A health and wellness magazine
September - October 2020
Covid-19 The race for a vaccine
Bach Remedies The healing power of flowers
Reproductive Health Special
Inflammation
Sonu Sood Man of the hour
Hidden hazards of
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Contents
10
8
10
7
Editor's Note
The editor points out the need to keep stress at bay, and ways to keep ourselves motivated and buoyant during these trying times.
8
Sadhguru Says
When everything you seek is within yourself, you are on the right track to spirituality, says Sadhguru.
In the Spotlight In
Nutrition/Diet
Why trans fats are best avoided. Foods for a better night’s sleep. The best nutrients for your eyes.
Cover Story
A lot of our ailments could be a result of inflammation within our bodies, and the culprit could be stress.
42
We bring you some traditional, healthy recipes. Exotic matka kulfis by Chef Reetu Uday Khugaji.
58
78
Discover the remedial properties of flowers. Sometimes, patient care goes beyond diagnosis and treatment.
The humble kalonji for skincare. Tips to prevent and treat stretch marks.
Wellness
34
20
30
42
34
An insight into community transmission of Covid-19. What it takes to create a successful vaccine for the coronavirus. Marking World Physiotherapy Day.
Cook Smart
78
58
Feature
Bollywood actor Sonu Sood tells us what motivates him to do random acts of kindness, during the pandemic, and outside of it.
20 46 Gynaecology Special A special section dedicated to women’s reproductive health.
64
Medical Insider
Colon cancer – what to watch out for. Some congenital heart defects. Thalassaemia – the inherited blood disorder.
72
Health
The risks involved in a prediabetic condition. Gut bacteria can control your overall health. The importance of a comfortable workspace.
72
Beauty
84
Fitness
A fun way to work your core. The good old skipping rope for staying fit. The fitness routine of entrepreneur and fashion icon, Sheetal Mafatlal.
64
92
Trending Now
Explore this variation of the Keto diet. A new range of organic and natural skincare products. A surgical success story. Rejuvenating the vagina.
84
92
46 INDIA
Healthcare 4 Sept - Oct 2020
INDIA
Sept - Oct 2020 5 Healthcare
Editorial Publisher
Editor’s Note Dr Kuldeep Raizada Ph D, BCO, BADO, FAAO
Board Certified Ocularist (NEBO), USA; Board Approved Diplomat Ocularist, American Society of Ocularist, USA; Director International Anaplastology Association, USA; National Advisory Board Member, Strategic Planning, USA; Clinical Ocularist & Anaplastologist, Director International Prosthetic Eye Center, Hyderabad
Healthcare India Volume 3, Issue 2, Sept - Oct 2020
Stay Alive; Stay United We get stressed by worrying about things we sometimes have no control over. This only ends up harming us -- our immunity goes down and our health gets affected. Which is dangerous in the given circumstances, because it gets harder to fight any infection in a compromised state of health. It is, therefore, very important that we, instead, concentrate on doing things to help build our immunity, like taking care of our nutrition, exercising, etc. We also need to do things that make us happy; this will create positive vibes in our body and mind, leading to better health.
Editor Deepa D. Raizada Associate Editor Sunipa Sinha Consulting Editor B. Jyothi Designer Mohammed Shakeel Ahmed
Advisory Panel
Rajiv Saxena Managing Director Blue Ocean Media Pvt. Ltd, Mumbai, Delhi, Ahmedabd
This is sometimes easier said than done, but there do exist some proven techniques that can take care of our day-today stress. These include meditation, yoga, pranayama, aromatherapy etc. Just keeping faith in God helps calm one down. We need to see what works for us to keep our emotions and mind in control.
Contributors Rupam Jain Anita Raheja Heena Agarwal Surela Chakraborty Bindu Gopal Rao Bhuvana Shridhar Cover Picture Omkar Chitnis
Dr Ashok Kumar Grover
M.D. (AIIMS). MNAMS, FRCS (Glasgow) FIMSA, FICO, FAICO Awarded Padma Shri by the President of India
Dr K.S.Santhan Gopal. MD(AIIMS),FRCS(Edin),FRCOphth(UK)
Former President AIOS, Ex Hon Gen Secretary KOS Ex Secretary Bangalore Ophthalmic society, Ex Associate Editor IJO
Marketing Ramki: 98846 94708 Sanaullah Khan: 93152 58330 Advertising & Enquiries Connect with us: +91 91009 48787 healthcareindiamagazine@gmail.com Published by Dr Kuldeep Raizada on behalf of Akriti Publishers and printed at Paras Offset Pvt Ltd 118-F, Kundli Industrial Area, Phase IV, Sector 56, Sector 55, Sonipat, Haryana 131028.
Akriti Publishers
Prof. B.R.Shamanna
Professor, School of Medical Sciences Hyderabad
8-1-284/OU/552, OU Colony, Shaikpet Hyderbad, Telangana 500008 Contact: 040 23569148 www.healthcare-india.org www.akritipublishers.com
September - October 2020
Note: All images in this publication are either under Creative Commons licence, or used with permission. All opinions expressed in this issue are the writers' own.
T
he ongoing pandemic seems to be never-ending, putting everyone’s patience to the test. Yet, there is no option but to wait for a successful and safe vaccine, and effective treatment options. Most of us are stressed, thinking about what would happen to our families if we got affected, who would look after them etc.; because there is every possibility that one might get infected. And there is the equal probability of complete recovery. Then again, one might continue to be safe by taking the necessary precautions.
A health and wellness magazine
September - October 2020
Covid-19 The race for a vaccine
Bach Remedies The healing power of flowers
Let us all motivate each other, provide moral support and stand up for one another during these trying times. This is the prime way to help us stay positive. Connect online with your near and dear ones, and engage together in online activities like yoga; this will go a long way in keeping everyone motivated. When we think positive, and not let any negativity affect us, our immunity automatically goes up. This, along with a commitment to do what we can to help others, will empower us to tackle these adverse circumstances with enthusiasm.
Reproductive Health Special Hidden hazards of
Inflammation
Sonu Sood Man of the hour
This is also the time to lend a helping hand to others and support each other. We are not alone; people around us are going through the same crisis. Let’s hold hands and face it together. Unity becomes our strength; it boosts our self-esteem, confidence and well-being. In this edition of the magazine, we bring you an inspirational interview with Bollywood icon, Sonu Sood, who has been doing outstanding work in the midst of the pandemic. He has carved a place for himself as the real hero in the hearts of people, going beyond helping migrants with basic amenities and getting them back to their families. At a time when just stepping out has its own risks, he has ventured out to provide unwavering support to those in need.
Kalonji for Skincare
Deepa D. Raizada healthcareindiamagazine@gmail.com
facebook.com/Healthcare India Website : www.healthcare-india.org INDIA
Healthcare 6 Sept - Oct 2020
INDIA
Sept - Oct 2020 7 Healthcare
Sadhguru Says
To Be an Emperor within Yourself
such nonsense. Do you see, everybody is begging for something? Gautama begged only for his food. For the rest, he was self-sufficient. All others, the only thing they don’t beg for is food. For everything else, they beg. Their whole life is begging. Only food, they earn. A spiritual person has earned everything else from within; only for food, he begs.
Everyone can rise above their limitations and be on the spiritual path, says Sadhguru, Isha Foundation
T
o be spiritual means to be an emperor within yourself. This is the only way to be. Is there any other way to be? Consciously, would anybody choose to seek something from someone or something else? Maybe, out of his helplessness he seeks, but consciously, would anybody choose to do this? Wouldn’t every human being want to be that way, where he is one hundred percent within himself? It does not mean you have to become totally self-sufficient. For external things, you may need to go to the world outside. There is always interdependence, but within yourself, there is everything; you don’t have to seek anything outside. Even somebody’s company is not needed for you. If another person needs it, you will give it, but by yourself, you don’t need anybody’s company. This means you are no longer a beggar within. This is ultimate freedom. Spirituality is not for pussycats. Only if you can take up and do something in this world, then there is a possibility that you may be fit for spirituality; not otherwise. If you have the strength and the courage to take up anything in the world and do it well, then maybe you can be spiritual. This is not for people who cannot do anything. Right now, this is the impression that the whole INDIA
Healthcare 8 Sept - Oct 2020
The way we think is the way we become. Whatever you hold as the highest, naturally, all your energies get drawn towards that. A person who wants to walk the spiritual path has to make it that way in his mind
country has – probably the whole world has – that only useless, goodfor-nothing people become spiritual people, because the so-called spiritual people have become like that. People who are incapable of doing anything, or people who cannot bear the ups and downs of life – all they have to do is to wear ochre clothes and sit in front of the temple, and their life is made. That is not spirituality. That is just begging in uniform. If you have to conquer your consciousness, if you have to reach the peak of your consciousness, as a
beggar, you can never reach there. There are two kinds of beggars. Gautama, the Buddha, and people of that order are the highest kind of beggars. All others are plain beggars. I would say, the beggar on the street and the king sitting on the throne are both beggars. They are continuously asking for something from the outside. The beggar on the street might be asking for money, food or shelter. The king might be asking for happiness, or conquering another kingdom or some
Once it is like this, this person leads a different way of life. Once there is no hankering, once there is no need within him, only then he knows what love is, what joy is, what it means to really share. Now, sharing means, “You don’t have to give me anything because I don’t need anything from you, but anyway, I will share this with you.” Setting up a whole life of barter may be convenient, but it is the way of the weak. This weakness is the first thing that has to go if you want to meet the ultimate. If you want to meet Him, it better be on His terms. He is not going to come and meet a mere beggar. You either need to learn to meet Him on His terms, or dissolve; these are the only two ways. Gnana and bhakti mean just this. Bhakti means you make yourself a zero, then you meet Him. Gnana means you meet Him on His terms: you become infinite. Otherwise, there is no chance of a meeting.
Love, or bhakti, looks like a much easier path. It is, but there are more pitfalls on that path than in gnana. With gnana,
you know where you are going, you know if you fall. In bhakti, you don’t know. Even if you have fallen into a pit you will not know; that is the way it is.
even if you are trapped by your own illusions, you will not know. In gnana, it is not like this. Every step that you take, you know. Every step of growth and every step backwards, you know. Everybody has the capacity to do it if they rise above their limitations. It is just about whether they are willing to do it or not, that is all. I cannot say it is a hard path, but it is the path of the courageous, not of the weaklings. The weaklings can never make it, but everybody has the possibility of making it. The way we think is the way we become. Whatever you hold as the highest, naturally, all your energies get drawn towards that. A person who wants to walk the spiritual path has to make it that way in his mind, that this is the highest, that “this is the first and last thing that I want in my life.” So, naturally, all his energies are oriented towards it. Only then the moment-to-moment struggle is gone and you don’t have to struggle to correct yourself. INDIA
Sept - Oct 2020 9 Healthcare
In the Spotlight
Celebrating World
Physiotherapy Day Dr Sanjana Singhvi, musculoskeletal physiotherapist and certified mat pilates instructor, discusses the crucial role played by physiotherapists in the recovery process of patients
P
hysiotherapy gives one the ability to move, transition and function better and more efficiently. World Physiotherapy Day was originally started in the year 1996 to recognise the contribution physical therapists make to society. The World Confederation for Physical Therapy (WCPT) was founded on 8th September, 1951. The role of a physiotherapist is to rehabilitate an individual and restore and improve his/her quality of life. The aim to celebrate this day is to remind people that while medical practices add ‘days to lives’, physiotherapy adds ‘life to days’. Hence, this day is celebrated to raise awareness about a physiotherapist’s potential and importance as part of the rehabilitation team. A physiotherapist has various roles with different aspects of medicine, with the ultimate goal of enhancing the patient’s quality of life. Let’s begin
INDIA
Healthcare 10 Sept - Oct 2020
with a physiotherapist’s role in prerehabilitation. Most sports teams and athletes undergo training under the guidance of a sports physiotherapist, along with their coaches and fitness instructors. Sports physiotherapists are trained to work on sport–specific functions for the players. Elite and amateur athletes have the option to schedule surgeries they are due for in advance. This gives them time to
undergo pre–rehabilitation before the surgery to restore lost skills and maximise efficiency post–surgery. Pre– rehabilitation consists of strengthening the muscles and developing stability around the joint or structure to ease the recovery post operation. Let’s discuss the role of physiotherapy in conservative management of injuries and degenerative disorders. When an orthopaedic advises the patient to undergo conservative management, a physiotherapist steps in to help the patient recover. Conservative management includes pain management (reduction in the symptoms of pain, swelling, or any signs of acute injury) and also to help the patient manage symptoms long– term. For long–term management of symptoms, a physiotherapist devises a programme for the patient, which involves strengthening, stretching, mobility and balance
exercises. The role of the physiotherapist is to alleviate the acute symptoms and try to aid the patient avoid surgical intervention in the future. Coming to the role of physiotherapy post-surgery -- when one undergoes an operation for any joint, muscle, ligament or bone, they need to undergo rehabilitation after the operation. Post-surgery recovery consists of aiding the individual to return to normal function. It begins with re-training of basic movements, strengthening the muscles involved, bringing length in the muscles and soft tissues that may go into adaptive shortening and re-learning balance, agility and functional activities. This is the role of a physiotherapist in sports, traumatic or degenerative disorders. The work of a physiotherapist is not limited to musculoskeletal injuries. The scope of a physiotherapist is well beyond orthopaedic disorders. Neurological disorders such as stroke, Parkinson’s, multiple sclerosis, cerebellar disorders like ataxia, spinal cord injuries -- all require a neurological physiotherapist. Paediatric conditions such as cerebral palsy, Down’s syndrome, spina bifida and other motor conditions require intervention by a physiotherapist. A neuro-physiotherapist assesses and treats movement disorders caused by injury to the brain, spinal cord or extremities, with an aim to try to improve the quality of life of the individual. In children with delayed milestones, they help with milestone development and gross and fine motor
skill training. Hence, a neurophysiotherapist’s work goes above and beyond to help their patient to be restored to normalcy.
Prenatal and postnatal physiotherapy is a huge part of a physiotherapist’s role in relation to women’s health. They help women stay fit from the time of conception upto delivery and help them regain their level of fitness post-delivery too. They train and guide women to have easy and effective deliveries by trying to reduce the need for epidurals and analgesics. Women complaining of incontinence or suffering postdelivery or hysterectomies, or post-menopausal women -- all require the help of a physiotherapist to help them strengthen their pelvic floor muscles.
Physiotherapists have also branched into the corporate sector. Multinational corporations invest in workplace ergonomics to increase the productivity and efficiency of their employees. A physiotherapist assists with understanding of the acceptable desk and chair heights and postures that should be maintained through a working day. They also advise with basic office exercises to avoid aches and pains that may occur due to the demands of one’s job. Lastly, in these unprecedented times, with the pandemic and the complications of the corona virus, chest physiotherapists have played a huge role in the recovery of the ones affected. They help patients retrain the most fundamental function of breathing and improve their lung functions. The role of a physiotherapist is not limited to breathing exercises. Post any surgery involving the chest, the physiotherapist helps with chest expansion, mobilisation of cough secretions, aiding the patient to walk and move without any fluctuations in parameters. The role of a physiotherapist as a part of the rehabilitation team for a patient is far more important than understood. “World Physiotherapy Day” helps people realise the importance and value of a physiotherapist as part pf a patient’s recovery process.
INDIA
Sept - Oct 2020 11 Healthcare
In the Spotlight
Pharma Companies and Covid-19 Treatments Dr Sandeep Narula, Assistant Dean, School of Pharmaceutical Management, talks about the advances being made in the development of a vaccine to treat coronavirus
T
he coronavirus pandemic has, among other things, changed our approach to vaccine science and will teach us about what we can achieve in terms of applying emerging technologies, speed and collaboration. Since this is a newly identified virus, we are trying to understand how it behaves across populations and time. However, a lot of clinical and scientific experience is already being applied to the challenge, including the scientific knowledge of other viruses, and other corona viruses like SARS, MERS and the flu, which remains a health threat annually.
How does vaccine development work?
In non-pandemic times, a new vaccine takes over ten years for development and approval. This is not because of the lack of urgency on the part of researchers and manufacturers. It is mostly due to the need to establish the safety and efficacy of vaccines through long-term, large-scale clinical trials, regulatory processes, which vary across geographies, and the level of complexity involved in manufacturing vaccines. In a pandemic, all of the above steps have to be compressed into a very small time scale, so we can address the real time tragedy. We all are moving at a pace that has not been seen in vaccine development. While the degree of scientific collaboration is encouraging, it is way too early for us to know if these endeavours will lead to an effective vaccine any time soon. So far, the signs have mostly been positive.
INDIA
Healthcare 12 Sept - Oct 2020
Novel approaches, including mRNAbased vaccine candidates, can move through early developmental stages and testing protocols, and generate data faster that the more established approaches. If the candidate vaccines progress beyond the laboratory, they will have to prove successful in clinical trials on human populations. They usually start out small and progress into larger efficacy and safety trials, which have to be robust enough and conducted in a sufficiently large group of people, and in an environment where the virus is in circulation, for meaningful results. We have to understand that vaccine trials are different, and in a lot of ways, more challenging than ones for a new medicine. With a medicine, we identify sick patients and conduct trials to evaluate the outcomes of patients using a newer treatment, compared to the ones using another treatment or placebos. With vaccine studies, we test it on healthy people who may not have got sick from the disease under question, and monitor how people are prevented from becoming ill. This is a difficult assessment to make.
Vaccine major players in full swing:
The world has so far witnessed approximately 94 lakh people infected with Covid-19 and nearly 4.80 lakh people have died. India alone has nearly 4.60 lakh active Covid-19 cases and has reported 15,000+ death due to Covid-19.
The pandemic has forced the entire scientific community to go all out for vaccine development, and the entire universe is eagerly looking forward for the magical vaccine. ICMR and Bharat Biotech from India had claimed significant progress, and officials have reported that they are moving in the right and positive direction in terms of vaccine development. One has to wait between 6-12 months to see the first dose of vaccine available commercially.
vaccine. US based global vaccine company Moderna Therapeutics has made significant progress with its RNA-1273 prototype, which is seen as a strong contender for the vaccine.
Apart from this, there are seven other Indian players who are working for the development of a vaccine, and their work has been approved by WHO. Serum Institute of India has tied up with Oxford University for the clinical trials of the Covid
Our best guess is that a successful vaccine against the coronavirus will take anywhere between 12 to 18 months to become widely available. We will also likely need more than one vaccine
INDIA
Sept - Oct 2020 13 Healthcare
In the Spotlight Russia based Vektor Institute has also claimed that their vaccines have shown positive results during animal trials and are expecting positive results in human trials by September. The Chinese company Sinovac Biotech is 99% sure with the success of their vaccine, as the company is in stage 2 of the clinical trials.There are five other Chinese companies who have entered the human clinical trial stage successfully.
Basic eye-care explained in story form; profusely illustrated; interesting, easy to understand language! Little book for children, parents and teachers!!
Apart from vaccines, Patanjali Ayurvedic medicine has also claimed that it has a cure for Covid-19. The Ayush department, however, has stopped the commercial sales of the Ayurvedic drug of Baba Ramdev’s Patanjali, and has asked the company to deliver scientific evidence proving its efficacy.
When can we see results?
Our best guess is that a successful vaccine against the coronavirus will take anywhere between 12 to 18 months to become widely available. We will also likely need more than one vaccine, and the adjuvant technology should be made available to research teams across the globe to speed up the vaccine development. Factoring in all of the above, we can expect a vaccine by the second half of next year. Other estimates are more hopeful, and the sooner we find a safe and effective vaccine, the better. While speed is not or should not be the primary criteria, it is a big motivator to all the teams that are involved in vaccine development. The next phase of this global programme will be to scrutinise the data that starts to emerge from the clinical trials. Although this has begun to happen already, researchers will have to exercise caution with the data, because the information from the use of candidate vaccines in people who have been exposed to the virus can show us if we achieve what we want to achieve. The lessons we learn from this pandemic will change the way we deal with infections. In the future, when faced with infectious diseases, including all future pandemics, we will be better equipped with vaccine technology, global mechanisms, and the right collaborative mindset to advance immunisation as a critical and powerful health intervention at our disposal. INDIA
Healthcare 14 Sept - Oct 2020
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In the Spotlight
W
ith a leaping 10,78,757 positive coronavirus cases in India, and the Covid-19 curve steadily going upwards every day, it is time for us to focus on the aspect of the community spread of this virus. Although there has been no official record of community transmission yet, it is essential for us to be aware of how it can take place and ways of prevention. Otherwise, the impact of community spread in a country like India, with the world's largest population, could be extremely adverse and uncontrollable.
What is community transmission?
Dr Sachin Kumar, Senior Consultant and Head, Department of Pulmonology, Sakra World Hospital, talks about the community transmission of the virus, and how we can protect ourselves from it
Community Transmission of
While we have spent considerable time in a complete nationwide lockdown, and followed advisories, and are now living with a stringent lockdown in only the widely affected areas, we are not yet safe in terms of community transmission. It refers to the condition when the virus gets transmitted without anyone knowing the definite source of infection. In cases of highly transmissive diseases like Covid-19, one may contract the virus from people around, maybe at the workplace or while shopping, or in any other public place. What makes it more worrying is that in such cases, one may contract the virus from people who probably are themselves not sure whether they are positive or not, and think they do not have it.
Asymptomatic carriers may become silent super-spreaders of the deadly virus that appears to spread easily among those in close contact, within two metres, through droplets released while coughing, sneezing or talking Till now, in India, a Covid positive person has been linked with travel history to a country where the disease is widespread, or the person's contact with someone who is known to be already infected. Community transmission happens when the source of transmission for a large number of people is not traceable. It has been common in most types of influenza and bird flu outbreaks in the past.
What makes community transmission of Covid-19 a major concern?
Even if one does not travel to a hotspot for Covid-19, or does not come in contact with someone who is already infected, there are still chances for them to get the virus, thanks to the community transmission that has now become worrisome for doctors. Contact tracing has been the most common practice to tackle the spread in India.
Covid-19 TM
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Sept - Oct 2020 17 Healthcare
In the Spotlight Tips to curb community spread
While the lockdown has relaxed and railways and airlines have begun passenger services, it is crucial for us to take certain measures to avoid community spread of coronavirus. l Stay
away from close contact with anyone. Maintain at least three feet distance from anyone who is coughing or sneezing. l Do not touch your eyes, nose and mouth. l Stay home. l Use a tissue to cover your mouth when you sneeze, and dispose of the tissue safely. l Wear mask, gloves and other protective gear whenever you step out. l Clean and disinfect frequently touched surfaces and things brought from outside. l Wash your hands frequently when you step out or use a sanitiser. Wash your hands before you eat. l If you have fever, cough and difficulty breathing, seek immediate medical help. l Avoid going out to crowded places, parties, large gatherings etc. l Try to avoid travelling. Keep in mind the travel advisory in case you have to travel due to an emergency. It involves meticulous monitoring of each individual who has come in contact with someone who has been detected to have coronavirus. In India, contact tracing has been followed with each new case of coronavirus detection. However, in the case of community transmission, contact tracing will no longer work efficiently and will become inadequate because the risk of getting affected with coronavirus increases for everyone, irrespective of whether they have travelled to affected countries or have come in touch with an already infected person. In such a situation, the health officials will not be able to detect the source of the virus, and the virus will spread like wildfire, making it impossible for the existing infrastructure and doctors to tackle the crisis. This is why India must be prepared to prevent the massive community spread of this highly infectious virus. TM
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In the case of community transmission, contact tracing will no longer work efficiently and will become inadequate because the risk of getting affected with coronavirus increases for everyone, irrespective of whether they have travelled to affected countries or have come in touch with an already infected person
Community spread: Asymptomatic Covid-19 patients may become the worst source of transmission Coronavirus may be initially asymptomatic, and that may make the community spread worse. A recent study published in the Annals of Internal Medicine clearly points out that asymptomatic carriers may become silent super-spreaders of the deadly virus that appears to spread easily among those in close contact, within two metres, through droplets released while coughing, sneezing or talking. Community spread can also happen when a person touches a surface with the virus on it, and then touches their mouth, nose or eyes.
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Sept - Oct 2020 19 Healthcare
Nutrition/Diet Trans fats, often found in processed and packaged foods, are bad for health on most counts. With the FDA having banned them, it is imperative that you limit your consumption of artificial trans fats, says Clinical Nutritionist/Dietitian, Razia Ali
T
here are two types of trans fats, naturally occurring and artificial trans fats. Naturally occurring trans fats are produced in the gut of some animals, and foods made from them (eg. milk and meat products) contain small quantities of trans fats. Artificial trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them solid. Partially hydrogenated oil is less likely to spoil, and food prepared in it has a longer shelf life. Restaurants use partially hydrogenated vegetable oil in deep fryers, because it doesn't have to be changed as often as other oils.
Where Did Trans Fats Come From?
The Hidden Dangers of
TRANS FATS INDIA
Healthcare 20 Sept - Oct 2020
In the late 19th century, chemists discovered that they could add hydrogen atoms to unsaturated fats by bubbling hydrogen gas through vegetable oil in the presence of a nickel catalyst. Partially hydrogenated oils don’t turn rancid as easily as non-hydrogenated fats. They withstand repeated heating without breaking down, and the process turns a liquid oil into solid, which allows for easier transportation and wider uses. This solid fat is also less expensive than many solid animal fats. Food makers used artificial trans fats to enhance flavour, texture, and the shelf life of processed foods.
How low should you go? Trans fats, particularly the manufactured variety found in partially hydrogenated vegetable oil, appear to have no known health benefits. Experts recommend keeping it as low as possible.
How trans fats harm you
These characteristics were attractive to food makers, and partially hydrogenated oils became the mainstay in margarines, vegetable shortenings, doughnuts, commercial baked goods like packaged pastries and cookies, other snack foods, in fast-food restaurant deep fryers etc.
Doctors worry about trans fats because they increase the risk of heart attacks, stroke and type 2 diabetes. Trans fats also have an unhealthy effect on cholesterol levels, increasing LDL (bad cholesterol) and decreasing HDL cholesterol (good cholesterol). If the fatty deposits within arteries rupture, a clot may form and block blood flow to a part of the heart, causing a heart attack, or a stroke. In 1981, a group of Welsh researchers speculated that trans fats from partially hydrogenated oils might be linked to heart disease. In 1990, a controlled feeding study by two Dutch researchers showed that trans fat consumption increased LDL cholesterol and reduced HDL cholesterol. A 1993 Harvard study strongly supported the hypothesis that intake of partially hydrogenated vegetable oils contributed to the risk of having heart attack. In this study, researchers found replacing just 2% of energy from trans fats with healthy unsaturated fat would decrease the risk of coronary heart disease by about one-third. An influential symposium on trans fats later in the 1990s drew public attention to the issue. INDIA
Sept - Oct 2020 21 Healthcare
Nutrition/Diet Based on a review of the scientific evidence, the FDA no longer recognises trans fats that come from partially hydrogenated oils as GRAS (generally recognised as safe). The ban doesn't affect the small amounts of natural trans fats found in beef, lamb, and fullfat dairy products.
products such as fried or baked foods, and non-dairy coffee creamers, due to certain exemptions of ban.
Trans fats in your food
Meat pies and sausage rolls: Presence of partially hydrogenated oil, produces soft, flaky crust. Baked goods such as cakes, cookies, pie crusts, crackers, ready-made frosting contain shortening, which is usually made from partially hydrogenated oil.
Why is a ban necessary?
The food industry was given several years to remove trans fats from products. Although levels have decreased, many foods still contain them. Certain categories of foods such as baked goods, dairy-free cheeses, frosting, coffee whiteners, lard or shortening, cookies, biscuits, scones and refrigerated doughs -- are often consumed by children and other vulnerable populations.
What to look for
Check the nutrition facts label and the ingredient list. If the nutrition facts label says - product has "0 g trans fat," that doesn't necessarily mean it has no trans fats. It could have upto 0.5 gm of trans fats per serving. Check the ingredient label for "partially hydrogenated oils". Eating several portions of foods containing some trans fats may boost the total intake of trans fats to be high enough to affect health. Limit the intake of processed fried fast food. Instead, eat a healthy diet rich in fruit, vegetables, whole grains,
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In 1981, a group of Welsh researchers speculated that trans fats from partially hydrogenated oils might be linked to heart disease. In 1990, a controlled feeding study by two Dutch researchers showed that trans fat consumption increased LDL cholesterol and reduced HDL cholesterol healthy fats and lean protein.
What should you eat?
Read the nutrition facts panel on foods bought at stores, and when eating out, ask about the kind of oil foods are cooked in. Foods free of trans fats aren't automatically good. Food manufacturers have substituted other ingredients for trans fats
Snacks like potato, corn and tortilla chips often contain trans fats. While popcorn can be a healthy snack, many types of packaged or microwave popcorn use trans fats to cook or flavour them. that may not be healthy either. Some of these are tropical oils like coconut, palm kernel and palm oils, which contain a lot of saturated fat. Saturated fat raises the total cholesterol. In a healthy diet, 20 to 35% of total daily calories come from fat but saturated fat should account for less than 10% of total daily calories. Monounsaturated fat found in olive, peanut and canola oil is a better option than saturated fat. Nuts, fish and other foods containing unsaturated omega-3 fatty acids are the best choices of foods with healthy fats. Replace trans fats in your diet with monounsaturated or polyunsaturated fats. Though the amount of trans fats in food has declined in recent years, and FDA’s ban of trans fats has gone into effect in June 2018, they are still found in some
Deep fried food includes French fries, doughnuts and fried chicken and contains trans fats from oil used in the cooking process. Refrigerator dough such as canned biscuits, frozen pizzas and cinnamon rolls contain trans fats. Non-dairy coffee creamers and stick margarines are guilty of having trans fats too.
If the nutrition facts label says product has "0 g trans fat," that doesn't necessarily mean it has no trans fats. It could have upto 0.5 gm of trans fats per serving
Regulating intake of trans fats
Eat a diet that emphasises fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Limit red meat/sugary foods/ beverages. Use naturally occurring vegetable oils such as canola, safflower, sunflower, and olive oil. Look for processed food with unhydrogenated oil rather than trans fats. Use ghee/vegetable oil instead of margarine/lard/butter/vanaspati. Limit the consumption of commercially fried foods/baked foods.
INDIA
Sept - Oct 2020 23 Healthcare
Nutrition/Diet
Preety Tyagi, lead health coach, celebrity nutritionist, and founder of MY22BMI, shares details about foods that help improve our vision
Nutrients which can improve our eyesight E
yesight is one of the most important senses of a human body. And along with overall health, our eyesight can also degenerate with years, lack of nutrition, a sedentary lifestyle, and too much exposure to bright lights and gadgets. Hence, it becomes essential to take care of our eye health with some powerful nutrients. The following nutrients help maintain eye function, protect your eyes against harmful light, and reduce the development of age-related degenerative diseases:
Vitamin A
Optimum consumption of Vitamin E rich foods can prevent cataracts as well. The best dietary sources of vitamin E include almonds, sunflower seeds, and vegetable oils like flaxseed oil
Omega 3 and Omega 6 fatty acids
The long chained Omega 3 fatty acids, EPA and DHA are essential for eye health. DHA is found in a part of our eye called the retina, where it helps in maintaining eye function. DHA is also essential for optimum brain health, hence it is essential for our overall
Vitamin A is an essential nutrient for eye health, and keeping the eyes strong. It is the vitamin that is responsible for receiving light in the eyes. It strengthens the photoreceptor cells of our eyes, whose function is to receive light. Vitamin A is usually found in animal products such as egg yolks, chicken and milk products. However, we can get vitamin A from antioxidant compounds called provitamin A carotenoids, such as beta carotene, which is found in high amounts in kale, spinach and carrots.
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health. A deficiency in EPA can cause dryness in our eyes. The best dietary source of EPA and DHA is oily fish. Additionally, omega-3 supplements derived from fish or micro algae are widely available. INDIA
Sept - Oct 2020 25 Healthcare
Obesity Nutrition/Diet
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There are certain lifestyle changes necessary in orderconsumption to succeed inofthis health. Optimum big step along weight loss journey. Vitamin E richyour foods can prevent Your diet and will be cataracts as exercise well. Theroutine best dietary the two most important components sources of vitamin E include almonds, sunflower seeds, and vegetable oils like flaxseed oil.
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Nutrition/Diet Oats can also help improve the quality of sleep due to vitamins and minerals that support relaxation. These are a natural source of melatonin, a hormone that regulates our sleeping and waking cycles. Salmon, especially the wild variety, is a source of nutrients that encourage sleep-regulating hormone serotonin. Salmon is a good source of omega 3, magnesium, Vitamin B6 and tryptophan, all of which encourage serotonin.
Eat right to sleep well
Milk is another good source of melatonin and tryptophan. This is because cows are milked at night, when their melatonin is naturally higher. Soy products are a good source of tryptophan. Tofu is also rich in protein and
can contain calcium, both of which are sleep-promoting compounds. Commenting on the quality of sleep, Zeenath Fatima, Chief Dietitian, Continental Hospitals, says, “The abovementioned foods, along with eggs, berries etc., will ensure one gets sound sleep in the night. However, it is also important that the individual lead an active life through the day, because, being overweight or obese reduces sleep quality. Hence, those looking to improve their sleep should look to do everything possible to create an environment which makes top-quality sleep more likely; and this could include investing in a comfortable and supportive bed, avoiding alcohol in the hours before bed, or implementing a regular pre-sleep routine.”
Quality sleep is the only solution to ensure one stays healthy all through his/her life; and food plays a crucial role in ensuring that quality in sleep, each day
Sleeping for more than nine hours at night increases the risk of a stroke, as do long afternoon naps
P
eople who sleep for nine or more hours per night are 23% more likely to have a stroke later in life than people who sleep seven to eight hours per night. Global neurological research has also indicated that people who took a regular midday nap lasting more than 90 minutes are 25% more likely to later have a stroke than people INDIA
Healthcare 28 Sept - Oct 2020
who took a regular nap lasting for up to 30 minutes. Quality sleep is the only solution to ensure one stays healthy all through his/her life; and food plays a crucial role in ensuring that quality in sleep, each day. Some of the foods that ensure a good night’s sleep are:
Mozzarella cheese is a source of tryptophan that plays a vital role in the production of serotonin and in turn, the sleep-inducing hormone melatonin. Carbohydrates make tryptophan more available to the brain, so your late-night cheese toast may be beneficial for sleep. INDIA
Sept - Oct 2020 29 Healthcare
Cook Smart
Regional Recipes Chaitali Bharatia, a student of Specialised Dietetics in diabetes and Cardiac Nutrition, shares two healthy recipes
Mavinkai Tambli
Sanwa Panki
S
anwa Panki/Samo seeds Panki is a dish widely prepared in Gujarat, and mainly consumed while fasting during Navratri. It uses different ingredients for variety, and is served with green chutney. Samo seeds are gluten free, and this is a diabetes-friendly recipe. Preparation Time: 1.5 hours Serving size: 15 pankis
Ingredients:
Sanwa millet (known as barnyard millet, samo seeds, morraiya, bhagar): 2 cups Rajgira flour: ½ cup Arrowroot flour (paniphal): 4 tbsp Ghee: 2 tbsp Cumin seeds: 1 tsp Sour curd: ¾ cup Coriander leaves: 1 tbsp Ginger - green chillies paste: 1½ tsp Banana leaf: 4-6
I
t is a soup-like preparation, from the Havyaka Brahmin cuisine. It can be had with rice or as a soup. Different seasonal vegetables can also be added to it. Raw mango is rich in Vitamin C and protects us from free radicals which cause diseases like diabetes, cardiovascular disease etc.
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over the batter. Heat a bit of oil in a non-stick pan or tava, and place the folded leaves. Cook on a medium flame till light
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brown spots appear on both sides of the leaves, and the panki can be peeled off the leaf easily. Serve immediately.
Preparation:
Preparation time: 15-20 minutes Serves 2
Grated fresh coconut: ½ cup (50g) Raw mango, peeled and chopped: 1 medium Green chillies: 2 Oil: 1 tsp Salt/Himalayan pink salt: to taste Water: 4 cups Coconut oil/ vegetable oil: 2 tsp Mustard seeds: 1 tsp Dry red chillies: 4 small Curry leaves: 8 leaves Hing: ¾ tsp
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In a small kadhai, heat the oil over a medium flame and roast the red chillies until spots appear on surface. Grind the green chillies, coconut and raw mango to a fine paste, using a little water. Place the ground ingredients in a large bowl and add in the water and salt. Heat oil in the kadhai again, over a medium flame. Add the mustard seeds, and when they pop, add curry leaves and hing, and dry red chillies, then reduce the flame and cook for a few seconds until the chillies are crisp. Turn off the flame and pour the hot seasoning into the mango mixture.
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Powder the sanwa millet in the mixer to a fine consistency and keep aside. Transfer it to a bowl, then add rajgira flour and arrowroot flour, curd, rock salt/plain salt, coriander, ginger-green chillies paste, cumin seeds, and half a cup of water in a bowl. Mix well to make a batter of pouring consistency. Cover and keep aside to ferment for 1 hour. Grease one side of each banana leaf with a little oil and keep aside. Pour 2 tbsp of batter on one half of the greased side of the banana leaf and spread it evenly to make a thin layer. Fold the other side of banana leaf INDIA
Sept - Oct 2020 31 Healthcare
Cook Smart
Kulfi Time Chef Reetu Uday Kugaji, Culinary Expert and Consultant Chef, shares the recipes for some unusual kulfis
Mango and Fennel Matka Kulfi How about an immunity boosting sugar-free kulfi?
A
frozen dessert that is prepared with the puree of sun-kissed Alphonso mangoes, reduced unsweetened almond milk and lightly toasted and powdered fennel seeds, garnished with pistachio nuts, lightly toasted fennel seeds and edible dried rose petals. It is sugar free due to the inherent sweetness of Alphonso mangoes.
Paan and Thandai Kulfi
A
frozen dessert that is prepared with the puree of Maghai paan leaves, organic sugar-free gulkand, organic honey, thandai paste, reduced almond milk and mixed nuts, garnished with pistachio nuts, almonds and edible dried rose petals, laced with Chandi Ka Vark. It is served chilled in earthenware pots (matkas). Soaking time for thandai ingredients: 2 hours/Overnight Preparation time: 15 minutes Cooking time: 45 minutes Chilling time in the freezer: 8 hours Makes: 4 medium sized matkas
Ingredients:
Maghai paan/betel leaves: 20 Organic sugar-free gulkand: 1/4 tbsp Organic honey: 1/4 tbsp Fennel seeds, lightly toasted and powdered: 1/4 tsp Almond milk: 1.5 litres Almonds, blanched and peeled, finely chopped: 4 Pistachio nuts, blanched and peeled, finely chopped: 4 Green cardamoms (crushed): 1/4 tsp
For the thandai spice mix: Almond milk: ¾ cup Almonds: 4 Cashewnuts: 4 Saffron: a few strands
Serve chilled in the earthenware pots (matkas). Preparation Time: 10 minutes Cooking Time: 25 minutes Chilling time in the freezer: 8 hours Makes: 4 medium sized matkas
Fennel seeds: 1/4 tbsp Poppy seeds: 1/4 tbsp Peppercorns, black: 4 Cinnamon powder: a pinch Green cardamom powder: ½ tsp Mixed melon seeds: 1/4 tbsp Edible dried rose petals: 2 tsp
Ingredients:
Alphonso mango purée,fresh: ½ cup Almond milk, unsweetened: 1.5 litres Fennel seeds, lightly toasted and powdered: 1/4 tsp
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Silver leaf (chandi ka vark): 1 small sheet
For garnish:
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Soak the ingredients mentioned for thandai spice mix in almond milk for two hours/overnight. Prepare a smooth paste and set aside. Boil milk in a heavy bottomed nonstick pan. Keep stirring till the milk reduces a little. Add the pureed paan leaves to the milk. Mix well and ensure no lumps are formed; you may whisk it or stir
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it. Simmer for another 10 minutes, stirring it constantly. Add the crushed cardamoms. Mix well. Remove from the flame and pour it in a wide glass bowl and cool it completely. Add the thandai paste, gulkand and honey. Mix well. Pour into soaked kasoras/ earthenware pots. Sprinkle with the chopped nuts and fennel seeds. Cover each matka with a small muslin cloth. Tie the muslin cloth and leave the kulfi to chill in the freezer for 8 hours. Serve chilled, garnished with chopped nuts, laced with chandi ka vark.
ychees, with mind-boggling health benefits, are packed with Vitamin C that restores immunity; the name means “gift for loyal life”. Water chestnuts are rich in potassium and have high amounts of antioxidants. Indubitably the most delectable kulfi in an earthenware pot. A frozen dessert that is made with reduced full cream milk, overloaded with the goodness of juicy lychees and water chestnuts, garnished with lightly toasted slivered almonds and edible rose petals. It is sugar-free due to the inherent sweetness of lychees. It is served chilled in earthenware pots (matkas). Preparation time: 20 minutes Cooking time: 1- ½ to 2 hours Chilling time in the freezer: Overnight Makes: 6 small matkas
Ingredients:
Full cream milk: 1-½ litre INDIA
Healthcare 32 Sept - Oct 2020
Pistachio nuts, slivered: 02 tsp Fennel seeds, lightly toasted and powdered: 01tsp Edible dried rose petals: ½ tbsp
For the covering of matka:
Muslin cloth, unbleached and food safe: 1/4 metre Or Food grade aluminium foil: as required.
Method: l
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Boil milk in a heavy bottomed nonstick pan. Keep stirring till the milk reduces to 3/4 its actual quantity. Add the fennel powder. Mix well. Remove from the flame and pour it in a wide glass bowl and cool it completely. Add the mango purée. Mix well. Pour into soaked kasoras/ earthenware pots. Sprinkle with the slivered pistachio nuts, lightly toasted fennel seeds, and rose petals.
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Cover each matka with a small muslin cloth and tie it. Place the kulfi matkas in the freezer for 08 hours. Serve chilled.
Chef Tips:
If you are an Alphonso mango fan, just increase the quantity of its purée. You may add freshly roasted and coarsely ground black peppercorn in a smaller quantity to the kulfi mixture before freezing it. Just remember to mix it thoroughly and then garnish and tie it with a muslin cloth.
Lychee and Water Chestnut Matka Kulfi (Lychee aur Singhade Ki Matka Kulfi)
For applying:
Pistachio nuts, slivered: 2 tsp Almonds, slivered: 2 tsp Fennel seeds, lightly toasted and powdered: 2tsp Edible dried rose petals: ½ tbsp
For garnish:
Khoya/mawa, grated: 60 g Green cardamom powder: ¼ tsp Lychee, peeled, deseeded and pureed: ½ cup Water chestnut, roasted, peeled and pureed: 1/4 cup Lychee, peeled, deseeded and sliced: 2 tbsp
For garnish:
Almonds, lightly toasted and slivered: 1/2 tbsp Edible dried rose petals: 2 tsp
Method: l
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In a heavy bottomed non-stick pan, pour full cream milk. Bring to a boil. Simmer, ensure that you stir it occasionally. Scrape the edges and sides of the pan. Once the milk reduces to half its quantity, add grated khoya. Switch off the flame, pour the mixture into a wide glass bowl. Let it cool completely.
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Now add the sliced and pureed lychee and pureed water chestnuts. Mix well. Pour this mixture in earthenware pots (matkas). Sprinkle slivered almonds and rose petals. Cover each matka with a small muslin cloth. Tie the muslin cloth and leave the kulfi to chill in the freezer, overnight. Serve chilled. INDIA
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Cover Story
There are quite a few serious hidden causes and consequences of inflammation, especially the chronic variety. What are they, and how do they affect our body’s immune system, the one it is trying to protect; and how do they lead to a disruption in the brain? Rupam Jain sheds light on this silent threat to our lives
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ctor Sushant Singh Rajput’s death and its ongoing controversies disturbed me immensely, as it has disturbed many of us. Something about his death triggered a fear. It felt personal. While a debate rages on about his mysterious death, which was earlier touted to be suicide due to depression, a lot of us actually suffer from depression. And in silence. With smiles plastered on our faces. Well, we are a generation in despair. I am reminded of a piece written by the anonymous modern-day poet, who goes by the name of Atticus. He writes: “I worry there is something broken in our generation; there are so many sad eyes on happy faces.” We are probably at the most terrible time of our life. What’s worse is the fact that we know this is going to last really long. We, as a nation, have crossed 2 million COVID-19 cases, by the way. And we are now talking about our body’s immune system and possible ways to boost it. But let’s get this clear – it’s not as if we were at our best before the pandemic. We were a mess then, we are worse now. And the fact is, we are where we are because of us. Our minds are messed up because of what we put ourselves through. Our bodies are worked up because of what we do to
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Inflammation is the protective response evoked by the body to an insult. The insult can be an infection, physical agent such as heat or injury – Dr P. S. Vali, MD DM, Pysician, Asian Institute of Nephrology & Urology, Hyderabad it. We are so stressed that our body is constantly trying to fight to protect us. Hence, immunity matters. That brings us to inflammation.
What is inflammation?
Inflammation is a pathological process by which our body tries to protect
itself from illness, infection and injury mediated by white blood cells. When the body is exposed to bacteria and viruses, its immune system responds through white blood cells, causing inflammation, which can be acute or chronic. To know more about it, we spoke to Dr P. S. Vali, MD DM, senior consultant nephrologist INDIA
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Cover Story and transplant physician, Asian Institute of Nephrology & Urology, Dilsukhnagar, Hyderabad, who says, “Inflammation is the protective response evoked by the body to an insult. The insult can be an infection, physical agent such as heat or injury. Inflammation can also result whenever the immune system reacts aberrantly by misinterpreting its own tissues as foreign tissues (this is known as autoimmunity). Inflammation can be induced among the various body systems when certain chemical transmitters known as cytokines are over expressed in the body. Such over expression can happen in cancers, uncontrolled diabetes, malnutrition and major organ failure such as kidney or liver.” We have so little knowledge about diseases that can disrupt the functions of our body that we almost ignore them. Inflammation is one such. “Except redness and swelling, the rest of the signs like loss of function or the rise of temperature are either ignored and/or misguided. The early signs of inflammation are local rise of temperature, body pain and lethargy. These shouldn’t be ignored so as to address the problem quicker and better,” says Dr Nindra Armugam, senior consultant oncologist at Continental Hospital, Gachibowli. A specialist in cancer, he also tells us that inflammation does not directly lead to cancer, but cancer can cause inflammation as a part of the body’s immune response to tumour cells. “Cancer is tumour antigens which initiate the host immune response by
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be prevented with proper nutrition, avoidance of exogenous environmental toxins (eg: air pollution, food colouring agents, the agents which get generated during deep frying and smoking) and by ensuring that diabetes and blood cholesterol are under control. Adequate exercise, yoga, meditation and pranayama can also indirectly aid in mitigating the micro inflammatory status by resetting the balance of chemical mediators which usher and accelerate inflammation. Good lifestyle practices can reverse micro inflammation.”
Yoga and inflammation
The early signs of inflammation are local rise of temperature, body pain and lethargy. These shouldn’t be ignored so as to address the problem quicker and better — Dr Nindra Armugam, Senior consultant oncologist at Continental Hospital forming antibodies to tumour antigens, and even lymphocytes act directly on tumour cells. They release cytokines like interleukins, and tumour necrosis factor (TNF), which initiates inflammation in the host body, so cancer patients become lethargic and lose their appetite. There is also muscle wasting (Cancer Cachexia) that takes place. It is very rare that chronic irritation or inflammation leads to cancer; for
example, in the case of an infected tooth or tooth sepsis, it may lead to oral cavity cancer. Chronic inflammation at the lower end of the oesophagus over years may lead to GE junction cancer.” There are two categories of inflammation – macro inflammation and micro inflammation, Dr Vali tells us. “Macro inflammation is what is externally visible such as the swelling on a joint or joint pain in arthritis. Such macro inflammation is easily recognisable. On the contrary, micro inflammation is a subtle and a chronic phenomenon. It happens silently at the internal tissue level. This cannot be recognised except by utilising some uncommon research tools. Such micro inflammation will lead to chronic internal organ injury in the long term. This further leads to either chronic organ dysfunction or the onset of a cancerous process. A common man cannot detect micro inflammation until the organ injury sets in, but it can
To have a better understanding of the role of yoga and pranayama in the prevention of inflammation, we reached out to yoga therapist Harshita Soni, who is also the founder of Place of Breath. “Chronic stress is one of the leading causes of inflammation, as it weakens our immune system. Yoga offers simple yet powerful tools that can help manage stress. In any yoga session, whether for therapeutic needs or others, we first understand the individual. We don’t label the disease or put them in boxes, based on their disease. We understand the individual’s bowel movement, sleeping patterns, eating habits, menstrual cycle, job, day to day activities, lifestyle, habit patterns, history of pain, symptoms, etc. We look at the individual and the human body as a whole. We then teach the individual to breathe well and correctly. We teach them to exhale gently and completely. A long exhalation activates the parasympathetic nervous system, which calms the mind and helps them relax. Once they are able to relax and stay calm,
A lot of inflammatory diseases like rheumatoid arthritis are related to our digestion. Our emotions while we are eating can impact our digestion… Mindful eating can play a significant role in preventing and managing inflammatory diseases —Harshita Soni, Yoga therapist, founder of Place of Breath the body can heal better. We then teach very simple gentle movements in coordination with breath, seated on a chair or lying on the bed. This is one of the reasons I decided to call my institute ‘Place of Breath’, to bring back the importance of breathing correctly into yoga therapy. I have met individuals who have been doing yoga for many years, yet haven’t been taught to breathe correctly. A lot of emphasis is given to inhaling deeply. But the key is to exhale well, to exhale completely, and that in turn will facilitate a good inhalation.” She further explains how simple breathing techniques (pranayama in yogic terms) can play a significant role in improving our exhalation that reduces stress, thereby reducing inflammation, boosting immunity, also improving blood circulation and improving the health of our internal organs. “Pranayama is the best gift to
humanity,” she states, adding, “I also use healing chants from the Vedas and simple sounds like ‘Om’; humming it to improve the exhalation, calm the body and mind, which in turn, can quicken the healing process.” Harshita also mentions the gut and mind connection, which is often not given importance. “A lot of inflammatory diseases like rheumatoid arthritis are related to our digestion. It’s not just the food we eat, what time we eat, how much we eat, but also our state of mind. Our emotions while we are eating can impact our digestion, which is the mother of most diseases! Mindful eating can play a significant role in preventing and managing inflammatory diseases. In yogic terms, this is part of niyama (attitude we adopt towards ourselves) and also vairagyam (detachment). Yoga isn’t just physical postures but looking at our deeper patterns and habits.” INDIA
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Cover Story In diseases like inflammatory bowel disease (Crohn’s disease and ulcerative colitis), the person can get frustrated with frequent flare ups, become negative or bitter; it can even change the person. It can make them angry that they are not able to eat anything. Yoga can really do wonders here. Using simple breathing techniques and gentle movements with breath, the symptoms, frequency and intensity can come down, but food and habits play an important role here. Yoga can really help build emotional resilience and strength. “Practising yoga regularly brings down the levels of stress hormones like cortisone, which promote inflammation; lowers the levels of a number of proinflammatory molecules like cytokines in the body, and brings down inflammation that is beneficial in conditions like arthritis, and also relieves severe pain in diseases like fibromyalgia; inhibits inflammation, that in turn weakens and even kills cancerous cells. Yoga is a combination of a physical, mental, breath, physiological and spiritual practice. It is a holistic practice that works not just at the physical but at all levels– mental, emotional, physiological, pranic and spiritual,” says yoga teacher and therapist, Athni Shetty, who practises in Secunderabad.
Inflammation of the chronic kind
There is a huge difference between inflammation and chronic inflammation, she says, explaining, “In chronic inflammation, the body seems suspended in an extended state of fight or flight response even when there is no need for the same.This prolonged state of biological emergency can lead to a whole host of problems, which
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stress to naturally reduce chronic inflammation. These include:
term remedy without any side effects, for battling and reducing chronic inflammation.”
Uttanasan or standing forward bend: In addition to opening the hamstrings, forward bends relieve stress and anxiety, and aid digestion.
Stages of inflammation
Shashankasan or child’s pose: Calming effect on mind and body. Jatharaparivarthanasan or supine twist: Twists wring out negativity and pain from the body.
The two yogic principles of Asana and Pranayama by themselves, and in combination with each other, provide a simple yet strong and long-term remedy, without any side effects for battling and reducing chronic inflammation — Athni Shetty, Yoga teacher and therapist can culminate in deadly diseases in areas such as blood vessels (atherosclerosis); pancreatic tissue (diabetes); bones and joints (arthritis); digestive system (lactose and gluten intolerance); limbs, muscles and nerves (fibromyalgia); fat tissue (obesity); throat (thyroid issues). The body goes haywire in its own defence, with the immune system failing to distinguish between what is foreign and what is its own. This makes the body vulnerable to attacks from its own defence team. Some of the most common causes of chronic inflammation are stress, anxiety, a fast-paced lifestyle, poor diet and poor fitness, hormonal imbalance, environmental conditions, obesity, pollution and something as simple as wrong breathing patterns.” Athni points out some yoga asanas/poses that work at the restorative level to help detox the body, aid in digestion, and relieve
Ardhamatsyendrasan or half lord of the fish pose: Another deep twist which reduces chronic inflammation and detoxifies the digestive system. Trikonasan or triangle pose: Reduces stress and increases flexibility and strength. Sethubandasan or bridge pose: Gentle stretch which reduces inflammation by improving blood circulation. Also reduces anxiety and mild depression. “The above-mentioned asanas should be done with proper breathing techniques. In fact, many of our physical, mental and emotional problems are because of wrong breathing patterns. Pranayama, which along with asanas, is one of the eight pillars of the ashtanga yogic path, is extremely effective in reducing chronic inflammation by correcting breathing patterns, clearing energy blockages and pranic channels, thereby bringing calmness and freshness to mind and body,” she says. Explaining the process of good breathing, Athni says, “As a teacher, especially for students who are beginners, without making things too complicated, I just focus on simple sectional breathing and full yogic breathing which incorporates all the practices of sectional breathing. This by itself is extremely effective in correcting wrong breathing patterns, building lung strength and capacity, and calming mind and body. This needs to be practised
Chronic inflammation can lead to ailments like Crohn’s disease, ulcerative colitis, rheumatoid arthritis, tuberculosis, asthma, hepatitis, sinusitis, peptic ulcer and lupus — Dr Bharat Kumar Reddy, Consultant Psychiatrist, Apollo Hospitals, Hyderabad before going to deeper practices like nadishuddi or kapalabhati, which are extremely effective in reducing inflammation. The two yogic principles of Asana and Pranayama by themselves, and in combination with each other, provide a simple yet strong and long-
The easily recognisable ailments due to inflammation which are seen on the external organs such as the skin are RTCDF [full form mentioned below], as mentioned previously. The more significant and not seen externally, but which can have devastating effects, is seen in various internal organs. The major organs involved are: kidney (various forms of kidney failure, technically known as glomerulonephritis); liver (hepatitis, which leads to liver dysfunction); pancreas (pancreatitis); intestines (inflammatory bowel disease); brain (encephalitis); thyroid (thyroiditis); joints (arthritis). Cancer is not directly caused by inflammation but an organ can get cancer if it experiences inflammation for a prolonged period, usually years. The classical example of it is: uterus and bladder, Dr Vali informs. Dr Bharat Kumar Reddy, consultant psychiatrist, Apollo Hospitals, Hyderabad, informs that there are three stages of inflammation – acute, subacute and chronic. “Acute inflammation is determined by five cardinal signs – redness, increased heat, swelling, pain, loss of function. Chronic inflammation can lead to ailments like Crohn’s disease, ulcerative colitis, rheumatoid arthritis, tuberculosis, asthma, hepatitis, sinusitis, peptic ulcer and lupus. Acute inflammation usually gets recognised due to the signs it causes in the body; however, people still focus on local remedies to deal with it. Chronic inflammation is often ignored,” he affirms. “Chronic inflammation of major joints may lead to osteoarthritis, and acute inflammation of small joints may lead to rheumatoid arthritis; while lupus is the autoimmune response of the body, which causes inflammation in certain areas, but inflammation by itself will not lead to lupus,” Dr Armugam further explains. INDIA
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Cover Story The symptoms are historically described as RTCDF: rubor (redness), tumour (swelling), calor (local rise in temperature), dolor (pain) and functions laesa (loss of function). One can easily notice these symptoms when we experience an injury to a body part. Soon after, the part of the body which sustained the injury develops redness, swelling, local heat, pain, and the individual will not be able to use that body part to the fullest potential for some time till the injury heals.
of a correlation between immune system activation and neurological changes, with subsequent psychological symptoms. In people with a genetic vulnerability to psychiatric disorders, we can see the emergence of an illness or an increase in previously stable conditions post an infection, which stimulates the inflammatory process.”
Dr Reddy explains how inflammation leads to ailments. “In chronic inflammation, the body’s inflammatory process leads to damage of healthy cells, tissues, and eventually organs. As this process continues, it leads to DNA damage, cell death and internal scarring, which then results in various ailments.
various theories postulated regarding this. But, depression is not an inflammatory disease.” While Dr Vali adds, “Inflammation can cause the structural disorders of the brain such as encephalitis, multiple sclerosis and various other demyelinating brain disorders.”
Does inflammation lead to depression?
Apart from the above-mentioned ailments directly or indirectly caused by inflammation or vice versa, there is also a theory that suggests depression is caused by the body’s immune system and inflammation. So, while reading up on Inflammatory Diseases, I came across a book, titled, This is Depression: A Comprehensive, Compassionate Guide for Anyone who Wants to Understand Depression by Dr Diane McIntosh, Assistant Professor at the University of British Columbia. In her book, she has stated that depression is an inflammatory illness. Explaining the same, she was reportedly quoted as saying in an interview: “To understand what inflammation is, and how it causes depression, you need to understand the role of the brain’s glial cells. These are the brain’s caretakers: they supply the neurons with nutrients and oxygen, protect the brain from infections, and clean up the brain’s waste products, such as dead neurons. Depression can provoke chronically high levels of cortisol, the hormone that we produce when under stress. Too much cortisol causes the glial cells to stop working properly. Instead, they INDIA
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Depression is a genetic disorder which may get triggered by change in the internal environment of a person, which may be in response to his/her external environment – stress, life events. — Dr Syeda Ruksheda, Psychiatrist and Psychotherapist, Trellis Family Centre, Mumbai start spitting out proteins called proinflammatory cytokines. They damage the glial cells, which causes them to release more cytokines, causing an inflammatory cascade.” Dr Reddy agrees only partially with the above theory. “Yes, depression is linked to inflammation, especially chronic inflammation. There are
To get a clear picture, we spoke to Dr Syeda Ruksheda, psychiatrist and psychotherapist, Trellis Family Centre, Mumbai, who is also the Co-Chair of Women’s Mental Health section of the Indian Psychiatric Society. She says, “The theory that McIntosh’s book states is true. But the etiology of depression cannot be only looked at as based in the immune/inflammation systems. Depression is a genetic disorder which may get triggered by change in the internal environment of a person, which may be in response to his/her external environment – stress, life events. The internal environment may trigger an inflammatory process; it could also be related to the gut-brain axis etc.” In her opinion, “Stress – acute or chronic, short term or long, recent or past – triggers inflammation and causes dysregulation of the immune system that may be persistent and severe. Stress exposure can give rise to new non-communicable disorders, including psychiatric illnesses, and/or exacerbate pre-existing symptoms and conditions. Recent clinical and preclinical studies have shown evidence
She further explains, “In case of the depression model – an infection may be in the peripheral system but it starts a chain reaction which impacts the brain’s immune system too. This impact on the serotonergic system, on the HPA axis (hypothalamus-pituitary-adrenal), and neurogenesis – the processes involved in depression and depressive illnesses, affects symptomatology and treatment outcomes. The immuno-psychiatric link is also supported by the treatment of depression. Antidepressants have shown to decrease inflammation in people with higher baseline inflammation. Antidepressants, especially SSRIs, also have anti-viral activity. In the recent COVID-19 pandemic, it has been noted that there is an association between the use of SSRIs and reduced requirement of intubation and death in infected, hospitalised patients.” Dr Ruksheda says more The brain’s glial cells are women suffer from immune the brain’s caretakers... disorders and depressive Depression can provoke disorders than men. There is evidence to support that this chronically high levels of gender difference has less to cortisol, the hormone that do with sex hormones and we produce when under more with the stress-immunitystress. Too much cortisol inflammation-psychiatry causes the glial cells to association. Increased stop working properly inflammation is seen in the periphery in depression. —Dr Diane McIntosh, This inflammation leads to Assistant Professor, University increased permeability of of British Columbia the BBB (blood-brain-barrier), allowing for easier entry of inflammatory molecules or immune cells into the CNS (central nervous system). Inflammatory signalling in the CNS leads to both structural and functional changes, with the hippocampus being the location of many of the changes. Does Homeopathy or Ayurveda play a role in preventing inflammation? “Ayurvedic remedies do work on inflammation, whereas homeopathy medicine focusses more on the ailment than the inflammation,” says Dr Reddy, while adding that diet and lifestyle changes can prevent chronic inflammation. A healthy diet, regular exercise, adequate sleep and less stress can do wonders. Some other natural remedies doctors told us include the use of curcumin (turmeric) – though there is no concrete scientific evidence; fish oil (Omega 3 fatty acids), ginger, spirulina and certain supplements especially containing ascorbic acid act as anti-inflammatory agents. Moreover, certain food and beverages need to be avoided such as refined sugars and saturated fats. To conclude, the next time you notice a swelling, a redness, a pain, and feel lethargic, act upon it and check with your doctor. Like we mentioned, we are in the midst of a battle with immunity. You don’t want to ignore your body’s call. Take note. INDIA
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Feature
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n the last few months, Sonu Sood has stood out as the first Indian celebrity to help the migrants head back home. The actor sent over 10 buses from Thane, Maharashtra, to Gulbarga, Karnataka. That done, he organised multiple bus services for Uttar Pradesh. The Uttar Pradesh government had sealed the borders of the state as a precautionary measure amidst the ongoing corona virus crisis. After several efforts, Sonu succeeded in getting official permission from the state government, and sent these migrants to their hometowns. Multiple buses left from Wadala, Mumbai, to various parts of Uttar Pradesh including Lucknow, Hardoi, Pratapgarh and Siddharthnagar, as well as to Jharkhand and Bihar. Coming forward in his support of the cause was the actor's good friend, Neeti Goel, who's also a part of this initiative. Sonu shares, "It has been an extremely emotional journey for me, as my heart aches to see these migrants staying away from their homes, walking on the streets. I will continue sending migrants home until the last migrant reunites with his family and loved ones. This is something really close to my heart, and I will give it my all."
“I've become more
empathetic and aware� An interview with actor Sonu Sood on his indomitable spirit during the challenging Covid pandemic, and also on how he builds up his immunity By Anita Raheja and Heena Agarwal
Sonu’s generosity is well-known, in the current situation and earlier. The star has time and again done his bit for India and its citizens. He had donated gyms and bicycles to the Pulwama attack survivors, helped many acid attack survivors, and even supported our Paralympic athletes. Additionally, during the lockdown, Sonu decided to feed thousands of under privileged families and provide meal kits to migrants in the Bhiwandi area during Ramzan. He also gave his luxury Mumbai hotel for the accommodation of the medical forces, and donated over 1,500 PPE kits to doctors across Punjab.
Have you always contributed to humanitarian causes? I have been associated with different
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causes previously. We have helped people with food and basic necessities earlier also, but I think at this scale, helping so many people across the country and even outside -- this is something I've done for the first time. I'm thankful to God that he made me capable enough to help those in need.
safety of those we came across. Right from hand gloves to masks, as well as face shields, along with sanitisers, we did it all. It was of extreme importance to us that nobody's health got affected in the process.
Why did the cause of migrant labourers appeal to you so much? When did you take the initiative, and is it an ongoing process?
I don't think this would have been possible without the constant support of my wife and family. They're really happy and proud that I could help so many people out there. My wife and my kids have been my biggest support system, and I'm glad they trusted me with this.
Initially, I spoke to some of the migrants, and my heart ached to see them in tears, especially their kids and elders, who were in bad shape. I believe every human deserves to be with their families in such difficult times. Food and shelter are basic necessities, and we must help those in need of help in every possible way.
What precautions did you take when you went out to help the people board the buses?
My team and I took all the necessary precautions as we stepped out, not just for our own safety, but also for the
Did your wife support/dissuade you from taking the risks?
Were you compassionate as a child too?
I was always like this. I am an extremely emotional person and get really moved to see anyone who's in need of help, be it a human being or an animal. I think it's important for each one of us to do our bit for the world in every possible way.
Besides being a hero on screen, now you have become a reallife hero too. How does it feel? INDIA
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Feature In the Spotlight
It's really overwhelming to realise how I could bring smiles to the faces of so many Indians and unite them with their families. These times have been really challenging for each one of us, and it's important to stay close to our loved ones; this thought pushed me to do everything possible for them. I feel there is still a lot that needs to be done, but for me, I can't be more blessed to call the entire nation my family, who send out so much love to me.
Do you feel your fellow actors have done enough/can do more to tide over this Covid crisis? Honestly, I believe everyone is doing whatever they can in their capacity, but I also feel that together we can do a lot more to make this world a better place. There are millions of Indians who still need our support, and we must all take it as our personal responsibility.
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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Have you got any official acknowledgement from the government for your efforts?
I think the government has been extremely supportive in the process; without their approval and permissions, this wouldn't have been possible. I received full support from the Maharashtra government in our Ghar Bhejo initiative.
The human body is Themost COVID sensitive times have been the really challenging for each and capable one us, and it's important to instrument on loved this onesstay close to our this thought pushed me to planet – there is no do everything possible other instrument for the migrants like this
What have you gained from this experience? I think this whole experience has been life-changing and I've become a new individual altogether. The person I was before the pandemic versus who I'm now are two completely different people. I've become more empathetic and aware as a person.
What do you do to build up your immunity?
With health and fitness, there's no stopping. I was happy last year as well but there's always a scope for doing more a journey from the physicality to a for your body and to improve your diet. dimension beyond the physical, unless you cut this rope, you won't get there. Are you a subscriber to outdoor This is simple, common sense.
Ideal for Amblylopia Eye Treatment
activities like running, jogging, golf do you prefer indoor So we areor asking you to bend your body, sports like badminton, tennis? hold your breath and do these things
I haveslowly, been playing badminton because it will cut the ropesfor quite some time -it's a good of being in of the physical and create a way distance shape; and I also go cycling. between you and the physical. Once there is a distance, rowing your boat What public and media support awayDo you simple; keep changing youror is very just the current did you get your format of take exercise? the breeze may it. Even if you sleep, you will definitely getfor there verylifequickly, endeavour? I dostill trymake and experiment withshore, my it may it to the other but if reaffirming you row hard without cutting the across the globe workouts, thisthing makes more for but the important is itthat youfun have rope,People it is anfrom endless, thankless job.have sent out immense love to me. It is their to create me. Breaking thefrom monotony is not only a distance the physical. andthe heart-warming messages toalearn forms of You fun, havebut to you just get keep little new distance This sweet has been main problem with which motivate mepath. morePeople to give my well. fromexercises whateveras enhances and reinforces people on the spiritual to my country andwant the world. My the physicality in your life. You identify don'tbest cut this rope but they to media, phone and email have What is your fitness all those compulsive aspects motto? of the get tosocial the other shore. It is a simple been flooded with messages, filled with physicality Eat healthy and sweat it out!them. You will and stay away from understanding, a simple intelligence blessings. It truly younger, happier andbeyond literallythe the In a feel small way, this is going that ifgood you wishes want toand go from this shore feels wonderful. This to has been my real limitations best version yourself. Incidentally, I of theof physical. to that shore, if you want make reward. am a vegetarian. TM
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Gynaecology Special
Dr Geeth Monnappa, Consultant Obstetrics and Gynaecology, Medall Clumax Diagnostics, Bengaluru, talks about the common menstrual disorders women face, and sheds light on the correct use of menstrual cups
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enstrual disorders often affect the life of women, from adolescence to menopause, and sometimes can cause disruption in their day-to-day activities.
What is a normal period? l Bleeding
once in 21-35 days l Periods lasting for 2-7 days l Mild pain during periods, not necessitating medication or
incapacitating a woman’s routine l Mid cycle pain or spotting at the time of ovulation It is important to be aware of what is normal, before
heading to menstrual disorders that need future evaluation.
Common menstrual disorders that women experience are:
1. Heavy menstrual bleeding
Periods that last for more than seven days or blood loss that exceeds the normal, with passage of clots, frequent need to change the pads/menstrual cups, incapacitating a woman’s ability to carry out her responsibilities is a matter of concern. The cause of heavy menstrual bleeding can be varied, ranging from structural problems in the uterus like fibroids and polyps, to hormonal imbalance, medical conditions that affect blood clotting, thyroid disorders, uterine infections, miscarriage and gynaecological cancers.
7 Common Menstrual Disorders
Heavy menstrual bleeding, if severe and left untreated, could lead to anaemia, occasionally severe enough to cause heart failure.
2. Painful menstruation (Dysmenorrhea) Abdominal cramps before or after commencement of a period, severe enough to disrupt normal activity and necessitating medication, need further evaluation. Common cause of painful menstruation include: l Fibroids l Uterine infection l Endometriosis
3. Absence of menstruation (Amenorrhea)
Girls who do not start menstruating by the age of 15, need to get evaluated. If there are no signs of breast development or appearance of pubic and axillary hair by the age of 13, causes of delayed pubertal changes need to be ruled out following a gynaecological evaluation. Once menstruation has set in, missing a period might mean: l Pregnancy l Polycystic Ovarian Syndrome l Hyperthyroidism l Menopause in women over 40 (to name a few causes)
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Gynaecology Special Menstrual Cups -- Common Queries:
4. Irregular periods
Periods that come too often (once in 20 days or more frequent) or are delayed by more than 35 days from the last period consistently, need further evaluation.
These days, many women are using menstrual cups. Here are some commonly asked questions:
Irregular periods could be a sign of hormonal imbalance, underlying thyroid disorders or uterine infections, and need timely evaluation.
Benefits of switching to a menstrual cup:
Frequent use of emergency contraception like the i-pill or recurrent usage of pills to postpone periods could alter the normal hormonal milieu and cause irregularities in the menstrual cycle.
6. Bleeding after intercourse (Post coital bleeding)
This condition necessitates a detailed examination to rule out an infection or a growth from the cervix. Cervical erosions or ectropion, which is a normal variation, especially while on oral contraceptive pills or after a delivery, can often lead to bleeding, following intercourse. However, an examination by a gynaecologist will rule out causes of concern like polyps, infection or cancer. A pap smear at the same setting helps in screening for cervical cancer if no obvious growth is noted to arise from the cervix.
a. Menstrual cups can contain twice the amount of blood that is absorbed by a pad or a tampon, necessitating fewer changes, lesser leakage, and no hassles of disposal. b. Cups can be worn while swimming, with no fear of leakage, unlike pads. c. Studies have shown a lower incidence of vaginal infections with the usage of cups, when compared to tampons and pads. d. Women experience an odour-free period. e. Environment and pocket friendly: Menstrual cups can be re-used for as long as 10 years.
What size should I pick?
Most brands come in two or three sizes (small, medium, large) Large: a. Age 30 b. Previous vaginal birth c. Heavy menstrual flow
5.Post menopausal bleeding
Any bleeding in a woman over 40, after cessation of periods for more than one year, should send the alarm bells ringing, as this could be the first sign of an underlying pathology or cancer. Even a single episode warrants a complete evaluation by a gynaecologist to identify the cause and rule out cancers.
Small: a. Age less than 30 b. No previous vaginal births c. Moderate amount of menstrual flow d. Tight perineal muscles due to
Menstrual cups can contain twice the amount of blood that is absorbed by a pad or a tampon, necessitating fewer changes, lesser leakage, and no hassles of disposal
How do you know if you’ve inserted the cup correctly?
pelvic exercise. Some brands offer a smaller size, MINI, for teens and virgins; however; these cups hold less blood and may require more frequent emptying in those who bleed heavily.
Does it leak? What if you have heavy flow?
How long can a cup be worn at a time? A cup can be worn for 4-12 hours continuously, depending on the menstrual flow. The cup has to be emptied at least once in 12 hours, rinsed, and cleaned with water and reinserted.
Post insertion, go around the base of the cup. If inserted well, the base is round or oval, with no folds.Gently tug the stem to ensure a tight fit and adequate suction. When inserted well, a woman is comfortable, able to perform her normal and outdoor physical activities, with no discomfort.
Leakage is an indicator that the size of the cup is too small or the insertion is faulty. Beginners may find insertion and removal difficult and messy, so it is advisable to use a pad in the initial few months till they are comfortable with the procedure. Trial and error with different sizes and brands till the most suitable cup is obtained for an individual is the best way forward. Women with heavy flow need to use the large sized cups and may need to empty the cup every 4-6 hours instead of 8-12 hours. Moving forward with environmental friendly options like menstrual cups during periods needs complete knowledge of the dos and don’ts associated with the cup. Knowledge of your body and your menstrual cycles will help you seek help at an early stage, when timely evaluation and treatment can be instituted and complications averted.
7. Premenstural syndrome
A sudden dip in the hormone levels before the commencement of a period can make one susceptible to mood swings, bloating, and painful breasts, along with a myriad symptoms collectively called the premenstrual syndrome. This condition is not worrisome unless it affects your routine activity. The symptoms, if severe, can be treated with appropriate medications.
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Gynaecology Special
Endometriosis: The Silent Threat
In endometriosis, the tissue which appears in the womb is found growing in abnormal locations such as the ovaries or around the uterus. Every time a woman’s menstruation starts, there is bleeding inside this tissue as well
Endometriosis affects one in ten women in India. If not treated on time, it can increase your risk of infertility, says Dr Anubha Singh, Gynaecologist and IVF Expert, Shantah Fertility Centre, New Delhi
T
here are many campaigns and awareness programmes that run in our country to educate women about various health issues. Endometriosis is one such condition that needs to be highlighted. Endometriosis is a medical problem or a common disorder that has emotional consequences for women. It is a disease that occurs when tissue that normally grows inside the uterus grows outside it. Approximately 89 million young women in the reproductive age group worldwide suffer from endometriosis. According to
the Endometriosis Society of India, the estimated number of women suffering from the disorder in India is about 25 million, and this number is increasing every year. Endometriosis affects an estimated one in ten women during their reproductive years. You can say that it is the main reason for stomach cramps, and the inability to conceive in women between 25 to 30 years of age. Though it is not always the case, the condition has been linked to a higher risk of infertility, because it may influence egg quality, disturb your menstrual cycle, or cause
higher levels of inflammation. In endometriosis, the tissue which appears in the womb is found growing in abnormal locations such as the ovaries or around the uterus. Every time a woman’s menstruation starts, there is bleeding inside this tissue as well. As a result, thick dark blood accumulates in the ovaries and becomes cysts, which is also one of the reasons for painful periods.
The symptoms: Severe pain in the
lower abdomen or the pelvis is the most common symptom of endometriosis, often during or just before your period. Pain may also be felt during ovulation, when passing urine, and during or after sexual intercourse, in the lower back region, or in the legs.
Other symptoms may include:
Diarrhea or constipation (in connection with menstruation) l Heavy irregular menstruation l Chronic/recurring pelvic pain l High blood pressure l Coughing up blood l Blood in the urine or the stool l Frequent or urgent urination l Difficult or prolonged menstruation l Irregular bowel movements l Dysmenorrhea (menstrual cramps) l Nausea and vomitting (in severe cases) l
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Treatment and diagnosis:
Nearly 30-40% of women with endometriosis can be infertile. The treatment for endometriosis depends on several factors like the age of the patient, severity of symptoms, and the desire to have children. About one third of Indian women also suffer sub fertility due to endometriosis; which means women may take longer to get pregnant. However, if not treated on time, it becomes the primary reason of being infertile.
Young women with endometriosis who want to conceive, may require specialised treatments like IUI or IVF (test tube baby). If the patient is older, and has had repeated surgeries, a total hysterectomy with an oophorectomy (removing uterus and ovaries) is the final solution. You can also go for natural treatments
to treat endometriosis, such as adopting healthier eating habits; lessening or eliminating caffeine, sugar, and alcohol, and consuming organic food. Supplements with essential nutrients such as vitamin B complex may help lower your oestrogen level. You can also exercise, practise yoga and meditation to improve your general and reproductive health.
Diagnosing endometriosis is more difficult in Indian women. It generally affects the age group 25-30 years, but these days, it is found in the age group of 11 to 19 too. So, it is very important to be aware of the symptoms of endometriosis and the treatments available for it. As stated above too, pain or cramps are a common symptom; if your pain is unbearable, then visit your gynaecologist immediately and go for a detailed scan. INDIA
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Gynaecology Special
Taking an Epidural during Labour
Deciding between the epidural as a pain management method versus a non-interventional or non-medicated birth may not necessarily be a decision based solely on the pain threshold of the birthing mother
An epidural can help reduce labour pains but comes with its own set of possible complications. A mother in labour should know all the pros and cons before opting for one, says Dr Vanshika Gupta Adukia, Pregnancy, Childbirth, Lactation Specialist & Pelvic Floor Physiotherapist, Founder of Therhappy
A
sk any woman with an experience of childbirth about her hours in labour and none of them would shy away from saying that they were the most pain filled hours of their lives. Labour, rightly as it is termed, is hard work and pain with a purpose. While there is no way to get around this pain, there are definitely some options to help get through it. Today, one of the most routinely performed procedures during labour and birthing
is the use of epidural analgesia. Several women plan to use an epidural in advance to help combat the labour pains during childbirth, while sometimes, even those who originally planned for a non-medicated birth, are situationally coaxed into taking it. Twothirds of all women in labour are known to opt for an epidural during birthing.
that the nerve endings around the vertebral openings are left untouched. The epidural can cause a feeling of numbness, reduced pain and lowered sensation in the lower half of the body, i.e., waist down, with contractions becoming less painful, hence acting as the most effective pain management option during labour.
An epidural is a local pain relief choice that allows one to stay conscious and alert through delivery. It is injected through an epidural catheter placed at the lower part of the spine, directly between two intervertebral discs so as to numb the nerve roots. The procedure is performed carefully, ensuring
Although the epidural application set up takes ten minutes and the epidural itself is believed to kick in another ten minutes later, it is widely known that epidural action can sometimes take anywhere between 45 minutes to two hours to actually show its true results. Deciding between the epidural as a pain management method versus a non-interventional or non-medicated birth may not necessarily be a decision based solely on the pain threshold of the birthing mother. While an epidural does have its sets of pros, it is also known to have its fair share of drawbacks that the woman should be aware of, so that she can take an informed decision that is best for her. While an epidural can help overcome labour pain and aid in the process of relaxation in an absolutely exhausted woman, reviews state that they come with their fair share of side effects.
1. Routine epidural related
complications hint towards the increased chances of requiring additional birthing interventions. INDIA
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is taken. Slowed breathing and drowsiness too can be seen in some women with epidural administration.
This is primarily due to the numbing effect of the epidural on the lower body. As a result, the woman may lose her ability to sense the contractions in totality, and hence may be unable to push the baby out. Very often, this results in the labour progression slowing down, and can initiate the cycle of adding further birthing interventions.
this is the reason for then conducting an emergency C-section for the sake of the baby’s safety.
2. In case the epidural slows the
Women are also known to have fever during labour. They may also be unable to control the bladder and as a result, a urinary catheter may come into the picture to help drain urine through the rest of the delivery.
labour progression, a common medical intervention is the administration of Pitocin (synthetic form of oxytocin, the hormone secreted during labour and delivery that helps trigger uterine contractions) to help speed up the otherwise slowing labour. Studies indicate that an epidural has shown to increase the second stage of labour due to a fall in the labour progression.
5. While the epidural is meant to numb the lower body, it sometimes also results in heavy lower body blockade, i.e., the legs may feel so heavy that it is difficult to move.
Headaches are known to be a common cause of concern when an epidural
Chances are that when one goes into labour, and as the pain progresses, one may tend to have a gut feeling as to which way they lean in terms of taking an epidural. It is, however, true that having knowledge about both the pros and the cons of epidural would greatly influence and help in taking an informed decision. Sometimes, decisions taken earlier, either way in favour or against, have to be changed owing to the direction in which the labour is turning. While the pain management advantage of the epidural is enticing, and its existence in modern medicine is meant to provide pain relief during long and excruciating hours of labour, one cannot turn a blind eye to the drawbacks of an epidural, and its ability to probably add interventions to an otherwise less medicated and intervened delivery.
3. In case the birthing mother is unable to push due to her inability to feel the contractions, assisted devices for delivery such as forceps or a vacuum are often used to help in quickly delivering the baby. These devices become essential if the baby goes into distress or has an irregular heart rate.
4. An epidural has also been known
to reduce the woman’s blood pressure significantly in some cases. This then requires the use of additional IV fluid and medications. When the mother’s blood pressure falls, it could compromise the oxygen levels of the baby, resulting in foetal distress. Often, INDIA
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Gynaecology Special even while indulging in sex, and in some cases, can also cause a vaginal discharge. Such infections can affect any woman but are more common in pregnant women or those with diabetes or a compromised immune system. Antibiotics can actually affect the protective bacteria, and can therefore increase the risk of a yeast infection. As the protective bacteria are killed, yeast can grow unchallenged. To prevent yeast infections while you take antibiotics, you must consider taking probiotic supplements, consume a lot of yogurt, steer clear of edibles which are high in sugar, and avoid wearing tight-fitting clothing which can trap moisture in that area.
Dr Anagha Karkhanis, Senior Gynaecologist and Infertility Specialist, and Director of Cocoon Fertility, lists out the various causes of irritation, itching and burning in your vaginal area
2. Urinary tract infection (UTI):
Another reason why your vagina could burn while you pee is urinary tract infection or a UTI, which happens when parts of the urinary tract, like the urethra, bladder and kidneys, become infected. Vaginal burning is not the only sign of a UTI; even the urine may be dull or smelly; in some cases, it may contain blood, or you may even experience discomfort in your lower abdomen, and feel exhausted or under the weather. This condition can be treated by prescribing antibiotics.
REASONS FOR VAGINAL BURNING W
hat exactly does it mean when your vulva or vaginal area burns? Vaginal burning and itching in the area in and around your vagina are definitely not normal but is also not uncommon. At some point in your life, you might have had this unpleasant experience. There are times when things down there can get less than blissful and pretty frustrating too. Vaginal burning can make certain activities problematic, and the condition can even be unbearable, but it is absolutely curable once you manage to figure out what's actually causing it. If INDIA
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you are experiencing constant burning, irritation and itching, it could be a signal of a vaginal infection or some other underlying condition that must not be ignored. This encompasses the feeling of uneasiness anywhere in the vaginal area, like your clitoris, labia or even the vaginal opening. The symptoms may begin all of a sudden or grow in intensity over time. The burning and irritation may be continuous, or it may intensify during an activity like sexual intercourse or urination. It is very important for women to consult their healthcare provider to ensure they get an accurate diagnosis, owing to the
This is the most common infection of the vagina that women between 15 to 44 years of age might experience. BV is the result of an overgrowth of some kinds of microbes in the vagina, thus impacting its normal balance
3. Bacterial vaginosis (BV): This is the most
fact that the indications may be alike for conditions that necessitate different medical treatment. Females must bear in mind that anything that keeps on bothering you down there to a major extent, needs to be properly checked by a professional.
Culprits that cause vaginal burning:
1. Yeast infection: This is the most common cause of vaginal burning. Also termed as candidiasis or thrush, it is an infection in the vagina that is instigated by bacteria. It can lead to irritation and pain while urinating or
common infection of the vagina that women between 15 to 44 years of age might experience. BV is the result of an overgrowth of some kinds of microbes in the vagina, thus impacting its normal balance. Alongside burning, other indications comprise vaginal aching and itching, a grey or white vaginal discharge, and a strong, fishy odour, which is very common, particularly post intercourse. BV can be effectively treated with antibiotics.
4. Irritation: Your vagina can
experience irritation when it comes into direct contact with certain fabrics, soaps, toilet paper, douches, sprays, cleansers, certain medications, or even fragrances and perfumes. This
a person suffering from gonorrhoea. The bacteria causing gonorrhoea can affect the mucosa of the vagina, the cervix, the fallopian tubes, and can also harm the lining of the uterus. Apart from a burning sensation in the vagina, other symptoms that may be experienced are vaginal bleeding between menstrual cycles, unexplained aches during urination, and an unusual vaginal discharge. Gonorrhoea can be treated with antibiotics, and if left untreated, it can cause severe health complications like pelvic inflammatory disease (PID), leading to infertility.
6. Chlamydia: This
is usually because of an allergic reaction known as contact dermatitis, leading to stinging, unbearable itching, accompanied by pain.
5. Gonorrhoea: This is an STD
(sexually transmitted disease), common in the younger age group, usually caused by unprotected sex with
kind of vaginal infection, frequently transferred through sexual contact with a diseased person, is caused by the microbe Chlamydia trachomatis. There are typically no symptoms, which is why this infection is also termed as a "silent" infection. When symptoms do occur, they may also contain increased vaginal discharge, bleeding during sexual activity, and between monthly cycles, and pain and urination during sex. Chlamydia is treatable with the help of antibiotics.
7. Genital herpes: This is a common STD, produced by the herpes virus,
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Gynaecology Special and is transmitted during sexual or oral sex with an infected person. Epidemiological research shows that one in six young people have herpes infection. Vaginal burning being just one symptom, others include inflamed glands, pain in the vaginal area, feeling feverish or experiencing tender sores or blisters. One must understand that a complete eradication of genital herpes may not be possible as it is a virus that stays on in your body. Therefore, secondary infections of genital herpes sometimes happening many years after the primary infections have been known to occur. The secondary flare-ups can usually happen during times of reduced immunity like pregnancy or in people who have diabetes. Even though one of the partners is on medication, and their symptoms are getting reduced, they are still at risk of transferring the STD to their partner. Hence, once genital herpes has been diagnosed, it is best to avoid intercourse or at least make sure that proper protection in the form of condoms are used.
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If you are experiencing constant burning, irritation and itching, it could be a signal of a vaginal infection or some other underlying condition that must not be ignored. This encompasses the feeling of uneasiness anywhere in the vaginal area, like your clitoris, labia or even the vaginal opening 8. Menopause: A drop in the levels
of oestrogen can cause your vagina to become dry, which results in burning, itching and frustration. Switch soaps for clean water, which should be suitable for cleansing your vagina. You must consider using white, odourless toilet tissue, and detergents which are fragrance-free to help relieve your symptoms. Bear in mind that anything that seems to bother you must be immediately checked by a medical practitioner. Pain, burning
or itching in the vulvar area rarely can be a sign of a pre-cancerous or a cancerous change in that region. Therefore, one must never take these symptoms lightly and should get themselves checked by the doctor, sooner than later. Getting yourself evaluated for STDs is very vital to make sure there is nothing to worry about. Also, women must consider getting to know one’s vagina and vulva though exploration to comprehend what is going on down there.
Wellness
F
lowers are nature’s wonderful gift, outwardly charming, while possessing properties that uplift the heart and the soul. Way back in the 19th century, the idea of extracting flower essences was discovered by an eminent doctor, immunologist and homoeopath, Dr Edward Bach. In the 1930s, after much research, Dr Bach proved that these flower essences served as alternative cures for a multitude of emotional issues, and began working on remedies that helped to treat the core of the problem rather than the issue. He isolated 38 essences as the best alternative therapies meant to awaken the energies and harmonise the physical and psycho-emotional balance of the human body. The remedies went on to be popularised across the world and came to be known as the famous Bach Flower Remedies.
Flower essences are quintessential in treating emotional problems. Bhuvana Shridhar delves into this bygone flower therapy, and brings to light the myriad healing effects of these beautiful petals
Heal Thyself
Flower Power “Flowers always make people better, happier and more helpful; they are sunshine, food and medicine for the soul” — Luthur Burbank
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“Final and complete healing will come from within, from the soul itself” — Dr Edward Bach
Today, a lot of people are turning to Bach flower remedies, some of which are mapped to different personality types and are meant for psychological and emotional issues, to cure psychosomatic health problems. So, if you are feeling blue, are anxious about an interview, or perhaps facing a host of other psychological problems, you needn’t pop a pill. You can find numerous benefits with Bach
Today, a lot of people are turning to Bach flower remedies, some of which are mapped to different personality types and are meant for psychological and emotional issues, to cure psychosomatic health problems
flower therapy for various mental and emotional states. For emergencies, an option you can carry with you, is the Bach Flower Rescue Remedy, a combination of wonder herb essences, very useful to treat sudden stress, trauma, shock, loss or grief. Usually available in small, portable bottles, to be used as drops, these also come as chewing gums, pastilles or as facial sprays. A word of advice -- always approach a certified Bach Flower Therapist in your area, who can treat
you holistically. (Practitioners registered with the Bach Centre are known as Bach Foundation Registered Practitioners. They use the letters ‘BFRP’ after their name. Practitioners with the Bach Centre, who specialise in the care of animals, are known as Bach Foundation Registered Animal Practitioners.)
Assembling the Flower Remedies
The aromatic flowers are placed in a bowl of water in the sun, enabling them to release their essence into the water; this is then mixed with brandy and made ready for use. Scientifically, every atom of this concoction is ‘energised’. The flower essences resonate with our thoughts, emotions, feelings, and work to restore a balance.
Benefits Aplenty
The alchemic chemistry of the flower petals offers myriad healing powers for almost every underlying mental and emotional issues. INDIA
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SPECIAL OFFER!
Wellness The essences are:
Beech for intolerance Centaury for the inability to say 'no' l Cerato for lack of trust in one's own decisions l Cherry Plum for fear of the mind giving way l Chestnut Bud for failure to learn from mistakes l Chicory for selfish, possessive love l Clematis for dreaming of the future, without working in the present l Crab Apple for cleansing remedy, for self-hatred l Elm for being overwhelmed by responsibility l Gentian for discouragement after a setback l Gorse for hopelessness and despair l Heather for self-centredness and self-concern l Holly for hatred, envy and jealousy l Honey suckle for living in the past l Hornbeam for procrastination, tiredness at the thought of doing something l Impatiens for those lacking patience l Larch for lack of confidence l Mimulus for fear of known things l Mustard for depression l Oak for the plodder who keeps going past the point of exhaustion l l
Pet Comfort
A bottle of Bach flower remedy ideally lasts for 21 days and should be taken for atleast three months for complete recovery for the core issues of the underlying disease.
Application Process
Expert Speak
“Children respond quickly to Bach remedies; my clients are now free of the fear of exams, fear of darkness,
2019
You can buy them at homoeopathy stores or from a therapist, or purchase online.
www.healthcare-india.org ber
Purchase Options
"
— Latika Narang, Psychotherapist, Life Coach, Healer & Certified Bach Flower Therapist (Bach Foundation Registered Practitioner, England) Founder & CEO, Aekum Health Centre, Gurgaon, Haryana.
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A fairly simple technique is used to prepare the concoction and thereafter, some drops can be either directly put on the tongue, behind the ears, on the temples, or on the wrist. Another convenient method followed by many people is adding 2 to 3 drops of Bach flower remedies to a glass of water and sipping the same at intervals, as directed by the expert.
/ 9 4 1 Rs.
dults and seniors go through a lot of stress, depression, anxiety attacks, stemming from fears, anger, trauma, guilt or loneliness. The Bach flowers are very helpful in taking them out of these uncomfortable deep, dark spaces in a relatively short time.
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Holistic Healing
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The six blends are easily available at most of Bach flower stores in the form of bottled drops or sprays. Generally, the potion can be mixed with the food they eat, and most treatments have been successful.
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The Bach Flower Therapy can also be used to treat pets; the flower essences work wonders in healing the emotional and behavioural problems of animals. These essences are totally free of chemicals, suitable for animals, large and small, young and old.
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Wellness
Impact of Communication in Healthcare
E
very day in the hospital is like a mad rush. As an Assistant Nursing Superintendent, and in charge of the ICU, I am responsible for about 350 patients. Yet, whenever I get time out of my busy schedule, I make an effort to visit the patients on a casual note. Once, while doing so in the ICU, I caught the sound of someone speaking in Tamil. Although I am a Malayali or a Keralite by ancestry, Tamil is my native language, or my mother tongue, since I was born and brought up in Vellore, Tamil Nadu. In a metropolitan, Hindi-dominated place like Delhi, such rare instances related to
my childhood always invoke nostalgia and curiosity in me. I went closer to the room and realised that someone was listening to Tamil news on TV. Upon entering the patient’s room, I saw a middle-aged man propped up in bed, watching television. When I asked him if he was a Tamilian, he confirmed it. With his permission, I looked at his medical report and learned that his name was Dr Ramachandran. I asked him whether he was a doctor in the medical field or if he had specialised in some other discipline, and he answered that he was a PhD holder. I started conversing with him in Tamil and he smiled, and it
Diagnosis and administering medicine is only part of the treatment; a lot depends on our interaction, communication, and emotional support toward the patients, says Elizabeth Raju, Assistant Nursing Superintendent, Medanta Hospital, Gurgaon
was obvious that talking in his native language made him comfortable. He freely expressed his thoughts to me as we continued to converse in Tamil. He shared details about his condition, while I stood by his bed and listened. I explained the details of his medical report to him, and the problem, and he became more forthcoming. He shared that he was having a tough time staying in the ICU. It was a brief conversation, yet fruitful in laying the foundation for a healthy patient–nurse relationship. The patient felt at home, and I was delighted to meet someone from my hometown. We
decided to meet again, when his wife visited him during the visiting hours. When I went to meet Dr Ramchandran’s wife, I found her in tears. She informed me that her husband was critically ill, and would soon be on ventilator support. He was also undergoing continuous dialysis. She was extremely worried, and told me that they had two young girls to take care of. I spent some time counselling her, explaining what her husband was undergoing. The interaction made her feel more at ease. Since then, I followed up on the patient’s case regularly and continuously shared positive thoughts with them. One of the things I observed while visiting Dr Ramchandran was that he always had new cards, made by his daughters, at his bedside. When I read those cards, I realised how much the children were missing their father, and how close he was to his kids. On one such occasion, I came to know that it was his daughter’s birthday. I spoke to the doctors, and with their permission, and the help of the GDA, I made arrangements for the patient to visit his family, who were waiting on the ground floor. His visit was planned as a surprise for his daughters. We carefully
My small efforts to interact with the patient and his family had gone a long way in bringing them some hope; sometimes, going an extra mile to make the patient happy, can do wonders transported him to the cafeteria, with oxygen support. When the daughter saw her father, she was very happy. She said that the hospital had given her the best gift on her birthday, that it was God’s blessing and a miracle to be able to see her father on this occasion. She had certainly not been expecting something like that. She was delighted to see her father healthy, active and even sharing the cake with her. She confessed that she would never forget
this birthday celebration with her father. Eventually, the doctors confirmed that Dr Ramachandran would no longer need the support of the ventilator, and that soon, they would also discontinue the dialysis. His daughters expressed their gratitude by saying that it was because of me that their father was alive. I realised then how my small efforts to interact with the patient and his family had gone a long way in bringing them some hope; that sometimes, going an extra mile to make the patient happy, can do wonders. I believe that my continuous communication in the patient’s native language, and all the positive interaction with him and his family, helped in the healing process. As he grew aware of his medical condition in detail, he became stronger in his ability to face it, and accept the reality to be able to fight it. On the day of Dr Ramachandran’s discharge, I went and celebrated with his family. As a professional in the field of healing, I realised that diagnosis and administering medicine is only part of the treatment; a lot depends on our interaction, communication, and emotional support toward the patients.
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Medical Insider
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nowing about congenital heart defects like a hole in the heart can help you tackle the condition and deal with it at the right time. An atrial septal defect (ASD) can be described as a hole in the wall (septum), between the two upper chambers of one’s heart (atria). It may come as a surprise, that this condition is present from birth. Small defects may not be problematic and tend to close during infancy or even early childhood. The hole increases the amount of blood that tends to flow via the lungs. The matter may become worse as a large, longstanding atrial septal defect can take a toll on one’s heart and lungs by damaging them. Large defects tend to cause a shorter life span, rightsided heart failure, and heart rhythm abnormalities. The symptoms of it include shortness of breath, fatigue, swelling of the legs, abdomen or feet, or heart palpitations. Thus, you must immediately consult your doctor in case you notice these red flags, and get timely treatment.
Hole in the Heart Dr Bipeenchandra Bhamre, Cardio-Thoracic Surgeon, Sir H N Reliance Foundation Hospital and Research Centre, talks about the symptoms of a hole in the heart, and the different aspects of this condition
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Another defect is a ventricular septal defect (VSD), which is also a hole in the heart present from birth. Here, the hole that is the defect is in the wall (septum) that tends to separate the heart’s lower chambers (ventricles) and allows blood to pass from the left to the right side of the heart. Here, the blood which is oxygen-rich, gets pumped back to one’s lungs, instead of the body, and makes the heart work harder. VSDs may not be problematic as many small VSDs tend to close on their own. Those that are medium and
large may require surgery for keeping complications at bay. The symptoms of VSDs are breathlessness or rapid breathing, tiredness, not gaining weight, and shortness of breath. Take your children immediately to the doctor if symptoms crop up. Patent ductus arteriosus (PDA) can be described as a persistent opening between the two major blood vessels that lead from the heart. Ductus arteriosus is an opening which is a normal part of the baby’s circulatory system before birth,and closes shortly after birth. When it remains open, it is known as a patent ductus arteriosus. This issue can lead to poor eating, sweating with crying or eating, tiredness, rapid heart rate and breathlessness in babies. A large PDA in infancy or even childhood may invite Tetralogy of Fallot. This is a condition wherein a combination of four heart defects
persist at birth. These defects tend to affect the structure of one’s heart, leading to oxygen-poor blood to flow out of one’s heart and to the other parts of the body as well. Those with a Tetralogy of Fallot defect also tend to exhibit blue-tinged skin, as their blood doesn’t carry sufficient oxygen. The symptoms of this may vary from one child to another. The common symptoms that children exhibit are bluish skin, rapid breath or shortness of breathing, unconsciousness, a murmur of the heart, crying for a longer period of time, and even irritation.
What you should do
If your child exhibits any of the symptoms mentioned above, get him/her evaluated, and initiate appropriate treatment. Many children have congenital heart defects and fail to seek treatment at the right time due to lack of awareness. Hence, parents should be watchful of symptoms and opt for the recommended tests by the doctor to allow detection of the defects. Even adults who have congenital heart defects do not seek treatment. So, be aware of the defects, and deal with them at the right time. INDIA
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Medical Insider
An increasing number of people in their 40s or younger are now suffering from cancer of the colon, says Dr Mayank M. Madan, GI & Bariatric Surgeon, CK Birla Hospital for Women, Gurugram
Colorectal Cancer:
Silently attacking Indian youth C ancer in all its forms is on the rise worldwide and in India. Though the prevalence of colorectal cancer in India is lower than in western countries, it is the seventh leading cause of mortality. As per the recent data provided by Globacan India 2018, over 27000 new cases have been registered last year, with a mortality of around 20000 patients. It is also estimated that the number of patients living with this condition is over 50000. The colon and the rectum, which constitute the lower part of the digestive system, are a part of the lower intestines, and aid in absorbing water from the stools and storing the stools until bowel movement respectively. The INDIA
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development of precancerous polyps originating in the colon or rectum (that usually have the common symptoms) leads to the development of colorectal cancer. Until now, colon cancer used to be a disease affecting people in their 50s, but in the recent decade, there is a sharp increase in the number of cases among the younger population. It is surprising to see that almost 35% of the patients suffering from colon or rectal cancer, or colorectal cancer, are under the age of 40. Timely diagnosis is highly important in deciding the course of the treatment. Many cancers, like cancer of the colon and rectum, have been extensively researched, and therefore, these can
be treated well if diagnosed on time. In fact, cancer of the colon is considered to be the third most common cancer diagnosed, both in men and women. Ideally, screening for colon cancer should begin at the age of 40 in healthy adults, but due to poor lifestyle habits among youth, it is advised earlier. With extensive surveillance, early detection and prompt treatment, coupled with a few lifestyle changes like maintaining ideal body weight and consuming high fibre content, the incidence of colon cancer can be controlled.
Symptoms
Symptoms like fatigue, weakness, change in bowel habits, diarrhoea or constipation, blood stains in stools,
sudden weight loss accompanied by abdominal cramps and bloating, should never be ignored. Though the symptoms may be an indication of other digestive disorders, it is advisable to rule out the possibilities of colon cancer at the earliest.
Obesity and diabetes raise the chances of developing colon cancer; in comparison to those of normal weight. Patients with higher BMI or being insulin resistant have an increased risk of mortality due to colon cancer
What are the major risk factors for developing colorectal cancer? Apart from being genetic (which may only have 15-20% chances of affecting the next generation), poor lifestyle habits are the major contributing factors that increase the risk of developing colon cancer, up to three times higher. 1. Poor diet: Many studies are suggestive of the fact that the regular consumption of a diet low in fibre and high in fat are attributing to the rise in colon cancer cases. With westernisation trending among young Indian professionals, they follow a typical western diet that is low in fibre and high in fat and calories. The risk doubles in people who consume diets high in red and processed meat. 2. Physical inactivity: It is advisable for everyone to devote at least six hours a week to exercise or any kind of physical activity, the lack of which can also increase the chances of developing
an elevated risk of colon cancer. Most Indian youth in the age bracket of 25-35 years of age, are given to smoking or alcoholism. Smoking cessation and restricting alcohol intake reduces the chances of colon cancer greatly.
How is it treated? colon cancer. An inactive and sedentary lifestyle makes you highly vulnerable to such cancers, apart from affecting overall health. 3. Lifestyle disorders: Obesity and diabetes raise the chances of developing colon cancer, in comparison to those of normal weight. Patients with higher BMI or insulin resistance, have an increased risk of mortality due to colon cancer. 4. Smoking and bingeing on alcohol: Alcoholics and chain smokers have
Early detection is very important to cure colon cancer. Because of modern targeted management, including judiciously planned surgery, and chemo and radiotherapy, the outlook for such cancers has changed significantly.
Surgical Intervention
Different types of treatment are available for patients with colon cancer, depending on the stage of the cancer, whether the cancer has recurred, the patient's health, age etc. Surgery is the most common treatment for all stages of colon cancer. In ideal situations, where the cancer is found to be at a very early stage, a doctor can remove the tumour with a colonoscope. Most of the time, however, colon surgery is required. Also, depending on the age and health of a patient, a laparoscopic colectomy can be done to eliminate the colon cancer. It helps to avoid a big incision on the abdomen and allows early recovery from operation, and an early return to work for young patients. The colon is so frequently taken for granted that it is has begun to cause problems for an untold number of people, especially the younger generation. Lifestyle and diet definitely play an important role. Like the heart, liver and kidney, the colon too, deserves a lot more attention than it gets in today’s times. INDIA
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Medical Insider
Preventing hereditary
they have the underlying asymptomatic carrier state of thalassemia or not.
Thalassemia
Dr S. K. Gupta, Senior Consultant Haematologist, Continental Hospitals, talks about thalassemia, a genetic disease, and how it can be prevented from being passed on from one generation to the next
I
t has been estimated that the prevalence of pathological haemoglobinopathies including thalassemia major in India is 1.2/1,000 live birth, which means that it affects 20,000 to 35,000 per year. Every year, 10,000 children with thalassemia major (a severe type of thalassemia) are born in our country, including in states like Telangana and Andhra. Is it preventable now? Has its treatment become easier over time? Should every parent be tested for thalassemia? Let’s talk about the severity of this disease and about how badly it can affect daily life, and the easier way to prevent this.
What is thalassemia?
It is a genetic disease leading to low haemoglobin (Hb) in the blood of the patient. Based on clinical presentation, thalassemia is of three types -- minor, major, inter media. The minor is also known as a carrier or trait, and does not INDIA
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cause any concerns to that person. So, the majority of times, patients of minor may not be aware about the disease in their lifetime. Major becomes symptomatic before the first birthday, and inter media starts to manifest between three to five years of age.
Who can get the disease?
Thalassemia is an autosomal recessive genetic disease. A child can get this disease only if either the mother or father is affected with any one type of thalassemia including the asymptomatic one. If one of the parents has thalassemia, the child may be born normal or may have asymptomatic carrier thalassemia. But if both parents have thalassemia carrier/minor, then 25% of the children are prone to major, another 25% normal, and at the same time, 50% can be an asymptomatic carrier/minor.
Can we prevent our child having thalassemia?
Yes, we can prevent this lifelong disease happening to our kids. And for this, no major test is required. Every couple thinking about having a child, should first undergo the HbHPLC blood test (costs a few hundred rupees) to know whether
If one of the partners has thalassemia (minor, inter media or major), then we can do genetic testing on a foetal sample collected through chronic villus sampling (CVS) between 10 to 12 weeks of pregnancy, and if delayed, then between 16 week to 18 weeks, via amniocentesis.
How can I know that my child has thalassemia?
Thalassemia major, which is a lifelong disease, manifests before the first birthday. The baby looks pale, is irritable, appetite is greatly reduced, breastfeeds poorly, and does not gain weight. The belly of such children tends to protrude more than that of normal children.
Can children with thalassemia go to school, study, and play like others?
Children with thalassemia can also lead a good life. They just need timely proper care. Regular, pre-storage leuco depleted packed red blood cells transfusion (no PRBCs or whole blood) is required to maintain the haemoglobin level equal or above 9 to 10 g. Also, to
Thalassemia major, which is a lifelong disease, manifests before the first birthday. The baby looks pale, is irritable, appetite is greatly reduced, breastfeeds poorly, and does not gain weight
avoid iron overload, oral iron chelation therapy must start within the first to two to two-and-a-half years of age. These are the two fundamental treatments to keep the child fit like his/her peers. Permanent treatment of this is possible only with blood/bone marrow transplant (BMT). Healthy blood/bone marrow stem cells from a sibling, parents or an unrelated donor are required for this. Nowadays, with even 50% HLA match, BMT can be done.
Myths and truths related to thalassemia
1. Two thalassemia positive people should not get married. They can get married, but a genetic test by taking a sample from CVS or by amniocentesis should be done between 10-16 weeks after conception, so that the right steps can be taken on time. 2. Thalassemia means low Hb level, so if my Hb level on my company health checkup is normal (say more than 12 g), then I will not have any type of thalassemia, and I will not transfer it to my child. You may still have thalassemia carrier status and your child can be born with serious thalassemia.This carrier/ asymptomatic/minor status can be evaluated by carefully assessing your CBC report, not just seeing your Hb level. We can confirm it through a simple Hb HPLC blood test. INDIA
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Health
How dangerous is prediabetes?
not high enough yet to be diagnosed as type 2 diabetes. As per the Centre of Disease Control (CDC) guidelines, approximately 88 million American adults – almost one in three adults – have prediabetes. Of those with prediabetes, more than 80% do not even know they have it. Understanding prediabetes is more complicated than fighting the disease itself. Prediabetes means a step before T2DM, or a warning sign or signal to act. There are several risk factors that may cause prediabetes including weight gain, heart disease, high blood pressure, high cholesterol, history of gestational diabetes and other factors that are linked to environmental factors and genetic predisposition.
Dr Shagun Bindlish, Diabetologist/Internal Medicine, One Medical Group, asks whether a journey of prediabetes to Type 2 diabetes can be reversed
“I
am going to save money on my monthly pedicures,” said Jenny (name changed) with a smile on her face. She is a 40-year-old Caucasian woman who had to go through an amputation of her left forefoot. She could have avoided this dire situation had she paid more attention to her health and had more support from her physician. Why tell a story about Jenny and her recent amputation? Her story has similarities with many of my other patients who have diabetes related complications. Jenny, being the sole breadwinner for the family, had been working long hours and put her health on the back burner. Her sedentary lifestyle led to her weight gain over time. At age 32, she was diagnosed with prediabetes, based on a Haemoglobin A1C level of 6.1% and Body Mass Index (BMI) of 35 (Obesity class III). Her physician confirmed her diagnosis as borderline normal (normal below 5.7%). Due to lack of any signs or symptoms, Jenny did not take her diagnosis of prediabetes or weight gain seriously. INDIA
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Furthermore, she did not follow up with her doctor for the next few years. Later, Jenny started experiencing some important signs of diabetes that she should not have ignored. One of those symptoms was a feeling of numbness and tingling in her feet, along with bluish discolouration that was ongoing for almost six months. This course of illness led to gangrene, and finally the amputation of her left forefoot to save her life. Her progression of diabetes was so brutal that she had to face a lifealtering complication. Interestingly, a few years ago, people, including healthcare professionals, used to talk about having “borderline diabetes”. This made diabetes seem like a less
serious condition than it is, and the diagnosis was often missed due to lack of symptoms. For patients, diabetes means high sugar. Minimising the importance of blood sugar control by saying it is borderline, sends the wrong message to the patients, as was the case with Jenny.
What is prediabetes, and why is it so important? Prediabetes is also called impaired glucose tolerance. It is considered a serious health condition where blood sugar levels are higher than normal, but
Our body's defence mechanism plays a vital role in our health. Normally, after a meal, the pancreas senses the availability of the added sugar in our blood and releases the hormone called insulin. Insulin acts like a truck to deliver the blood sugar to different organs of our body to be used as the source of energy. In case of prediabetes or impaired glucose tolerance, the cells in the body don’t respond normally to insulin. The pancreas overworks to produce more insulin than needed and eventually gives up, resulting in the rise of blood sugar levels, setting the stage for prediabetes and Type 2 diabetes (T2DM) down the road. Even in people who do not progress to
T2DM, persistent prediabetes is a toxic state that is associated with increased risks for the initiation and progression to several micro vascular (affecting small blood vessels in the body) and macro vascular (affecting major organs of the body like kidney, eyes, heart, liver) complications.
Prediabetes in the face of the COVID-19 pandemic and our “new normal”
With the COVID pandemic, we all are facing a global crisis on a scale that is hard to fathom. There is uncertainty, agony, fear and stress while people are adapting to the new normal of staying home, and that has had a huge impact on everyone’s health. In this scenario, there is more likelihood of getting prediabetes due to lack of physical activity, more intake of processed food or lack of motivation for self-care, while working long hours in work-from-home
conditions. That is why it is imperative to understand the heightened risk of prediabetes. The good news is that prediabetes is reversible if you take it seriously and be proactive in modifying your lifestyle. It is important for people and healthcare professionals to take extra precautions, work as a team, and be mindful of the following recommendations:
1. If you notice weight gain, reach out and talk to your doctor.
2. If you have a family history of
chronic diseases such as heart disease, high blood pressure, cholesterol, gestational diabetes, follow up with your doctor every three months and discuss with them the appropriate steps to make changes to your lifestyle at the right time.
3. For those who are following a
healthy lifestyle, make all efforts to maintain the same schedule even when normalcy returns to our lives. Self-care and self-awareness are the strongest pillars of life that will support the foundation of your health. In the daily hustle and bustle of life, it is extremely important to not go off track and continue to maintain the healthy habits. Small steps can avoid the irreversible complications of Type 2 diabetes. Managing prediabetes might seem complicated, but with effort, planning and the right education, you can reverse this disease.
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Health
The Gut Warriors The bacteria in our gut are important not only for our gut and lung health, but our immunity as well. Hence, keeping these microbiomes operating at their optimum is very important, says Dr Vandana Sabharwal, Assistant Professor, University of Delhi
I
t is a well-known fact that the human gut is home to some 1014 micro-organisms which include bacteria, viruses, and fungi. While most people may think microbes are hitchhikers, the less acknowledged fact is that many of them, especially bacteria, have intimate symbiotic relationships with humans. The microbes get a habitat and nourishment from the human host, and these in turn, help the host by regulating various functions, including dietary digestion, and imparting protective immunity against pathogens. When operating optimally, the immune system – microbiota alliance – initiates and maintains protective responses to pathogens through an interplay of physiological mechanisms. As our current fight against Covid-19 continues, maintaining a healthy microbiome holds special significance in strengthening our immune mechanisms. Worth noting are the following findings -- the lungs and gut microbiota influence each other, and that relationship may keep your lungs healthy as well. An important question now is…how do you do that? The key is to eat to feed the microbiome, your “Gut Warriors”. Within a diet, prebiotics and probiotics have largely been studied as ways of keeping the gut microbiota healthy. Prebiotics are substances in food (typically fibre) that pass undigested through the gastrointestinal tract and are utilised by micro-organisms, conferring health benefits. In addition to promoting the growth of healthy microbiota, prebiotics themselves produce notable positive shifts in immune and metabolic markers. You will find prebiotics in many fruits, vegetables, and whole grains like berries, bananas, asparagus, onions, tomatoes, garlic, green vegetables, legumes (peas and beans), barley, oats, soybeans, wheat, etc. The next in the list is probiotics-- the live microorganisms that are beneficial to health. They strengthen the immune cell lining of the digestive tract and also help the gut microbiota resist the growth of harmful bacteria, besides
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producing short-chain fatty acids that have other favourable health effects. As said, the most well-known food product that contains probiotics is yogurt. Indian
Within a diet, prebiotics and probiotics have largely been studied as ways of keeping the gut microbiota healthy. Prebiotics are substances in food (typically fibre) that pass undigested through the gastrointestinal tract and are utilised by microorganisms, conferring health benefits
traditional cuisine offers a range of options to add to your list of probiotics like fermented milk, buttermilk, soya milk, kanji, Indian cheese or paneer; South Indian fermented foods like idli, dosa, vada, and many pickles. Emerging evidence also suggests that the type of fat also has a role in microbiota modulation; nuts (pistachios, hazelnuts, cashews, walnuts, peanuts, almonds, etc.) and other plant-based fats (oils extracted from corn, castor seed, cottonseed, sunflower, olives, rapeseed, peanuts, rice bran, safflower, sesame and soybean) exert a favourable effect. Now, while you are working to improve your gut health, you also need to steer clear of foods that can throw your microbiome off-kilter. Limit processed foods, especially those high in salt and sugar, as they can damage the gut microbes and lead to inflammation. High-fat diets, especially rich in saturated fats, have consistently been correlated with negative modulation of gut microbiota. Finally, remember there is no magic shield that can completely safeguard you against any disease or infection.However, it is worth considering how to maintain a healthy microbiome, especially in these challenging and unprecedented times. Yes, eating well will make a difference in this fight! INDIA
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Health
Designs on Ergonomics
Ergonomics is an important aspect of good health that is often overlooked, but can pose serious issues, says Bindu Gopal Rao
the same level as the keyboard. Use keyboard shortcuts to reduce the use of mouse,” says Dr A. B. Govindaraj, Clinical Head and Senior Consultant, Department of Orthopedics, MGM Healthcare.
Activity Mix
W
hen Sonal Kapoor, an employee with an IT major in Bengaluru, noticed a tingling pain in her back and an altered posture, she was concerned. At an ergonomic workshop in her office, she consulted the expert to find that her wrong posture was causing the problem. She soon learnt a few exercises and corrected her posture before it could worsen.
The Specifics
Ergonomics is traditionally defined as ‘the study of people's efficiency in their working environment’. In contemporary terms, it tells us how the working population can fit in their workplace and look after their health while adjusting to the demands of their job. In the US alone, the direct and indirect cost to healthcare by back pain related to workplace comes to around 20 billion annually. Additionally, problems like tennis elbow, carpal tunnel syndrome, tendinitis, calf and hip pain, also contribute to the burden of problems. “If your job requires sitting behind a desk for several hours a day, and if you are experiencing fatigue, aches, and INDIA
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pains, then you need to relook at your office space ergonomics. The wrong chair height, inadequate equipment spacing, and bad desk posture can wreck your joints and ligaments. Use a height-adjustable chair with arm and lumbar support. Keep the monitor directly in front of you, about an arm's length away. Keep the telephone and stationery within easy reach at arm's length. The mouse must be kept at
Given the ubiquity of tech tools and gadgets, our lifestyle is increasingly sedentary, and we are moving away from an active one. So, ergonomic designs of our furniture and some corrections in our way of leading life are essential. “Forward-thinking organisations are encouraging their employees to practise wellness in various aspects of life, right from their diet to an active lifestyle, training them on correct posture while working. Some of them motivate their employees to volunteer for activities that involve physical movements such as building low-cost housing for the underprivileged, running marathons, planting trees, filling potholes on
roads, teaching kids an outdoor sport and so on,” says Aditya Narayan Mishra – Director and CEO of CIEL HR Services. Dr Vaibhav Lokhande, Associate Consultant-Physical Medicine, Rehabilitation and Sports Medicine, Sakra World Hospital, explains, “When it comes to prevention of poor ergonomics issues, equal contribution from an individual and the workplace is vital. Adhering to the various ergonomic programmes is important. It is advisable to develop an evaluation programme to ensure that improvements are constantly made.”
Health Issues
Poor ergonomics can negatively impact one’s health, and poor posture can impact the spinal cord and the vertebral column, causing conditions like herniated discs and muscle weakness of the trunk. “Lack of blood circulation due to being seated for long during working hours may cause early fatigue, numbness due to lack of activity, movement or exercise. Poor ergonomics may cause type 2 diabetes due to improper secretion of insulin. This can also lead to being overweight and/or obesity, and even myocardial infarction. It may additionally result in a musculoskeletal disorder like disuse atrophy, especially in the lower limbs, and sprain, strain or carpal tunnel syndrome, cervical and lumbar strain in the upper body. One may also land up getting fibromyalgia trigger points due to psychosomatic issues,” says Dr Babu J., Chief and HOD Physiotherapy, BGS Gleneagles Global Hospital. Back pain is the commonest hazard at workplace, and predominantly related to prolonged sitting and adopting wrong postures. “Always sit with proper lower lumbar support, which can accentuate and support the normal lumbar curve in the spine, and make sure your hip and knees are in a straight line while seated. Always rest your elbow on the work table, instead of the wrist, as it helps prevent dropping of the shoulders and undue stress on the lower back. Take frequent breaks from a sitting position. Ideally, take a walk or do some
stretching for the back at intervals of one to two hours. When lifting objects or bending, make sure to use your knees instead of your back,” advises Dr Harish Puranik, Sports Orthopaedic Surgeon at SPORTHO, SPARSH Hospital.
from unpleasant to painful. These include numbness, tingling and sharp pain,” says Dr Faraz Ahmed, Consultant Orthopaedic and Spine surgeon and Director, Alleviate Pain and Spine Clinic.
Muscle Matters
Dr Thirumalesh K. Reddy, Sr Consultant - Joint Replacement and Arthroscopic Surgery, Aster CMI Hospital, says, “Keep your back in a normal, slightly arched position when sitting. Ensure that your lower back is supported by your chair. Keep the head and shoulders in an erect position. Opt for a workspace that is at the right height for your head so that you don’t spend long hours leaning forward. Once an hour, if possible, stand and stretch. With your hands on your lower back, gently arch backward.” Dr Amrithlal A. Mascarenhas, Consultant Spine Surgery, Vikram Hospital, Bengaluru, adds, “The computer screen has to be at eye level. A lower position compels the person to look downwards, resulting in a stooped position, which can be bad for the neck, eyes, shoulders and lower back. Ensure that bony prominences that come in contact with hard surfaces are well padded with cushion/silicon sheets so as to avoid contact stress. The height of the tables must not be too low so as to avoid excessive bending. Adequate lighting and ventilation are a fundamental requirement at any workplace.”
Often, we tend to attribute eye strain to working too many hours; tingling in extremities to conditions like anxiety, muscular pain and accidental injury. While our diagnosis can be right, sometimes, it is important to understand that these symptoms
can also be caused by seemingly harmless factors like poor lighting, an uncomfortable chair or the repetition of detrimental movements. “Poor ergonomics can cause musculoskeletal disorders (MSDs) which are debilitating, painful conditions affecting muscles, tendons, tendon sheaths and nerves. One of the oft-cited MSDs is carpal tunnel syndrome (CTS), a condition in which a nerve within a specific passageway in the wrist is pinched, causing an array of symptoms, ranging
Take Care
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Beauty Kalonji seeds have a lot of benefits when used on the skin. From reducing scars to giving your skin a glow, they can be used in various face masks, says Pooja Nagdev, Cosmetologist and Aromatherapist, Founder of INATUR
How to use Kalonji (Nigella Seeds) in your face masks
B
lack seed oil (or nigella sativa oil) is a miraculous ingredient, with great benefits for health and wellbeing. Blackseed oil is known to have anti-bacterial and cholesterolfighting abilities; it regulates blood sugar and induces weight loss. It is also used to eliminate impurities. Nigella seeds can also be used to fight acne, improve the texture of the skin, and give you an even complexion. The seed can be ground to form a powder and used as a scrub to unclog pores and remove dust and oil from them. The following are a few DIY face mask recipes using kalonji seeds. To apply them in a face pack, we need to first powder the seeds. This powder can
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be stored in a container and used when needed.
Basic Kalonji Pack
This is a simple, no-fuss formula, with only two ingredients. It helps to lighten the skin tone and brings a glow. This can be used by anyone. All you need is one teaspoon each of kalonji powder and milk. Mix both ingredients and apply liberally to face and neck. It will remove all skin impurities and leave your skin glowing.
Brightening Face Mask for Dry Skin
In this mask, we have honey, almond oil/milk and milk cream. All are excellent
for dry skin. While kalonji works on blemishes and lightening age spots, the other ingredients will bring in suppleness and a glow.
Ingredients
Kalonji powder: 1 teaspoon Oats powder: 1 teaspoon Honey: ½ teaspoon Almond oil: ½ teaspoon Milk cream: Just enough to form a paste Mix all the ingredients together to form a smooth paste and apply it evenly over the face and neck. Leave it on for 10 minutes and then wash with lukewarm water to see a brighter, even toned skin. Apply a good moisturiser to close open pores. INDIA
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Beauty Detox Mask for Oily Skin
For those with oily skin, this ingredient is a boon. It has anti-bacterial properties that help detoxify the skin and reduce sebum. In this mask, along with kalonji, we have taken aloe vera gel. I recommend using aloe vera gel directly from the plant.This plant gel helps to control acne, reduce sunburns, dark spots and inflammation. Lemon juice works on minimising skin pores.
Ingredients
Kalonji powder: 1 teaspoon Aloe vera gel: 1 teaspoon Skimmed milk: ½ teaspoon Lemon juice: ½ teaspoon Take the ingredients and mix them together to form a smooth paste and apply it evenly over the face and neck. Leave it for 10-12 minutes and then rinse off with lukewarm water. This mask helps in sebum reduction and minimising skin pores.
Curd: enough to form a paste Tea tree oil: 5 drops Blend the above ingredients and mix to form a smooth paste. Apply it evenly over the face and neck. Leave it on for 10-12 minutes and then rinse off with lukewarm water. This helps to deep cleanse the skin and eliminate acne causing bacteria, resulting in a clear and smooth complexion.
Acne Control Mask
This mask works to control active acne and reduces post acne marks. When used regularly twice a week, it can bring excellent results. Apple cider vinegar is known for its astringent properties that works on minimising skin pores. It is excellent for oily skin. Curd helps to cool down the inflammation of the skin. This mask also helps in balancing the pH level of the skin.
Ingredients
Kalonji powder: 1 teaspoon Lemon peel/ Orange peel powder: 1 teaspoon Apple cider vinegar: ½ teaspoon
De-tan mask for face and body
During summers, we look for a full body detox. This pack does just that. It is excellent for those with sensitive skin. Natural ingredients chosen for this pack are loaded with benefits. Rice flour is known for its anti- inflammatory properties, soothes sunburn, and prevents a tan.
Ingredients
Kalonji powder: 2 teaspoons Rice flour: 2 teaspoons Sesame oil: 1 teaspoon Milk: Enough to form a paste (milk cream may be used for dry skin) Orange peel powder: 1 teaspoon Lemon oil: 5 drops Take all the above ingredients and mix them well to form a paste. Apply it all over the face, neck, arms, shoulders. Leave for 10 minutes and then rinse with water. INDIA
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Beauty berries in your diet to boost your skin health. 2. Stay hydrated: Try to stay hydrated all the time to avoid laxity in skin. Drinking enough water will automatically make your skin soft; dry skin tends to be more prone to stretch marks. It is recommended that one should drink two to three litres water every day. Also, heavy consumption of caffeinated beverages like coffee increases the risk of getting stretch marks.Therefore, limit your coffee intake.
To reduce the appearance of stretch marks, a diet plan plays a very essential role. Omega 3 fatty acids are a good option when it comes to reduce stretch marks, as they help to increase the elasticity of the skin
6. Aloe Vera: Aloe vera is known for its incredible healing properties. Its gel helps to regenerate skin tissues that help heal scars. You can take fresh gel from a leaf and massage it onto the affected area for about 15-20 minutes. Repeat the process twice a day for better results.
3. Coconut oil: Coconut oil is known for its ability to heal scarred skin. Applying coconut oil to the stretch marks may reduce the appearance of the scars.
10 Tips to Reduce your Stretch Marks S
tretch marks are very common and can be annoying at times. Usually, stretch marks are seen in women after childbirth, but can also occur in teenagers and women outside of pregnancy. It is not limited to women; these occur in men too. There are several reasons for stretch marks. It could be puberty, sudden weight INDIA
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gain, physical activities etc. Regardless of age and gender, these unwanted scars can be seen developing on the chest, legs and abdominal area. People often opt for over-the-counter creams to reduce stretch marks, but simple changes in lifestyle and simple home remedies can easily help prevent or reduce stretch marks.
Dr Ajay Rana, Dermatologist and Aesthetic Physician, Founder & Director – ILAMED, shares his tips on how to reduce stretch marks
Some tips:
1. Maintain a nutritious diet: One of the reasons why stretch marks occur is the deficiency of nutrients. Lack of nutrition in the body can make these stretch marks more visible. Therefore, it is essential to take a proper diet rich in vitamins and protein. Include green leafy vegetables, fruits, nuts, eggs and
4. Glycolic acid: Glycolic acid based creams and gels are considered useful for the treatment of stretch marks. These products can be used after consulting doctors and dermatologists. Glycolic acid can be applied over the area, which peels away the top layer of the skin, making it smoother and tighter.
5. Laser therapy: Treatment like fractional laser therapy is an advanced procedure for reducing stretch marks. Here, the skin is resurfaced, and neocollagenesis happens at the dermal layers. Lasers like Co2 or ‘Er’ glass give excellent results with stretch marks.
7. Take Omega 3 fatty acids: To reduce the appearance of stretch marks, a diet plan plays a very essential role. Omega 3 fatty acids are a good option when it comes to reduce stretch marks, as they help to increase the elasticity of the skin. Foods like chia seeds, walnuts, flax seeds can be taken. 8. Tea tree oil: Tea tree oil is a useful remedy to reduce any kind of scars, and it helps to treat stretch marks as well. Its anti-inflammatory and healing properties fade away stretch marks to a great extent. 9. Olive oil: This is one of the best and easily available options for reducing stretch marks. Olive oil is rich in Vitamin E, and nourishes the skin, fading away the scars. 10. Take Vitamin C: Vitamin C is helpful in treating stretch marks as it helps to boost collagen. Collagen plays an important role in keeping the skin tight and elastic. Fruits that are rich in Vitamin C such as oranges etc. should be taken regularly. INDIA
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Fitness
Jump or skip your way to a fitter you
mechanical signals (like the impact and loading like jump rope exercise) to tell it where to go.” The jump rope helps sharpen your mind, improve focus, and makes you more mentally alert. It is the best cardio exercise that can lead to a healthy heart. Shortness of breath will reduce over time, as your overall stamina improves.
Jumping rope or skipping is a great way to burn calories and stay fit, says Surela Chakraborty
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o you remember how as children, we jumped ropes effortlessly -- the childish enthusiasm with which we counted how many more jumps we could do than our friends? In fact, athletes are jumping rope to stay fit. All you need is a jumping rope, the simple one you used during your childhood, proper shoes, free space, and the motivation to remain consistent. Before delving into how to start with jumping rope exercises, it is important to analyse why one should revive the childhood sport of jumping rope. Once you get back into the habit, there is no looking back!
Benefits of Jumping Rope
Jumping rope helps to burn calories, if done at a uniform speed and in a specific time limit. You can include short sets of high-intensity intervals to INDIA
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keep your muscles activated. This will help you burn calories and develop your muscles over time. It tones up muscles in both, the lower and upper body, especially the legs. As a result, you might experience leg pain on the first day of exercising, but don't give up, as the pain is caused by the muscles remaining inactive for a long period. Within a few days, your muscles will become stronger and more conditioned. Ali Mohammed, human biomechanics specialist, and expert in sports medicine and nutrition, points out, “Jumping rope is a great calorie-burner. Compared to jogging for 30 minutes, jumping rope burns more calories. According to the latest research," jump rope exercise can achieve a ‘burn rate’ of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per
jump. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.” The key here is to be consistent. He further adds, “Jumping on the balls of your feet requires your body and mind to make neural muscular adjustments to imbalances created from continuous jumping. As a result, jumping improves speed, footwork, balance, agility, coordination, endurance, and concentration. It is an excellent cardio workout and builds shoulder strength, and is great for your legs.” No wonder athletes, tennis players and martial artists swear by it. Ali aptly points out, “Jumping rope is also great for bone health, as we know calcium is crucial to build strong skeleton, but it is not enough to build on its own. It needs hormonal signals (such as adequate vitamin D) along with
Jumping rope helps to improve bone density, informs Dr Gargi Sharma of Aayna Clinics, Delhi. She emphatically states, "Osteoporosis is a disease characterised by bone fragility and increased susceptibility to fractures. Bone mass decreases after age 35, and bone loss occurs rapidly in women after menopause. Jumping rope stimulates the bone the best way within the femoral neck and helps to strengthen it."
elbows close to your sides.Next, jump a few inches off the ground. When you are in the air, rotate the rope under your feet twice with a flick of the wrist. Then, return your feet to the ground. That is one rep. According to the American College of Sports Medicine, skipping rope is highly recommended for aerobic conditioning. To increase your heart and lung health, it is advised three to five times per week for 12 to 20 minutes at a time.
Do’s and Don’ts of Jumping Rope
Dr Anshul Jiabharat informs that one should always do rope jumping on a soft surface to avoid injury.Those who have knee issues should avoid it, and those who weigh more than 100 kg should exercise for short intervals.
The secret to beautiful skin is exercise, and jumping rope is the best way to attain it. This is because exercising regularly, here jumping rope, improves blood circulation, nourishes the skin, and removes toxins.
How to Start
Ali describes in detail the correct technique of jumping rope and how frequently one should practise it. The ideal length of the jump rope should be 3 feet longer than the athlete's height for those above 5 feet tall, and in case of below 5 feet, then it is 2 feet 10 inches longer. Technique: Stand holding a jump rope with a loose but firm grip, thumb on top forefingers below, palms facing forward. Step over the rope so it is behind your feet, which should be hip width apart. Position your hands slightly in front of your body at hip-level, and tuck your INDIA
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Press Release
Fitness It is important to wear proper shoes, with good foot padding, to enable shock absorption, as this will prevent the balls of your feet from getting hurt, informs jumping rope expert Dr Sara Solomon. Never jump rope in socks or bare feet to avoid injuries. Do not wear restrictive clothing. You can jump on a yoga mat, hard surface, or a cushioned surface. Do not exercise on a cement surface to avoid injuries. Make sure there is adequate free space around. If you are a beginner, do not do jump rope for more than five minutes as your body is not used to it; increase the time as you go forward. Start with the bounce step and rope swing. Do a single jump per swing initially, and then move on to two jumps per swing. Stay upright, keep your hands at a 45-degree angle and close to your body. Your feet should
Jumping rope is a great calorie-burner. Compared to jogging for 30 minutes, jumping rope burns more calories. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile — Ali Mohammed, Human biomechanics specialist, and a sports medicine and nutrition expert
not cave in or go backwards, but stay together. Once you master the simple steps like the bounce step and the alternate footstep, then you can go for the complicated ones later. This will enable you to pick up the other steps or the power steps like the highrise jumps, forward and backward shuffle, twister, cross foot, double under and freestyle jumping. Remember to be tenacious to learn this new skill. These power jumps help you to strengthen your core and going anaerobic in intervals, while doing power jumps ensures you lose calories much after your exercise is over. Ali advises, “For preventive measures, check with your qualified health professional if you have any doubts about your ability to withstand the impact and high aerobic intensity of rope-jumping. As with all exercise, TM
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Osteoporosis is a disease characterised by bone fragility and increased susceptibility to fractures. Bone mass decreases after age 35, and bone loss occurs rapidly in women after menopause. Jumping rope stimulates the bone the best way within the femoral neck and helps to strengthen it — Dr Gargi Sharma, Aayna Clinics, Delhi
warming up, stretching, and cooling down are important. How you jump will determine the impact on your body.” There are several tutorials by experts on the internet, for those who are eager to pick up this skill. It is advisable to watch them carefully or ask your gym trainer to demonstrate the technique before you start. This will help you to stay injury-free. You can exercise along with the trainer before you start off on your own. Another great tip here, if you are jumping rope indoors, is that you exercise in front of a mirror so that you can see if you are following the technique correctly. It is a great idea to breathe in fresh morning air if you are jumping rope in a park. Jumping rope is a wholesome exercise as you can reap the benefits of all exercises in just one. It is a simple and fun way to keep fit.
Surgery on a five-month-old baby Apollo Children's Hospital successfully performed a complicated surgery on a baby
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pollo Children’s Hospital doctors successfully saved a newborn baby by performing a high-risk procedure recently. The baby was presented to the hospital with a condition called Left Atrial Appendage Aneurysm, which is a rare cardiac malformation that is reported infrequently. When the five-month-old baby suddenly developed breathlessness, her panicked parents brought her to Apollo Children’s Hospital, Chennai, on time. Dr C.S. Muthukumaran and Dr Anuradha Sridhar, Senior Interventional Paediatric Cardiologists, confirmed that the baby was suffering from this rare condition. The left atrium (the upper chamber of the heart) had developed an aneurysm, which had become so huge that it had already compressed the heart and lungs, distorting these vital organs. The baby was struggling for breath, both, due to heart failure and lung collapse. She was admitted to the cardiac ICU to stabilise the heart. Within hours, the surgical team consisting of Dr Neville Solomon, Dr Musthafa Janeel Moosa and Dr V. Swaminathan conducted an open-heart surgery. The surgery went uneventfully, and the aneurysm was closed off and excised. Speaking further about this procedure, Dr Neville Solomon, Paediatric Cardiac Surgeon, Apollo Children’s Hospital, pointed out that, “The baby did not tolerate the procedure as the blood that was being accommodated in the
aneurysm pre-operatively was being suddenly diverted entirely into the left ventricle, which is the main pumping chamber of the heart. The left ventricle failed and the mitral valve started leaking acutely. The condition was looking bleak and we decided to place the baby on ECMO (Extracorporeal Membrane Oxygenation). The heart was hardly contracting the first night. We added some critical life-saving medications to stablise.” He also added, “However, over a period of 48-72 hours, the heart started to recover and we were able to get the patient off ECMO. With a few further days on ventilator and several days of intense care given by our doctors, nurse and technicians in the ICU, the baby progressed steadily and has been successfully discharged from the ICU.” This condition is very rare, with less
than five cases among children below one year of age being reported, and less than 10 cases among two years or younger. This condition possibly goes undetected or misdiagnosed. These high-risk surgeries should be taken up in tertiary centres such as ours with ECMO backup available, and the doctors' ability to use this skilfully was a game-changer. Another important takehome message is that cardiac surgery in newborn babies is being done commonly and with excellent results, provided they are done in high-volume centres. Within hours, the surgical team consisting of Dr Neville Solomon, Dr Musthafa Janeel Moosa and Dr V. Swaminathan conducted an open-heart surgery For further details, log onto: www.apollohospitals.com INDIA
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Fitness An innovative fitness routine has now become a favourite with pro athletes and celebs, says Namrata Purohit, Pilates instructor, Co-founder of The Pilates Studio
Core Stix: The new training system I
f you’re into functional exercises, you’ve likely come across Core Stix, a modern innovation which has quickly risen through the ranks to become a favourite with celebrities and professional athletes alike. Core Stix is a unique, versatile and adaptable free form system for Upright Training TM that allows you to exercise in an upright position to engage your core muscles and get the most out of every exercise. There are endless exercise routines and variations that can be performed using the Core Stix, that constantly strengthen and challenge the body. Originally created for world-class athletes, it has since evolved into a versatile training system that can be relied on for building usable strength in the body. The crux of the Core Stix INDIA
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philosophy lies in performing upright exercises, as most athletes usually engage in different sports in an upright position. The concept of usable strength is derived from correlating the movements made during training with real-life movements for maximum results. Eventually, physical therapists and senior citizens began employing the concept of upright training to fitness routines as a safe way to develop usable strength in the body.
Core Stix offers the benefits of strength building, with resistance workouts, that are coupled with the high endurance levels of aerobic workouts. Across the globe, it has been adopted by fitness professionals of the highest calibre, including NFL Players, NHL Players, UFC fighters, pro boxers and Olympic athletes.
Usually performed using fiberglass sticks, the basics of Core Stix can be easily used to create fun, engaging group sessions. The sticks are available at varying resistance levels, meaning that the session can be tailored for every possible level of fitness, whether you are a beginner or a professional.
Core Stix provides a point of stability to moderately stabilise the user but also challenges you, making you engage your postural muscles, abdominal muscles, deep pelvic floor muscles as well as back muscles. The three-dimensional training increases movement capabilities and challenges
How does Core Stix help you with your fitness goals?
the body in all three planes during each training session. The benefits of Core Stix are endless, and the headlining ones are that it serves as strength and performance training. It also provides multi-dimensional training by engaging the sagittal, transverse and frontal planes. It is exceptionally good for core strengthening, improves control, posture and balance, and is great for muscle growth due to progressive resistance. Core Stix is easy on the joints, making it great for active ageing for senior citizens. It is versatile, easy-to-use and excellent for athletic conditioning.
What you need to know before trying Core Stix
Core Stix requires a trainer to be around as there are various combinations and exercises using the sticks and the apparatus. The trainer can also ensure perfect form and customisation of the routine. This exercise can be performed twice a week. It really depends on the goal; sometimes, we do Pilates thrice a week, Core Stix once a week, and EMS once a week. Sometimes it is Pilates two or three times a week, Core Stix twice a week and EMS once. At other times, people just join the Core Stix classes twice a week. Core Stix can be a pretty challenging workout, as there is a lot of demand on the body's stabilisers. The routine can be performed by a beginner as well as someone who works out regularly, as there are a lot of variations, and customisation is possible. There are five different pairs of sticks of different resistance, ranging from very light to heavy. Core Stix sessions last between 40-50 minutes, depending on the intensity of the class. You can expect to feel your muscles burn! The workout usually targets the entire body and works on strength, stability and mobility.
The crux of the Core Stix philosophy lies in performing upright exercises, as most athletes usually engage in different sports in an upright position and movement through the core. You can work the entire body in both forms of exercise. In Core Stix, however, you must hold the sticks at all times in your hands. Thus, almost throughout the class, there is a lot of engagement of the upper body while working the lower body too. In a Pilates session, however, you can isolate muscle groups and areas, or work the body as a whole, depending on the routine. Both forms of exercises are challenging in their own way and have a lot of variation and possibilities.
Pilates vs Core Stix Training: Which should you choose?
Pilates and Core Stix both really do work the core. They both place emphasis on the engagement of the core area INDIA
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Celebrity Fitness
“The only person you should compete with is yourself” A conversation on health and fitness with fashionista and entrepreneur, Sheetal Mafatlal By Anita Raheja and Heena Agarwal
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heetal Mafatlal was ranked as one of India’s hot 100 entrepreneurs in 2007. A luxury fashionista, Sheetal is the founder of Mafatlal Luxury. She shares her health plan, which she follows religiously.
scenarios, to avoid being ‘THAT’ painful guest to any host.
In what order would you rank the following?
Health, love, friends, wealth, success, fame.
My breakfast comprises six almonds and honey every morning. A mug of hot chocolate (dark cocoa powder) with rice milk, which is my daily indulgence that I can’t do without. An egg white omelet with avocado on rye bread toast.
Health is always a priority because without health, life comes to a standstill. Love and friends contribute to emotional and mental health. Hence, for me, it’s health, love, friends, wealth and fame.
For lunch, I have lean high quality protein, preferably fish or chicken, with green salad or vegetables and quinoa/any healthy carb (brown rice, couscous, whole wheat pasta).
a) Health b) Wealth c) Success d) Fame e) Love f) Friends
Your opinion on nutrition:
My take on good nutrition is what works for me, as it is tried and tested. It is mindful eating, with a combination of a good source of high-quality lean protein (fish, white meat, eggs), healthy carbs (rye, brown rice, quinoa) and fibre (green salad/vegetable). While being sensible is the key, one should also indulge one’s cravings from time to time.
How do you feel about diets? Do you follow any particular one yourself?
I think the only diet one can follow is one that fits your lifestyle. These fad diets don’t work in the long run. They have short-term effects which disappear once you are off them. In most cases, all the weight lost is regained, plus more adds on. An ideal diet would be one that you can incorporate into your day-to-day life – a combination of mindful eating at home and in social TM
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What is your diet?
My basic diet guideline is high quality protein and a lot of nutrient dense food.
On vegetarian days -- dal (as it is a source of protein), lentil salad, tofu or a vegetable sandwich, with chutney on multigrain bread. For dinner, I have soup, a mix of sautéed vegetables and protein. I snack on a protein bar or a shake or bhelpuri (baked puri) makhana, soya chips with hummus, guacamole or a low fat dip and cheese platter.
What about cheat days?
I cheat two to three times a month. On these days, I eat anything and everything, predominantly cake in all shapes, sizes and flavours.
Foods you steer clear of:
I stay away from deep fried food, which I also fortunately don’t have a taste for.
Any supplements?
My daily dose of vitamins consists of 1000 mg Vitamin C, D, and E, iron, zinc,
magnesium, calcium and Vitamin B12.
Do you keep changing your format of exercise?
What are your top five fitness rules?
I prefer to stick with a tried and tested formula that works best for me and has kept me injury free. However, I am always open to new suggestions because when I travel, I am forced to use new trainers who may have an interesting tip/variation that I could include in my plan. I tend to break monotony by indulging in trendy gym fashion and music.
Fitness rules depend on one’s fitness goals. Mine are: 1. Weight training 3/4 times a week. 2. Cardio 2/3 times a week. 3. Mindful eating. 4. The power of hydration..... Water, water and water throughout the day. 5. Playing a sport -- either golf or squash.
What is the importance of fitness in your life?
What do you consider an ideal weight loss routine?
Fitness is a form of self-empowerment. For me, it begins when I wake up every morning feeling healthy, filled with physical energy and mental motivation to start my day with positivity and vigour.
The only way to lose weight is to burn more calories than you consume. This can be done by increasing cardio, with muscle stimulation, and decreasing food intake, particularly unrequired calories. There is no other way to lose weight, keep it off, and still be healthy.
What is your fitness goal?
To maintain my wardrobe at an Italian size 38 and French size 36.
Any one move that is best for the whole body?
I don’t believe that there is one move for the whole body. The human body is made up of different muscles, each one must be worked out individually. For eg, cardio like running, jogging or cycling is a body movement that helps in overall fat loss but has no effect on core/muscle group strengthening.
Which workouts would you recommend?
I believe that one should do what works for their body, as each person’s body reacts differently to any form of training. However, speaking from experience, what I would emphasise is - always work out under trained supervision to avoid injury even if you believe you can do it yourself.
What, in your opinion, is the relationship between fitness and health?
Fitness is a vital part of health, though
there are other factors that are also equally important. For instance, the mind. Fitness improves cellular immunity of cardiovascular organs, improves metabolism, and retains bone density. This is also a contributor to anti-aging. Hence, health and fitness are highly intertwined.
What do you do for mental fitness?
Mental stimulation is vital. For me, it’s a debate on current topics with a group of friends.
Do you meditate?
I find moments in the day to close my eyes, switch my mind off, focus on breathing ....which is my way to meditate and relax.
Do you rely on any gadget/ equipment for fitness?
My Apple watch that monitors everything, from water consumption, calorie burn to sleep patterns.
Which do you prefer, outdoor activities or indoor sports?
For my daily workout, I prefer an indoor gym, but for sports, I prefer outdoor activities like golf or horse riding.
Fitness gives you the ability to go through and deal with the day, which may sometimes be filled with mental or physical challenges. Last but not the least -- fitness is visual. It’s what creates the first impact and immediately constructs an image to convey a message. A lot of details contribute to that initial message, i.e., body language and grooming, but the biggest contributor to visual beauty and self-confidence is fitness.
Any part of the body you hate training?
I don’t have a pet hate for training a particular body part but I do have pet hates of certain workout routines like push-ups and planks.
What would be your advice for health watchers in 2020?
Apart from staying safe and social distancing, try to shape your fitness and health routine according to the new way of life created in 2020! Don’t follow fad diets. We are finally back in control of our diet for the first time as we are all home bound. Keep your mind occupied (due to new social norms) and avoid anything extreme that may create irreversible damage. INDIA
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Trending Now consumes carbohydrates, the energy from it gets utilised for day-to-day activities, and the rest gets stored as fat. When the individual has little or no physical activity, the fat accumulates over time, leading to obesity and the complications associated with it. So, why is eating less not the ideal choice? Because that essentially only prevents further gaining of weight, with a negligible effect on what already exists. This is where the significance of a Very Low-Calorie Ketogenic Diet (VLCKD) comes in.
A VLCKD is defined as a diet of 800Kcal/day or less, keeping the daily intake of carbohydrates at less than 30 g. This is a self-sufficient diet that also contains the daily requirements for vitamins, minerals, trace elements, fatty acids, and proteins
VLCKD
A VLCKD is defined as a diet of 800Kcal/day or less, keeping the daily intake of carbohydrates at less than 30g. This is a self-sufficient diet that also contains the daily requirements for vitamins, minerals, trace elements, fatty
A Low-Calorie Ketogenic Diet and Diabetes To control obesity and diabetes, a very low-calorie ketogenic diet can go a long way in reversing the condition and control sugar levels, says Joan Fondevilla Llevot, CEO and Founder, ProGen
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study by INDIAB indicates India has over 72 million people affected by diabetes. Out of the adult population in India, 8.8% suffer from this disease. The biggest problem that diabetics face are issues that come with it, as its cause or an effect, leading to difficulty in managing the disease. For instance, the trigger for type 2 diabetes and prediabetes in certain people is obesity. From being a poor, malnourished country, we have now reached this state because of a sedentary lifestyle, lack of physical INDIA
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activity, stress and unhealthy nutritional habits. Obesity, combined with diabetes, makes the patients’ condition difficult to monitor, resulting in more weight gain, and thus creating a vicious cycle. Studies have proven that the easiest way to keep diabetes in check is through a proper diet and lifestyle choices. However, a prevalent misconception around this concept is that if one eats less, their diabetes will be in control. The truth is that one must eat the right food at the right time in the right quantities suited for
them, to keep their health at its best. To understand this better, let’s look at what the metabolism of a diabetic is.
The correlation between diet and diabetes
Indian cuisine is a self-contained ecosystem that supplies ample vitamins, carbohydrates, proteins, and minerals. Starchy food like rotis, rice or other local delicacies that typically become the part of a “main course” are the key contributors of carbohydrates to the body. When one
acids, and proteins. But how does it help in weight loss and control of sugar levels? When the regular consumption of carbohydrates reduces, the body switches over to a state of controlled ketosis, where the energy for day-to-day activities gets drawn from the ketones produced from stored body fat. This not only accelerates the weight loss process but also preserves muscle mass, whilst supplying the individual with enough energy to carry on with their life normally. The advantages of VLCKD are manifold. Studies have proven that the weight loss from the VLCK diet is three times more than that of any other method. Since the reduction in carbohydrates activates metabolism, there is a significant increase in the control that the patient has over the blood sugar levels. Following and maintaining the diet for the prescribed time frame also helps in reversing the diabetic condition or effects, sometimes helping the patients get off medicines altogether. Scientific research also backs this belief. A study published in Nutrition & Diabetes magazine evaluated the short-term safety and tolerability of a VLCK diet (50 g of carbohydrates
daily) in an interventional weight loss programme, including lifestyle and behavioural modification support. The findings revealed the interventional weight loss programme based on a VLCK diet is most effective in reducing body weight and improvement of glycemic control than a standard hypocaloric diet, with safety and good tolerance for T2DM (Type 2 diabetes) patients.
The homework needed
However, before one embarks on the VLCKD, it is imperative to have medical advice and supervision. No two patients have the same issues, and hence, customising the treatment process is key to its success. There must be diagnostic tests conducted prior to the beginning of the diet, consultations with physicians and dieticians to chart out the plan of action, and certified trainers and coaches to ensure that the patient’s journey through VLCKD is smooth. Awareness regarding diabetes and its link with obesity has increased over time and has caused a significant increase in demand for effective treatment methods. As an emerging economy, India’s healthcare ecosystem is also growing rapidly, with the support of scientific research and developments. Customised and focussed efforts to manage and maintain a healthy lifestyle is the only solution to have a healthy population for a healthy economy. INDIA
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Trending Now
Laser Vaginal
Tightening Vaginal tightening can correct several issues for women – from post childbirth damage to incontinence, says Dr Garima Sawhney, Gynaecologist and Co-Founder, Pristyn Care
Removes friction during movement: As a female ages, her labia is at a high risk of becoming loose. It can be described as a major source of pain while carrying out the simplest day-to-day activities like walking or moving around. The procedure of laser vaginal tightening allows maximum stimulation of protein in the vagina, thus increasing lubrication and reducing friction during movement, or normal activities such as walking or sitting with legs crossed. Reduces pain during intercourse: Females often complain about painful sex due to vaginal dryness. With ageing, menopause, or following childbirth, a vagina may lose its lubrication. Vaginal dryness may also be a result of hormonal imbalance. Females facing this problem can go for vaginal tightening to reduce pain during intercourse and penetration. Vaginal tightening promotes collagen growth and maintains an optimum pH vaginal balance, which can possibly eradicate the problem of painful sex or dyspareunia.
The loose vaginal muscles regain their elasticity after the vaginal tightening procedure. This gives back the female control over her vaginal muscles, eradicating the problem of urinary leakage
Doctor’s Advice
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female’s gynaecological health is, by and large, a hushed topic in our country. Caught between her professional and personal life and household errands, the female’s intimates often pay the price. Over time, with childbirth, ageing, menopause, etc., various changes in the vagina can occur, causing vaginal laxity, dryness, painful intercourse, urinary leakage, scars, etc. Furthermore, pregnancy and then menopause can cause a significant fall in the oestrogen levels in a woman’s body, thus reducing the vaginal lubrication. These biological changes, coupled with a generally regressive social mindset, cause many females to suffer due to lack of proper treatment for their vaginal problems. The vaginal tightening procedure aims to repair and restore vaginal health INDIA
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to its optimal state. It may be carried out for a wide variety of reasons, from solving health concerns in the vaginal area to improving sexual satisfaction. This minimally invasive procedure performed using advanced laser technology is considered to be one of the best currently available, not just in India, but the world over. It restores the natural elasticity of the vaginal muscles, without any side effects or procedural risks. Here are some of its medical benefits. Repairs childbirth damage: A female’s vagina may get damaged or bruised during vaginal birthing, leading to painful consequences for the female. Multiple childbirths also cause significant vaginal loosening or laxity, which can be quite detrimental to a female’s health and self-confidence.
The vaginal tightening procedure can help repair vaginal damage and return the vagina to its natural, pre-childbirth, unblemished state. Stress Urinary Incontinence (Urinary Leakage) Correction: With increasing age, a female is likely to face a host of embarrassing new problems, one of which is a tendency for bladder incontinence. Laughing too hard or engaging in strenuous activities like lifting heavy objects or workouts can trigger an unexpected urine leakage, which can be extremely embarrassing. The loose vaginal muscles regain their elasticity after the vaginal tightening procedure. This gives back the female control over her vaginal muscles, eradicating the problem of urinary leakage.
Ageing and going through different conditions and scenarios in life (such as childbirth or menopause), causes the female’s body to change. These changes in the intimate areas often disturb normal life functioning, sometimes even to an extent where it adversely affects the way the female feels about herself, and in some cases, her relationship with the partner too. With the laser vaginal tightening procedure, the female can get rid of urinary leakage, painful intercourse, and other vaginal problems caused due to laxity, low oestrogen levels or aging, all at once, without any cuts or stitches. The CO2 laser used in the procedure, targets the muscles and tissues in the inner walls of the vagina, restoring collagen to bring back the elasticity and firmness of that area in a minimally invasive, pain-free way. This process makes the procedure completely safe, with no risks to the female. INDIA
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Trending Now
Organic Skin and Hair Care I
n this fast-paced world of dynamic trends, millennial women are all about following the latest personal care regimes and making all the right moves in the most organic way. Locked up in our caves, people are no longer running to the salons and spas.
Everybody is preparing DIY kits at home and following a self-care routine. To keep up this momentum of selfcare at home, Inatur has introduced a complete face care range, which helps to restore the perfect pH balance of your skin while keeping it pure, clean,
tightened, brightened, moisturised and nourished. Pooja Nagdev, Founder of Inatur, says, “Our skin is nature’s gift, so stay away from chemicals and care for it with natural and organic products.”
The self-care range
Cucumber Toner
A toner that is formulated to remove excess oil and impurities, tighten the pores, and is engineered to restore the perfect pH balance of your skin while keeping it pure and clean. It has a cooling effect, and regular usage of this product prevents the occurrence of pimples, and gives you clean and clear skin. Price: INR 350
Vitamin C Day Cream It brightens and smoothens the skin. It is a solution to hydrate, rejuvenate and repair the skin. It is enriched with stabilised Vitamin C, along with antioxidants that protect and fight free radicals while brightening and fading dark spots – Lemon oil, Bergamot oil, Gotu Kola, Orange peel and Amla extract to bring in skin brightening, nourishment, and repair. Price: INR 1250
Lavender Hydrosol Lavender hydrosol floral water is a 100% natural and organic steam distillate of lavender flowers from France. It is used to soothe inflamed and sun-burnt skin, eczema and dermatitis. It hydrates and heals. It can be used as a face mist/toner, body mist. It relieves itching, acts as an insect repellent. It can be added to face masks, used as an air freshener or used as a hair spray/rinse. It can also be used as linen spray (does not stain) and added to the bath. Price: INR 250
Orange and Sugar Lip Polish INATUR Orange and Cinnamon lip polish are super nourishing. Raw sugar gives gentle exfoliation, and organic oils moisturise and nourish. Due to the natural ingredients, the product is safely edible. It acts as a natural lip exfoliator. Price: INR 300
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This is a nourishing lip balm made from pure oils and butters, and free from parabens and silicones. Price: INR 250
Tea Tree Facial Gel Vitamin C Face Serum It works on diminishing age spots, sun spots, acne scars, freckles and sun damaged skin, revealing a clear and bright complexion. Its lightweight formula is non-greasy, and is quickly absorbedby the skin. It can be used during both, day and night. Price: INR 1650
It is an alcoholfree and pH balanced facial gel, enriched with pure essential oils, herbal complexes and antioxidants that are especially good for people with oily skin type. It helps to remove acnecausing bacteria, excessive oil and blackheads, while hydrating the skin. Price: INR 600
Available
MGF Mall Gurugram
Garuda Mall, Bangalore
Retails: Ambience Mall, Vasant Kunj
Logix Mall Noida
Mantri Mall, Bangalore
Mall Of India, Noida
Pacific Mall, Dwarka, SEC 21
Online: http://www.inatur.in/ , Amazon, Purple, Firstcry, Flipkart, 1MG, Nykaa
Address: Shop No. LG9, Ambience Mall, Vasant Kunj
Select City Walk, Saket
Address: F-60,1st Floor, Select City Walk, Saket
Healthcare 96 Sept - Oct 2020
Strawberry Lip Balm
Address: Ground Floor, MGF Metropolitan Mall
Address: 18 C, Ground floor, Logix Mall
Address: 2nd Floor, Mall Of India, Noida
Address: Unit No. 227, 2nd Floor, Garuda Mall, Bangalore
Address: F-66, 1st Floor, Mantri Mall, Bangalore
Address: 1st Floor, Pacific Mall, Dwarka, Sec 21
INDIA
Sept - Oct 2020 97 Healthcare
Health Products
Nutriorg Honey with Jamun flavor Price: Rs 240 for a 250 g pack
ABC CART Health Products For your shopping list
Link to buy: https://www.abccart.com/product/ nutriorg-honey-with-jamun-flavor/
Pitambari Ashwagandha Tablets
Nutriorg USDA Certified Organic Jamun Honey is a forest honey, 100% pure and unadulterated. Black plum or jamun belongs to the myrtaceae family. Jamun honey is sourced from bees that feed and forage primarily on wild forest jamun blossoms. It is collected from Dudua National Park and the Sunderbans. Nutriorg USDA Certified Organic Jamun Honey has a low glycemic index, which keeps blood sugar levels in check. Like other pure forms of honey, this also helps to heal wounds, with weight loss, and in preventing coughs and colds. Honey contains an enzyme that makes hydrogen peroxide, which makes it antibacterial and anti-fungal. Alongside excellent nutritional values, it can be also used as a calming and sedative agent. Nutriorg Certified Organic Jamun Honey improves metabolism, and is a rich source of antioxidants, with anti-inflammatory effects. It is less sweet compared to other honeys, and is said to have a wonderful lingering aftertaste.
Price: Rs 142 114 (20% off) for a 60-tablet pack Link to buy: https://www.abccart.com/product/pitambariashwagandha-tablets/ Pitambari Ashwagandha contains extracts from the Ashwagandha plant. It helps in enhancing mental and physical stamina, and improving the body’s ability to adapt to various types of stress. It helps with mental fatigue, chronic fatigue syndrome, anxiety and insomnia. An excellent rejuvenator, it also increases immunity. Why Pitambari Ashwagandha Tablets: Higher dosage of key ingredients (leaf and bark); 100 % herbal. Clinically tested. Safe & Effective. Composition: Ashwagandha (withania somnifera) root extract - 400 mg Recommended dosage: 1 to 2 tablets two times a day after food. Safety Information: To be taken cautiously during pregnancy and lactation.
Body Guard Natural Mosquito Repellent Cream with Aloe Vera and Neem Extracts Price: Rs 125 for 100 g Link to buy: https://www.abccart.com/product/bodyguard-natural-mosquitorepellent-cream-with-aloe-vera-and-neem-extracts/ Body Guard by Sirona has launched a natural mosquito repellent cream that is DEET-free, with a 100% herbal formula, suitable for adults and children alike. It can be used on the go, and provides protection for up to 8 hours. Enriched with neem and aloe vera extracts, it effectively repels mosquitoes, while soothing and moisturizing the skin naturally. Being free of harmful chemicals, it does not cause any side effects.
INDIA
Healthcare 98 Sept - Oct 2020