health | Shweta Taneja

October 14, 2016July 25, 2016

The rainbow diet

Include colourful fruits and vegetables in your diet to maximize your nutrient intake

A salad of orange, watermelon and pear in summer. A side of beans, carrots, corn and broccoli. There’s something about three or more colours on a plate that immediately lifts one’s mood. But it’s more than that. “The more vibrant the colour, the more nutritious the vegetable or fruit,” says Mumbai-based dietitian and sports nutritionist Deepshikha Agarwal.

Foods get their colour from the phytochemicals present in them. “These phytochemicals are vitamins, minerals and antioxidants that are essential for the body, that are good for preventing and reducing the risk of various diseases,” she adds.

This visual cue, believes Suvarna Pathak, dietitian at Mumbai’s Nanavati Super Speciality Hospital, is also nature’s simple pointer to make sure you get different nutrients. “Everything that your body requires is colour- coded,” she says. Anthocyanin, which gives blueberries their colour, also keeps your mind sharp and defends your body with antioxidants, while the lycopene that gives watermelons and tomatoes their redness, protects against prostate and breast cancers and fights heart disease. Beta-carotene, which makes carrots orange, keeps the bones strong. The yellow colour in foods boosts liver, skin and eyesight health, green detoxifies, and purple, which is rich in folic acid and potassium, strengthens the muscular and circulatory systems.

Each colour adds a different nutrient, so the mantra is to keep your meals as colourful as possible. Pathak suggests choosing three colours for each of the five-six small meals in a day. “The rainbow diet will detoxify your body and build immunity and strong bones,” says Pathak.

But do remember that colourful refined or packaged items do not count. As far as possible, eat the vegetables and fruits either raw, boiled or cooked.

RED

Bite into the juicy red of a tomato, watermelon, pomegranate, strawberry or apricot to get some lycopene in your system. “Lycopene is one of the strongest antioxidants. It protects against prostate cancer, cardiovascular disease and damage from ultraviolet light exposure,” says Lovneet Batra, clinical nutritionist at Fortis La Femme in New Delhi. Anthocyanins, or the red pigment in fruits and vegetables, decreases the risk of muscular degeneration, stroke and certain types of cancer, says Divya Choudhary, nutritionist at Max Super Speciality Hospital in Shalimar Bagh, New Delhi.

Go for: Pomegranate, raspberries, red apples, cherries, red grapes, red pears, rhubarb, strawberries, beetroot, tomatoes, watermelon, red chilli peppers, red onion, red potatoes.

ORANGE

The phytochemicals responsible for the orange colour in fruits and vegetables such as carrots, mangoes or pumpkins are carotenoids, says Choudhary. “Carotenoids,” she says, “help maintain healthy mucous membranes and healthy eyes, as well as help reduce the risk of cancer and heart diseases, and also improve immune system function.”

Go for: Apricots, peach, oranges, kinnows, carrots, pumpkin.

YELLOW

Include a lot of yellow pepper, corn and saffron in your diet if you have weak eyesight, says Batra. “Foods like avocado, which have both yellow and green in it, contain zeaxanthin and lutein, which are very important for retina health,” she says. Other than improving your sight, yellow reduces age-related tissue degeneration and the risk of prostate cancer, and lowers LDL (bad) cholesterol and blood pressure. “Muscular strength, healthy bones and shining skin are what yellow gives,” says Pathak.

Go for: Papaya, lemons, mangoes, peach, pineapple, musk melon, figs, yellow tomatoes, corn, sweet potatoes, yellow beetroot.

GREEN

Greens are full of chlorophyll, folate and iron, making them perfect for someone who needs strength. “These are a must, especially during pregnancy and post-pregnancy,” says Agarwal. The compounds that give green vegetables their colour are called glucosinolates, “which are a large group of sulphur-containing amino acid derivatives that help in reducing the risk of certain cancers”, explains Batra. In addition, green leafy vegetables also contain high amounts of iron and folic acid, as well as vitamin C, which is a strong antioxidant and an anti-ageing vitamin. “Green vegetables are good for your eyes, bones and teeth, and also help in improving immunity,” says Choudhary.

Go for: Cucumber, avocado, celery, green apples, grapes, kiwi, spinach, coriander, mint, lettuce, leek, leafy greens, okra, peas, beans, capsicum, cabbage, cauliflower, asparagus, broccoli, Brussels sprouts.

BLUE AND PURPLE

The grape family of fruits, like berries, raspberries and cranberries, contains anthocyanins that reduce inflammation. “These and other nutrients like flavonoids, ellagic acid, quercetin, and lutein found in blue and purple foods support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion and improve calcium and other mineral absorption,” says Pathak. Blue pigments in foods can also help reduce tumour growth and fight inflammation.

Complete article at livemint.com

September 30, 2016July 25, 2016

Boss trouble? Take charge

Is your manager a terror? Before you think about quitting, try standing up for yourself, make a work buddy, and exercise regularly

Every morning, you are filled with dread—you don’t want to go to office and face your boss, who is critical of your work, disorganized, impulsive, disoriented, and has anger management issues. Basically, he’s a boss from hell. And this can take a toll.

Sharmila Banwat, consultant psychologist at the Nanavati Super Speciality Hospital in Mumbai, says, “It is the work atmosphere rather than workload which correlates highly to workplace depression.” Bad managers, she adds, can lead to stress disorders, anxiety, panic attacks, even substance abuse in some cases. A study published in February in the International Journal Of Mental Health Nursing says workplace bullying can lead to mental distress and illness.

So if you are dealing with a boss who makes the lives of the characters Nick, Kurt and Dale in the movie Horrible Bosses seem like a breeze, then read on and see how you can manage the situation.

Is my boss really that bad?

In a study published in the Human Research Development Review in January 2015, researchers at the University of Louisville in the US defined dysfunctional bosses through a graph. Low dysfunction behaviours included rudeness, unrealistic or high expectations, or taking credit for your work. Highly dysfunctional bosses, says the study, are derisive, deceptive, inappropriately assign blame, yell at you, coerce, threaten, publicly scorn or denigrate you, or opt for destructive criticism. All this can lead to psychological issues, ranging from annoyance to trauma.

“An unhelpful boss will define the problem and not coach you for a solution, will be critical, not recognize your efforts, and doesn’t respect your time or work life, and hence would generate a lot of stress in your life,” says Achal Bhagat, senior consultant, psychiatry at the Indraprastha Apollo Hospitals in New Delhi. Some indicators of stress, he says, are lack of interest and motivation, not being proactive about work, unexplained tiredness and fatigue, low self-esteem, unexplained physical symptoms, anxiety, an inability to stop thinking of work issues at home, taking work home, spending time with your family or on your life goals, irritable and arguing with loved ones.

As soon as you label the person in question a “bad boss”, however, you take away your power to change the situation. So, if you find yourself in this situation, take charge.

Accept it

The first step in dealing with a bad work situation is to accept it and keep working hard, suggests Samir Parikh, director, mental health and behavioural sciences, at Fortis Healthcare in New Delhi. Slacking or letting the quality of work deteriorate because the boss is not good to you is not going to help. “Keep your focus, clarity and commitment to take responsibility for your own success, regardless of the difficult personalities you may have to encounter throughout your work life,” says Banwat.

Stand up for yourself

Does your boss bully, ridicule or belittle you in front of people? Instead of taking it quietly, face him. A study published by the Ohio State University in the Personnel Psychology journal in January 2015 suggested that workers who stand up for themselves after they have been treated badly feel better about their jobs. “If your boss is hostile, there appear to be benefits to reciprocating,” says Bennett Tepper, lead author of the study and professor of management and human resources at the university, in a press release. “Employees felt better about themselves because they didn’t just sit back and take the abuse,” Prof. Tepper adds.

Remember, we are all equal at the workplace, we all perform specific roles and no one does any favour to anyone, adds Dr Bhagat.

Don’t bite back

You can stand up for yourself if bullied, but don’t get nasty, try to get even or look for revenge. It will only add to your misery. “If your communication with your boss is not helpful, ask them for their time and give them feedback,” says Dr Bhagat. “Give positive feedback about things that are helpful and give negative feedback for things that are unhelpful. Be respectful and non-arrogant. Be precise and do not generalize your negative feedback. Clearly say what your expectations are and request an open discussion on these expectations,” adds Dr Bhagat.

Find out what drives your boss

Why is he being so nasty? Is it his personal goals, ambitions or frustrations? Or is it the fact that he can’t handle things not going his way? “When you know what drives your boss, you can frame your opinions and use language in ways that align with their core values, concerns and priorities,” says Banwat. This eases workspace tension.

Complete article over at livemint.com

September 2, 2016July 25, 2016

Eating fat is good for you

Dietitians and nutritionists agree with your grandmother: ‘Ghee’ and oil are good for vitamin absorption as well as the muscular and skeletal systems

Think you’re living healthy by avoiding fats? Think again. The 2015 dietary guidelines issued by a panel of nutritionists in the US for the agriculture department earlier this year have recommended adding an egg or two in your everyday diet to keep type 2 diabetes and cardiovascular disease at bay. Fat, the recommendation proves, is suddenly fashionable.

“Our body needs a certain amount of fat to function since it can’t make triglycerides, cholesterol and other essential fatty acids on its own,” says Seema Singh, chief clinical nutritionist and head of department, Fortis Hospital, Vasant Kunj, New Delhi. The breakdown of fats provides energy, helps in growth, immunity, reproduction, and protects organs. Fat also helps proteins do their job and stores certain fat-soluble vitamins like A, D, E and K, explains Singh. The National Institute of Nutrition and the Indian Council of Medical Research recommend an equal ratio of saturated fatty acid (SFA), monounsaturated fatty acid (Mufa), and polyunsaturated fatty acid (Pufa) in oil. “Rotate vegetable oils, ghee (clarified butter) and butter in your daily diet and consume two teaspoons every day if you’re an adult with ideal body weight,” says Singh.

For those who like adding a dollop of ghee to their rotis, there’s more news. A paper published in 2014 in the journal Annals Of Internal Medicine, which analysed existing cohort studies and randomized trials on coronary risk and fatty acid intake, found no evidence of a direct relation between saturated fats and cardiovascular disease. Another study, published in the Open Heartjournal in February, found that diet guidelines which have been in force in the US and UK for over 20 years now, recommending people reduce dietary fat consumption to 30% and saturated fat content to 10% to cut the risk of heart disease and death, are not based on scientific evidence.

“I have never recommended fat-free diets for any patient,” says Suvarna Pathak, a dietitian and nutritionist coordinator at Mumbai’s Nanavati Super Speciality Hospital who has been providing diets to patients for 23 years. “Fat is important for smooth metabolism, vitamin absorption, lubrication of joints, the working of our muscular, skeletal and organic systems, absorption of vitamin D and strengthening of muscles and bones. Even the functioning of heart muscles needs fats,” she adds. In Pathak’s experience, even patients with cardiovascular or liver disorders shouldn’t be barred from fats, for these help essential body functions. She recommends 10-15% of the total calories consumed every day should come from fat sources like eggs, nuts, oil, fish and cheese.

Of course, there’s fat and there’s bad fat. Trans fat, made when natural-occurring fat sources are processed, give nutritionists the heebie-jeebies. “Trans fats and refined oils, and oils that are polyunsaturated like sunflower, are refined through chemical processes, which make them rancid and toxic if used at higher smoke points,” explains Madhuri Ruia, a Mint columnist and fitness and nutrition professional who heads Integym in Mumbai. Fat is good if had from natural sources, she says.

Avocado

This fruit is high in Mufa, a heart-healthy fatty acid, dietary fibre and phytochemicals, according to a study published in theNutrition journal in 2013. “This fruit has 75% fat, but it is Mufa,” says Mumbai-based dietitian and sports nutritionist Deepshikha Agarwal. She recommends having it once a week. “Add a slice to a sandwich, salad, or even desserts,” she says.

‘Ghee’

Ghee made from cow’s milk has been used in India as an essential Ayurvedic therapeutic agent and a cooking oil.

According to a paper by the National Dairy Research Institute in Karnal, published in the Indian Journal Of Medical Research in 2012, cow ghee decreases the activation of cancer-causing carcinogens in the liver. “Ghee decreased the activities of cytochrome P450 (CYP) enzymes, CYP1A1, CYP1A2, CYP1B1 and CYP2B1, responsible for activation of carcinogen in liver,” the study states.

“If used in moderation, it prevents cardiac disease and reduces bad cholesterol,” says Singh. Around 5-10g of ghee every day provides not only saturated fat but also vitamin A, boosts libido, and results in brighter skin and a healthy gut. “Have one teaspoon daily to keep up your energy and fat requirements,” says Divya Choudhary, chief dietitian, Max Super Speciality Hospital, Shalimar Bagh, New Delhi.

Egg

“Eggs are high in Mufa and Pufa, which are cardio-protective fats,” says Agarwal.

August 19, 2016July 25, 2016

7 health boosters from your gym

You may have been working out at a gym for years, but we’re willing to bet you haven’t heard about these little secrets

If you thought you’ve mastered all the techniques of using a dumb-bell, treadmill, exercise bike, stepper, upper body and kinesis stations, think again. New studies show that gym equipment might be able to offer you much more than the usual brawn-building exercises. In fact, hopping on to the treadmill more often can help your memory.

A study published in the Neurology journal in April 2014 found that cognitive skills improve with higher levels of cardiovascular fitness. The study, which tracked 2,747 participants in the age group of 18-30, concluded that those who had exercised at this age had better verbal memory when they were in the age group of 43-55. “Training four times a week has a very positive effect mentally and physically,” says Deepshikha Agarwal, a Mumbai-based sports nutritionist. “Exercise increases blood flow to the brain and triggers nerve cells which, in turn, signal the brain to release new neurons.” According to her, it’s so effective that it can even delay degenerative diseases like Alzheimer’s.

We sifted through studies and asked experts to tell us how equipment in the gym can help elevate your daily workout.

Hop on the rower

“The indoor rower is an effective cardio machine which has gone out of fashion in recent years,” says Shraddha Sheth, vice-president, sales, operations and marketing, Gold’s Gym India. “The rowing workout is a challenging one that targets the entire body since you have to move both arms and legs simultaneously.” The workout improves cardiovascular and muscular endurance, burns calories like no one’s business and engages the core muscles. Wanitha Ashok, a Bengaluru-based fitness expert, agrees. “Rowing aims at major muscle groups like the legs, arms, chest, shoulders, upper back, abdominals and buttocks, taking them through a wide range of motion, and also helps tone the thighs and buttocks and firm up arms and back muscles,” she says. The rhythmic style helps the body switch to the fat-burning zone. “Within 10 minutes, the body is burning fat and calories, so your workout time is reduced,” she adds. Ashok suggests beginning by rowing for 10 minutes a day.

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Dumb-bells are more effective than push-ups

Want to pump up your shoulders? Dumb-bells might be more effective than push-ups, according to a study conducted by the American Council on Exercise, a non-profit fitness education and research organization. “For an optimal workout, you’re best served doing the dumb-bell shoulder press to target the front of the shoulders,” says Cedric Bryant, chief science officer, ACE Fitness, at Kirkland, Washington, DC, US, over email. He suggests combining that with a 45-degree incline row or the seated rear lateral raise for the rear part of the shoulders. Channa says body-weight exercises such as push-ups and pull-ups are harder to perform. “On the other hand, even with lighter weights, you can gain muscle and strength,” he says.

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Resistance bands add zing

Want to improve muscle strength? Agarwal suggests alternating weights with resistance-band exercises . “Ignored by most people going to the gym, the resistance band is durable, low maintenance and works all parts of the body,” she says. She suggests adding 15-18 sets with different resistance (strength from 1-3) before your cardio workout, or combining it with weight training.

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Boost the core with a Bosu ball

Mumbai-based Vinod Channa, a celebrity trainer and fitness expert, believes people often underestimate and ignore the smaller gadgets in a gym. “Wall slides, Swiss ball, medicine ball, ladder, Bosu ball, battle rope…all of these are very good for improving agility, balance and speed, as well as strength and flexibility.” His personal favourite, something he suggests regularly to his clients, is the Bosu ball. This half-sphere-shaped ball can increase the muscle involvement in squats, push-ups, upper- body movement, shoulder and side press. “When you do the strengthening regime on the floor, you work just one muscle, but add the Bosu ball to the same workout and you’ll also work your core and improve your balance,” he says. Since your core will become stronger, this will help you perform better in other sports and avoid muscle tear and injury. He suggests a mix and match with your current weight training. “Just add Bosu to your regular workout and weight training, for 10-20 seconds maximum in a set, to boost your core,” he says.

Full article over at Livemint.com

August 5, 2016July 25, 2016

Doctor at your fingertips

Medical apps are proving to be a win-win for both doctors and patients. They provide immediate help and appointments as well as recommendations

In May, Shwetha Narayanan, 33, had a severe throat infection and urgently needed to see an ENT specialist. “I didn’t have any recommendations from friends and when you can’t speak, you don’t really want to wait,” says Bengaluru-based Narayanan.

She opened Practo, a doctor-appointment app, on her phone, read reviews of doctors close to her home, and booked an appointment with an ENT specialist within minutes. Since then, she has used the app multiple times to find specialists, such as a paediatrician for her daughter. “I’ve just taken another appointment with a doctor who has close to 100 reviews on the site,” says Narayanan. “I’ve not had a bad experience till now. If I do, then I might think twice on booking through an app.”

Continue reading “Doctor at your fingertips”

July 29, 2016July 25, 2016

How to stay cool during summer

Struggling with soaring summer temperatures? Here are nine natural ways to keep your body cool and healthy

The sun is good for us in a lot of ways. Numerous studies show that it lifts our mood, relieves stress, improves sleep and provides the essential vitamin D. “Too much of it, however, like a deadly heat wave, can damage our body,” says Tarun Sahni, senior consultant (internal medicine) at the Indraprastha Apollo Hospitals in New Delhi. Too much exposure to the sun can lead to heat rashes, sunburn, boils, cramps, headache, fever, blisters and nausea, or, in extreme cases, heat stroke, heat exhaustion, dizziness, even cataract, he says.

The ideal body temperature is 37 degrees Celsius. But heading straight from a sizzling 45 degrees Celsius outside to a cool 20-degree air-conditioned environment is not the most effective way to deal with the heat either. “The shock in the difference of temperature can lead to muscular spasms or even respiratory illness,” says Swati Bhushan, chief clinical nutritionist at the Fortis Hospital in Navi Mumbai.

Sitting in an air-conditioned room is not the only solution. There are other natural ways. Diet is one. Increase the intake of raw fruits and vegetables as well as foods that contain a lot of water, suggests Bhushan. Go easy on the curries, chillies, hot peppers and salsa sauces, for you wouldn’t want to rev up your already heated body, says Dr Sahni. And limit excessively salty food.

Our experts suggest a few other tricks to keep the body cool.

Drink water

It’s a simple idea. Keep yourself well-hydrated through the day, says Bhushan, and drink 8-10 glasses of water at room temperature. Avoid chilled water, for it can lead to the constriction of blood vessels and actually increase the heat in your body rather than reducing it, she adds.

“Don’t wait until you feel thirsty, keep sipping on water in between,” she says. If you’re bored of plain water, drink home-madenimbu-paani or water flavoured with mint leaves and fennel seeds, all of which are loaded with electrolytes, vitamins and antioxidants. Bhushan warns against fizzy drinks and caffeinated beverages as they tend to dehydrate the body.

Try buttermilk

Buttermilk, or fermented curd, is a healthy alternative to cold drinks and ice cream, says Bhushan. “Buttermilk is packed with protein, calcium and vitamin B, and also helps soothe ulcers and allergies,” she says. “It also promotes digestion and boosts immunity.” A study by Sweden’s Lund University, presented at the 31st International Congress On Occupational Health in Seoul, South Korea (31 May-5 June), examined the effects of buttermilk in the working population in Chennai and found that it helped in rehydration, cooling and recovery from physical work in scorching heat.

Sip coconut water

A natural electrolyte, this drink helps replace the salts lost through excessive sweat, says Bengaluru-based fitness expert Wanitha Ashok. A study by a team of scientists at the University of Memphis, US, published in 2012 in the Journal Of The International Society Of Sports Nutrition, found that both coconut water and sports drinks had the same effect in replenishing a dehydrated body after an extensive workout. Another study, published in 2015 in the International Food Research Journal,found that starting the day with coconut water ensures better protection against dehydration and fatigue. This study was conducted in Indonesia, on chefs working in restaurant kitchens.

Eat light

Be kind to your stomach—avoid deep-fried foods like samosas, kachoris, vadas, chips and bhajjis, or extra spicy curries with red meat. “Consuming fats increases the body temperature and as these foods lack water content, you’ll feel dehydrated,” says Bhushan. As a result, you’ll be tired and lethargic, with decreased levels of concentration and metabolism. Spicy food can also cause skin irritations, allergies and pimples in summer, says Bhushan.

A light meal that can be digested easily ensures your stomach doesn’t work overtime and generate additional heat. “Avoid heavy meals in restaurants, and leftover or fast foods, as they’re difficult to digest, something that your heat-stressed body can do without,” says Gaurang Joshi, medical director of the Artharva Multispeciality Ayurveda Hospital in Rajkot, Gujarat. Instead, choose fruits and vegetables with high water content like watermelon, mangoes, melons, gourd, cucumber and zucchini.

Savour raw mango pulp

You can roast it, add it to salad or just mix with water and drink. Green mango pulp cools the body considerably, says Bhushan. Especially aam panna, a drink made from the pulp of raw mangoes that is great at fighting sunstrokes, says Dr Joshi. And it’s easy to make. All you need to do is boil raw mangoes in water and make a pulp, add some jaggery, cumin seeds and salt and refrigerate. Before drinking, dilute with water.

January 15, 2016December 21, 2015

Allergen-proof your home

From keeping your surroundings clean, to turning off the air conditioners—some ways to rid your home of pesky allergens.

If you’re suffering from an allergy, the cause could well be hidden within the four walls of your home or office.

Homes that are closer to traffic-heavy areas or near an industrial belt in a humid environment, don’t have good ventilation, or use extensive air conditioning, can be allergen-prone, says Salil Bendre, head of department, pulmonary medicine at Mumbai’s Nanavati Super Speciality Hospital. “We tend to think of air pollution as something outside when, in truth, the air inside homes, offices, and other buildings can be more polluted than the air outside,” says Tarun Sahni, senior consultant, internal medicine, Indraprastha Apollo Hospital, New Delhi.

It’s the everyday things that cause allergies—lead, a component of everyday dust, mites that feed on discarded human skin, volatile chemicals from fragrances, even a wet bathroom. House dust, says Dr Bendre, is an airborne mixture that has fine particles of soil, plant material, particles of human and animal skin and hair, fabric fibres, mould spores, dust mites, the fragments and waste of dead insects, food particles and debris, all potential allergens. Even plants and flowers can cause rashes. All these can lead to common allergy symptoms, like coughing, sneezing, red and itchy eyes, and a runny nose.

“If you’ve been sneezing continuously, the best way to find out if it’s your home causing the allergy is to see if you get your symptoms at night. Every time you come across the suspected substance, you will get allergic symptoms,” says New Delhi-based A.B. Singh, associate editor of the Indian Journal Of Allergy, Asthma And Immunology. “If you’re sure something at home is triggering it, the next step in diagnosis is to take the tests available at allergy centres which use in-vivo or in-vitro methods,” he adds.

Allergy skin tests can confirm the triggers for specific allergic symptoms. “These tests can confirm sensitivities to dust mites, animal dander, mould, or volatile organic compounds such as fragrances, which are frequently found in homes,” says Stanley Fineman, who is on the board of directors of the US-based World Allergy Organization.

Once you know what’s causing the problem, you need to ensure that you limit your exposure to allergens. In most cases, this is enough. “In extreme cases, timely immune-modulator treatment (to regulate the immune system) will help, but don’t go to doctors or alternative medicine practitioners who claim to cure it as there are no complete cures to allergic reactions,” warns Singh.

If you want to try and clear your home of possible allergens, this is what experts suggest.

Clean the linen

For almost 70% of asthmatics, dust mites are the cause of indoor allergies, says Dr Bendre. Dust mites are little, microscopic arthropods, about 0.4mm in length, that thrive on flakes of human skin, and live and lay eggs in our beds, pillows, cushion covers and fabric sofas.

“Air conditioning in northern India and humidity in the coastal cities contributes to their growth,” says Singh. The allergens lead to frequent sneezing, cough, throat irritation, watery eyes, headaches and, in some cases, even difficulty in breathing.

To discourage these pests, air the house, especially the bedroom, frequently. “Encase pillows and mattresses and box springs with dust-mite-proof covers, wash sheets, pillowcases and blankets at least once a week in water heated to at least 54 degrees Celsius,” says Dr Bendre. He suggests replacing wool or feathered bedding with washable materials made of cotton or synthetic fabrics to discourage dust mites.

Mop the floor

House dust can lead to sneezing, difficulty in breathing, cough, throat irritation and headache. Mopping the house with a damp cloth or using the vacuum cleaner regularly discourages this. “Dust can be clogged under the carpets, or on the curtains, pillows or in the mattresses. Anyone who is allergic to dust must see to it that everything is cleaned from time to time,” says Shikha Sharma, founder of health management centre Nutri-Health Systems Pvt. Ltd, New Delhi.

Read the complete article on livemint.com

October 12, 2015June 15, 2016

Tracking the trainer

Trainers are everywhere. On the Internet, suggested by friends, with specific expertise, in gyms, even at parties. They say impressive things, have certificates with complex acronyms and promise you a body like actor John Abraham’s in a few months. But finding the one that’s right for you is not an easy task. The key: Begin the search by figuring out your personal goals. And then ask all the right questions. Here are some to get you started.

Does s/he come recommended?

The best way to look for a trainer is through recommendations from people you know. “You get to know their experience, commitment, results, how encouraging they are, etc.,” says Bengaluru-based fitness expert Wanitha Ashok. However, you need to be a bit cautious. “Everyone is different in their unique ways and while word of mouth is really good, do not follow anything blindly,” says Vesna Pericevic Jacob, a physiotherapist and a Pilates teacher who owns Vesna’s Wellness in New Delhi. What works for someone might not work for you in terms of technique, approach or attitude. Post a recommendation, ask your own questions, cross-check, follow your instincts and make a decision based on your own expectations and experiences, says Jacob.

Does s/he understand your goal?

Mumbai-based fitness trainer Vinod Channa, who has clients like John Abraham, says you shouldn’t follow recommendations blindly. “Some trainer who has a great clientele base might end up pushing you too much with high-intensity or high-repetition workouts,” he says. The trainer should be interested not in what he wants to do but in what you want to achieve. “A good trainer will not only be in sync with your requirement according to your lifestyle, fitness level and genetics, but also extract your potential,” says Channa. For this, you need someone who is a positive motivator, who genuinely wants to help you achieve your goal.

What’s his qualification?

Twenty years ago, people would go to bodybuilders if they wanted trainers. Now, there are a lot of fitness certifications available internationally that you can check for. A bachelor’s in physical education is the formal degree, but a certification from Indian associations like the K11 Fitness Academy and Gym, Intellectual Fitness and Sports Academy , and Talwalkars Training Academy, also works. Other than this, certification from international associations like the American College of Sports Medicine, National Strength and Conditioning Association, US, and American Council on Exercise is good. ”These certification courses usually have an expiry date of two years from the date of completion of the course,” says Ali Irani, head of department, physiotherapy and sports medicine, Nanavati Super Speciality Hospital, Mumbai. “Always check the year they took the course,” says Dr Irani. Re-certification is required as research progresses and ways of training evolve.

Qualification is a good judge, but it’s not always necessary. “I have met some incredibly talented personal trainers who had no formal education,” says Jacob, adding that perhaps the best option is to opt for a trial session.

Can he apply his knowledge?

The trainer should not only have the latest scientific knowledge but should be able to apply it. “You need to be wary of certificate collectors who never implement the knowledge on themselves or the clients,” says Channa. The best instructors keep learning and mix up two or three techniques into their workouts. You can check this by asking for the variety of people the trainer has trained, the age groups, the lifestyle, etc. “Go with a senior trainer with at least five years of experience who is certified in different types of fitness techniques and has experience of handling different kinds of people,” says Channa.

What’s her specialization?

It’s a consumer’s market and there are a lot of specialized trainers for specific sports like running, soccer, basketball, tennis, or routines like Pilates or mixed martial arts. “Ask for their specialization,” says Samir Purohit, a fitness trainer who runs the Pilates and Altitude Training Studio in Mumbai. “Is she into yoga, functional training, Pilates, strength or cardio? Once you know, ask for the courses the trainer has attended in that workout and then decide.” A good trainer would be someone who keeps learning new techniques and adds them to the routines.

Is s/he aware of your limitations?

An experienced trainer will always ask you detailed personal questions before giving you a fitness regime. These include your age, height, weight, medical history, workout history, if any, etc. In addition, the trainer will also ask for your daily diet, sleep patterns, basic lifestyle, type of profession before s/he sets a fitness goal and a diet for you. You should be completely honest about everything, especially your medical history. “The trainer needs to know of the various pathologies and ailments that you’re suffering from,” says Ali Irani of Nanavati Super Speciality Hospital, “and have enough knowledge regarding the do’s and dont’s in terms of exercise and nutrition in those conditions.” In fact, a good test for a trainer is his willingness to work with your consulting doctor, physiotherapist and nutritionist for maximum results, says Madhuri Ruia, a nutritionist who runs InteGym in Mumbai and is a ‘Mint’ columnist.

Is the programme customized?

Sometimes trainers recommend the same fitness regime for all their clients. This is not advisable. If your trainer spends the whole of the first session assessing your fitness, asking you at least 15-20 questions about your past fitness history and your current fitness level, and makes copious notes, that might mean s/he is taking time out to create a customized fitness programme, says Dr Irani. It’s easy to give you high-repetition or high-intensity workouts but a good trainer will adjust the workout to your need.

How much does it cost?

Every gym charges according to the facilities available and the experience of the trainer.

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For complete article, head to livemint.com

September 26, 2015June 15, 2016

Celebrity diets: fad or fab?

Celebrities can do just about anything to stay in shape. Earlier this year, American TV series Mad Men actor January Jones revealed that she ate her own dehydrated placenta in the form of capsules, to fight depression and fatigue. Ashton Kutcher only ate fruits while making the 2013 film,Jobs.

We look at some weird diets that artistes reportedly follow to stay in shape or prepare for a role, and ask experts whether they are actually beneficial.

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Activated charcoal detox

The followers: Gwyneth Paltrow’s lifestyle site Goop.com called the charcoal lemonade one of the “best juice cleanses” around.

What it involves: As a little black pill or ground into a vegetable juice, activated charcoal detox is the “it” thing in celebrity circles. It’s food-grade carbon made with regular charcoal; it is heated with gas to form pores which supposedly trap chemicals. The charcoal acts like a sponge in the digestive tract. It is supposed to cure everything from a hangover to skin dullness, low energy levels and flatulence.

Does it work? “Activated charcoal is a very powerful agent used to absorb all poisons and chemicals from the body,” says Shikha Sharma, founder of health management centre Nutri-Health Systems Pvt. Ltd, New Delhi. It’s used in the hospital emergency room, or for people with health problems like arthritis or toxin-related disorders. “To drink it once a month is okay for weight loss or skin improvement, but don’t go too frequent on it, since it can result in vitamin and mineral deficiency,” she says. Frequent use also decreases the body’s ability to absorb nutrients and medications.

Gluten-free diet

The followers: Paltrow and Miley Cyrus.

What it involves: All gluten sources like wheat, rye, barley and oats are removed from the diet. Recommended by doctors for those allergic or intolerant to wheat, the diet is now part of lifestyle dieting too.

Does it work? A study published in the Journal Of The Academy Of Nutrition And Dietetics in 2012, which analysed the diet, did not recommend it as a means to eat healthier or to lose weight. “Though we consume much more wheat and products with gluten, like cakes and biscuits, we still need gluten in our daily diet,” says Madhuri Ruia, a Mintcolumnist and fitness professional who heads Integym in Mumbai. She recommends that if you are not allergic to gluten, aim to lower gluten intake rather than cutting it out completely.

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The Breatharian diet

The followers: Madonna and Michelle Pfeiffer.

What it involves: This diet is all about living without food. Some dieters smell food instead of eating it, while some say they can live on sunlight and air. Continue reading “Celebrity diets: fad or fab?”

September 18, 2015June 15, 2016

Nine ways to stay safe and dry this monsoon

The sky is grey, rumbling; the streets are full of puddles of stagnant water, a perfect breeding ground for mosquitoes. “Malaria, dengue, chikungunya cases rise during the monsoon,” says Amitabh Parti, senior consultant, internal medicine at the Fortis Memorial Research Institute (FMRI) in Gurgaon, adjacent to New Delhi. The change in weather rings in viral and flu, and drinking water contamination brings with it diseases like gastroenteritis, cholera and jaundice. That’s not all. The humidity is a fertile ground for skin diseases as well as stomach upsets. “You name it and we see it—allergies, diseases or fungal infections,” says Dr Parti.

The monsoon is hard on the stomach and throat too.

The attack is multifold. Which is why, this season, we asked experts for checklist. These tips could help you ward off illness.

Boost your immunity

Load up on vitamins, especially vitamin C, keep the body hydrated to protect yourself from nose and throat infections, and fortify your immunity. “Home-made fresh juices, warm drinks like honey lemon tea, green tea up immunity,” says Dr Sanjay Sachdeva. Drink lots of fluid to stay hydrated and wash your hands regularly to protect yourself from a sore throat. “Immediately head to an ENT specialist if a scratchy throat or blocked nose problem is persistent,” says Dr Sachdeva.

Don’t push in the wax

During the monsoon, earwax tends to expand inside the ear. This can cause pain and lead to hearing problems. Avoid poking your ear with a cotton bud, says Sanjay Sachdeva, senior consultant, ENT, Max Super Speciality Hospital, New Delhi. “Deep digging can cause permanent damage,” he says. Consult an ENT specialist if the problem persists.

Cover the toes and stay dry

Contrary to what many believe, open toes are more prone to infection, says Vivek Raj, senior consultant, gastroenterology, Max Super Speciality Hospital, New Delhi. “Leptospirosis (a bacterial disease of rodents, dogs and other mammals) is a rare disease but can be serious. It is caused by stepping in puddles or muddy patches during rain,” he says. Wear shoes rather than slippers or sandals.

Your skin is in constant contact with dampness in this season, so you could be prone to fungal infections like Athlete’s foot, ringworm infection, even boils. “The best way to avoid fungal infection is to keep the body dry,” says Sunil Sanghi, senior consultant, dermatology, FMRI, Gurgaon. “Use antibacterial soap, absorbent talc, especially in the groin and feet area, and calamine lotion to keep dampness out.” Also, change your undergarments frequently, especially if you tend to sweat excessively. “Avoid wearing damp clothing in an enclosed air-conditioned office to prevent chest infections and colds,” says ‘Mint’ columnist Madhuri Ruia, who runs the fitness centre Integym in Mumbai.

Put kerosene in stagnant water

Puddles are a haven for mosquitoes, the kind that spread malaria, dengue and chikungunya. It’s essential that you prevent any breeding grounds for mosquitoes in and around your house. “Empty the water-cooler tank and dry pools of water around you,” says Dr Parti. Cover every source of water, be it wells or storage tanks, and use insect repellents. “Put a few drops of kerosene oil in every puddle or pool of stagnant water around your house as it kills mosquito larvae.”

Up your water intake

“The high temperatures during the monsoon, combined with extremely humid conditions, can easily cause dehydration and imbalance in the body’s electrolyte levels,” says New Delhi-based fitness and wellness expert Vesna Pericevic Jacob. This can lead to cramps, headaches, lack of energy, even blood pressure fluctuations. “All this can be avoided through proper hydration,” she says. Drink plenty of water and include salted ‘nimbu pani’ and coconut water to maintain the body’s electrolyte balance.

Avoid oily, deep-fried food

For a clear skin, avoid deep-fried foods, says Shikha Sharma, a preventive health and nutrition expert based in the Capital. “The monsoon season isn’t good for the skin, and oily foods in particular increase heat in the body and cause rashes and skin problems.” She suggests including finger millets and oats in the diet, for these remove extra oils from the food that’s being digested. She also recommends green tea, which is loaded with antioxidants, to guard against pimples, and yellow vegetables like pumpkin, which are a good source of vitamin B-complex and give a natural glow to the skin.

To read the complete article, please head to livemint.com

Include colourful fruits and vegetables in your diet to maximize your nutrient intake

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