Healthcare India Magazine - February Issue by akritipublishers

February 2020 Price: `100

A health and wellness magazine

Luke Coutinho

Tai Chi

The Meditative Martial Art

Aromatherapy A Natural Way to Wellbeing

Child Nutrition

The right foods for your kids

Nutrition for different ages

All about

Aneurysm Dealing with

Secondary infertility

Urvashi Rautela on staying fit

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Contents

Letter to the Editor Dear Editor, The article on was simply brilliant. Especially the part detailing the details of specialists. I myself was a patient of ED (Erectile Dysfunction). Tried all these treatments but to no avail. Only option left was implants but too complicated n expensive. So someone suggested Stem cell shots. I am 54. Diabetes, Angina, BP . Complete impotence. Took 3 shots over a period of 3 months.

7 Editor's Note

Inculcating proper eating habits in children goes a long way in ensuring a healthy life for them, the editor believes.

Sadhguru says

Relationships and spirituality need not be mutually exclusive.

In the Spotlight

The overuse and misuse of antibiotics, and how to prevent it. Learn about how mercury in dental amalgam can be toxic for you and your child.

What children eat in their early years of life has a strong impact on their health later. In an age where the market is flooded with new and enticing food options, it is vital to choose wisely, and provide your child with what would actually benefit him/her.

Feature

Medical Insider

When diabetes affects the kidneys, dialysis needs extra care. Facts on aneurysm.

46 38

Cook Smart

Guiltless savouries. Healthy, hearty soups.

One-time Miss Universe India, and Bollywood actress, Urvashi Rautela, talks about what works for her in terms of diet and fitness.

Nutrition/Diet

Cover Story

Wellness

Stay well with aromatherapy. Parenting teenagers.

Beauty

How to nourish your hair from within Keeping acne at bay.

Health

Metabolic syndrome and ways to deal with it. Reduce your risks of breast cancer. Not able to have a second child? You could be suffering from secondary infertility.

Trending Now

Bringing you the latest from the fields of medical care, healthy eateries, and wellness products.

The health and spiritual benefits of the gentle martial art form called Tai Chi. Classical dancer Poorvi Bhave reveals how dance can keep one strong, physically and mentally.

INDIA

Fitness

Luke Coutinho tells you what to eat at which age. Guidelines for protein intake.

Healthcare 4 February 2020

Targeted and I.V. After the second I.V. , I noticed that the chronic fatigue which I used to have 24x7, absolutely no energy, simply vanished. As per the specialist , the erections are likely to come back after another 6 months or so but m happy that fatigue is gone and it's likely to be permanent. Unfortunately, insurance does not cover stem cells therapy. Had to shell out 4 lakhs. (sic) Kind Regards (Name withheld) N.Delhi 48. Jan 04, 2020.

INDIA

February 2020 5 Healthcare

Editorial Publisher

Editor’s Note Dr Kuldeep Raizada Ph D, BCO, BADO, FAAO

Board Certified Ocularist (NEBO), USA; Board Approved Diplomat Ocularist, American Society of Ocularist, USA; Director International Anaplastology Association, USA; National Advisory Board Member, Strategic Planning, USA; Clinical Ocularist & Anaplastologist, Director International Prosthetic Eye Center, Hyderabad

Healthcare India

Volume 2, Issue 9, February 2020

While this doesn’t really matter when one is young, issues like diabetes and hypertension manifest as one grows older. We commonly see our parents/elders suffering from these ailments and being treated for the same. Some of these conditions can also be culprits for certain life-threatening diseases. Often, a healthy diet and lifestyle are all that are needed to prevent or control these conditions. Then, does it not make sense to get our children used to such healthy diets at a young age, when habits start to form? Quite possibly, it might actually help keep diseases at bay as they grow up.

Editor Deepa D. Raizada Associate Editor Sunipa Sinha Consulting Editor B. Jyothi Designer Mohammed Shakeel Ahmed

Advisory Panel

Rajiv Saxena Managing Director Blue Ocean Media Pvt. Ltd, Mumbai, Delhi, Ahmedabd

As per the Bloomberg Healthy Country evaluation of 2019, from the list of 169 nations, Spain ranked as the world’s healthiest country, followed by Italy. In contrast, India secured the 120th place. The three main factors that contributed to the wellbeing of these leading nations are a healthy diet, the high quality of healthcare system offered by the government free/ at a reasonable charge, and involvement in outdoor activities/ exercises.

Contributors Surela Chakraborty Vaishnavi Satheesh Jaideep Pandey Bindu Gopal Rao Anita Raheja Heena Agarwal Priyanka Gupta Cover Photo Dabboo Ratnani

Dr Ashok Kumar Grover

M.D. (AIIMS). MNAMS, FRCS (Glasgow) FIMSA, FICO, FAICO Awarded Padma Shri by the President of India

Dr K.S.Santhan Gopal. MD(AIIMS),FRCS(Edin),FRCOphth(UK)

Marketing Ramki: 98846 94708 Sanaullah Khan: 93152 58330 Advertising & Enquiries Connect with us: +91 91009 48787 healthcareindiamagazine@gmail.com Published by Dr Kuldeep Raizada on behalf of Akriti Publishers and printed at Paras Offset Pvt Ltd 118-F, Kundli Industrial Area, Phase IV, Sector 56, Sector 55, Sonipat, Haryana 131028. Note: All images in this publication are either under Creative Commons licence, or used with permission. All opinions expressed in this issue are the writers' own.

Prof. B.R.Shamanna

Professor, School of Medical Sciences Hyderabad

Healthcare 6 February 2020

Akriti Publishers

8-1-284/OU/552, OU Colony, Shaikpet Hyderbad, Telangana 500008 Contact: 040 23569148

ur cover story this month focusses on child nutrition, and in keeping with that, I would like to draw our readers’ attention here to how we parents are almost solely responsible for what our children eat. The taste of sugar, salt, and condiments are so deeply ingrained in us that we either crave the taste of these, or simply do not enjoy food that does not have them to the extent we are used to. These are also largely the foods we introduce our children to, and they in turn find it difficult to deviate from the same tastes!

February 2020

Former President AIOS, Ex Hon Gen Secretary KOS Ex Secretary Bangalore Ophthalmic society, Ex Associate Editor IJO

INDIA

We are what we eat

February 2020 Price: `100

A health and wellness magazine

Luke Coutinho

Tai Chi

The Meditative Martial Art

Aromatherapy A Natural Way to Wellbeing

Child Nutrition

The right foods for your kids

Nutrition for different ages

All about

Aneurysm Dealing with

Secondary infertility

Urvashi Rautela

We cannot ignore the fact that a healthy diet has a major role to play. Spaniards follow a Mediterranean diet consisting of fruits and vegetables, pulses, whole grains, dairy products, dry fruits and nuts, and complement their food with olive oil. They are also known to eat less of red meat and processed food. We Indians have similar foods routinely, but perhaps in amounts and ways that are different. Consuming the same in a more natural form that retains the nutritional value is crucial. Added sugar is something that all of us can well do without. From baby cereals to readymade food/snacks, everything has sugar, hidden or obvious. While it may not be possible to avoid these completely, we can try to limit such usage, and opt for healthier substitutes to sweeten our food, like jaggery, honey, dates etc. The milk that children drink at home often has additions to enhance taste or nutrition. Children get used to these easily, and prefer those flavours over plain milk. My elder child cannot ever have milk without adding generous amounts of sugar and Bournvita to it; my younger one has his plain, because for him, I had the wisdom not to get him used to anything to sweeten it! The same goes for salt. If we get our children used to a low salt diet right from the beginning, it might have a positive impact on their health later. Although each kid is different, and preferences do change over time, we can hope that some habits we inculcate early in life might be retained forever!

on staying fit

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www.akritipublishers.com

Website : www.healthcare-india.org

Deepa D. Raizada healthcareindiamagazine@gmail.com TM

INDIA

February 2020 7 Healthcare

Sadhguru says Your relationship with someone or something is not in conflict with what you do within yourself. Only when a relationship demands that you have to be a particular way, it becomes an obstacle, says Sadhguru, Isha Foundation

here is no need to drop any relationship to progress. You just need to understand your present situation – not the way the world or the other person sees it, but the way it actually is within yourself. The pains and struggles are individual, so each individual has to look at it for themselves.

Are Relationships and Spirituality

Incompatible? TM

INDIA

Healthcare 8 February 2020

It is not a question of whether the spiritual path is compatible with relationships or not because they are two completely different dimensions that do not clash anywhere. Spirituality is something that you do within yourself. What you do on the outside is your choice. Whether you want to be in a relationship or alone, whether you want to live in the city or in the mountains, is an individual choice you have to make, according to your likes, dislikes, and needs. It has got nothing to do with the spiritual process as such. What type of relationship you hold with someone is your personal choice and depends on your needs. It is not because of something spiritual that you have done or someone else has done. Let’s not mix up spirituality and relationships because you cannot mix them – one is inside, the other is outside.

Demands and Expectations

Many people in the world who went on a spiritual process shed their relationships – not because the spiritual path demanded it but because they were not able to bear the demands of the relationship. The spiritual path

The spiritual path does not demand that you shed your relationships, but relationships often demand that you shed the spiritual path. Your relationships are on the outside. You need to manage them to the best of your ability. Your spiritual process is inward does not demand that you shed your relationships, but relationships often demand that you shed the spiritual path. People choose to shed either this or that. Unfortunately, more people have shed their spiritual path for a relationship

rather than shedding the relationship for the spiritual path. But at no time are these two in conflict with each other. Your relationship with someone or something is not in conflict with what you do within yourself. Only when a relationship demands that you have to be a particular way, does it become an obstacle. TM

INDIA

February 2020 9 Healthcare

Sadhguru says

22nd & 23rd Feb 2020 Nehru Centre | Worli | Mumbai - 18 6 CITIES 2020 ( MUMBAI, INDORE, AHMEDABAD, BANGALORE, DELHI, HYDERABAD )

We see this happening sometimes. When someone starts meditating, initially the family is happy because the person’s demands have declined; he or she seems to be peaceful and able to do things better. But as this person goes deeper into it, when he or she can just close their eyes and sit happily, that’s when people start having problems. If this person was going after something or someone, the spouse would know how to handle it. But now when you are just happy by yourself, people become insecure. This is the danger. So they say, “No more meditation in this house.” “Okay, I will just sit quietly.” “No. You must do something or talk to me or whatever. No sitting quietly.” When you face restrictions about simple things that do not cause harm to anyone, after some time you will wonder why. When someone does stupid things, there will be a divide in the relationship.

From Vested Interests to Love

I hold intense and involved relationships with thousands of people – various levels and dimensions of relationships. TM

INDIA

Healthcare 10 February 2020

The thing with the spiritual process is, once you start tasting something within yourself, that something becomes the centre of your life

My spiritual process and my relationships do not clash in any way because they are two separate areas of life. Your relationships are on the outside. You need to manage them to the best of your ability. Your spiritual process is inward. Whether your partner is becoming spiritual or you are becoming spiritual, either way, it should not clash with the relationship.

they believe in God. If you do, should he not always be the centre? The issue is insecurity, not relationships. If the relationship is based on love, there is no issue. If the relationship is based on vested interests, when you hold people to extract certain things from them and suddenly you are not able to extract those things from them anymore, then you feel upset.

The thing with the spiritual process is, once you start tasting something within yourself, that something becomes the centre of your life. But most relationships are such that both people expect that he or she should be the centre of the other one’s life. That is why they feel threatened. People claim

Otherwise, once you are on a spiritual process, your relationship can become so much more mature and beautiful. You will not have stupid expectations about the other person. You can just treat and revere the other person as life. The most reverential aspect here is just life. So why not revere another person as life?

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In the Spotlight

ARE YOU UNKNOWINGLY CHOOSING TOXICITY FOR YOUR CHILD? Use of mercury in dental amalgam makes it unfit to be used in the oral cavity, owing to the fact that mercury is an extremely toxic metal. Unfortunately, over the years, due to lack of awareness, parents across the globe have been choosing mercury toxicity for their children; by either opting for amalgam fillings in their children’s cavities or in some cases, by opting to get amalgam fillings when they are pregnant and thus passing on the toxicity. Dr Sabin Syed, dentist, programme coordinator at Toxics Link, talks about the hazards of this filling

These findings point out:

Foetal and infant exposure to mercury is known to have potentially serious health consequences, and the number of maternal amalgam fillings has been associated with mercury levels in cord blood; in the placenta; in the kidneys and liver of foetuses; in foetal hair; and in the brain and kidneys of infants. l

Mercury is excreted in breast milk of mothers with dental mercury amalgam fillings and the mercury concentration in breast milk is directly proportionate to the number of amalgam fillings in the mother. l

Another area that has received much attention is the possibility of reproductive hazards to female dental personnel, including menstrual cycle disorders, fertility issues, and pregnancy risks. l

Exposure of children to methyl mercury (a derivative of mercury) is known to result in reduced IQ (Intelligence Quotient), which is associated with lower school performance and educational attainment, thereby leading to longterm impacts on societal benefits.

majority of the people visit dentists only when their problem is severe enough to have a dental appointment. One such condition is dental caries, which is the tooth decay or cavity due to breakdown of teeth as a result of bacterial activity. Over the years, dental amalgam has been used across populations as the material of choice for dental restoration.

A major portion of the mercury vapour that is released from the amalgam filling gets absorbed into the blood and then distributed to other organs of the body. l

However, researchers over the years have established that this dental restorative material which is prepared by mixing approximately equal parts of elemental liquid mercury (up to 50%) and an alloy powder, has the potential to cause health problems, specifically among pregnant females and young children (below 15 years of age). Use of mercury in dental amalgam makes it unfit to be used in the oral cavity, owing to the fact that mercury is an extremely toxic metal and a 2005 World Health Organisation (WHO) report acknowledged the harmful effects of mercury exposure, including areas of risk specifically linked to foetuses and children with - “Adverse health effects from mercury exposure TM

INDIA

Healthcare 12 February 2020

Metallic mercury is attracted to fat cells in the body; it can enter the brain and the womb of the mother where it gets oxidised to an inorganic form. Once in the inorganic form, mercury cannot move and hence gets accumulated in the brain and foetal tissues. l

can be: tremors, impaired vision and hearing, paralysis, insomnia, emotional instability, developmental deficits during foetal development, and attention deficit and developmental delays during childhood.” Unfortunately, over the years, due to lack of awareness, parents across the globe have been choosing mercury

toxicity for their children; by either opting for amalgam fillings in their children’s cavities or in some cases, by opting to get amalgam fillings when they are pregnant and thus passing on the toxicity. Several studies, over the years, have tried to document the impact of dental mercury on pregnant women, foetuses and children.

The use of alternative materials such as adhesive composite resins, glass ionomer cements, ceramics and gold alloys is increasing, either because of their aesthetic properties or in response to perceived health concerns related to the use of dental amalgam. These alternatives, especially the ones used in

The number of maternal amalgam fillings has been associated with mercury levels in cord blood; in the placenta; in the kidneys and liver of foetuses; in foetal hair; and in the brain and kidneys of infants

indirect restorations, have been known to have a good survival rate, and in general, they require less removal of healthy tooth material than amalgam, which requires that a large space is made for the filling. This helps the tooth structure in the long run. Besides, dental practices are also known to release large amounts of mercury in the environment, thus becoming a big pollution source. Mercury from dental amalgam can end up in the soil, atmosphere, surface water and ground water through several routes, including wastewater discharges from dental practices, and

emissions to air and soil resulting from the cremation or burial of individuals with dental amalgam fillings. Mercury from these sources comes back to poison us through the air we breathe or the food we eat. In fact, mercury is known to bio accumulate in fish, landing in our stomach when we eat these fish. So, on your next visit to a dental clinic, ask for and choose mercury free alternatives, and protect yourself and your child from all the possible effects of mercury toxicity. Make a healthier choice for your child, for yourself, and for the environment. TM

INDIA

February 2020 13 Healthcare

In the Spotlight Adopt and implement highimpact interventions to secure the future of antibiotics, and roll back the global AMR crisis, says Dr Poonam Khetrapal Singh, Regional Director, WHO, for South-East Asia

Dealing with

Antimicrobial Resistance

ntimicrobial resistance (AMR) is a global crisis that threatens the future of our most precious drugs: antibiotics. Across the world, AMR kills an estimated 700,000 people annually, including 230,000 from multidrug resistant tuberculosis. By 2050, unless urgent action is taken, AMR is expected to kill 10 million annually. Antibiotic-resistant bacteria are responsible for a substantial proportion of the AMR burden. The emergence and spread of resistant bacteria is accelerated by the overuse and misuse of antibiotics in human and animal health. The WHO South-East Asia Region is taking decisive action to combat AMR, which since 2014, has been a flagship priority. All member states have developed a national multi-sectoral TM

INDIA

Healthcare 14 February 2020

action plan to address AMR. They are now implementing them. Each member state has signed on to the Global Antimicrobial Resistance Surveillance System, a key initiative that will advance AMR-related research. Region-wide, the tripartite collaboration on AMR, which comprises WHO, the Food and Agriculture Organisation (FAO) and the World Organisation for Animal Health (OIE), is addressing vulnerabilities in the human and animal health sectors, as well as in agriculture. Ensuring antibiotics are used rationally, continues to be a core priority. The region’s progress must be sustained. It must also be accelerated – an outcome the new WHO-convened regional taskforce for AMR will help achieve. In pursuit of the region’s flagship priority on AMR, as well as

its quest to achieve universal health coverage, health authorities region-wide should adopt and implement several high-impact interventions. First, WHO’s AWaRe classification tool should be fully harnessed. The AWaRe tool groups antibiotics into three main categories – ‘Access’, ‘Watch’ and ‘Reserve’ – based on their strength and potential impact on AMR. By adopting the tool’s classification scheme, health authorities can more effectively monitor antibiotic consumption, align their essential medicines list (EML) with WHO’s model EML, and update or establish treatment guidelines that increase the appropriate use of antibiotics. Each outcome will fast-track preventive efforts. Second, increased focus should

be given to strengthening infection prevention and control (IPC) in healthcare facilities. Clean water, adequate sanitation and essential equipment are all crucial to providing healthcare that is of adequate quality and which minimises healthcareassociated infections. So too are health workers and facility staff that are trained in and implement IPC. All efforts should be made to ensure that health facilities from the primary level up are fit for purpose, and do not serve as AMR incubators. Third, political leadership, advocacy and coordination on AMR should be

Increased focus should be given to strengthening infection prevention and control (IPC) in healthcare facilities. Clean water, adequate sanitation and essential equipment are all crucial to providing healthcare that is of adequate quality and which minimises healthcare-associated infections scaled up. This is especially so when it comes to empowering all people to take responsibility for the future of antibiotics – the theme of this year’s world antibiotic awareness week. From promoting the appropriate prescribing of antibiotics to emphasising the need to reduce antibiotic usage in the animal

sector, leaders from all sectors should drive home an important point: The future of antibiotics is in our hands. WHO is committed to supporting member states as they continue to go from strength to strength in the battle against AMR. Together we can improve antibiotic treatment, increase access to antibiotics and reduce antimicrobial resistance. Together we can secure the future of our most precious drugs and roll back the global AMR crisis. We must act decisively. We must act now. TM

INDIA

February 2020 15 Healthcare

Cover Story

The right food for kids The best way to get children to eat nutritious food and stay off processed and junk food is by starting early in life. If parents inculcate healthy eating habits in them from the time they are toddlers, it is easier to maintain those practices as they grow older. Surela Chakraborty and dietician Vaishnavi Satheesh explore all the options by talking to nutritionists and dieticians

ost mothers struggle with the challenge of ensuring that their kids eat healthy. If they are working mothers, it gets even harder due to lack of time. Add to that, the constant bombardment of commercials that tempt children to have sugar-laden health drink additives or cereals; fried foods and pizzas etc. In such a scenario, it is an uphill task. Parents have to come up with innovative recipes now and then to make sure that the child eats vegetables and fruits daily, because this is the time when children need the maximum nutrients. The problem begins when parents succumb to advertising gimmicks themselves, and to the tantrums of their children. A lot of mothers tend to believe

INDIA

Healthcare 16 February 2020

that health drinks are great for their children as they claim to contain DHA, which helps in brain development, and essential vitamins and proteins that are required for growth. The children too, cannot be blamed for wanting to try out the array of delicious foods that have become so easily accessible these days - chocolate drinks, yummy breakfast cereals, chips, pizzas, bread spreads, aerated drinks and what not. Manisha Mehta, a clinical dietician and sports nutritionist, presently working with Fitness First, emphasises, â&#x20AC;&#x153;Though there is a wide variety of health drinks available in the market that claim to be essential for a child's growth, nothing will ever compare to a wholesome natural diet rich in proteins, micronutrients, and TM

INDIA

February 2020 17 Healthcare

Cover Story There are children who do not like the taste and smell of plain milk, so flavoured additives are often added to milk to make it more appealing. Similarly, flavoured yogurt might be your child’s favourite, but that too has artificial colours, flavours and preservatives. It is best to give children curd set at home, sweetened with honey, and sprinkled generously with their favourite fruits and berries, or homemade badam milk or milkshakes, or even hot chocolate, which are far healthier options, and delicious.

Health Drinks – not so healthy after all

Nothing will ever compare to a wholesome natural diet rich in proteins, micronutrients, and exercise – Manisha Mehta exercise. Also, as parents, we need to decide whether we want to feed our child preservatives and artificial colours and flavours which come with even the healthiest packaged products.”

An article written by Dr Neha Sanwalka Rungta, a paediatric nutritionist and director of NutriCanvas, that was published on the digital platform, explains the two kinds of health drinks: malt-based, where the base is wheat and barley malt; and sucrose or corn syrup-based drinks, where the base is sucrose and corn syrup. Health drinks do contain protein in the form of milk solids, whey or soy. Fats come in the form of edible oils, mediumchain triglycerides, and omega 3 fatty acids. Prebiotics such as fructooligosaccharides which attract healthy bacteria are present, as are probiotics or healthy bacteria, as well as vitamins and minerals.

However, not all health drinks that claim to be the best contain these nutrients. In most cases, carbohydrates constitute 50-60%, out of which 20-25% is just sugar, whether the health drink is malt or sucrose based. Thus, there is a large amount of sugar present, which is definitely not healthy. Advertisements claim that health drinks make children grow stronger and taller, as they are packed with proteins. The truth is that these powdered supplements contain only 10-15% proteins, and even if you add two heaped spoons to milk, it will only amount to 1-1.5 grams of protein, which is negligible. This protein is only an add-on to the overall nutrient that a child gets from other food sources. Calcium again, in a health drink, may just add to the total intake of this mineral which helps in developing strong bones, but there is no scientific proof for this claim. Another myth is that health drinks help to increase weight in a healthy manner. However, the main component of fat and calories here are edible oils and simple sugars, making one wonder whether that is good for a child. The other disadvantages of health drinks are that they fill up the stomach so much that the child tends to avoid other meals, which can lead to loss of major nutrients. The excess sugar can lead to

mix it with cold milk if that is preferred. Homemade lassi and buttermilk are also great options when it comes to giving your child a good amount of calcium and other minerals naturally. The idea is to make milk or dairy-based products taste delicious.

Snacks and the Right Breakfast

One can also make a homemade health drink powder by combining milk powder or dehydrated milk with chopped almonds, pistachios and green cardamom powder – Dr Neha Rungta obesity, and the children may become dependent on the sweet taste. The need for health drinks depends on the child's growth pattern; for instance, if he has low immunity and is underweight, a health drink will help to add some extra nutrients to whatever he is getting from other sources. However, if the child is not a fussy eater and eats a balanced diet, then there is really no need for store-bought health drinks.

The other huge debate revolves around the health benefits of breakfast cereals. One might argue that these, when had with milk and fruits, can be a wholesome alternative and keep the stomach full for a long time. Cereals are now available in various combinations of ingredients, flavours and colours, but are not exactly a healthy option as they are high in fructose corn syrup, which can lead to insulin resistance and is low in satiety value. Moreover, the added colours and flavours make them a dangerous option. Manisha advises switching to healthy Indian breakfasts like poha, upma, chillas, and parathas. Cereal lovers can choose a nutritious and filling option of oats combined with milk or curd, served with your child's favourite fruits and nuts. Even the granola snack pack, muesli and energy bars bought from the shop can be replaced with homemade granola and muesli by simply combining whole grains and dry fruits, which are a powerhouse of nutrients and natural fibre, with honey or jaggery.

Around evening is when children need to snack or nibble on something to keep them going till dinnertime. This is when parents can replace their packet of chips with a healthy snack. Better still, let no junk food be stocked at home. Fried items or snacks often labelled as being trans-fat free. This does not make them any safer or nutritious for consumption. Manisha reiterates, "Safe for children and good for children are two very different things." Below are some options for evening snacks suggested by her: l Fresh

fruits shake or curd smoothies, loaded with protein and micronutrients.

l Sprouts

in the form of chaat or salad, or used to make baked falafel or tikka, served with homemade chutneys.

l Dips

or chutneys made at home, such as mint-coriander-amla chutney or tamarind chutney; or chana (chickpeas) ground to make hummus are perfect for carrot and celery sticks.

These days, baby and toddler foods such as readymade fruit and vegetable purees come in jars and are commonly seen on supermarket shelves and in online shopping portals. Manisha vehemently opposes the use of readymade baby food for infants and

Now, a parent might ask what is the alternative for these packaged health drinks? Dr Rungta advises parents to give the traditional sattu drink or simply mix roasted gram flour with water and season it with cumin powder, salt, and lemon juice. Or a homemade health drink powder by combining milk powder or dehydrated milk with chopped almonds, pistachios and green cardamom powder, which simultaneously gives the benefits of nutrients from milk and dry fruits. One can also make thandai mix at home and TM

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Healthcare 18 February 2020

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February 2020 19 Healthcare

Cover Story toddlers, stating, “Would we ever feed our baby with a vegetable puree we made last week? Then why would we want to buy the packaged version of the same? “ Dr Zeenath Fatimah, senior dietician with Continental Hospital, lists some healthy meals a parent can give to their babies and toddlers. “Ready to eat baby foods have added preservatives, hence we can opt for homemade pureed food like carrot kheer which is a good source of vitamin A, and sweet potato kheer, which is rich in vitamin C. Cereal and pulse combinations can be done in khichdi made with rice and moong dal, with added vegetables. This can be mashed to a pureed form and fed to infant with added desi ghee. It is a very good combination of carbohydrates, fats, and protein." When asked how much ads influence decision making by parents when it comes to choosing children's food, Manisha is hopeful. "Fortunately, these days, parents are selective enough that they want only the best for their children. Though fancy advertisements are meant to influence people lacking in the technical knowledge behind a product, to all such people, my advice is - we should always make sure that we consume only homemade fresh food as much as possible.”

Ready to eat baby foods have added preservatives, hence we can opt for homemade pureed food like carrot kheer which is a good source of vitamin A – Dr Zeenath Fatimah Expert dietician Vaishnavi Satheesh adds, “While making a living and trying to provide the best for our children, we also need to think of how to ensure that our children get the optimum nutrients required to keep them in good health. This is especially important for infants and toddlers because the nutrition that we provide during their early years of life forms the base for their entire life.”

She believes that the olden days were golden as there was no modernisation in food then. Traditional recipes that passed on as precious heirlooms from mother to daughter were beneficial in the correct upbringing of children, especially regarding inculcating food habits. Now westernisation has encouraged frequent eating out and has brought a wide variety of foods on our table. Apart from a plethora of options on the supermarket shelves, there are food delivery apps that are compelling people to substitute homecooked food with unhealthy fast food since it is convenient, given everyone’s busy schedules. What may seem like an exaggeration is becoming a fact, as she says, "There will soon come a time when there will be no need for kitchens in our homes. We might even have the technology to get food without cooking every day. Are we on the right track?" The other cause of concern is that fast foods are becoming a regular feature in children's lunch boxes, and they consume it without knowing its far-reaching negative consequences.

She also reports that many parents approach her, stating that their child is a fussy and poor eater; she counsels them by giving healthy options, only to find that some of them have again gone back to their old ways.

Healthy Weight

Dr Apeksha Thakkar, a renowned Clinical Dietician and Certified Diabetes Educator from Mumbai, asks parents not to overfeed a toddler as it is okay if he or she eats less initially. She asks parents to be patient, as it takes time for the baby to get used to any taste. Every time a new food is introduced to a baby, it should be homemade and preferably in pureed form; and the amount should be minimal in the initial phase of starting the food. She adds that after purees and soups, overcooked rice can be introduced.

being added, there are chances for the development of flatulence in the tiny little tummy. To get rid of flatulence, she suggests the use of asafoetida, turmeric and ginger in the toddler's meals. Turmeric and ginger will not only help the bloating but also work as immunity boosters, which are very essential to keep the tiny tots diseasefree. Do not forget to help the baby burp after each meal, as burping helps ease bloating and prevents stomach pains.

She mentions certain dos and don’ts, which are listed below. l Avoid

the use of excess refined sugar and salt and preservatives.

l Make

sure that the toddler is sitting in an upright position while being fed.

l Do

not feed large portions or pieces of food to avoid the risk of choking.

l Avoid

feeding ready-to-eat and processed food products.

l Refrain

from feeding the toddler if he or she is agitated.

Do not try to feed the toddler when he or she is sleepy.

l Avoid

There will soon come a time when there will be no need for kitchens in our homes. We might even have the technology to get food without cooking every day. Are we on the right track? – Vaishnavi Satheesh

feeding foods which can lead to choking.

Use minimal spices and condiments. Overuse of spices can irritate, and result in the child avoiding that food completely in the future.

l Do

not disturb the child while sleeping. Sound sleep is essential in building a healthy brain and for the development of the other organs.

Milk and other sources of Calcium

“Every time a new food is introduced to a baby, it should be homemade and preferably in pureed form” – Dr Apeksha Thakkar Dr Thakkar also guides parents on how to introduce food to a toddler. She explains that once a new food is introduced, parents should check for food allergy or sensitivity. She also shares some useful tips to ensure effective weaning in a toddler, like there should be varieties in the meal pattern. However, this requires patience on the part of parents, as it takes time for the child to develop a taste for anything new that is tried. With unfamiliar foods

Milk is a primary constituent of a toddler’s diet and has a higher nutritional value than most other foods that he or she consumes. It contains every necessary nutrient required for the development of a young child. The major nutrient that milk is known to provide, is calcium. This is important for the development of bones and teeth. Though other nutrients like proteins, vitamin D and potassium are equally needed for bone formation, calcium is the most important one. Hence, make sure your toddler gets at least a cup of milk a day. However, in some cases, the milk needs to be avoided. This is when a child is found to be intolerant or allergic to milk, a condition known as lactose intolerance. This is very common and TM

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Healthcare 20 February 2020

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February 2020 21 Healthcare

Cover Story in their intestines. These indigestible forms will attract water and produce watery stools, namely diarrhoea. Sometimes, the production of lactase will increase with age. Hence, there is no need to stop breastfeeding unless the symptoms are severe, which may cause dehydration or poor growth. The doctor may advise the mother to stop feeds for a while. The mother would need to continue to have a supply of milk even during that time, so that breastfeeding may comfortably be resumed when required. Usually, in most cases, breast milk and formula milk are administered alternately to babies and toddlers, as it is the chief source of nourishment.

Adolescence and healthy eating

can be diagnosed easily by the parents themselves. Lactose Intolerance implies the digestive disorder where their body lacks in the enzyme lactase which is required to digest lactose. The symptoms of intolerance usually develop half an hour after drinking milk like nausea, bloating or stomach cramps. If a child develops lactose intolerance, then parents can choose alternatives such as almond milk, oat milk, soymilk, and soy products and curd set at home which is rich in both calcium and probiotics essential for a healthy gut. Sometimes, even supplements might be required to fulfill the calcium requirements. Shikha Mahajan, a Holistic Nutritionist, and Metabolism Specialist and Founder of Diet Podium, shares her views on alternative calcium supplements for lactose-intolerant children. “As nutrients need to be adequate to ensure effective development, dealing with lactose intolerance might prove to be a challenge in planning meals. While TM

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Healthcare 22 February 2020

it is true that vegetables like bok choy, broccoli, kale, etc. contain calcium, the quantity is not enough to support growth. In that case, it is important to give calcium-rich foods to the child like almond milk, soymilk, juices, cereal, and tofu. However, care should be taken that the juices and cereals are not packaged but are sourced naturally. That makes a world of difference, especially for young children!”

“As nutrients need to be adequate to ensure effective development, dealing with lactose intolerance might prove to be a challenge in planning meals. It is important to give calcium-rich foods to the child like almond milk, soymilk, juices, cereal, and tofu” – Shikha Mahajan

Shikha advises parents to choose the right supplement for calcium to ensure the digestion of lactose. She insists the parents be careful about giving a good supplement that supports their growth. Also, lactase enzymes can be orally given as a syrup, so that milk can be temporarily digested. Sometimes, yogurt can be digested by people with lactose intolerance as it contains lactase instead of lactose. However, lactose intolerance can be seen in breastfeeding babies too as lactose is also present in breast milk. Due to the complete absence or insufficient amounts of lactase, babies with lactose intolerance will have indigestible lactose

As the child enters adolescence, the need for nutrients increases manifold. Each nutrient plays a vital part, namely proteins, carbohydrates, vitamins and minerals, iron and folate being the basic nutrients that play a crucial role in the development of the body. Adolescence can be divided into three parts, based on the child’s age. Early adolescence (11-14 years of age) is characterised by the onset of puberty and increased cognitive development. Middle adolescence (15-17 years of age) is characterised by increased independence and experimentation. Late adolescence (18-21 years of age) is a time for making important personal and occupational decisions. The preteen stage is a stepping stone to healthy adolescence where one must face several challenges. At this stage, junk

foods should be replaced with healthy eating options to ensure all the nutrient requirements are adequately met. Proteins are the building blocks of the cells and they also help to provide energy by breaking down food. The globins in the haemoglobin are a protein component that aid in the transportation of oxygen from cell to cell. Various other proteins help in the body's functions. The protein requirement of children as they head towards their teens is different from that of younger ones. Preteens require about 45-60 gms of protein per day.

For vegetarians, it is important to concentrate on the sources of proteins. Walnuts, cheese, yogurt, soy, quinoa, peanut butter, etc. are alternate sources of protein. while non-vegetarians get a rich source of protein from fish and eggs. Fish is essential for growing children as it not only has protein but high levels of omega-3 fatty acids that aid in brain development. Carbohydrates are essential for generating energy, and preteens should have complex carbohydrates than simple sugars. Healthy whole grain cereals help to provide both,

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February 2020 23 Healthcare

Cover Story carbohydrates and fibre. However, it is best to avoid refined sugars and choose jaggery or honey to sweeten their food as these contain some extra nutrients. There are several biological changes at this stage and having healthy carbohydrates can help to develop a healthy reproductive system. It is important to make sure the child stays away from processed foods. Having multigrain bread, brown rice, legumes, and starchy vegetables can help the body get the right dose of carbohydrates. Just like protein, one should also have abundant amounts of iron to keep anemia at bay. The amount of iron required for girls in 15mg compared to 12mg for boys. Since the body undergoes a drastic biological stage, currently, the need for iron is especially in girls as it marks the onset of their menstrual cycle. Iron also helps in the transportation of oxygen to each body cell. It can be easily found in green leafy vegetables, liver, shellfish, red meat and iron-fortified cereals. A teenager needs about 1200 mg of calcium per day for bone strength and to deal with their changing activities and prevent bone deformities, fractures or deficiencies. Calcium can be easily found in dairy products and green leafy vegetables. The last but not least in the list is folate. Deficiency of folate leads to anaemia, so a child should have abundant amounts of asparagus, Brussels sprouts,

whole grain cereals, kidney beans, lentils, nuts, and seeds. This should be included once a day in the diet. Again, there is a sudden spurt of growth associated with adolescence, which includes hormonal, cognitive and emotional changes that make them vulnerable. There is a drastic physical growth within this short period. Nutritional deficiency at these stages can have a life-long effect, especially on cognitive development, and cause decreased learning ability. Children are so addicted to junk food that they start refusing homemade foods; and the unfortunate part is that their favourite foods work like poison. This age group tends to have more carbohydrates and calories, as their body demands it the most. However, the intake of vitamins is low due to improper eating habits. Now most manufacturers are selling junk food in the garb of healthy foods free of trans-fats, low-sodium, zerocalorie cola, etc. But nutritionists and physicians together debunk the myth that these foods are healthy. Whether baked or fried, they have preservatives and can never be healthy compared to the homely counterparts that are completely ignored by the impressionable youngsters. Nutritional education has become just as important as learning mathematics at school. It should be inculcated by teachers and doctors apart from parents. The phrase, 'As you sow, so shall you reap' also applies to your food. What you have in your adolescence can affect your health later. For instance, the intake of a huge amount of fatty foods when young can lay the groundwork for future heart attacks and strokes by clogging up the arteries. It can also increase the risk of prostate and breast cancer, osteoporosis and hypertension. Having empty calories can make your life difficult as you grow older. With children exposed to a vast

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Healthcare 24 February 2020

junk food-driven industry, it is very challenging for both parents and children to escape it. But with strong will power, clean eating can be possible from early childhood. What is the point of eating if one denies their body of nutrients it needs the most - this is something both parents and children need to think about. While skipping meals is not good for health, eating the wrong foods is far dangerous as it leads to unhealthy weight gain or obesity, diabetes, high blood pressure and heart disease. A teenager needs about 1200 mg of calcium per day for bone strength and to deal with changing activities and prevent bone deformities, fractures or deficiencies

Innovate for good health

The media too, has an increased responsibility of spreading the message of healthy eating through role models that youngsters look up to. It can help them realise that fad diets and eating junk is not so cool after all, nor are bad habits like drinking and smoking. Instead a balanced meal comprising vegetables, fruits, and mainly homecooked fare can make one look like a million bucks! This might motivate

fashion conscious youngsters and their parents to some extent. While it is easy to advise parents that healthy foods should be given, it is also important to help them to add a healthy and tasty twist to the traditional meals. Children appreciate innovation and attractively presenting foodsgoes a long way. Remember, junk foods are packaged smartly so homemade foods must meet the competition. Vaishnavi signs off aptly by pointing out, â&#x20AC;&#x153;While having an interaction with the mother of a teenager in Madurai, I came to understand that the younger generation wants more innovation in their foods. Hence, I think nutritionists should join hands in creating interesting yet nutritious recipes that would appeal to todayâ&#x20AC;&#x2122;s youngsters.â&#x20AC;? TM

INDIA

February 2020 25 Healthcare

Feature

"I work out every day" Urvashi Rautela's fitness secrets, as revealed by the star herself in a candid conversation with Anita Raheja and Heena Agarwal

rvashi Rautela is one of the most stylish actresses in the Hindi film industry, with an enviably fit and voluptuous body.The actress who made her acting debut with Singh Saab the Great, opposite Sunny Deol, has now become a familiar face among the audiences after starring roles in Great Grand Masti, Sanam Re, Kaabil, Hate Story 4, and the recently released Pagalpanti.The one-time Miss Universe India 2012 and top notch model is the proud winner of several other pageant titles too – she has bagged Miss Teen India 2009, Indian Princess 2011, Miss Tourism Queen of the Year 2011 and Miss Diva 2015. Urvashi is an adept dancer, which contributes immensely to her optimum fitness. She tells us about her diet and workout routines to inspire others.

How would you rank the following in the order of importance in your life?

a) health b) wealth c) success d) fame e) love f) friends. I would rank them as follows TM

INDIA

Healthcare 26 February 2020

a) health b) love c) friends d) success e)fame f) wealth.

The entire nation is hooked onto some diet fad or other. What is your take on these fad diets? How helpful or harmful are they?

I don't believe in something which works really quickly or instantly because I work out every day of my life. I don’t exercise with the idea that I have to slim down for this particular film. I don’t need motivation for working out; I just do it. I don't believe in diet fads at all. I believe in having a balanced diet and working out every single day.

What are your top five fitness rules?

My top five fitness rules are simple. Firstly, I believe in waking up early in the morning because an early riser has TM

INDIA

February 2020 27 Healthcare

Feature energy that he/she can utilise. A morning session at the gym is obviously a better choice than one at a later hour. Also, since one is exercising every day, one must work out different body parts. Like, on the first day, you can choose to do the arms and then the legs, and then follow it up with abs. On another day, you can do the chest and/or back. I advise people to drink a lot of water and refrain from eating junk food.

cardio exercises, or functional training, or mixed martial arts. There's no single exercise that suits all. Besides, I believe in multiple variations and doing a range of exercises.

What does fitness mean to you?

It is vital to me because fitness for me is my lifestyle. It’s an everyday ritual.

What is your idea of a perfect body?

What is your take on good nutrition?

My idea of a perfect body is not about being skinny. It is about being healthy and having the right kind of muscle in the right kind of body frame. In order to be able to perform the most challenging stunts, one has to have a fit and healthy body.

Please include foods which have abundant amounts of vitamins, minerals and proteins; and the good carbs. One should eat healthy food rather than junk and packaged foods. I will illustrate it with an example. Instead of having a jam sandwich or a slice of toast with butter, you can eat avocado toast, which is extremely healthy. You can have eggs because they are rich in protein or opt for broccoli and green leafy vegetables and fruits. What you eat is very important for your fitness levels.

What are the three most important points one should keep in mind for an ideal weight loss method? Drinking lots of water is extremely important. I would also suggest that everyone should have their dinner before 7 pm. After 7 pm, your body cannot digest a lot of food. My third tip would be to start your day with lemon water or apple cider vinegar. You can also begin your day with a cup of green tea or lemon tea.

Do you drink a lot of water?

There are times when I forget to drink water. So I set up alarms after every hour to remind me to drink water. I always make sure that I keep hydrating myself.

Can you share three tried and tested workouts for weight loss?

You must run on the treadmill and skip with the help of a skipping rope. A third tried and tested method is weight TM

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Healthcare 28 February 2020

What is the diet you follow?

I keep changing my diet. But for my breakfast, I usually eat scrambled eggs or poached eggs, with broccoli on the side. I like a high protein lunch, so I eat tofu with some vegetables. Later, I like to sip a cup of green tea with lemon or Americano. For dinner, I have a protein rich meal. For in-between snacks, I like to munch on dry fruits like pistachios, cashewnuts and almonds. I like eating cucumber too, but I am not fond of protein bars.

What do you eat on cheat days? On cheat days, I love to eat an Indonesian delicacy called Nasi Goreng. It's my ultimate favourite.

What are the supplements you take, if any? I don’t take any supplements but I like to drink turmeric water.

On what occasions do you decide to forego dieting?

I forgo dieting during Christmas and on New Year’s Eve because that's the ultimate masti period with my family.

What, according to you, is your best body feature? My best feature is my legs.

What is the best compliment you have received for your body?

I keep receiving a lot of compliments on a daily basis, but I think the one I really liked was the one John Abraham paid me while shooting for the song, Beemardil, from Pagalpanti. He said, “Oh my God, Urvashi looks muscular. It seems as if she has just come from the gym and has done a workout on her legs.” The truth is, I had been working out. A compliment from John has an added value because he is so fit himself.

Which is the best gym you have worked out in, and would like to recommend? I usually work out at home. But any hotel gym is good. Abroad, the best gyms I visited were in Altausee, Austria.

When was the first time you stepped into a gym?

I believe in waking up early in the morning, because an early riser has energy that he/she can utilise. A morning session at the gym is obviously a better choice than one at a later hour training. But first, find out what suits your body.

What is your fitness mantra, if any? My fitness mantra is to be consistent in my fitness regimen and work hard toward it.

Is there one move or exercise that is best for the whole body?

No, there is no one single move because it varies from one individual to another. Do you want to develop muscle in your body? If yes, then you have to start with weight training. If you want a lean body, then you should choose

The first gym I went to was in Delhi. It was after winning the Miss Tourism World. I believed I seriously needed to work on my body.

What age did you begin gymming at?

I began gymming at the age of 18. I wasn't allowed to do so before that.

Who was your inspiration to keep your body fit as a teenager?

There was no inspiration as such because I have always been an athlete right from my childhood. TM

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February 2020 29 Healthcare

Feature the person himself/herself.

I don't appreciate steroids and haven't used them personally. But I cannot comment on those who use it.

If you are physically fit, then you are mentally fit as well. Yoga helps to calm the mind.

HEALTHCARE INDIA Healthcare

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Who is your personal trainer?

My personal trainer was Kunal Gir, who trains Ranbir Kapoor. Rajendra Dhole, who is Tiger Shroff's trainer, trains me currently. I go around six am in the morning for a workout after eating cucumber. Later, after the workout, I have a normal breakfast. TM

INDIA

Healthcare 30 February 2020

What is the correlation between health and fitness levels? If you pay attention to your health, your fitness levels will be high.

What are your views on bodyshaming?

I don't appreciate it. And I don't like people who do that because everybody should respect everybody's body types. I think the only person who has the right to have an opinion about his/her body is

I would tell them not to go overboard and to remember to keep the balance. Don't do excessive weight training because it kind of stiffens your body, and also remember to do a lot of stretches in gymnastics so that your body is fluid and flexible.

What are the best proteins for people who are vegetarian? I would say, soya beans and vegetables. For non vegetarians, eggs and fish are good.

Do you meditate? How does it help you? I do meditate, and it is extremely relaxing and rejuvenating for one’s mind.

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Nutrition/Diet

Get Healthy As You Age over

The well-known Luke Coutinho - adviser of Integrative Lifestyle and Nutrition at Purenutrition. me, shares valuable insights into what our diet plan should be when we are in our 20s, 30s and 40s

Three Decades

In Your 20s: Creating a Foundation for Future This decade is like a whirlwind; it is all about finding your place in the world, professionally and personally. You are looking for a suitable job, studying further for education, getting into married life, or all of these. Your body is geared up for this, so you will find that your recovery (after an illness or a night of partying) is quick, and that your body is forgiving even with junk food. You can build muscle easily too, hence working out and a protein-rich diet is a must. Your hormones also are in your favour, so you may find lesser fluctuations If you and mood swings as experience mood compared to when you swings or crave sugar are older.

often, then Omega-3

sugar, and other The challenging part is fatty acids are your toxic ingredients that since you are starting friend tend to build in the afresh in most fields, you body over time and have a lot of stress to ‘make do not show immediate it’. Besides, you may not have results. While things may access or the motivation to have seem rosy right now, you still need to healthy foods or work out, as your body be careful. Opt for homemade meals, is naturally in shape and fit. as this is the age you tend to binge on fast food often. Nutritional Needs: Remember that your 20s are actually Have protein-rich foods and build your like the roots of a tree. The stronger core muscles. Aim to have at least 60 they are, the better your health will be to 70 grams of protein a day. as you grow older. For instance, if you binge on high-calorie snacks, you may For your muscles to function well, you not see the difference now, but it might need a dose of potassium. Have a cup affect your weight or cholesterol as of fruits or one banana a day. you get older. This is because calories,

If you experience mood swings or crave sugar often, then Omega-3 fatty acids are your friend. Even while having food out, opt for healthier options such as whole-wheat bread or pasta, brown rice, Greek yogurt, etc. Add nuts, seeds, and sugar-free dry fruits to your snack box instead of chips Drink in moderation. Men can stick to a maximum of two small drinks a day, while women should have no more than one.

In Your 30s: Sustenance and Maintenance

hether you’re fresh out of college or have a wellestablished business, you might still crave those chips or a piece of cake at midnight; the change - your TM

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body reacts to it differently the next day. In your 20s, you can wake up fresh and ready for work; in your 30s, you might find your eyes or face a bit puffy; and in your 40s, you might have acidity and

headache. This proves that your body and its demands change as you get older. Which is why I recommend people to change their eating and workout habits as per age.

Alright, let's face it; things are very different for your body when you turn 30 - no more late nights and impromptu pizza binges! Body fat becomes difficult to tackle, and aches and pains start to creep up on you. However, there are good things that come with this age too. You are in a more settled place professionally, and probably even

personally. You have more confidence in yourself to chase your long-term goals, as well as catering to the current responsibilities. You have more time to look after your physical and mental health.

Nutritional Needs:

As mentioned above, the effects of the

carefree lifestyle of your 20s can be seen now. While it may not be fullfledged heart diseases or diabetes, you may start seeing precursors to it. For instance, you might have slightly raised cholesterol levels that may leave you breathless after a few flights of stairs, which probably would have been easier for you earlier. You might see light lines TM

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February 2020 33 Healthcare

InNutrition/Diet the Spotlight

Folate is ideal for keeping your hormones in check, so have fortified foods like asparagus, spinach, broccoli, and avocados

on your skin, thinning hair, and a lack of lustre on your face, which could be the result of unhealthy food and drinks. Additionally, you might even be at a higher risk of developing diabetes, hypertension, and other lifestyle diseases. Stock up on multivitamins, you will thank me! Nutrients tend to deplete from your body faster when you are at the cusp of a lifestyle disease. These vitamins will help. Feeling sluggish and fining it tougher to get out of bed? Then it is time to have iron-rich foods.

hormones in check, so have fortified foods like asparagus, spinach, broccoli, and avocados

Folate is ideal for keeping your

Your body is changing again after

puberty, and to prevent excessive changes in your cells, you need to have antioxidants. They will also help your skin look young. Keep a balance of carbs and protein in your diet to keep your weight in check.

In Your 40s: Repairing and Strengthening A mid-life crisis can be a downer, but hereâ&#x20AC;&#x2122;s what you have to look forward to. You have more confidence in your abilities as compared to earlier. Plus, democracy. Youwhere don't have to have a you are a state you have pedigree, the opportunity to become time and space to look at new and the king is wide open to you. exciting career opportunities and get out of your comfort zone. You So thehave opportunity to to become also more time deepenthe very centre of the existence is always wide relationships with your loved ones open to you. In yoga, we call the spine and yourself. the merudanda, which means the axis of because if body you generate Onexistence, the other hand, your finds it your energies sufficiently, canand sit the rather tough to shed thoseyou kilos, here being the very axis of existence. aches just get worse. Your hormones

Ideal for Amblylopia Eye Treatment Calcium is your The human body is saviour from the the most sensitive nagging aches and and capableit pains; additionally, helps women aton thethis instrument onset of menopause planet â&#x20AC;&#x201C; there is no

other instrument like this

are lower, leading to food sensitivities This science of getting there,Lifestyle this and nagging health issues. dimension of making this happen to so diseases often enter mid or late-40s, yourself is what we are referring to you should be careful. as yoga. But the reason why it looks so distant for many people is simply Nutritional Needs: because they have tied their boat you to one This is the age when the choices shore but are working hard to get made early in life finally catch up to the other shore. is a very hard jobnight that with you. ForItinstance, the late way. If you cut the rope, even the breeze binge in your 20s, or those thrice-amay take you there. You may just week drinks with colleagues mightfloat around and get there. you row hard, be the main cause of If cardiovascular

issues, and more. Plus, your body might always be going through changes you will get or there very quickly, such asdefinitely menopause diminishing but if you row hard without cutting the testosterone, that adds to these issues. rope, it is an endless, thankless job. However, you can always seek solace in a set professional and personal life, This main with fit, and has find been otherthe things to problem keep yourself people on the spiritual path. People physically and mentally. don't cut this rope but they want to get to theisother is a the simple Calcium yourshore. saviorItfrom understanding, a simple intelligence nagging aches and pains; additionally, that if you want to goare from shore it helps women who at this the onset to that shore, if you want to make of menopause. Have enough dairy

diseases, fatty liver, hormonal

products or supplements.

INDIA INDIA

2019 Healthcare February 2020 Healthcare 14 34 November

a journey from the physicality to a dimension beyond the physical, unless you cut this rope, you won't get there. This is simple, common sense. So we are asking you to bend your body, hold your breath and do these things because slowly, it will cut the ropes of the physical and create a distance between you and theyour physical. Once To absorb calcium, body needs there is a distance, rowing your boat vitamin D. It keeps your muscles and away is very simple; just the current bones strong, as well as boosts youror the breezesystem. may take it. Even if you sleep, immune it may still make it to the other shore, but thetoimportant thing is that Stick a low calorie and high you fiberhave diet to create a distance from the physical. that makes you feel fuller for longer, and You havedecrease to just keep a little distance to help cholesterol. from whatever enhances and reinforces the in your life. Youfor identify Getphysicality yourself tested regularly chronic all those compulsive aspects of the lifestyle diseases. physicality and stay away from them. In a small way, nutrients this is going beyond Stick to these as per your the age, limitations of the physical. but only under the guidance of your nutritionist. INDIA INDIA

November 2019 35 Healthcare 15 Healthcare February 2020

Nutrition/Diet gm per kg body weight for their protein consumption.

Manisha Mehta, a clinical dietician and a sports nutritionist (@dietitianmanisha), sheds light on the amount of protein one must include in their diet

When we eat much higher protein than suggested, it first gets stored as fat and has to be expelled by the body, which is an extra burden on the kidneys, but the stipulated guidelines should be followed when it comes to planning your consumption.

How much protein is

too much? A

ccording to a recent study by IPSOS, a global market and opinion research firm, 68% people in India are protein deficient. Additionally, 65% of the meat-eating population is also protein deficient, whereas 84% of vegetarians are protein deficient. This can lead to the basic conclusion about protein levels in our body - it’s not about what we are eating but how much of it we are eating!

Check if you find yourself saying yes to any of the following statements 1. Protein is only for body builders and athletes

2. Protein supplementation is definitely only for body builders and athletes 3. Protein will damage the kidneys etc.

Protein is undoubtedly the most misunderstood and demonised nutrient of them all (of course, if we leave out the “carbs are the biggest enemy as they make us fat” fallacy… but we will discuss that another time).

Here are a few myths about proteins and the corresponding facts

1. Protein is for body builders: If we go back to our elementary education, we learnt that proteins are for wear and tear repair; let us revise the fact a bit. Our body goes through a lot of physical

damage on the micro level, even if we do not work out in a gym.Our muscles face major damage as the microfibres of the muscles protect and cushion our bones while we move, walk, talk, sit, literally everything that we do. Among the people who work out like body builders and athletes, the magnitude of this damage is higher but that doesn’t mean a sedentary person doesn’t need repair. And that damage has to be repaired on a daily basis, which is what proteins do for our body. They help our body to remake the damaged muscle fibres, cell walls, hormones etc. Eat protein to repair your daily wear and tear. 2. Eating protein will cause kidney damage/the higher the amount of protein, the better: For a normal person like me and you, the World Health Organisation has laid down some standards, according to which 1 to 1.2 gm of protein per kg of the ideal body weight is what a normal person with an eight-hour job should consume. People who work out for an hour everyday also fall in this category. Athletes have a little higher need and can go up to 1.7

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3. People with high uric acid should eliminate protein from their diet: Uric acid is a metabolic outcome of a nucleotide called purine which has nothing to do with proteins. Purines help our body in making energy and neurotransmitters, but if our kidneys become inefficient in expelling the byproduct of purine processing, which is uric acid, then it stays in the body, causing gout. This can happen either because you are overweight, or you consume too much alcohol, or you are too sedentary. 4. Vegetarians will die sooner because they get no protein at all: Vegetarians require slightly extra protein sources than people who eat meat or eggs, and milk and

Purines help our body in making energy and neurotransmitters, but if our kidneys become inefficient in expelling the byproduct of purine processing, which is uric acid, then it stays in the body, causing gout milk products, as animal proteins are class A proteins which have better absorption than vegetarian sources. If you choose to be a vegan, then having good amounts of legumes, soy, and nuts will also do a good job in maintaining your protein levels. 5. Protein supplements are steroids: This myth certainly is the king of all other myths. The whey proteins available in the market are processed just the way we make them at home. We make whey when milk curdles or if we make paneer and discard the water – that liquid is whey

protein. A dehydrated, powdered and flavoured version of that is what we find in the protein supplements in the market. To ensure safety and quality in these products, the Food Safety and Standards Authority of India has given mandatory guidelines for protein manufacturers to follow, according to which a protein supplement package needs to have a list of ingredients, expiry date/best before date, tamperproof sealing, authentication bar or QR code, serving size, traceability of the entire supply chain, and a customer care number. So the next time you wish to increase your protein intake, and consider supplementation, you can confidently know your customer rights and find a safe product. In conclusion, proteins are essential for our strength and well-being, and just as important to a normal person sitting in front of the computer for eight hours as they are to a person lifting weights in the gym. Know your requirements and fulfil them, either from natural sources, or the right kind of supplementation.

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Cook Smart

Baked Goodies You can have a samosa or pizza without any accompanying guilt. Priyanka Gupta gives a healthy twist to these popular savouries.

Whole wheat baked samosa Ingredients:

(1 cup = 240 ml/250 gram; 1 tbsp = 15 gram; 1 tsp = 5 gram) For the stuffing: 1. 2 big or 3 small boiled potatoes 2. 1 tsp Anardana/pomegranate seed powder 3. 2.5 tsp freshly ground coriander seeds 4. 1 tsp turmeric powder 5. 1 tsp cumin Seeds 6. 1-2 green chilli, finely chopped 7. 1.5 tsp garam masala 8. 1-2 tbsp fresh coriander leaves, chopped 9. 2 tbsp green peas 10.1 tbsp ghee 11. Salt and red chilli powder to taste

Procedure:

1. Mix the ingredients for the wrap, adding a small portion of water to make the dough. Knead to a consistency less soft than that for roti/chapatti, but take care that it does not develop cracks. Cover with a damp cloth and keep aside. 2. In a separate pan, heat ghee and add cumin seeds, followed by green chilli. 3. Add green peas and stir to cook evenly. 4. Mash potatoes roughly, and add to the pan. TM

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Pizza dough: Ingredients:

1. 2 cups whole wheat flour 2.1 tsp salt 3.1.5 tbsp oil (olive oil or anything that doesn't have a strong odour) 4.1.5 tsp instant yeast. (2 tsp active dry yeast can also be used but an additional 1 tbsp sugar needs to be added and yeast proofing done. It is a more time consuming step, hence instant yeast is suggested) 5. 1 cup warm water (not hot water as that kills the yeast)

Procedure:

1. Mix all the above ingredients and knead the mixture well (stretch and fold). 2. Cover and keep aside for the dough to rise and double in quantity. It may take up to an hour, and will rise faster in warm weather. 3. Once the dough has risen to double the volume, deflate the same gently by folding and giving it the preferred round shape of pizza. The dough needs a second rise. 4. Once it has risen again, top with tomato sauce and vegetables of choice, along with cheese.

For the wrap:

1. 1 cup whole wheat flour 2. 1 tbsp carom seeds (Ajwain) 3. 2 tbsp ghee 4. Water

Whole wheat pizza

5. Add all the spices (except garam masala), followed by salt and red chilli powder. 6. Mix well with the potatoes and peas, and turn off the flame. 7. Add the chopped coriander leaves and garam masala, and cover the pan. 8. Take equal portions of the dough to form round balls. Roll the balls out in oval shape. Please note, if the dough is rolled out very thick, it may not cook well, while a very thin wrap will crack on baking. Hence, it has to be of medium thickness. 9. Cut the oval shaped dough in half from the centre (shape resembles semi-circle here). Roll each of these

semi- circles into a cone by joining the sides. 10. Fill in the potatoes mixture and seal the edges of the cone. 11. Place parchment paper on the tray and line up the samosas on it. 12. Pre heat the oven to 180 degrees for 10 minutes and bake the above at 180 degrees for 35 minutes. Please note that while the baking is mostly done using the lower coil, turn to heating the upper coil for 10 minutes in-between. After about 20 minutes, flip over the samosas to the other side. 13. Serve hot with Amritsari Chhole or green chutney.

5. For baking the pizza, pre-heat the oven to 250 degrees for 30 minutes and bake at 220 degrees for 16 to 18 minutes. The last 5 minutes should have both, the upper and lower coils heated, while pre-heating and initial baking is through heating only the lower coil.

Tomato Sauce:

1. 7-8 garlic cloves 2. 2 medium sized onions 3. 6 tomatoes 4. 1 carrot 5. 5-6 fresh basil leaves 6. 1 tbsp dried oregano and thyme 7. Salt to taste

8. 1 tsp freshly ground pepper 9. 2 tbsp olive oil

Procedure:

1. Boil the tomatoes and carrot together using very less water. Carrot lends the sweetness to the sauce. Adding green chillies at this step is optional. 2. Meanwhile, heat oil in a pan and shallow fry garlic till golden brown. 3. Add chopped onions till golden brown. 4. Add the blended mixture of tomatoes and carrot and cook on low heat till the colour of tomatoes

changes to dark red. 5. Add the herbs mixture, salt and pepper, along with finely chopped basil leaves, and cover the pan so that the flavour of the condiments gets absorbed. 6. Cool and blend the above sauce.

Options for cheese:

Low fat cottage cheese may be used instead of processed cheese for a healthier option. In case cheese is preferred, it is best to use a combination of mozzarella and cheddar cheese. Certain brands have dedicated pizza cheese which can be used too. TM

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Cook Smart

Hearty Soups Preety Tyagi, Founder and CEO at My22BMI, shares recipes for two hearty soups that can be meals in themselves

SPINACH SOUP

When you make it, you will notice that the soup has a brilliant green colour. That's because half of the spinach is reserved and blended into the soup after cooking. It's a great trick that also helps retain all of the nutrients found in fresh spinach. If you wish to keep this soup vegetarian, simply opt for vegetable stock instead of chicken stock.

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Method: 1. In a large pan, heat the oil. Sauté the garlic, onion, and potato for 5 minutes. 2. Add chicken broth and fat-free milk. Bring to a boil, cover, and simmer for 10 minutes. 3. Stir in half the spinach, cover, and simmer for 10 more minutes. 4. Cool slightly, and then transfer soup to a blender. Add the uncooked

he perfect fall and winter comfort food. This hearty chickpea soup, made with loads of chickpeas, potato, tomatoes and spices is made creamy by blending half the ingredients, and adding a little pasta makes it perfect. A meal all by itself! If you are a chickpea lover, then you should give this soup a try.

his fresh-tasting spinach soup is nutritious and delicious. It is also surprisingly easy to make and can be ready in less than 30 minutes. That means it is perfect for a light lunch or a great start to a healthy dinner.

Ingredients: l 2 teaspoons olive oil l 2 cloves of garlic l 1/2 medium onion (finely chopped) l 1 medium potato (peeled and cubed) l 2 cups chicken broth (or vegetable broth; fat-free, low-sodium) l 2 cups milk (fat-free) l 1 (6 oz.) bag baby spinach l Black pepper (freshly ground, to taste)

ITALIAN STYLE CHICKPEA SOUP Ingredients: l 2 tablespoons olive oil l 1/2 onion (minced) l 1 clove garlic (minced) l 1 stalk celery (chopped) l 1 potato (chopped small) l 2 1/4 cups chickpeas, boiled well l 1 cup chopped tomatoes l 3 cups water l 1-2 tablespoons fresh parsley l 1/2 teaspoon basil l 1/2 teaspoon oregano

l l l

1/2 teaspoon salt Hot pepper flakes to taste 1 cup cooked pasta

Method: 1. In a large pot, add olive oil, minced onion, garlic and celery, and sauté on low/medium heat for 2 minutes or until clear. 2. Then add potatoes, chickpeas, tomatoes, water, and spices simmer on low/medium until tender and thickened (approximately 60 minutes). 3. In the last 15 minutes, cook the pasta until al dente, then drain well (I prefer Orecchiette pasta in this soup). 4. Remove half the cooked soup and blend until smooth, return to the pot, add the pasta and heat well. Serve with fresh grated parmesan cheese if desired. These soups are rich in protein and fibre, and are extremely nourishing to the body. These also promote weight management.

spinach to this mixture. Work in two batches, if necessary. 5. Serve hot... The lovely part about this spinach soup is that it's very versatile. It makes a warm and inviting soup for winter, but it can also be cool and invigorating, so it's perfect for summer as well. No matter when you eat it, you will find that this soup is even better when served hot. TM

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February 2020 41 Healthcare

Medical Insider

Understanding the connection between

Diabetes and Dialysis Depending on the type of dialysis you’re on for diabetic kidney disease, your treatment may or may not affect your diabetes directly, says Dr Nishit Mohanty, Nephrologist, NephroPlus Dialysis Centers, Bhubaneswar and Balasore

iabetes is one of the leading causes of chronic kidney disease (CKD), and accounts for 44% cases of the same. Diabetes is a condition in which the body either doesn’t produce ample insulin or isn’t able to use it efficiently — making it difficult to maintain healthy blood sugar (glucose) levels. If it is not controlled, it can lead to other health problems beyond CKD, including eye problems, heart disease, high blood pressure, foot health issues etc. If you are living with diabetic kidney disease, it is very important that you keep your sugar levels under control, and take good care of your kidneys to lead a healthy life.

How does diabetes affect the kidneys?

The side effects of diabetes include damage and weakening of the blood vessels in the kidneys. The damaged blood vessels prevent the kidneys from working as well as they should to filter wastes and toxins from your blood. Impairment of kidney function can lead to kidney disease and eventually cause kidney failure. People with diabetes may also develop high blood pressure, which is another major cause of CKD. The nerves in the body can also suffer damage due to diabetes, which could lead to difficulty in bladder drainage. A

full bladder and the associated pressure may lead to an injured kidney. If urine is present in the bladder for prolonged periods, infections may surface from bacterial growth in the urine.

l Morning

Signs of kidney disease in diabetic patients

Depending on the type of dialysis you’re on for diabetic kidney disease, your treatment may or may not affect your diabetes directly.

l Frequent

thirst urination l High blood pressure l Sudden weight loss l Existence of ketones/protein in urine l Tiredness l Repeated

sickness, along with vomiting l Anaemia and paleness

Understanding dialysis and diabetes:

Haemodialysis and diabetes: Your dialysis treatment will not affect your blood sugar levels. If you see deviations in blood sugar during haemodialysis treatment, it is because of a change in your routine. Consult your doctor if you have any questions about your food intake or maintaining control of your diabetes. l

Peritoneal dialysis and diabetes: Your blood sugar may be directly affected by your treatment because your peritoneal dialysis (PD) dialysate may consist of a sugar called dextrose. The dextrose in your PD solution helps eradicate excess fluid from your blood but it also increases your blood sugar. Plus, different strengths of dialysate have different amounts of dextrose. To compensate for the effects of peritoneal dialysis, you may need to upsurge your insulin dose. Your doctor will advise you on the modifications necessary. l

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Medical Insider

Latest intervention techniques to treat

aneurysms

Dr Vipul Gupta, Director, Neurointervention, Agrim Institute for Neuro Sciences, Artemis Hospital, talks about the kinds of aneurysms and the latest techniques to treat them

Usually aneurysms remain undetected, and screening may be required for the patients needing monitoring or treatment. Men, especially, must undergo ultrasound screening regularly around the age of 55 years and above or if they are regular smokers.

high fat and cholesterol diet l A family history of heart disease and heart attack l Obesity l Smoking l Pregnancy can also increase the risk of aneurysm of the spleen

Types of Aneurysm

Classification of aneurysms is basically done depending on their location in TM

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The most common occurrence of aneurysms has been seen in the aorta, back of the knees, brain, or the intestines. If the aneurysm gets ruptured, it can even cause internal bleeding and a stroke

MRI scans are useful for identifying aneurysms that cause symptoms without rupturing. In case of a rupture, which leads to risk of bleeding in the brain, CT scans are preferred. An angiogram may be performed in extreme cases, where there is severe rupture and bleeding in the brain, to identify the exact area for treatment.

Surgical intervention - Flow Diversion Stent:

Who is at risk of aneurysms?

l A

Peripheral Aneurysm: Peripheral aneurysms develop in arteries other than the aorta. They develop in the popliteal artery which runs in the lower part of the thigh and knee. It can also develop in the artery located in the groin, neck, arms and arteries supplying blood to the kidneys or the bowel.

How are they diagnosed?

n aneurysm is a swelling that occurs in the blood vessels due to the weakening of its walls, causing a bulgy appearance. Aneurysms can form in blood vessels in any part of the body including arteries and veins, and can have serious consequences. Usually, the most common occurrence of aneurysms has been seen in the aorta, back of the knees, brain, or the intestines. If the aneurysm gets ruptured, it can even cause internal bleeding and a stroke. It is caused by a combination of potential risk factors like smoking, advanced age, high cholesterol, hypertension, or tissue disorders. The symptoms are only prevalent when it ruptures, and intervention is possible, depending upon the location, size, and the condition of the aneurysm.

Males are more likely to develop aneurysms than females, and those in the age group of more than 60 years are at higher risk. Other factors may include:

supply blood to the brain. They are also called Berry Aneurysms due to their appearance, and can frequently rupture and bleed. The ruptured aneurysm can be fatal if not treated within 24 hours.

the body. Blood vessels of the brain and the heart are the most common locations to get seriously affected. The swelling can be of two types -- either the complete blood vessel is swollen or a specific side of the blood vessel can bulge out. The following are the most common types of aneurysms: Aortic Aneurysm: This is when the swelling is seen in the aorta, which is the largest artery starting from the left ventricle to the chest and abdominal cavity. Aortic aneurysm can cause the aorta to swell from its normal diameter of 2.5 cm upto or even beyond 5 cm.

Abdominal Aortic Aneurysm (AAA): This is the most common aneurysm that occurs in the aorta. This aneurysm bulges in the part of the aorta that runs through the abdomen. Timely intervention can not only prevent casualties but also treat the condition. Thoracic Aortic Aneurysm (TAA): This is a lesser known aneurysm that can affect the aorta running through the chest. The percentage of its occurrence is only 25%. Cerebral Aneurysm: Intracranial aneurysms occur in the arteries that

This device is the new innovative intervention for treatment of aneurysm for the initial stages, when it has not ruptured. A flow diverter stent is a pipeline method technique that includes placing a device inside the sac of the parent blood vessel to divert the blood flow from the aneurysm. This intervention is an endovascular technique in which a cylindrical, metallic mesh stent is placed inside the blood vessel containing the aneurysm. These stents prevent the coils from exiting the aneurysm and maintain the pressure on the coil to keep the aneurysm under control. Over a period of time, blood clots on the coil are naturally healed

and the blood is diverted away from the vessels that are already weakened to prevent any rupture. Flow diversion can be used to treat large or giant wide-necked brain aneurysms, and is the most effective and the newest technology available for treatment of the same.

Can it be prevented?

Most of the cases being congenital, it is not always possible to prevent aneurysms. However, the following changes in lifestyle can help prevent the risk: 1. Smoking cessation: Smoking is one of the major risk factors for the development of aneurysm and its rupture. Cessation of smoking can reduce the chances by 80%.

2. Maintaining blood pressure: High blood pressure tends to weaken the walls of the blood vessels due to pressure. Hence, maintaining a healthy blood pressure reduces the risk of aneurysm. Ensuring a balanced diet intake, regular exercise, and medication can maintain a healthy blood pressure. 3. Maintain normal BMI: Increased weight puts extra pressure on the heart; therefore, maintaining a healthy body weight will help reduce the stress on the walls of the blood vessels. 4. Avoid a high cholesterol diet: A high cholesterol diet intake leads to plaque buildup inside the blood vessels, leading to reduced space for the blood to flow. This exerts pressure and stress on the walls of the blood vessels, leading to weakened vessels. This condition is known as atherosclerosis, which is a common cause of aneurysms. TM

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February 2020 45 Healthcare

Wellness

Let Autonomy Blossom Gently Conscious parenting is that ability in a parent to nurture children’s willingness to listen to their hearts and develop the courage to do so, says Kamlesh D. Patel (Daaji), Spiritual Guide of Heartfulness, as he talks about the gentler ways of communicating with teenaged children

f you want your toddler to brush his teeth before going to bed, you can educate, cajole, nag, scold, and try all the traditional methods available. But if you are ingenious, maybe you will try something different; maybe, you will deliver a message from the tooth fairy, saying that payment will be less for teeth that are not in good condition. Your toddler may immediately start brushing his teeth! Parenting is simpler when a child is young. The teenage years can be a lot more challenging. So, let it be a good challenge! Teenagers test boundaries, already imagining themselves to be adults, wanting to exercise their autonomy. They also start to see the weaknesses and faults in their parents, who were once gods and goddesses in their eyes. Who are we to enforce discipline when the very act of setting boundaries will instill rebellion? From their perspective, they sometimes feel they are treated like children but are expected to act like adults! The trick is to honour their growing autonomy and enable their freedom, while also

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encouraging them to be responsible. In the 80s, when my boys were born one after the other, I would receive a newsletter on how to raise children. The number one suggestion was, “Never say, ‘Do this’ directly.” It is beautiful advice. Never force a child by saying, “You must sleep now.” Instead, say something like, “Let’s make a rule: when the clock strikes 9, we will all go to bed.” Children understand that. Let them blame the clock! Don’t teach them the art of rebelling at an early age. The same is true for teenagers. Rather than giving direct instructions, we can say, “Could you please do this before you go to bed tonight?” or “Before you go to football practice, could you please run this errand for me?” You have then respected their boundaries, while at the same time given them the opportunity to do you a favour. Let it be a gentle process. Research has shown that parents are still the biggest influence on their teenage children, despite peer pressure, teachers and the media, but they will not necessarily acknowledge it or express it in the same way a younger child would. Nora Ephron once said, “When your children are teenagers, it’s important to have a dog so that

Help your teenagers to face peer pressure with wisdom; otherwise, it will be a hard road for them. Help them remove the guilt that develops because of peer pressure. Give them confidence someone in the house is happy to see you!” And yet you are still their biggest influence. So if your teenager has a problem with anything, listen to them, and be a guiding light without preaching.

Spend Time Together

Have you observed a seed grow into a plant? It doesn’t happen overnight. Let your children plant seeds and watch them grow. It improves their observational capacity. Starting with how a flower blooms, keep them busy with inspiring things. Let them see leaves changing colour. Continuously keep at these activities. This training in observation that we give right from the beginning is very important. It is also a lesson to parents to know that everything needs to be started well ahead. Discipline cannot come overnight, and neither can bonding with your child. In fact, there are many activities parents and children can do together, both before and during the teenage years; it is about finding things you like to do together. Go camping. Go out into the woods, into nature, sleep under the stars, TM

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February 2020 47 Healthcare

Wellness and talk about them. Identify certain constellations, discuss their names, and if there are any stories from mythology or epics, tell them and discuss them. For example, if you spot the Great Bear Constellation, tell stories of the Saptarishis from the ancient Vedic times. Spot the Pole Star. In Indian mythology, it is attributed to Dhruva, the wise boy who became king at a very early age.

she has safely reached the camping site? Won’t you like to see pictures of her with her friends there? Technology is not all bad. This is an extremely unique period in human history. Intense changes are taking place in both good and bad directions. We can help our children go in the right direction.

Becoming Stronger

Sometimes teenagers make mistakes, and you are watching. Don’t let them go too far. Keep on guiding them sensitively and sensibly about the perils, but not by becoming negative. They will realise, “My mom or my dad told me that, but I didn’t listen.” And when such things happen a few times, they develop confidence enough in you to think, “They are more experienced than me. Now it is time to listen.”

Read together. Everyone loves stories. Even when our children are older, we can still read with them. Share some nice jokes with them. They are very intelligent; they are far ahead of us, and they will imbibe wisdom if we offer it to them. Spending time with our children is one of the most important gifts we can give them. It builds the foundation for the entire parenting journey. Parenting metamorphoses into many things as children grow into teenagers and then adults. When they are teenagers, there is an inner awakening in them, and they are slowly shifting mentally and emotionally from their dependence on their parents to searching and discovering for themselves. How can we help guide them in the right direction?

Research has shown that parents are still the biggest influence on their teenage children, despite peer pressure, teachers and the media, but they will not necessarily acknowledge it or express it in the same way a younger child would Shaming to Enabling

When they do something wrong, it is not the end of the world. They are not stupid; they know they have made a mistake, but we make it worse by reminding them, “You see what you have done. I knew you were going to do this!” Then they rebel. They already feel bad enough; they don’t need anyone to rub salt into the wound. Suppose your child cheated in an exam, and the teacher sent a note home, how would you react? Would you shame the child even more, or would you be empathetic and try to find out why they did it? Any action or reaction is a manifestation of a need. Discovering the need, and fulfilling it, is wisdom. Why did your child feel a need to cheat?

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Healthcare 48 February 2020

Play your role in such a way that they don’t feel that you are controlling them. Always be guided by your heart. When you meditate, you will receive guidance about what you can do. Peer pressure is very intense these days for teenagers to try all sorts of things. Give some level of liberty to your child. Smoking is not the end of the world. Neither is drinking. It is not that you are giving them freedom to do these things, but at times you have to let them learn certain lessons on their own by making mistakes.

Help your teenagers to face peer pressure with wisdom; otherwise, it will be a hard road for them. Help them remove the guilt that develops because of peer pressure. Tell them, “You have the ability to say ‘no’ to certain things. Use your wisdom; guide your friends. Let them be foolish if they insist, but you can still be wise.”

Teaching Meditation to Teenagers

Since times immemorial, we have examples of young people meditating, showing the world through their courage and bravery that the heart’s wisdom shines through at all times. When your children learn the art of relaxing and meditating, they will harness bravery and wisdom when they have a need. Some schools in Baltimore are replacing detention with meditation. There is a lot of thought behind that shift. It allows children to listen to their hearts. That is probably the best gift you can give them. Conscious parenting is that ability in a parent to nurture children’s willingness to listen to their hearts and develop the courage to do so. Conscious parenting develops confidence in children that no matter what happens, their hearts will always guide them.

Love enables children. Love gives them space to develop and explore their emotions. Love alone helps them grow as a human being, nurtures the human spirit, and helps in their evolution. In the right environment, with parents, teachers and other adults as good role models, they are both enabled and ennobled.

Handling Technology

We are quick to point out how much time teenagers spend on the phones and on social media, but we stop learning things, and that is why our children say, “Oh, you don’t even know about this!” At least, have some idea about certain advancements, and the changes happening in the world. You cannot insulate yourself from the things that are happening. If your child has gone camping with friends from school, won’t you feel happy to receive a text from her saying TM

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February 2020 49 Healthcare

Wellness

romatherapy touches our lives daily, whether we realise it or not. The pine oil that we use to mop the floor is antibacterial. The fresh ginger or basil that we add to our morning tea is also aromatherapy. Aromatherapy is a natural and gentle way of living, where pure essential oils are used to heal us mentally, physically and emotionally. Natural plant essences not only offer their aromas but also their beneficial properties. Some of them are even antiseptic. We can use them in a multitude of ways for our body and the environment around us. Here, we discuss how aromatherapy can boost our wellbeing. l

Pooja Nagdev, cosmetologist and aromatherapist, and founder of INATUR, talks about the benefits of aromatherapy

Fragrances

that Heal TM

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Healthcare 50 February 2020

By switching over to plant based and not petrochemical cleansers (for the body and home); and cosmetics such as moisturisers, sunscreens, haircare products etc. For self-care massage as part of our daily routine. It brings in fresh energy and positivity. Essential oils such as lavender, teatree, and vetiver make effective astringents. One can make astringents at home by adding a few drops of these in water and storing the mix in the refrigerator. Essential oils such as peppermint are carminative and help to relieve intestinal gas pain and stomach aches. Some essential oils such as rose and jasmine have emollient properties. They can either be added to moisturisers and creams, or to carrier oils like coconut and almond oil for applying on the skin. We can improve our breathing by diffusing anti allergen and antibacterial oils in the atmosphere. Oils such as pine oil, eucalyptus, citronella and lemongrass oil are

Some essential oils such as rose and jasmine carry natural emollient properties. They can be added to moisturisers and creams antiseptic as well as anti-fungal, anti-yeast, anti-parasite, anti-viral and anti-bacterial. They can be added to water used to mop floors or clean other household surfaces, and serve as mosquito repellents too. By including these essential oils in our cleansing and beauty products, we give ourselves extra nurturing as we clean our house, bathe, receive a massage or even style our hair. TM

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February 2020 51 Healthcare

Obesity Wellness

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Weight loss is not immediate. Different procedures result in different weight loss outcomes. However, on an average, patients may lose 30-50% of their excess weight in the first six months and nearly 77% in the first year. This is highly dependent upon the patient’s commitment to, and the compliance with a post-surgical diet, exercise and the prescribed course of medical treatment.

A regular daily massage increases blood circulation, relieves tiredness and fatigue, and promotes longevity and love. One can do a self-massage or trade with a partner. Have you ever thought of a beautiful hair treatment at home? Pamper yourself on weekends by adding rosemary and eucalyptus oil to your favourite hair mask. Leave it for 10-15 minutes before you shampoo. Essential oils can be great stress TM

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Healthcare 52 February 2020

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of this journey, especially during the first year. Postoperative follow-up care and support group meetings are the additional key components after the surgery. To conclude, I would like to emphasise the importance of investing in high Individuals who are committed to quality, pure essential oils. Stored their postoperative carenever and follow the properly, essential oils get rancid, advice of theirwith doctor are more likely only mature time. Incorporate to be successful maintaining their essential oils andinaromatherapy in your weight loss. everyday rituals, and experience the difference. Remember, what is natural, is beautiful.

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Healthcare

Beauty Hydrate

Use a light, water-based moisturiser every night. Use it after every face wash if you have naturally dry skin with acne. Acne prone skin can become dehydrated with regular use of salicylic acid, benzoyl peroxide, tretinoin and other acne treatment creams. This can make the skin sensitive and cause pigmentation. Therefore, using a moisturiser is extremely important while using spot treatments and acne serums.

Protect

All skin types, acne prone or not, should use a sunscreen on a daily basis. Pick a sunblock that has zinc oxide, which has soothing and anti-bacterial properties. Tinted sunblocks are great for those having post acne pigmentation spots. Pick a moisturising formula to cut down on the number of products. Oral sunscreens are now available in India. If you are extremely wary of applying sunscreen, then ask your dermatologist about the oral options.

Repair

Dealing with acne prone skin

Dr Niketa Sonavane, Chief Consultant, Ambrosia Aesthetics, Mumbai, talks about acne and how to prevent a breakout, especially if you have sensitive skin that is prone to acne

cne breakouts can be frustrating to deal with, especially when they show up before an important meeting or event. Caring for acne prone skin requires a daily commitment of a clean lifestyle, healthy eating habits, destressing, and an effective skincare routine. We all try to juggle our time to balance the first three factors, but the skincare routine often takes a backseat. Read on to understand how you can adopt a daily skincare routine to keep your acne under control.

Cleanse

Make sure to cleanse your skin with a facewash at least twice daily. If your skin is oily, then pick a cleanser that has salicylic TM

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acid. Salicylic acid reduces oil secretion and also helps in calming down inflammation. Dry skin with acne benefits from lactic acid face cleansers. Pick one that has a creamy formula. Lactic acid helps in increasing the moisture in the skin, exfoliates dead cells, and lightens spots.

Double cleanse

Ensure that your pores are deep cleaned by using micellar water. Pour some micellar water on a cotton pad and swipe across your entire face. This can be done either before or after washing your face each night. Double cleansing is especially beneficial for those who have skin congestion in the form of blackheads and whiteheads.

If your skin is oily, then pick a cleanser that has salicylic acid. Salicylic acid reduces oil secretion and also helps in calming down inflammation

Your nightly sleep is the perfect time to soothe, purify and decongest the skin. Double cleanse and moisturise the skin. Then you can apply your anti acne serum and spot treatment. Prescription strength creams work the fastest, but you will need a dermatologist to prescribe them for you. If you prefer to go all natural, then pick a tea tree oil night serum. Tea tree oil has natural antibacterial properties. If post acne spots and scars are your concern, then pick a vitamin C serum. Vitamin C builds collagen and brightens the skin. Congested skin with blocked pores does well on glycolic acid serum that melts away sebum and dead cells trapped in the pores. If you have multiple concerns, try layering your products or use your products in a cyclical manner each night.

Treatment

Newer treatments and medical technologies are becoming available each day. Acne and acne scars can be effectively and completely treated by medical treatments such as regenerative peels, collagen induction therapy, MNRF and platelet rich plasma. Vitamin deficiencies and hormonal imbalances are also addressed during the treatment to ensure a holistic problem solution. If you feel that your acne is causing permanent scarring or you wish to consider a long-term solution to your problem, then head over to your favourite dermatologist. TM

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February 2020 57 Healthcare

Beauty

Foods that prevent hair loss If you are suffering from hairfall, there are several foods that you can include in your diet to stem the problem, says Dr Vijeta Goyal, lifestyle and wellness consultant

roper nutrition is the key to healthy and contented living. Healthy hair looks good and feels nice to touch, apart from sometimes boosting our self-esteem. Attaining and maintaining healthy hair can be a task, but we should take it up because it is worth it. With a variety of products that claim to do wonders for your hair, it can be easy

for us to forget one of the important things that we can do to keep our mane at its best -- that is, to supply it with correct nutrition. That’s right — just as our skin and body benefit from a healthy diet, eating well and getting some key nutrients into us ensures that our hair gets what it desires to promote growth and prevent breakage and dryness. Strong, shiny,

soft and long hair doesn’t just make you look and feel beautiful — it is also a sign of your own good health. Every day, we shed around 50 to 100 hair; this quantity of hair loss typically doesn't cause any noticeable thinning. However, some of us may experience severe hair loss, which will cause baldness or alopecia.

There are a variety of reasons why hair will fall out; these could be genetic factors, hormonal factors, medical conditions, autoimmune diseases, medications, or an unhealthy lifestyle. Nutritional deficiencies and emotional stress are thought to have a big impact on healthy hair and body.

Here are a few foods that you can eat to keep your locks healthy:

1. Eggs: Eggs are power packed with protein, biotin, zinc, selenium and other nutrients that are important for healthy hair. Hair follicles are made of mostly protein (keratin), so eating enough protein is important for hair growth. Biotin is essential for the production of a hair protein called keratin which stimulates hair growth, adds volume, thus improving hair texture. This makes eggs one of the best foods to consume for optimal hair health.

Flax seeds and chia seeds are a good source of omega 3 fatty acids. In order to nourish yourself with a wide variety of nutrients, it is best to consume a mixture of nuts and seeds. It is an easy and excellent addition to one’s diet. TM

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You can make your own scalp spray in the following manner: l

2. Berries: Many beauty and health bloggers can write an ode to berries. Berries are loaded with antioxidants, vitamin C, and other beneficial compounds that protect hair follicles from damage. Vitamin C is important for collagen production that strengthens hair follicles. Strawberries are loaded with silica – a component that is known to prevent baldness and aid hair growth. Vitamin C also helps to absorb iron from our diet, that prevents anaemia which has been linked to hair loss. 3. Nuts and Seeds: Nuts and seeds are tasty and provide a massive amount of nutrients that promote hair growth. They provide a variety of B vitamins, zinc and selenium. Almonds are one of the best sources of vitamin E.

Healthcare 58 February 2020

DIY for dandruff:

You will need pure coconut water (without sugar, preservatives or flavouring) and neem oil. Use half a cup of coconut water mixed with four tablespoons of oil. Spray it onto your hair before washing and massage your hair follicles, or use after shampooing and conditioning to soothe your scalp.

In short, coconut water is more than just a drink that can make you feel like you are in the tropics. It is also a great beauty ingredient. Beauty is usually from within. What you eat will have an enormous impact on the health of your hair and body. A lack of nutrients like vitamins A, C, D and E, zinc, B vitamins, iron, biotin, macromolecule and essential fatty acids might cause hair loss. If you are lacking any of these nutrients, start adding a number of the above foods to your diet. TM

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February 2020 59 Healthcare

Beauty 5. Fatty Fish: Salmon, mackerel, tuna are a great source of omega 3 fatty acids. Omega 3 has antioxidants which reduce inflammation. Both, malepattern baldness and female hair loss are often associated with insulin resistance. Omega 3 fatty acids help the body process insulin more efficiently. On the other hand, fatty fish are full of vitamin D that stimulates hair follicles, thus preventing thinning of hair and bald spots. The other great sources of omega 3 fatty acids include walnuts, chia seeds and flax seeds. 6. Spinach: This green leafy vegetable is loaded with folate, iron, vitamins A and C, all of which promote hair growth. Vitamin A helps produce sebum, which helps to moisturise the scalp and keep hair health.

4. Sweet potato: Sweet potatoes are a great source of beta-carotene, which is linked to good hair health. A medium sized sweet potato contains 114 grams of beta carotene, more than four times your daily vitamin A needs. Beta carotene is converted to vitamin A, which promotes the production of sebum, which helps keep hair healthy. Vitamin A helps to speed up the rate of hair growth and adds volume to hair, while preventing other hair follicles from regressing. TM

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7. Coconut water: This sweet tonic is the most underrated health and beauty elixir. Coconut water has a variety of healthy properties - it is full of vitamin C, enzymes, amino acids and minerals like magnesium and potassium that prevent the scalp from shedding hair unnecessarily. It is also high in natural electrolytes. Coconut water is a great way to hydrate after your workout. If you thought that only coconut oil can do wonders for your hair, then you got it wrong! Coconut water is the perfect after-rinse, and also helps with a number of hairrelated problems. Coconut water is the perfect way to counteract a dry, itchy or flaky scalp.

Health

Facts about secondary infertility Secondary infertility is defined as the inability to become pregnant the second time, following the birth of one or more biological children. Dr Shobha Gupta, Medical Director and IVF Expert from Motherâ&#x20AC;&#x2122;s Lap IVF Centre, New Delhi, talks about the causes in both, men and women, and the treatments available

ncidences of secondary infertility are growing rapidly in number. While infertility is a topic discussed everyday, secondary infertility is not much talked about, though it is quite common. Secondary infertility is defined as the inability to become pregnant the second time, following the birth of one or more biological children.

Approximately, 10.5%â&#x20AC;&#x2030;women have reported that they have experienced secondary infertility. As in the case of primary infertility, if there is failure to conceive after repeated attempts, a specialist needs to be consulted. Remember that you are not alone. More and more people are now facing the problem of secondary infertility in India and therefore, it is better to be informed. Though primary infertility normally receives attention, it is not the case with secondary infertility. Many women struggle to conceive their second baby after previously giving birth to their first child born without difficulties. I have seen a lot of cases of secondary infertility recently. I would say inactivity among women, associated with an urban lifestyle, along with wrong eating habits and dependence on junk food, increases the chances of primary infertility as well as secondary infertility. If one had their first child at the age of 35, and they want to try for a second child at 36 and above, it can be a bit challenging because this is a time when their fertility has naturally declined to a significant extent.

Causes of secondary infertility in both partners could be: In women

The problem could also lie with the man. The age of the male partner, and a BMI over 30, can have adverse effects on sperm count, and would negatively impact fertility.

In men

According to a study titled Fertility: Assessment and treatment for people with fertility problems, published in the March 2013 edition of NICE Clinical Guideline London, about 15% of couples with unexplained infertility conceive naturally within a year.

to fallopian tubes due to ectopic pregnancies l Complications during prior pregnancies such as a C-section l Blockage caused by fibroids l Increased maternal age and less production of eggs

Many women struggle to conceive their second baby after previously giving birth to their firstborn without difficulties

is under the age of 30 years, she has a higher chance of conceiving than a woman aged 30 years or more. Letâ&#x20AC;&#x2122;s not forget that age is an important factor and a predictor of successful natural conception. The doctors would offer you treatment on the basis of the causes of

secondary infertility. The treatment for secondary infertility range from infertility medications to intrauterine insemination (IUI) or artificial insemination (IVF). Let us not forget that since you have already had a baby, it will certainly work in your favour.

l Damage

l Increased

age, weight gain, excessive smoking and drinking l Use of certain medications l Impaired sperm production and delivery TM

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Couples should keep trying since 35% still have a chance to conceive naturally within two years. If a woman

The treatments for secondary infertility range from infertility medications to intrauterine insemination (IUI) or artificial insemination (IVF) TM

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February 2020 63 Healthcare

Health l Nipple

changes: Normal nipples that suddenly become inerted

What causes breast cancer?

Dr Vikas Goswami, Sr Consultant Medical Oncologist from Max Hospital, Vaishali, talks about the signs of breast cancer and what puts women at risk

l Sometimes

the cause can be a family history of breast cancer l Women above 50 years of age are mostly at risk, so your age could also be a factor l Ladies in their premenopausal stage, who take contraception pills, are at a higher risk of developing breast cancer l Exposure to radiation or chemicals also leads to cancer

How to reduce the risk of breast cancer:

1. Stay active: Being active reduces a woman's risk of breast cancer. Indulge in housework; just cleaning up or tidying can make a difference. Take time out to exercise, as it reduces the number of fat cells, which are responsible for the release of hormones such as oestrogen and testosterone. This can reduce breast cancer risk by at least 20%.

Breast Cancer: Are you at risk?

reast cancer is the most common form of cancer in India. Breast cells sometimes become abnormal in nature and they multiply and grow, creating new cells in the breast. These cells which are malignant in nature can lead to serious health problems and may even cause death.

At present, breast cancer is more common in younger women, and 50 per TM

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cent of all cases are in the 25 to 50 year age group. Older people with breast cancer do not get the most effective treatments, and as a result have a much lower survival rate. Seeing the facts and figures of breast cancer patients, I would say that women often ignore their health and are not aware of the early signs and symptoms of breast cancer. We need to educate the women in our lives, be it a

mother, a wife, a daughter or any other female friend or relative. Please warn them and educate them on how to take care of themselves.

Look for these signs and symptoms of breast cancer:

lump in the breast â&#x20AC;&#x201C; the first and most common sign l Changes in breast shape or size l Skin changes: Skin of the breast may become dimpled or puckered.

2. Breastfeeding is very important: Women who breastfeed their babies for about a year or so cut down on their risk of developing breast cancer by atleast 5% than those who don't breastfeed at all. The longer a woman breastfeeds, the lower are her chances of getting the disease. 3. Refrain from alcohol: Regular intake of alcohol increases your risk of developing breast cancer, and the more drinks you have each day, the greater your risk will be. 4. Avoid heating your food in plastics: Do not use canned food and drinks, and avoid heating food in microwaves, especially food stored in plastic containers as they contain chemicals that behave like oestrogens, increasing the risk of breast cancer.

Natural sunlight is the best way of increasing stores of vitamin D, which can lower your risk of breast cancer. A Canadian study says that breast cells can convert vitamin D to a hormone that has anti-cancer properties

l A

5. Vitamin D is important for women: Natural sunlight is the best way of increasing stores of vitamin D, which can lower your risk of breast cancer. A

Canadian study says that breast cells can convert vitamin D to a hormone that has anti-cancer properties. But that doesnâ&#x20AC;&#x2122;t mean that you sit in

the sun all day as you might expose yourself to skin cancer. Fight cancer, stay fit. TM

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February 2020 65 Healthcare

Health

Understanding the

metabolic syndrome In medical terms, metabolic syndrome is a combination of diabetes, high blood pressure, and obesity. It generally puts the human body at a greater risk of having a stroke or coronary heart disease, along with other conditions that affect the blood vessels, says Dr Shikha Mahajan, Holistic Nutritionist, Diet Podium

If we talk about diabetes, high blood pressure, or obesity, these can damage blood vessels on their own, but having all three of them together is a dangerous and killing combination

hen a cluster of conditions happens together which increases the risk of heart disease, stroke, and type 2 diabetes, it is known as â&#x20AC;&#x2DC;Metabolic Syndromeâ&#x20AC;&#x2122;. It mostly includes problems like high blood pressure, high blood sugar, and excess body fat around the waist area, triglyceride levels, and abnormal cholesterol. If you are going through one of the above-mentioned conditions, it does not mean that you have metabolic syndrome. But if the concerned person develops more than one condition, then the risk of complications gets higher. In medical terms, metabolic syndrome is a combination of diabetes, high blood pressure, and obesity. It generally puts the human body at a greater risk of having a stroke or coronary heart disease, along with other conditions that affect the blood vessels. If we talk about diabetes, high blood pressure, or obesity, these can damage blood vessels on their own, but having all three of them together is a dangerous and killing combination. Generally, metabolic syndrome is directly associated with being obese or overweight, and even with lack of

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physical activity in oneâ&#x20AC;&#x2122;s daily routine. It is also linked to insulin resistance, which is a significant feature of type 2 diabetes. Blood sugar levels, as we know, are controlled with the hormone, insulin; if a person has insulin resistance, then it leads to his having too much glucose in the bloodstream.

increase the risk of being affected by diabetes, which is another crucial factor in the metabolic syndrome.

Metabolic syndrome is one of the most serious health conditions that affects up to 23% of adults. The main indications of this condition are: being overweight or obese, lack of physical activity, genetic factors, or age. One of the more obvious signs of this condition is a large waist circumference. Also, elevated blood pressure, or a feeling of fatigue, blurred vision, increased thirst or urination, which are symptoms of diabetes.

4. Sodium: Consumption of too much sodium increases blood pressure.

Mentioned below are some foods that need to be avoided so as not to aggravate this condition: 1.Sugary Foods: Sugar, often disguised under chemical names in drinks and foods, is basically a refined carbohydrate, and should be avoided by everyone. 2. Artificial Sweeteners: These

3. Trans Fats: Trans fats raise unhealthy cholesterol levels, which increase the risk of having a stroke and heart disease.

Metabolic syndrome is easy to develop, but one can reduce the risks significantly and effectively by controlling body weight, increasing physical activity, and consuming heart-healthy food rich in whole grains, fruits, vegetables, and fish. It is always recommended to monitor and manage your blood glucose, cholesterol, and blood pressure. Following a Mediterranean diet has been recommended to anyone suffering from this condition as the characteristic components of this diet include olive oil, which is not only important for our body but has several beneficial properties. Other essential effective components of this diet are wheat, olives and, grapes, along with various derivative products. TM

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Fitness

Dance is “ devotion,

and I still practise everyday” At a time when traditional dances like Bharatanatyam are facing a rapid decline in the number of admirers, artists like Poorvi Bhave have us believe that there is light at the end of the tunnel. She also speaks on how dance can be an excellent way to stay fit. A conversation with Poorvi on her career and much more, by Jaideep Pandey

When did you start learning Bharatanatyam?

I come from a family where performing arts are given great emphasis. My mother is a classical singer, and my father is quite passionate about arts. Hence, it was only a matter of which art form I would choose, rather than why. I was seven years old when I started learning Bharatanatyam.

What's your view about dance in terms of fitness?

Dance has traditionally always been a way of being fit in India, even before the modern techniques of fitness came into existence. It is, in fact, a wholesome cardio exercise, as you burn many calories while dancing. The best part is that one engages body muscles as well as emotions while doing it; hence, that also makes it a way of getting emotional toxins out of one’s system. The classical dance helps one to tone specific muscles and attain a good body posture.

What are the best health benefits of dancing on a regular basis? Dancing regularly keeps your body and mind light. One TM

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Dance has traditionally been a way of being fit in India, even before the modern techniques of fitness came into existence. It is, in fact, a wholesome cardio exercise, as you burn many calories while dancing

hour of practice everyday is an hour of bliss. It keeps your body flexible and the mind quite alert. With regular dance, one can also aim at a healthy weight loss.

Are you also interested in yoga and sports?

I have never been much of a sports person. Earlier, I used to find yoga very slow. But after I trained under my friend, Sonam Zambre, for some time, I have started liking yoga. She has a very modern approach to teaching yoga, and I connected with it. After practising yoga for some time, I noticed a lot of ease while dancing Bharatanatyam.

Do you still practise dance everyday?

Yes, dance is devotion, and I still practise everyday with the same enthusiasm that I had during my early days of learning.

How does dance lead to inner peace? Dancing itself gives you a lot of inner peace. The best facet of dance as a

fitness tool is its spiritual effect on you. By spiritual, I don’t quite mean religious. While dancing, music, literature, emotions and the body come together, which requires a huge level of concentration. It’s almost like a state of meditation, and I feel that’s what guarantees inner peace!

What's your ideal stress buster? Dance or any sort of physical activity helps you beat stress. If you're feeling gloomy or anxious, just get up and move. Any mundane physical activity will help you change your mood to break the loop of negative thoughts. Apart from this, I definitely recommend meditation for managing stress. Also, getting in touch with nature once in a while is an ultimate stress buster.

At a time when rap and hiphop are quite common among youth, how challenging is this phase for the traditional dance forms?

For quite a while now, traditional dance forms have been overshadowed

by contemporary ones, but I don’t see the situation as alarming. While contemporary dance forms keep changing with time, classical dance has been going strong too. I see a lot of support and enthusiasm among youngsters now for the classical dance forms. I am also a strong believer of using the power of fusion to create ideal combinations. I am always keen to experiment with my art and integrate modern elements and music into my performances.

Your philosophy of life?

In the past couple of years, I have realised that ‘survival of the fittest’ is a fact of life. To survive and achieve success, one must be instinctively calm at the core. This calm comes with inner peace. If you're stressing yourself and being anxious all the time, you might come crumbling down. Thus, a right mix of inner calm, confidence, and practical efforts would help maximise the potential and also help one enjoy the journey of success and life! TM

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Fitness Though Tai Chi does not pack a punch like karate or Taekwondo, one can still reap great benefits physically, mentally and emotionally while practising it regularly. Surela Chakraborty talks to Sifu (Master) George Thomas, who has completed 25 years of teaching Tai Chi in India, to delve deeper into the origins of this ancient art form

Fu Sheng Yuan Tai Chi Academy-India Chapter, which he set up in Chennai, and which has eventually established branches in the major metropolitan cities of the country. Tai Chi Chuan, when translated from Chinese, means "Supreme Ultimate Fist", "Great life force", "Cotton fist", or "Soft continuous fist" as it involves graceful, light, meditative and natural movements that are impactful enough to stimulate and relax every part of the body. Most often, the continuous flowing movements have inspired many onlookers to describe it lyrically as moving meditation and poetry in motion. This ancient martial art is based on the constant interaction of the two most important energies -- the passive principle Yin and active principle Yang. Tai Chi as a martial art is a combination of physical exercise, breathing techniques, and meditation.

Wake up with T

he soft and graceful moves of Tai Chi may seem very unassuming to an onlooker; they might even wonder why it is called a martial art, and whether it does anything for the body. Tai Chi is a great stress buster and helps to improve the coordination between mind and body in the long run. Sifu (Master) George Thomas, who has completed 25 years of teaching Tai Chi in India as founder and president of the Fu Sheng Yuan Tai Chi Academy-India Chapter, tells us more about the origins of this ancient art form. The history of Tai Chi as a martial art dates to 5000 years ago, when the Ming Dynasty ruled over China. This art form became an integral part of ancient Chinese cultural traditions and TM

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Tai Chi

is steeped in philosophy. The story goes that spiritually evolved masters who dwelled deep in the forest, used to observe closely how some animals and birds defended themselves and their young ones from predators. This inspired them to experiment with these movements, and they gradually adopted it as a slow practice. While practising these movements, they realised it was giving them something in return that was not only helping them defend themselves but also improving their health. Each master adopted their own unique way of practising these movements, which in turn gave birth to different styles, and the emperors started patronising the art form. The masters were employed to train soldiers, to keep them physically and mentally agile.

Thus, Tai Chi Chuan, as it is known, was initially practised for combat and warfare, but the focus gradually shifted towards performing it slowly to achieve good health. The fact that elderly people with ailments could also practise this slow form has made Tai Chi popular worldwide. Master George Thomas explains, â&#x20AC;&#x153;It was in the last 150-200 years that the third generation masters of my lineage developed and gave importance to the slow form as a means to improve health, especially in the elderly people with ailments, which made it so popular." It must be mentioned here that Master George Thomas is the head of the authentic Yang Family Tai Chi in India, who is authorised by the Grand Master and the World Yong Nian Tai Chi Federation. He is also the Founder and President of

The slow form comprises movements like opening and closing, advance and retreat, and attack and defense, that makes one feel energetic and attain a high degree of physical and mental fitness. Practising it regularly not only helps one build a strong mind and body, but also shapes one's personality and wipes away anxiety, stress, and fear. Tai Chi helps a person align with the universe and teaches the importance of living in the present and accepting oneself wholeheartedly. This practice is non-competitive and a low impact physical exercise that gently stretches the body, and the best part is that one can practise it at their own pace. While focussing on performing the continuous movements, one starts

Tai Chi, when learned properly from a certified teacher and practised regularly, can reduce stress, depression, and anxiety. When one performs Tai Chi,they are in a meditative state all day long to focus on their breathing, and this naturally increases self-awareness. Though Tai Chi is called a meditative movement, it is different from yoga which comprises different physical postures, breathing techniques, and meditation. It doesnâ&#x20AC;&#x2122;t put too much stress on muscles and joints, making it suitable for people of all ages, especially elders, who find it difficult to perform other exercises.

Tai Chi is versatile, and one can practise it anywhere, either alone or in a group. It is also safe for those who suffer from joint problems, arthritis, back pain, fractures, hernia, and osteoporosis. However, pregnant women should consult their healthcare provider before practising Tai Chi, even though it as safe as slow walking. Usually, doctors suggest patients who have undergone major surgery to practise Tai Chi for faster

recovery. However, they should consult the doctor to know at what stage of recovery they should start practising it. Scientific research shows that Tai Chi can improve balance in older people, and reduce their risk of falling. Tai Chi is a subtle exercise that benefits both, the internal and the external body. Externally, it tones up muscles, tendons and ligaments, and strengthens the joints. It enables the smooth functioning of the nervous system, digestive and cardiovascular system. Practising this martial art energises the internal organs like kidneys, liver and spleen and keeps them healthy. It aligns the spinal cord and improves posture, thus reducing back pain naturally. Tai Chi, when learned properly from a certified teacher and practised regularly, can reduce stress, depression, and anxiety.When one performs Tai Chi, they are in a meditative state all day long. They go to sleep consciously and wake up the same way. This enables the body and mind to get enough rest and cures sleep issues like insomnia, making one feel energetic and alive every moment.

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Fitness All the movements of Tai Chi are interrelated, as one sequence leads to another, much like shadow boxing. This improves the aerobic capacity and reduces symptoms of congestive heart failure, increases flexibility and muscle strength, at the same time promoting overall wellbeing and strengthening the immune system. If a person practises Tai Chi regularly, they will be amazed to see the positive changes happening in them. However, Master George emphasises, "The root cause of chronic ailments is an imbalance. This imbalance manifests in different ways in a person in the form of diabetes, hypertension, back pain, insomnia, and cardiovascular problems like high blood pressure and cholesterol. Tai Chi works on the root cause of imbalance and not its symptoms or manifestation. Thus, we donâ&#x20AC;&#x2122;t promise anyone that they will get healed of their ailments, but they will be surprised to find that most of their issues are addressed. It is a wonderful therapy and a complete exercise of body and mind. Once that is aligned, a person starts to evolve spiritually." Though Tai Chi is a martial art, contrary to the common belief, it does not prepare you to fight but instead gain inner peace. This is the philosophy on which Sifu George Thomas bases his practice. This art teaches one to stay composed, find happiness within themselves, and never use force. It brings in so much clarity that there will be no scope for confusion while taking a decision. Since Tai Chi creates such a powerful impact on the mind, it is great for athletes. Master George was invited to train fast bowlers in Tai Chi at MRF Pace Foundation in Chennai, that was co-founded by Australian pace expert, Dennis Lillee. By learning Tai Chi, these fast bowlers can change their strategy and outsmart the batsmen as their mind gets strengthened, becomes calm, clear and conscious to take a step fearlessly. Earlier, young adults and elders were coming forward to learn Tai Chi, but TM

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Though Tai Chi is a martial art, contrary to the common belief, it does not prepare you to fight, but gain inner peace. This art teaches one to stay composed, find happiness within, and never use force now youngsters are also showing interest. Master George has taught a few students as young as eight years and a few around 80 years of age too. One should come with an open mind to learn Tai Chi, which means that their mind should not wander while practising.

The different styles of Tai Chi are described below: Chen Style

This style of Tai Chi was developed in the 1670s by Chen Wangting, who was inspired by the schools of boxing prevalent in his time. It works on the clarity of consciousness and has become an integral part of the practice of Taoism. In this form of exercise, a person's mental concentration, actions, and breathing are connected to create a complete system of exercise that caters to healthcare.

The Chen Style is characterised by a spiral force, which means that the slow and soft movements are combined with fast and hard ones like other martial arts, making it suitable for youngsters to practise. Though the Chen style helps to achieve good health, it is more oriented to martial arts for its combat rich techniques.

Yang Style

This style was created in the early 19th century by Yang Lu-Chan, who was passionate about martial arts. Legend has it that he was defeated by a descendent from the Chen village while sparring. The gentle yet powerful movements of his opponent fascinated him, and he decided to learn this art. He went to the house of a Chen, in the guise of a starving beggar and was later employed as a servant of the house. He learned the art form by observing others practice, through a crack in the wall. He went on to become a skilled practitioner and won the title of 'Yang the Invincible'. He taught this style in China, characterized by flowing movements, and it has become the most practised style in modern times. Master George Thomas was trained by Master Fu Sheng Yuan, the fifth generation of the Yong Nian Yang Style Tai Chi family. Now he has taken up the mission of spreading the Yang Style Tai Chi in India and globally.

The Yang style is the most popular form of Tai Chi. The entire routine comprises 600-700 movements and it takes about 22 minutes to complete it. A beginner needs to learn and practise eight forms of this style, which is practised half an hour everyday. Once the beginner course is completed successfully, the students are encouraged to learn the long form or advanced Tai Chi which has 85 forms. Those who master the long-form perfectly and feel inspired to practise the moves with the sword and saber, need to continue training. The Tai Chi weapon with the twin sharp blade is the sword, while the saber is the heavier instrument, with one side blunt and the other side sharp and slightly curved.The masters of the Yang School of Tai Chi have retained the pure form which is practised slowly and that has become the signature style. Though most of the movements are practised very slowly, Master George advises younger children to perform the fast form of Tai Chi because they have a lot of energy to burn. The faster form is more suitable for applications, and to achieve that, one should know all the movements like the back of their hand. Here, Master George reminisces the words of Bruce Lee who said that he did not fear the person who practises thousands of techniques, but he is cautious of those who practise one technique a thousand times.

Quan. This style is characterised by soft movements, a forward-leaning posture, and spectacular hand techniques. A lot of emphasis is placed on redirecting the internal force.

Sun Style

The youngest of the Tai Chi styles was created by Sun Lu-Tang, who was a great exponent of two internal martial art styles, Xingyiquan and Baguaquan, before he learned Tai Chi. The Qigong exercise brings great internal power to this style and is like an undercurrent beneath the calm surface of a river. High stances enable elderly people to practise this. It is the flow of Qi or energy that completely heals and relaxes one while performing this style.

There are many other styles apart from the ones mentioned above. One should be very clear about their aim before choosing the style. For instance, if one is looking to practise Tai Chi purely as a martial art, one may choose a faster-paced style; those who want to just maintain good health can opt for a slower-paced long form. Whatever the style, this exercise, if practised with sincerity, can change a person's life forever.

Wu or Hao Style

This style was created by Wu Yuxiang and passed on to Hao Weizheng who contributed a lot to it, hence it is known by both names. This style is marked by slow and loose movements that look well synchronised. These movements are controlled by internal power, and emphasis is placed on correct positioning.

Wu Style

This other Wu Style was developed by Wu-Quan You and his son Wu JianTM

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Trending Now

ucked away amidst dense foliage, in a bylane in Bengaluru’s Jayanagar, is Go Native, a delightful restaurant that uses indigenous grains, pulses and spices in food that celebrates traditional flavours in slightly unusual and contemporary ways. Anvitha Prashanth, the cofounder, says, “Go Native’s food is unlike any other you have tasted at any restaurant in Bengaluru. We have taken traditional favourites from across the country and given them a healthy and contemporary twist. We use indigenous ingredients -- fresh, seasonal, non-GMO fruits and vegetables, and ancient grains. We have substituted refined oil with cold pressed oils and desi ghee, and swapped refined sugar with jaggery, khandsari sugar and dates. Our restaurant is one of the few places in Bengaluru that offers a lot of options for vegans. We have also recently started a special breakfast menu at our new store in HSR Layout.”

Seasonal Twist to Food

The menu itself is divided into soups, salads, small plates, large plates, kids’ special, desserts, beverages and cold pressed juices, wellness boosters, teas and coffees. With the key philosophy of farm to table, the restaurant sources its vegetables and fruits locally; this ensures organic, farm fresh supplies through the year. Menus hence change

periodically to keep in sync with seasonal products. We started our meal with the Moringa Leaf and Corn Soup that is made with drumsticks, drumstick leaves and sweet corn, and flavoured with Indian spices. It has a strong peppery undertone and is yet, refreshing and wholesome. Among the salads, a must try is the delightfully fresh Broccoli, Caramelised Sweet Potato, Melon and Walnut Salad that also has baby spinach and cherry tomatoes tossed in a lemon pepper dressing. The best way to explore the varied flavours of the menu is to help yourself to some small plates. The Millet Mangalore Buns served here are made of fried millets and banana, and served with coconut chutney. This is a delightful take on the coastal delicacy, albeit with a healthy twist. Likewise, the Harabhara Sabudana Kebab is made of sago balls and mixed greens, topped with crispy okra and spinach, and served with mint chutney. The food here is based on the philosophy that sustainable farming creates a positive food system. We also tried the Go Native special thaali that has some local specials like Sajjige Roti, Bajra Roti, Raw Banana Thindli Palya, Brahmi Shorba shot, Sandige and Paan shot among others. The Kids'

Special section includes a delectable Choco Peanut Butter Shake that is a sure shot hit with kids and adults alike. A must try is the thin crust Millet Pizza (also available in a Jain version) which has a millet crust, topped with tomato sauce, mozzarella cheese, sweet corn, mushroom, paneer and caramelised onions. To end your meal on a sweet note, savour the Matka Vanilla Pudding with Gulab Jamun that combines a vanilla pudding with dry gulab jamun and nuts, topped with pomegranate seeds. We tried the Muesli Tart too, with Jackfruit and Coconut Compote, that comes with crispy muesli tarts stuffed with jackfruit, cinnamon and coconut compote, and accompanied with sweet coconut milk. The tarts are crisp and yet have a crumbly texture that offsets the softness of the jackfruit. In all this is a meal that is good for you as it is good for the environment. The food itself has its heart in the right place; what more can you ask for? Address: 64, 10th Main, 5th Block, Jayanagar, Bangalore - 560 041. Tel: 080 26642552 Timing: 12 noon to 9:45 pm Meal for two: Rs 800 Our pick: Go Native Special Thaali

Go Native is a café serving fresh food that is seasonal, local, and organic, which means it is all things good on your plate —By Bindu Gopal Rao

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Trending Now

uch like drugs, medical devices and equipment are today a key input in the healthcare sector. Widespread availability and easy accessibility of quality medical devices is critical to the realisation of our goal of universal healthcare. India is currently the fourth largest medical devices market in Asia after Japan, China and South Korea, and the market in the country is expected to grow to USD 50 billion by 2025. The growth is humongous across the world, and the global medical devices market size is likely to grow by a whopping USD 119.98 billion during 2018-2022, according to a report by market research firm, Technavio. With a rapidly expanding healthcare sector, India is today a lucrative market for all global companies manufacturing and selling medical devices and equipment. Most global companies are already selling products in India or are planning to enter the market. Even as the diversity and complexity of the Indian market remains a challenge for distributors, a series of new developments and trends are laying ground for improved regulatory standards, cost effective interventions, as well as improved supply chain management.

Trends in

medical devices distribution

With a rapidly expanding healthcare sector, India is today a lucrative market for all global companies manufacturing and selling medical devices and equipment. Sanjay Jha, Director, ColMed, describes the future trends in this sector

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Here are some prominent new trends that are expected to impact the medical devices distribution in recent years: Distribution Rationalisation For OEMs, managing distribution networks and sales channels effectively has always been a significant area of concern. Today, many OEMs have devised a strategy in which they focus on their core job of developing products, leaving the distribution conundrum to specialist group purchasing organisations. As seen in the USA, the complete distribution model is outsourced to a few national distributors, commonly referred to as Group Purchasing Organisations (GPO), who through their expertise and established tiers of distribution, make available the medical products

Growing realisation about the need to institute efficacious supply chain management practices has led distributors to turn to sophisticated technologies like artificial intelligence (AI) and machine learning to healthcare professionals. ColMed is one such Indian company, which has been at the forefront of this revolution in India. The GPO's big-dollar investments in quality manpower and sophisticated inventory control systems, help local distributors in tier 2 and tier 3 cities in catering to health centres, by enabling them to procure quality products at affordable prices. It is a win-win model for all, since OEMs can focus on enhancing product awareness, GPOs can use their expertise of distribution, tier 2 and tier 3 distributors can purchase products at low prices in spite of limited buying volumes, and customers get access to a wide array of products at reasonable prices.

2) Pricing Regulations by Government and its implication on Distribution Recognising the need to improve regulatory standards for medical devices, the government has initiated measures to set up a separate regulatory authority for this sector that hitherto came under the domain of drug regulator Central Drugs Control Standard Organisation. The government is planning to set up a Medical Devices Authority (MDA) that will devise Indian regulatory norms for the entire spectrum in the medical devices sector that till now adheres to FDA regulations. The government is also working on rules for rationalising the trade margins for medical devices that have been categorised as drugs. In fact, price caps have already been introduced on devices such as stents, reducing the profit margins of hospitals as well as distributors. All these measures are set to make regulations more stringent for devices, even as price regulations will have an impact on trade margins. Distributors are now trying to work on finding innovative distribution strategies that are more cost effective. Reducing Quality Differentiation: A number of factors have helped bridge the brand differentiation between the products of MNCs and local manufacturers. These factors TM

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Trending Now include improvement in the quality of Indian manufacturing and wide scale acceptability of Indian manufactured products which offer good results at lower costs. The wide choices between brands have reduced brand differentiation, which has helped local OEMs to compete with international MNCs. Though manufacturing remains limited to producing low technology products, a few domestic companies and MNCs with manufacturing facilities in India have successfully developed low cost products that are on par in terms of quality with existing products that require complex technical knowhow to manufacture. These products have succeeded in developing a niche market in many regions globally. For example, Indian manufactured heart valves have found new export markets in Myanmar, Kenya and Thailand. This has helped the medical devices exports register strong growth. Improved supply chain management using Artificial Intelligence and Machine Learning

Supply chain management is often a highly underrated part of an efficient distribution network. A report by an American healthcare supply chain management company concluded that improving supply chain management can enable health systems to reduce their supply expenses by an average of 17.7%, equivalent to USD 11 million annually per hospital. Growing realisation about the need to institute efficacious supply chain

management practices has led distributors to turn to sophisticated technologies like artificial intelligence (AI) and machine learning that can leverage big data and help standardise processes. This in turn results in better predictability, optimisation of supplies and reduction of wastage and expenses. AI based algorithms that use vast data for predictive analysis prove to be particularly useful in supply chain applications. Similarly, a McKinsey study found that using AI to enhance supply chain management could cut forecasting errors by 20% to 50%. As medical device and consumable distribution moves towards optimisation of resources, AI based applications are set to become a norm in supply chain management practices. Greater consolidation of businesses and growing role of private equity players A rapidly growing healthcare distribution business is fast catching the attention of private equity players who have turned towards investing in medical distribution businesses. This will result in greater standardisation of practices and inflow of more expertise in the sector. Apart from the entrance of more private equity players, a greater consolidation of businesses also seems to be on the cards. Globally, pharmaceutical and devices distribution have consolidated to a large extent. However, in India it is still largely fragmented. A series of acquisitions and mergers are already underway in the sector and the trend is likely to continue. As we move towards greater consolidation, this will also result in better supply chain management practices and improved technological prowess.

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Trending Now

As gentle as a

mother’s love Deepshikha Deshmukh, married to Dhiraj, the brother of actor Riteish Deshmukh, is an entrepreneur with a difference. She started a company called Love Organically, which makes skin and haircare products that are chemical free. She talks to Anita Raheja and Heena Agarwal about her enterprise

communicates via seed paper and ensures the use of bio-degradable packaging. Part of the company’s profits goes to the NGO, Snehwan - a non-profit organisation that provides educational empowerment to marginalised children of droughtaffected farmers. The brand uses natural and organic ingredients in its products. Deepshikha, who has studied organic product formulation and spent more than two years on research, consulted various naturopaths and Ayurvedic doctors before finalising the components of her products. Love Organically has a range of products for different concerns such as dry skin, something to help you sleep better, etc. It includes body washes, lotions, moisturisers, body oils, body butter, massage oils, face-packs, and hair oils. Currently, she is working on a men's line.

What was the thought behind starting a brand like Love Organically?

eepshikha Deshmukh, the daughter of Indian producer Vashu Bhagnani, and sister of actor-producer Jackky Bhagnani, is married to politician Dhiraj Deshmukh. She is a dedicated mother to her two children, and also a businesswoman who works as the business development head for production in Puja Films. Deepshikha started thinking deeply TM

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about the components that went into skincare products for children post motherhood. In 2014, while she was busy with film production, her son Vansh, who was a toddler then, developed a skin allergy. Deepshikha searched high and low for an ointment which was chemical-free and right for a baby's skin. Upon discovering that most so-called ‘natural’ products use unnecessary, synthetic ingredients, and finding few options available, the hands-

on mother decided to take matters into her own hands, quite literally. She decided to manufacture a range of skincare products that would suit sensitive skin and work best for both, mother and baby. That is how Love Organically was born. Love Organically ensures that all raw materials are procured from farmers, rendering a fair share and consistent business to them. The brand also

Love Organically can be perfectly described as a concoction of a mother's unconditional love and the goodness of nature, all packed into one! It was my son's delicate skin that got me caught up with skincare products, and the lack of natural ones. That was the start of my journey to create products rooted in Ayurveda, made with organic, naturally occurring ingredients, guided by the wisdom of generations. I wanted to create products that were suited for mothers and their kids, without any worry of skin damage. Our vision is to do something that is bigger than us, and be part of a movement where skincare does good for us and Mother Earth.

Yours is a very unique offering. What are the kind of ingredients that go into Love Organically products? We use a neem-calendula formula, where neem has antibacterial properties and calendula soothes the skin. Our Sleep Tight range has lavender, which has been used for

“Our vision is to do something that's bigger than us and be part of a movement where skincare does good for us and Mother Earth”

centuries as a tool to aid sleeping. There’s a honey range for normal everyday use and a mogra line for glowing skin. While other companies are becoming fragrance-free, we want to bring fragrance back -- smell is the strongest of our senses. We want our clients to feel the freshness of

a botanical garden and bring nature back into dressers and bathrooms. All products are paraben and sulphatefree, which sometimes cause the skin to break out. There are also no mineral oils and petroleum jelly, which over time, dry out your skin and change the texture. TM

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Trending Now You are what one would call a 'Mompreneur'.

I absolutely love it. Being a mom and an entrepreneur are my two favourite titles, and I love the term `Mompreneur'.

People now understand the value of products that are natural, and made in India. What do you think about this trend?

We as a brand are rooted in Ayurveda; our culture and our country. From our bottles, stickers and our concepts, to the people behind it, to the Ayurvedic doctors and naturopaths, to every ingredient that is picked up from the farm personally by me, everything is from India. Our packaging material is made from biodegradable material. We want to give back to Mother Earth whatever we have taken from her. In that way, I believe, we are teaching our children to understand and value nature.

One skincare tip you swear by? Which is your favourite skincare product and why?

I swear by one routine which everyone else should also, and that is skin hydration. My current favourite skincare product is the Love Organically neem and calendula body butter -- it hydrates the skin and is full of Ayurvedic herbs, and helps removes blemishes; it is perfect for dry and irritation-prone skin.

Lavender Essential Oil L avender works as an ‘alignment potion’, as its prime function is balancing and normalising body functions and emotions. The oil of lavender is a beautiful, calming blend of the fresh and the floral. Its ability to soothe has been utilised for thousands of years. Lavender essential oil, when blended with a base oil and applied on the scalp, helps relieve dandruff and soothe the scalp due to its anti-fungal and antibacterial properties. Apart from this, pure lavender essential oil is also known for relieving stress and inducing sleep. NOTE: Mix 30 drops of essential oil in 50 ml of a base oil such as apricot or coconut, and apply on the affected area. PRICE: INR 995 for 10 ml

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