Health

HEALTH IN POLLUTION?

These are the days of Air Pollution! Though the transport and technology has made our lives easier… they have induced the pollution levels too. From industries to individuals, everyone is contributing their own way for the pollution. The harmful components in air such as zinc, lead and hydrocarbons were known to affect our health in more than many ways! From headache to lung cancer… air pollution can be a culprit for many diseases. The low temperatures and fog in the winter would turn the pollution deadlier. A few precautions to reduce the affect of air pollution in our lives are… Living in a safe home If you are living in a rented or leased home, you always have a choice to change it. It you feel enough signs of heavy pollution around your home, move to a home that is far from dust and pollution. A few amenities might be lost and a few more hours might be needed for travelling. Still, a residence in cleaner atmosphere would always do well for your health. If we don’t have a choice except to live in polluted surroundings, let’s make sure not to let the pollution in the house. Growing plenty of trees, installing air filter and chimney might be some of the few measures to check the pollution that enters the house. Watch the timings: We can’t do much about our office timings. But for other purposes, it’s better to choose the timings which involve least traffic. Odd hours in the day such as early morning and mid afternoon would be clear from traffic bound pollution. This would save time and health as well. Take an alternate route: Whenever you are on a travel, explore the possibility of varied routes to reach the destination. If there is an alternate route for travel, choose the cleanest one. It might take a few more minutes to reach the destination, but a route with less traffic and pollution won’t wear you out. It might even rejuvenate you with fresh air and peaceful environment. Smoking: Smoking in public is nothing but stepping into their private lives. Don’t tolerate anyone to smoke right in front of your lungs. Remember! Passive smoking kills you faster. Move away from the place or request the smoker to quit smoking in your presence. If you have the habit of smoking, try to cut off the habit. Protection: We can be saved to certain extent from pollution by protecting ourselves with a mask, gloves, lotion etc. Eat lots of nutrients and drink lots of water to retain your immunity. Don’t neglect the long standing ailments such as a dry cough. Consult a doctor as immediately as possible. Don’t forget to inform him about the extent of pollution you were facing daily. - Nirjara.

NATURAL ANTACIDS

From Christmas to Pongal, these are the festive days that we rejoice with delicious food. But spicy food comes with a cost! They might sometimes cause acidity and heartburn. We often grab an antacid to pacify the acidity. But experts warn against the frequent usage of antacids. Most of the antacids contain either ‘aluminum hydroxide’ or ‘magnesium’ which might lead to various side effects. Instead, few natural remedies can be trusted for countering acidity. Fennel seeds: In India- It’s always been a part of the tradition to have Saunf (fennel seeds) after a heavy meal. Saunf is rich in minerals and dietary fiber. It would not only act as a mouth freshener after a meal, but would also fasten the digestive process. Consuming tea made with fennel seeds would also aid for an effective digestion. Besides, Saunf is also known to be effective in digestive problems such as indigestion, bloating and constipation. BANANA: Most of the dinners in India would be complete only with a piece of banana. Banana is thought to reduce the acidity by create a protective lining within the stomach. It would not only be digested quickly, but would also help in nourishing the friendly bacteria in the colon. A ripe banana is supposed to be more effective in reducing the acidity. Ajwain: Ajwain (vaamu in Telugu) contains ‘Thymol’ which is known to improve appetite and purify digestive tract. Now a day, water with concentration of Ajwain seeds can be sought from any medical stores. Or else, few seeds of Ajwain can be chewed along with salt for immediate relief from acidity. Ajwain can also be boiled in water and be taken in the form of tea. Milk: A glass of milk after a heavy dinner would not only help in digestion, but would also provide good sleep. Milk contains Calcium which helps our digestion. The same calcium is also responsible for activating the sleep process. Dairy products such as curd and buttermilk would also keep your stomach cool. Baking soda: Many are not aware of Baking Soda as an antacid. Baking soda is nothing but a chemical called ‘Sodium bicarbonate’ which is known to be a natural antacid. Mix ½ to 1 teaspoon of baking soda in a glassful of water to be relieved from the heartburn. Baking soda is believed to have a neutralizing affect on acidity. - Nirjara.

WHILE YOU PARTY!

Christmas and New Year are certainly the best occasions to celebrate. We might be invited for a party that can’t be denied. However, such parties with varied and vast food might be a cause of concern for our health. Here are a few tips that can be followed to let the party be just an occasion to celebrate. Know the dish: Don’t rush along with others to join the queue for serving. Know the menu and avoid any food items that might not be suitable for you. Don’t feel shy to make sure of the ingredients when you are in doubt. For example: Some people may not be able to digest the food made with Vegetable oil (Dalda). So the tip we should remember before pouncing on the food is ‘Be sure of what you are eating’. Don’t be tempted: Food available in parties might be added with flavors and colors to tempt the guests. So know your limit and eat accordingly. Having too much of delicious food to eat might be occasional. But let’s not make it also an occasion for health problems. If your host is insisting to have one more chunk of sweet, convey him that you had more than enough. Natural food: Parties also provide for nutrient and fibrous food such as raw vegetables, salads and buttermilk. Be sure that you have them in your plate along with the rest of the menu. Such combination would let you have a wholesome meal. They would increase your appetite and compensate the hazards of eating spicy food. After the party: Even after being so cautious, you can bet to come out of the party with a bulging belly. So be sure to have something that would fasten your digestion. A piece of banana or a glass of milk would work as natural antacids that save us from the heartburn. Water made up of Ajwain seeds would also certainly improve the digestion. The day after the party: Try to get involved in some physical workout, the day after the party. This would not only burn the excess calories, but would also bring back our digestion to normality. Go for a long walk or take the staircase as a way to exercise. Eat less food on the day after the party. Instead, have plenty of liquid foods such as coconut water and fruit juice. - Nirjara.

Nature's Gift for Healthy Bones - Milk

Did you know that milk is considered "nature's wellness drink"? The cold, creamy white beverage is full of calcium, vitamin D, phosphorous and a balance of other nutrients that have been proven to build your bones and teeth as well as promote the healthy function of your muscles and blood vessels. And in the midst of all the new vitamin waters, energy drinks, and other artificially contrived beverages, milk is a natural, healthy choice. Specially in case of women Milk is definitely a must every day. Milk provides a unique balance of nutrients According to well-known nutrition expert s , unlike most other "wellness" drinks, milk is naturally nutrient-rich and balanced with a unique proportion of carbs and protein – in addition to the bone-boosting calcium, phosphorous and vitamin D. Watching your fat intake or following a heart-healthy diet? No problem. Nutritionists recommends sipping on low-fat or fat-free milk. "Low-fat or fat-free varieties provide a lot of nutrients for very modest – worthwhile – calories," they say. "Milk is also naturally low in sodium, and also contains potassium and plays a role in healthy blood pressure." Milk builds strong bones Milk builds strong bones and teeth where, according to experts ,99 percent of the body's calcium is stored. Plus, hundreds of studies have shown that calcium in milk helps improve bone density. "Denser bones mean less likelihood of stress fractures and a lower risk of osteoporosis – a major public health threat for over million Indians" adds the nutrition expert. The importance of getting enough calcium starts young and extends into adulthood. "We are born with bones and as we grow from childhood to adulthood, we build stronger and bigger bones. However, after a certain point – around age 30 – our body starts drawing from our bones to maintain our other bodily functions," says experts .So it is important to get calcium such as that from milk starting early in age and then to continue consuming enough throughout your life. Last but not the least..Women are prone to have lesser bone density when they grow old , so taking care of their bones should be their 1st priority. -- PUSHPA

THE ART OF BREATHING

Breathing is the most vital process for our life. But as we breathe involuntarily, we neglect to follow a few basics that are needed for a good breathing. In the long run, this would lead to false practice that affects our health. Our body would not be able to derive enough oxygen; our airways get contrasted and our lungs would get weaker. A few things that we should keep in mind while we breathe are… Breathing with the Diaphragm: Most of us won’t breathe deep into our lungs. In such a case, we can observe only the movement at our chest and shoulders while we breathe. This would be a burden to our lungs and the heart. When we breathe deep, the diaphragm situated at the abdomen will be at work. This will strengthen the diaphragm and the organs around it such as the liver and intestines. It would also help our lungs to work more efficiently. Breathe in a relaxed manner: Our breathing would reflect and affect the state of our mind. We involuntarily breathe quickly while we are tense. A healthy adult would normally breathe for 10-12 times per minute. Watch the number of times you are breathing to know your score. If you are breathing for more number of times, it means that your breath is too shallow. Make it a habit to breathe slowly and deeply. Posture: A curved posture is one of the worse habits we develop. It would not only lead to a permanent curve in our spine, but would also affect the organs like the heart. Our rib cage would create much pressure on our lungs choking them. There won’t be adequate room left in our lungs to grasp enough air. Breathing with a straight posture would let our lungs work at their full capacity. Rhythmic breathing: Beware to continue a good and constant rhythm throughout the day. As you get conscious about you breathing, you would find that you have achieved a perfect rhythm in due course. Inhale deeply, pause for a while and exhale till your muscles could feel your diaphragm. Practicing the breathing exercises like pranayama would also regularize our breathing process. - Nirjara.

No memory loss boss!

It’s the time for fifth generation computers! But while the processors were gaining speed, we seem to lose our memory rapidly. Apart from the tension due to the cut throat competition, relying too much on the technology seems to have an impact on our memory. But! A few tips would probably save us from the embarrassment of forgetting crucial things. Get organized: ‘A place for everything and everything in its place’ is the age old phrase. Placing things in an organized manner would set things right. Keys, pens, files, cash, cards… should all have a place for themselves. It would save us from groping in the mess. Jotting down the works to be done, things to be purchased, targets to be completed… would not only let us remember the tasks in hand, but would also remind us till the completion. Eat, sleep and exercise: When brain is the organ that works harder among our organs, the food we take in would certainly affect it. Fresh fruits, green vegetables, nuts and seeds, milk, vitamin B and C… would all help the functioning of our brain. A good sleep of seven to eight hours per day is essential for the adults to strengthen the connections between their neurons. Physical exercise would also increase the circulation of blood all over the body. This would keep our memory sharp! Laugh and be lively: Laughter is found to have positive effect on the brain. Besides relieving the stress from us, it engages various regions of the brain to work. So laughter can be the best medicine for memory too! Being socially active would also help us to relive stress. Being alone might generate depressive and negative thoughts. Our memories would always in a lively state, when we are relaxed. Meditation would also help us to be calm and cool! Workouts for brain: It’s not the exercise that we have spoken before. Giving various tasks to the brain that involve fun along with thought would strengthen it. Working out Sudoku or crossword puzzles, solving the brain teasers, learning a new language, knowing a novel subject, driving on an alternative way, developing vocabulary… are just a few ways to keep brain active. Tips and tricks: Our elders have developed various tricks to store the memory effectively. Paying attention to the information while you are hearing it; understanding it thoroughly before accepting it; associating it with the previously known information; using mnemonics to remember it easily; jotting it down on a paper; revising the information once in a while to strengthen it… were several of the time tested tricks suggested by our elders. - Nirjara.

Sleep Secret is out..

Have you ever woken up after 8 hours of sleep and thought to yourself that you could sleep for a few more? Perhaps something from your evolutionary past is calling to you. A new study suggests human sleep is more efficient than that of other mammals because we have evolved to sleep for fewer hours, in deeper sleep stages.The study, published in the journal Evolutionary Anthropology, examines sleep patterns across hundreds of mammals, and humans. According to them, how much sleep we need as individuals varies, but it changes as we age. For example, school-age children need about 10 hours of sleep each day, while teenagers need 9-10. Adults need around 7-8 hours of sleep a day, but according to data from the National Health Interview Survey, almost 30% of adults sleep a reported average of less than 6 hours of sleep each night. The team found that humans are the shortest sleepers - slumbering for an average of 7 hours each night - while other species of primate, such as the southern pig-tailed macaques and gray mouse lemurs, need 14-17 hours. The researchers found that our sleep is more efficient. We spend nearly 25% of our overall sleep in rapid eye movement (REM) sleep - which is a deeper stage of sleep - whereas other primates spend only 5% of their time in this sleep state. In our modern world of artificial lights and gadgets with screens, it would be easy to blame technology for our shift in sleeping patterns, but the team says this is not the culprit. A completely different study into sleeping habits of hunter-gatherer societies without electricity in Tanzania, Namibia and Bolivia concluded that they actually get less sleep than those of us in a tech-obsessed society. So, if modern life were to blame for our shortened sleep, these hunter-gatherer societies that do not have access to electricity would presumably sleep more. The researchers add that less sleep would give early humans longer periods of activeness, during which they could acquire new skills and knowledge. Meanwhile, deeper sleep is necessary to consolidate these skills and leads to "enhanced cognitive abilities." So all said and done its not how LONG u sleep,but its how DEEP you sleep that matters more. Now that you know the truth ,search for your own ways and means to sleep deep,than slipping into bed for more hours...Happy sleeping!!! --pushpa

MYTHS ABOUT HEALTH

The world is full of myths… and often these myths are so strong that we believe them as facts. Some of the myths that are associated with our health… and the facts are as follows: Sun light causes skin cancer: Even the learned institutes for cancer research were seen promoting the cause of sunscreens. The Sunscreens are supposed to protect us from the skin cancer. But now a day’s… they were receiving abundant information against such opinion. It’s a fact that men have been working under the harsh sun for thousands of years, and there used to be less cases of skin cancer. Further, the Ultra Violet rays are harsh in the countries nearby the equator. But the cases of skin cancer don’t seem to be alarming in tropical nations. And what’s worse! People who were against this myth were arguing that the sunscreens would actually disable us from gathering the `D vitamin` from the sunrays. As the debate is still in motion, let’s wait to hear more voices before making a decision about the myth. Artificial sweeteners are healthy! `Switch on to natural sweetener to get rid of calories` is the common advice being heard all around. But the war against the artificial sweeteners is gaining momentum. Artificial sweeteners like `aspartame` were being accused of side effects that are not ignorable. The artificial sweeteners were accused of tricking our taste buds with too much of sweetness making them less responsive to the natural sweeteners like the fruits. They interfere with the body’s natural ability to `count the calories and act accordingly`! They even increase our craving for more sugar. All these factors would in long term result in a heavy calorie intake and increased sugar levels. Skipping of meals would help reduce fat! Occasional fasting might help our body to cleanse itself! But the process of fasting is nothing less than a science. People often skip meals just to get rid of the excess calories. But most of them end up in eating much food after starvation. Moreover, when our body is not provided with sufficient food, it would reduce the process of metabolism to cope up with the calories in hand. So when we fast, it’s better to see that the body is provided with enough energy to carry the metabolism. The intake of honey and lemon juice would ensure that. Even after the fasting, be sure that you are getting back on track with a low meal. That’s the way Indian’s have been fasting for thousands of years, as a part of their religious rituals. Wearing a hat would make you bald! This statement does not induce any debate, as every hair expert against it! Alopecia or baldness is completely genetical. However the external factors like pollution and internal factors like malnutrition might make it severe. But wearing a hat has not proven to result in baldness. If that is true, every person serving in army or a coal mine should come out bald! A hat won’t injure the hair fossils unless it cuts off the blood circulation for them… which might never be the case. So wear a hat to make your fashion statement! - Nirjara.

Healthy Habits for Life

“The best time to plant a tree was 20 years ago. The second best time is now.” – Chinese Proverb Give the 'Best' you have got today. Dream, make action plans with sincere efforts to reach your goals and Being Healthy should be one of your goals. That's a recipe for a better tomorrow..

LIVING WITH GERMS

We know that germs are everywhere… whenever we shake hands, grab a glass, seat on a cushion… germs are everywhere. We keep our toilets clean to save us from germs. BUT! Experts warn that there are other places which shelter germs. Watch out! Kitchen: How long it might have been since we changed the accessories in our kitchen? The aprons, sponges, dish towels, cleaning clothes… are of course cheap. But we neglect to change them often. We even leave our sink dirty for days together. Experts warn that a dirty sink contains more germs than our toilet seat! So it`s always a safe ploy to change the cloth accessories of kitchen as they get dirty and to clean the sink regularly either with detergent or with fresh water. Devices: Keyboard, mouse, CPU button, TV remote… seems to be hoisting a load of germs. People who have the habit of eating before the keyboard might help dangerous bacteria like `Enterococcus` to build colonies on the keys. Cleaning these apparatus once in a while with alcohol wipes might wipe the germs away. Washing the hands before and after working on computer might save us from sheltering those germs. Toothbrush: As months pass by, the bristles of our tooth brush gets harder. But that’s not the only problem. They might be a hub to numerous bacteria. We often keep our tooth brush in our toilet at a corner. The dampness around the brush won’t allow it to dry out quickly which would be the safest zone for the bacteria. Moreover, whenever we flush a toilet… tiny droplets filled with bacteria would spread in the room! Some of these droplets would find a place on our TOOTH BRUSH! So it`s always better to change the tooth brush often, keep it in a dry and farther place from the toilet. Bed: We often sleep along with our worst enemies. Our blankets and pillows contain lot of germs when not cleaned. When people drool… their pillow covers can become a kingdom for oral bacteria. People often neglect to keep their pillows clean. They would just wash or change their covers. After a prolonged usage and polluting environment… pillows can be hub to millions of bacteria. Experts’ advice to keep our bed dry as a moist environment can breed germs forever! - Nirjara.

Why am i not losing weight ??

Women often complain that they are not able to stick to a diet plan or give time to exercise routine because of their house hold commitments.And that this is the main reason they are not able to lose weight. They should first understand what is their goal ? Losing weight ? or being healthy? If their goal is not losing weight but being healthy , then they should forget the deprivation diet and marathon workouts. Research shows that taking baby steps—not giant leaps—is the best way to get lasting results. A study published in the recently in a Medical journal found that ,participants who made one small, potentially permanent change in their food choices and/or physical activity each week (such as drinking one fewer cup of coffee / Tea or walking 5 more minutes each day) lost more than twice as much belly fat, 2½ more inches off their waistlines, and about 4 times more weight during a 4-month program, compared with those who followed traditional calorie-restriction and physical-activity guidelines. "When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow," Says Health experts. If you are not looking for a ramp walk body right away, but want to be more healthy ,then add just one or two healthy changes a week to your regular routine and you can lose nearly 3 inches off your waistline and be about 10 pounds lighter in a few months. Even better: Once these healthy habits become second nature, they'll benefit you for a lifetime.Decide and take a step. --Pushpa Bhaskar

LIVING WITH THE DISABLED

Everyone around us might not be lucky enough to be healthy. Living along with them needs us to be much conscious about their situation. We often tend to forget that people who are disabled (temporarily or permanently) need care and special treatment. Some aspects that we ought to pursue… MEDICAL CONDITION It’s always good to know the medial condition of the patient. With too much of information available on the net, it won`t take much time and effort to be enlightened about a particular medical term. Such knowledge would not only make us aware of the symptoms, but also guide us to deal with the patient. Besides, keeping in track with the latest research done regarding the disease might prove to be hopeful. INSTIGATING CONFIDENCE A disabled person starts feeling inferior. He might feel sad about his fate or his dependency. It should always be a priority to instigate confidence in him. Spending a good amount of time; giving him books that are humorous and motivational; not letting him to be alone and gloomy… might be some choices to let his best mood to prevail. MEDICATION People who are ill might have to take a lot of pills either to retain or regain their health. But they often forget or neglect to take timely medication. It would always be our responsibility to keep a watch on their medication. We should also be aware of the first aid needed in case of any medical emergency. Maintaining the stock of medicines that are needed daily and in case of emergency should be a priority. BACK TO NORMALITY It’s always good to take care of a disabled person. But if his disability is permanent, the focus should also be on his self-dependency! There might be special equipment available for them to lead a normal life; few job works might be pursued even with disability; there might be an association or a counseling centre that would help him to cope with his new life. Disability need not be the end of someone’s active life. It’s just a JERK! - Nirjara.

BITTER GOURD IS SWEET INDEED!

Bitter gourd is thought to have originated from the Indian sub- continent! It is technically considered to be a fruit. Whether it’s a fruit or a vegetable… there is no doubt that bitter gourd is probably the only bitter edible that can be turned into a dish. Bitter gourd belongs to a family called `Cucurbitaceae`. It’s interesting to find that the fruits like Watermelon and Cucumber belong to the same family. That might be the reason why, it is sometimes called as `Bitter melon`! Being an easy tree to grow in the tropical atmosphere, it’s widely cultivated in India, sometimes even in the backyards. There is no need to reiterate the benefit of bitter gourd for Diabetics. But such a belief is not baseless. Bitter gourd contains a nutrient called `polypeptide-P`. This works similar to the Insulin. Journal of Agricultural and Food Chemistry (U.S) has published a study according to which, Polypeptide-p was found to regulate the glucose levels in the mice. Bitter gourd also consists of `charantin` which is known to reduce the levels of sugar in blood. Bitter gourd is also found to heal the skin problems that prevail along with diabetes. However, relying completely on the juice of bitter gourd to control diabetes is still not advised. Bitter gourd is a rich source for vitamins. It has considerable amount of antioxidants such as Beta carotene which fight against the free radicals and keep us young. Very few are aware that Bitter gourds are rich in Vitamin C. According to the United States Department of Agriculture- 100 grams of cooked, boiled and drained bitter gourd contains 55.6mg of Vitamin C. That is more than half of our daily requirement for Vitamin C. Besides, Bitter gourd is rich in water and low in calories which makes it a perfect food for those who are diet conscious. From constipation to cancer, the intake of bitter gourd is thought to be soothing remedy for many ailments! The results of a Bitter gourd can always be sweet! So let’s add them to the menu, as often as possible. - NIRJARA

Is Stress Is skin deep??

"Stress" is word which is here to stay come what may. From kids to aged people,stress is getting on to everyone regardless age sex and financial background. People used to believe that not having money will lead to stress,but now having more money too is a stress cause. Same way stress dose'nt have a reason at all. People with minute problems too build up stress. But we need to understand that stress dose not come alone,it carries many health problems with it.One such problem is your skin geting effected by stress. Research has proved that "Psychological stress" is associated with skin complaints such as itchy skin and flaky patches on the scalp among college students, warns a new study. The study aimed to assess the relationship between perceived psychological stress and the prevalence of various skin symptoms in a large sample of undergraduate students. “Previous studies have demonstrated an association between stress and skin symptoms, For the study, over 400 undergraduate-aged patients were divided into groupings labelled as low stress, moderate stress and high stress. The high stress group suffered significantly more often from itchy skin, hair loss, oily, waxy or flaky patches on the scalp, troublesome sweating, scaly skin, nail biting, itchy rash on hands and hair pulling. - So what ever amount of medication is done for the skin,unless the stress levels are brought down they may not work. The way out to this problem can be, identify your stress causing issues, address them in a correct way. Start practicing yoga, in that too meditation will work wonders for stress. First take care of your mind,feel stress less,and then if you still have the skin problem,then it can attended through medication. Have a healthy mind which will lead to healthy skin. -Pushpa Bhaskar

WORKING BEFORE A COMPUTER

It`s hard to imagine any working place with a Computer. Since computer has become an interface with the world, it’s more than impossible to work without it. But! Working for hours together has been the cause of many health disasters. Right from the eyes to the toes… every part of the body deserves some comfort while sitting before a computer. MONITOR: Some experts are suggesting that the top of your monitor should be at the level of your eyes. This would let you look at the monitor without rising or bending your head. The monitor should be at least an arm’s length before you. Adjust the brightness of the monitor to a comfortable level and check if any light in the room is causing a glare on the monitor. Looking away from the monitor for every 20 minutes for a period of 20 second is also advised to prevent dryness of eyes. POSTURE: People often become unaware about the way they sit before the computer. Our necks lean forward and hips move away from the base. It’s better to remember the 100 degrees mantra while we sit before the computer. Out knees should be lower than our hips at a 100 degree level and the feet should certainly touch the ground. Meanwhile, our torso should also be bent back to a 100 degree level. BREATHING: No one can deny the fact that breathing is involuntary. But that’s the problem while we sit before the computer! We either forget to breathe or breathe faster due to stress. Breathing to the maximum of our lungs is always a healthy habit. It relieves us of many respiratory problems and does keep us free from the stress levels associated with work. RELAXATION: Sitting before the screen for hours together represents a sedentary lifestyle. Our body needs certain physical activity to stay fit. So people are always advised to get up from their chairs for every half an hour and walk for a few minutes. People can even try to work before the computer by standing for a while. Some companies were even trying to provide the computer desks that can be adjusted to a standing posture. Besides, drinking plenty of water and catching up with the daily exercise would let us stay healthy before the computer. DEVICES: Computer doesn’t consist of a monitor or a CPU. The accessories like keyboard and mouse should also be positioned in such a way as to be comfortable. The keyboard can be tilted upwards and should be placed in such as way as to cause least tension to our wrist. A mouse should always rest nearby the keyboard and should be rested on a mouse pad. - NIRJARA.

Press The Depression Down

WHO(world health organization) states that India is the depression capital of the world (the increasing number of suicides supports this). "It is estimated that by the year 2020, the burden of depression will increase to 5.7% of the total burden of disease and it would be the second leading cause of disability-adjusted life years after ischemic heart disease," according to the National Center for Biotechnology Information. Are we aware of this threat? Are we ready to fight it out?? What actually is depression? Is it so life threatening? Depression is often passed off as a phase of sadness and the person suffering is labelled as a weak person with a negative attitude towards life. But the truth is Sadness and depression are entirely different states of mind. While sadness is a short /momentary state of mind and is experienced by most of the people at some time or the other. Where as depression, is a state that is marked by severity, increased duration and the incapacitating effect that it has on those afflicted with it. A marked sense of hopelessness, and feeling of being worthless engulfs the afflicted. A depressive phase can last for several weeks to months and even years. Rather than going deep into the medical aspects of depression, let us focus on mental well-being. An excessively aspiration-driven lifestyle, inadequate rest and recreation and poor physical fitness are breeding grounds for a depressive mind . If depressed, treatment and counselling are a prerequisites, for there is a very strong link between depression and suicide. Depression can completely throw apart every little bit of your daily life making it difficult for you to pick up the pieces. Here are small but significant steps, as per psychologists that will help you to get your life back on track. 1) Get into a routine: Living in depression means you no longer are able to plan and execute your daily goals and targets. So try and pull yourself with all your might back into either your old routine or any new routine you want to follow.Its a must. 2) Goal setting: Depression affects your confidence too. You can end up feeling you are unable to achieve anything. To come out of this feeling, start setting smaller and achievable goals. Once you are able to fulfill those goals, you will start feeling better about yourself. 3) Exercise: Daily workout helps you get that 'feel good' emotion as it releases endorphin's. In fact, regular exercise can help rewire the brain to make you feel more positive about yourself. 4) Eating healthy: People tend to overeat or eat too less while going through depression. So they need to keep a watchful eye over their diet. Experts also suggest that certain food helps in battling depression. According to them, mega-3 fatty acids and folic acid (such as spinach and avocado) can alleviate depression. 5) Sleep: Those living with depression can have trouble sleeping well. But sleep is important for the body and the mind to function well. So make sure you get a good night's sleep everyday. Above all any person in Depression or Depression like situations should come out open and talk about it to near and dear and express themselves. This will give them a sense of relief and the feeling of loneliness will vanish. Depression is not a sign of weakness,but fighting it out is definitely a show of your strength. Be Strong!!! -Pushpa Bhaskar

A DATE WITH DATES

Dates might not be the staple food in South India. But we know them since centuries. Dates were found to be consumed from the days of Indus valley civilization. Dates were thought to have originated from Iraq and were found to be cultivated since 7000 BC. A Date like any other fruit is unique in providing health benefits. A few of them… Cholesterol free: Amazing but true! Dates won’t contain cholesterol. Besides, the total fat present in 100 grams of dates is merely 0.4 grams. Moreover dates contain considerable amount of soluble fiber. `Beta Glucan`- a soluble fiber that’s present in the dates is found to reduce the bad cholesterol levels. If you love to eat sweets without increasing your cholesterol… dates can be the nature’s best candy! The fibers present in Dates would also help for a perfect digestion. Don’t be nervous: Dates contain a great amount of potassium. But the sodium levels are negligible. High potassium and low sodium is definitely an ideal combination for the nerves. This helps us in maintaining sharp and healthy nerves. People who have a family history of Alzheimer’s might rely on the dates as a preventive measure. Get. Set. Go… for the Energy! Dates are rich in carbohydrates which would provide enough calories when needed. The natural sugars like glucose would get quickly dissolved in the blood providing instant energy. That might be the reason why Muslims eat date after they break their fast during the month of Ramadan. People who suffer with under weight problem can safely choose dates to gain some pounds. Minerals! Minerals like Calcium, Magnesium, Phosphorous, Potassium, Manganese and Iron are present in considerable amount within the dates. Iron helps in the formation of hemoglobin preventing us to be anemic. Magnesium helps to control High blood pressure. Calcium of course would help to build stronger bones and fight the onset of Osteoporosis. Many people aren’t aware that Phosphorous is as important as calcium for the bones. Manganese helps to maintain the metabolism in the body and controls the blood sugar. And vitamins too… Though Dates contain vitamins like A, B and K… the presence of vitamin B6 is considerable. B6 is helpful for us in too many ways. B6 helps our body to break down the food into energy. It is highly recommended for a healthy brain. It’s found to help the brain in fighting against depression and attention disorders. - Nirjara.

Health care tips in winter

It’s time for us to increase immunity levels throughout this winter by consuming a range of fresh foods including green leafy vegetables. We also have to boost immunity levels by taking vitamin C. Winter brings with it the cold & flu season and those cold, dark mornings. However, with a little effort there is no reason for our health to suffer during the colder months! Here below mentioned are few things help us to have our health intact during winters too. Get Going: Though we feel little lazy to attend workout sessions in the winters, it is very essential to support our health and wellbeing. If you cannot go out, try to exercise indoors, this will help to keep you warm as well as fit and healthy. Right diet: As winter sets we get tempted to start eating more of those warm comfort foods that are often high in fat, salt and sugar. Instead, find comfort in foods such as warming and nourishing soups and stews full of flavour and healthy vegetables. Make sure your diet includes seasonal fruits and veggies packed with vitamins and minerals such as green leafy vegetables, beetroot, kiwi fruit, mandarins, bananas, garlic and ginger. Proper sleep: Maintaining proper sleeping schedules can help us to be healthy in all seasons so as in winter. It keeps the body's immune system high, healthy and fight off colds. Also, avoid alcohol, caffeine products as this can increase the quality of your sleep. Drink plenty of water: In winter as weather cools down, our thirst decreases. This results in reducing our water intake. You still need to aim for about three liters in day of water during winter as it is essential for our body to function. Try to drink warm water and herbal teas to reach the goal. Skin Care: Skin care is most important aspect during winters. We tend to have lot of skin related issues during winter and this may be due to the reduced humidity, drinking less water. Using moisturizers and natural oils along with vitamin E based foods on daily basis may help to keep the skin healthy. _BHAVANA

Black Pepper the wonder spice

Black pepper is not only an excellent spice to add to your food but is also known to benefit your body, hair and skin in several ways. The benefits of this spice are so special that it can be used inside and outside of your kitchen too… Health benefits Aides digestion Black pepper eases digestion by secreting hydrochloric acid as an alert before food consumption. This prevents intestinal and stomach diseases and relieves gas and acidity. Flu remedy Black pepper has antibacterial properties that are effective in treating respiratory disorders and works excellently in treating a common cough and cold. Boosts metabolism A boon for weight watchers . Pepper is loaded with the alkaloid piperine so pepper ups your metabolism and burns unwanted calories to reduce belly fat to a large extent. Skin benefits Treats wrinkles The spice contains high amounts of antioxidants that protects your skin against anti aging and prevents fine lines. So add the spice to your daily diet for beautiful young skin . Exfoliation Black pepper has anti-inflammatory and antibacterial properties that help reduce acne. It also doubles up as a natural exfoliant to remove dead skin cells while leaving your skin supple and radiant. Hair Benefits Treats dandruff Pepper can be a remedy for a flaky scalp—two teaspoons of black pepper combined with one teaspoon of yogurt and apply it on your scalp before rinsing it off with cold water. Promotes hair growth If you’re looking for some home ingredients to help your hair grow faster, mix 3 tablespoons of lemon juice with a tablespoon of black pepper and leave the mixture on your scalp for 20 minutes before washing your hair with cold water. - Pushpa Bhaskar

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