January - February 2021
A health and wellness magazine
16:8 The Doable Diet The Truth about
Telemedicine The need for Clean Beauty Uplift your
Body Image
Healing with Music Niranjan Mukundan A strength to reckon with INDIA
Jan - Feb 2021 1 Healthcare
Contents
12
10
9
12
Editor's Note
The editor touches upon the need for early intervention and support for those born with a disability, to improve their quality of life, and to enable them to realise their potential.
In the Spotlight In
Dispelling doubts about Telemedicine. Covid-19 and its effects on the heart. Zinc as an immunity booster.
22
10
Nutrition/Diet
It is only by understanding the essence of mortality and overcoming our fear of death that we can look beyond, says Sadhguru.
26
Explore the 16:8 diet. Green tea for a healthy heart.
Sadhguru Says
38
Feature
Meet Niranjan Mukundan – the Indian para-swimmer who braved all odds to emerge a winner.
22
42
68
Thankfulness – the path to wellbeing. The five aspects of holistic health. Develop a healthy body image.
Skin brightening with body polishing. Glutiathione – ideal for would-be brides.
Wellness
52
Medical Insider
Cook Smart
Delicious, wholesome bread recipes by Chef Ishijyot Surri.
30
Clean Beauty – a movement that is slowly but firmly making its presence felt – advocating beauty products that are safe for people and the environment, containing only safe, non-toxic ingredients, which pose neither a danger to your health or that of the planet.
76
Beauty
76
Fitness
Charcot Foot – What every diabetic should know. Preserving human eggs for future use.
An asana that keeps you warm and energised through winter. The right way to work your abs. Moves to keep anxiety at bay.
56
84
Developmental milestones in children, and what to do if there are delays. The role of hypnosis in treatment. Healing with Naad, or music therapy.
A new alternative to dental braces. Introducing some health products. A book written during the pandemic.
Health
Cover Story
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52
42
Trending Now
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26 30 INDIA
Healthcare 6 Jan - Feb 2021
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Jan - Feb 2021 7 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
Disability No Bar
Volume 3, Issue 4, Jan - Feb 2021
T
he cover feature for this issue might come as a surprise for our regular readers. We are honoured to share with you the journey of Niranjan Mukundan, an Indian paraswimmer, who has brought laurels to the country despite being born with a congenital defect -Spina Bifida, as well as clubfoot. We hope to bring you more such inspiring stories in our upcoming issues.
Editor Deepa D. Raizada Associate Editor Sunipa Sinha Consulting Editor
Advisory Panel
Children born with birth defects face umpteen challenges in life due to various disabilities, which could be a limb defect, mental retardation, deafness, visual impairment, etc. Some are hereditary, but very often, there is no real cause. There is little control over the way a foetus develops in its mother’s womb, and it would therefore be grossly unfair to blame anyone for these defects.
B. Jyothi Designer
Rajiv Saxena Managing Director Blue Ocean Media Pvt. Ltd, Mumbai, Delhi, Ahmedabd
Md Shakeel Ahmed Contributors Surela Chakraborty Khushboo Ramnane
That said, women intending to be mothers definitely need to take care of themselves in every way, before and after conception, for a healthy pregnancy.
Priyanka Roy Cover Picture Ram Karan
Dr Ashok Kumar Grover
M.D. (AIIMS). MNAMS, FRCS (Glasgow) FIMSA, FICO, FAICO Awarded Padma Shri by the President of India
Disabilities can be an impediment for doing things we consider normal in life. However, rehabilitative therapies, prosthetics, etc. can make a big difference to how individuals afflicted with the same, lead their lives. People like Niranjan have proved now and again that determination can overcome the biggest of hurdles in life. Parents of differently abled children need to explore options that can be made available to them. Families ignorant of such should be made aware that there is help for children with special needs, which should be sought at the earliest. And society needs to be conditioned towards having greater empathy for such individuals.
Marketing Ramki: 98846 94708 Sanaullah Khan: 93152 58330 Advertising & Enquiries
Dr K.S.Santhan Gopal. MD(AIIMS),FRCS(Edin),FRCOphth(UK)
Former President AIOS, Ex Hon Gen Secretary KOS Ex Secretary Bangalore Ophthalmic society, Ex Associate Editor IJO
Connect with us: +91 91009 48787 healthcareindiamagazine@gmail.com Note: All images in this publication are either
I wish our readers a wonderful year ahead. May the new year bring good health and cheer to all! Please write to us on healthcareindiamagazine@gmail.com
under Creative Commons licence, or used with permission. All opinions expressed in this issue January - February 2021
are the writers' own.
January - February 2021
Prof. B.R.Shamanna
Professor, School of Medical Sciences Hyderabad
Contact: 040 23569148 www.healthcare-india.org www.akritipublishers.com INDIA
Healthcare 8 Jan - Feb 2021
16:8 The Doable Diet
Akriti Publishers
8-1-284/OU/552, OU Colony, Shaikpet Hyderabad, Telangana 500008
A health and wellness magazine
The Truth about
Telemedicine The need for Clean Beauty Uplift your
Body Image
Healing with Music Niranjan Mukundan A strength to reckon with
Deepa D. Raizada healthcareindiamagazine@gmail.com
facebook.com/Healthcare India Website : www.healthcare-india.org
INDIA
Jan - Feb 2021 9 Healthcare
Sadhguru Says
Fear of Death – The What and Why of it Sadhguru, Isha Foundation, talks about death, mortality and what lies beyond
I
f we look at how we have perceived and portrayed death in India, you will see that death is not sinister. The dark thing about death is the loss for the living. If people lose something precious to them – it could be things, it could be people – they will break down. So, it is darkness only for the living, but death itself has always been portrayed as a grand event in this culture. It is only now that Indians are imitating the West and walking with heads down when someone dies. Above all, there are wonderful stories. The legend goes that Shiva has made the Maha Shmashan his earthly abode and is waiting there. Every time somebody dies, he dances in celebration. What kind of a pervert is he that if somebody dear to me dies, he will dance and celebrate?
The soap bubble
Let’s look at the fundamental aspects of life. In the experience of most human beings, life is just their body, their thoughts, and their emotions. If we pay some attention to the nature of our lives, we can clearly see that both, the body and the mind, are accumulations. Beyond these accumulations, there is life. To use an analogy – when you were a child and you blew a soap bubble, the bubble was real, but what was inside the bubble was just the same atmosphere that is all over. When the bubble burst, a drop of soap water fell on the floor, but where the content of the bubble went, you could never see, because it is part of everything. This is the nature of life. The whole cosmos is a living mass of life. When the bubble burst and this air or this life that was trapped in the bubble got released, what was happening on the other side was way bigger than what can happen within the trap of physicality. Shiva is INDIA
Healthcare 10 Jan - Feb 2021
laughing, singing, and dancing because one life got released from the mortal coil.
Fear of death – social conditioning
Seeing death as a tragedy is physically, mentally, emotionally, and socially a reality – existentially, it is not. A child is an offspring of life – he is not yet a slave of social conditioning. He would even play with the dead; it would not matter. But because adults feel this is inappropriate, they will try to condition the child. When somebody very dear to them dies, most people actually feel as if this is the end of the world. But after some time, they will come around. Children do not have this time-lag – they come around quickly, because they are less influenced by what is happening in society. How society handles death has a purely mental and emotional basis, which means, it is our making – we could make it whichever way we want. Maybe the so-called educated people have given it up, but otherwise, if somebody dies in this country, they will beat the drum and have a party. I am not trying to belittle the loss that a person goes through. But all mental factors – your thoughts, your emotions, your social opinions and situations – are only relevant to a certain extent. Existentially, what you think, what you feel, what your society thinks, is absolutely irrelevant. That
You must understand the essential nature of your life. Only when you realise you are mortal, the longing to know that which is beyond, will arise
is why we always position Shiva, one who we consider as the highest, on the edge of society. He is always on the cremation ground.
This mortal coil
This is how every yogi starts his life. From the age of eight to 17, I spent an enormous amount of time in the cremation ground – it simply intrigued me. I would just sit there. People would come and set fire to the body. You know, firewood is expensive, so some people want to save on the wood. I do not know if any of you have witnessed this – when the body gets cremated, the first thing that burns up is the neck, and unless they made the wood
arrangement very large, invariably, the half-burnt skull rolls off. This happens after three-and-a-half to four hours. By that time, no relative is there – they are all gone within one or two hours. So, I would pick up the skulls and put them back on the pyre. Everyone talked about so many things – I wanted to see it myself. I spent days and nights in the cremation ground, not even knowing why. Today, we send those who are seriously on the path, to the cremation ground to spend a certain amount of time there, because mortality has to sink into you. You must understand the essential nature of your life. Only when you realise you are mortal, the longing to know that which is beyond, will arise. If you think of God, you will not become spiritual – you could actually become very stupid. You will think that you can do idiotic things in your life, and with a prayer, everything will be fixed. You do not do your job properly, but you think you will produce good results. You do not study for your exam, and you think you will be first in class because of your prayer. The moment you address the mortal nature of who you are, the longing to know what this is all about, and what is beyond this thing that people are here today, gone tomorrow, will become a natural quest. That is the spiritual process. INDIA
Jan - Feb 2021 11 Healthcare
In the Spotlight
Busting myths about
Telemedicine Dr Saurabh Chawla, Founder, Docterz.com, India’s only exclusive video consultation platform, clears some misconceptions about online consultations between doctors and patients
I
t was a rather uneventful evening. I was sitting in the OPD at my posting in a remote village when I came across a patient in an extremely bad condition. His entire body was riddled with necrosis and gross skin lesions -- it was nothing I had seen before. I rang up my wife who is a dermatologist and sent her the pictures of the patient, along with the history of the patient. To my surprise, she diagnosed the patient with a fungal infection. Usually, a fungal infection is a rather harmless condition, which can be managed with appropriate treatment. Due to lack of awareness and inaccessibility to proper care, the
patient had been undergoing treatment by faith healers and quacks who gave him steroids and other medications that made his condition worse, to the point that the infection had become resistant and was now beyond cure. I was shaken. A simple infection, mishandled for two years, had now dealt such a massive blow to the quality of life of the patient, as well as the doctor-patient relationship. This is what inspired me to start an online video consultation company to leverage modern technology, to provide care and treatment to patients even in the remotest of areas. Since I started my company two years ago, the telemedicine industry has grown by leaps and bounds, especially in times of COVID-19. Telemedicine, also called telehealth,
includes but is not limited to, online consultations between doctor and patient over a digital platform. This has acted as a boon during this pandemic by providing a safe medium for patients and doctors to interact, while minimising the risk of exposure. While telemedicine is being widely used now and is increasingly gaining popularity among the masses, there are certain myths associated with it, some concerning doctors, while others are related to patients.
In this article, I would like to bust some of the following myths: Tele-consultations come with a risk of impersonation and quackery
On the patient’s side, there are certain roadblocks in the patient’s mind, the first and the foremost being, “Is it really a doctor giving advice?” For this, the patient should make sure that they use only reputed platforms to consult a doctor. Moreover, it is preferable to have a
video consult to rule out any sort of impersonation. Certain platforms have a list of verified doctors, which makes it easier for patients to choose a doctor amongst a list of the same.
Connectivity issues and language barriers make teleconsultation an unviable solution
Issues like connectivity and network are no more relevant, courtesy stiff competition between telecom players. In today’s scenario, mobile internet data is cheaper and more accessible than ever before. The penetration and reach of high-speed internet are only going to increase as we move forward. As for language barriers, it is a valid concern, as the majority of our country is not well versed with English, but many apps are poised to come up with options of vernacular languages and excellent user interface, which will further enhance the experience and help increase its reach to the masses.
Tele-consultations are not at par with in-clinic visits
Talking from a doctor’s perspective, many doctors have an apprehension that online consult lacks the scope of the physical examination and thus cannot be considered at par with the in-clinic visits. We, as clinicians, need to understand that telemedicine is here to complement physical consult and not replace it. Telemedicine is an excellent tool for follow-ups and second opinions. One can also use the tool for the first consult in case of morbid and old age patients, as well as patients residing in remote locations. Apart from consults, telemedicine can be an excellent tool for network expansion for clinicians. Many corporate hospitals are using it for medical tourism for patients outside India.
Tele-consultations come with the risk of a horde of legal issues
Many physicians are apprehensive of the legality around tele-consultations. The government of India and the erstwhile MCI acted proactively at INDIA
Healthcare 12 Jan - Feb 2021
the start of the lockdown in March and released guidelines on the use of telemedicine. Furthermore, a certificate course has been started by the government to train doctors on how to use telemedicine. Therefore, a teleconsultation conducted in accordance
A tele-consultation conducted in accordance with the government guidelines is considered as a valid and legal interaction between the doctor and the patient
with the government guidelines is considered as a valid and legal interaction between the doctor and the patient. Most apps allow doctors to locally store all the records of the patient and their interaction with them in a secure manner, which can be used in case a dispute arises.
Tele-consultations put data privacy at risk
Data privacy and security are other roadblocks in the minds of the doctors. Most of the companies providing telemedicine services take strict note of data privacy and security. Doctors should try to use platforms that provide encryption and HIPAA compliance. At our company, we are continuously exploring the best possible ways to make the doctor-patient interaction more secure. Currently, we have encrypted and HIPAA compliant video call service, and are working to make the entire process end-to-end encrypted. To summarise, the COVID-19 pandemic has acted as a catalyst for telemedicine, the way demonetisation acted for digital payments. Social distancing and lockdowns have made us understand the need and utility of telemedicine. The world will recover soon from the pandemic, but telemedicine is going to stay and grow exponentially. It will be a big contributor to the state’s economy and the medical tourism industry. We, as entrepreneurs, doctors and patients, need to constantly work and innovate to make telemedicine an important and useful tool in the health delivery systems, try to figure out its drawbacks, and solve them with effective solutions. That way, no patient in our country would ever have to suffer again due to lack of awareness or accessibility to quality care. INDIA
Jan - Feb 2021 13 Healthcare
In the Spotlight
COVID-19 Recovery and Increased Heart
Physicians across the world began noticing that more and more patients who had had no heart involvement during their COVID-19 infection, were coming back to the OPD with various complaints related to the heart It was being anticipated that those whose lungs got affected with COVID-19 and needed blood thinner and steroid and oxygen, might develop long-term respiratory problems. We all knew COVID-19 patients were developing either acute heart attack and heart failure, or various abnormalities related to the heart beat. But physicians across the world began noticing that more and more patients who had had no heart involvement during their COVID-19 infection, were coming back to the OPD with various complaints related to the heart.
Ailments
Recovering from coronavirus is causing other health issues, and the heart is one of the organs being increasingly affected, says Dr Arif Mustaqueem, Senior Consultant, Interventional Cardiology, Fortis Escorts Heart Institute
Recently, it has been noticed that cardiac ailments are occurring more and more commonly in patients who had no cardiac involvement initially.
M
r Agarwal (name has been changed for privacy), a 52-year-old male was discharged from the COVID-19 ward of a reputed private hospital after testing negative. Doctors congratulated the family and everyone was happy. The next morning, he developed severe breathlessness and was rushed to the hospital again where he was diagnosed with advanced and acute heart failure. The family was surprised, as he had not had any heart ailment in the past or during his coronavirus related admission. He was given treatment for heart failure, and responded well and recovered. Today, the word COVID-19 has become familiar in every household. And everyone has their own opinion about it-- from cause to caution.
Why is the whole world so scared of COVID-19?
Primarily, we have two reasons: (a) Chances of getting infected are extremely high, and (b) On getting the infection, there is a high possibility of death and long-term disability, with shortness of breath or heart ailment.
INDIA
Healthcare 14 Jan - Feb 2021
Should we really be scared or are we overreacting?
Everyday, more than a thousand people are dying because of COVID-19, and the number alone is enough to petrify many. Our knowledge about the virus is constantly growing, as the disease is a new one. The management of the disease is constantly evolving, with advancement in our understanding of the direct and indirect effects of the virus on the
human body. Very rapidly, lots of treatment strategies have evolved across the world over a short period of time. Today, we are able to handle the illness with better recovery rates than during the early days of the pandemic. Besides the high mortality, what is disturbing and scaring the doctors is the return of patients to the hospital after being discharged on complete recovery from the illness.
A study was published by JAMA, one of the reputed journals in the USA. They initially claimed that 78% of their recovered patients had cardiac involvement post COVID infection. Later, they clarified and corrected some of the statistics, but the fact still holds true that there are a good number of patients who developed cardiac ailments following recovery from COVID-19.
Strategy
If it is true, then it is important for various reasons. Firstly, the patient who feels these symptoms, should not delay seeking consultation with a cardiologist. Secondly, it is important for the cardiologist to identify, do research as to why this is happening, and institute appropriate treatment INDIA
Jan - Feb 2021 15 Healthcare
In the Spotlight
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People should seek medical aid at the earliest, during this pandemic, as delay in seeking help results in more complications and advancement of the disease. The medical fraternity should continue to develop new strategies to identify those at risk, identify them at an early stage, and treat them appropriately. Constant efforts to develop new treatment strategies is another need of the hour, besides taking good care of the humans suffering from this scary infection.
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Another aspect of the effects of the pandemic on heart health is a combination of various factors such as prolonged lockdown, resulting in restricted mobility and lack of exercise. Staying home results in eating more and eating frequently, which is bad for our health. Stress and fear also play a negative role in heart health.
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It is believed that a large part of the human population will be infected before herd immunity is developed and COVID-19 incidence decreases. This will mean, we are going to have large numbers of patients who will suffer from COVID-19 and recover. And if a large fraction of those recovered are going to have their hearts affected, it will create another major public health problem. New treatment strategies will be required, as scientists across the world are busy trying to understand the way this virus affects human bodies and what should be done to prevent these damages. Also, once these damages have taken place, what needs to be done to control the ill effects of these cardiac damages.
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New treatment strategies will be required, as scientists across the world are busy trying to understand the way this virus affects human bodies and what should be done to prevent these damages
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Medical facilities are already saturated with a high number of cardiovascular ailments across the world, and very actively instituted efforts to combat this pandemic of cardiovascular ailments, even prior to the COVID-19 pandemic. Most of the risk factors were identified, and the modifiable risk factors were being controlled aggressively. The addition of this new risk factor to cardiovascular ailments has its own implications at a community level, and will require new strategies to be developed.
HEALTHCARE INDIA March 2020
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In the Spotlight confirmed a high prevalence of zinc deficiency among children belonging to low socioeconomic groups in India, reporting an overall zinc deficiency of 44%. Zinc is a mineral that our body does not store or produce. To add to it, a large percentage of Indians have a lower intake of zinc than the required levels for optimal immune function. Zinc is associated with many biological functions in the human body, and is involved in multiple cellular processes. Zinc is vital for more than 300 enzymes in the body, plays a key role in protein synthesis, wound healing, DNA synthesis, cell division, and is required for proper sense of taste and smell. It is also a key component of WBC, that fights infections.
Zinc to fight COVID-19
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ur immune systems do a remarkable job of fighting off foreign cells to protect us against various allergies and illnesses, though factors like age, demographics, hygiene etc. are a few variables that determine how resilient this defence mechanism will be. It’s only natural that when a pandemic like the novel coronavirus or COVID-19 strikes, we’re bound to feel more concerned than usual about staying strong and healthy. The number of coronavirus cases in the world is fast approaching the 15 INDIA
Healthcare 18 Jan - Feb 2021
million mark, and more than six lakh people have died till date. India is also witnessing a staggering rise in the number of infections every day, crossing a one million mark, and now is the third-worst affected country hit by the pandemic, after the USA and Brazil. Scientists and doctors from prominent medical institutes globally have been emphasising the importance of an optimally functioning immune system to safeguard against the disease. Several clinical nutritionists have also recommended consuming adequate amounts of zinc to boost immunity in
Eating a balanced diet with sufficient minerals including zinc is one of the best ways to boost our immune system now, more than ever, with the COVID-19 outbreak, says Dr Soumitra Das - Director, South Asia - Zinc Nutrient Initiative, International Zinc Association
fighting COVID-19. Having immunity boosters and a balanced nutrition is an important way to help reduce the risk of viral infections, which will help build a more resilient immune system in the long run. In the present-day scenario, zinc has a crucial role to play in improving immunity levels in human beings. Widespread deficiency of zinc in the human population has resulted in poor immunity to fight against diseases. As per the WHO, over 2.2 billion people are deficient in zinc globally. Recent epidemiological studies have
Zinc deficiency often makes one more susceptible to flu, cold and other viral infections. A severe lack of zinc can massively reduce the activity of immune cells and the production of antibodies. Even a slight zinc deficit can make elderly people more susceptible to virus infections and allergic diseases. Several studies have shown that balancing zinc deficits by targeted administration can redress this susceptibility and strengthen the immune system. An adult body contains 2-3 grams of zinc, and a daily intake of up to 15 mg of zinc is needed to maintain a steady state.
Zinc deficiency often makes one more susceptible to flu, cold and other viral infections. A severe lack of zinc can massively reduce the activity of immune cells and the production of antibodies The Recommended Dietary Allowance (RDA) of zinc for adults of 19+ years is 11 mg a day for men and 8 mg for women. For pregnant women, the recommended daily intake of zinc is 11 mg, and for breastfeeding women, 12 mg. The tolerable upper intake level is the maximum daily intake unlikely to cause harmful effects on health. For
zinc, it is 40 mg daily for males and females of age 19+ years. Zinc is naturally present in foods and available as a dietary supplement. A wide variety of foods contain zinc. Animal-based foods are the best source of zinc, and oysters top the chart, with meat and poultry providing the maximum zinc in the developed nations. Plant-based foods are generally low in zinc content. The bioavailability of zinc from vegetarian diets is lower than non-vegetarian diets. Phytates, which are present in vegetarian foods like whole-grain breads, cereals, legumes, etc., bind zinc and inhibit its absorption. Vegetarians might benefit from using certain food preparation methods that increase bioavailability of zinc, like soaking beans, grains and seeds in water for several hours before cooking or allowing to sprout; roasting, fermenting, etc. Plant-based foods containing a considerable amount of zinc include nuts like walnuts, almonds, cashews and seeds, like sunflower, pumpkin and watermelon seeds; milk and dairy products; whole grains and legumes, like chickpea, lentils and beans. Fresh fruits and vegetables are generally a poor source of zinc. However, fruits and vegetables containing a comparatively better source of zinc include avocados, pomegranates, guavas and mushrooms, spinach, broccoli, respectively. INDIA
Jan - Feb 2021 19 Healthcare
In the Spotlight The majority of Indians have a cereal-based diet; hence, zinc deficiency is widespread in the Indian population. Vegetarians sometimes require as much as 50% more of the RDA for zinc than non-vegetarians. The best way for strict vegetarians is to have a balanced diet by including vegetarian food rich in zinc, like dairy products, whole grains, legumes, etc. In addition to dietary diversification, the approaches to address zinc deficiency in humans are food supplementation, food fortification and biofortification.The latter one is the ideal approach for enriching food crops with zinc, through genetic biofortification (hi-zinc varieties) and agronomic biofortification (zinc in crops). Many population segments, both in developing and industrialised countries, do not get adequate amounts of essential micronutrients through diet. Nutritional supplements through food supplementation or food fortification offer a reliable and safe option to help support the immune system. Dietary supplements contain several forms of zinc, including zinc gluconate, zinc sulphate, and zinc acetate. In addition to standard tablets and capsules, some zinc-containing cold lozenges are also available. Processed foods like breakfast cereals, wheat flour, salts, etc. are fortified with zinc.
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Healthcare 20 Jan - Feb 2021
Zinc through a balanced diet and dietary supplements is the key to boost immunity for fighting COVID-19, until there is any effective drug or vaccine developed and made available to the public at large. In fact, it would be prudent to say that even if there is any effective drug or vaccine developed in the near future, having improved immunity to fight the infection would be desirable, as prevention is always better than cure!
Dietary supplements contain several forms of zinc, including zinc gluconate, zinc sulphate, and zinc acetate. In addition to standard tablets and capsules, some zinccontaining cold lozenges are also available
INDIA
Jan - Feb 2021 21 Healthcare
Nutrition/Diet reducing insulin resistance, which helps in diabetes management. l
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Honey Thaker, Head Nutritionist, Fitness Science & Nutrition, Purenutrition. me, talks about the benefits of intermittent fasting
The 16:8 diet
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he popularity of the 16:8 diet has skyrocketed in recent years, especially among millennials who are looking to lose weight and burn fat. Perhaps the reason behind the popularity is that it does not come with a strict set of rules to follow, or a list of foods to include in or exclude from your diet. It is considered less restrictive and more flexible than most diet plans. The 16:8 diet shows effective results and can easily fit into your lifestyle.
What is 16:8 intermittent fasting?
The 16:8 intermittent fasting or 16:8 diet is an easy, convenient, and sustainable INDIA
Healthcare 22 Jan - Feb 2021
way to lose weight and improve overall health. It involves cutting down and limiting the consumption of foods and beverages rich in calories to a set window of eight hours per day and fasting for the remaining 16 hours. One can repeat this cycle as frequently as they like. You can start with once or twice per week to every day, depending on your nutritional needs and personal preferences.
the weight loss process. Apart from that, fasting for most of the day boosts metabolism, which in turn aids in weight loss as well. l
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Benefits of 16:8 Dieting
Aids in weight loss: In 16:8 fasting, you are expected to cut down your calories for the limited time span in which you are eating, and this helps l
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Lowers cholesterol: When combined with a nutritious diet and regular exercise, the 16:8 intermittent fasting can help keep your cholesterol in check. Improves heart health: The 16:8 fasting keeps your cholesterol in check, controls your calorie intake, and manages your food habits, which are all contributing factors for a healthy heart. Beneficial for diabetics: It helps in
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Enhanced brain function: It can help enhance brain function and improve concentration. It can also protect against age-related memory loss. Reduces stress: The 16:8 diet plan helps reduce the levels of cortisol in the body, which means less stress. Prevents diseases: It may also help prevent and manage diseases such as diabetes, certain heart conditions, some types of cancers, and some neurodegenerative diseases.
How to get started
You can begin by picking an eight-hour window and limit your food intake during that span of time. One way of doing it is eating between noon and 8 pm. This way, you’ll only need to fast overnight and skip breakfast the next day, but can still eat a balanced lunch and dinner, along with a few snacks throughout the day. Another method would be eating between 9 am and 5 pm. This will give you plenty of time to have a healthy, filling breakfast and a normal lunch around noon, and a light, early dinner or snacks around 4 pm.
While the 16:8 diet does not specify what food to include and what to avoid in a diet, it can be beneficial and will maximise the potential of the diet if you stick to a healthy, nutritious one
These are some of the most common methods. However, you can experiment and pick a time frame that best fits your schedule.
Recommended foods
While the 16:8 diet does not specify what food to include and what to avoid in a diet, it can be beneficial and will maximise the potential of the diet if you stick to a healthy, nutritious one. Try balancing your meals with a good variety of healthy whole foods, such as: Fruits: Apples, bananas, berries, oranges, peaches, pears, etc. Vegetables: Broccoli, cauliflower, cucumbers, leafy greens, tomatoes, etc. Whole grains: Quinoa, rice, oats, barley, buckwheat, etc.
Healthy fats: Olive oil, avocados, and coconut oil. Sources of protein: Meat, poultry, fish, legumes, eggs, nuts, seeds, etc. Avoid, or at least limit, junk food and processed foods. Try sticking to calorie-free beverages like unsweetened tea and coffee. Drinking water and beverages while fasting will keep you hydrated and full, and help control your appetite.
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Drinking cinnamon herbal tea during the fasting period is recommended, as it helps suppress appetite. Consume water regularly throughout the day, including the fasting period. Watch less television and limit Internet exposure to reduce exposure to images of food, which may stimulate a sense of hunger. Exercise just before or during the eating window, as it will trigger hunger and ensure that you are full. Ensure that you are mindful when you are having your meal. Try meditation during the fasting period to allow hunger pangs to pass. INDIA
Jan - Feb 2021 23 Healthcare
Nutrition/Diet Green tea is an excellent health supplement and can lower the risk of heart disease substantially, says Sundeip Bhatia, Business Head - India, Shilpa Medicare Ltd
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ot many of us are aware of the fact that a humble cup of green tea can bring oodles of benefits to your heart. Yes, recently conducted research on the effects of tea on heart attack patients shows that both, black tea and green tea enable one to reduce blood platelet aggregation, thereby reducing the risk of cardiovascular disease.
Have you started drinking green tea for a healthy heart?
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Healthcare 24 Jan - Feb 2021
Another study in China concluded that habitual green tea consumers have a 39% lower risk of heart disease and stroke, 56% lower risk of fatal heart disease and stroke, and 29% decreased risk of all-cause death as compared to never or non-habitual green tea drinkers. It shows habitual green tea consumption (twice or thrice a day) leads to healthier and longer life expectancy. Green tea is a rich source of polyphenols, which protect against cardiovascular disease and its risk factors including high blood pressure and dyslipidaemia. Around the world, we have almost 3,000 varieties of tea. Camellia Sinensis is one of the popular varieties. When the leaves of this plant are simply picked and dried without fermentation, it is called green tea. And the best part about this plant is that it contains more catechins, polyphenols and bioflavonoids than the fermented variety of the same plant. It is these catechins that
give green tea its heart-protecting and blood-thinning properties.
Green tea clears clogged arteries
In today’s fast paced and fast-food world, atherosclerosis (clogged arteries) is quite common. Our poor diet and sedentary lifestyles are the main reasons behind a rise to the problem. However, it has been found that there is also a natural genetic tendency in some people to develop atherosclerosis. So, when we grow older, our arteries naturally get hardened and start accumulating fats, cholesterols and blood platelets in the artery wall. Within some time, they form a layer of atherosclerotic plaque. When they thicken and block the entire artery, a heart attack or stroke occurs. It has been found that green tea may keep your artery passageways clear by: Reducing LDL (the bad cholesterol) and leaving HDL (the good cholesterol) alone. HDL removes the atherosclerotic plaque.
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Reducing blood level triglycerides, the chemical that forms fat. Too much of triglycerides in the blood can cause heart disease. Reducing lipid peroxides, free radicals that can cause cellular damage to LDL cholesterols and other lipids or fats. They have been linked to heart disease. Reducing fibrinogen, or a protein found in blood involved in the formation of blood clots.
How much green tea is optimal in a day?
This is a pertinent question because too much of green tea means too much caffeine, which causes disruption in sleep, and overall mental and physical health. An analysis of nine studies found that people who consumed one to three cups of green tea daily have a lower risk of heart attack and stroke, compared to those who drank less than one cup. When green tea is consumed in moderation, green tea is safe for most people. You may have to limit or avoid it if you have iron deficiency or are pregnant, nursing, or taking medications for anxiety disorders or heart conditions. Drinking green tea regularly speeds up your metabolism process, and can help you lose weight and reduce your risk of several diseases, including diabetes, heart disease and cancer. INDIA
Jan - Feb 2021 25 Healthcare
Cook Smart
Breaking Bread Chef Ishijyot Surri, Executive Chef, Pachinco CafĂŠ, shares recipes for innovative breads, including one that is vegan
Quinoa Flour Banana Bread (Vegan, Nut-Free) Ingredients: l Flaxseeds, ground: 30 grams l Water: 60 ml l Quinoa flour: 150 grams l Baking powder: 5 grams l Baking soda: 2.5 grams l Salt: 1.5 grams l Cinnamon powder: 10 grams l Ripe bananas: 3 nos. l Stevia sweet granules: 30 grams l Coconut milk: 120 ml l Coconut oil (melted but not hot): 75 ml l Vanilla essence: 30ml l Apricots, diced (optional): 20 grams l Dried cranberries, roughly chopped (optional): 20 grams
Zucchini & Walnut Bread Ingredients: l Zucchini juliennes: 300 grams l Whole wheat flour: 200 grams l Crushed rolled oats: 100 grams l Baking powder: 5 grams l Baking soda: 2.5 grams l Cinnamon powder: 5 grams l Nutmeg powder: 2 grams l Large eggs: 2 nos. l Olive oil: 170 ml l Honey: 170 ml l Vanilla extract: 10 ml l Roughly chopped walnuts: 50 grams l Golden raisins, chopped: 50 grams
Method: 1. Pre-heat the oven to 175 degrees Celsius. 2. Line the bread mould with parchment paper. 3. In a dry bowl, mix together whole wheat flour, crushed rolled oats, baking powder and baking soda. Add cinnamon powder and nutmeg powder to this. 4. Mix together the zucchini juliennes. 5. Whisk the eggs till fluffy and add olive oil to it. Whisk it gently to avoid curdling. Mix honey and vanilla extract as well. 6. Using the cut and fold method, mix together the flour mixture to the egg mixture. 7. Fold in the walnuts and raisins. 8. Pour the bread dough into the lined mould. 9. Bake it for 40 to 60 minutes. Check the bread at the 40th minute by inserting a toothpick into the bread. The toothpick should come out clean. If not, let the bread be cooked for some more time. 10. After the bread is completely baked, demould it and cut it into slices. The bread can be consumed as it is or may be toasted on the griddle before consuming.
INDIA
Healthcare 26 Jan - Feb 2021
Method: 1. Pre-heat oven to 180 degrees Celsius. 2. Line the bread mould with parchment paper. 3. Mix together the flaxseed and water, keep it aside to bloom. (This is to be used as egg replacement) 4. Mix quinoa flour, baking powder, baking soda, salt and cinnamon in a
large bowl. 5. Mash the bananas in a separate bowl. Add stevia sugar granules, coconut milk, oil and vanilla. Mix thoroughly and add the flaxseed mixture. Stir thoroughly. 6. Combine the banana mixture with the flour and fold in the apricots and cranberries. Ensure that the batter is not runny. 7. Transfer the mixture into the lined
mould and tap it 2 to 3 times to evenly spread the batter inside. 8. Bake for 45-50 minutes. Check the bread at the 40th minute by inserting a toothpick into the bread. The toothpick should come out clean. If not, let the bread be cooked for some more time. 9. Remove from the oven and cool in the tin before slicing.
INDIA
Jan - Feb 2021 27 Healthcare
Cook Smart Obesity
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How much weight loss will occur after my bariatric surgery?
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What are the risks associated with this procedure?
The risks of remaining obese will eventually outweigh the risks associated with the surgery. When performed on an appropriate patient by an expert, these risks can be minimised. Risks include bleeding, loosening of staple lines, blood clots in the leg affecting the lungs, and vomiting due to the decreased size of the stomach, and vitamin and micronutrient deficiencies.
There are certain lifestyle changes necessary in order to succeed in this big step along your weight loss journey. Your diet and exercise routine will be the two most important components
Quinoa flour: 50 grams Individuals who are committed to l Ragi flour: 50 grams their postoperative care and follow the l Buckwheat flour: 50 advice of their doctor are more likely grams to be successful in maintaining their l Baking powder: 5 grams weight loss. l Baking soda: 2.5 grams l Large eggs: 2 nos. l Olive oil: 170 ml l Salt: 2 grams l Trail mix: 50 grams l
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2. Line the bread mould with parchment paper. 3. Mix together all the flours along with salt, baking soda and baking powder. Sieve all the flours. 4. Whisk the eggs along with oil, ensuring it is not curdled. 5. Add the flours to the egg and oil mixture, part by part.
8. Bake it for 30 to 40 minutes. Check the bread at the 30th minute by inserting a toothpick to the bread. The toothpick should come out clean. If not, let the bread be
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of this journey, especially during the first year.Ingredients: Postoperative follow-up care and support group meetings are the l Whole wheat flour: 100 additional key components after the grams surgery. l Oats flour: 50 grams
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most patients stay for two to three days in the hospital. You can return to work in seven to ten days after surgery.
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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.
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cooked for some more time. 9. Remove from the oven and cool in the tin before slicing.
6. Gently fold in the trail mix.
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Healthcare 28 Jan - Feb 2021
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Cover Story As the world moves towards sustainability on all fronts, what we use on our skin and hair are also experiencing a shift. Woke companies are moving towards clean products that have natural ingredients, are organically certified, and even the synthetics used are largely safe for the skin and hair. Yet, there is a lot of ambiguity regarding these products, choosing the right one and telling the authentic ones from the wannabes. Surela Chakraborty investigates the concept of clean beauty and sheds more light on various aspects associated with this growing trend
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lean beauty is not just a millennial phrase. It has become a way of life for many of us. Conscious living enthusiasts are detoxing to remove all the clutter from their plate, mind, wardrobes and products of daily use. Companies are also evolving in harmony with modern needs. The beauty industry is no exception. While indigenous brands are providing clean options for skincare, haircare, and cosmetics, many are just using this term as a gimmick to win the trust of conscious buyers. One must be cautious not to fall into this trap.
What is so clean about Clean Beauty? INDIA
Healthcare 30 Jan - Feb 2021
Amit Sarda, MD of Soulflower, describes clean beauty as, “The way you navigate stress, environmental factors, rest and repair, all affect your glow. Clean beauty is about using safe and effective products that work in harmony with your skin, repairing and protecting it from environmental damage.”
How it started
The rise of the ‘Clean Beauty Movement’ owes its origin to the 1970s CoverGirl clean make-up campaign, with its fresh-faced and no-make-up look. In this century, the British brand Ren, which means clean in Swedish, created skincare products devoid of harmful chemicals, motivated by the co-founder’s wife, who developed a skin irritation during her pregnancy while using ‘all-natural’ alternatives. The movement has gained traction in the past few years, with people switching to a completely ‘clean’ routine. Previously, only one or two products were clean, but the increased availability to match demand, has made the premise a movement. Interestingly, the word remains shrouded in doubt as there is no legal definition for it. The time is now to debunk all the myths and put it in perspective.
What is Clean Beauty?
A lot of enigma surrounds these two words, ‘Clean Beauty’, and the reader might wonder what it means. Subarna Saha, a principal scientist with 18 years of experience, who is developing
sustainable natural extract ingredients while supporting clean and ethical beauty, explains, “Clean beauty is not a trend anymore; it is an individual’s conscious choice to use products that are mindfully crafted and produced. It is avoiding the usage of harmful toxins and chemicals that conventional skin and hair care products such as soaps, shampoos and creams contain. Clean beauty is synonymous with non-toxic beauty.” The core of clean beauty philosophy lies in keeping away from these harmful chemicals that are deemed toxic by the European Union or independent agencies like the Environmental Working Group that tests and certifies cosmetic and beauty products. It focusses on ethical ways of sourcing ingredients, manufacturing products and packaging them sustainably. It is also believed that clean beauty products should have transparent labelling, listing all the ingredients instead of using vague terms like ‘fragrance’ and ‘all-natural ingredients’. While it is important to check the product labels before purchasing, understanding the concept of clean beauty is essential to take that informed decision. While clean beauty is pro-environment, it is not ‘all-natural’ or ‘organic’. It does use safe synthetics that mimic plant based natural ingredients that are non-toxic. Basically, no stones are left unturned to ensure the quality and efficacy of these products. Subarna emphasises, “The beauty industry has used these harmful chemicals as they are legal globally, INDIA
Jan - Feb 2021 31 Healthcare
Cover Story and the consumers think they are benign. The reality is that these toxic ingredients can have long-term effects like disruption of natural balance and hormone levels, and even cancer.”
ECOCERT and enriched with bio actives that nourish the skin. The cosmetics are handmade by the local women of Umergaon in Gujarat, thus contributing to better livelihood for them.
Shradha Mutha and Sainath Jain, founders of HIVADO, a clean beauty brand for men, succinctly describe ‘Clean Beauty’ as:
Thus, clean beauty addresses both, safety and sustainability in one go.
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How Clean Beauty is different from other buzzwords
“The use of safe and effective plant based and laboratory made ingredients.
The term ‘Clean Beauty’ is often thought to be synonymous with ‘all-natural’, ‘organic’ and ‘preservative-free’. One must understand that not all organic, natural, and green products are nontoxic. Clean beauty is equivalent to nontoxic beauty. Emphasis should be on eliminating as many toxins as possible from daily products.
A brand which is transparent and ethical in its practices. Products that are biocompatible, without any irritation or disruption to the skin and general wellbeing of a user.”
The baseline for clean beauty is also cruelty free and following ethical fair-trade practices while sourcing the ingredients. At Disguise Cosmetics, founders Desiree Pereira, Lakshay Mohindroo and Shivangi Shah ensure that they do not use any animal derived ingredients as raw materials, as they contribute to global warming, and that the packaging is recyclable, if not plastic free. They have recyclable options and recycling programmes to have packaging returned to reduce carbon footprints. Regarding ethical sourcing, Desiree speaks about Marula, one of
Clean beauty is not a trend anymore; it is an individual’s conscious choice to use products that are mindfully crafted and produced... Clean beauty is synonymous with non-toxic beauty” – Subarna Saha, Principal Scientist
the lesser known ingredients from Africa, which has healing properties. The supply is very sustainable. One can only use the fruit fallen on the ground. Given that the region has faced exploitation and lack of fair trade practices in sourcing of shea butter and cocoa in the past, there are now better rules in place. They also ensure mica sourcing is child labour free. Similarly, HIVADO has used custom-made aluminium packaging with food-grade epoxy resin coating inside to ensure compatibility of the formula. The aluminium containers are completely recyclable and sustainable. While not all clean beauty products are vegan, it is important to ensure that no animals are harmed during their clinical trials. Rubeina Karachiwala, the founder of Ruby’s Organics, mentions that water is not used in the products, which eliminates the need for harsh chemical preservation. A combination of ingredients like seed butters, plant derived oils, natural waxes, clays, and minerals are used to prepare healthy and natural colour cosmetics like lipsticks, foundations, blushes, kohl, bronzers, and eye shadows, to name a few. The colours come from food grade pigments that are certified by
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Healthcare 32 Jan - Feb 2021
It is not essential for all clean beauty products to be natural, because in the 21st century, the science of beauty has evolved to include a plethora of safe synthetics, preservatives, and man-made ingredients. Severe skin infections can occur for not using wellpreserved products, informs Desiree. While clean beauty products can be organic, it is not a prerequisite. Even non-organic products can be non-toxic and safe. Similarly, Ayurvedic products and home remedies can only be categorised as clean beauty products if they are non-toxic. It is often difficult to know this due to reduced regulation in this space.
What should be avoided
Subarna explains, “Common nasties found in skincare and cosmetic products include parabens, sulphates, phthalates, chemical sunscreens, heavy metals, aluminium compounds, essential oil-based fragrances, etc. These can cause dire health problems in the long run. For example, sulphates make the skin feel tight, strip it of its natural oils, and stronger sulphates can lead to skin irritation. Moreover, longer chain parabens can damage the reproductive organs, cause hormonerelated cancers, thyroid imbalance, and obesity. Phthalates which are used for
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There is a lot of data on why sunscreens having chemical filters are best avoided. For example, oxybenzone. Modern and clean sunscreens ensure that they are safe on the skin but stay effective against harsh UV rays for much longer – Desiree Pereira, Co-founder, Disguise Cosmetics
skin penetration, extend the shelf life of synthetic fragrances, maintain flexibility in nail paints, are highly toxic, and linked to reproductive and hormonal harm.”While these ingredients are still used in non-clean beauty products in safe limits, it is being eliminated in clean beauty products wherever possible. Other toxic ingredients that are usually present in regular cosmetics are:
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Parabens like Butylparaben and Isobutylparaben Chemical UV filters Octinoxate and Oxybenzone Diethanolamine (DEA) Triclosan Phthalates like Dibutyl phthalate Ammonium lauryl sulphate (ALS) Formaldehyde Butylated hydroxy anisole (BHA)
The lingering doubt whether only natural or synthetic ingredients blended with natural extracts are safer, have been laid to rest by Desiree. She says, “Most natural remedies like natural fragrances and essential oils can be allergens, irritants or sensitisers, and are made up of 30-40 ingredients such as cinnamic alcohol/aldehyde, hydroxy citronellal, geraniol and eugenol. Thus, synthetically isolating the key fragrance molecules, keeping them devoid of allergens is what makes them natureidentical. She adds, “At the same time, synthetic ingredients are not always safe; the most documented one includes methylchloroisothiazolinone and methylisothiazolinone, that are preservatives. Many solvent-based nail polishes have harmful chemicals like phthalates, discussed above. There is INDIA
Jan - Feb 2021 33 Healthcare
Cover Story a lot of data on why sunscreens having chemical filters are best avoided. For example, oxybenzone. Modern and clean sunscreens ensure that they are safe on the skin but stay effective against harsh UV rays for much longer.”
The most important misconception is that clean skincare brands are not effective. Products do not need harmful chemicals to be effective — Bhaskara Seth, Co-founder of Neemli Naturals
DIYs with ingredients like mango tree sap, aloe sap and lemon extract cause contact dermatitis, while reetha or soap nut can cause severe drying and damage to the hair. In Europe, henna is heavily regulated, as it can cause allergies to develop over time. Products which have water content need more preservatives, so make sure to use well preserved formulations or oil or waxbased ones. There are both, good natural and synthetic ingredients, and it is essential to strike a balance between them. A lot depends on choosing the right products, based on the skin type.
The Regulatory Bodies
The office of the Central Drugs Standard Control Organisation (CDSCO) is the Indian licensing authority responsible for the mandatory registration for all cosmetics imported into India. It is in the office of the Drug Controller General of India (DCGI). The DCGI’s office administers the Indian
Drugs and Cosmetics Act of 1940, which governs the manufacture, sale, import, export and clinical research of drugs and cosmetics in India. BIS and Ayush guidelines are followed for personal care and Ayurvedic products, respectively. Globally, ECOCERT and Environmental Working Group can be referred to this.
The Apps to analyse ingredients
There are several applications created to detect whether a beauty or personal care product is ‘clean’, based on the rules laid down by the EWG and ECOCERT. The following are a few listed .
Think Dirty, created by Toronto entrepreneur Lily Tse, is built around EWG regulations, and it recognises nearly 70,000 products and rates them on a “dirty meter” from 1 to 10. The Good Guide website and app is highly credible and thorough, as it has product ingredient information along with authoritative sources for chemical regulations to rate products that can be easily understood. Cosm Ethics is a European app that analyses a product by scanning the bar code. It yields results in seconds and suggests better alternatives. The database has more than thousands of products, with information gathered from manufacturers and retailers. The Skin-Deep website and Healthy Living App are a part of Environmental Working Group and use the “EWG Verified” mark to ensure the product is toxin free. This application is created with the mission, “To empower people to live healthier lives in a healthier environment. With breakthrough research and education, we drive consumer choice and civic action.” Detox Me is a free app that uses research to help reduce a consumer’s exposure to potentially harmful chemicals in all household products, including beauty items. This app is created with the aim of eliminating
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toxic products, recommending safer alternatives, and simplifying technical jargon and confusing labels. Basically, it is like a prescription for prevention. Apart from these websites and apps, there are other portals that will help one understand ingredients in cosmetics better. For instance, there are beauty product marketplaces like The Detox Market, Credo Beauty and Follain, which have several clean beauty products. The French cosmetics firm, Officinea, has developed an app to scan ingredients for toxic or chemicals.
Why Green Washing is worrisome
The other peril most consumers fall for unknowingly is ‘Green washing’.
This happens when brands mislead consumers by claiming the products are safe, non-toxic, eco-friendly, and natural, when they are not. Many consumers just check the front label of a product that lists these terms: Botanical, chemical-free, dermatologist recommended, earth-friendly, extracts, gentle, green, herbal, mineral, natural, fragranced, oil-free, organic (always look for a certification to make sure it is actually organic), paraben-free, plant-based, plant-derived, pure, raw, sensitive and sulphate-free. The consumer is super impressed, and immediately purchases the product without thinking about its long-term consequences. Therefore, much emphasis should be given for
transparent labelling, mentioning all the ingredients, instead of only keywords.
What do statistics say?
Subarna mentions, “According to 2016 data from a survey, 71% of consumers will pick up a face cream or lotion if it is claimed to be ‘natural’, and 38% would buy a shampoo or hair oil if it was made with ‘botanical’ ingredients. A survey was carried out by the research firm Euromonitor, which stated that words like ‘natural’, ‘organic’, ‘botanical’, ‘free from’ some harsh chemical, and even ‘religious compliance’ influenced the purchase decisions of over half of Indian consumers when it came to selecting hair and skincare products.” Desiree explains, “The demographic is a little older, it is usually the 25-38year age group opting for sustainable options. According to the latest data, 75% of newly launched brands have some aspect of clean beauty in it, and 75% of population are demanding the clean beauty brands.” Soulflower started the clean or green beauty concept in 2001; then, the customers opting for it belonged to the 24-34-year age group. In the last two years, the 18-24-year age group is opting for clean beauty products. Thus, 78% of consumers are opting for clean beauty and sustainable brands. INDIA
Jan - Feb 2021 35 Healthcare
Cover Story For Neemli Naturals, the core target group comprises digitally savvy women between the ages of 25 and 40. Their consumers are involved in their skincare routines and are mostly upto-date with global trends in the clean beauty industry.
Debunking the myths
Desiree informs, “There are a couple of challenges such as miscommunication around synthetic ingredients, for which people are afraid to use products made with them. The truth is, synthetic, nature-identical ingredients or naturally sourced ingredients are often created as safer alternatives against impurities or adulteration from their natural counterparts.” Bhaskara Seth, Co-founder of Neemli Naturals, explains, “The most important misconception is that clean skincare brands are not
Organic products have ingredients that are less contaminated as they are harvested, manufactured, and preserved without any chemical pesticides, fungicides, and antibiotics” — Amit Sarda, MD, Soulflower effective. We use nature-inspired ingredients along with technology to create highly effective skin solutions. Products do not need harmful chemicals to be effective. Our ingredients and actives work very well in addressing and improving several skin concerns. The others would be around smell and looks – even our products are fragrance-free, they smell fresh and comforting.” “The lack of understanding, and misguided information are a challenge for the entire beauty industry, and not just clean beauty brands. Several indigenous skincare companies are offering products which are free of “toxic”, “nasty” or “suspicious” chemicals. Whether there is any scientific proof that these ingredients are dangerous or problematic, is the real question,” believe the founders of HIVADO.
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Rubeina explains the challenges she faces as the owner of a clean makeup brand. “The only limitation we have is with the colours/textures we can work with and the shelf life of a product. Our products are highly pigmented and can be
compared on application with any other brand available. The longevity of the product is also about 3-6 hours. We use natural and bio-active raw material to replace cheap and synthetic versions of ingredients that are designed in the first place to replicate the natural ones. But to maintain economies of scale, big corporations need to use cheaper and more durable ingredients. Hence, we suffer. Also, with a sensitive market like ours, women have many questions, doubts and queries. We try to respond and guide every one of them in the best manner possible. The biggest obstacle for us is to convince women to purchase a new product online without trial. We try to find solutions every day!” It is not true that all clean beauty products are expensive and that not using them can cause permanent damage. Care should be taken to use the right products that suit your skin.
What impact is Clean Beauty having on the beauty industry?
Indian Clean Beauty Brands A list of Indian brands known for their clean beauty practices: l
foreign clean beauty brands have not only created a niche for themselves, they have also proved that clean beauty products are safe, effective, and not boring!
How to make the switch Amit Sarda, MD of Soulflower, gives effective tips to choose clean beauty products: l
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There are a lot of questions being asked to brands and onus being put on them to look for better alternatives, believes Desiree. Bhaskara says, “The industry is constantly evolving. As awareness and consumer needs grow, the industry will continue to take shape. With sustainability becoming a growing global conversation, the hope is that the skincare and beauty industry will keep moving towards better practices. Tech-enabled clean beauty with a personal touch will play a crucial role in the coming years. The clean beauty movement is positive – for consumers and for planet earth. Ultimately, the industry with its ingredient trends, sustainable practices and effective products, will be driven by consumer needs.” Now the advancement of technology, blended with the use of safe, natural ingredients and environment-friendly packaging that is attractive, has tipped the scales in favour of clean beauty products. Just as the indigenous and
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Take informed purchasing decisions by doing proper research about ingredients and their long-term effects. Organic products have ingredients that are less contaminated, as they are harvested, manufactured, and preserved without any chemical pesticides, fungicides, and antibiotics.
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The biggest obstacle for us is to convince women to purchase a new product online without trial. We try to find solutions every day! — Rubeina Karachiwala, founder, Ruby’s Organics
For products used to cover an extensive part of skin and hair, like lotions and shampoos, it is better to choose a clean alternative. Find clean alternatives for your daily products for hair and skincare. Start with one product and give it some time to adapt.
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Homegrown Ayurvedic beauty brands Forest Essentials Kama Ayurveda Just Herbs Ohria Ayurveda Biotique Royal Soultree Soulflower Shesha Naturals Ananda Himalayas Bipha Ayurveda Mantra Herbal Sadhev Balveda Weekend Ayurveda
Indian Skincare Brands l l l l l l l
Nature’s Tattva SkinKraft Vilvah Store Tribe Concepts Skinella Plum Neemli Naturals
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Mamaearth Moms and Co. HIVADO for men Juicy Chemistry Vaunt Skincare Ilana Organics Earthy Rhythm Vilvah Store Khadi Natural Organic Harvest Dear Earth Skin Yoga Ataasii Make-up Brands Disguise Cosmetics Ruby’s Organics
International Skincare Brands: l l l l l l l l l l l
Summer Fridays Ren Clean Skincare Beauty counter Necessaire One Ocean Beauty Farmacy Drunk Elephant Palermo Soapwalla Stacked Skincare The Makeup Eraser
Always read reviews of products. Understand their correct usage and storage. Remember, the skin takes time to heal, as the damage done by chemicals and external forces is intense.
Subarna advises, “Switching to clean beauty products does not have to be an overnight transition. Start with face and head products and then move on to body products. Identify one or two brands and stick to them.” Clean beauty is here to stay. When asked how clean beauty is shaping in India, Rubeina aptly remarks, “This is the future. Women and men the world over are becoming more responsible as consumers about the products they buy and the impact they have, physiologically and environmentally. Brands now focus less on the ‘income’, and more on the ‘outcome’. ‘There’s been a monumental shift in awareness and accessibility to information in the last decade. Consumers are not vulnerable anymore; they are empowered with knowledge. We now look beyond glamourous advertising and false claims for credibility, safety, and convenience.” INDIA
Jan - Feb 2021 37 Healthcare
Feature On the Forbes 30 Under 30 Asia 2019 list, under the game changers category, Indian para swimmer Niranjan Mukundan is the youngest to receive the prestigious National Award from the Indian government. Bubbling over with positivity and hope, this 25-year-old para sportsperson’s story is for people who believe dreaming is the first step to winning. And he has big lessons for us. By Khushboo Ramnane
‘It is about staying mentally strong’
L
ike any other kid, Niranjan was naughty and mostly a backbencher in school. His friends and teachers called him hyperactive because he could not sit in one place for more than five minutes. Two characteristics made him different, though. One, born with spina-bifida, Niranjan underwent 19 major/minor surgeries since he was as young as a year old, to as recent as last year for injuries. Spina-bifida is an incomplete formation of the spinal cord. He spent his childhood in and out of hospitals. Two, he was (and is) relentless. That naughty kid did not let his physical limitation affect his disposition. He was a big extrovert and continues to be a magnetic personality even today. When he was nine years old, in 2003, he underwent a spine surgery at Manipal Hospital, Bengaluru. Post-surgery care required about three months of sleeping on the stomach. Another major surgery for leg correction at Fortis Hospital, among many other minor surgeries, followed, but he kept affirming to himself that these procedures were going to make him stronger. What differentiates the good from great is how they thrive under pressure. With each setback, he envisioned himself closer to his goals. Niranjan took up swimming as aqua therapy and fell in love with the sport. The rest, as they say, is history. Born in Bengaluru, decorated para sportsperson Niranjan is not just the first Indian para swimmer to have crossed the 50 international medal haul representing India (66 medals won representing India), but also crowned the ‘Junior World Champion’ for a record breaking performance at the Junior World Games by winning (7 golds and 3 silvers) in the year 2015. With his infectious spirit, he affirms he is just milliseconds away from
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People look at a differently abled person with sympathy. What we want is empathy. We want people to look at us normally
participating in the Tokyo Paralympics to be held in 2021.
Tell us about this initiation into sports.
My life could have taken a different shape, had my parents not risked me being in sport, and done the regular route of school, college and a corporate job. They took a calculated risk.
Sports actually opened up avenues for me. I took up swimming as aqua therapy and fell in love with it. There are also some doctors responsible for me being on my feet. I met Dr Deepak Sharan in 2003-2004. At that time, I wasn’t able to walk properly. I used to have a fascination for shoes and could not wear shoes then. He promised he would make me stand up, and today I am grateful to him for that. He operated on me for 14 hours; it was a marathon surgery. Dr Narayan Hulse at Fortis has also been remarkable. I was down with injuries and ulcers that popped up on my leg. When I approached him, I had been suffering for six years. He did a debridement of my foot, where the first layer of bone was scraped out. It was infected, and one leg was longer than the other. INDIA
Jan - Feb 2021 39 Healthcare
Feature do things differently. This attitude has to change a bit. We might have some physical limitations but we also have extra capabilities.
How do you manage the financial side of being a sportsperson?
To be honest, I have had limited sponsors. When I started, it was only my parents supporting me financially. As I started doing well, some support started coming in. Gosport Foundation came on board since I started representing India. I believe it is high time corporates step in too. Athletes like us (other than just the able-bodied athletes) have done well too. Initially, people had little awareness of parasports. They did not realise that it is also an elite level sport. We have Asian Games, Commonwealth Games, and we compete at the highest level. Now people have started recognising us. There is similar name and fame as an able-bodied sportsperson. Para sports have come a long way, and people still have to cheer us up.
I come out tougher after each setback. I tell myself I’m mentally strong even when I am healing physically
What’s your routine like? The question that most people would have now is – how do you do it? How do you motivate yourself on grey days?
I understand it’s easier said than done, but it is about staying mentally strong. I come out tougher after each setback. I tell myself I’m mentally strong even when I am healing physically. If I don’t do this, it will put me down. It is evident in my case, as in most sportspersons, that injuries are going to make you stronger. I affirm every day that I am healthy. I am getting better. Not just because I am an athlete, but we all must believe that tough times are temporary. When you lose, you come out stronger. Recession, pandemic, depression…they are all a testing phase. Turn it around. Hold on to your strengths and compensate the disadvantages. When I couldn’t swim due to corona, other than visualising that I am swimming, I spent quality time with my family. I learnt the piano. It made me a better person off the pool as well.
What is your take on sensitisation regarding disability in India?
I have always read, seen and heard that people look at a differently abled person with sympathy. What we want is empathy. We want people to look at us normally. Disability is just a word. We INDIA
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I start my day at 6 am, swim for two hours, and another two hours of strength and conditioning training at the gym follows. Rest is crucial for an athlete. I rest for four to four-and-a-half hours after that and get on to evening training. After two hours of swimming in the evening, I do cardio and yoga to stay in top form. What keeps me going? It’s the pride in representing India. Being a champion takes years and years of hard work and sleepless nights.
Tell us about a personal favourite win.
The Junior World Championship. It was my last year as a junior in 2015. After this, I would compete at the senior level. I had no intention to win all 10 medals in the 10 events I participated in. Yet, three days later, when I finished the competition among 32 countries, I had won 7 golds, and hearing the national anthem as many times was a moment of great pride. I broke multiple records in Netherlands then.
What are your personal ambitions, going to the Paralympics?
fit and take kids to multiple physical activities, give them the exposure, and let them choose what they are best at.
With so many biopics being made, do you see yourself on the screen?
I have had a few exploratory talks with some people already. It’s just a start for me – I am micro-seconds away from the 2021 Olympics. I would love myself on the big screen when the time is right.
A qualifying cut – Because of Covid-19, qualifiers have been cancelled. Pools opened only six week ago. India was the last one to open up. I hope to get back to track and training shape with the help of my team and my coaches. I look forward to representing India at the Paralympics. I hope to make it to Japan next year.
Do you have suggestions for youngsters who want to get involved in sport?
Doing what you love and loving what you do. This mantra will take you to great heights. And parents and people who are looking at their kid’s future – have them involved with some physical activity – the current generation is so glued to phones and social media, adults too should themselves keep INDIA
Jan - Feb 2021 41 Healthcare
Wellness
ATTITUDE OF
GRATITUDE Being grateful and counting your blessings is a good way to forge deeper bonds, improve health and become stronger, says Kaartik Gupta, a clinical psychologist
W
e all have our own share of ups and downs in our lives. It is a part of our existence. That is what life is all about -- a process of constant change and evolution. As a Buddhist tale teaches us, no matter what happens, this too shall pass! Maintaining our stability (physical, mental and emotional) is what we strive for, and wish to achieve. That is the beauty of the dichotomy of life, maintaining the balance between
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change and stability. One such powerful way of doing it is developing an attitude of gratitude. Gratitude is about feeling and expressing appreciation: for all we’ve received, all that we have (however little it may be), and for all that has not befallen us. It is easy to crib about things not going your way, to feel disheartened due to the ever-mounting problems which can eventually make you feel helpless, and to just surrender to the challenges life throws at us.
Being grateful for all that we have gives us the strength to face situations more effectively. It diffuses self-pity and selfcenteredness which hamper our growth, and removes us from a complaining mode into a best-outcome mindset.
Benefits of gratitude
Gratitude facilitates contentment and thus reduces our sufferings from anxiety and depression. l Gratitude promotes physical health as it strengthens our immune system, lowers blood pressure, and improves our quality of sleep. l Gratitude strengthens the bonds of our relationships as we feel more connected to our loved ones, and promotes healthy attachment patterns. l Gratitude makes us generous and compassionate, which in turn influences and inspires others also to be more compassionate. l It keeps us grounded and makes us humble. l In the pursuit of happiness and life satisfaction, gratitude offers a longlasting effect in a positive feedback loop of sorts. Thus, the more gratitude we experience and express, the more situations and people we may find to express gratitude towards. l
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Wellness Developing an attitude of gratitude
When I look back on the suffering in my life, this may sound really strange, but I see it now as a gift. I would have never asked for it for a second. I hated it while it was happening and I protested as loudly as I could, but suffering happened anyway. Now, in retrospect I see the way in which it deepened my being immeasurably. — Ram Dass
An attitude of gratitude means making it a habit to express thankfulness and appreciation in all aspects of life, on a regular basis, for big and small things alike. Some ways of developing this habit are: l
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Wake up every morning and thank God for giving you the gift of life. Acknowledge and appreciate all that you have. Make it a habit to say “Thank You” to the shopkeeper at the store after buying anything, the autowallah or cab driver who drives you safely to your destination, and to anyone who helps you meet your goals in any way. Start a gratitude journal or diary, and every night before going to sleep, write down the things that you are grateful for, proud of, and excited about. Appreciate and express your gratefulness to your family members, friends and colleagues who stand by you through your ups and downs.
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Appreciate yourself for your efforts and achievements. Whenever faced by a difficult situation, be grateful for all that you have, as it will help you to look for solutions rather than get bogged down by the problem, as well as assist in good decision-making.
Gratitude is both, a trait and a state, and thus it can be developed with repeated practice. So, start today itself and try
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Kaartik Gupta is a Consultant Clinical Psychologist at AKGsOVIHAMS Medical Centres at Pitam Pura and Satya Niketan. He is an RCI Licensed Clinical Psychologist and provides psychotherapy, counselling, psychological assessment, and de-addiction counselling to people of all age groups.
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Wellness
Sheath your body
health and happiness to
Self-discovery with holistic healing is the path to your unlimited potential and a fulfilled life, says Dr Larra Shah - Celebrity Holistic Healer, Astro Science expert and life coach
The sacred texts define the human body in five sheaths - Koshas, or five aspects.
Physical wellbeing (annamaya kosha)
Did you know that the human body was not designed to sit for more than a few hours in a day? There are two main factors that require attention: Gut health and physical activity. Researchers have shown that both men and women who report increased levels of physical activity and fitness, have reductions in relative risk of death (by about 20%–35%). It is alarming that children under the age of five years are hooked to watching a screen for hours, which can change their posture forever. Three things you can do everyday if you are not motivated to work out: 1) Work on your posture: Stretch your body for 10 minutes after every two hours, take a break from work or being the couch potato.
2) Do spot jogging for 10 minutes three times a day to slowly help you start a routine.
3) Play treasure hunt, walk a pet, or
dance to break the routine of the day. Regular physical activities can
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Healthcare 46 Jan - Feb 2021
Scientists at UCLA showed a direct link between probiotics consumed and elevated amounts of the important mood regulating neurotransmitters
improve your muscle strength, boost your endurance, and you will have more energy to tackle daily stressors.
Energy wellbeing (pranamaya kosha)
Did you know we have more than 72,000 naadis or subtle energy channels, according to the Samhita sacred texts? When this system flows freely, we are vital and healthy; when the flow becomes weak or congested, we struggle with poor mental and physical health.
Three things you can do to ensure balance in your body: 1) Yogic practice of hand mudras, similar to
reflexology: Each finger represents an element (tatva) that helps the flow of subtle energy through the neural network in the body.
2) Massage therapy: A systematic review and
meta-analysis of a study showed improvement in pain, anxiety, insomnia and depression in people.
a direct link between probiotics consumed and elevated amounts of the important mood regulating neurotransmitters. There are many dimensions of the manasa (mind), according to the Vedic texts. Dr Larra stresses on memory as the root cause of many mental issues. Memory plays an important role in mental wellbeing; it can create despair or miracles.
Three things you can practise for mental wellbeing: 1) Studies show that activating the brain
with regular brain exercises over time increases the volume of the hippocampus, a key part of the brain’s memory network. It also improves many aspects of people’s thinking. You can practise simple brain exercises everyday for five minutes each day.
3) Breath work and pranayama helps
strengthen the connection of the mind and body. It balances the internal energetic flow in the body, helps relaxation and mindfulness.
Mental wellbeing (manomaya kosha)
Recently, there has been significant research emerging on the connection between gut flora and mental health. Scientists at UCLA showed INDIA
Jan - Feb 2021 47 Healthcare
Wellness
Basic eye-care explained in story form; profusely illustrated; interesting, easy to understand language! Little book for children, parents and teachers!!
2) To engage in an activity you are
passionate about for 30 minutes to an hour each day: Reading, painting, video games, singing, solving puzzles, anything that can give you joy, self-appreciation, and peace.
3) Music therapy, guided meditation,
visualisation techniques, professional self-talk tools can be therapeutic.
Intellect wellbeing (vijnanamaya kosha)
Life can be lived in only two ways -either you survive it, or you live it. If you are constantly struggling to stay afloat because of future fears or existing worries, then you are surviving. If you are living in the moment with joy and bliss, then you are living. Intellect can be limiting when it is practical; living with awareness and wonder can give you optimal health and unlimited potential. If you have a purpose, a calling beyond your mundane life, then you will be motivated, vital, joyful as you serve, help and do more than you ever imagined. Find your purpose, and in the meanwhile, the best way is to do volunteer work, work with an initiative, an NGO, and help as many people as you can.
Bliss –Social wellbeing (anandamaya kosha)
Human beings are a social species that relies on support to survive and thrive. When you experience a social snub, a cruel word, or an insult, it almost feels like a physical pain. Our need to
connect is as necessary as our need for food, water and basics.
1) How is your relationship with
yourself? Are you using selfsabotaging behaviour and not loving yourself enough?
2) Learn and practise yog asanas for self-confidence, public speaking and social skills to deal with the constantly changing world.
3) Talk to a professional if you are
having recurring thoughts of feeling lonely; talking to someone is therapeutic.
Dr Larra advocates holistic healing, as it balances all areas of life. If these aspects are unified, and the core of your being is strengthened, you will not fall sick even for a single day of your life. If you don’t fall sick, you are vital, creative, passionate, and have an inner power that is designed to do great things for you, your loved ones and the world.
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OptometryToday@gmail.com
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Wellness
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BODY IMAGE
BUILD A POSITIVE ONE Dr Dhara Khokhar, Clinical Psychologist registered with Rehabilitation Council of India (RCI), talks about the importance of a healthy body image and not falling prey to the appearance culture, which focusses on one’s looks rather than other skills and qualities
ne’s physical appearance, attractiveness and beauty have always been widely appreciated and treasured attributes for human beings. Over the ages, these thoughts have been strongly endorsed and deeply engrained in our primary outlook. Of late, this over-emphasis on beauty has led to the emergence of an ‘Appearance Culture’ -- a culture where your beauty and appearance far outweigh qualities and actions. So much so, that at times, even professional competence is fallaciously evaluated by how you look. While it may not be condescending for someone to be valued by looks alone, the very fact that one’s physical appearance has increasingly become pivotal to our general happiness, mental health and well-being, is indeed worrisome. So, what exactly is a body image? A body image implies how you feel about your appearance, and how you judge your self-worth. Another important facet of a body image is how you behave as a result of these feelings. While a healthy body image indicates that you feel happy and comfortable with the way you look, a poor body image, on the other hand, translates into low morale, body dissatisfaction, anxiety and low self-esteem. This appearance culture has established certain cultural ideals of beauty. Earlier, various cultures across the world had different standards of beauty, but with the widespread proliferation of social media, global ideals have been forged. These ideals promote an inverted pyramid shape for the males, with excessive muscular mass; and an hourglass shape for the females, with an overall slim profile. The media liberally posts edited pictures of perfect looking models, thereby reinforcing these unattainable ideals. The idea that is being seeded is that our body is
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not perfect, and that it ought to be managed, changed, controlled and constantly improved. This is because the economic viability of abundantly available body transformation products, medical procedures, body shaping clothing, food supplements, anabolicandrogens and steroids largely hinges upon our dissatisfaction from not being able to realise the ideal body type. Women and teenage girls, as a group, have been the most affected lot from this toxic propagation. This has led to an all-pervasive sense of negative body image among the female population. To overcome this sense of inadequacy, women tend to adopt crash diets, undergo surgeries and rigorous body treatment regimes. But with every new season, a new body morphed feature is promoted--the quintessential size zero, fuller lips, supple buttocks and so on. The troubled manifestation of all this is the development of a sense of unfulfillment, poor self-esteem and low confidence. It thus becomes incumbent on all of us to look beyond these false ideals and progressively approach a healthier body image. Certain measures that can be practised include:
Accept Your Body Appreciate your body the way it is. Be
less of a critic and more of a friend. Never body shame yourself. Be kind. Don’t make harsh comments or thoughts on your own self. Build a habit to cherish what you like in yourself and keep doing it as a habit.
Love Your Body
Make yourself feel good. If you are stuck, think about what your wellwishers like in you. Be amazed and thankful for all that your body can do. You run, swim, dance, jump for joy and much more. Always be aware of your body. Learn to identify when your body needs rest, sleep and exercise.
Take Care of Your Body
Eat healthy. Eat mindfully. When you eat right, you feel good. Take adequate sleep. Avoid long screen hours. Stay active. Stay fit. Choose your favourite fitness activity like dance, run or swim. Do it daily. Keep to a healthy weight. It makes you feel confident. Lastly, there may be times when these body image problems may be too much to handle alone. Speak to your family members, friends, and if need be, a therapist. Seek help. Body image disorders can be easily managed with care and therapy. INDIA
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Medical Insider “Of all the rights of women, the greatest is to be a mother.” – Lin Yutang.
Egg freezing is a safe and smart option for women who want to postpone getting pregnant due to other commitments, says Dr Parul Kaityar, Fertility Consultant, Nova IVF Fertility
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otherhood is a cherished dream for most women. However, in today’s times, women are sometimes unable to fulfil their maternal desires due to many other priorities like education, career, financial stability, or not having found the right partner. For these women, who are not planning to get pregnant, it is important that they realise that they still have their biological clock ticking,and if they don’t pay heed to it, then they forever lose the chance to have biological children. Egg freezing is a way to stop the biological clock, and preserve younger, healthier eggs, giving women an opportunity to get pregnant when they are ready to have children. Egg freezing is a safe and smart option for women who want to postpone getting pregnant due to other commitments. The younger, healthier eggs can be used when they are ready to have children.
What is egg freezing?
Egg Freezing: The how and why of it INDIA
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Egg freezing is a procedure in which a woman’s eggs are harvested from her ovaries, frozen and stored in liquid nitrogen at – 196 degrees Celsius. The biggest factor that determines the quality of eggs is the age of a woman, as younger eggs are healthier and have a better potential, of resulting in pregnancy. Therefore, the sooner one goes for egg freezing, the chance of more eggs of better quality per treatment, earlier in life.These eggs can be thawed and fertilised with the sperms once she is ready to conceive.
What are the steps involved in egg freezing?
Before starting the process, some tests are done to assess the quantity of eggs, which is called ovarian reserve testing, and the woman’s health. For the process, she first needs to take some injections which help in stimulating the ovary, resulting in the growth of multiple mature eggs in her ovaries.These eggs are then harvested
During the egg freezing process, it is important that the woman takes care of her overall health – nutritious food, regular exercise and adequate sleep are prerequisites
using a needle, which is inserted through the vagina under ultrasound guidance. This is a very safe and simple procedure, and once harvested, the eggs are checked for quality, and frozen by a process called “vitrification.” During the egg freezing process, it is important that the woman takes care of her overall health – nutritious food, regular exercise and adequate sleep are prerequisites. Though alcohol may not impact the quality of eggs, other substances such as party drugs should be a complete no-no during the ovulation cycle, as they could interact with the medicines.
Who should consider egg freezing?
Women who are not ready to have children: Women who want or need to delay childbearing in order to pursue educational, career or other personal goals. l
Early menopause: Some families have a history of early menopause, therefore fertility experts suggest women from such families to conceive quickly or if they have any issues, to freeze their eggs to use later. l
Medical conditions: For women with autoimmune conditions like SLE, or undergoing bone marrow transplant or cancer treatment, this technological advancement of freezing eggs has proved to be a blessing in disguise. l
Gives women time: Lastly, egg freezing allows the luxury of time to women to find the right partner to settle down with, before having children. l
Way forward
Egg freezing is a fantastic technology for women, but they need to remember that freezing eggs does not guarantee pregnancy for any woman; therefore, they should not delay pregnancy unless it is absolutely necessary. Secondly, women should opt for it at a younger age as younger women have better quality and quantity of eggs, which improves the chances of pregnancy later. It is equally important that they maintain a healthy lifestyle in order to get the best outcome from the treatment. INDIA
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Medical Insider
Diabetic Charcot Foot
Diagnosis and Treatment
For the successful treatment of Charcot foot, its early diagnosis is extremely important; this includes X-rays and other imaging studies or tests etc. If diagnosed early, and if the condition is not severe, it can be managed well with non-surgical treatment. These would include: l
One of the critical but very common foot problems that diabetes can cause is Charcot foot, which leads to disability, deformity and even foot amputation in extreme cases. Dr Pradeep Moonot, Orthopaedic & Podiatric Surgeon (Foot and Ankle), Mumbai Knee Foot Ankle Clinic, Mumbai, tells us more
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n India, the diabetes capital of the world, the condition of elevated blood sugar affects numerous people who suffer from diabetic foot or other foot deformities and ailments that are a common cause of hospitalisation. These foot problems mostly arise due to serious complications of nerve damage or poor circulation. One of the critical but very common foot problems that diabetes can cause is Charcot foot, which leads to disability, deformity and even foot amputation in extreme cases. The condition causes weakening of the bones in the foot of people who have significant nerve damage, also called neuropathy. The bones get weak to the extent that they fracture easily, and with continued walking, the foot eventually changes shape.
Causes and Symptoms
As mentioned, Charcot foot among diabetics develops as a result of neuropathy, which decreases sensation and the ability to feel temperature, pain or trauma in or around the foot area. As the sensation in the foot is almost negligible, the patient continues to walk, thereby making the injury worse. Thus, people who are suffering from neuropathy, are at an increased risk for developing Charcot foot. Some of the common symptoms of Charcot foot may include: pain or soreness in the foot; the affected foot may feel warmer; redness/swelling in the foot etc.
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Immobilisation: This is the first step to treat Charcot foot. As the foot and ankle are fragile during the early stages, the patient is advised to restrict his movements to avoid the foot from further collapsing. Often, as a precautionary measure, the patient is fitted with a cast, removable boot or brace. He may be advised to use crutches or a wheelchair. The bones usually take several months to heal, although it can take considerably longer in some patients. Custom shoes with special inserts: After the bones have healed, these custom shoes are advised to enable the patient to return to daily activities. Also, these may help in prevention of recurrence of Charcot foot or development of ulcers etc. Bracing may also be required in cases with significant foot deformity. Surgical Treatment: Surgery is recommended especially to patients where the Charcot deformity may have become severe or where nonsurgical treatments fail to show results. The foot and ankle surgeon will determine the appropriate procedure after assessing the patient’s condition.
Charcot foot among diabetics develops as a result of neuropathy, which decreases sensation and the ability to feel temperature, pain or trauma in or around the foot area normally be required in people without diabetes. l
Ankle deformity: Charcot of the ankle may sometimes get difficult to treat non-surgically and may require surgical fusion of both the ankle and the joint below the ankle to hold the foot straight. The risk in this kind of ankle surgery is based on factors such as the extent of bone destruction and the quality of the soft tissue. In short, the sooner Charcot arthropathy is diagnosed and treated, the better the final outcome.
Though surgical intervention among diabetics carries a higher risk of
wound complications, infections and amputation as compared to the nondiabetic foot and ankle fracture surgery, there is no other way out. Mostly patients avoid any kind of medical intervention or surgical treatment, fearing they might die as a result of complication arising from surgery. But that makes their condition all the worse, because every diabetic foot or foot deformity may not be as serious, unless ignored. As a precaution, the first thing that every diabetic should do is understand the seriousness of any kind of foot disease and visit a foot and ankle specialist immediately. They must carefully inspect both feet everyday, and keep their blood sugar levels controlled.
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Bony prominence: Many a times, a large bony bump appears on the bottom of the foot. This usually requires surgery, but the type of surgery depends on the stability of the bones and joints in the foot. Fractures that occur in the softer bones of diabetics: These are typically complex and usually require more plates and screws than would INDIA
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Health
Healing through Naad Meditation Therapy
Music therapy is not just a trending healing technique in the western countries, but actually has its origin in India, finding a mention in the Vedas and the Upanishads
Research has proved that music therapy can treat complicated and chronic disorders, or brain diseases like Alzheimer’s and Parkinson’s disease. It is an effective holistic healing technique, says Priyanka Roy, PhD Scholar, National Institute of Food Technology Entrepreneurship and Management
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he word “therapy” comes from an ancient Greek word “therapeia”, meaning “healing”. The word later appeared in the 19th century in Latin as “therapia”, and then it became popular as “therapy” in English. As we all know, there are various ways to treat or heal a disease or disorder. In this article, I’m going to cover Naad (Sound/
Music) therapy, a very interesting and easy way of holistic healing, for both physical and mental disorders. Some of us keep a playlist of our favourite songs on our phone to evoke happy memories, change our mood, and keep us energetic. Hence, many a time, unknowingly, we treat ourselves with music therapy.
Benefits of Naad (Music) Therapy
Music or sound therapy is one of the emerging sciences. In Western countries, music therapy is being introduced as a course in the modern era to treat disorders of both, the mind and the body. In Harvard University, music therapy is one of the most
popular certificate courses taken by students for higher education.
music/sound meditation is explained as “Nadanusandhan”.
A music therapist undertakes counseling of people suffering from emotional problems such as stress, anxiety, depression, traumatic head injury etc., and recommends specific music doses for meditation for a prescribed duration of time. It is proven that mental health has an impact on physical health and vice versa. Research has proved that music therapy can treat complicated and chronic disorders, or brain diseases like Alzheimer’s and Parkinson’s disease.
“Nadanusandhan” is a combination of two words - “Nada + Anusandhana”; the meaning of “Nada” is “sound”, and the meaning of “Anusandhana” is “attending to”. Thus, the word nadanusandhana stands for a technique of meditation where one’s attention is fixed upon inner sound. In this technique, the mind is withdrawn from externally received sensual information and entirely focussed to hear internal sound. Nadanusandhana is also termed as “Nada Dhyana” or “Yoga of inner sound”. This technique was introduced in yoga because sound has the great power to draw its perceiver towards its source. Thus, internally produced sound involuntarily draws one’s attention inward toward the soul, and thus soulful pleasure can be achieved. For the beginner, the “Bhramari pranayama” helps achieve deep concentration to the sound. In contrast, the music therapist works in two phases. The first phase is
This therapy can help calm the aggressive behaviour of an individual, as music slows down the rhythm of the mind and body, thus effectively altering mood and behaviour.
Indian origin of Naad (Music) Meditation
Music therapy is not just a trending healing technique in western countries, but actually has its origin in India, finding a mention in the Vedas and the Upanishads. Many of us do not know that music is called “Naad” in Sanskrit and Naad Meditation has a significant role in Yoga. According to the Hathapradipika, written by Hatha yoga guru Goraksnatha, this type of INDIA
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the creative process, where the patient has to produce the music; the second phase is the receptive process, where the patient has to listen to music. By doing Bhramari pranayama, both objectives can be fulfilled. There is another way of sound meditation mentioned in the ancient
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Health scripture of Mandukya Upanishad, this is called chant meditation or mantra meditation. Most of us know that chanting “OM�, for 10-15 minutes in a day can release stress. It has a significant importance in healing. Research in neurobiology has proved that mantra meditation is one of the most powerful techniques to build self resilience and have the capability of neuroplasticity. The frequency of a chant, when combined with colour (Rang) therapy, became so high that it was sufficient to keep the seven chakras active; it came to be known as Kundalini shakti activation of chakras, which takes us to the high levels that expand our consciousness, power, creativity, efficiency and lead to internal harmony. Nadanusandhana is used in Hatha Yoga as a core technique of self-evolution and spiritual development. When the mind is dissolved in sound, and the practitioner enters into a different state of mind, that ultimately leads to Samadhi, where one can connect self with spiritual energy.
Application of Naad (Music) Therapy
The Naad (sound) of musical instruments is so rhythmic that it makes the metabolic rate of the body nil. Thus, the death rate of cells is
minimised and the practitioner looks young and energetic. In the neurobic therapy, three rhythms, such as Raas (Dance), Rang (Colour) and Naad (Music) treatment are done together for maximum healing. This effective technique has other applications too, apart from treatment of mental conditions like stress, anxiety and depression. A few such applications are: Lost speech restoration: Sound therapy is used for restoration of speech. This therapy helps in the recovery of traumatic brain injury or stroke. l
Improved hearing: The elderly often suffer from hearing problems. The vibration of sound at different frequencies helps in improving their hearing capacity. l
Increased level of concentration: When the mind becomes relaxed after music meditation, the capacity of the mind increases, as meditation helps remove negative thoughts, and thus creates space in the brain for creative thinking. l
Aiding pain relief: After major surgeries, doctors often recommend music therapy to patients for pain relief. That changes the mode of the mind from pain to healing. l
Muscle relaxation: During exercising at a gym, we often play some of our favourite music because music enhances the physical, psychological, and emotional functioning of the body, thus helping with physical rehabilitation. l
Reducing the side effects of cancer therapy: Listening to music reduces the anxiety associated with chemotherapy and radiotherapy. Thus, cancer patients get relief from side effects of the same like nausea and vomiting. l
When we fall sick, we take medicines to heal ourselves and recover as soon as possible. Let us learn to a take a daily dose of music to stay fit, both physically and psychologically. INDIA
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Health
Delay in Child Development Dr Himani Khanna, Developmental Paediatrician and Co-Founder of Continua Kids, talks about the red flags that can warn the parents about developmental delays in their child
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hild development is a process wherein biological, psychological and emotional changes occur in human beings between birth to adulthood and in the course of development, as the individual human progresses from dependency to autonomy. The rate of development differs across the phases of life. It is influenced by various genetic and environmental factors. Child development happens in domains which can be monitored by tracking the developmental milestones. A temporary lag is not defined as delay. Delay is mostly diagnosed by doctors based on strict norms. In case the parent feels that their child lags behind, they must seek a detailed evaluation by a paediatrician or a developmental paediatrician. Screening tools can be used by the paediatrician to screen for developmental delay. Developmental surveillance must happen during every paediatric visit, screening must be performed using a standardised screening tool at nine, 18 and 30 months; all with a M-chat screening at 18 and 24 months to identify
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delays early in the phase of child development. During the early years of life, millions of neuronal connections are formed every day during phases of development. Environmental factors, apart from genetic ones, play a very important role in modulating the development of a child. Appropriate environmental stimulation is important for good longterm developmental outcomes. Early detection of a delay can lead to timely initiation of developmental stimulation and intervention. It is well known that early intervention has good long-term neuro-developmental outcomes.
Early detection of a delay can lead to timely initiation of developmental stimulation and intervention
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A child who rolls at younger than three months might be hypertonic. At four months, lacks head control and scissoring in lower limbs. At six months, lack of rollover from back to stomach. A child who is not sitting well at nine months or not able to pull up to a stand by 12 months, needs a thorough evaluation.
Red flags in language development: l
Certain important aspects to be monitored are:
Head circumference: Head circumference (HC) monitoring is important to record it on a growth chart. An HC above or below the second percentile indicates further evaluation.
Red flags in the motor development of a child which need further evaluation:
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Hearing screening: All newborns should be screened for hearing loss by one month of age and have any hearing loss diagnosed by at least three months of age.
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No babbling, no pointing, no gestures by 12 months, of age. No single words by 16 months of age. No non-echolalic two-word sentences by 24 months of age. A loss of language or social skills at any age. At two years of age, has a vocabulary INDIA
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Health In the Spotlight l
A child should track and have conjugate eye movements by three months of age
of fewer than 50 words and creates no two-word phrases. Language comprehension nearly always comes before language expression.
Red flags in visual and fine motor perceptions:
A child should track and have conjugate eye movements by three months of age. l From three to six months of age, a child should reach for objects and show smooth tracking. l Hand dominance prior to 18 months of age is a red flag. l Lack of joint attention. l Not able to point using index finger. l Lack of pretend play at 18 months are all red flags in child development. l A child’s social and emotional development correlates with language development. If a child has behavioural problems that are persistent, prolonged, and interfere
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with the ability to function at home or at school or in social scenarios, then it warrants professional support.
Appropriate environmental support which parents can provide for better developmental outcomes would include: Establish routines for your baby. Help your child learn to be a problem solver. l Give your child responsibilities. l No screen time till two years of age and not more than one hour after two years of age. l l
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Play with the child using age appropriate toys. Create and facilitate opportunities to play. Talk to your babies, infants, toddlers to enhance communication skills. Teach your child age-appropriate self-help skills to help them become independent. Positive reinforcement and motivation are key factors for learning. Reading out to your child helps in language development. Be a role model yourself.
Early detection and easy intervention are the key to good long-term neuro developmental outcomes and reduced morbidity and disability due to timely intervention. The emphasis is on screening each and every child for timely detection. It is important to remember that every child learns, just not the same day and not the same way.
Ideal for Amblylopia Eye Treatment democracy. You don't have to have a pedigree, the opportunity to become the king is wide open to you. So the opportunity to become the very centre of the existence is always wide open to you. In yoga, we call the spine the merudanda, which means the axis of existence, because if you generate your energies sufficiently, you can sit here being the very axis of existence. This science of getting there, this dimension of making this happen to yourself is what we are referring to as yoga. But the reason why it looks so distant for many people is simply because they have tied their boat to one shore but are working hard to get to the other shore. It is a very hard job that way. If you cut the rope, even the breeze may take you there. You may just float around and get there. If you row hard, TM
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The human body is the most sensitive and capable instrument on this planet – there is no other instrument like this you will definitely get there very quickly, but if you row hard without cutting the rope, it is an endless, thankless job. This has been the main problem with people on the spiritual path. People don't cut this rope but they want to get to the other shore. It is a simple understanding, a simple intelligence that if you want to go from this shore to that shore, if you want to make
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 the physical. Once there is a distance, rowing your boat away is very simple; just the current or the breeze may take it. Even if you sleep, it may still make it to the other shore, but the important thing is that you have to create a distance from the physical. You have to just keep a little distance from whatever enhances and reinforces the physicality in your life. You identify all those compulsive aspects of the physicality and stay away from them. In a small way, this is going beyond the limitations of the physical. INDIAINDIA TM
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Health
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an you remember the time you dug into a chocolate cake – do you remember where you were, the taste of the chocolate on your
tongue?
If you answered yes, if you actually closed your eyes and went back to that time – you were in a semi trance state or a semi hypnotic state. Similarly, hypnosis is about going back in time to a particular event. You can say that hypnotherapy has a goal-oriented approach by which you can systematically reach your objective, and the sessions help map your journey towards it. Hypnotherapy works on the premise that any disorder of the body finds its roots in the mind, and therefore a healing of the mind is needed. Like we say, mind over matter – it helps a whole lot of people out there suffering from unexplained physical symptoms, and for whom traditional routes of medicine offer no solution.
Clinical hypnotherapy is widely used today to manage: l l
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Clinical Hypnotherapy INDIA
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Hypnotherapy can have multiple health benefits and help patients release past trauma and deal with other disorders, says Dr Khushboo Thakker Garodia, Homoeopath, Trichologist, an Integrative Health Expert, and the Founder of Meraki Wellbeing
Gastrointestinal disorders Skin complaints like herpes, psoriasis, dermatitis During childbirth As palliative care for cancer patients Stress Pain Weight issues Fears Trauma victims – rape, physical abuse, etc. Anxiety A lot of our day-to-day issues that stop us from reaching our potential
So, what really is clinical hypnotherapy?
Hypnosis a state of extreme awareness. In the hypnotic state, you are completely and deeply relaxed. Our subconscious mind has a record of all our past experiences, not accessible in the conscious state. The subconscious mind is accessed under hypnosis, and the desired changes are brought about through suggestions given in that state.
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Health The advantage of hypnotherapy is that the mind-body axis is activated and the cure involves both, emotional and physical states, and no medication is used. Since the problem is tackled at its root, once the healing takes place, the effect is lasting.
to entertain the crowd, based on suggestions of the performing hypnotist. Clinical hypnotherapy is very different. Here, you are in control. It is not possible for anyone to force you to do anything against your will, even under hypnosis. You will simply be in a deep meditative state, and will be more focussed on your breath rather than your surroundings. At any given point of time, you will always be in charge of your own action, behaviour, and what you say. You have the choice of standing up, excusing yourself, or even walking out.
Before starting hypnotherapy, it is important to interview the person and find out the details of the problem and the specific circumstance or events, if any, that trigger the onset of the pain and the emotional feelings associated with it. The suggestions are formulated on the basis of this information, and therefore, vary from patient to patient. In the process, your conscious mind is quiet, allowing your subconscious mind to intensely focus on the problem at hand. Under hypnosis, our sensory faculties become more alert -- the hearing, understanding, perception and creative powers becoming sharper and more acute. The healing is actually done by the person; the therapist is merely
helping the process with appropriate verbal suggestions. Hypnosis has a relaxing effect on the patient and helps in releasing tension from the mind and body. Therefore,
after waking up, he/she feels good and relaxed. Usually, two to three sessions will give the desired benefit, each session lasting from 60 to 90 minutes, and the effect is mostly permanent. There are a few common apprehensions when one considers going ahead with hypnotherapy:
At the end of your session, you remember the things, and conversations that took place throughout your session. At no point will you fall asleep or become unconscious, and you will be able to break the hypnotic trance at any time.
People think they will lose control and can be manipulated by the therapist
In fact, during hypnotherapy, the quiet conscious mind is taking in all the information and helps you process your situation better.
This commonly happens when hypnotherapy is confused with stage hypnosis.
Stage hypnotists are artists and performers who excel at reading people, and they seek out those who can put on a great show The advantage for the crowd. of hypnotherapy is Honestly, I cannot that the mind-body axis say with is activated and the cure complete involves both, emotional conviction that these and physical states, subjects and no medication is were truly useda hypnotised – but they do some crazy things INDIA
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Another apprehension people have is -- what if I fall asleep or what if I don’t remember what took place
Hypnosis may not be recommended for persons with depression or personality disorders such as schizophrenia, borderline, or narcissistic disorders. It is essential for anyone interested in hypnosis to carefully choose their therapist. It is always better if your hypnotherapist is a licensed healthcare professional or a doctor with hypnosis training and certification.
Hypnosis may not be recommended for persons with depression or personality disorders such as schizophrenia, borderline, or narcissistic disorders
To conclude, hypnotherapy is not a magic wand that can cure all problems instantly. Results with hypnotherapy can often be very rapid, but this can vary greatly among individuals. On average, treatment via hypnotherapy is more rapid than is the case via many other forms of psychotherapy. INDIA
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Beauty
Body Polishing
Oils for Skin care
Pooja Nagdev, Aromatherapist, Cosmetologist, Founder - Inatur, talks about body polishing oils and their benefits
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he pollution and everyday grind make our skin dull and the pores clogged. There is a need to remove the layer of dead skin. This is where body polishing oils come in. Body polishing is a great way to achieve soft, supple, and radiant skin. It improves blood circulation to regenerate skin cells and repair damaged skin. Body polishing oils are a blend of carrier oils such as blackseed, olive, almond, jojoba, avocado, and argan oils, essential oils and natural mild exfoliants. They have anti-bacterial and detoxifying properties, which improve your skin elasticity and brighten your complexion.
The following are the benefits of body polishing: l
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It exfoliates dead skin and promotes skin regeneration Makes the skin soft and supple Removes tan Hydrates and moisturises the skin Promotes blood circulation Evens the skin tone.
I shall share some simple formulas on how to make body polishing oils at home, but before that, here are some tips on how to do body polishing at home. l
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Take a shower with warm water to open the pores on your skin. Take 2-3 tablespoons of body polishing oil and warm
it up a bit. This enables the oil and butters to melt and spread smoothly. l Massage all over the body for at least 10 minutes and leave it on for an additional few minutes. l Focus on areas like the knees, heels and elbows -- the areas which are generally drier. l Take a bath with lukewarm water to remove excess oil from the skin. Pat dry. Preferably, do not use soap. One can prepare body polishing oils with simple home ingredients. Here are some easy ways to do so:
Jojoba Oil, Neem Oil and Kalonji Powder Body Polish
This is an anti-bacterial body polish for deep cleansing and skin
detox. It is especially beneficial for those with skin allergies. l l l l l
1 tablespoon jojoba oil 1 tablespoon neem oil 1 tablespoon kalonji, finely crushed ½ teaspoon honey Mix all the ingredients and blend them well. Your body polish is ready to use.
Olive Oil, Sugar and Rose Body Polish
This body polish is very hydrating and nourishing. It can be done on those with sensitive skin. l
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½ cup dried and powdered rose petals 1 tablespoon crushed sugar 1 tablespoon olive oil 1 teaspoon shea butter or any other body butter 2-3 drops of rose essential oil
Orange Peel, Lemon and Sesame Oil Body Polish
This is a skin detox formula. l 1 tablespoon orange peel powder l 1 teaspoon lemon juice l 1 tablespoon sesame oil (unrefined) l 2-3 drops tea tree essential oil
Coconut Oil, Papaya and Orange Body Polish This formulation is especially good for summers. For this, one can blend any fruit like avocado, pineapple, apple, or papaya in a DIY body
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polish. The natural acids of the fruits detoxify the body. l l l l
1 tablespoon powdered brown sugar 2 fresh papaya slices, pureed 1 tablespoon coconut oil 1 tablespoon of body butter
Blend all the ingredients. This body polish should be used before the fruit leaves water.
Cinnamon, Salt and Olive Oil Body Polish
This is a wonderful formula that helps to remove pigmentation and even out the skin tone.
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1 teaspoon salt 1 teaspoon cinnamon powder 1 tablespoon olive oil.
Mix all the ingredients together and the body polish is ready.
Coconut Oil, Coffee and Milk Cream Body Polish l l l
1 tablespoon coffee powder 1 teaspoon coconut oil 1 tablespoon milk cream
This body polish is meant for extremely dry skin. It should be done once a week to see significant improvement in the skin. Body polishing is fun and pure luxury. Here are some recommendations to make the best use of your DIY body polish experience. l
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Make as much as you need and do not store. Scrub gently using circular movement. Do not apply any of these on wounded and cracked skin. For oily skin, use body polishes with fruits, dead sea mud or bath salts. For dry skin, go for a sugar-based body polish, with butters and oils. For sensitive skin, go for a body polish that has olive oil and oats powder.
So, go ahead and pamper your skin; you could make some and gift to your loved ones too!
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Beauty
Add a “Glutathione Glow” to your skin Sushant Raorane, Co-founder Director of Adroit Biomed, talks about a skincare regimen for brides to follow one year prior to their marriage; and the importance of including Glutathione in their supplement list
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f you are planning to tie the knot soon, it is possible that life is appearing to be a frenzy with all the preparations needed, which can seem both tedious and confusing. We bring you a prewedding beauty regimen that is effortless, and will help ease the
stress. With just a bit of discipline, you can ensure healthy and glowing skin not just for the D-day, but for months later too.
While adequate sleep, drinking sufficient water, adding antioxidants to one’s diet, regular spa treatments, and using nourishing skincare products should be a part of your regimen, it sometimes becomes difficult to take time out for a skincare routine. Glutathione works by Luckily, one can get beautiful skin terminating melanin from inside out, with the best synthesis. Melanin gives skin nutraceuticals, which will not its colour, and glutathione only give a glowing, long-lasting complexion. The ideal time for a helps in inhibiting melanin bride or groom-to-be to begin can formation, thereby bringing be anywhere from six months to a the skin to its fairest tone. year prior to the wedding. And if you One of the most important follow these basic tips, then there nutraceuticals, it is also would be absolutely no difficulty in called the body’s master managing this significant part of your to-do list before your special antioxidant day! Bridal care before one year of the D-day: The right time to start a skincare regimen is a year before the actual wedding. Skin concerns such as acne, fungal rashes, wrinkles, blemishes, redness and sagging skin should be identified. Consultation with a doctor is vital, as certain skin problems can take a long time to be completely treated. This is the time when one should chalk out a skincare schedule, select appropriate sunscreens, eye creams etc., and start on a discipline. Also, regular
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Beauty rejuvenate the skin, and make it look younger and lighter.
How does glutathione work?
Glutathione works by terminating melanin synthesis. Melanin gives skin its colour, and glutathione helps in inhibiting melanin formation, thereby bringing the skin to its fairest tone. One of the most important nutraceuticals, it is also called the body’s master antioxidant. Glutathione essentially helps flush the body toxins and eliminates free radicals. Apart from its action on toxins and free radicals, it also boosts immunity, while working towards creating an even skin tone and radiance. Including synthetic glutathione, available as tablets or in the form of a serum, to the pre-wedding skincare regimen, can help transform your skin into a glowing, youthful radiance from within.
Skin benefits of glutathione
The only method of safe skin radiance enhancement l Helps remove acne marks and diminishes scars l Helps improve overall skin tone by removal of melasma and dark spots l Encourages lighter skin by reducing pigmentation production l Reduces wrinkles and improves skin elasticity l Overall complexion improvement, with radiance l
body massages should be a part of this regimen. Bridal care before nine months from the D-day: Nine months before the wedding is relatively the best time to start on some healthy habits and lifestyle. Whatever one eats, reflects on the skin, and hence, it is crucial to identify the right diet, which will have a good impact on skin health. One can consult a dietician to adumbrate a proper diet chart. The diet chart must contain antioxidants and vitamins to help in case of any deficiency. Proper nutrition is the requisite for flawless, glowing skin, and one can use supplements like glutathione, ceramides and Vitamin C infused nutraceuticals to help achieve that. Bridal care before six months of the D-day: Six months before the wedding is the time when one should start focussing on de-stressing the skin. De-stressing would help in INDIA
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controlling breakouts. Stress causes acne breakouts, and other skin and hair problems. Meditation helps to destress, along with regular spa visits and massage. Bridal care before three months of the D-day: Three months before the wedding is the best time to start getting monthly facials. Several in-clinic customs will help achieve the wedding day glow. Operations like laser hair removal, derma rolling, peels, mask and exfoliation should be done, as directed by experts. While your dermatologist would recommend various in-clinic procedures that will create that glow, glutathione skin lightening treatment results in lighter and even tone of the skin throughout the body. Glutone tablets are available in the market, and the same can be made a part of your regular intake or as per the instructions of your dermatologist.
Bridal care before one month of the D-day: Now it is time for make-up and hairstyle trials. Regular hair spa treatments are a must. Between the hustle and bustle of the wedding preparation, it is easy to forget something as simple as drinking water. It is very important to keep the body hydrated and get enough sleep to look fresh. The D-day: One should be prepared for the wedding day stress and make-up, which can cause unwanted allergic reactions. A skincare kit should be kept handy for avoiding such circumstances. Very clearly, focussing on a beauty regimen that takes care of your skin health from inside out will be your key to beautiful, glowing skin. This implies the regular intake of certain key nutraceuticals. Glutathione is a wonder molecule, popularly known as the “Bridal Pill”; these are available as Glutone 1000 tablets, and help
Nutraceuticals, in the form of glutathione, not only act as supplements and make up for low mineral content in the body, but also ensure healthy and glowing skin. When wedding preparations are in full swing, it is imperative to keep a check on the overall health of the skin, not compromising it by exposing it to harmful products. So, as much as it is desired to look beautiful on the day, it is just as necessary that you be as healthy and radiant from within.
Six months before the wedding is the time when one should start focussing on de-stressing the skin. De-stressing would help in controlling breakouts. Stress causes acne breakouts and other skin and hair problems. Meditation helps to de-stress, along with regular spa visits and massage
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Fitness Rinku Shah, Founder, Fitness2Flash, shares details about the mistakes you may be making while working out for a flat stomach and perfect abs
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very other man and woman’s desire, at some point in life, is to have washboard abs. Many times, you work so hard, yet you are unable to sculpt your mid-section. Check if you are committing these common workout mistakes that could be hindering your six-pack journey.
1. Crunching away
You can keep doing crunches all you like, but you need to realise that this alone will never be sufficient in helping you reach your goal. You do not need to give up doing them completely; include them as part of a wellstructured workout routine, working all your abdominal muscles -- obliques, transverse, lower and upper abs, and you will be on your way to washboard abs soon.
2. Engaging your core only during the abs routine
TRAINING ERRORS TO AVOID FOR
DREAM ABS INDIA
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It is easy to believe that you need to work your abs only on the day you are actually training them. But the fact remains that you are working this region even while training other body parts (think compound movements -- dead lifts, squats, pull ups...). Engage your core while exercising and also at other times, while sitting, standing, working; do not let your tummy hang loose. Engaging your core will contribute to
If you begin the workout with an abs routine, you will find yourself nearly exhausted during the other moves, as your mid-section is already worn out strengthening your middle out of the gym too.
3. Abs routine in the beginning of your workout
Leave your abs circuit for the end of your workout. Avoid starting with it, as every exercise requires you to engage your core. If you begin the workout with
an abs routine, you will find yourself nearly exhausted during the other moves, as your mid-section is already worn out.
4. Working your abs daily
To attain that perfectly sculpted middle, you may assume that doing an abs routine daily is the way to go. This couldn’t be further from the truth. You need to give time to your muscles to rest and recover, and only then will you see any kind of progress.
5. Out-training a bad diet
No matter how much you work out, you need to accept the fact that if your diet is not clean, you are not going to see results. You need to be eating healthy for your abs to show, or those hours of exercise will all be in vain. Remember, abs are made in the kitchen. Conversely, you cannot expect to see those perfect abs if you are not working out at all; just a diet cannot let you sculpt your body the way you want. INDIA
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Fitness
Six exercises for Relief from anxiety
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he advantages of exercise in refining one’s physical condition, combatting ailments while relieving one’s stress and bouts of anxiety, are widely known. Hence, staying physically active is of paramount importance during the current pandemic, which has managed to up our anxiety levels. Exercise also has an important role to play in maintaining mental fitness, which
can reduce stress. Physical activity is effective at removing tiredness, improving attentiveness, and enhancing overall cerebral function. This can be particularly helpful when stress has exhausted your energy or capacity to concentrate. When stress impacts the brain, with its multitude of nerve connections, the rest of the body too feels the impact. And if
Workouts and physical training generate endorphins - chemicals present in the brain that act as natural painkillers and improve the quality of sleep, which in turn, reduces stress and anxiety, says Shalini Bhargava, Fitness Expert and Director at JG’S Fitness Centre
your body feels restored, so does your mind. Workouts and physical training generate endorphins — chemicals present in the brain that act as natural painkillers and also improve the quality of sleep, which in turn reduces stress and anxiety. Below are some exercises that help ease anxiety, decrease overall tension, uplift and soothe mood, recover sleep patterns, and improve selfesteem:
Belly-breathing To perform this exercise, you must be seated with your eyes closed, with your concentration turned towards your breathing. Inhale naturally, preferably through the nostrils, and while you do so, don’t attempt to hold your breath. Be attentive of the sensation of the breath as it passes in and leaves the nostrils. You must start by placing one hand on your stomach, and the other should be positioned on your torso. At a count of four, take a deep breath. Hold your inhalation for a count of three. Breathe out for a count of four. Ensure that the hand on your chest remains fairly motionless, while the hand on your tummy rises mildly upwards. Contract your belly muscles to exhale, and breathe out through your mouth. Replicate the move many times, till your mind is settled on the breath.
One-minute breathing Begin this relaxation exercise by inhaling and exhaling gradually to become conscious of your natural breathing pace. Allow the breath to flow in and out easily, as you ready your lungs for deeper breaths. Step one: Breathe in for a count of 4 Step two: Hold your breath for a count of 7 Step three: Let your breath out for a count of 8 Replicate for about four times. INDIA
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Fitness
Alternate nostril breathing Running
In this exercise, you must make use of your right thumb to close your right nostril. By gradually breathing in through your left nostril, you must consider taking a pause for a count of one. This must be followed by closing your left nostril with the help of your ring finger and slowly releasing your thumb off your right nostril. Breathe out and breathe in through your right nostril. Take a break for a count of one. This must be followed by closing your right nostril with your right thumb and exhaling through your left nostril.
Running is one of the best workouts for recovering your health. Apart from burning calories, this physical movement greatly lowers the threat for heart ailments. Running can uplift your mood in many ways. It causes long-lasting alterations in our ‘feel good’ neurotransmitters, serotonin and norepinephrine, both during and post exercise, and can have meditative effects on the brain. Running makes it easier for you to fall asleep at night, which aids your mental health by refining memory, reducing stress levels and guarding against depression.
Tai Chi
Muscle relaxation When you feel stressed out, you might witness strain or tension happening in your muscles. This muscle stress will further increase your levels of anxiety. By releasing muscle stress, you can reduce your anxiety levels too. While performing this relaxation exercise, you must be seated in a quiet and comfortable place with your eyes closed, and you must be focussed on your breathing. Breathe in through your nose and breathe out of your mouth. You can use your hand to make a fist, squeezing it tightly. Notice the stress in your hand. Gradually open your fingers, while being conscious of how you feel. You may witness a feeling of strain leaving your hand, while you feel lighter and more relaxed. You can continue tensing and then freeing various muscle groups like your shoulders, hands and legs.
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These are a series of self-paced, flowing body movements and inhalation techniques. Even though the movements are deeply rooted in martial arts, they have been designed in a way to calm the mind and condition the body. Hence, Tai Chi is an exceptional workout for offering relief from stress. This mind-body practice has numerous health benefits such as building bone density, lowering blood pressure, strengthening the immune system, and even easing conditions like arthritis and heart failure.
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Fitness Sohan Singh, Founder, Sohan Yoga International, tells you how to practise the asana that will energise and warm your body from within
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he majority of us think of winters as too tough to pass, with the only comfortable place being under the covers, with a hot cup of tea or coffee. A fantasy, of course, since work cannot be kept aside. So, how does one stay warm naturally to enjoy the winters? The simple answer is yoga. Yoga is an ancient Indian discipline, but one can imagine its relevance by the fact that it has survived even in this modernised time, and been embraced globally. Let’s talk about how we can practise one of the asanas of Yoga to stay healthy and warm in winter. Utkatasana, one of the most widely practised asanas, has little to do with its widely used English name – the chair pose. Utkatasana originated from the word, utkata, which means means “wild,” “fierce,” “frightening,” “furious,” or “intense”.
Restore Your Body’s Strength with
Utkatasana is one of the strengthening and stabilising poses in yoga. Powerful, furious and intense, it produces upward-radiating waves of heat and energy in some practitioners
Utkatasana INDIA
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Utkatasana is one of the strengthening and stabilising poses in yoga. Powerful, furious and intense, it produces upwardradiating waves of heat and energy in some practitioners. Utkatasana is better performed in the morning or early afternoon, because when it is done later in the day, it can interfere with sleep.
Stretch your arms up above your head, taking care to raise your ribcage. Elongate your lower back by lifting your back ribs, lowering your pelvis, and grounding your heels as you raise your arms. Tilt your pelvis and spine to bend your knees as if you are about to sit down. To activate your hamstrings and gluteal muscles, root your heels vigorously to support your weight. Contracting the abdominal muscles, stretch your neck and follow the normal course of the rest of your spine with your head and neck. Holding the position, take deep breaths, five to 10 times. Go back to standing. Take a moment to feel the effects of Utkatasana. Repeat, if you like, one or more times. You will have vigour to fight all of winter, but don’t forget to practise it early morning or in the afternoon. As for snuggling under the blanket, having a hot cup of tea or coffee -try that too!
Benefits of Utkatasana
Practising Utkatasana strengthens the buttocks, hip flexors, calves, ankles and muscles in the back, improves the abdominal organs, heart, and diaphragm; stretches your shoulders and chest; and can help build arches in flat feet. While many of the asanas emphasise “hip opening” these days, it is probably more important to stabilise the hips. Incorporate Utkatasana along with one-legged balance poses like Vrksasana (tree pose) into your regular routine.
How to do Utkatasana
To perform Utkatasana, stand with the feet hip-width apart, on a yoga mat. Locate the feet’s four corners: the feet’s inner and outer toes, and the inner and outer heels. Find a way to stand so the weight is equally balanced between the four corners. INDIA
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Trending Now Having an imperfect smile due to crooked teeth has a direct impact on one’s self-confidence. Besides aesthetics, crooked teeth also affect dental hygiene, and in some cases, might even be the reason for jaw pain. The aim of orthodontics is to correct crooked teeth to optimise the bite and improve both, appearance and function. Orthodontic treatment can be done in two ways -- conventional braces and clear aligners.
CLEAR ALIGNERS IN ORTHODONTICS Dr Nirav Patel, Orthodontist, clear aligner specialist, talks about an aesthetic option for crooked teeth
Clear aligners are a technological advancement, which uses clear plastic removable aligners (trays) that are customised for each patient by making a 3D scan of their teeth. Patients receive the sets of customised trays which are to be changed periodically, and this creates the movement of the teeth in small steps until the correct position is achieved. It uses the 3D smart force to move teeth very quickly into their spatial positions. Invisible clear aligners radically change one’s smile by correcting a number of orthodontic problems like overcrowding, gaps between teeth, overbites, crossbites, deep bites, etc. With the introduction of invisible clear aligners over the past decade, the scenario of treatment through
Invisible clear aligners are made of transparent material, which makes these virtually invisible, and an ideal choice of treatment for those who want to align their teeth without compromising on aesthetics braces has changed. It has made the entire process of teeth aligning more convenient and aesthetic. Invisible clear aligners are made of transparent material, which makes these virtually invisible, and an ideal choice of
treatment for those who want to align their teeth without compromising on aesthetics. Unlike braces, which remain attached to teeth with brackets and wires, the invisible clear aligner is removable and can be removed at will. It helps in maintaining good oral hygiene as it can be removed while eating, brushing and flossing, owing to its removable nature. The other advantages over braces are no food restrictions, no painful ulcers and pain free treatment. It is a very good option for the frequent traveller, having a high-profile job, or one who is going to be married soon. The invisible clear aligner uses smart forces to move teeth very quickly into their correct positions, thereby reducing the overall treatment duration in comparison to braces. These aligners therefore require about two or three visits to the dentist as they need to be changed every few weeks by the patient. An added advantage with the clear aligner treatment is that one can see his/her virtual post-operative result even before starting the treatment. So, invisible aligners are the ideal way to change one’s smile without affecting lifestyle. The only disadvantage with the clear aligner treatment is that it is expensive as compared to braces, and in some cases, where the tooth is lying inside the jawbone, aligners are not possible.
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Trending Now
The Masala Box:
A Pandemic Creation Four writers come together to create fiction during the pandemic
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our aspiring authors met at a writing workshop organised by Millennium Mams, Kolkata. They started writing short stories, based on prompts on a daily basis. Within a matter of two months, there was enough material to publish a book. But more importantly, the authors had found their Ikigai in this process.
Diges-Tea: Aiding your Digestion Untimely meals, unhealthy food, and minimal physical movement harm our digestive system. The coriander and fennel in our crafted Diges-Tea double up as digestive agents and as refreshers. They help in relieving abdominal discomfort and keep your digestive system balanced.
Natural Liquid Hand Soap
The Masala Box is an anthology of flash fiction in English that is inspired by memories and intense “Aha” moments. Every story leaves a striking thought, and makes you introspect as well as be grateful for all that you have in your life currently. Extremely addictive and immensely gripping, they aim to please the millennial on the move and the connoisseur of fiction alike.
Bodhsara’s hand soaps come in beautiful bottles, and are formulated with care. They contain olive oil, which is good for the skin. Whether it is your home or place of work, these soaps will be the gentle guardians of your hands. The elegant bottles make ideal gifts for loved ones -- a perfect way to say that you care.
Francesc Miralles, Co-Author of Ikigai, says - “An inspirational box, full of hope and feelings.”
Price: Rs. 348
The authors are:
Sarin Mathur, who is an avid reader, an investor, and a born optimist. Vidhi Kheria, a Kanpur-based graphic designer and entrepreneur, with a vivid imagination that breaks all barriers. Sireesha Kadiyala is Kolkata based writer and movie producer. She is an investor, and an ardent follower of the Gita and Brahmakumaris. Her movie, Meal, received the prestigious Dada Saheb Phalke Award. Rachna Kheria is a Kolkata-based communication professional and freelance writer who enjoys traveling and exploring new ideas.
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Himalayan Pink Salt Lamp (Electrical) Himalayan salt lamps are decorative lights that emit a warm, pink glow when lit. These lamps balance out the radiations emitted from appliances in our rooms. The salt lamp retains the shape it was cut in, and has a unique aesthetic appeal. It improves air quality, boosts mood, enhances the quality of sleep, and creates a nice, soothing ambience. Price: Rs. 2118 The Salt Lamp and Hand Soap are available online at https://www.bodhsara.com/ INDIA
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Health Products Denttabs Toothpaste Tablets
ABC CART Health Products
Mint Flavour (Plastic Free - 31 Pieces - with Fluoride) Price: Rs 345 for a 31-piece pack Link to Buy: https://www.abccart.com/product/denttabstoothpaste-tablets-mint-flavour-plastic-free-31-pieces-withfluoride/ Oral care products, especially toothpaste tubes and toothbrushes, are one of the major contributors to plastic waste today. DENTTABS Toothpaste Tablets are a sustainable alternative to toothpaste. They are free from chemicals and plastic, vegan, eco-friendly, and have no artificial stabilisers. DENTTABS Tablets polish teeth naturally, using the finest microcrystalline cellulose, which while being safe for the enamel, removes plaque and tartar, and cleans teeth effectively to prevent dental caries. The tablets are hygienically packed in a bio-degradable pouch that consists of paper and a separating layer of polymer made of corn starch, certified for industrial compost and biodegradable. With DENTTABS, you not only do something good for your teeth, but also the environment. Certified 100% natural by COSMOS NATURAL, Germany Contains no microplastics Saves water Convenient for travel Benefits of fluoride in DENTTABS: l Fluoride ions in DENTTABS work directly on the teeth and help repair sore tooth necks. l Helps in re-mineralisation at the tooth necks and root surfaces of teeth. l Repairs tooth enamel and gives shiny teeth on regular usage.
Nutriorg Diabetic Care Juice Price: Rs 315 for a 500 ml pack Link to Buy: https://www.abccart. com/product/nutriorg-diabeticcare-juice/ Nutriorg Diabetic Care Juice is a unique combination of bitter gourd (karela), Indian blackberry (jamun), harad, amla, baheda, gymnema sylvestre (gurmar) and aloe vera juice. Regular use of Nutriorg Diabetic Care Juice helps control diabetes and strengthen the immune system. Nutriorg’s Stevia Leaf powder, which is 100% natural and a good substitute for sugar, can be had alongside for effective control of sugar. INDIA
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For your shopping list
Pitambari Geni Health Drink Price: Rs 195 for 200 g Link to Buy: https://www.abccart.com/ product/pitambari-geni-health-drink/ Available in the form of granules, this is an Ayurvedic milk additive for children. It not only enhances memory through ingredients such as brahmi, shankhpushpi and vacha, but also improves physical growth through ashwagandha, shatavari, and yashtimadhu. Available in chocolate flavour, Geni granules are ideal for growing children to promote physical and intellectual growth, for children with delayed milestones, for failure to thrive (unable to gain weight), and for those prone to recurrent infections. l l l
100 % Ayurvedic Contains pure herbs Does not contain synthetic vitamins, micronutrients or colours
PRISTINE Fields Of Gold Gardencress Seeds, 100g (Pack of 2) Price: Rs 100 for 2 (100 g pack) Link to Buy: https://www.abccart. com/product/pristine-fields-of-goldgardencress-seeds-100g-pack-of-2/ Gardencress seeds are rich in fibre, protein, omega-3 fatty acids and oil soluble vitamins. These seeds are concentrated sources of energy. These can be soaked and had as sprouts, powdered and sprinkled on salads, drinks, yogurts etc., or roasted and used as toppings. Omega-3 rich oil seeds High in dietary fibre l Good source of iron and folic acid l Helps to regulate menstruation and stimulate milk production in lactating mothers l Has broncho-dilating properties l l
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