makes it uncomfortable to lie in bed. If your mattress is old or uncomfortable, you should probably consider replacing it. Changing the number or position of your pillows, or choosing a soft or moulded pillow can also help if you have neck or upper back pain. Some people find it helpful to

sleep in a narrow, soft foam collar. Cognitive behavioural therapy (CBT) can help sleep problems in people with chronic pain. CBT helps you identify and re-evaluate any negative thoughts and beliefs about your ability to sleep. It may also involve sleep restriction to improve sleep efficiency. This is based on the principle that lying in bed awake for long periods could make sleep problems worse in the long term. So the times you go to bed and wake up are adjusted to better reflect your sleep pattern. Relaxation and imagery training are also used to help distract you from stimulating thoughts so you more easily shut out the events of the day.

April 2014 • Issue XI • Volume II

wellness

focus

Beat Insomnia with

self-hypnosis How many times have you gone to bed desperate for a good night’s rest, then struggled to get to sleep? Or awake thinking it’s morning and realise with dismay that you’ve only slept a few hours? The more you try to get to sleep or go back to sleep after wakening, the more impossible it seems and the more anxious and restless you become. If this sounds like you, then hypnotherapy can help. Hypnosis usually refers to the process of being directed into a ‘trance state’ during which you become more open to the power of suggestion than you are in your normal everyday life. When you are the one who puts yourself into this relaxed state and also the one who is doing the suggesting, it is called self-hypnosis. Before using hypnotherapy, it’s important to eliminate any physical or medical cause for your lack of sleep which could be connected to your diet (high consumption of caffeine, alcohol), medication, pain, or depression. Once you

Volume II • Issue XI • April 2014

are confident that nothing else is causing the problem, that you have done all you can make your sleep environment restful, you are ready to let self-hypnosis help you experience a completely restful, peaceful, reenergising night’s deep state of sleep. Self-hypnosis like meditation is possible because of two dominant Laws of Suggestibility. The Laws of Association and Repetition are what make self-hypnosis possible. Self-hypnosis encourages the mind to switch off sufficiently to induce a deep sleep. You will become progressively more relaxed until you enter a deep, relaxed, hypnotic trance state. While the deep relaxation process distracts the

conscious part of your mind, positive suggestions are given directly to your subconscious where the fundamental changes take place. By listening to a self-hypnosis pre-recorded audio you will have, at the touch of a button, a full hypnotherapy session that can be used as often as needed without visiting a hypnotherapist. Self-hypnosis is a powerful selfhelp tool that is simple, effective, non-invasive and produces long-term changes. Although you will be in a relaxed, trance-like state, you will be in control at all times, able to open your eyes and become fully wide awake should the need arise. It’s as simple as that.

Mahaved Vision capsules from Mahaved Healthcare are a herbal supplement that promotes refreshing sleep and revitalises the body. It reduces stress and anxiety, aids memory and calms the mind naturally. It helps to restore internal body equilibrium and promotes restful sleep. The supplement contains herbs like brahmi, saffron, shakhapushpi, jaiphal, ajowain, jatamanasi, tagar, lata kasuri, arjun, ashwagandha etc. Price: Rs 196 for 50 capsules. Available on www.dietkart.com.

Sleep Disorders According To Your Dosha According to Ayurveda there are three types of sleep disorders...

Vaata imbalance:Vaata imbalance or mental stress is found in people who toss and turn and are unable to fall asleep because their mind is spinning. It results with anxiety, worry, and hasty activity during the day. The following will help: • Eat more sweet, sour, and salty foods. • Include poppy-seed chutney in your dinner. • Drink a glass of warm milk before bed.

Pitta imbalance: Pitta imbalance causes emotional trauma which leads to intermittent awakening and disturbed sleep. There are palpitations, body ache and emotional disturbances like fear, anger, and sadness. The following will help: • Avoid spicy foods. • Eat one teaspoonful Gulkand or rose petal jam every day. Roses are cooling for the mind, body, and emotions. • Massage your forehead with three tablespoonfuls of coconut oil mixed with five drops of lavender oil or almond oil. Kapha imbalance: Kapha imbalance is characterised by sleeping in, but you feel sluggish, tired, and completely exhausted despite a full night’s sleep. The following will help: • Avoid sweet, sour and spicy food. • Wake up before 6am and get a massage with sesame or mustard oil. • Eat a light, warm dinner seasoned with fresh ginger and a little black pepper.

Wonderful Herbs That Fight Insomnia: Tagar: The Indian valerian works on the nerve channels by cleaning out toxins from the blood, joints, tissues, colon and nerves. Its basic role is to rejuvenate. Not to be used on its own, it is best as a part of a herbal preparation. Ashwagandha: It enhances coordination between the mind and senses which, according to Ayurveda, is essential for good sleep. Jatamanasi: It has been found to increase levels of neurotransmitters like serotonin. It has a sedative effect on the central nervous system and is used to tranquilise an anxious or over-stressed person. It is also an anti-epileptic cardio-tonic. April 2014 • Issue XI • Volume II

emotional

wellness

Mind, Body & Soul

Bootcamp If you want to master all aspects of your life, the following simple tips will help you make important changes – both big and small.

Volume II • Issue XI • April 2014

Learn something new Your brain is just like muscle, and ‘use it or lose it’ applies just the same. Learning something new improves memory, overall brain function and grows new neurological connections. Anything from learning a language to playing an instrument, cooking new recipes or learning a new craft like knitting or embroidery, will get you out of the ‘click and play’ world we’ve become used to. We are forgetting how to think! Learn something with a little challenge to stay sharp.

Become a critical thinker When people receive

new information they either accept it as truth, or reject it based on whether or not it fits into their beliefs. If you’re not sure - just notice how you just received this piece of information. But what if you started to question things? What if, rather than blindly accepting or rejecting, you were ruthless with your own beliefs and opinions? Without questioning we become intolerant and inflexible. We set up rules for how life should be and when things don’t fit our rules we get upset, or angry. When we question, our mind becomes more flexible. We become more tolerant. We get less wound up when things didn’t go as they ‘should’. But don’t take my word for it. Go test it for yourself. What would happen if you questioned more?

Let go of the past Painful emotions from past events affect your current thoughts and actions. Emotions from the past cloud your thinking, and lead you to make poor decisions, and actions. Most people make the mistake of simply suppressing or expressing emotions. Instead find a way to release them. This is the key to happiness and positive mind-set. Breathe You might think you know how to breathe and because you do it automatically, you don’t need to pay attention. But studies show that most people breathe high and shallow in their chest, which triggers the stress response. Slow, deep belly breathing for at least three to seven minutes at a time triggers the relaxation response. It also increases energy levels and

makes you more alert and also reduces stress.

Change your exercise routine It’s just as important to

vary your exercise routine as it is to exercise at all. When you do the same exercise it loses its impact because the body learns to adapt. To increase your fitness levels, change your exercise routine. Start a new class, swim, cycle, run or just increase your weights in the gym. You’ll be amazed how much harder even a small change can feel. Remember pain is just weakness leaving the body.

Get more sleep As well as improving memory and brain function, there’s a direct link between how much sleep you get and the thickness of your waistline. Those who get less sleep tend to be overweight. Getting anything from seven to nine hours a night is essential. So turn off the TV and your phone, lie down and close your eyes and go to sleep. Start Meditating Latest

research shows that one of the best ways to look 10 years younger is to meditate for only 20 minutes a day. It releases human growth hormone, which not only boosts your energy levels and immune system, it’s the chemical known as the elixir of eternal youth. Other benefits of meditation include reduced blood pressure, improved immunity, reduced stress and increased emotional wellbeing. It releases a cocktail of ‘happy hormones’ so you become joy-filled and joyful.

‘good’ or ‘bad’, both of which are judgments made by the ego mind. To practise non-judgment you simply stop labelling things; instead you use this simple phrase ‘How interesting!’ Just say it silently to yourself whenever you’re tempted to think of something as good or bad. Because the Higher Self has no judgments this simple technique helps you access your non-judgmental Higher Self.

Be more present We’re often told to be present but not told exactly how to do this. It’s really simple. You look right into people’s eyes. It can be a little uncomfortable at first, simply because most people aren’t used to it. Do this with a soft gaze, with a gentle smile, rather than laser eye-balling the other person. They will feel really seen and heard, and will respond in a much more open way.

- Albert Einstein

A simple and unassuming manner of life is best for everyone, best both for the body and the mind

Practise non-judgment

Most of the time we label things as

April 2014 • Issue XI • Volume II

emotional

wellness

Understand Your

Life Values It’s easy to understand that honesty or kindness can be part of the moral and ethical values by which you live, but it is less obvious that things like fresh air, playing, and sound sleep can also be part of such values. Closer examination of the things that make you poor or healthy and rich tell a different story. You will find how each thing is connected to enduring principles that enhance living, contribute to happiness, help build up the common good, and bring the possibility of contentment. For example, if you drink clean water it keeps you healthier – but this is catering to the body which is only one aspect of yourself. When you are truly mindful of that water it can lead you to think more deeply about this wonderful resource. In this way your mind becomes involved and eventually you may understand the spiritual dimension and significance of water. Then, water in all its forms can link you to the wider universe to which you belong. Such appreciation involving as it does your mind, body and spirit, becomes part of how you choose

to live. In this way, how you view and treat water is more than just an issue – it can become a moral and ethical value. It is that straight-forward. You do not need to be a philosopher or spiritual master. You just need to seek positive changes in how you view your life and to find the grace to live those everyday values that bring personal contentment and social peace. Fresh air, sound sleep, eating real food, sharing, laughter, hospitality and other values discussed in this book make for a stable ease in living that raises you above your present circumstances. It is not just good living in hard times but good living all the time. The reason you need to spend time on the things that make you poor is so that you can find what fragments your life. This enables you to deal with them so you are free to pursue those things which make you healthy and rich. “Know your enemy” is the key here. ‘Good Living in Hard Times’ explains how you can get the best from the life you have now and find a peacefulness that no bank or politician or credit card company can take away from you. The goal is for you to live a contented life no matter your present situation.

The book ‘Good Living in Hard Times’ is written by Stafford Whiteaker, a former monk. It is available on www.amazon.in. Price: Rs 837. Whiteaker is also the author of a book on spiritual retreats, ‘The Good Retreat Guide’. Visit www.thegoodretreatguide.com.

Volume II • Issue XI • April 2014

Is Your

Dog A

Natural

Athlete? In their evolutionary past, dogs were hunters that chased prey for food, overcoming a variety of natural obstacles along the way.

Of course, they don’t have to do that anymore, but it’s still something many breeds enjoy instinctively, so some owners find it beneficial to incorporate agility training into their pet’s exercise routine. What’s more, many owners find that this form of training isn’t just good for the dog, it’s good for their own fitness too. Agility training involves training your dog to negotiate obstacles such as jumps, tunnels and slopes. This form of exercise works best with medium-sized working dogs such as schnauzers, terriers, collies, retrievers, spaniels, poodles and pinschers. Large breeds have neither the inclination nor the energy for agility training. If you think your dog would

family wellness

benefit, there are some guidelines to follow. Dogs shouldn’t undergo agility training until at least nine months of age, as they should already have undergone basic obedience training. Similarly, they shouldn’t perform agility tasks after eight years of age - it isn’t good for their joints at this stage. If the dog shows aptitude, the benefits are almost immediate. You should see your dog becoming more alert, responsive and in better physical shape. Obedience will improve, too. Introduce obstacles and exercises gradually and make sure all equipment is safe for the animal. Start with simple, low jumps and short tunnels. After all, you want the dog to enjoy it. As your dog becomes more confident, you can gradually raise the level of jumps and the complexity of the tasks to be completed. Establish a standard set of commands and reward achievements with treats. If there’s a particular obstacle or exercise your dog doesn’t seem to enjoy, don’t force it. Find something else they will enjoy. Who knows, you may have a natural on your hands. After six to nine months training, you might even consider entering your pooch into an agility competition.

April 2014 • Issue XI • Volume II

family

wellness

- Celine Dion

My kids give me the balance to live right.

Volume II â&#x20AC;˘ Issue XI â&#x20AC;˘ April 2014

Are you ashamed of your house? Many people are are ashamed of their house and, as a result, avoid inviting friends or family over. Some are embarrassed by a room in their house but there are also those who don’t like a single room in their current home! While all of us would like to have a pretty home, have friends who own immaculate houses that are professionally decorated so that they are able to have people come over and admire them, many of us do not own homes that are picture-perfect and have encountered snobbery about housing in our lives. A lot of factors go into the kind of housing you choose, and sometimes, it’s not necessarily a choice. Sometimes it’s all we can afford, especially if we’re supporting a family or handling other big expenses in our lives. However, even if you don’t have money for new furnishings here are some things that you could do to make your dwelling look nicer:

Look at your house with a new eye. See your belongings with a new eye and you will be able to breathe new life into the interior.

Assess and plan your space.

Your current arangement could be more functional than aesthetically pleasing. You need not buy anything new. Instead you could get rid of something which is no longer necessary. Once you’ve got rid of the extras, you will have more room to breath and to create new arrangements. Create cozier

conversation areas and be creative in your space planning by considering your needs and your furniture.

Rearrange furniture & swap accessories. Simply moving your

furniture can drastically change the look and feel of your house. Swap accessories. It doesn’t take much and the results can be very uplifting. At times a stool, chair or a painting can be moved to another room. Try new groupings of items that you may not have considered before to give a special touch.

A house need not look like a store. It can’t be all perfectly coordinated

and arranged into vignettes on every table and shelf. Ultimately, your home is not about trying to impress visitors – it is about your personality and reflects the phase of life you’re in right now. When it comes to visitors, what is more important than an extra guest room or an immaculate garden is you trying to make them feel at home, among friends. Nothing does that better than signs of life being lived in a house. And while your house might not be as fancy as that of friends, it’s your home. Be proud of it.

April 2014 • Issue XI • Volume II

family

wellness

- Francois De La Rochefoucauld

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

Does Your Family Respect Food? Volume II • Issue XI • April 2014

25 Does your family treat food with respect or do you find yourself and your family members wasting and throwing it away easily? If your refrigerator is stocked with food that is destined to fill your trash bin rather than the bellies of your family members, if your children toss out foods from their lunch boxes breezily without a second thought, if everything from leftover breads and vegetables to milk and fruits reach the bin, at times even without being opened, it’s time your family finds ways to control this waste and accord respect to food that it deserves.

Shop Smart.

Do inventory. Take a look at your pantry/fridge to determine what you have and need. Make a grocery list, keep it handy to easily check off depleted items as you run out. Encourage your children to participate and make their own lists to help them understand how to stop food waste.

Plan menus. While planning menus, do a reality check of your family’s eating behaviour. If you are going to end up ordering take-out more than once a week, buy vegetables, fish, chicken or bread only as per your need to avoid them from rotting or going stale. Use up roti/bread ends and crust. Some

children are used to leaving bread or roti crust untouched or cutting it away. Encourage

your kids to eat all parts of bread, rotis and pizzas.

Don’t discard fruits because they have a bruise. Bruised

bananas and aples are most wasted. Let your family understand that just because a fruit or a vegetable has a bruise or two there is no reason to discard them. Simply cut the bruised part away and eat the rest.

Prevent wasted meat. If your kids are picky

meat eaters, choose more tender meats like fish or chicken and slice them into small pieces, so they don’t waste it while serving themselves.

Use leftovers creatively. If you have fruits

that are starting to turn, make smoothies for kids. Or if you have a lot of vegetables, make soups for your family. You could add

leftover meats to soups or to sandwiches by making chicken salads, thinly slicing or shredding it. Shredded chicken can be added to salads, made into chicken curries, or used as stuffing. Involve your grownup children in thinking up creative ideas.

Don’t keep snacks displayed around your kitchen. When kids see them, they want to eat them. If they fill up on snacks, they might not finish their lunch or dinner. Instead, keep fruit and/or nuts in

bowls on tables and fill your fridge with healthy snacks that won’t give them munchies.

Keep your food organised. The biggest

reason a family wastes food is if the food is out of sight, it is out of mind and doesn’t end up getting eaten. Keep your pantry wellorganised to help reduce waste.

Have at least one use-it-up meal every week. Instead of cooking a

new meal, look around on the shelves and fridge for food that might otherwise get overlooked. Encourage children to be creative about how they want to mix and match the menu.

Avoid temptations.

Buy-one-get-one-free offers encourage people to buy too much food, which mean perfectly edible food is thrown away. Help children inculcate the habit of buying only what is really necessary – and you lead by example.

The clean-your-plate issue. Make your children

underatand that they can start with less food on the plate and always go back for it. Serve small portions to them because they are inconsistent eaters. While you can save it to reheat, it is much simpler to serve small portions and give multiple servings as needed.This way you can avoid the scene where they are full but you insist that they clean up the plate. Reducing portion sizes is an easy way to reduce food waste.

Split the dish. Encourage family members to split every dish so you don’t waste food. Many parents encourage their children to do that in the restaurants. This could be done at home as well. Educate and encourage family members. Being aware of

the issue of food waste can help make your family more attentive to wasting less. Be openely appreciative of children when they act responsibly towards food. April 2014 • Issue XI • Volume II

exercise for

wellness

Run mammas

run!

Volume II • Issue XI • April 2014

Recent research from Canada shows that exercise during pregnancy is not just good for expectant mums, but can stimulate a baby’s developing brain, too. The results were so striking that scientists at the University of Montreal are optimistic that this will encourage women to change their health habits, given that the simple act of exercising during pregnancy could make a difference for their child’s future. According to Professor Daniel Curnier, “Being sedentary increases the risks of suffering complications during pregnancy, while being active can ease after-delivery recovery, make pregnancy more comfortable and reduce the risk of obesity in the children. Our results show that the babies born from the mothers who were physically active have a more mature cerebral activation, suggesting that their brains developed more rapidly.” The Royal College of Obstetricians and Gynaecologists suggest that pregnant women should aim for at least 30 minutes exercise every day, and if you were a regular runner before you became pregnant there’s no reason not to carry on as long as it feels comfortable to do so. Accept the fact that you might not run quite so often, quite so far or quite as fast but for anyone wondering if it’s safe to run during pregnancy, the answer is definitely Yes! For safety, stick to running on flat pavement or track surface that is easier on your joints. If you feel too tired to go for a run, listen to your body and take a break. Being sedentary is unhealthy, but pushing yourself too hard is also harmful. You should never exercise beyond the point where you can still chat. When you reach the stage that you can’t see your feet when you run, it’s time to switch to another form of exercise. Most avid runners find that their jogging pace slows down considerably during the third trimester — a fast walk may be a better choice as your due date approaches. Stop running or jogging immediately and call your doctor if you have any of the following symptoms: Vaginal bleeding, difficulty breathing, dizziness, headache or chest pain.

Don’t Get Cross

CrossFit Get

Crossfit is the latest exercise phenomenon that combines socialising with fitness. Founded in 2000 by ex-gymnast, Greg Glassman, it is defined by ‘constantly varied, functional movements, performed at a relatively high intensity’. It has the added advantage of being scalable for individuals of varying fitness. Involving a mixture of Olympic weightlifting, gymnastics and bodyweights, as well as a mixture of activities such as running, rowing and skipping, Crossfit is all about being good at a number of skills and not relying on one workout routine.

The exercise takes place in a Crossfit ‘box’, a warehouse style venue filled with basic training equipment. Each typical session lasts for an hour and consists of a Workout Of the Day lasting anywhere between 5 and 25 minutes. It’s a competitive activity, which is what makes the participants push themselves harder and gain more benefit from the exercises. While the sport originated in the US, it’s becoming more and more popular in other parts of the world. Participants are termed ‘athletes’ and both the men and women’s events attract an equal amount of interest.

April 2014 • Issue XI • Volume II

exercise for

wellness

Summer

Fitnessfor Kids Summer vacations are around the corner and a lot of school-age children will spend these months glued to television and video games. Exercise is as important to kids as it is to adults – especially because kids today are getting more and more sedentary and childhood obesity is on the rise. Here are some tips on how to keep your child active during their summer break from school:

Plan: Sit down with your kids and make a list of all the fun Volume II • Issue XI • April 2014

things to do outdoors during the summer holidays and refer to it from time to time.

Walk: Hand your kids the family dog’s leash and send them around the neighbourhood. It would be a fun walk for the kids and the pet. Play: Take them to the park or a public playground as often as possible and let them play freely. It might prove to be more enjoyable than a formal summer training camp.

Hike: Try and head out to explore nearby nature trails, at least on weekends.

Race: Set up a neighbourhood field day where kids participate in different types of races. They can have fun training for their big event. Skate: Skating is popular and safe as long as it is done under supervision and while wearing the proper gear of a helmet, knee pads and elbow pads.

Walk of

life The benefits of regular walking have been promoted for years, but how many pay attention to that advice? As we hurtle into the 21st century, it seems we’re more likely to take the car or bus rather than face even a 10 or 15-minute walk. Studies show that the average number of miles we walk has reduced by about one fifth since the mid80s. We even make excuses to avoid it - it’s too dark, it’s too hot, I haven’t got time... Yet walking remains one of our most accessible and directly beneficial forms of exercise. Forget expensive exercise machines or a gym membership - all you need is a pair of shoes, and chances are you already own some, right? The health benefits of walking are farranging. At the most basic level, walking significantly improves your cardiovascular fitness by working your heart and lungs, as well as toning your muscles and contributing towards bone health. As a low impact activity, it also stresses joints less than some more rigorous types of exercise. Studies point to links between taking regular walks and overall physical and mental wellbeing, drawing direct connections to reduced risks of heart disease, diabetes, depression and anxiety. Recent research even suggests walking might help defend against dementia and Alzheimer’s. Another study indicates that brisk walking for three hours per week also helps men avoid prostate cancer. As with so many forms of exercise, the trick is simply to get into the habit. If you’re not a regular walker, nobody expects you to go out tomorrow for a three-mile hike. But by taking it gradually - starting with just a 15-minute stroll and then building up as and when you feel comfortable doing so - you’ll be surprised at how quickly walking will become part of your normal routine. April 2014 • Issue XI • Volume II

relationship

wellness

Whose

JOBAnyway? IS IT - Agatha Christie

The best time for planning a book is while you’re doing the dishes.

Volume II • Issue XI • April 2014

Negotiating a fair division of domestic labour isn’t easy. And contrary to popular belief, it’s not always the man that isn’t pulling his weight. What is more than certain, however, is that unequal distribution of household chores will lead to resentment and major rows. If you don’t work in an equitable way, you don’t share the load fairly and, to an extent, you cease being equal partners.

Divide chores based on what you’re good at... Being in a partnership

means working together towards common goals. To do that, both of you should be willing to contribute your best skills and strengths to enhance your life together. If one of you is particularly good at a certain task, it makes sense that he or she should take on that role. But before you begin dividing up the chores, it’s a good idea to take into account how much both of you contribute to the partnership already. For example, if one of you works part-time, or not at all, then it’s perfectly reasonable for that person to do more of the chores. More than likely, the other person is making a larger financial contribution to the partnership. Consider how you would feel coming home from a 12-hour shift to start housework, when your other half has had a leisurely day at home?

…and what you like to do - You should also take

into account each other’s likes and dislikes. One of you may hate cooking, while your other half may be passionate about it. Obviously, the person who likes being in the kitchen will prepare the best meals. Similarly, one of you may be a better driver, or know more about cars. Clearly, for reasons of safety alone, this person should be responsible for the family ‘taxi’ and take care of the administration and maintenance that goes with it.

We’ve moved on since the 1950s - It’s important to be aware of how much you or your partner contributes to the household chores. Some women, through learned experiences and their own parents’ expectations, may feel obligated to do more than their fair share, while some men still think housework is women’s work. The key to fixing this is to realise that you’re doing more than your share and ask for help. Don’t be demanding but be specific. Say “Here’s what I expect you to do.” Whatever you do, don’t criticise. Complaining isn’t asking for help;

it’s complaining and will, in all likelihood, get a negative response. Communicate non-offensively and clearly. Most people don’t realise that they’re not pulling their weight and when approached in the right manner will react better. Ask questions in a highly specific way, so your partner can respond logically. If you don’t get the response you’re looking for, therapists suggest you say: “When x happens, it makes me feel (insert feeling here).” This is much more effective than using angry words. Be calm, listen and reflect on the response before responding.

Give your other half a break - Remember, too, that on a day-to-day basis, both of you will never share tasks equally. That’s okay as long as at the end of the week, it balances out. Try to be flexible. That way, when you need a break, you can ask with a clear conscience. If there is conflict over shared tasks, as with most areas of relationships, communication is key. Talk it through and look at the potential solutions until you find one that works. And don’t be afraid to revisit the issue, if need be. Resolving conflict is all about remaining calm, understanding each other’s needs and connecting in a way that is respectful and mindful of the bond between the two of you.

How does everyone else do it? - Talk to other

couples to see how they manage the day-to-day chores. Bear in mind everyone works differently - and not everyone is right. Just because your best friend is happy to do more (or less) than his or her fair share, doesn’t mean that’s right for your relationship. In the end, it’s not about changing your partner, or your relationship, it’s about what you can both do to make things work better. And if it all gets too much, well maybe it’s time for the two of you to walk away from it all. Go for lunch together. Go for a walk. Reconnect. When you come back, you’ll be much happier tackling those day-to-day chores together.

Have you been friend-zoned? You’re in love with them but when you pour out your heart realise that not only are the feelings are not reciprocated, but they look at you as ‘just friends’. Now what? How are you supposed to react once you’ve been ushered into the friend-zone? Here are a few things to consider: • Keep your boundaries: If you’re called a friend, then be sure to be just a friend. Save your time and energy for someone who is ready for the work and commitment a relationship entails. • Clarity: You now have a clarity on the issue. There’s no denying that the ‘friend-zone’ hurts. It’s ok to take time to get over it. When you start putting yourself back together, remember it may be bringing you one step closer to finding the right person. You will also appreciate eventually that being friend-zoned is better than the alternative of entering into a mediocre relationship. • A blessing in disguise: Being friend-zoned opens your eyes to newer possibilities. Your perfect partner is waiting for you elsewhere. You ought to be in a relationship where you are loved just as much as you love in return, because it’s what you deserve. April 2014 • Issue XI • Volume II

relationship

wellness

Seeing Red?

How to Deal with Angry Customers Is dealing with customers a regular part of your job? Perhaps you interact with them face-to-face, or maybe you speak to them on the phone. Either way, if you do deal with customers, chances are that at least once in a while you’ll be faced with an angry one. And if you work in a busy shop or call centre, coping with irate customers could be a daily occurrence. It’s important to have a strategy for dealing with customers who are upset. Otherwise their emotions can easily rub off on you, leaving you feeling wound up and stressed. If left unchecked this will cause your physical and emotional health to suffer. Of course, when your job requires you to talk to customers, simply walking away from an angry person

probably isn’t an option. Some workplaces offer special training to help you deal with challenging customers but if yours doesn’t, there are a range of strategies you can try to help ease the tension.

Don’t take it personally - when a

disgruntled customer makes a complaint, it’s easy to feel like they are attacking you directly but remember, they don’t actually know you and their issue is with your company, not with you.

Don’t retaliate - resist the temptation to argue back. Usually, this will only make the situation worse. Take a deep breath, keep calm and listen to what they have to say. Remember, you have nothing to gain by arguing, so even if you think the customer is in the wrong it’s best not to say so. In a lot of instances, customers just want to get something off their chest and by simply listening without interrupting you can help them calm down.

See things from their point of view - when people

are upset or angry, there’s usually a reason. Try to empathise and understand why they are unhappy. Even if you feel that the customer is in the wrong, you can say things like “I can understand why you are upset” or “I’m sorry that you feel this way” without giving in to unreasonable demands.

Take time to relax -

it’s important to have a range of strategies that you can call upon to help you de-stress. This could be as simple as taking a five-minute walk after a difficult phone call, or taking up a hobby such as yoga to help you de-stress at the end of the day.

Know your limits - it’s important to know what your company’s policy is on dealing with difficult customers. In some cases you may be within your rights to hang up or walk away from a customer – for example if they use threatening language. And if you can’t resolve a customer’s complaint, you may need to refer them to your supervisor. You’ll find more information about dealing with workplace stress at: www.mindtools.com.

Volume II • Issue XI • April 2014

nutrition wellness

Can you

Eat to

Bowel Beat Irritable

Syndrome?

- Bethenny Frankel

Your diet is a bank account. Good food choices are good investments.

April is Irritable Bowel Syndrome (IBS) Awareness month. It was designated as IBS Awareness Month in 1997 by the International Foundation for Functional Gastrointestinal Disorders. As it affects as many as one in three people at some point of time in their life, chances are you, or someone you know, is already battling with the disorder. Researchers in Australia have suggested a novel approach to the treatment of IBS. Known as the Low FODMAP Diet, studies show it can help three out of four sufferers manage their symptoms which can include constipation, diarrhoea (or both), abdominal pain and distention, excessive flatulence, fatigue and mood swings to name a few. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols – a bit of a mouthful! Basically, these are a group of fermentable (gasproducing) sugars and fibres. Eating foods high in FODMAPs increases the volume of liquid and gas in the small intestine which can trigger IBS symptoms. But if you select foods that are low in FODMAPs symptoms such as pain, diarrhoea and bloating usually improve. The following chart shows which foods are high or low in FODMAPs. April 2014 • Issue XI • Volume II

wellness

nutrition Legumes – baked beans, Dairy - milk from cows, sheep

High FODMAPs

or goats, cream, evaporated milk, yoghurt, ice cream, custard, soft cheeses like cottage cheese, ricotta, mascarpone

Sweeteners - Agave, High

Fructose Corn Syrup (HFCS), fructose, sorbitol, mannitol, xylitol (sugar free sweets, gum, mints, cough drops, some medication)

Fruits - Apple, apricots,

blackberries, dates, figs, grapefruit, mango, nectarine, pear, peaches, cherries, plums, prunes, watermelon

Low FODMAPs

milk, rice milk, soy milk, almond milk, hemp milk, Cheddar, Swiss, Blue, Parmesan, Feta and Mozzarella cheeses *check all for additives

blueberries, coconut, strawberries, cantaloupe, honeydew, grapefruit, lemon, lime, kiwi, grapes, pineapple, rhubarb, avocado (limit to ¼ per serving), 1tbsp dried fruit

Sweeteners – table sugar (sucrose), glucose, maple syrup

Vegetables – alfalfa, aubergine,

bamboo shoots, bean sprouts, bell peppers, bok choy, cabbage, carrots, celeriac, celery, courgette, cucumber, green beans, endive, kale, tomatoes, parsnips, potato, radish, rocket, spinach, Swiss chard, turnip

Grains – gluten free breads and cereals (check label), corn, rice, quinoa, millet and pasta/bread made from them. Arrowroot, psyllium, polenta, oats

Nuts/seeds – (10-15 max or Alcohol – most wines and beers, vodka, gin

Volume II • Issue XI • April 2014

amounts (including bread, crackers, cookies) barley, inulin (chicory root)/FOS

Nuts – pistachio, cashews asparagus, beetroot, broccoli, Brussels sprouts, cabbage, Alcohol – Rum cauliflower, fennel, garlic, leek, mushroom, onion, Others – chamomile, fennel, pumpkin, shallots, spring dandelion teas, carob onion, sugar snap peas

Others – espresso, black, green, white tea,

The effect of FODMAPS is cumulative so eating foods with varying FODMAP values at the same time adds up and could result in symptoms you would not normally experience if you ate the food in isolation. Therefore, limit fruit consumption to one low FODMAPs fruit per meal. Consume ripe fruit as firm, less-ripe fruit contains more FODMAPs. Limit yourself to one alcoholic drink per day as alcohol also acts as a gastric irritant. Eat the following in moderation: Avocado ¼ , celery < ¼, cherries < 3, lychee <5, sweet potato < ½ cup. Ideally, you should seek advice from a Registered Dietician trained in the FODMAP approach.

Grains – rye, wheat in large

Vegetables - Artichokes,

Fruits – banana,

Lactose free milks* like oat

chickpeas, kidney beans, lentils, soy beans (some soy milks)

1-2 tbsp) almonds, macadamia, peanuts, pecans, pine nuts, walnuts, pumpkin seeds, sesame, sunflower, chia and flaxseeds (linseed)

Ayurvedic treatment of Irritable Bowel Syndrome involves alleviating the aggravated body energies, restoring the function of the digestive system and the elimination of accumulated toxins. You could • Drink ginger tea or chew raw ginger to reduce inflammation caused by Irritable Bowel Syndrome. • Prepare tea by boiling one teaspoon of flaxseed in a cup of water. Drink it at night. • Have one teaspoon of Psyllium Husks (Isabgol) with half cup of fresh yogurt one hour after dinner.

Low FODMAP Quick MultiGrain Bread Buns (Serves 3 - 4) These quick bread buns made with low FODMAP grains are great to use for sandwiches, with soups or with homemade nut butter as a breakfast or snack.

Ingredients ½ cup tapioca & sorghum flour ¼ cup buckwheat & oat flour 1 tbsp sugar 1 tsp baking powder & vinegar ½ teaspoon baking soda & rock salt ¼ teaspoon guar gum or xanthan gum 4 large eggs 2 tbsp extra virgin olive oil 1 tsp sesame seeds & linseeds

Chitrakamool or Plumbago zeylanica is the finest herb which ignite the digestive fire and ensures proper digestion and assimilation. Its positive effect on the digestive fire is due to its ushna (hot) and tikshna (sharp) guna. Chitrakmool improves the circulation of gastric mucus membrane helping in digestion and absorption. To know more visit www.evaidyaji.com

Method 1. Preheat oven to 190ºC. Use a little olive oil to grease 6 4 inch ramekins/ small loaf tins (you can also make 1 loaf in loaf tin).

2. In a bowl, stir together tapioca flour, sorghum flour, buckwheat flour, oat flour, sugar, baking powder, baking soda, salt and guar gum.

3. Use a large mixing bowl and whisk eggs until frothy. Beat in the oil and vinegar.

4. Gradually add the flour into the egg mixture and mix well. Pour the mixture into the loaf tins.

5. Sprinkle the top with sesame and linseeds. Bake for 20 minutes for the buns or 30 minutes for loaf.

6. Prick the centre with a toothpick, it should come out clean if ready.

7. Cool and remove from pan.

Organic India Bowelcare contains natural soothing herbs that relax and protect irritated intestines and normalise digestive and eliminatory functions. The capsules relieve Irritable Bowel Syndrome (IBS), chronic and occasional constipation and correct irregular evacuation. Available on www.shopclues.com.

April 2014 • Issue XI • Volume II

wellness

nutrition

Courgette Fritta

(Serves 4)

An easy recipe that makes a great breakfast or lunch served with salad. You can play around with different vegetables to suit your taste.

Ingredients ½ courgette, cut into chunks ½ red pepper, thinly sliced 6- 8 Organic Eggs (depending on size) Ground chilli pepper to taste Rock salt and pepper to taste 2 tsp extra virgin olive oil

Baba Ganoush

1 rasher lean bacon, chopped in small pieces

This delicious dip is great served with low FODMAP bread, crackers or vegetable crudités.

Ingredients

Method 1. Preheat the oven to 190°C. 2. In a pan heat 1 tsp oil over a

medium flame. Add bacon and cook until browned. Remove from heat and set aside.

1 Aubergine 1 tsp black pepper 1 tsp Rock Salt

(Serves 3 - 4)

3 -4 tbsp tahini 2 tbsp extra virgin olive oil 1 lemon, juiced Sprinkle of paprika

3. Add the courgette and pepper with another tsp oil and cook until soft.

4. Whisk the eggs and season with salt, pepper and chilli.

5. Place the courgette, bacon and

pepper to a medium size flan tin and spread out evenly.

6. Top with the whisked eggs covering all the ingredients.

7. Place the tin in the oven and cook

for approximately 20 minutes or until set and slightly golden on top.

Method - Joan Rivers

Diets, like clothes, should be tailored to you. Volume II • Issue XI • April 2014

1. Pre-heat oven to 180°C. Prick the aubergine on all sides with a fork, and place on a baking sheet.

2. Roast aubergine in 400°F oven for 30 minutes. Remove and allow to cool. 3. Peel skin from eggplant and discard. Chop into large chunks and place in a

high speed blender along with the tahini, lemon juice, salt, pepper and olive oil.

4. Blend until smooth.

- Elizabeth Gilbert

I am a better person when I have less on my plate

Baked Rosemary Chicken (Serves 2) You can roast a tray of potatoes, red pepper, carrots, celery, aubergine and courgette at the same time or serve with steamed bok choy with lemon and olive oil dressing.

Ingredients

Method

2 chicken breasts

1. In a medium bowl make a marinade by mixing the olive oil, paprika,

2 tbsp extra virgin olive oil 1 tbsp paprika

rosemary, salt, pepper, and juice from the lemon.

2. Cut slices through the chicken breasts and add to the bowl covering with marinade. Leave overnight if possible for at least 4 hours.

1½ tsp rosemary (dried or fresh)

3. When ready to cook, preheat the oven to 190°C.

1 tsp rock salt

4. Brown the chicken fillets on a griddle pan then place in a baking dish and

Freshly ground black pepper to taste ½ lemon juiced

cover.

5. Bake for 30 minutes or until chicken is thoroughly cooked and juices run clear

Almond, Banana and Blueberry Smoothie (Serves 1) Almond milk is simple to make and is a great low FODMAP alternative to dairy milk. Used chilled for best taste.

Ingredients For Almond Milk;

1 cup raw almonds 4 cups water

For smoothie; 1 cup almond milk 1 banana

Method 1. For Almond Milk – rinse and drain the almonds and place in your food

Large handful blueberries

blender with 4 cups filtered water. Soak overnight.

½ tsp cinnamon powder (optional)

2. Blend on high speed for 3 minutes or until smooth. Strain through muslin

Tip: Frozen berries can be used for a chilled slushie-style smoothie.

3. For Smoothie – place all the ingredients in a blender and blend well. Serve

cloth or a fine sieve. Refrigerate all left over milk in an airtight container for up to 3 days. Left over almond meal can be used for oatmeal, granola, cookies, added to smoothies etc. immediately.

April 2014 • Issue XI • Volume II

wellness

debate For

Against

Do Diet Clubs Work?

When embarking on a new diet, many people turn to local diet clubs to provide motivation and support. These types of clubs usually meet once a week with members paying weekly membership fees to attend. There’s no doubt that these clubs are popular – but do they work?

Are you For or Against? For: Nina Rawat, Nurse We are a group of health-conscious people who have formed a club called Weight Warriors. We meet once every two weeks to monitor our progress in weight loss. We maintain food diaries, discuss our food habits, exercise routines and chalk out diet plans ourselves. There is a doctor in our group and his presence helps. We weigh ourselves every 15 days and make notes. Two books, ‘Don’t lose your mind, lose your weight’ by Rujuta Diwekar and ‘Eat. Delete’ by Pooja Makhija have become our handbooks.We confess to our cheat days and weak moments. All these activities give me immense motivation to carry out with my diet plans. I feel that I have company. On days when I haven’t lost any weight or my discipline goes for a toss with some wedding feast or outing, I feel low. But others in the group keep up my spirit. We keep motivating each other all the time. The basic feeling is that you are not alone in your struggle. I have lost 8 kilos in eleven months after joining the club and look forward to better health and more success in the coming years.

Against: Vaishali Tipnis ‘Diet clubs’ is a very new concept in India. A local gym promoted the idea of a diet club that was headed by its dietician. I joined the club paying fat fees with the hope of losing some weight. I thought having company in my efforts would be fun and keep the pressure on me. We met weekly. But after three months, I started getting disappointed. The focus of the club seemed more on selling their own expensive products like low-calorie snacks, vitamin supplements and protein shakes. They weighed us every week and I sensed jealousy among the members when someone was doing well. I also did not enjoy getting weighed in public and the scale results being announced to envious or condemning members. The club suggested diet plans for us to follow that were impractical and the low-calorie recipes were inedible. They did not stress the fact enough that we needed to diet as well as exercise to achieve our fitness goals. Slowly, the attendance started dwindling and I started losing interest in attending it. I gained back whatever couple of kilos I had lost. I regretted getting conned by the gym and having wasted my time.

(Inputs by Vaidehi Phansalkar) What do you think? Are you For or Against diet clubs? Visit www.yourwellness.com to register your vote! Volume II • Issue XI • April 2014

holistic wellness Hot stuff for a healthy heart

If you enjoy spicy food, you’ll be pleased to hear that every time you tuck into your favourite curry or chilli you are boosting the health of your heart. A study from the Chinese University of Hong Kong found the capsaicin compounds that give chilli peppers their heat can lower blood pressure and reduce blood cholesterol levels. The hotter the chillies, the greater the benefit!

- Mother Teresa

I have found the paradox, that if you love until it hurts, there can be no more hurt, only more love.

Could snake venom save lives? Immunotherapy, also known as desensitisation, aims to re-train your immune system so it no longer reacts against airborne allergens such as pollen, moulds or house-dust mites. Using the same principles could protect against deadly snakes such as the Black Mamba whose venom usually kills within 20 minutes. After injecting himself over 100 times with diluted venom, Tim Friede, a US snake enthusiast, has become immune and believes the technique, which he calls ‘Venom Immunotherapy’, could potentially save the lives of hundreds of thousands of people worldwide. Repeated exposure to sublethal amounts of venom triggers the production of protective antibodies that can neutralize the larger amounts of venom injected during a snake attack.

A mango a day… Can the king of fruits also be described as a wonderfruit when it comes to our health and wellbeing? Nutritional scientists believe that mangoes keep choleterol in check, alkalise the body, regulate diabetes, and even aid eye care. A mango has high level of vitamin C, pectin and fibres that help to lower serum cholesterol levels. Fresh mango is a rich source of potassium, which is an important component of cell and body fluids that helps to control heart rate and blood pressure. Mango is rich in tartaric acid, malic acid and traces of citric acid that primarily help in maintaining the alkali reserve of the body. Mango has a low glycemic index (41-60) and a decoction of its leaves help regulate your insulin levels. Mango is rich in vitamin A and one cup of sliced mangoes equals 25% intake of your daily need of vitamin A. They help promote good eye sight, fight dry eyes and also prevent night blindness. All the more reasons to enjoy mangoes this summer! April 2014 • Issue XI • Volume II

wellness

experts

Dr. Shefali Batra, Psychiatrist

Dr. Vidya Pathare, GP

Prof Geeta Nargund, Fertility Expert

Dr. Bina Wadhawan,

Alternative Medicine Therapist

Francine White, Nutritional Therapist

Volume II • Issue XI • April 2014

I’m thirty years old and never been pregnant. I haven’t yet met Mr Right but in any case am really enjoying an exciting career and my lifestyle as a single woman. However one day I would like to settle down and can’t imagine life without children of my own at some point. Recently I read several reports in the media which made me wonder if I should be concerned about my fertility declining after the age of 35, leaving me unable to have children. What do you suggest?

Dr Shefali Batra says: It is true that age and fertility are inversely correlated. It remains a fact that women between their 20s and 30s have the highest chances of conceiving and the ability to conceive drops by nearly 7 to 9% in women over 35. Also, hormonal changes after 35 enhance the chances of genetic disorders (and multiple pregnancies, which is of course not a pathology). Nonetheless today’s woman must challenge her biological clock, rise in her profession, roam the world, enjoy her freedom and make the utmost of her own life before she decides to ‘settle down’ and adopt the mother’s role. As a woman you will always have to make some tough choices, balance different roles in your life and make sacrifices; but once you come to terms with your choice, life becomes less of a battle and more of a joyride. Reports you have read in the media are not wrong; research on fertility (and loss of it) is a large subject worldwide and findings are repeatedly conclusive of the fears you have elicited. If children are on your list of ‘must haves’ in life then sooner is a better time. Adoption is noble and can be an option if you are willing to consider it. You can have some of what you want all of the time, all of it some of the time but it’s nearly impossible to have all of it all of the time. Your profession and career and travel and fun and friends can continue if you take in in your stride, manage your time well, get enough help to assist with raising your child and divide responsibilities with your spouse. It seems hard but it isn’t impossible. Give yourself a chance, there is no specific ‘right’ time’ for

anything. You have to do what you have to do and ‘make’ things right while you do them...

Dr Shefali Batra is a Psychiatrist. You could write to her at info@mindframes. co.in. Dr Vidya Pathare says: Fertility is age-related but would vary from individual to individual because 45 and 50 year olds have also been known to conceive on their own. Fertility is just your ability to become pregnant. After that come the nine months when you have to be healthy enough to carry the pregnancy to term without complications. Best age for least complications in pregnancy is age 20 to 30. Between 30 to 35 means chances of complications for mother and baby. After the age of 35 the chances of complications increase. Factors that influence fertility are diabetes, blood pressure, obesity, stress. However, nowadays with advances in medical science, females with poor fertility have been able to have their own child even at a later age with the help of medications and techniques like test tube babies, surrogacy etc. If you are ok with these medical options then you need not worry that much at age 30 about your being unable to have your own children. You don’t have to rush into marriage and pregnancy but can wait for Mr Right especially since your career seems to be going great guns and you would be able to afford the cost of these medical treatments.

Dr Vidya Pathare is a GP in Navi Mumbai.

Geeta Nargund says: Well done for considering your fertility now, before it becomes a problem. Sadly, I see many women in their late thirties or early forties who simply left it too late to find out their fertility status. Many of them, had they considered the options ten years earlier, would have been spared that anguish and would be mothers with natural conception. The truth is that very few of us know the state of our fertility unless we are medically tested. Certainly if your mother had an early menopause, you are a smoker, suffer from

endometriosis, take steroids regularly or have been treated for cancer, your fertility may be compromised. But for the rest, the key question - how long will we remain fertile - can only be determined by medical tests. The good news is that these vital tests are simple, non-invasive and can be done in a lunch hour. Certain tests like the One-Stop Fertility MOT test, for example, include expert ultrasound scan of the womb, ovaries and fallopian tubes. The doctors can reliably check your egg reserve and the blood flow to your ovaries, follicles and womb. This helps with assessment for egg quality and implantation. The results are available immediately and one can discuss your fertility potential, ways of improving your natural fertility and any treatment options if necessary. You may also need a blood test to check your hormone levels. If the results show you have a good reserve of eggs and your hormone levels are normal for a woman of your age, then you can probably continue without worrying about your fertility for at least a couple of years. On the other hand, if the tests show a poor egg reserve and/ or declining hormone levels, then you could consider having your eggs extracted and frozen for future use.

Prof. Geeta Nargund is a global pioneer of Natural and Mild IVF and Advanced Ultrasound Technology in Reproductive Medicine. https://twitter. com/GeetaNargund.

Dr Bina Wadhawan says: The most common cause of age-related decline in fertility is less frequent ovulation which also results simultaneously with the decline of the quality of egg produced. Other reasons that make conceiving a challenge after the age of 35 include: Irregular periods, hormonal imbalance, weight-related issues, uterine fibroids, endometriosis, chronic health problems, extreme stress, and blockage of the fallopian tube as a result of infection. Both underweight and overweight women have irregular cycles in which ovulation does not occur or is inadequate. Consumption of alcohol, caffeine and smoking can also negatively affect fertility. I would suggest you to focus on improving your overall health by:

• Taking a balanced nutritional diet to boost fertility. • Limit your intake of chicken and all foods that contain Trans fats (packaged products). • Avoid processed foods, sodas, alcohol & smoking. • Maintain a healthy weight that allows your hormones and body to function smoothly. Women who are both, underweight or overweight have complications when it comes to maintaining fertility.

Dr Bina Wadhawan is an Alternative Medicine therapist.To know more, visit www.drbina.com or call 9322232098.

Francine White says: Age does impact fertility, so encouraging ovarian health through diet, herbs, supplements and increasing circulation to the reproductive organs remains important. Concentrate on eating nutrient-dense foods such as Broccoli, Berries, Dark Leafy Green Vegetables, Fresh Fish (especially oily fish such as Salmon and halibut), Seeds (pumpkin, sunflower, sesame) and Spices - especially turmeric, garlic and ginger. Look for a Prenatal Multivitamin that has been formulated to deliver the essential building blocks both mothers and babies need including folic acid, iron, omega-3 fatty acids, DHA, zinc and vitamin D. Antioxidants are also important for fertility as they help to protect eggs from free radical damage. Take a good antioxidant daily containing vitamins A, C and E. CoQ10 (ubiquinol) has also been shown to improve egg health and fertilisation especially in women over 35. L-arginine is an amino acid that has been shown in studies to increase ovarian response, endometrial receptivity and pregnancy rates in IVF patients. Other supplements that are thought to help boost natural fertility include Royal Jelly, Maca, Green Superfood powders, Omega 3 and Agnus castus (vitex).

Francine White is a nutritional therapist. 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.

April 2014 • Issue XI • Volume II

wellness

review

Delicious, sour & spicy! Organic Amla Candy Chatpati from Down to Earth has been made from 100% organic ingredients. A fruit that is a natural health booster, Amla has numerous beneficial properties which are retained even in its processed forms. It is high in fiber and vitamins which promotes healthier hair, glowing skin and enhanced eyesight. It is also a natural antioxidant and has anti-aging and anti-stress properties.

Available on www. organicshop.in. Quantity: 150gm. Price: Rs 105.

Yourwellness verdict: This delicious sour and spicy candy is also an effective digestive aid.

A healthy alternative to regular jam Dana Diabetic Jam has almost half the calories of regular jam. This is an ideal choice for diabetics and fitness freaks who want to avoid the sugar content in their diet. Dana Morello Cherry jam is tasty and helps in digestion. Spread it on a slice of bread or simply use it while preparing your favorite dish. Quantity: 315gm. Price: Rs 265. Available

in regular food stores and also on www.healthkart.com. Yourwellness verdict: This diabetic jam comes in many other flavours like orange marmalade, mixed fruit, black currant, pineapple, strawberry etc.

Spirituality smells good! India is rich in natural resources and therefore a wide variety of incense fragrances are produced in the country. Burning of incense has been an ancient practice for healing and medicinal purposes and also to offer a pleasant aroma. Dhoop sticks change the mood and rejuvenate the entire atmosphere. Sattvic Gulab Dhoop sticks have a mesmerising aroma and evoke tranquility. Quantity: 50gm. Price: Rs 62. Available on

www.naturalmantra.com.

Yourwellness verdict: Never leave a dhoop stick unattended. Always place burning incense sticks on a wide plate to ensure safety.

Volume II â&#x20AC;˘ Issue XI â&#x20AC;˘ April 2014

- Joshua Welch

Wellness is a connection of paths: Knowledge and action.

Let it be Koflet!

Essential oils for clean floors Nirvaaha Herbal Floor Cleaner (Concentrated) has powerful and effective cleaning ingredients. It is a completely natural, chemical-free, non-toxic, environment-friendly alternative for cleaning floors, tiles, wash basins and counters tops. It contains essential oils of lemongrass, cedarwood, neem, pine and citronella. Quantity: 50ml. Price: Rs 165. Available on

www.craftsvilla.com.

Yourwellness verdict: It gives a smooth shine to floors and has a pleasant aroma of lemongrass.

Koflet cough syrup from Himalaya is beneficial in both productive and dry cough. It contains honey, which is traditionally used to treat cough, due to its anti-inflammatory properties that soothe the respiratory tract. It also contains tulsi that possesses potent antihistamine properties, which protect against polleninduced bronchospasms, while licorice in Koflet has antitussive, expectorant and immuneenhancing properties that are helpful in relieving cough. Available at all drugstores. Quantity: 100ml. Price: Rs 58.

For online shopping visit www. himalayastore.com. Yourwellness verdict: Consult your physician to prescribe the dosage that best suits the condition.

Brahmi for me

Banjara’s Brahmi powder is an excellent hair nourisher, gives long, dense black and lustrous hair, strengthens the hair roots, prevents hair fall and premature greying. Mix Brahmi powder with water to make a thin paste and apply it in suitable consistency on the scalp. Let it remain for an hour before rinsing off thoroughly with water. Suitable for both men and women. Quantity: 100gm. Price: Rs 55. Available on www.medplusbeauty.com. Yourwellness verdict: Regular massage to the scalp with Brahmi powder eliminates dandruff, gives sound sleep and helps improve memory power.

April 2014 • Issue XI • Volume II

modern

wellness

- Robert Ingersoll

If I had my way I’d make health catching instead of disease.

Do chilled feet lead to a cold? Surprisingly, there may be some truth to this old wives’ tale. Researchers at the Common Cold Centre, Cardiff University, asked 90 people to sit with their feet in bowls of iced water for 20 minutes. Another 90 people sat with their feet in empty bowls. Guess what? Three times more people who were chilled went on to develop cold symptoms than those who kept warm (29% vs 9%). It’s thought that being cold constricts blood flow to the nose, so fewer disease-fighting white blood cells are present. As a result, a mild infection you would normally fight off without symptoms is able to take hold if you get chilled.

Get Your Energy Boost in a Spray You may be used to getting your caffeine hit from a cup of coffee or fizzy drink but now you can also spray it on for an extra buzz. Biochemist Ben Yu, from the USA, has invented a product known as ‘Sprayable Energy’, an odourless liquid in a canister that you spritz onto your skin like perfume. The caffeine is absorbed into your body so you feel more alert and energetic but without getting over stimulated. It’s also calorie-free and can be used in situations when it’s not practical to make or drink a cup of coffee such as when driving. As the product enters your system gradually, you also avoid an energy slump when the effects wear off.

Diet apps may not help you diet A study of the 30 most popular diet apps for computer and mobile devices shows these apps don’t tackle the issue of motivation. Furthermore, the researchers in the US who carried out the experiment, found that free apps were just as effective as those which were paid for. Sherry Pagoto, an associate professor of medicine at the University of Massachusetts Medical School says, “Strategies that are often missing are ones that help with adherence and motivation.” Weight loss experts agree that programmes scientifically proven to help dieters lose weight include elements that stimulate willpower, problem solving, stress reduction and relapse prevention. Unfortunately, many of the apps examined in the research, don’t address these issues.

yourwellness.com • Volume II • Issue XI • April 2014

ancient wellness Tai Chi helps relieve Fibromyalgia pain Tai Chi, the centuries-old Chinese martial art, can relieve the pain caused by fibromyalgia. Its slow, repetitive movements can be more beneficial than traditional stretching exercises. Aside from reduction in pain, patients experience improvements in mood, quality of life, sleep, self-efficacy and exercise capacity. Fibromyalgia is a chronic disorder characterised by extensive muscle pain lasting for months coupled with heavy fatigue. Women suffer from this condition more than men. The name Tai Chi, which means ‘Supreme Ultimate’, was used by ancient Chinese astronomers to describe cosmic forces. The art of Tai Chi is based on these cosmic principles, which are reflected in every single movement of the art. Tai Chi is in harmony with the cosmic forces.

- Cicero

Diseases of the soul are more dangerous and more numerous than those of the body.

Ancient gene could be the key to obesity Inherited genes are a big causal factor in obesity and now experts believe they’ve isolated one of the main culprits. Scientists at the Mount Sinai research centre in New York believe this gene, known as CEP19, has been around for millions of years and plays a role in more than half of all cases of obesity. The gene was discovered during investigation of an Arab family afflicted by health-threatening weight problems. CEP19 is involved in regulating energy balance and diet. When it functions properly, it keeps the body lean, but when it malfunctions as a result of mutation, it can lead to obesity and be passed on to future generations. According to researcher Dr John Martignetti, “This gene is present not only in humans and mice but also in the simplest known single-cell animal. Nature considers this gene so important that it has preserved its structure for more than 700 million years.” The race is now on to find a way to harness this gene for weight control.

Prehistoric humans had better teeth Despite the lack of obvious help like toothpaste and toothbrushes or floss, it seems that prehistoric humans had better teeth than us. The hunter-gatherers were largely free of gum disease and cavities. In a study published in the ‘Nature Genetics’, researchers looked at calcified plaque on ancient teeth from 34 prehistoric human skeletons and found that as our diets changed over time, shifting from meat, vegetables and nuts to carbohydrates and sugar, the composition of bacteria in our mouths changed too. When prehistoric humans transitioned from hunting and gathering to farming, certain types of diseasecausing bacteria won out over other types of ‘friendly’ bacteria in human mouths that had helped by protecting against more dangerous pathogens.The addition of processed flour and sugar, of course, only made matters worse later.

scientific

wellness

Eye tracking to gauge mental disorders Cognitive neuroscientists believe that eye tracking is effective in measuring gaze behaviours in people with mental disorders like Williams Syndrome and Autism. The process allows scientists to monitor a person’s attentional focus or preference without the need for them to express what they are doing or even to understand it. This technology therefore affords a new window to neuro-developmental disorders. While people with Williams Syndrome find it harder to control their gaze behaviour, cannot stop excessive staring, and take longer to process and understand the information they are accessing from the eyes, those with Autism spend less time viewing faces and do not understand gaze cues and expressions.

Sweet Stuff If you struggle with your weight and constantly crave sweet treats, this may be due to the fact that food tastes different to you. A new study shows that those who are overweight could be less sensitive to sweet flavours than their thinner counterparts, and have to eat more sweet things in order to satisfy their cravings. These findings come from overweight mice, who were less able to identify sweet food due to a lack of taste cells that respond to sweet ingredients. The research could lead to future treatments for obesity as it could become possible to change the makeup of cells on the tongue to stop overweight people craving sweet foods.

Volume II • Issue XI • April 2014

The Predictive Power of Twitter Some might think that Twitter is just for sharing gossip or trivia, but scientists believe it could help predict the next outbreak of influenza. A new computer program is logging information about tweets that contain the words ‘flu’ or ‘influenza’ and are comparing this data with the flu virus rates recorded in certain cities and counties. They have already found a good correlation and plan to use the social networking site to predict which areas are likely to be hit with epidemics in the future.

- Linus Pauling

Facts are the air of scientists. Without them you can never fly.