Tag: health

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Low-cost superfoods

Get healthy on less than Rs10 a day with these nutrient-packed foods.

Superfoods don’t necessarily have to be expensive or exotic. Many of these healthy foods are readily available at affordable prices. Here’s a list of foods that are loaded with nutrients and don’t cost much.
Watermelon: Rs.3* for 100g
This fruit, which is about 92% water, has significant levels of vitamins A, B6 and C, as well as citrulline and lycopene. Citrulline, an amino acid, helps in reducing hypertension and blood pressure in obese adults, according to a study published in the ‘American Journal Of Hypertension’ in 2012. Both vitamins A and C in the fruit moisturize skin and hair, prevent wrinkles and keep you hydrated. Lycopene, which gives the fruit its bright red colour, can help prevent prostate cancer, according to a study published in 2013 in the ‘International Journal Of Molecular Sciences’. “The pigment lycopene’s antioxidant properties provide protection against cancer,” says Shikha Sharma, founder of health management centre Nutri-Health Systems Pvt. Ltd, New Delhi. It has also been linked to heart and bone health and has anti-inflammatory properties. Fibre in the fruit keeps the digestive tract healthy. The potassium content helps control heart rate and blood pressure, adds Sharma.
Turmeric: 25 paise/1gphoto
This spice is one of the most effective ways to fight infections. Curcumin, the compound that gives turmeric its canary- yellow colour, is known for its antioxidant and anti-inflammatory properties. According to a study published in ‘The American Journal Of Cardiology’ in 2012, curcumin can help prevent heart attack among bypass patients. “Curcumin leads to several changes at the molecular level that may help prevent cancer and fight age-related chronic diseases,” says Shubi Husain, nutritionist and founder of healthcare clinic Health Sanctuary in Gurgaon, Haryana. The study added that turmeric keeps the heart healthy when taken in moderation. A gram of turmeric a day is an ideal, says Husain.
Red chillies: 20 paise / 1g

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Looking for an effective way to lose weight? Spice up your food with dried red chillies. Researchers at Purdue University, US, found that consuming red pepper not only helps in managing ones appetite but also burns more calories after a meal. The study was published in the ‘Physiology & Behavior’ journal in 2011. It observed 25 non-overweight people for six weeks and found that capsaicin, the component that gives the chilli its bite, can reduce hunger and increase the core body temperature and burn more calories through natural energy expenditure. The chilli should be consumed whole, because the taste maximizes the digestive process, according to Richard Mattes, professor of foods and nutrition, Purdue University, who collaborated with doctoral student Mary-Jon Ludy for the study. “That burn in your mouth contributes to a rise in body temperature, energy expenditure and appetite control,” said Mattes in a university press release.
Mustard oil: Rs.2.5 / 20ml

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This vegetable oil is not only good for your hair, but also aids digestion. According to a study published in the ‘Journal Of Preventive Cardiology’ in 2012, which compared all cooking oils in India, including canola, ‘ghee’, olive oil, groundnut, sunflower and palm oil, and their effects on the heart, mustard oil was found to be the best. Conducted by researchers from the All India Institute of Medical Sciences and Sir Ganga Ram Hospital in New Delhi, the study stated that mustard oil is rich in monounsaturated and polyunsaturated fats as well as omega-3 and omega-6 fatty acids. “Mustard oil has a good ratio of omega-6 to omega-3 fats,” says Ruia. “It is also packed with antioxidants and vitamin E,” she adds.
Read the complete article on the livemint website.
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How to fortify your lungs against air pollution

There may be no escape from air pollution in most metros but you could at least try to boost your immunity levels. 

The link between air quality and health is direct and immediate. Last year, the World Health Organization declared Delhi to be the world’s most polluted city.

A study published in the Atmospheric Pollution Research journal in February 2014, which looked at the number of cases of cardiovascular mortality, respiratory mortality and chronic obstructive pulmonary disease cases in Delhi hospitals, found that from 1991-2010, the mortality rate attributed to air pollution had increased by 100% in the Capital. “Fifteen per cent of total deaths in the NCR (National Capital Region) are air pollution-related mortalities,” says Ajay Singh Nagpure of the University of Minnesota, US, the main author of this study, on email. “You need to check pollution levels in the area before doing any outdoor activity, including exercise.” Continue reading “How to fortify your lungs against air pollution”

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How to remove that awkward feeling while exercising

Many of us feel embarrassed about exercising because our bodies are less than perfect. Here’s how you can face those fears

Adhiraj Singh, 26, an assistant editor in a children’s magazine based in Mumbai, is cripplingly conscious about his man-boobs and the way his tummy jiggles when he jogs. “I just don’t like shaking it all up in front of strangers,” he says. It’s the reason he tried swimming instead. “I thought maybe under the water I can hide and avoid making eye contact.” But that hasn’t helped either, he has to wait for the showers to empty out completely before he can go in for a post-swim bath.

This self-consciousness has all but stopped his exercise routine. “I don’t think I will go to pools any more until I get my belly and chest in a controllable state,” he says. Singh is not alone. Body image is a major source of anxiety for people who are unfit.

“Indians are pretty intolerant towards people who are out of shape,” says Chandra Gopalan, director of Contours, a Bangalore-based, women’s-only gym. Gopalan, who runs ultra marathons with a group of men, was surprised to see that a lot of women who came to her gym were exercising for the first time in their lives. “There’s an apprehension in a lot of women about being judged by men at the gym,” says the 56-year-old. “And guys don’t help. They snigger and talk among themselves, making women conscious when they are doing cardio, like on a treadmill or cycle.”

Akshay Dhar, 30, a writer based in New Delhi, has always been on the heavier side. This has made going to the gym an uphill task. “People look down upon those who are overweight and make them feel terrible about themselves,” he says. Dhar has had to fend off jibes and well-meaning advice from people ever since school, which has made him all the more conscious about his weight. “It happened so frequently that I stopped going to a gym.” When his parents bought a treadmill and a cycle, Dhar started exercising in the privacy of his home.

Britton Brewer, a professor of psychology at Springfield College in Massachusetts, US, who specializes in sports and exercise psychology, believes that self-consciousness or anxiety about bodily aspects is one of the major reasons many people don’t exercise. “There is no single set of magic words that will work for everyone, but some people can benefit from a simple reminder of why they are exercising and what they hope to get out of it that day,” says Prof. Brewer in an email interview, adding that the more you exercise, the more you will get over exercise-related anxieties. We asked experts on how to deal with things that make you conscious while exercising.

My fat jiggles

Do you feel conscious about how your buttocks look when you are running outside or on the treadmill? Or, how fat rolls bulge from your track pants when you’re running? Well, you’re not alone. A lot of men and women spend time wondering if they look too unfit to run.

Get over it If you get conscious of the jiggles, cover them up smartly. “Go for full-control briefs or Spanx which rides up right under your bust,” suggests Jayati Bose, a celebrity stylist who works with actors like Priyanka Chopra and Sonam Kapoor. “Make sure they’re labelled as moisture-wicking so that all that sweat you generate is absorbed.” For the thighs and buttocks, Bose suggests a longer T-shirt. “Women can wear harem capris, which are fitted at the thigh, but baggy just below the knees, making your buttocks and thigh look thinner,” she says. The ones who’re conscious about their chicken-wing arms can opt for quarter- or full-sleeve tanks tops.

Everyone stares at me

You walk into a gym and you feel that all eyes are on you; and everyone is talking about how unfit you are.

Get over it Ironically, the only way to get over it is to exercise more. “Exercising is a viable means of reducing anxiety in general and social physique anxiety in particular,” says Prof. Brewer. Once you start exercising and feeling good about yourself, your worries will fall away. If you still feel really conscious, wear concealing exercise apparel and choose to exercise during low-traffic hours. “Participate with one or more friends or set exercise goals so that your focus changes from your awkwardness to your goals,” Prof. Brewer adds. As you become more consistent with your exercises, you will automatically forget about these anxieties and your mind will focus on your routine.

My pants tore

Clothes often tear in the gym or while exercising, especially at the crotch. “It’s awkward, but happens, and you’re not aware of it,” says Vesna Jacob, a fitness and wellness expert based in New Delhi.

Get over it Always keep an extra pair of pants in the locker room, suggests Jacob. “The most important thing is to have an attitude that these things can happen to anyone and today it happened to you, and that is all there is to it,” she says.

My breasts/chest bounce

Are you conscious while doing any cardio activity that involves running or jumping? Do you constantly feel someone is sniggering? Don’t worry, you’re not alone. A lot of people don’t exercise in public because they’re too conscious of others staring at their chests.

Get over it “Women should invest in a sports bra that fits well and is comfortable,” says Bose. While buying one, ensure that the straps, cups and band, including the side panels, make you feel comfortable by spot-jogging in the trial room. Men can opt for layering: a comfortable undershirt or vest with a larger-sized, half-sleeved T-shirt on top to hide the chest. Layering efficiently slims down the chest, hiding the bulges, and doesn’t let the nipples show through.

I am really awkward at weights

You pick up a weight and you’re scared it will fall on someone or on you. Your nightmare includes breaking a machine at the gym.

Get over it “Take help from an instructor or personal trainer on how to use the facilities at the gym till you feel confident,” says Prof. Brewer. You should be doing this anyway. Lifting weights needs proper technique and form, so work with your instructor till you get it right. And don’t be swayed by those lifting heavy weights; weightlifting, like all other exercises, must be done in proper progression. Your body must adapt and grow stronger by using lighter weights, and then you can increase it, slowly, over time.

I sweat like a pig

You love exercising but hate the dark, damp patches that colour your underarms, breasts, thighs and buttocks. And with sweat comes body odour.

For the complete article, head to livemint.com
http://www.livemint.com/Leisure/JxHa4ffl1N2IcgvX1I5IKO/How-to-remove-that-awkward-feeling-while-exercising.html?utm_source=copy

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Piecing it back after mental trauma

It is Mental Illness Awareness Week (4-10 October) and a key learning during this period is to know and realize that asking for help to cope with trauma is not a bad thing…

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You’ve faced something terrible recently—maybe an accident, sexual assault, or witnessed a bloody fight. Your heart palpitates, the vision just does not go out of your head, you get nightmares and feel detached. In other words, you might be going through post-traumatic stress. “Trauma is an act of violence or natural disaster, something which is not in our control,” says Samir Parikh, director, mental health and behavioural sciences, Fortis Healthcare, Delhi. “After the incident, there’s an urgent need to talk about what happened and how you feel about it and not bottle it up. If you ignore how the incident has affected you emotionally, which is what most Indians do, the stress leads to hyperarousal symptoms like palpitations, sleeplessness and nightmares.” According to a study published in the February issue of Journal of Traumatic Stress, about 80% of people experience a traumatic event during their life, of whom 10% develop post-traumatic stress disorder, or PTSD.
The health guide on the website of the National Institute of Mental Health, US, mentions that stress symptoms can even be triggered by emotionally traumatic incidents like the loss of a loved one, retirement, divorce, becoming a parent, having gone through a chronic or acute illness, job loss or facing financial hardship, but according to Dr Parikh, rarely does it develop into PTSD. Surbhee Soni, clinical psychologist and founder of Horizon Expressive Therapy Centre in Delhi, agrees: “In most cases, PTSD develops only in severe conditions like sexual assault, accident or death of a loved one. The symptoms are so physically obvious that a person becomes immobile or loses the ability to talk. It’s also something that is more commonly seen in women than men.” A pilot study published in the Journal of Traumatic Stress in August looked into the issue and found that women are at a higher risk of developing PTSD than men, especially following certain types of trauma such as accident and assault.
Though the first human reaction to any incident is shock and denial, it is normal to experience sleepless nights, anxiety, feel the need to cry, be irritated and develop eating disorders. “In most cases,” says Dr Parikh, “it can be solved by going back to your normal routine at the earliest and talking about it with your family, friends and people who might have experienced the accident with you. A support system is very important.” But if the symptoms do not disappear within a month or two and you are just not able to resume your normal routine, that’s when you need to consult a mental health doctor. Here are some more tips to help you get back on track after you have been through something terrible.
DON’T SLEEP IMMEDIATELY AFTER

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Lack of sleep a few hours after exposure to a stressful incident can actually help you deal with it better, according to researchers at Tel Aviv University, Israel. When you sleep immediately afterwards, the memory of the event is consolidated in the head, which means you can recall it in all its reality, even years later. Published in July 2012 in the journal ‘Neuropsychopharmacology’, the study did a series of experiments to deduce that if you don’t sleep for 6 hours immediately after exposure to a traumatic event, your chances of developing trauma-like behavioural responses reduce.

Start now: Be it someone’s death, a traumatic accident or news of something bad, upon hearing about it, don’t sleep for about 6 hours. Talk to your loved ones and try to keep calm.
Read the complete story on Livemint website here
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Breathe easy

You may be forced to take in the world’s most polluted air, but these simple steps can still help you save your lungs

It’s ironic, really. Even though India is the land where Pranayam (the art of breathing) originated, studies show it’s one of the worst places for human lungs. India was ranked last in air quality and its effect on human health in the 2012 worldwide annual study of 132 countries, Environmental Performance Index (EPI), published in January, and conducted by environmental research centres at the Yale and Columbia Universities, US. Its overall ranking was 125.

“It is odd really how we just take breathing for granted,” says Monica Fletcher, chair of the European Lung Foundation, in an email interview. “People continue to underestimate the impact of chronic lung diseases, not only in India but the world over.” Data released by the European Lung Foundation in June mentions that only 7% of people worldwide are worried about lung diseases like lower respiratory infections, chronic obstructive pulmonary disease (COPD) and tuberculosis (TB). According to data released by the World Health Organization in 2008, and updated in June 2011, these three lung diseases combined are the leading cause of deaths worldwide.

Yet there aren’t enough doctors with a speciality in pulmonary medicine, says V.K. Vijayan, former director of Vallabhbhai Patel Chest Institute, University of Delhi. The Medical Council of India (MCI) has only recently recognized and allowed a DM (doctor of medicine) in pulmonary medicine.Till date, only three recognized colleges in India which offer the super-specialized study of lung diseases are listed on their website. “The government needs to take the focus away from TB and create awareness of other chronic lung diseases like COPD and asthma,” says Dr Vijayan, “only then will people be able to recognize the symptoms and get timely treatment.”

The key lacunae

It is diagnosis where the greatest delay takes place. Unlike deadly diseases of the heart and other organs, the symptoms for chronic lung diseases are not very different from the common cold or seasonal flu and are not taken seriously most of the time, says Surinder Kumar Jindal, professor and head, department of pulmonary medicine, PGIMER, Chandigarh, who sees the same story being repeated in his OPD every day. “The most common symptoms of any lung disease, even the deadlier ones, are cough and breathlessness, both of which are shrugged off by patients as seasonal or periodic symptoms. Patients land up at my OPD a few months or even years later, when the disease has spread and become serious,” he says.

Ideally, a patient should visit a doctor if the cough or breathlessness doesn’t go away in two weeks because it could be anything from an allergic reaction leading to asthma or COPD, which is a progressive disease that occurs middle- age onwards. While an infection caused by a bacteria or virus will go away with antibiotic treatment—and sometimes without it—chronic diseases stay in the lungs and slowly lead to respiratory failure, explains Dr Jindal.

All it takes to diagnose most of the chronic lung diseases, like COPD and asthma, is a simple 10-minute spirometry test.

“A majority of our population is unaware of the spirometry test,” says Monica S. Barne, head, training department, Chest Research Foundation, Pune. The test, according to Barne, is imperative if you have allergic symptoms (sneezing, runny nose, stuffy nose), are a smoker, or have suffered from lung diseases in the past. “Get your spirometry done regularly to check your airways, just like you routinely get your cholesterol, sugar checked,” she says, adding that it “takes about 10 minutes of your time and costs Rs. 250 upwards per test”.

Here are a few precautions and lifestyle changes that can help you keep your lungs heathier.

Reduce humidityA humid environment is linked to increased wheezing, coughing, and asthma attacks. According to a recent study in the UK, living in damp areas like river valleys, where the humidity is high, leads to lung problems like COPD. High humidity indoors also creates a good environment for dust mites or microscopic pests that love the extra moisture and live in bedding, pillows, mattresses, stuffed toys and carpets—and are a major cause of breathing allergies.

Do

Fix every leak in the home to keep humidity levels under check. Ensure ventilation, remove carpets and treat damp corners.

Keep it airyFeel safe inside your home? According to a fact sheet issued by the World Health Organization in September, nearly 50% of pneumonia deaths among children under 5 are due to particulate matter inhaled from indoor air pollution. Men and women who are exposed to heavy indoor smoke from leaky stoves and burning wood are two-three times more likely to develop COPD. Guidelines issued by the American Lung Association state that if your health symptoms or breathing quality improve when you leave home, there’s a problem in your personal space.

Do

Ventilate your home. Install exhaust fans in the kitchen and bathrooms and ensure that all appliances have an exhaust system. Reduce the use of air conditioners.

Stay away from smokers

It doesn’t matter if you haven’t touched a cigarette in your life. According to a 17-year-long study published in the American ‘CHEST’ journal issue in May, regular exposure to second-hand smoke increases the risk of COPD by up to 130%, concluded the team from the Institute of Geriatrics, Chinese PLA General Hospital, Beijing, which conducted the study. Alarmingly, about 40% of Indian children are exposed to tobacco smoke, says a Union ministry of health and family welfare campaign, “Tobacco Is Eating Your Baby Alive”, launched in February.

Do

Don’t be polite to a guest who wants to light up in your home. Keep away from colleagues who are chimneys, even if you have to miss out on juicy gossip.

Don’t touch cigarettes

It’s a no-brainer that the leading cause for any lung disease is smoking. “It is enemy No. 1 for lungs,” says Dr Jindal. “A cigarette contains more than 4,000 chemicals that can harm the lung and are inhaled directly.” Dr Jindal, who was part of a recently concluded study in 16 cities which mapped prevalence rates as well as risk factors for COPD and asthma for the Indian Council of Medical Research, says they found that 70% of the patients with COPD symptoms were smokers.

Do

If you are a smoker, quit now. If you can’t give it up completely, reduce it. Even reducing your daily cigarette consumption lowers the risk of respiratory disease.

Bite into a broccoliCruciferous vegetables like broccoli can reduce the risk of lung cancer among smokers, according to the study, “Cruciferous Vegetable Intake Is Inversely Associated With Lung Cancer Risk Among Smokers: A Case-Control Study”, by Li Tang and his team from the department of cancer prevention and control, Roswell Park Cancer Institute, US, published in April 2010 in the journal ‘BioMed Central’. “Intake of cruciferous vegetables, especially consumed as raw, was significantly associated with reduction of lung cancer risk among smokers,” said Li. Cruciferous vegetables are rich sources of dietary isothiocyanates which detoxify and inhibit smoke-related damage. But Li warns that the veggies might help delay cancer development only up to a limit. “Smokers, especially those who still haven’t quit, still run a high lung cancer risk,” he said.

Do

Eat crunchy, raw cruciferous veggies like broccoli, cauliflower, cabbage, pak choi and kale.

Avoid the city sootParticulate matter is a fine mix of dust, dirt, soot, smoke, vehicle emission and liquid droplets which tends to remain suspended in the air and once inhaled, goes deep into the lungs. “These particles pose a health concern when you breathe them because they settle into your respiratory system and block it,” says Dr Vijayan, “leading to reduced lung function and development of chronic bronchitis.” Long-term exposure can lead to reduced lung function and chronic bronchitis. Short-term exposure can aggravate lung disease, trigger asthma attacks, acute bronchitis and respiratory infections. India ranks among the bottom 10 in the EPI report when it comes to the density of particulate matter in its air.

Do

Limit outside activities to the early morning or after sunset when the pollution levels decrease (depending on the season). Never exercise or do anything strenuous in high-pollution areas like busy intersections and roads. You take in more pollutants when you are panting.

Keep up with PranayamThe yogic deep breathing technique opens up your lungs and helps them perform better, according to a study, “Effect of Short Term Yoga Practice on Pulmonary Function Tests”, published in the ‘Indian Journal of Basic And Applied Medical Research’ in June. Conducted by the department of physiology, VM Government Medical College, Solapur, Maharashtra, the study took 60 MBBS students through 15 minutes of Pranayam in an hour of yoga every day for six weeks and then measured the improvement in their lungs through pulmonary function tests. “Ten minutes of prolonged expiration and efficient use of abdominal and diaphragmatic muscles in ‘pranayam’ every day,” wrote co-author Vinayak P. Doijad, “trains the respiratory apparatus to get emptied and filled more completely and efficiently.” Bhastrika Pranayam, a bellows-type breathing, exercises inspiratory as well as expiratory muscles. Kapalbhati, on the other hand, trains you to make full use of the diaphragm and abdominal muscles in breathing.

Do

Ten minutes of Pranayam learnt with the help of a trained teacher will ensure your lungs perform better in a month.

Run, walk, playExercise helps improve not only your lung health but also that of your children. According to a 2011 study by a group of scientists at the Johns Hopkins University, US, increase in exercise over a two-month period resulted in significant improvement in lung function in the 6-16 age group. “Regular physical activity and exercise improves quality of life, whether you are healthy or you have a lung condition,” says Fletcher. The lung capacity to carry oxygen increases when you are exercising; this makes your blood cleaner and reduces the burden on the heart to do the same thing.

Do

Walk or run for 30 minutes at least three times a week.

Shed the flabThose extra kilos are not only bad for your heart, but also for the organs that do the breathing. According to a July 2011 study by the American Diabetes Association, “Obesity in Adults Is Associated With Reduced Lung Function in Metabolic Syndrome And Diabetes: The Strong Heart Study”, obesity in adults is associated with reduced lung functions, especially in patients who are diabetic. “The lungs of obese people send less oxygen to the blood, leading to breathlessness,” agrees Dr Jindal.

Do

Calculate your body-mass index (BMI). If your index is above 30, you would be considered obese by medical standards. Start your exercise regime now!

Cross posted from HT Mint website

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A personal trainer at the press of a button

Technology is changing the way people get in shape. Here is a round-up of fitness gadgets that can help you look good

 

Actor Hrithik Roshan apparently has two expat personal trainers to help him shape his already fab body for Krrish 3. It is rumoured that Aamir Khan has also hired an expat trainer to beef up for Dhoom 3. It is a good idea to hire personal trainers because not only do they encourage and push you, but also figure out a fitness routine especially made for your body. But not all of us can afford to pay hourly fees of Rs. 500-Rs.2,000 for consultation. If you fall in this category, fret not; you can buy new-age fitness gadgets and technology that can play the part of your very own personal trainer. Be it running, swimming, walking, dancing or gymming—these devices track your steps and heart rate and give a detailed analysis of your daily workout. The right gadget depends on the type of exercises you do, so we found the best in each category.

Walking

Striiv

 

A pedometer/keychain that acts like a cheerful trainer, encouraging you to walk more daily through various games. It counts every step you take and every stair you climb and gives a daily/weekly chart of calories burned and distance covered on its 2-inch high-resolution touch-screen display. It also gives you goals whereby you can make a social contribution: Take 60,000 steps and Striiv will donate a dose of polio to a child in India; take 18,000 steps and it will conserve one parking-spot size rainforest in Tanzania or provide one day of water for one child in Bolivia. The more you walk, the more you give. Then there’s ‘Myland’, a game in which you build huts and plant trees in various territories—growth and moving up new levels are based on walking, running, and taking the stairs. A new feature lets it make personalized challenges geared for you after it adapts to your progress and performance. You can even use the device to challenge a friend and outdo them by real-time walking. All this, by simply keeping Striiv anywhere on your body—in your pocket, purse or attached to your belt.

Wallet dent: $99, on www.amazon.com

Cycling

iBike POWERHOUSE

 

All you need to do with this device is select a goal-based plan. The gadget offers options like iSlim, ExpressFIT, Brazilian Butt, KidFit, Weekend Warrior. All are available through the official app which can be downloaded in App Store. While iSlim is free, the other options cost $9.99 each. Once your plan is selected, the iBike POWERHOUSE uses power management and analysis technology to guide you through 45-90 minute bike rides over four-six weeks. The plan tracks your real-time performance and automatically updates your workout plans. It encourages you to pedal at the right levels for better performance. You can even take calls or listen to music while cycling though that is not really recommended. The only drawback is that it works only with iPhone and iPod Touch.

Wallet dent: $269, for the device, the Powerhouse app and the iSlim plan. Extra plans cost $9.99 each and are purchased through the app. Order onwww.ibikesports.com

All in one

Basis B1 band

Launched in January

If you thrive on numbers and stats, then pick up this wrist band. The gadget won the Best of Innovations Design award as well as the Engineering Award Honor by The Consumer Electronics Association at the International Consumer Electronics Show (CES) in Las Vegas, US, earlier this year and is available on pre-order from Mybasis.com. The Basis looks like a wristwatch and is the neatest health tracker. You must wear it at all times, and it tracks quite a lot of fitness stats: It has a 3D accelerometer to track activity (walking, running and strolling), then there are extra sensors to monitor your temperature, galvanic skin response, heart rate and through that, the number of calories you burn. In addition to all this, Basis also monitors the quality of your sleep—how long you slept, how often you woke up and how often you turned on your side. The gadget then crafts all these little pieces of information into a comprehensive picture of your health. The Basis syncs via USB to the website where you can get an online update of your overall activity and health. You can even share the charts with your friends online.

Wallet dent: Expected to be $199 (or around Rs. 9,751), on Mybasis.com

 

Continue reading “A personal trainer at the press of a button”

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Iron those wrinkles away

Botox and fillers are fast becoming a way of life in the high-flying corporate world from Mohali to Mumbai. By Shweta Taneja

Rajesh M., a marketing manager based in Mumbai, constantly got into arguments with his colleagues and juniors because they found him too critical. Then one day, he was told by a friendly colleague that it was his frown which made him look “angry” all the time. “I had these three deep frown lines in between my eyebrows,” explains the 35-year-old, “which looked like I was always frowning.” His colleagues felt he was always disapproving of something being discussed, which led to negative vibes in the team.

“I had had enough of this. I wanted to get rid of these lines. Someone suggested Botox to me. I looked up on that online and liked the idea,” says Rajesh. Over a weekend at the start of this year, he got Botox injections to freeze the area between his eyebrows. “The process took barely 10 minutes at a clinic and after the weekend I was all ready to join back work without those lines,” he says.

“Botox injections for treating frown lines have become quite common for men,” says K.M. Kapoor, senior consultant and head, department of cosmetic surgery, at Fortis Hospital, Mohali, who also runs a private clinic in Chandigarh. “Freezing that frown gives you a relaxed and friendly look, giving you a pleasant look.” According to him, Rajesh is among an increasing number of men who are not thinking twice before opting for non-invasive procedures to “correct” a facial expression or hide ageing.

Dr Kapoor gets around 600-700 patients, both men and women, every year who want Botox injections. Thirty per cent of these are men in the 35-45 age bracket. Three years ago, the percentage of men coming to his clinic for Botox was only 10%. “They are all well-educated, senior executives in high-paying jobs who want to retain their young looks, especially among their juniors who are in their 20s,” explains Dr Kapoor.

Botox, fillers and other non-invasive cosmetic procedures such as peels and laser hair removal are popularly known as lunch-time lifts. “All lunch-time surgeries take less than an hour, are non-invasive or superficial, can be done with local anaesthesia and show results immediately,” explains Mumbai-based cosmetic surgeon Manoj Kumar J. Manwani, who handles approximately 5,000-6,000 cosmetic cases every year. Lunch-time procedures are very popular with professionals as there is little or no recovery period, explains Satish Bhatia, 43, a dermatologist and skin surgeon based in Mumbai. “Most of my patients want non-invasive or lunch-time procedures due to weekday office timings,” he explains. They can recover over the weekend and be back on Monday looking “refreshed and relaxed”.

According to Dr Bhatia, corrections for which demand is growing in the corporate world are mole removal, skin augmentation, double- chin correction, chemical face peeling, laser treatment for unwanted hair, and facelifts.

Quick makeover

“The idea behind preferring non-invasive procedures to a full-blown surgery is that these men do not want to change their faces remarkably, but just give themselves a younger face which makes one feel more confident,” explains Dr Manwani, whose male patient list is full of professionals—engineers, doctors, managers, etc. All of them want quick, non-invasive procedures because they want little alteration to their faces and want to get it done quickly. “They also know exactly what they want and which area needs to be ‘treated’,” he says. “Most of my male patients come to me alone and after an initial consultation where they tell me the problem area, we decide on the kind of procedure they want to take up.”

Looking good: Frown lines, laugh lines, moles, scars—you can get rid of them in a jiffy.

Looking good: Frown lines, laugh lines, moles, scars—you can get rid of them in a jiffy.

Priti Shukla, a cosmetic surgeon who has been running Priti Shukla’s Cosmetic Surgery in Hyderabad since 2001, believes that the trend of men “doing it” is here to stay and will increase in the coming years. “Already 50% of all patients I get are men,” she says, “and most of my older clientele who are in their 40s opt for Botox and fillers.” According to her, the trend is most common among software professionals in Hyderabad who want to get cosmetic surgeries done to boost their confidence and come in with their credit cards handy. Money is not a problem for them.

The risks

Though treatments such as Botox and other non-invasive procedures are generally risk-free, some temporary side effects have been reported. “There can be some reactions in case you are allergic to the toxin in Botox or fillers,” says Dr Kapoor. In the case of Botox, you can experience droopy eyelids, nausea, muscle weakness, facial pain, indigestion, or tooth problems. In the case of fillers, you can experience prolonged redness, swelling, itching or skin hardness and bumps.

He cautions against trying out these injections in a beauty parlour or a spa since they are unregulated and the results can be disastrous. A trained cosmetic surgeon knows facial anatomy, so the chances of his injecting the wrong muscle are very small, explains Dr Kapoor. So the chances of you looking like a frozen bitter gourd on Monday morning are slim.

Do your research beforehand. Dr Kapoor suggests: “Read up on the procedure, what it does to your body, consult with a known doctor who will know the right questions to ask and ask if there would be any side effects, especially if you have a history of heart disease or popping pills like vitamins, medicines or even herbal products. Your doctor needs to know it all.”

Another risk is infection, or wrongly administered anaesthesia. “You should avoid any kind of cosmetic makeover during summer as there is more colonization of bacteria and chances of infection are higher,” cautions Dr Manwani. According to him, winters are the best time to get these procedures done. “Also, before you decide on a clinic, check the place thoroughly for its sanitization to avoid catching an infection floating around.”

“The biggest risk in these procedures is that of unrealistic expectations,” says Dr Shukla, who gets patients who want drastic changes to their face. “A face filled with Botox is never a good idea, it can make you look too plastic. Your doctor knows best and if she says that a specific wrinkle cannot be filled, take her advice,” she says.

Take the example of 24-year-old Kanishka S., who is already worried that his face is beginning to resemble a dried-up walnut.

To read the complete article, click here.

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The slow killer called sitting

Studies suggest that even if you exercise for 30 minutes daily, you are prone to heart disease and spinal problems if you spend a large part of your day sitting. By Shweta Taneja

Rakesh Mehta, a 32-year-old business manager with a consultancy, spends most of his workday attending meetings, taking calls and writing instructions through emails, all sitting in his office. Once at home, he watches TV before going to bed. In a day, he spends around 8 hours sleeping, 2 hours standing or walking from one place to another, about half-an-hour exercising and the remaining 13-odd hours sitting.

Don’t be surprised if your own calculations throw up similar results. Like Mehta, most of us belong to a generation of sitters, thanks to technology’s little conveniences. “Most of us spend almost 95% of our waking hours sitting,” says Marc Hamilton, professor at the Pennington Biomedical Research Center, US, in an email interview. He labels today’s generation as “active couch potatoes”, and those who manage the required 30 minutes of exercise everyday as “exercising couch potatoes”. His papers, published in journals such as Diabetes (2007) and Current Cardiovascular Risk Reports (2008), show how excessive sitting time is harmful to cardiovascular and metabolic effects. This can lead to lifestyle diseases such as hypertension, cardiovascular diseases, obesity, type 2 diabetes, heart attacks, and some cancers, irrespective of the time you spend exercising.

Hamilton’s research, which is supported by a growing body of research into a concept called inactivity physiology, is trying to establish a link between disease and sedentary behaviour or prolonged sitting. “It’s a new way of thinking about physical inactivity or our sedentary lifestyle,” says Hamilton.

According to a study of 8,800 adults published in January in Circulation: Journal of the American Heart Association, for every 60 minutes you sit watching TV daily, you may increase your risk of early death from cardiovascular disease and cancer. Inactivity just doesn’t suit humans, according to Hamilton. “The enzyme LPL (lipoprotein lipase), which usually acts like a vacuum cleaner and sucks up the bad fat in your blood and converts it into muscle, shuts down when you are sitting or lounging,” he explains. It’s like our body’s good workers go idle when we are sitting, so more fat stays in the blood and starts getting deposited in the belly fat and other organs. “When you are inactive for a prolonged period, your muscles become placid and lose their tautness. You also tend to gain weight, especially in the midriff area,” says Sanjay Mehrotra, senior consultant cardiologist, Narayana Hrudayalaya Hospital, Bangalore. The fat which gets collected in the central part of your body, starts behaving like an endocrine gland, he says. It secretes hormones which lead to an increase in artery-damaging fat in the blood, causing obesity, hypertension and diabetes.

Back problems

Other than the heart, your back, spine, shoulders and hips develop problems due to prolonged sitting. “Your spine is made to stand. When you sit for longer hours, to be in a perfect posture with a straight back, you need very strong back muscles,” says Shiv Kanwat, consultant, physiotherapy, Moolchand Orthopaedics Hospital, New Delhi, who gets many patients who are in their early 20s and mid-30s with neck, lower back or shoulder complaints. And since most people do not have very strong back muscles, they tend to slouch after long hours of sitting, leading to the lower back slouching forward and shoulders drooping. Over time, this leads to pain in the shoulders, neck and lower back.

Computer table too low?

The problem is multiplied because ergonomics is not something most Indian firms include in their priority list. Bhavna Popat, 28, developed lower back pain after just a couple of years of working in a call centre. “The chair at my office was the problem; it was just too straight,” she says. Though her chair was changed later, it was too late to save her back. “The ergonomics in most companies are pathetic,” says Bipin Walia, senior consultant, neurosurgery and head neuro spine surgery, Max Hospital, New Delhi. “If you are sitting at a desk for 8 hours, a bad chair and badly placed computer can do a lot of damage to your spine.” Such repetitive stress injuries (RSI) affect muscles, tendons and nerves of the neck, upper and lower back, chest, shoulders, arms and hands.

Deepak Sharan, medical director, RECOUP Neuromusculoskeletal Rehabilitation Centre, Bangalore, says, “Early symptoms of RSI, which most of us tend to ignore, are discomfort, stiffness, clumsiness, tingling, headaches and a constant need to stretch or massage one’s arms.”

A research study published in October in the International Journal of Innovation, Management and Technology on ergonomics-related health problems in people in Indian IT and IT services companies, found that 42% of the 650respondents felt “pain or aching in wrists, forearms, elbows, neck, or the back followed by discomfort”. Almost 50% of them felt that the reason for this was “sitting in the same posture for continuous long hours”. Not surprisingly, almost 72.5% of the respondents felt that their company had not taken notice of their problems and nothing was being done to improve the ergonomics at work. Bad ergonomic conditions lead not only to health problems but also loss of employee productivity. Dr Sharan, who runs programmes on ergonomics in companies such as Oracle, Hewlett Packard and Wipro, says he has received positive feedback from the employees after the programme. “Rather than investing in expensive gyms, employers should invest in well-designed chairs and workstations to improve productivity,” he says.

Mumbai-based fitness expert Leena Mogre has started a special fitness course aimed at what she calls “professional sitters”, or people who live life at a right angle position. “Your spine is always bending forward, which leads to your core, abs and lower back becoming very weak,” she says. Her exercises help strengthen these areas, she says.

Get up and gossip

The good news is that if you lead even a normally active life, you can undo all these sitting-related injuries. According to a study published in Diabetes Care in 2007 in Australia, constant light-intensity activity is good for your body. So even a little activity such as taking a coffee break (without having coffee) or taking a short walk during lunch break can protect your heart. “The idea is to slow the process down and the way is to remain active physically,” says Dr Mehrotra. “Walking increases your metabolic rate, burns some calories and keeps your heart pumping.”

Taking a break has an additional benefit of giving your back a break, says Dr Kanwat. “Your joints need to constantly move.” Walk for 1-2 minutes every 20 minutes of sitting, catch up on some gossip by the coffee machine and you should be all right.

To read the complete story, click here.

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The (Anti) Salt March

Excessive salt intake can cause cardiovascular diseases and is especially harmful for those who have a sedentary lifestyle. It’s time to go easy on that pinch

Shweta Taneja

Kanwal Batra, 50, a Delhi-based businessman, was in a dilemma when his naturopathy doctor told him to avoid salt till the eczema eruptions on his body were controlled. “I didn’t know how to react. Salt is a basic taste, how can one leave it?” was his initial reaction. The first few weeks of a salt-less diet were tough. “I couldn’t swallow the food. It had no taste!”

Later, he was surprised by the taste of vegetables such as gourd and spinach. “All of them had natural levels of salt in them. In palak (spinach), for example, the salt content is high and soon enough it tasted fine when cooked without salt,” he says. In fact, he now feels that adding salt actually kills the intrinsic flavour in vegetables.

One level teaspoon of salt or 5g provides about 2,300mg of sodium. Most Indians consume more than this amount. “Usually Indians have around 8.5g of salt per day, which is much higher than the 5g recommended by the World Health Organization (WHO),” says K. Damayanti, a scientist at the National Institute of Nutrition in Hyderabad. Sodium and chloride, both available in salt, help to keep the level of fluids in the body balanced. Chloride is not too harmful to the body, but an overdose of sodium has been directly linked to an increase in blood pressure (hypertension) and cardiovascular diseases.

According to Dr Damayanti, “sedentary workers”, or people with desk jobs, need no more than 5g of salt per day. “This amount of salt gives 2,000mg of sodium to the body, which is more than enough for healthy Indian adults working in offices,” she says. The number changes, according to her, if you are sweating too much—either due to the environment or physical exercise. “For people working in rural areas in heat conditions or for athletes, 7-8g of salt every day is more than enough.”

According to a study conducted by WHO, higher salt intake (about 7-10g) leads to a 23% higher risk of stroke and 17% higher risk of cardiovascular diseases.

“When we eat more salt than the body needs, it gets accumulated in every cell in our body. This is similar to toxic waste,” explains Ramesh Hotchandani, consultant in nephrology at Moolchand Medcity, New Delhi. “The effect of this on your cells is similar to what happens when salt is sprinkled on to vegetables or fruits. They wilt because the salt draws out their water. The same thing happens inside your body to your organs and cells,” adds Vijaya Venkat, founder and director of the Health Awareness Centre in Mumbai, which has been doing research on nutrition for the last 20 years and helps people adopt healthier lifestyles.

Usually our body is efficient and can get rid of this toxic waste. Drinking a lot of water helps rid the body of excess salt accumulation. “The salts accumulated in the body come out in the form of urine and sweat,” says Dr Hotchandani. In the long term, a habit of excessive salt intake causes blood pressure to rise, leading to hypertension and eventually, to heart-related problems. “Your body retains water within its system to neutralize the salt’s acidic effect,” explains Venkat. “An ounce of salt can hold three quarts of water within the system. This increases the pressure in your arteries, leading to an increase in blood pressure.”

BLOCK HIDDEN SOURCES

Stop excess salt from entering your body on the sly

Kick the salt shaker

Table salt contains the highest levels of sodium. Once it’s off the table, you will resist the tendency to sprinkle salt on cooked food as well as fresh ones such as curd, salads and fruits.

Limit use while cooking

“Don’t use more than 2-3g of salt in your daily cooking,” says Taru Agarwal, researcher, Nutri-Health Systems, in Delhi. “Start by reducing salt in cooking and in recipes to half the amount,” says nutritionist Ishi Khosla, Whole Foods, Delhi. To keep a measure, create a 3g pouch for your daily needs. “Use salt only from this pouch, whether in cooked or uncooked food,” says Ramesh Hotchandani, consultant in nephrology at Moolchand Medcity, New Delhi, who uses this technique to help hypertensive patients limit their intake of salt content. Sprinkle salt on food after it is cooked. You will find you are using less salt if you cook this way.

Avoid processed foods and condiments

Today, almost all processed foods contain salt; the question is how much. “Considering that we consume salt in everything from baby food to invisible additives found in all processed food, our ‘disguised’ consumption of salt is really very high,” says Vijaya Venkat, founder and director of the Health Awareness Centre in Mumbai. Processed foods such as bread, chips, ‘khakra’, ‘papad’, breakfast cereals, salty snacks, ready-to-eat meals, canned soups, biscuits, salted butter, cheese—all have high salt and sodium content. A tablespoon of regular ketchup, for example, has a whopping 160-190mg of sodium.

Avoid processed foods wherever you can and replace them with easy-to-make recipes using raw food materials. Make your own sauces using your favourite salt substitute or herb/spice blend. “Use low salt soy sauce diluted with lemon juice,” suggests Khosla. Balsamic vinegar or olive oil are also good replacements. Anything that has been pickled, packed in brine or canned contains a high amount of sodium. Avoid it.

Use spices instead of salt

Salt is a kind of flavour that our taste buds have got used to. Condition yourself to enjoy other flavours such as spices, lemon, lime, vinegar, or salt-free seasoning blends of herbs such as oregano, basil, dill, rosemary or thyme. Garlic is another strong flavour that can replace the need for salt with practice. Fresh lime, mango, tamarind, ‘kokum’, celery and seaweed can be used as substitute condiments instead of salt, suggests Venkat.

Also see properties of various types of salt, here

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Heart of the Matter

Smoking, stress and a sedentary lifestyle have ensured that heart attacks are no longer affecting just the elderly. We tell you why even the smallest signal should ring alarm bells, and what you can do to manage your heart better

Shweta Taneja & Benita Sen

Changing lifestyles, irregular diets and chain-smoking have made heart diseases knock at the doors of our peers, friends, neighbours and sometimes even that young nephew. According to a study published in the Indian Journal of Medical Research (IJMR) this month, cardiovascular diseases (CVD) are projected to be the main cause of disability and mortality by 2020. It is predicted that 2.6 million Indians will die due to coronary heart disease; this would be 54% of all CVD deaths. Coronary heart disease is a condition characterized by the build-up of plaque in the coronary arteries; any disorder related to the heart and blood vessels, including coronary heart disease (heart attacks), is part of CVD.

The study points out that CVD-related deaths occur a decade earlier among Indians than among their counterparts in developed countries—in their most productive years, rather than post retirement. Keshava R., interventional cardiologist, Fortis Hospital Bangalore, says: “Ten years ago, we were getting about one person in their 20s for heart attacks. Today, that number in our hospital has become 1-2 every month.”

The reason for the high rate of CVDs in our urban population is not related only to genetics, though Asians are predisposed to weaker hearts than their European counterparts. The culprit is changed lifestyles and the fact that Indians don’t get regular check- ups. In fact, on World Heart Day (Sunday) Max Healthcare released a survey encompassing inputs from 1,000 employees from organizations such as GE India, JK Tyres, L&T, Eveready, Wipro and Hughes Systique, indicating that 76% of the employees of these companies have never had a cardiac check-up and 38% were simply not aware how a healthier lifestyle would affect their heart.

In the following case studies, we talk to three men in their 20s-40s who had to unexpectedly deal with heart-related illnesses. They are now back to their normal lives, wiser, healthier, fitter and more attuned to their hearts, but these stories tell you why even the smallest signal should ring alarm bells and how you can manage your heart better.

BV Preran, Bangalore

First heart attack at 27

Past life: It was mostly peer pressure that prompted B.V. Preran, 27, a businessman in Doballapur, a small town near Bangalore, to experiment with drugs, cigarettes and alcohol since his school days. He joined his father’s business in 2001, and to beat work stress, he started smoking and drinking excessively. “I was smoking 10-15 cigarettes a day, mostly spiked with ganja (marijuana).”

On 10 July, he was out partying with friends when Preran felt shooting pain in his chest, neck and left forearm. His friends rushed him to a general physician, who assumed that since Preran was only 27 his problem was gastritis-related; he gave him medication for that. When the pain didn’t subside, Preran’s mother took him to Fortis Hospital in Bangalore and the doctor on duty, on a hunch, sent him for an ECG. The result showed that his left ventricle was blocked and he was having a heart attack. He had an angioplasty that morning.

Turnaround mantra: Just under three months later, Preran is a changed man. He has given up smoking and drugs completely. He walks an hour daily. Apart from regular check-ups, he has adopted a diet plan that includes more vegetables, pulses and white meat. He has stopped eating out and sticks to home-cooked food, cooked in very little oil. He has also become an evangelist for “No Smoking”.

Doctor’s verdict: “When a patient as young as Preran complains of a burning sensation around the chest area, doctors tend to diagnose it as acidity. Thankfully for him, the doctor on duty suggested an ECG because he realized that Preran was a chain smoker,” says Dr Keshava R., who did the angioplasty. According to Dr Keshava, common reasons for a heart attack in the early 20s are excessive smoking or genetic predisposition. “In your early 20s, the body is too young to suffer because of a cholesterol build-up. Smoking, however, is damaging, whether it is one cigarette or 15,” he says. He stresses that all patients should quit smoking 100%. “If a heart attack doesn’t induce them to quit smoking in the first two weeks after an operation, nothing will.” Stick to a vegetarian diet, avoid all red meats and exercise for at least 150 minutes per week. “Brisk walk is the cheapest and the best,” he adds.

Read the complete story here.

A special thank you to Preran for being frank in the story!