If you hate using
chemical laden hair
products and want
to make the best of
nature's goodness
to combat your
dandruff problem,
here are some home
remedies that are
sure to give
excellent results.
1. Soak methi seeds overnight.
Grind them to a paste using the
some of the same water the next
morning. Apply this paste to the
scalp and leave it there for about
half an hour. Wash hair thoroughly
making sure that no residue is left
behind.
2. Curd works wonders for removing
dandruff. Apply it on the scalp and
keep it for about 15 minutes before
washing.
3. Using a teaspoonful of fresh lime
juice as a last rinse during your hair
wash is a good remedy for
dandruff caused by an oily scalp. It
also helps in removing stickiness.
You can try this once a week.
4. Boil a beetroot in water. Massage
this boiled water on your scalp
every night before sleeping. Choose
a white beet for the purpose as the
red variety is sure to stain the
pillows.
5. Take two tablespoons of green
gram powder and mix it with half a
cup of curd. Use this solution to
wash your hair. Do this twice in a
week for fast results.
6. Mixing apple cider vinegar and
water equally and applying it to
your scalp with a cotton swab also is
useful.
Follow these remedies religiously
and you will notice a difference in
no time.
Thursday, 17 November 2011
Sunday, 13 November 2011
ALARMING FACTS OF DIABETES...
The prevalence of diabetes has
reached epidemic proportions.
WHO predicts that developing
countries will bear the brunt of
this epidemic in the 21st
century. Currently, more than
70% of people with diabetes
live in low- and middle income
countries.
An estimated 285 million people,
corresponding to 6.4% of the
world's adult population, will live
with diabetes in 2010. The number is
expected to grow to 438 million by
2030, corresponding to 7.8% of the
adult population.
While the global prevalence of
diabetes is 6.4%, the prevalence
varies from 10.2% in the Western
Pacific to 3.8% in the African
region. However, the African region
is expected to experience the highest
increase.
70% of the current cases of
diabetes occur in low- and middle
income countries. With an estimated
50.8 million people living with
diabetes, India has the world's
largest diabetes population,
followed by China with 43.2 million.
The largest age group currently
affected by diabetes is between
40-59 years. By 2030 this “record”
is expected to move to the 60-79
age group with some 196 million
cases.
Diabetes is one of the major causes
of premature illness and death
worldwide. Non-communicable
diseases including diabetes account
for 60% of all deaths worldwide.
Lack of sufficient diagnosis
and treatment
In developing countries, less than
half of people with diabetes are
diagnosed. Without timely diagnoses
and adequate treatment,
complications and morbidity from
diabetes rise exponentially.
Type 2 diabetes can remain
undetected for many years and the
diagnosis is often made from
associated complications or
incidentally through an abnormal
blood or urine glucose test.
Undiagnosed diabetes accounted for
85% of those with diabetes in
studies from South Africa, 80% in
Cameroon, 70% in Ghana and over
80% in Tanzania.
The number of deaths attributable
to diabetes in 2010 shows a 5.5%
increase over the estimates for the
year 2007. This increase is largely
due to a 29% increase in the number
of deaths due to diabetes in the
North America & Caribbean Region,
a 12% increase in the South East
Asia Region and an 11% increase in
the Western Pacific Region.
Type 2 diabetes is responsible for
85-95% of all diabetes in high-
income countries and may account
for an even higher percentage in
low- and middle-income countries.
80% of type 2 diabetes is
preventable by changing diet,
increasing physical activity and
improving the living environment.
Yet, without effective prevention
and control programmes, the
incidence of diabetes is likely to
continue rising globally.
Insulin is vital for the survival of
people with type 1 diabetes and
often ultimately required by people
with type 2 diabetes. Even though
insulin's indispensible nature is
recognised by its inclusion in the
WHO's Essential Medicines List,
insulin is still not available on an
uninterrupted basis in many parts of
the developing world.
Diabetes costs – a burden for
families and society
The financial burden borne by
people with diabetes and their
families as a result of their disease
depends on their economic status
and the social insurance policies of
their countries. In the poorest
countries, people with diabetes and
their families bear almost the whole
cost of the medical care they can
afford.
In Latin America, families pay
40-60% of medical care
expenditures from their own
pockets. In Mozambique, diabetes
care for one person requires 75% of
the per capita income; in Mali it
amounts to 61%; Vietnam is 51%
and Zambia 21%.
Expressed in International Dollars
(ID), which correct for differences
in purchasing power, estimated
global expenditures on diabetes will
be at least ID 418 billion in 2010, and
at least ID 561 billion in 2030. An
estimated average of ID 878 per
person will be spent on diabetes in
2010 globally.
Besides excess healthcare
expenditure, diabetes also imposes
large economic burdens in the form
of lost productivity and foregone
economic growth. The largest
economic burden is the monetary
value associated with disability and
loss of life as a result of the
disease itself and its related
complications.
The World Health Organization
(WHO) predicted net losses in
national income from diabetes and
cardiovascular disease of ID 557.7
billion in China, ID 303.2 billion in
the Russian Federation, ID 336.6
billion in India, ID 49.2 billion in
Brazil and ID 2.5 billion in Tanzania
(2005 ID), between 2005 and 2015.
Unless addressed, the mortality and
disease burden from diabetes and
other NCDs will continue to increase.
WHO projects that globally, deaths
caused by these health problems will
increase by 17% over the next
decade, with the greatest increase in
low- and middle-income countries,
mainly in the African (27%) and
Eastern Mediterranean (25%)
regions.
reached epidemic proportions.
WHO predicts that developing
countries will bear the brunt of
this epidemic in the 21st
century. Currently, more than
70% of people with diabetes
live in low- and middle income
countries.
An estimated 285 million people,
corresponding to 6.4% of the
world's adult population, will live
with diabetes in 2010. The number is
expected to grow to 438 million by
2030, corresponding to 7.8% of the
adult population.
While the global prevalence of
diabetes is 6.4%, the prevalence
varies from 10.2% in the Western
Pacific to 3.8% in the African
region. However, the African region
is expected to experience the highest
increase.
70% of the current cases of
diabetes occur in low- and middle
income countries. With an estimated
50.8 million people living with
diabetes, India has the world's
largest diabetes population,
followed by China with 43.2 million.
The largest age group currently
affected by diabetes is between
40-59 years. By 2030 this “record”
is expected to move to the 60-79
age group with some 196 million
cases.
Diabetes is one of the major causes
of premature illness and death
worldwide. Non-communicable
diseases including diabetes account
for 60% of all deaths worldwide.
Lack of sufficient diagnosis
and treatment
In developing countries, less than
half of people with diabetes are
diagnosed. Without timely diagnoses
and adequate treatment,
complications and morbidity from
diabetes rise exponentially.
Type 2 diabetes can remain
undetected for many years and the
diagnosis is often made from
associated complications or
incidentally through an abnormal
blood or urine glucose test.
Undiagnosed diabetes accounted for
85% of those with diabetes in
studies from South Africa, 80% in
Cameroon, 70% in Ghana and over
80% in Tanzania.
The number of deaths attributable
to diabetes in 2010 shows a 5.5%
increase over the estimates for the
year 2007. This increase is largely
due to a 29% increase in the number
of deaths due to diabetes in the
North America & Caribbean Region,
a 12% increase in the South East
Asia Region and an 11% increase in
the Western Pacific Region.
Type 2 diabetes is responsible for
85-95% of all diabetes in high-
income countries and may account
for an even higher percentage in
low- and middle-income countries.
80% of type 2 diabetes is
preventable by changing diet,
increasing physical activity and
improving the living environment.
Yet, without effective prevention
and control programmes, the
incidence of diabetes is likely to
continue rising globally.
Insulin is vital for the survival of
people with type 1 diabetes and
often ultimately required by people
with type 2 diabetes. Even though
insulin's indispensible nature is
recognised by its inclusion in the
WHO's Essential Medicines List,
insulin is still not available on an
uninterrupted basis in many parts of
the developing world.
Diabetes costs – a burden for
families and society
The financial burden borne by
people with diabetes and their
families as a result of their disease
depends on their economic status
and the social insurance policies of
their countries. In the poorest
countries, people with diabetes and
their families bear almost the whole
cost of the medical care they can
afford.
In Latin America, families pay
40-60% of medical care
expenditures from their own
pockets. In Mozambique, diabetes
care for one person requires 75% of
the per capita income; in Mali it
amounts to 61%; Vietnam is 51%
and Zambia 21%.
Expressed in International Dollars
(ID), which correct for differences
in purchasing power, estimated
global expenditures on diabetes will
be at least ID 418 billion in 2010, and
at least ID 561 billion in 2030. An
estimated average of ID 878 per
person will be spent on diabetes in
2010 globally.
Besides excess healthcare
expenditure, diabetes also imposes
large economic burdens in the form
of lost productivity and foregone
economic growth. The largest
economic burden is the monetary
value associated with disability and
loss of life as a result of the
disease itself and its related
complications.
The World Health Organization
(WHO) predicted net losses in
national income from diabetes and
cardiovascular disease of ID 557.7
billion in China, ID 303.2 billion in
the Russian Federation, ID 336.6
billion in India, ID 49.2 billion in
Brazil and ID 2.5 billion in Tanzania
(2005 ID), between 2005 and 2015.
Unless addressed, the mortality and
disease burden from diabetes and
other NCDs will continue to increase.
WHO projects that globally, deaths
caused by these health problems will
increase by 17% over the next
decade, with the greatest increase in
low- and middle-income countries,
mainly in the African (27%) and
Eastern Mediterranean (25%)
regions.
Sleep deprived teenagers may have to face brain damage...
Parents, please note - make sure
that your teenage children get
adequate sleep daily, for a new
study has claimed sleep deficiency
could affect their brains later in
life.
Researchers at the University of
Wisconsin-Madison have carried out
the study and found that sleep-
deprived teenagers are at risk of
long-term damage to wiring of their
brains, the ’Daily Mail’ reported.
They found that short-term sleep
restriction prevents the balanced
growth and depletion of brain
synapses, which are the connections
between nerve cells where
communication occurs.
“One possible implication of our
study is that if you lose too much
sleep during adolescence, especially
chronically, there may be lasting
consequences in terms of the wiring
of the brain,” said lead researcher
Dr Chiara Cirelli.
Mental illnesses such as
schizophrenia tend to start during
adolescence but the exact reasons
remain unclear, say the researchers.
“Adolescence is a sensitive period of
development during which the brain
changes dramatically. There is a
massive remodelling of nerve
circuits, with many new synapses
formed and then eliminated,” she
said.
For their study, the researchers
analysed the brains of mice. They
wanted to see how alterations to the
sleep-wake cycle affected the
anatomy of the developing
adolescent brain in the animals.
Using a two-photon microscope, the
researchers indirectly followed the
growth and retraction of synapses
by counting dendritic spines, the
elongated structures that contain
synapses and thus allow brain cells
to receive impulses from other brain
cells.
They compared adolescent mice that
for eight to 10 hours were
spontaneously awake, allowed to
sleep or forced to stay awake. The
live images showed that being asleep
or awake made a difference in the
dynamic adolescent mouse brain -
the overall density of dendritic
spines fell during sleep and rose
during spontaneous or forced
wakefulness.
“These results using acute
manipulations of just eight to 10
hours show that the time spent
asleep or awake affects how many
synapses are being formed or
removed in the adolescent brain,”
Prof Cirelli said.
She added: “The important next
question is what happens with
chronic sleep restriction, a condition
that many adolescents are often
experiencing. It could be that the
changes are benign, temporary and
reversible or there could be lasting
consequences for brain maturation
and functioning.”
The findings have been published in
the latest edition of the ‘Nature
Neuroscience’ journal.
that your teenage children get
adequate sleep daily, for a new
study has claimed sleep deficiency
could affect their brains later in
life.
Researchers at the University of
Wisconsin-Madison have carried out
the study and found that sleep-
deprived teenagers are at risk of
long-term damage to wiring of their
brains, the ’Daily Mail’ reported.
They found that short-term sleep
restriction prevents the balanced
growth and depletion of brain
synapses, which are the connections
between nerve cells where
communication occurs.
“One possible implication of our
study is that if you lose too much
sleep during adolescence, especially
chronically, there may be lasting
consequences in terms of the wiring
of the brain,” said lead researcher
Dr Chiara Cirelli.
Mental illnesses such as
schizophrenia tend to start during
adolescence but the exact reasons
remain unclear, say the researchers.
“Adolescence is a sensitive period of
development during which the brain
changes dramatically. There is a
massive remodelling of nerve
circuits, with many new synapses
formed and then eliminated,” she
said.
For their study, the researchers
analysed the brains of mice. They
wanted to see how alterations to the
sleep-wake cycle affected the
anatomy of the developing
adolescent brain in the animals.
Using a two-photon microscope, the
researchers indirectly followed the
growth and retraction of synapses
by counting dendritic spines, the
elongated structures that contain
synapses and thus allow brain cells
to receive impulses from other brain
cells.
They compared adolescent mice that
for eight to 10 hours were
spontaneously awake, allowed to
sleep or forced to stay awake. The
live images showed that being asleep
or awake made a difference in the
dynamic adolescent mouse brain -
the overall density of dendritic
spines fell during sleep and rose
during spontaneous or forced
wakefulness.
“These results using acute
manipulations of just eight to 10
hours show that the time spent
asleep or awake affects how many
synapses are being formed or
removed in the adolescent brain,”
Prof Cirelli said.
She added: “The important next
question is what happens with
chronic sleep restriction, a condition
that many adolescents are often
experiencing. It could be that the
changes are benign, temporary and
reversible or there could be lasting
consequences for brain maturation
and functioning.”
The findings have been published in
the latest edition of the ‘Nature
Neuroscience’ journal.
Saturday, 12 November 2011
Know your Body signals...
The human body has delightful ways
of sending out warning signals. Here
are a few signs you wouldn't have
seen coming
The mystery of the human body
never ceases to surprise. Did you
know, laughing after meals is
actually good for you, or that
premature graying of hair could
possibly be a malfunctioning thyroid
glad? Here are a few interesting
telling signs that the body sends out
on a regular basis that we often
miss out on. Take a closer look at
what it's telling you.
Painful ankles could signify
cholesterol problems
According to researchers, painful
ankles can be an early warning of
inherited high-cholesterol levels. It
hurts as cholesterol builds up around
the Achilles tendon.
What to do: If your ankles
regularly hurt for three days or
more, see your doctor for a
cholesterol check, especially if other
family members have heart
problems.
Strong lungs lower the risk of
alzheimer's disease
Studies show that poor lung
functioning leads to the brain
receiving less oxygen which
increases the risk of dementia.
What to do: Strengthen lungs by
inhaling for five seconds then
exhaling hard for the same. Repeat
six times daily to boost lung
strength by almost 20 percent.
Grey hair before 30 can
signify thyroid problems
Trichologists say, thyroid
imbalances can interfere with colour
production in hair follicles.
What to do: If you've got early
greying hair, plus other possible
symptoms such as weight loss/ gain,
depression and period problems, visit
your doctor for a thorough checkup.
Treating gum disease cuts the
risk of giving birth
prematurely
Bacteria in infected gums may
cause a reaction that triggers the
cervix to open early.
What to do: Floss daily. And if
you're pregnant, make the most of
your dental check ups - getting
problems treated early in pregnancy
cuts premature labour risk by 70 per
cent, says research.
Keeping your feet warm cuts
chances of catching a cold
When feet are cold the blood vessels
in the nose constrict, which stops
infection-fighting white blood cells
from getting around.
What to do: Wear socks! Keeping
things warm ensures your defences
work at full power.
Laughing after meals reduces
blood sugar levels
It's believed the muscles we use to
giggle burn blood sugar for energy,
reducing your risk of diabetes,
obesity and some cancers.
What to do: Relax in front of your
favourite sitcom after dinner.
Talking and walking at the same
time can lead to back pain
Walking and talking prevents us
from synchronising our breathing
with our feet hitting the ground,
which normally absorbs some of the
shock of walking.
What to do: Next time your mobile
rings while you're shopping, sit
down!
Clenching your buttocks can
stop you from fainting
If you get dizzy after standing up
too quickly, or feel yourself getting
light-headed, this simple move
causes blood to surge to the brain
stopping the fainting.
What to do: Keeping both feet on
the floor, cross one leg over the
other, squeeze your legs and
buttocks together as hard as you
can. Hold position for 30 seconds.
Ignoring back aches is bad for
your brain
Doctors found that people who had
back aches for more than a year,
had up to 11 percent fewer brain
cells in the areas of their brain that
control learning. It's believed the
stress of dealing with the pain
adversely affects cells.
What to do: Get help from doctors
immediately. If treated early, most
back problems can be cured.
Being fat doubles your risk of
headaches
Excess weight causes inflammation
of blood vessels in the head that are
known to cause pain.
What to do: Start slimming down
to reduce pain, and switch to a
natural headache remedies. Taking
painkillers every day can actually
cause headaches.
If your penis isn't performing,
your heart might not be either
According to latest research,
erectile dysfunction might be an
early sign of narrowing blood
vessels.
What to do: Don't go online and
order Viagra, instead, see your
doctor and get a full health check.
Trust us, they've seen it all before.
Slouching makes you crave
sugar even more
Doctors believe slouching reduces
bloodflow to the brain, triggering
sugar cravings (as less glucose
reaches the appetite centre of the
brain).
What to do: Sit up straight. Keep
your feet flat on the floor, lengthen
your spine and tighten your tummy
to push your back against the chair.
Treating colds could adversely
affect your fertility
Medicines that dry up nasal
secretions can also reduce the
amount of cervical mucus you
secrete, making it harder for sperm
to reach your cervix, say doctors.
What to do: Avoid decongestants.
Try topical remedies such as Vicks
to un-bung things instead.
of sending out warning signals. Here
are a few signs you wouldn't have
seen coming
The mystery of the human body
never ceases to surprise. Did you
know, laughing after meals is
actually good for you, or that
premature graying of hair could
possibly be a malfunctioning thyroid
glad? Here are a few interesting
telling signs that the body sends out
on a regular basis that we often
miss out on. Take a closer look at
what it's telling you.
Painful ankles could signify
cholesterol problems
According to researchers, painful
ankles can be an early warning of
inherited high-cholesterol levels. It
hurts as cholesterol builds up around
the Achilles tendon.
What to do: If your ankles
regularly hurt for three days or
more, see your doctor for a
cholesterol check, especially if other
family members have heart
problems.
Strong lungs lower the risk of
alzheimer's disease
Studies show that poor lung
functioning leads to the brain
receiving less oxygen which
increases the risk of dementia.
What to do: Strengthen lungs by
inhaling for five seconds then
exhaling hard for the same. Repeat
six times daily to boost lung
strength by almost 20 percent.
Grey hair before 30 can
signify thyroid problems
Trichologists say, thyroid
imbalances can interfere with colour
production in hair follicles.
What to do: If you've got early
greying hair, plus other possible
symptoms such as weight loss/ gain,
depression and period problems, visit
your doctor for a thorough checkup.
Treating gum disease cuts the
risk of giving birth
prematurely
Bacteria in infected gums may
cause a reaction that triggers the
cervix to open early.
What to do: Floss daily. And if
you're pregnant, make the most of
your dental check ups - getting
problems treated early in pregnancy
cuts premature labour risk by 70 per
cent, says research.
Keeping your feet warm cuts
chances of catching a cold
When feet are cold the blood vessels
in the nose constrict, which stops
infection-fighting white blood cells
from getting around.
What to do: Wear socks! Keeping
things warm ensures your defences
work at full power.
Laughing after meals reduces
blood sugar levels
It's believed the muscles we use to
giggle burn blood sugar for energy,
reducing your risk of diabetes,
obesity and some cancers.
What to do: Relax in front of your
favourite sitcom after dinner.
Talking and walking at the same
time can lead to back pain
Walking and talking prevents us
from synchronising our breathing
with our feet hitting the ground,
which normally absorbs some of the
shock of walking.
What to do: Next time your mobile
rings while you're shopping, sit
down!
Clenching your buttocks can
stop you from fainting
If you get dizzy after standing up
too quickly, or feel yourself getting
light-headed, this simple move
causes blood to surge to the brain
stopping the fainting.
What to do: Keeping both feet on
the floor, cross one leg over the
other, squeeze your legs and
buttocks together as hard as you
can. Hold position for 30 seconds.
Ignoring back aches is bad for
your brain
Doctors found that people who had
back aches for more than a year,
had up to 11 percent fewer brain
cells in the areas of their brain that
control learning. It's believed the
stress of dealing with the pain
adversely affects cells.
What to do: Get help from doctors
immediately. If treated early, most
back problems can be cured.
Being fat doubles your risk of
headaches
Excess weight causes inflammation
of blood vessels in the head that are
known to cause pain.
What to do: Start slimming down
to reduce pain, and switch to a
natural headache remedies. Taking
painkillers every day can actually
cause headaches.
If your penis isn't performing,
your heart might not be either
According to latest research,
erectile dysfunction might be an
early sign of narrowing blood
vessels.
What to do: Don't go online and
order Viagra, instead, see your
doctor and get a full health check.
Trust us, they've seen it all before.
Slouching makes you crave
sugar even more
Doctors believe slouching reduces
bloodflow to the brain, triggering
sugar cravings (as less glucose
reaches the appetite centre of the
brain).
What to do: Sit up straight. Keep
your feet flat on the floor, lengthen
your spine and tighten your tummy
to push your back against the chair.
Treating colds could adversely
affect your fertility
Medicines that dry up nasal
secretions can also reduce the
amount of cervical mucus you
secrete, making it harder for sperm
to reach your cervix, say doctors.
What to do: Avoid decongestants.
Try topical remedies such as Vicks
to un-bung things instead.
Wednesday, 9 November 2011
Are you feeling midday tiredness..?
The midday tiredness is a by-
product of a modern lifestyle that
keeps us always on the move, hardly
leaving us with time to stop and
have a proper breakfast. At work,
you'll see colleagues drinking cups
and cups of coffee just to stay
awake or engaging in mindless
chatter to bide time and ward off
boredom. But why are we prepared
to give up on the day by noon while
pending work mounts, and there is
so much more to generally go
through?
We talk to experts on the reasons
for the dismal energy levels at
noon, and how best we can correct
it.
No goodnight's sleep
Most of us bring the office home,
continue to talk on the phone, or
work on laptops and endlessly watch
television till midnight. This takes
away from our prime sleep hours
that help restore tired nerves and
rejuvenates the body. A routine of
sleeping late and waking up early,
and then rushing to work, leaves you
exhausted much sooner in the day.
Get at least 7-8 hours of
undisturbed sleep. Preferably, turn
your cell phones off while you do
so.
No time for play
When you have no exercise routine
sketched out, you do burn out
faster. Agreed, morning hours are
the busiest, but it is not easy to
squeeze in a brief workout schedule.
Anything from brisk walks, jogging,
skipping to running on the treadmill
helps, if going to the gym is too
far-fetched an idea for you. An
evening workout is not half as
effective as an early morning warm
up sets the pace for the remainder
of the day. If nothing else, it
secretes 'happy hormones' which
gives your body the much-needed
inward push.
Anxious, all the time
Taking too much stress not only
gives you high blood pressure, but
reduces your attention span as well.
Avoid being restless and edgy, and
consciously try to stay happy and
hassle-free. Take pride in your
work, your family, your house and
your surroundings. It'll keep you
going.
No time for breakfast
Most people who feel tired by
afternoon are the ones that skip
breakfast in favour of a large
lunch. If you do not take meals in
the designated time frame, it'll
affect your hormonal secretion and
leave you lethargic. Not taking
breakfast works up your appetite,
and subsequently, you overdo the
lunch.
Tips to stay vivacious
- Take a timely and balanced
breakfast comprising a bowl of
oats, or cereals of your choice,
fruits, and toast with some butter
or margarine on it.
- Avoid drinking too much coffee
or tea after breakfast and before
lunch. Not only are you ruining your
appetite, the excess caffeine makes
you anxious as well.
- Don't overeat at lunchtime as
you are bound to feel tired for the
rest of the day. However, your
lunch should be a right balance of
carbohydrates, proteins and fats.
You can take chapattis, a bowl of
dal, and a portion of green
vegetables. Non-vegetarians can
substitute dal with chicken stew,
both a source of proteins. Try to
avoid rice in the afternoon as it will
invariable give you a belly bulge. In
fact, if you go for a balanced diet
at lunchtime, you wouldn't require
any of the calcium and multi-
vitamin supplements.
- Sleep adequately at night.
- Swing into action an exercise
schedule. Be it heavy duty
gymming or a workout at home.
- Drink at least 8-10 glasses of
water though the day.
- Avoid snacking between
breakfast and lunch. It's good to
indulge in fresh fruits of various
hues. From apples, peaches, oranges,
berries, pomegranate to banana,
fruits have their own distinctive
properties, and are an abundant
source of Vitamin A, C, potassium
and flavonoids among others.
- Potato chips are a total diet
killer. Take sprouts instead. You can
even carry it in a little box with you
to work, and have it when you feel
the urge to snack. It keeps you
fresh and your body, lighter.
product of a modern lifestyle that
keeps us always on the move, hardly
leaving us with time to stop and
have a proper breakfast. At work,
you'll see colleagues drinking cups
and cups of coffee just to stay
awake or engaging in mindless
chatter to bide time and ward off
boredom. But why are we prepared
to give up on the day by noon while
pending work mounts, and there is
so much more to generally go
through?
We talk to experts on the reasons
for the dismal energy levels at
noon, and how best we can correct
it.
No goodnight's sleep
Most of us bring the office home,
continue to talk on the phone, or
work on laptops and endlessly watch
television till midnight. This takes
away from our prime sleep hours
that help restore tired nerves and
rejuvenates the body. A routine of
sleeping late and waking up early,
and then rushing to work, leaves you
exhausted much sooner in the day.
Get at least 7-8 hours of
undisturbed sleep. Preferably, turn
your cell phones off while you do
so.
No time for play
When you have no exercise routine
sketched out, you do burn out
faster. Agreed, morning hours are
the busiest, but it is not easy to
squeeze in a brief workout schedule.
Anything from brisk walks, jogging,
skipping to running on the treadmill
helps, if going to the gym is too
far-fetched an idea for you. An
evening workout is not half as
effective as an early morning warm
up sets the pace for the remainder
of the day. If nothing else, it
secretes 'happy hormones' which
gives your body the much-needed
inward push.
Anxious, all the time
Taking too much stress not only
gives you high blood pressure, but
reduces your attention span as well.
Avoid being restless and edgy, and
consciously try to stay happy and
hassle-free. Take pride in your
work, your family, your house and
your surroundings. It'll keep you
going.
No time for breakfast
Most people who feel tired by
afternoon are the ones that skip
breakfast in favour of a large
lunch. If you do not take meals in
the designated time frame, it'll
affect your hormonal secretion and
leave you lethargic. Not taking
breakfast works up your appetite,
and subsequently, you overdo the
lunch.
Tips to stay vivacious
- Take a timely and balanced
breakfast comprising a bowl of
oats, or cereals of your choice,
fruits, and toast with some butter
or margarine on it.
- Avoid drinking too much coffee
or tea after breakfast and before
lunch. Not only are you ruining your
appetite, the excess caffeine makes
you anxious as well.
- Don't overeat at lunchtime as
you are bound to feel tired for the
rest of the day. However, your
lunch should be a right balance of
carbohydrates, proteins and fats.
You can take chapattis, a bowl of
dal, and a portion of green
vegetables. Non-vegetarians can
substitute dal with chicken stew,
both a source of proteins. Try to
avoid rice in the afternoon as it will
invariable give you a belly bulge. In
fact, if you go for a balanced diet
at lunchtime, you wouldn't require
any of the calcium and multi-
vitamin supplements.
- Sleep adequately at night.
- Swing into action an exercise
schedule. Be it heavy duty
gymming or a workout at home.
- Drink at least 8-10 glasses of
water though the day.
- Avoid snacking between
breakfast and lunch. It's good to
indulge in fresh fruits of various
hues. From apples, peaches, oranges,
berries, pomegranate to banana,
fruits have their own distinctive
properties, and are an abundant
source of Vitamin A, C, potassium
and flavonoids among others.
- Potato chips are a total diet
killer. Take sprouts instead. You can
even carry it in a little box with you
to work, and have it when you feel
the urge to snack. It keeps you
fresh and your body, lighter.
Tuesday, 8 November 2011
How to live a healthy longer life.
According to scientists, our genetic
make-up is thought to contribute
just 25 per cent to how long we live.
The real key involves simple
measures such as regular exercise,
indulging in pleasant natter with
friends and eating healthy food, a
newspaper has reported.
Age UK, a charity, states that it's
never too early or too late to adopt
a healthy lifestyle so as to improve
one's later life. Some of these
changes include having enough
good-quality sleep, engaging
socially with other people and
staying positive about ageing. These
simple steps can make a world of a
difference to how people age.
It also suggests that people should
engage in regular exercise, have a
healthy and moderate diet, undergo
regular medical check-ups and not
smoke. One should also take care to
protect one's eyes from sun-
damage.
People are also encouraged, for both
their physical and mental well-
being, to keep an eye on their
pensions and to seek expert financial
advice when necessary.
Ian Philp, the professor who helped
produce the information said, "We
really can influence how we age. For
example, it may seem obvious but
regular health check-ups are really
very important, especially when one
starts getting older.
"Getting an early diagnosis of an
illness, taking advantage of
screening programmes and being
up-to- date with vaccines etc., are
all crucial. Other tips I must mention
are engaging socially with others
and staying positive about ageing."
This study is especially relevant to
India as a very large percentage of
our population comprises youth, and
these tips will ensure their health as
they age.
make-up is thought to contribute
just 25 per cent to how long we live.
The real key involves simple
measures such as regular exercise,
indulging in pleasant natter with
friends and eating healthy food, a
newspaper has reported.
Age UK, a charity, states that it's
never too early or too late to adopt
a healthy lifestyle so as to improve
one's later life. Some of these
changes include having enough
good-quality sleep, engaging
socially with other people and
staying positive about ageing. These
simple steps can make a world of a
difference to how people age.
It also suggests that people should
engage in regular exercise, have a
healthy and moderate diet, undergo
regular medical check-ups and not
smoke. One should also take care to
protect one's eyes from sun-
damage.
People are also encouraged, for both
their physical and mental well-
being, to keep an eye on their
pensions and to seek expert financial
advice when necessary.
Ian Philp, the professor who helped
produce the information said, "We
really can influence how we age. For
example, it may seem obvious but
regular health check-ups are really
very important, especially when one
starts getting older.
"Getting an early diagnosis of an
illness, taking advantage of
screening programmes and being
up-to- date with vaccines etc., are
all crucial. Other tips I must mention
are engaging socially with others
and staying positive about ageing."
This study is especially relevant to
India as a very large percentage of
our population comprises youth, and
these tips will ensure their health as
they age.
Friday, 4 November 2011
Use walnut in your daily meals
Walnuts for better health.
www.pabahealthcare.blogspot.com
As per the latest research using walnut in your daily meals will reduce the risk of heart disease and will also help in lowering of bad cholesterol(LDL) and C reactive protein.
When you are having a meal that is
high in saturated fats, having a
handful of raw walnuts can limit the
ability of the harmful fat to
damage arteries.
Walnuts contain less than four grams
of saturated fats per 50 grams.
However, all nuts are high in calories,
so, having them in moderation is
essential.
Walnuts are rich in antioxidants,
omega-3 fats and alpha linoleic
acid.
Add it to your daily diet
- Begin the day in a healthy way
with chopped walnuts in your
breakfast cereal.
- Avoid meat in your salads and
instead, sprinkle a handful of fresh
walnuts on it.
- Give the sausages, eggs and
processed meat a miss. Get your
protein from roasted walnuts!
Look for the fresh nut
- Shelled walnuts should be brittle.
Avoid the rubbery ones. Opt for the
ones with a darker skin.
Store them right
- No one likes a rancid walnut. So
store them unshelled in the
refrigerator for a couple of months.
www.pabahealthcare.blogspot.com
As per the latest research using walnut in your daily meals will reduce the risk of heart disease and will also help in lowering of bad cholesterol(LDL) and C reactive protein.
When you are having a meal that is
high in saturated fats, having a
handful of raw walnuts can limit the
ability of the harmful fat to
damage arteries.
Walnuts contain less than four grams
of saturated fats per 50 grams.
However, all nuts are high in calories,
so, having them in moderation is
essential.
Walnuts are rich in antioxidants,
omega-3 fats and alpha linoleic
acid.
Add it to your daily diet
- Begin the day in a healthy way
with chopped walnuts in your
breakfast cereal.
- Avoid meat in your salads and
instead, sprinkle a handful of fresh
walnuts on it.
- Give the sausages, eggs and
processed meat a miss. Get your
protein from roasted walnuts!
Look for the fresh nut
- Shelled walnuts should be brittle.
Avoid the rubbery ones. Opt for the
ones with a darker skin.
Store them right
- No one likes a rancid walnut. So
store them unshelled in the
refrigerator for a couple of months.
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