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VOLUME II • ISSUE VIII • JANUARY 2014

The wellness benefits of a good shower!

Special SBI NRI Branch +91 98 33 209504

Don’t drift apart: Stay close to relatives living with dementia

Fat Focus on

Good, Bad & Ugly

Beating the Back to Work Blues

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


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Volume II • Issue VIII • January 2014

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

This month, many readers will resolve to shed a few extra pounds. Our special focus looks at the physical and emotional aspects of Fat, while we also share some tips, according to Traditional Chinese Medicine’s Five-element theory, on how to eat right for the current season. The Relationship section looks at when counselling can help, and how to connect with someone living with dementia. Elsewhere, we show you how to communicate with yourself and offer pointers on how to keep your baby safe in the stroller. While at work, can you make room for Deskercise while stuck behind your desk? We include a great routine to do at your desk to help with postural and structural strength. And with all this talk of work, which we do for the sake of money, our monthly debate explores whether debt is a necessary part of modern life. Yourwellness is unique in covering all aspects of wellbeing, from health and relationships, through fitness and family, to work and finances. What’s more, we also explore all the options available, from Ancient to Modern and Scientific to Holistic. If you enjoy reading this issue, look for similar articles and features at www.yourwellness.com. Why not tell your friends so they can also sit down, take a well-earned break and browse our pages? Until next month,

Indrajit Dasgupta

indrajit@yourwellness.net

Publisher PS.: You may notice these three symbols

Owner : Health Media Publishing Pvt Ltd.

03

reflect which features relate to

psychological,

appearing throughout the magazine. These physical, or

physiological wellness.

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

reach us Subscriptions & customer enquiries: Phone: +91 22 42149007 email: enquiries@yourwellness.net Advertising: Phone: +91 22 42149007 email: advertising@yourwellness.net All rights reserved. Reproduction in part or in whole, in print, electronic or any other form, is strictly prohibited. This issue contains 68 pages including cover.

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

January 2014 • Issue VIII • Volume II • yourwellness.com


04

contents

28

Beating the Back to Work Blues

32

Time for a health check on your family finances?

emotional wellness 26 Communicate with yourself

27 The Movie in your Mind family wellness 36 Overcome Back Pain during Pregnancy

14 wellness focus

exercise wellness 38 Can you make room for

30 family wellness How safe is your baby’s

wellness nutrition 48 Try the Five-Element Diet

on Fat - Good/Bad/Ugly

stroller?

40 exercise wellness The wellness benefits of a good shower!

44 relationship

Deskercise?

wellness debate 54 Is Debt a Necessary Part

46

When Relationship Counselling can Help

of Modern Life?

56 wellness experts 58 holistic wellness

wellness

Don’t drift apart: Stay close to relatives living with dementia

06 wellness news 10 kitchen wellness 12 garden wellness

60 wellness reviews 62 modern wellness 64 ancient wellness 66 scientific wellness

13

Detrimental effect of Obesity on Lower Limb yourwellness.com • Volume II • Issue VIII • January 2014

50

Carrot and Ginger Soup

61 Relieve muscle & joint pain


06

wellness

news - Buddha

The mind is everything. What you think you become.

Are you an unhealthy selfie? The number of people taking photographs of themselves just to post on social networking sites is rising sharply. Usually taken by holding a Smartphone at arm’s length, the ‘selfie’ trend could, according to psychologists, show a lack of confidence in those who constantly feel a need to seek approval and attention. But rather than receiving positive comments from friends, it could lead to no comments – causing feelings of despondency – or even the negative attention of cyber bullies. So what’s the answer? Post occasional photos by all means – but don’t keep putting yourself up there just to seek approval or you could develop an unhealthy addiction to the attention of others. Your own sense of worth is the main one that counts.

Teens, don’t listen to your favourite music while driving… ...if you do, your road skills are likely to reduce. According to accident prevention researchers, novice drivers, especially male teens, make frequent, serious errors of judgement when listening to favourite tracks that feature energetic, fast-paced, loud music such as rock, dance, hiphop and rap. These included speeding, tailgating, one-handed driving, dangerous overtaking and careless lane switching. One in three needed a sudden warning to take evasive action. It seems that when drawn in to your favourite music, you stop concentrating on driving and instead move into a personal space in which you actively focus on the sound track instead. yourwellness.com • Volume II • Issue VIII • January 2014

Every minute of brisk exercise counts Researchers using accelerometers have found that just taking one extra minute of brisk exercise every day could make almost half a pound of difference to your weight by the end of the year. Even brief bursts of intense physical activity help to protect against weight gain. These new finding suggests that every minute of walking briskly, climbing stairs, carrying heavy bags, or running for the bus brings significant wellness benefits. According to the ‘American Journal of Health Promotion’, each daily minute of intense exercise can reduce your risk of obesity by 5% for women and 2% for men. So if you find it difficult to fit exercise into your day, start running up stairs rather than taking the lift, walk briskly rather than dawdling, and focus on the intensity of your activity rather than its duration.

The life-extending bonus of volunteering A recent analysis of several studies shows that people who regularly spend time as a volunteer tend to live longer than those who don’t, are physically and mentally more healthy, and 20% less likely to die prematurely (before the age of 75). They are also happier, experience more life satisfaction, and are less likely to experience depression. What remains uncertain is whether these findings reflect the fact that healthier, happier people are more likely to volunteer in the first place, or whether the act of volunteering itself attracts the wellness benefits. Perhaps it doesn’t matter, given that volunteering is a great way to meet and help people, as well as learning different skills.


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wellness

news Could your pet sell your property? In the current housing market, sellers and estate agents are always seeking new ways to make properties attractive to potential buyers. Brewing coffee or baking bread when a potential buyer comes to view are well established, but now an increasing number of folk are bringing pets into the equation to trigger a perception of livedin warmth. Perhaps unsurprisingly, the trend started in the States. One New York agent boasts that he successfully sold a Manhattan penthouse thanks to a well-placed poodle that helped to ‘humanise’ an otherwise immaculate but sterilelooking space. Some property advisors around the world now admit to having featured dogs, horses, geese, a donkey and even photos of a koi carp on the front of brochures.

Worn-out banknotes encourage you to spend Researchers at the Canadian Universities of Guelph and Winnipeg have found that you are more likely to spend or gamble old, wrinkled banknotes rather than nice, crisp, new ones. Interestingly, two in three people were willing to take a doubleor-nothing gamble when wagering a worn $10 note against a new $20 note. Conversely, if they had a crisp $10 note they were less likely to place the bet when the prize was a wrinkled $20, with fewer than a third willing to take the same risk. Apparently, old, worn notes are seen as ‘contaminated’ things to get rid of, while new notes give the holder a sense of pride!

Sketch yourself slim! If you’re watching your weight but find it hard to avoid treats such as chocolate, cake and pizzas when you’re feeling down, a strange new solution could help you resist temptation. Researchers at Bonaventure University in New York have found that simply drawing your favourite foods can improve your mood and help you eat less. During the study, 61 people were divided into four groups and asked to draw different food types. One group was asked to draw pizzas, the second to sketch cupcakes while the third group drew strawberries and the fourth peppers. All participants drew with an empty stomach and those doodling pizzas or cupcakes showed a marked improvement in mood, those drawing strawberries had a moderate improvement while those drawing peppers had only a tiny improvement. The researchers suggest you only need to think about, or see your favourite snacks to feel better in yourself. This, in turn, could reduce your need to comfort eat.

Do diet drinks cause depression? You may think that low-calorie or low-sugar varieties of your favourite soft drinks are healthier than full-sugar alternatives, but researchers have uncovered a potential link between the sweeteners they contain and depression. In the US study of more than 250,000 people, those who frequently consumed artificially-sweetened drinks were more likely to suffer from depression. In fact, those who drank four cans of diet drinks each day increased their risk of depression by around a third. However, further studies are needed to see if other factors are involved. For example, it may be that people with weight problems turn to diet drinks and it is their weight issues that lead to depression rather than the drinks themselves. yourwellness.com • Volume II • Issue VIII • January 2014

- John Lennon

Life is what happens to you while you’re busy making other plans.


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kitchen

wellness

Is the food on your plate causing

global warming? The choices you make about the food you eat has a huge, direct effect on global warming. This may seem surprising, but the foods we choose to eat are one of the biggest contributors to greenhouse gas emissions which are released into the atmosphere to effect climate change. The supply and production of food (including land use) accounts for up to 30% of all total greenhouse gas emissions. What’s more, meat and dairy are number one contributors - responsible for 40% of the foodrelated greenhouse gas emissions. In contrast, better known culprits such as road transport account for just 10% of our global carbon footprint, while commercial aviation adds just 1.6% to our global carbon footprint. The good news is that you can drastically improve both your own health and the health of the planet by reducing the amount of animal and dairy products in your diet, by

choosing better quality meat and by increasing the amount of plant-based foods you consume. According to experts, science is showing us what mother nature has always told us – a plant-powered eating plan that enjoys less, but better quality meat and animal products (such as dairy) is more nutritious, more satisfying, more affordable, and more sustainable for the planet. Reducing our meat intake to three times a week, could prevent many early deaths a year. One of the simplest ways to eat more sustainably is to follow the plant powered 2/3rd to 1/3rd rule. Ensure that at least 2/3rd of the food on your plate is made up of plant sources (including whole grain carbs, nuts, beans, lentils, fruit, vegetables and plant based alternatives to dairy), whilst the remaining 1/3rd is made up of good quality animal sources: lean, better quality meat, sustainable fish, eggs and low fat dairy.

yourwellness.com • Volume II • Issue VIII • January 2014

What we eat matters. The food choices we make every day have a big effect on the environment. Even small changes in what we buy and eat can add up to real environmental benefits, including fewer toxic chemicals, reduced global warming emissions, and preservation of our ocean resources.

Challenge yourself to make one change per week, such as: •

Eat less and better quality meat - have meat-free days

Plant power meals - fill up your plate with carbs, fruit and vegetables

Have more beans and lentils - mix them into your meat dishes to reduce the amount of meat you are eating

Buy sustainably-sourced fish.


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garden

wellness

The wellness benefits of gardening You may think of gardening as just a relaxing hobby, but it is often so much more. Aside from the obvious advantage of growing nutritious fruits and vegetables, it also offers an effective physical workout. As you stand, bend or squat, plant seeds or pull weeds, you’re working most of your major muscle groups, including your arms, shoulders, back, legs, and abdomen. This gentle working and stretching improves joint flexibility and muscle strength, as well as burning calories. Gardening is also beneficial for mental health. In today’s fast-paced, buzzing world, it provides a relaxing break from life’s pressures, helping to calm and clear your mind. Research shows that gardening is an excellent

stress reliever. A Dutch study found, for example, that gardening for half an hour following a stressful task not only improved mood but also lowered levels of the stress hormone, cortisol, better than spending the same amount of time reading indoors. Gardening also lets you explore your creativity. Planning and maintaining a garden is a constant process of deciding which plants to put where, which directly involves your imagination. And as well as visualising how the garden will look, you need to use logical deduction to decide which plants go together, which should not, which need sun, which need shade or protecting

yourwellness.com • Volume II • Issue VIII • January 2014

from the wind, and so on. As with any mental activity this creative reasoning helps to keep your brain sharp, particularly in later life. You may find that getting to grips with your garden also benefits your spiritual wellness. It’s easy to spend a great deal of time cut off from nature, in your home and place of work, walking paved streets and driving through busy cities. It may sound clichéd, but gardening really does provide an opportunity to reconnect with nature, and remember that we are just one part of the diverse ecosystem that makes up our planet.


Detrimental Effect of Obesity on Lower Limb Almost every one is concerned about Obesity and consider it a “National Health Crisis”, as it affects heart, liver, kidney, lymphatic system, and leads to diabetes, etc. However, hardly anyone is concerned about the harmful effect of obesity on lower limb causing severe complications Mr. Chaitanya Shah and deformities that affect the mobility for Consultant, Practicing Podiatry healthy and independent aging. Obesity causes: • Increased chances of developing deformity in the lower limb by putting extra stress, for every kilo gained, 5 kilos of extra pressure is exerted on the foot and ankle. • “Malaligned” bones, conditions such as having knock-knee or being bowlegged increase the chances for wear and tear in the joint as well as causing improper gait and posture. • Lower limb musculoskeletal stiffness and tightness, which lead to Lower Limb pain, strain, sprain and stress fractures. • Foot and lower limb complications and deformities such as swelling, flatten medial and transverse arches, heel, shin, calf, knee, hip and lower back pain, painful corn and calluses etc. On load bearing (standing & walking) the normal foot alignment functions as a shock absorber for the body, the misaligned and collapsed foot by far is the most significant problem in obesity. It is a medical condition in which the arch of the foot collapses, with the entire sole of the foot coming in complete or near-complete contact with the ground. The muscles, tendons, and ligaments that hold up the lower limb structure become stretched and weaker, painful and in worst case ultimately lead to breakdown resulting into immobility. The Solution: Life Style Changes: Your habits as a youth, translates to your overall health as adults. The very first step is to treat the root cause i.e. Obesity. Make modification in your diet with healthy eating habits, exercise and physical activities. Stay Active: Choose physical activity of your choice and make a commitment to engage yourself in it for at least 60 minutes. Overexertion can cause more pain, listen to your body if not possible at one go then break it number of times during the day. Exercise: It is the best treatment, helps you lose weight, increases flexibility, strengthen muscles, eases pain, boosts your mood, strengthens your heart, and improves blood flow. Orthotic: It is important to realign your feet to neutral position provide adequate shock absorption for the body and in turn to improve gait and posture. This will help to prevent and alleviate pain in the foot, ankle, leg, knee, hip, and lower back. Use Assistive Devices: If you feel unstable and having joint pain, use assistive device such as knee and ankle brace and back support. Assistive devices help take weight off the joint and decrease pain, in addition to making you feel more stable on your feet. HEALTHY LOWER LIMB IS KEY TO WIN THE BATTLE AGAINST OBESITY


- Arnold Schwarzenegger 14

focus

It’s simple - if it jiggles, it’s fat.

FAT Focus on

Good, Bad & Ugly

yourwellness.com • Volume II • Issue VIII • January 2014


15

Fat is an emotive term whose negative associations start in the playground and often last throughout your lifetime. But eating and storing fat is essential for health - as long as it’s the right type of fat in the correct proportions.

Cherish your

BAT

Like protein, fats play an important structural role in the body, from making cell membranes and insulating nerves to forming feminine curves. Fats are also used to make sex hormones such as oestrogen and testosterone, to regulate immunity, and to maintain healthy brain function. Your body has two main types of fat: White adipose tissue, or WAT, which stores fat and brown adipose tissue, or BAT, which burns white fat to generate heat. The BAT and its colour results from the large number of energy factories (mitochondria) within its cells. Brown fat is evolved to help keep hibernating animals alive during their winter sleep, and to warm infants before they are able to generate heat by shivering. As a child weighing 8kg, you have around 400g of BAT along your upper back, between your shoulder blades and the back of your neck. This mostly disappears during adolescence and, as an adult, your brown fat is mostly confined to the deep regions of your neck where it’s thought to warm the blood travelling through your carotid arteries – this helps to avoid a ‘cold shock’ headache when it reaches your brain.

The harder your BAT works, the more fat you burn. Some people inherit greater quantities of BAT and tend to have lower body weight than those who inherit little. They are also less likely to develop type 2 diabetes. Researchers at the Sahlgrenska Academy at the University of Gothenburg believe there must be a way to reactivate your original brown fat to improve the speed at which you burn calories and generate heat. Scientists have also found that some white adipose cells show a few BAT-like characteristics, and have dubbed this ‘beige’ rather than ‘brown’ BAT. The race is now on among pharmaceutical companies to find a drug that enhances the effects of beige BAT or – the holy grail of obesity prevention and treatment– converts your WAT to BAT. January 2014 • Issue VIII • Volume II • yourwellness.com


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wellness

focus

visceral Why you want to lose

fat

Having a spare tyre around the waist is a visible sign of carrying too much white adipose fat. But what about the fat you can’t see? Visceral fat is also found in your abdomen, but rather than causing a ‘roll’ it’s packed around your internal organs such as your heart, liver, kidneys and pancreas. This type of fat is particularly harmful. It produces hormones and chemicals that travel direct to your liver, where they increase production of cholesterol, clotting factors, inflammatory substances and glucose. As a result, people who carry too much visceral fat have a dramatically increased risk of high blood pressure, raised cholesterol, unwanted blood clots, heart attack, stroke and type 2 diabetes than those with a smaller waist. According to experts, visceral fat is a greater risk factor for cardiovascular disease than fat stored around the hips or lower body. The best way to measure visceral fat is to simply measure your waist circumference at roughly the widest point. Scientists agree that a waist measurement over 88 cm (35ins) in a woman and 102 cm (40 ins) in a man indicates you have an increased risk of heart disease. Ideally your waist should measure less than 94 cm (37ins) in a man and 80 cm (32ins) in a woman. Even a modest weight loss of 5-10% of current weight will provide health benefits such as an improved blood fats, lower blood pressure and general improvement in health and quality of life. Although some individuals can lose more, for most a modest weight loss followed by weight maintenance is more realistic. Much of your initial weight loss comes from visceral fat, and the good news is that if you are overweight and lose just 5-10% of your body fat (see table) you could lose around 30-40% of your visceral fat.’

yourwellness.com • Volume II • Issue VIII • January 2014

Weight

5% weight loss

10% weight loss

12 stones

8.5 lbs

1stone 3 lbs

13 stones

9 lbs

1 stone 4 lbs

14 stones

10 lbs

1 stone 6 lbs

15 stones

10.5 lbs

1 stone 7 lbs

16 stones

11 lbs

1 stone 8 lbs

17 stones

12 lbs

1 stone 10 lbs

18 stones

13 lbs

1stone 11 lbs

19 stones

13 lbs

1 stone 13 lbs

20 stones

1 stone

2 stones

A combination of small dietary changes (to bring about a reduction in calorie intake of around 500-600 kilocalories) and increased physical activity is the best approach to weight loss. To reduce your cholesterol level it is important to reduce the amount of saturated fat that you eat and partially replace this with unsaturated fat. Saturated fat is found mainly in full-fat dairy foods, fatty meat and meat products, butter and lard, cakes, pastries and puddings. Unsaturated fats are found in vegetables oils, nuts and spreads made from vegetable oils. Even without weight loss, physical activity may be able to reduce central obesity/waist circumference and visceral fat. The general consensus is that at least 30 minutes of physical activity on most days of the week should be encouraged. At least 60 minutes per day is necessary to bring about weight loss. However exercise without weight loss is far from a failure as regular activity can reduce waist circumference and alter fat distribution around the body even if weight is unaffected, so helping to reduce cardiovascular risk.


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wellness

focus

Could fat help you slim down? Current advice is that dietary fats should provide no more than thirty percent of your daily energy intake. For an average person eating 2,000 kilocalories per day, that represents around 67g of fat. Checking food labels is a good way to estimate how much fat you’re eating. However, a study from the Harvard School of Public Health has found that people eating a high-fat diet lost more weight than those following a high-carbohydrate diet, even though Oleocanthal has those consumed similar antimore calories. This inflammatory is because grains properties to the and processed carbs popular pain-killer, are quick sources ibuprofen. of fuel for the body, and trigger release of insulin hormone which allow any excess calories to enter fat cells where they are stored as... fat. Canadian scientists have founded that diners who normally ate healthily (a Mediterranean style diet consisting of salmon, vegetables, nuts and olive oil) experienced a 24% drop in artery dilation after a single ‘junk meal’ of sausage, egg and cheese sandwich with hash browns on the side. As poor dilation reduces blood flow, this study shows that just one ‘bad’ meal that’s high in saturated fats can contribute to the hardening and furring up of your arteries. Following a diet that contains fewer carbohydrates, and more of the healthy monounsaturated and polyunsaturated fats found in nuts, seeds, fish, avocado, olive and rapeseed oils plus more fruit and vegetables – in other words a Mediterranean

DID YOU KNOW?

Have you discovered Triphala? Triphala, an ancient ayurvedic herb, contains Amalaki (it works as a natural antioxidant and removes excess inflammation from the body), Haritaki (supports the body’s natural cleansing process by removing toxins from the colon) and Bibhitaki (helps to increase lean body mass and maintain healthy blood sugar levels). Triphala is a powerful tool to detoxify and strengthen the body, helping you to achieve your ideal weight. Buy Himalaya Triphala capsules. Product available in drugstores as also on www.healthkart.com. Price: Rs 95. Visit http://www.himalayahealthcare.com. style diet – is one of the healthiest ways to lose weight. Olive oil is one of the healthiest fats for cooking. Its main component, oleic acid, is a monounsaturated fat that has beneficial effects on cholesterol balance, blood clotting, blood pressure and glucose control. In one study, eight out of ten people taking medication for high blood pressure were able to discontinue their medication after using 30g to 40g olive oil for cooking, every day, for six months. In other studies, people with type 2 diabetes who replaced some dietary carbohydrate with 10g to 40g olive oil per day significantly improved their blood sugar control. Recently, olive oil was shown to protect against Alzheimer’s disease, which might explain why this form of dementia is less prevalent in Mediterranean countries. This beneficial effect is thought to come from oleocanthal - a pepperytasting antioxidant found in virgin olive oil - that

yourwellness.com • Volume II • Issue VIII • January 2014

helps to shuttle abnormal proteins responsible for Alzheimer’s disease out of the brain. Use pure olive oil for frying and roasting, as it remains stable at elevated temperatures. Reserve Extra virgin and virgin olive oils for gentle braising, drizzling over foods, and salad for dressings.


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20

wellness

focus

Weight is an issue at some point for most people - ourselves included! From overweight or underweight to confidence issues and overall health, it affects us all at some time. The natural way to confront this is by focussing on the physical aspect of diet and exercise.

A Weight on your Mind? yourwellness.com • Volume II • Issue VIII • January 2014


21

While this is certainly important, the real answer to making a permanent difference is to acknowledge that everything to do with weight starts with your mind. This is because every single thought you have affects every single cell in your body and, whether good or bad, the physical results reflect this. This means the better mind-set, emotions and psychology you have, the healthier and more balanced your weight will become. So here are a few Pinnacle Pointers to get you started in the right direction:

Get your focus and motivation right. Why are

you doing this, for what purpose? Ensure your focus is going ‘toward’ what you want and not ‘away’ from it. For example, you want to lose weight to be fit, healthy and live a fruitful life rather than losing weight to not be fat or not get diabetes. This only causes inconsistences, which is why you get yo-yo results. The part of the mind that runs your body fails to process negatives. So if you tell it NOT to do something, it actually hears ‘do it’ – the underlined examples above! So tell your mind exactly what you DO want in positive terms. Your mind will then process this and your body will act on it. Lose weight because you love your body instead of loathing it – show it some love and respect and it might just listen.

Let go of limiting decisions. In our experience

all excess weight is in some way emotional and there is always a root cause as to why this is so whether you’re aware of it or not. However once you let this go and get your motivation right, it’s 100% possible to lose the weight and maintain it forever – exciting! So let go of limiting decisions like ‘it’s impossible to lose weight’ – if you wholeheartedly decide something you’ll inevitably actualise it, because what you believe, you become.

this awareness and take action to properly let it go, you’ll start seeing the weight drop off. Using your mind right can help. Many people in NLP and Hypnosis courses struggle to lose weight for many different reasons, from deep-rooted emotional trauma to bad habits and chocolate addictions. They can achieve magnificent results because they use their mind. This empowered them to achieve not only weight loss but all the things in life they once thought impossible.

Use positive language.

To see results, you will need to use words accordingly as this helps you to put your focus in the right place. This is important because what you give your focus, energy and attention to, you attract back to you. For instance, if you focus on being fat and unhappy, unfortunately you will be. Next time you use the word ‘impossible’, think of it differentlysplit this word up and it actually says ‘I’m - possible’ and, of course, you are!

Lighten your emotional load. What’s

the underlying root cause of your weight that, if it were to disappear right now, would allow you to be free and focussed, to lose all the weight you want, for the right reasons? Metaphorically, what would lighten your load? Once you get

Does living together make you fat? Psychologists from the University of North Carolina have found that once a couple moves in together, they are three times more likely to become obese than those who continue living separately. It seems that sharing obesity-related behaviours, such as over-eating, unhealthy food choices and watching TV or playing computer games rather than exercising, is to blame. Rather than encouraging each other to follow a healthy diet and lifestyle, a couple is more likely to collude in sharing unhealthy behaviours so they don’t feel so bad as when over-indulging alone. This tendency is strongest once couples have lived together for two or more years. January 2014 • Issue VIII • Volume II • yourwellness.com


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wellness

focus

How fat

shaming fuels weight gain

Fat shaming is the latest way to describe those derogatory conversations you have about your weight with family and friends. You know the ones - where you moan about how big you are, only to hear them say the same thing about themselves. These conversations fuel insecurities about weight and body image, and make it easier for you to feel bad about how you look. Used as a way to bond with others and break into a conversation with strangers, fat chat has become a regular part of social dialogue. This use of the

‘F’ word is more common among women, but men are also starting to feel conscious about their weight and image. Studies at Notre Dame’s Body Image and Eating Disorder Lab have now show that people are starting to turn away from those who speak about their weight in a derogatory fashion. Whereas ‘fat chat’ was once considered a quick route to friendship, people now judge those doing it as unlikeable. Instead, they respond well if you

speak in a positive way about your weight, suggesting we’ve all had enough of negative fat shaming. It is now recognised as damaging to self-esteem and can promote eating disorders and body dysmorphia. If you find it difficult to accept yourself as you are, it’s time to boost your self-confidence. You need to see your body without a harmful or selfcritical inner voice taking over. Start by focusing on the things you like about your body, rather than lamenting those you don’t. By silencing your inner critic, you can lead a happier and more fulfilling life, which will make it easier to adopt fitness and lifestyle goals.

- J. K. Rowling

Fat is usually the first insult a girl throws at another girl when she wants to hurt her.

yourwellness.com • Volume II • Issue VIII • January 2014


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Insurance is the subject matter of solicitation

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because

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24

wellness

3

focus

We’ve all been there – you wake up in the morning, same as always, but you can’t shake the feeling that you’re bigger than normal. Your clothes don’t fit right and you don’t feel comfortable.

ways to

overcome ‘fat days’

On days like this, it’s often tricky to know what to wear in order to still feel your best. There are ways to overcome it though and always leave the house looking great, no matter how you feel on the inside.

1

Don’t opt for joggers

It’s tempting to reach for your most comfortable pair of trousers and slump around the house in yoga gear all day. But don’t – it won’t help your mood and it isn’t the most flattering option in your wardrobe. Instead, find something loose-fitting which flatters at the same time – dresses or flowing skirts hide a multitude of sins. Alternatively, pick out some comfy leggings but team them with a forgiving tunicstyle top to hide your tummy but still make you look presentable.

yourwellness.com • Volume II • Issue VIII • January 2014

2

Do your hair and make-up There’s nothing

3

Get a bit of exercise

more uplifting than a slick of lipstick and sorting your hair. You don’t need to slather on a full face of make-up if you’re not in the mood – simply tying your hair back to keep it neat, and a dash of mascara to widen your eyes will make a world of difference to how you feel. Exercise doesn’t just burn calories – it lifts your mood as well. If you’re feeling a little chubby, even a short session of physical activity will brighten your outlook, make you feel more confident, and help you face the day with a better attitude.


26

emotional

wellness

Communicate with yourself Love yourself and communicate it too

-Dr Shefali Batra

- Richard Simmons

I’ve always practiced this: Love yourself. Move your body. Watch your portions.

A frequently misunderstood notion, love becomes even more inscrutable when one delves into its true depths. It’s easy to think, say it aloud and even behave accordingly, when we love our pets and parents and spouse and job and the smoked cheese pizza from our favorite food joint. A rarely understood zone, though, is the love for oneself. Many feel they love themselves enough and are tuned to altruism, several are so self-absorbed that they get adjudged as selfish and self-centered creatures who love no one but themselves. The truth is that most people are quite oblivious to the true concept of self-love.

Tell yourself what is right for you

Often enough, people don’t ‘ask’ themselves what is going on with their mind and body and so never ‘feel’ like doing the right thing for themselves. Admissibly so, the wrong is eternally easier, quicker and typically immediately rewarding. We hate ourselves because we overate and didn’t exercise. We despise that we didn’t stand up for ourselves and speak up when we were insulted the other day, we dislike the fact that we sleep late and hence are groggy at work; because we have never looked within and asked ourselves who we really are, where we stand and where we wish to take our ideals and values and our life. Righteousness has always called for sacrifice, effort and pain. However when the drive to do it comes from within, hard work seems like a breeze, pain becomes rewarding and the positive outcome becomes a much-coveted prize. If you only asked yourself what you wanted and listened patiently... I feel I need to exercise and keep healthy I want to go for the annual medical check I feel that I need to get a little more active... Emotions drive the most wearisome actions to accomplishments. When we feel like loving ourselves, it just happens ... Dr. Shefali Batra is the Founder Psychiatrist of MINDFRAMES. Visit www.mindframes.co.in

yourwellness.com • Volume II • Issue VIII • January 2014


27

The Movie in your

Mind I guess it’s human nature that we tend to dwell on those things which went wrong, often failing to recall those which were successful, happy and exciting. Sometimes it seems as though we believe that constantly replaying the sadder, badder stuff might make it all go away, whereas it often just becomes increasingly visible, usually far more than its significance deserves. If you’re anything like me, you’ve probably got good at chewing over negative events, seeing the pictures in your mind just as clearly as they were when whatever it was first happened. Often, however, a kind of distorting filter gets placed in front of the lens, so the pictures you see are a misinterpretation of what really took place. It may be difficult, but there’s a lot to be said for thinking like a detective when these nasties show up in your head. Was it truly as awful as you apparently recall? Was everything about it as bleak as you remember? And most important of all, is there honestly any value in playing it back as often as you do? So here’s a thought. If you’ve become an expert at creating these remembered images, why not put your skills to better use now and again by re-running memories of an especially good and happy event instead? Visualise the sights and sounds, and concentrate hard on re-imagining thoughts you could have experienced at the time. You may be surprised how well this can work, and how swiftly it could bring a small smile to your lips. This article is a Moodscope Blog. To assess your mood, and received a similar, daily emotional blog. Visit http://www.moodscope.com

January 2014 • Issue VIII • Volume II • yourwellness.com


28

emotional

wellness

Beating

the Back to

Work Blues For many people, the fun of a holiday is ruined by the thought of returning to work. If you have a particularly stressful job, or know that a backlog of work awaits, you could even dread going back to your work place.

No laughing matter You may joke about it with colleagues, but the associated stress can affect your health. You may feel sick, develop a headache, or feel lacking in confidence, trapped and unable to cope. And this anxiety can lead on to depression. If you are sleeping badly due to worry about work, or withdrawing from friends and family, it’s time to talk to your GP. Depression is easier to treat effectively if recognised early on. Take an extra day off

When you start planning your holiday, plan your return to work, too. One sure-fire way to minimise those negative feelings is to add an extra day of leave to the end

of your holiday. This gives you an opportunity to get back to your usual routine without going straight back to work. If you decide to do this, phone a colleague so you know what to expect when you get into work the following morning. That way, there are no nasty surprises to bring you down on your first day.

get back up to speed. Set yourself realistic goals and keep your boss updated on when you expect to complete important tasks. Little things can make a big difference. For instance, would it really hurt to keep your ‘out-of-office’ email reply going for an extra day while you clear your inbox?

Plan your next break

Work it out Take your mind off things with exercise. Even if it’s just a 30-minute brisk walk, staying active will boost your physical and emotional well-being. It’s also a good way to tackle any extra pounds you gained while away.

The simplest way to combat the back to work blues is to start planning for your next break, even if it’s just a single day off. Daydreaming about where you’d like to go next, or visiting a travel agent and picking up some brochures on the way home from work can make you feel more optimistic about the future.

Don’t be hard on yourself Even if a daunting

workload awaits, take it easy on the first day back. No reasonable person expects you to do everything straightaway. Instead, plan a To Do list for the week ahead and slowly

yourwellness.com • Volume II • Issue VIII • January 2014

Is it time to reassess your career? Being on holiday is one of the few times when you have chance to focus on where your career is going. That doesn’t necessarily mean handing in your notice on your first day back. But looking to the future, and deciding which new skills to acquire will provide a new outlook on things.


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30

family

wellness

- Charles M Schulz

Happiness is a warm puppy.

How safe is your

baby’s

stroller? Most young parents prefer a stroller to be able to take their babies around. However, with so many different types of strollers available, how do you choose the right one for your baby that is comfortable as also ensures his or her safety?

yourwellness.com • Volume II • Issue VIII • January 2014


31 Here are a few pointers on how to pick the best stroller for your baby and important stroller safety tips:

1 2

3

Check the handle and the wheels. Can you push the stroller and turn it easily? Look for the wheels that swivel easily, making it easier to steer – you might need it for the crowded sidewalks and while moving through the malls. Test the brakes and see that the wheels lock well. You will also need a wheelbase that’s wide enough so that it doesn’t trip when you press down on the handle.

See to it that plastic caps on the tube ends are securely fastened and also there are no sharp edges or gaps to the stroller handles or hinges. Not only can there be a danger of scrapes or cuts, small fingers can even get stuck in the gaps.

Are the safety belts and buckles easy to latch and unlatch for you but impossible for baby to do so? See to it that the waist belt fits snugly and there are crotch straps that loop into the waist belt. This would prevent the baby from falling out.

4

A single footrest is better than two separate. Choose a stroller with a single footrest that extends across both sitting areas. Small feet can get trapped between separate footrests. Also is the stroller comfortable for you to handle? How simple is it to fold and unfold the stroller? Think about your own physical comfort as well. Adjustable handles of the stroller can help prevent shoulder and back strain for you. The ideal height of a stroller handle is waist-level or slightly below. Stroller Safety Tips 1. Never leave a baby unattended in a stroller. 2. Always secure the seat belt. 3. If you have older children, don’t let them use the stroller as a toy. 4. Keep your stroller working safely. Do frequent check-ups like tightening nuts and bolts, replacing worn straps, examining brakes and lubricating wheels. 5. A lot of strollers today have parent-drink holders. Don’t ever place hot liquids in them. 6. Be careful with toys. If you hang toys to the stroller bar to amuse the baby, see to it that they are fastened well and also not long enough for the baby to put them in their mouth.

January 2014 • Issue VIII • Volume II • yourwellness.com


32

family

wellness

Time for a

health check on your family

finances? Just as you would go to the doctor for a routine check-up, it’s important your finances get a regular health screening too.

- George Bernard Shaw

A happy family is but an earlier heaven. yourwellness.com • Volume II • Issue VIII • January 2014


33 Here’s a simple questionnaire to score your family’s financial health. Just answer each question with a ‘yes’, ‘no’, or ‘not sure’. 1. Do you know how much cash you have in your wallet or your bank account (no peeking)? 2. Do you know if you earn above or below the average salary for your occupation, taking into account your qualifications and experience? 3. Do you know how much debt you have? 4. Do you regularly reconcile your outgoings with your income? 5. Do you ever review your services and utilities to see if you could get a better deal from another supplier? 6. Do you have a pension? If yes, are you contributing as much to it as you can afford?

Between 4 and 7: You’ve a good overview of your finances, but there are areas in which you could do better. Make sure you review your finances regularly for maximum financial fitness. It wouldn’t hurt to pick up a book on personal finance from your local library or search for some online financial self-help guides.

7. Do you know what your net worth is? 8. Are you content with your finances? 9. Do you spend less than you earn? 10. Do you save regularly? If so, are you getting the best interest rate on your savings? Now score yourself one point for a ‘yes’, zero for a ‘no’ and subtract one point for a ‘not sure’. For questions, 6 and 9, you must answer yes to both sections of the question to gain a point.

Between 7 and 10 points: You’ve got a decent grasp on your finances. Keep up the good work and you shouldn’t run into any unexpected financial upsets. Consider an annual review of your finances with a qualified financial adviser to make sure your pension and savings are working as hard as they could for you.

Between 0 and 3: You may have been busy with other areas of your life and let your finances slip. A financial makeover will help get your finances back on track. Put all your bills, wage slips and bank statements in a central location where you can review everything at least once a month. See where your money is going and where you can make savings. And don’t forget to plan for the future, too.

Less than 0: Oh dear! If you’ve mostly answered ‘not sure’, you probably aren’t taking your finances seriously and you could be in for a financial shock sooner rather than later. Take time out for a serious overhaul of your finances ASAP. At this stage, you may benefit from the help of a professional - especially if you’ve more outgoings than income. A financial expert can show you how to budget to get out of any debt and back into financial health. January 2014 • Issue VIII • Volume II • yourwellness.com


HAPPILY

EVER AFTER! Adults in relationships don’t always have an open mindset while getting into a relationship. They often try to change their partner or themselves rather than accepting them as they are. When something about your relationship isn’t right, and whatever the two of you have done to change things hasn’t worked, or you just don’t know what to do to save your marriage, an objective observer-expert can help you find ways out of your situation. This could be called a Couple’s Therapy or Marriage Counselling.

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Why you need to see a marriage counseller: Increased urbanisation: Urbanisation brings with it its own share of problems which impact relationships. Individualism is at the forefront and adjustment is not as automatic as in rural areas or small towns. Changing status of women: Increasing equality of both genders means that more and more women are getting economically self-sufficient and assertive which may lead to an insecurity in the men. Lack of communication and time: Lack of time due to our busy schedules is another reason why we drift away from our partners emotionally and physically. We spend more time at work and there are also more chances of outside attachments or relationships. In laws and extended family: In the Indian society a typical married couple’s life also revolves around in laws. This can also put a strain on a marriage. If you feel that your relationship is taking a toll on your mental and physical health, if the growing difference of opinion is causing unhealthy fights that could even impact your children’s lives negatively, then a qualified professional counselling session will help you see the options you may not have thought of, your relationship patterns, the way you react and the reasons behind them, their consequences, conflicts of expectations, and how to make your marriage survive a difficult phase. All of this will help you communicate more effectively and help resolve your marriage issues. For, like a wise quotation puts it, “When you make the sacrifice in marriage, you’re sacrificing not to each other but to the unity in a relationship.”

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36

family

wellness

Overcome

Back Pain during Pregnancy Pregnancy and backache tend to go hand in hand. As your baby grows, the weight of your bump rolls the pelvis and pulls your lower spine forwards. This increases the arch in your lower back and, to compensate, your upper spine arches forwards and may also increase the curve of your neck. This becomes more pronounced in in later pregnancy as hormones relax your ligaments, and your spine becomes more ‘S’ shaped. The joints and discs become strained, supporting muscles ache and nerves leaving the spine may become bruised and irritated leading to back and leg pain. If your pain is eased by leaning forwards then you need to roll your pelvis backwards and flatten your lower back, stand up tall and bring your thoracic spine and neck to a vertical line. Try standing against a wall and flattening your back by ‘tightening the tum and squeezing the bum’. If leaning backwards causes sustained relief (not just momentary), you may have a disc bulge or minor shift of vertebrae which improves in this position by levering on the small joints in the back. While you should follow the strengthening drills above to optimize your overall the alignment and strength of your spine, you can add periods of arching your back in to your exercise regimen. If your symptoms are worsening then you must see a specialist. Visit The Spinal Foundation, www.spinal-foundation.org.

yourwellness.com • Volume II • Issue VIII • January 2014


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38

exercise for

wellness

room Deskercise? Can you make

for

When you’re stuck behind a desk for long periods of time, it can be difficult to fit exercise into your day. So why not exercise while you work?

yourwellness.com • Volume II • Issue VIII • January 2014


39 Using a fitness ball makes this easy. While writing, typing or reading, it causes you to naturally perform a series of micromovements that maintain the correct posture. You can also perform simple exercises to keep fit during the short breaks between finishing one task and moving on to another. These exercises with help postural and structural strength, support a better posture and reduce the risk of lower back pain which is often associated with prolonged slouching in a chair.

Single Leg Lift - Sit upright on the ball.

Raise one foot off the ground and hold 30 seconds. Repeat with the other foot.

Crunch - Lie on your back with your feet raised on your fitness

ball. Put your hands behind your head and tuck your chin to your chest. Tense your core to raise your head from the ground approximately 30cms. Lower and repeat 15 times. Alternatively you can sit on the ball, with your toes firmly pressed against a wall. Lean back as far as you comfortably can and then slowly bring yourself back to a seated position.

Dorsal Raise - Lie on the ball with your stomach in contact with the ball. Straighten your legs and place your feet firmly on the floor shoulder width apart. Put your hands behind your head then lift your chest so your whole body becomes inline. Lower and repeat 7-10 times.

Oblique Stretch - Kneel beside the fitness ball and bend your body over the top of the ball, keeping contact between the side of your body and the ball. Support yourself using the arm closest to the ball. Stretch out our leg and arm farthest from the ball, keeping your whole body in line. Hold this position for 30 seconds before repeating on the other side.

Posterior Chain Exercise - Place one

foot on the ball and, keeping the knee straight, flex foot towards your head. Place both hands on the ball, either side of your leg and then lower your torso towards your knee. Rise and repeat 5 times before switching legs.

January 2014 • Issue VIII • Volume II • yourwellness.com


40

exercise for

wellness

Whether you’re a gym bunny, weekend runner or enjoy a daily brisk walk, showering after you’ve worked up a sweat is essential. But, rather than simply keeping you clean, a post-workout shower can also enhance muscle recovery, boost immunity, reduce stress and even help with weight loss. Some sports actively encourage showering as an integral part of their training regime. The Tae Kwando moral code, for example suggests that a cold shower (known as naengsoo machal) helps students ‘build pride and tenacity’. Exposure to cold water has also been found to increase the body’s supply of a powerful antioxidant called glutathione which is important for liver health and immune response. Don’t overdo it, however, as excessive exposure to cold can have the opposite effect and increase your susceptibility to infection (as can over-exercising).

wellness benefits of a good The

shower! yourwellness.com • Volume II • Issue VIII • January 2014


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42

exercise for

wellness

Hygiene Showering is especially important if you play contact sports – sweat will mix with small cuts and abrasions and needs to be cleaned as soon as possible to prevent infection. For swimmers this is equally important as swimming pool chlorine can damage your hair and skin if you simply towel off after getting out.

Recovery Your shower

can help reduce aching after a hard session, as delayed onset muscle soreness (DOMS) can be prevented with an ice-cold shower in which you hold the showerhead directly over the muscles you’ve worked. Elite athletes use an ice-bath, but putting your shower on the coldest setting is a quick and easy alternative. If you exercise daily or more than once a day, this simple tip means you can start your next session without the DOMS that might otherwise reduce the intensity of your next session. And if you still feel ‘tight’ in the morning, a hot shower will increase blood flow, allowing your muscles to relax.

Fat loss However unlikely it sounds, a cold shower can help with weight loss. Why? Because your metabolic rate can increase up to five times its resting level during a cold shower to maintain your core body temperature at 37 degrees C – meaning you burn more calories just to stay warm. Most of this extra heat comes from increased fat burning in your liver, by increasing heat production in a type of fat known as brown adipose tissue , and from the act of muscle shivering – research shows the energy used by shivering muscles mostly comes from stored fat. If you don’t fancy a freezing cold shower, you can still gain benefits from a shower that’s cold enough to cause shivering without shaking, which increases muscle tone. Experts in cold immersion suggest immersing your face first. This triggers a nerve reflex that decreases your heart rate as part of the so-called diving response. Then immerse your whole body in the cold flow for ten to twenty seconds before turning the shower off. This short exposure is all you need to start burning fat for heat. Lather up with body gel and shampoo for a minute, then turn the cold shower back on. It won’t feel so cold, as your body has already adapted. Alternatively, start with a warm shower, then slowly reduce the temperature to the coldest setting for a maximum of three minutes. For more information visit www.chestsculpting.com. yourwellness.com • Volume II • Issue VIII • January 2014

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44

relationship

wellness

A list of top tips for relatives of those living with dementia, to help maintain relationships that may be tested as a result of the difficulties associated with dementia.

Don’t drift apart: Stay close to relatives living with

dementia

yourwellness.com • Volume II • Issue VIII • January 2014


Families can feel their visits to a relative or friend turn into sad situations as there is no connection between them – the visit feels like a failure and the family often wonders if it was worth making that visit. Here is how to maintain a connection:

1

Don’t correct them

If they have memory difficulties they may not recall previously learned information or have the ability to store new memories. A helpful approach is to acknowledge what the person is saying, while neither correcting nor agreeing with them, and reflecting what they have said back to them as a question, showing genuine interest.

2

Don’t pressure them to be ‘as they used to be’ While it’s

natural for families to want their relative to be as they once were, it can cause problems if the person is put under pressure to perform to this previous level. Help them to do what is meaningful and important to them. For some people this means enjoying the process of an activity rather than being concerned about what the end result turns out like.

3

Go with the ‘flow’ and stay in the moment Most of us

are multi-tasking and planning a subsequent activity while we are carrying out the current one. If someone has dementia it is more difficult to think ahead and plan, especially if they are concentrating on what they are doing. Keeping the attention fixed in the present moment is beneficial in this situation.

4

45

Use objects Objects

are a great way to connect individuals as they share items that spark some reminiscing, such as souvenirs from holidays, treasured gifts from grandchildren or items of clothing or jewellery that have a significant link to an important episode in the person’s life.

5

Use body language

If an individual has lost their spoken language skills they will still be communicating through their body language. Making eye contact, using all the muscles of the face to show genuine warmth, compassion or humour with the person can result in a meaningful experience for both people involved. Even eyebrow movements can add meaning to an interaction and can be used skillfully to convey emotions.

about what the person is 6 Think feeling

Sometimes they may say something that doesn’t make sense but rather than argue over the facts, it is often more helpful to focus on the feelings the person is showing through their tone of voice, facial expression and posture. Show the person you understand that their feelings are true and valid, even if you do not agree with the facts.

the world through all of their 7 Present senses

Many people with dementia are unable to make sense of their world through one sense but can through another. We know an object through a combination of touch, sound, smell, taste and how

it looks. For example, chocolate is not just about taste, but the familiar smell, crackle of the wrapper and the snap of the pieces. Share the enjoyment of an object by focusing on all five senses..

and animals are great 8 Children at non-judgemental acceptance Often people with

dementia enjoy seeing children play near them and, may enjoy joining in some of their play, such as shape sorting or colour matching games. Children and animals are living in the present moment so, if given the opportunity to engage with someone with dementia, they will relate to the person as they are and not how they think they should be.

helpful language 9 Use

Many people with dementia find it difficult to follow complicated language from others, particularly if it is too fast. Family members and friends can help by slowing down the pace of their speech and reducing the descriptive words they use. Speak in short sentences without conjunctions such as ’and’ to connect one sentence with another. In this way speech becomes more clear and easy to follow.

appropriate touch 10 Use

Touch is a powerful communicator and human contact supports a sense of self and connection with others. Smoothing hand cream into the person’s hands can be a sharing moment, so also bringing a small bowl of warm water and some soap to the person and washing hands together. ‘Dementia Essentials’ by Jan Hall is a warm, practical and reassuring guide written by real carers with first-hand experience of the challenges dementia poses. Book available on www.amazon. in. Price Rs 569.05 (Kindle edition).

January 2014 • Issue VIII • Volume II • yourwellness.com


46

relationship

wellness

- Wayne Dyer

Real magic in relationships means an absence of judgment of others. The pace of modern life can make it difficult for couples to keep a relationship together. Concerns over money, family, children and work can all create issues that damage and even end an otherwise healthy relationship. And it’s at these darkest times where counselling is most effective. If a couple can agree to talk to a relationship counsellor, they are not only taking the first step to salvage their relationship but may even come out the other side feeling stronger for it.

When to call a counsellor Any couple

experiencing reccurring problems without resolution will benefit from counselling. Repeating the same argument over and over means you’re unable to resolve the problem on your own. The longer this continues without intervention, the more likely there’s something wrong with the way you’re communicating and the issue will become irresolvable. Perhaps one of you has stopped listening, or one of you has stopped communicating altogether.

Resolving conflict

Conflict is a normal and healthy part of every close relationship. No one can get on all the time and learning to accept and deal with arguments is important to every relationship. Continuing conflict can trigger strong emotions and lead to resentment and bitterness. But if conflict can be resolved in a healthy way, it can increase your understanding of each other, building trust and strengthening existing bonds. This is vital to the long-term success of any relationship.

resolve. Coming to terms with what has happened and what to do next can leave both sides feeling confused, fearful and angry. Going through things with a mediator can help you stand back and decide whether or not your relationship deserves a second chance.

Money troubles Every couple experiences uncertainties about their financial future at some time. The resulting stress lowers your tolerance level, so it becomes easy to bicker over small issues and neglect those that are more important. Negative feelings can build on both sides until the situation becomes intolerable. The key to solving financial worries is to work together as a team, using your individual strengths and skills. Sometimes this can only happen with the help of a professional advisor. Everything to gain

The thought of having relationship counselling can be daunting, but if it works out, you could discover that your relationship is stronger than ever.

Surviving infidelity

Having an affair is one of the biggest reasons why couples split up. And even in those that stay together, the infidelity can cause lasting problems that only counselling will

When Relationship Counselling can Help yourwellness.com • Volume II • Issue VIII • January 2014


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48

wellness

nutrition - Chinese proverb

He that takes medicine and neglects diet, wastes the skills of the physician.

Try the

Five-Element

Diet

After the festive season of indulgence, January is a time of resolutions, cutting back and willpower. Most people assume eliminating fat from the diet is the best way to cut calories and lose weight but this isn’t necessarily true. In Traditional Chinese Medicine (TCM), as with most ancient medicinal systems, food is viewed as the first and best treatment for both prevention and cure of diseases and illness. But how does it work and can this prehistoric system be applied to a modern day menu? TCM believes that all things in the world can be divided into five vibrational families or ‘energy fields’ namely – fire, earth, metal, water and wood. In the body these five

yourwellness.com • Volume II • Issue VIII • January 2014


49

elements relate to the major organs necessary for survival – heart and small intestine, stomach and spleen, large intestine and lungs, bladder and kidneys and liver and gallbladder. These five elements are also associated with different seasons: Wood with spring, fire with summer, earth with late summer, metal with autumn and water with winter. According to TCM when the season changes different organs become vulnerable. In the current winter season the water element predominates and our kidneys and bladder need extra support. In winter our metabolism slows and energy levels are a little lower. The kidneys are the storehouse of energy in the body that fuel our body’s activities and the function

of our organ systems. Cooler weather drives the energetic field inwards so it is important to keep the body warm, especially the lower back area where the kidneys are located. We must nourish the body with warming, hearty foods and hot drinks. Add warming spices like ginger, cardamom, cloves, cumin, turmeric, garlic, fenugreek and cinnamon. Blend foods to make them easier to digest. Warm soups and stews are ideal at this time. The taste associated with kidneys is salt, though it must be used in moderation. Choose Himalayan Rock Salt to gain the benefits of other minerals as well as sodium. Miso, seaweeds and sea vegetables should also be included at this time.

In TCM the belief is that balancing the body using delicious recipes can bring about wellness and vitality. http://5elementfood.blogspot.in/p/

five-elements-of-food.html

Five Elements - A Universal Framework GALLBLADDER Anger Sour

URINARY BLADDER Fear Salty

Eye

WOOD Spring 11pm 3am

Green

SMALL INTESTINE

LIVER

Ear

Happiness

WATER Winter

Black

Bitter

3pm 7pm

Red

Tongue

FIRE

Summer 11am 3pm

HEART

KIDNEY

LARGE INTESTINE Grief Spicy

Nose

METALAutumn 3am 7am

White

LUNG

STOMACH Worry Sweet

Mouth

Late EARTHSummer

Yellow

7am 11am

SPLEEN

January 2014 • Issue VIII • Volume II • yourwellness.com


50

wellness

nutrition

Carrot and Ginger Soup (Serves 6) Root vegetables, pumpkins and squashes are recommended in this season according to TCM. This thick soup brings a warm glow to the table and your tummy to brighten any winter’s day.

Ingredients 500g Red Pumpkin, chopped into cubes 450g Carrots, chopped 1 onion, diced 2 tbsp virgin coconut oil 3 cloves garlic, crushed 2 inch piece fresh ginger, grated 1 litre vegetable stock ½ tsp cinnamon powder

Method 1. Pre-heat oven to 180ºC. Lightly brush baking tray with oil and roast the pumpkin for 30-40 minutes until soft.

2. Saute onion and garlic in a heavy bottomed pan until onion is translucent. Add stock, roasted pumpkin, carrots, cinnamon and ginger.

Himalayan rock salt and black pepper to taste

3. Bring to the boil, reduce heat and simmer for 30 minutes. Puree and

Hearty Black Beans (Serves 4)

Method

Black and purple foods are also recommended in winter so brinjal, beetroot, black sesame, kidney beans and black beans should be included. This recipe is made just with black beans but it is also lovely with grated beetroot and kidney beans added.

for 20 minutes.

season.

1. Saute onion, garlic, coriander and cumin in large saucepan. 2. Add stock and cooked beans. Bring to boil. Cover and reduce heat. Simmer 3. Add salt and lemon juice and serve with quinoa or rice.

Ingredients 12 cups black beans, cooked 800 ml vegetable stock ½ onion, chopped 2 cloves garlic, minced 1 tsp ground coriander 1 ½ tsp ground cumin 1 tsp virgin olive oil ½ tsp Himalayan rock salt Juice 1 lemon yourwellness.com • Volume II • Issue VIII • January 2014


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52

wellness

nutrition

Pumpkin and Chickpea Stew (Serves 4) This stew is so very simple to make and full of warming spices. Cook the chick peas well before starting so they become super soft in the final stages. You can use carrot, beetroot and sweet potatoes as well as or instead of pumpkin.

Ingredients ½ cup chickpeas, cooked 400g Red Pumpkin, cut into cubes 3 Red Onions, sliced 2 - 3 cups vegetable stock 2 tbsp Extra Virgin Olive Oil ½ tsp Himalayan Salt ¼ tsp turmeric powder ¼ tsp grated nutmeg ¼ tsp cinnamon 1 inch grated ginger

Method 1. Saute onions in olive oil until translucent. Add all the spices and cook for a few seconds.

2. Add 2 cups of stock, salt and chickpeas. Then add the pumpkin, cover and cook on low heat for 20 -30 minutes. Add more stock if needed.

Read ‘The Five-Elements Wellness Plan: A Chinese System for Perfect Health’ by Barbara Temelie. It helps you understand how to improve your health, relieve ailments, and control your weight with the therapeutic Five-Elements Plan. It’s a modern adaption of the 3,000-year-old traditional Chinese diet and medical principles that will enable you to choose wholesome foods and preparation methods based on the needs of your own body. Whether you want to prevent colds or enhance vitality, are unhappy with your weight or have trouble concentrating, eat healthfully and with gusto using the Five-Elements Plan. Book available on www.infibeam.com. Price: Rs 951.

2 cloves garlic yourwellness.com • Volume II • Issue VIII • January 2014


53

Easy Muesli Bars (Serves 24) These make a great snack, dessert or breakfast bar. Really filling and full of fibre they perfectly combine ingredients to suit the winter season.

Ingredients 2 ½ cups jumbo rolled oats ½ cup whole wheat flour ½ cup ground almonds ½ cup wheat germ, toasted ½ cup almond/pecan or walnut flakes

Method

½ cup plums, chopped

1. Pre-heat oven to 180ºC. Lightly coat a 9-by-13-inch baking tray with olive oil.

½ cup raisons

2. In a large bowl combine oats, flour, ground almonds, wheat germ, almonds,

½ tsp Himalayan salt 1 cup raw honey

plums, raisons and salt. Stir well.

3. In a small saucepan add honey, peanut butter and olive oil. Warm over a medium to low heat until well blended. Don’t let it boil. Add vanilla.

½ cup natural peanut or almond butter

4. Pour into dry ingredients and quickly combine to a sticky mixture that can be

1 tbsp Extra virgin olive oil

5. Bake for around 25 minutes until it begins to brown around the edges. Let it

2 tsp vanilla extract

patted into baking tray. Press it firmly to remove air pockets.

cool then cut into bars. Transfer to cooling rack to cool completely and store in an airtight container in the fridge.

Warming Breakfast Rice Porridge (Serves 1) A perfect way to start the day – warming, nourishing and soothing. The longer the rice is cooked the easier it is to digest. Adding warming spices enhances the flavor as well as strengthening the kidneys. Add cooked apple compote or dates to sweeten if desired.

Ingredients 1 ½ cups cooked red/brown rice 1 tbsp butter/ghee ¼ cup almond milk ½ tsp cinnamon, fenugreek and or ginger powder 1 tbsp raw organic honey

Method 1. Gently warm almond milk and add rice to warm through. 2. Add honey and butter, stir to combine 3. Serve in cereal bowl and sprinkle with spices. January 2014 • Issue VIII • Volume II • yourwellness.com


54

wellness

debate For

Against

Whether you need a loan for a new car, or want a credit card for your favourite clothes shop, it’s never been so easy to obtain goods or services now and pay later. For some people, this means falling into an endless cycle of debt. But is debt really a necessary part of modern life?

Is Debt a Necessary Part of Modern Life? Are you For or Against? For: Aniket Verma, Entrepreneur Well, by debt, if you mean ‘responsible borrowing’, then it is a necessary part of modern life. From a business perspective it is definitely an effective tool when used responsibly. Me and my wife are not spendthrifts by any stretch of imagination but we do carry some credit card debts and personal loans. I think a person who owns his business and has cash in hand to pay off the balances would also keep the money in business and keep paying off the loans because this money generates a monthly income. So, I would say that sometimes debt is necessary to generate an income. If we pay off all that we have borrowed, it would take the capital out of the business and we would lose a big chunk of income-generating money. Instead, we would prefer to pay off the debt and still have the capital in our business. I believe that the ability to repay a loan with a disciplined approach makes a person capable of making sound financial decisions later on in life too. I think economic literacy is key in this instance, and people are well aware of the consequences of debts. On a macro level, debt is the main form of finance used worldwide. In fact, it’s debt that drives the economies of most countries.

Against: Suniti Tapas, Homemaker I was brought up in a family which did not believe in borrowing. We were taught that if we wished for something and could not afford it, we would have to save up for it. However, if it was too far beyond our means, then we just had to go without it. Today’s culture is such that people will borrow, use credit cards or then somehow raise money for the things they desire. We have, basically, forgotten to live within our means. We also forget that there is no end to this attitude. We got to be realistic. I would advise young people that spend only when you have enough, have saved enough and what you are spending on is absolutely essential. There’s an old vernacular saying which means, sprawl by all means but make sure your arms and feet don’t stretch out of your bed. I agree with it. Yes, there are times when, in case of buying a house, you must take a loan but how many purchases of this level do we make in life? And how often? As for taking a loan for a business, you will have to personally guarantee the loan. Which means, you will be borrowing against your family’s well-being and putting it at risk. If your business goes under, creditors have rights to your personal assets. This is bad for the family and their future. No, I don’t believe in debts.

(Inputs by Vaidehi Phansalkar) What do you think? Are you For or Against easy debt? Visit www.yourwellness.com to register your vote! yourwellness.com • Volume II • Issue VIII • January 2014


Email: csindia@yourlifestyle.in Website : www.yourlifestyle.in


56

wellness

experts

Francine White,

Nutritional Therapist

Dr Bina Wadhawan,

Alternative Medicine Therapist

Andrea Steinlechner, Acupuncturist

Dr Arjita kumari,

Ayurveda & Yoga expert

Dr Vidhya Pathare, GP

I’m 28 and have been diagnosed with endometriosis. I’ve had really painful, irregular periods for as long as I can remember. It feels like someone is scouring my insides with a Brillo pad. During my period I feel sick and completely drained and depressed. I usually have to stay in bed with a hot water bottle for several days at a time. I’ve spent two years trying different drugs but nothing seems to work. My consultant now says I should try to manage naturally and focus on pain management as I’m too young for a hysterectomy. What does this mean and can you suggest anything that might help?

Francine White says: Nutritional and lifestyle changes can be extremely effective for relieving pain and managing endometriosis. Oestrogen is a fatstorage hormone and fat cells also produce oestrogen so it’s important to keep fat levels in balance for hormonal balance and vice versa. Reduce saturated fats from red meat, poultry, cheese, fried and processed foods which can stimulate oestrogen over-production. They also stimulate production of inflammatory chemicals (prostaglandins) that can worsen endometriosis. Reduce or eliminate sugar to improve hormonal balance and reduce weight gain. Choose whole grains like brown rice, spelt, quinoa, barley and oats over ‘white’ refined grains and flour products. Use natural sweeteners like raw honey, dried fruit or stevia. Eliminate alcohol and caffeine - drinking more than two cups of coffee daily has been linked to endometriosis, while alcohol can affect how your liver metabolises oestrogen Increase your fibre intake from grains, fruits and vegetables to reduce oestrogen re-absorption from the bowel and increase its excretion. Include healthy sources of protein and essential fats found in oily fish, nuts and seeds. Other nourishing proteins include pulses like chickpeas and lentils, organic soy products (in moderation) and organic eggs. Go organic and natural. Reduce your intake of xeno-oestrogens in plastic wrap, pesticides, herbicides and cosmetic products by choosing organic and natural products.

Francine White is the Nutritional Therapy expert for Yourwellness Magazine. yourwellness.com • Volume II • Issue VIII • January 2014


57 Dr Bina Wadhawan says: Endometriosis is a condition brought about by long term stress and hormonal imbalance. Poor elimination of hormones and toxins via liver, kidneys and bowel or a poor immune system elevates estrogen levels which are responsible for abnormal tissue growth outside the uterus. Stress can elevate cortisol levels leading to hormonal imbalances. Regular exercise, practice of Yoga, meditation and breathing techniques can help boost your immune system and also keep the stress at bay. 1. Eat alkaline and high-fiber foods that reduce inflammation and support liver function. That includes most fruits, green vegetables, barley, whole grains, sprouts, legumes, almonds and flax seeds. 2. Omega-3 fatty acids in fish oil slows down the growth of abnormal endometrial tissue. 3. Avoid chocolate, caffeine, processed foods and red meat. 4. Sitz bath in hot neem water reduces inflammation. Follow this for a week before menses. 5. To alleviate severe cramping and pain, drink chamomile or ginger tea. 6. Take a teaspoon of Asparagus powder in milk. 7. Biochemic-Magnesium phos 200xTake 4 tablets in hot water, 3 to 4 times a day. In order to deal with such painful conditions successfully, you can also try Alternative medicine and Herbal therapy which are prescribed according to a patient’s constitution. Hysterectomy is usually not advised at a young age as this surgery removes the uterus or the entire reproductive organs, after which women are unable to bear any children. Moreover, they may suffer from anxiety, depression, fatigue, heart palpitation, irritability, insomnia, weight gain, hair loss, urinary problems, low energy levels and thyroid deficiency. It may also increase the risk of arthritis, heart disease and osteoporosis.

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

Andrea Steinlechner says: There are several simple things you can do yourself. In Traditional Chinese Medicine, it is thought that women should avoid swimming and washing their hair while on their period. Keeping yourself dry and warm is beneficial. Choose warm, cooked food, warm and comfortable clothing. A hot water bottle is a great ally. Gentle movement can also ease pain. Choose a gentle walk or learn self-massage techniques. This will also ease your bowel movements, often a symptom of endometriosis. A course of acupuncture is highly recommended. Scientific research suggests that acupuncture eases inflammation and pain by helping to regulate hormones so your periods become more regular, and bleeding improves. In turn, you will feel more energised and better able to live a normal life. Being healthier and pain free also helps you feel happier. You will notice a dramatic mood change in only a few sessions, though treatment is long term, often lasting around 12 weeks or more, depending on each case and goals. Choose a qualified acupuncturist.

Andrea Steinlechner is a TCM Acupuncturist and Herbalist. To know more about her visit www.linkedin.com/ in/anjiaacupuncture or www.facebook. com/anjia.acupuncture.

Dr Arjita Kumari says: First, I would like to suggest that you see an Ayurveda gynaecologist and a good Yoga instructor; they can help you a lot. Be very careful about your eating pattern and make sure that you are eating healthy and wholesome food at regular intervals. Ayurvedic medicines which can help you are Shatavari, Ashoka, Lodhra and Arjuna. Daily use of Ayurvedic medicine like Daruharidra every morning on empty stomach can shows great results. Other combination of herbs like Shatavari, Vidarikanda and Arjuna also shows great results. There are many other Ayurvedic formulations that can be helpful such as, Sarivadyasava, Chandraprabha vati and Ashwagandhaaristha. Haridra

Extract (Turmeric) capsules are also very useful natural remedy in endometriosis. Panchakarma procedure such as Basti and Uttar Basti can also be very helpful. You can also join Yoga classes as they will also help you to deal with your issue. Certain Yoga postures like the butterfly pose, cobra pose, loctus pose and bridge pose can be very effective. Along with these poses, breathing exercise and meditation can be very effective. So make sure that you consult an Ayurvedic gynecologist and also work with a Yoga instructor for getting good results.

Dr Arjita Kumari is a Yoga expert as also an Ayurveda practitioner. To contact her write to her on kashishmalhotra137@ gmail.com. Dr Vidya Pathare says: Uterus has a lining called endometrium which is shed during menstruation resulting in bleeding. When this tissue is present elsewhere (ectopic endometrium) i.e. ovaries, tubes, outer surface of uterus etc. it bleeds during every cycle causing pain and adhesions to each other or intestines and is called endometriosis. Absence of menstruation (amenorrhoea) for about nine months can give you some respite because it reduces the endometriosis. If you are married then pregnancy can alleviate your suffering or your Gynecologist can induce amenorrhoea medically. Another alternative is laparoscopic destruction of the ectopic endometrial tissue and removal of adhesions. Hysterectomy(removal of uterus) and removal of tubes and ovaries is the last resort to be considered post child bearing age but may not give complete relief unless all ectopic endometrium and adhesions and damaged tissues are completely removed. You may speak to experienced Ayurvedic and Homeopathic and other alternative medicine practitioners for alternative treatment. Painkillers can give you relief in the interim period.

Dr Vidya Pathare is a GP in Navi Mumbai.

Do you need expert advice? Send your problem, in confidence, to: ask@yourwellness.com. Problems can only be answered on the page, we are unable to answer personally. You can also visit the forums at www.yourwellness.com and ask advice from other readers online. January 2014 • Issue VIII • Volume II • yourwellness.com


58

holistic

wellness

Traditional Chinese Medicine reduces depression Researchers from the University of Western Australia are trialling acupuncture and Chinese herbal medicine in the treatment of depression. One group received acupuncture alone for five weeks, while another group had acupuncture plus Chinese herbs. The results, published in ‘Complementary Therapies in Clinical Practice’, showed that acupuncture alone was most effective in reducing depression – in fact, adding traditional Chinese herbs gave no additional benefit. Find a practitioner in your area but do check the credentials before the treatment begins.

- Jim Rohn

Take care of your body. It’s the only place you have to live.

Alternative healing with acupressure Based on the same principles as acupuncture, acupressure is a Traditional Chinese Medicine technique that aims to relieve physical discomfort by applying pressure to certain trigger points. Practitioners believe that the life energy – or qi – moves around the body via paths known as meridians. By manipulating acupoints on these meridians, the flow of qi energy is stimulated to prevent the blockages or imbalances that may lead to ill health. While the benefits of acupressure are the subject of scientific debate, some studies lend a degree of credence to these claims – for example a 2009 study concluded that stimulation of the P6 (wrist) acupressure point reduced postoperative nausea and vomiting as well as antiemetic drugs.

yourwellness.com • Volume II • Issue VIII • January 2014

T’ai chi ch’uan for wellness benefits T’ai chi ch’uan, which translates to the impressive-sounding ‘supreme ultimate fist’, is a Chinese martial art that, although only existing in its current form for a couple of hundred years, has roots in Asian martial traditions that stretch back at least one thousand years. Although a number of different styles or schools exist, t’ai chi (as it is more commonly known) typically uses a combination of slow, low-impact movements and breathing control to deliver a rhythmic system of exercise. Research shows that along with promoting flexibility and cardiovascular fitness, regular t’ai chi practice may also help control conditions such as diabetes. A US study also concluded that regular practice can reduce stress, anxiety, and depression.


60

wellness

review - Arthur Schopenhauer

The greatest of follies is to sacrifice health for any other kind of happiness.

Vanilla & Honey on your lips Caring for our lips is important and should be a part of our daily care routine. The SOS Organics Lip Balm is an allnatural lip balm range that is made from pure bees wax which helps to seal in the curing properties of ingredients like wild apricot kernel oil along with pure wild harvested honey. They lock in the moisture and heal chapped lips, leaving them healthy, soft and luscious. This lip balm comes in vanilla, cedar and mint flavours. Quantity: 12gm. Price: Rs 85.

For weight watchers & healthy eaters Nestle Slim Dahi is made with all the goodness of natural curd, but is now even healthier and better. It is low-fat and every 100gm serving provides as much as 35 percent of your daily calcium needs. It is thick, consistent and has a delicious taste. Quantity: 200 gm cup. Price: Rs 30.

Available in all food stores as also on www.bigbasket.com.

To know more visit www.sosorganics.com. Available on www.amazon.in. Yourwellness verdict: Honey is a wonderful moisturiser and apricot kernel oil is also used in traditional Chinese medicine to treat inflammatory skin disorders.

Yourwellness verdict: A must-have item in Indian meals, curd helps improve the digestive system, strengthens the immune system and is good for bones and teeth.

Good bye, bad breath! Now bid good-bye to foul breath. To give all things garlic-ky and onion-y an instant knockoff, here’s a breath freshener that perks you up, leaving you with a gust of freshness in your mouth. Sugar-free and calorie-free, Spraymintt gives you a long-lasting breath, ridding you off other mouth maladies. One spritz or two, directly into your mouth, shoos away the strong overtones and neutralises bad breath, leaving your mouth minty-fresh. Quantity: 15gm. Price: Rs 69.

Available on www.healthkart.com.

Yourwellness verdict: It also comes in many flavours like saunf, chocolate, paan, orange etc.

yourwellness.com • Volume II • Issue VIII • January 2014


61

- Stephen Hawking

A head full of hair Now save your hair with Sattvik Organics Hair Loss Serum. It strengthens hair roots, thickens hair strands, builds scalp health, reduces dandruff, and controls greying of hair. Completely free of oil, this serum is a blend of natural growth ingredients such as brahmi, amla, nagarmotha and japa and rare herbs that combine to revitalise and refill hair follicular growth to give you a head of healthy and strong hair. Quantity 50ml. Price: Rs 149.

I believe in universal health care. And I am not afraid to say so.

Cleanse your body with greens You can detox your gastrointestinal tract and lubricate your bowel movement with Organic India Bowelcare Capsules. This dietary supplement works as a demulcent that soothes your colon. Fortified with herbs like bel leaf, which is believed to work as an astringent and helps to pull mucus from the intestinal tract while toning the intestinal walls, chandrashoor seeds included in it work as a demulcent and moisturise the intestinal mucus membranes; psyllium husk adds fibre and absorbs what needs to be thrown out of your body. This herbal combination together soothes your colon for easier motion. Quantity: 90 capsules. Rs 142.

Available on www.healthkart.com. Yourwellness verdict: It can be used by both men and women.

Available on www.healthkart.com.

Yourwellness verdict: Always consult your health care practitioner before use. Keep away from children.

Relieve muscle & joint pain Jiva Pain Calm Oil works wonders for those with weakened mobility and feeble joints. It makes muscles more flexible and assures proper blood circulation.The oil helps in cases of rheumatoid arthritis, gout, cervical and joint pains, stiffness and backaches, frozen shoulders, sciatica and muscular sprains.

Quantity: 120ml. Price: Rs 187. Available on www.healthkart.com. Yourwellness verdict: It has a pleasant, mild fragrance.

January 2014 • Issue VIII • Volume II • yourwellness.com


62

modern

wellness

Get Your Energy Boost in a Spray

A New Cure for Snoring?

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

Anyone who suffers from sleepless nights due to a partner’s snores will understand the frustration of trying to find a cure that works. A new device that’s shaped like a baby’s dummy has been introduced as the latest antisnoring gadget. The dummy works by holding the tongue in a forward position so it can’t flop back to block the airway during sleep. If it works, it could make a big difference for both snorers and their partners. In a study, 32 snorers tested the dummy for one night and the results, which were published in the ‘Journal of Sleep and Breathing’, showed that more than a third of participants snored less and woke less frequently whilst using the device.

- Wayne Gretzky

You miss 100% of the shots you don’t take.

Apple Peel Six Times Better Than the Apple Itself According to researchers from the University of Iowa, apple skin contains ursolic acid – an ingredient that protects against obesity by increasing levels of muscle and ‘brown fat’ which burn white fat as fuel. Other researchers from Nova Scotia Agricultural College have also found that apple peel contains six times more antioxidants than apple flesh, and that these flavonoids help to protect against high blood pressure in the same way as a class of drugs known as ACE inhibitors. So that old saying about an apple a day and doctors contains more than a grain of truth! yourwellness.com • Volume II • Issue VIII • January 2014


Aura skin clinic, Radiance skin clinic

Consultant Dermatologist and Cosmetologist

Why be bothered with ingrown hair, shaving, waxing. Even on your honeymoon!? Definitely not! Forget about packing a laser or the epilatory creams on your honeymoon. Consider Painless laser hair reduction which is an easy, painless procedure.

Q Why should I choose a diode laser and not a IPL for my hair removal? A IPL is not a laser; it’s a xenon flash lamp. IPL requires more total sessions to achieve a genuinely permanent result: an average of 10-15 with IPL versus 5-6 with laser. An IPL does not concentrate on one target because it uses a range of wavelengths, so light goes in different directions. Therefore the results are not as successful as diode, which is a targeted beam at one consistent wavelength. Q What does laser hair reduction feel like? Is it PAINFUL? A The laser used at our clinic is a pain free diode laser which uses in motion technique for hair reduction hence even though pain is an individual feeling, most clients complain of no pain with SUPRANO laser. Q What should I do before treatment? A avoid sun exposure. Having hair is more essential to having a successful treatment. You cannot wax, tweeze, tread or have electrolysis for 6 weeks before treatment. Q How many treatments will i need? A hair grows in continuous circles. To have effective treatment it is imperative that the treatments are sequenced properly according to the growth cycles, most clients require a minimum of 6 treatments. Finer hair and clients with very dark skin require 8-10 sessions. Several factors like hormaones, age, genetics and medications also influence hair growth. Q Does laser hair removal creates ingrown hairs? A the laser will not create ingrown hairs. If you suffer from them the laser will produce an effective treatment for ingrown hairs. Q How long should I wait between treatments? A The general guideline is 4-6 weeks. Some areas below neck might need 6-8 weeks. Q Can men undergo laser hair reduction? A permanent hair reduction is a huge craze among men. earlier, such procedured were done by sportsmen and celebrities, but today more and more regular guys opt for it.Though it started of with need for fuzz free back and chest, now even full-body hair removal is in demand. Some guys want the hair reduced or thinned out and not removed which is something lasers can easily accomplish.

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64

ancient

wellness

- Aesop

It is thrifty to prepare today for the wants of tomorrow.

Tuberculosis has followed us for millennia New research published in the journal, ‘Nature Genetics’, suggests that tuberculosis has been around for at least 70,000 years. Analysis of 259 strains of the disease points to an origin in Africa around the same time that humans began to migrate from Africa to Europe and Asia. Dr Sebastien Gagneux of the Swiss Public Tropical and Public Health Institute (Swiss TPH) commented that tuberculosis is unlikely to have jumped from domesticated animals to man because Mycobacteria tuberculosis emerged long before humans started to domesticate animals. Tuberculosis remains one of the most deadly human diseases on the planet killing over 50% of all those untreated, mostly in developing countries. Interestingly, an ancient Zulu remedy for tuberculosis, Pelargonium sidoides, was used to treat TB in Europe over a century ago, and is once more being studied as a potential treatment for antibioticresistant strains. yourwellness.com • Volume II • Issue VIII • January 2014

Getting To The Roots Of Red Hair Where do the genes for red hair originate? Genetic studies show that people with red hair have a common ancestry that can be traced back to a single Y-chromosomal gene group called R1b. As for geographical distribution, the frequency of red hair is highest in Ireland at 10% to 30%, closely followed by Scotland with 10% to 25%. England comes next, followed by France. In fact, distribution is remarkably close to those of the ancient Celtic and Germanic territories, but also closely follows the paths of the Viking invasions. The real clue to the origins of the red hair gene are in southwest Norway, however, where genetic analysis shows that red hair coincides with a higher percentage of the paternal genes typical of northwest Ireland and Scotland. The conclusion is that native Irish and Scottish Celts were almost certainly taken to Norway by Vikings, thus increasing the incidence of red hair there.

Did the Romans have a public health system? Remains found at Pompeii suggest that, contrary to what you might expect, many people lived long lives. Although as many as one in two people succumbed to childhood diseases that are now easily prevented or treated with vaccines and antibiotics, those who managed to live beyond the age of 10 then had a good chance of enjoying a long life. Interestingly, people from all classes of society showed few differences in general health. In one underground room, where a large group of bodies was found, those without valuables on their person were just as healthy as those found with the trappings of wealth. What this suggests is that both had equal access to healthcare. Examination of cesspits in both rich and poor neighbourhoods also showed that diet was similar across the classes, suggesting that Roman society was based on more equality than history books lead us to believe.


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66

scientific

wellness

- Napoleon Hill

Dressing well gets a new meaning As technology moves forward, smaller and smaller devices have been developed to assist your quest for wellness, from digital pedometers to portable pulse monitors and toilets that analyse your wee. Now, a new start-up company in Montreal has taken the next step... incorporating biosensing technology into clothing. OMsignal are producing T-shirts and bras that can measure your physical condition and assess your emotional state. Incorporating an accelerometer to measure steps, devices to monitor respiratory rate and volume, and even an ECG monitor to record your heart beat, the intelligent apparel will allow wearers to use this feedback to control their exercise – knowing when to push harder, when to ease back and become more conscious of their breathing and other physical processes.

Whatever the mind of man can conceive and believe, it can achieve.

Is an Enzyme Responsible for Middle-age Spread? Weight gain is a problem many people face as they get older. Although a more sedentary lifestyle, or more fattening diet are often blamed, researchers in the USA have now identified an enzyme which increases levels of fat production. The enzyme, named Aldh1a1, causes visceral fat to build up around internal organs and is linked with type 2 diabetes as well as cancer and heart disease. While the female hormone, oestrogen, supresses this enzyme, once oestrogen levels fall during the menopause its effects increase, causing women to gain weight. So the results suggest that when it comes to middleage weight gain, there may be more factors involved than simply diet and exercise. Interestingly, this enzyme is also involved in the metabolism of alcohol, which may explain why drinking too much beer (or other alcohol sources) tends to show up around the belly! Yet another reason to drink within sensible limits.

A Shocking Cure for Headaches? A potential new treatment for headaches and migraines is under development at the University of Michigan. Researchers are investigating how electric shock treatment could cure headaches by forcing the body to produce its own powerful painkillers. During tests, an electrical current was passed through the brain of participants with chronic migraines and reduced headache pain by up to 37%. Treatment involves placing electrodes above the area of the brain that is responsible for voluntary movement. Known as ‘deep brain stimulation’, the positive effects increased with each session, suggesting that multiple sessions are needed to make the necessary changes in the brain. Although further research and testing is needed, the results so far are positive news for millions of migraine sufferers. yourwellness.com • Volume II • Issue VIII • January 2014


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