Archive for May, 2012

Tobacco is the killer of nearly 60 lakh people every year, including 6 lakh unfortunate second-hand smokers. World Health Organization estimates this figure is likely to rise to 80 lakhs by 2030.

As every year, yet another World No Tobacco Day has arrived, requesting you to refrain from tobacco and smoking for this day. This is to show that, yes, you can have fun as well as face whatever life throws at you without the aid of nicotine jabbing your brain. And hopefully you’ll chuck this habit. Tobacco, ranging from desi bidi to high profile cigars, has no favouritism and has no qualms in harming all organs in your body. Smoking is linked to at least 15 types of cancers including lung cancer and breast cancer. Every odd puff you inhale damages your lungs, blood vessels and cells.

Quit It To Breath Life...

Young people in their 20s and early 30s may not feel any difference about their health due to smoking. Just go for a short jogging. Your 5 minutes you’ll be wheezing painfully and then you’ll realize how much your lungs are damaged. Isn’t lack of stamina in this age something to be ashamed of? Your decision to quit may have multiple reasons- to set a good example to kids, presence of a pregnant woman in the house or just to take charge of yourself.

Have you attempted this before? Don’t be disheartened, it does take time, effort and perhaps 2-3 goes to get rid of tobacco from your life. Your reasons to smoke (socializing, as stress relief etc) needs as much attention. How else will you replace cigarette with something beneficial to you like physical activities, a hobby or some smoke-free family time? When you quit, it seems like your day is one long, nonstop craving for a puff. But did you know that most cravings last only 3-5 min? this you can easily tackle by diverting yourself with a friend’s company, a hobby or physical activities like brisk walk.

Start today and stick to it. Yes, there might be a party tonight where you’d usually fag. Don’t adjourn. Do you have a post-lunch or dinner cigarette routine? A recent study says that certain foods like meat make smoking more agreeable. But foods like fruits, veggies, cheese etc make smoking horrible. So swap! Same logic applies to drinks. Smoke and alcohol is deadly combo; increases your chances of mouth cancer by 38 times. Fizz drinks, booze, tea and coffee add more kick to your cigs. So swap these with water and fruit juice. It won’t make you a big bore. This arrangement is just until you break the habit. Then you can get back to your daily dose of caffeine.

“Tobacco has already maimed my internal organs and health. Why should I quit then?” The excuses smokers come up with can be quite hilarious. But the truth is that body starts to show its gratitude in mere 20 minutes when after you quit. Your BP and pulse turns normal. After a day, your lungs begin to clear. Your body will be free of nicotine in 2 days while your senses perk up. You’ll see the difference in your breathing before 3^rd day; easy and energetic. Your blood circulation improves in no less than 2-3 months. And these benefits will only improve and increase…

So are you ready to quit smoking on the World No Tobacco Day?

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It is summer. Always carry a water bottle for easy access when at work or running errands.

Water is there in every cell, tissue, and organ in your body. That’s why adequate fluid intake every day is essential for health. It is found in unlikely places like a crunchy potato wafer and that tempting cheese burger. Most fruits and vegetables contain lots of water but it’s the fluids that we drink contain the most water.

Water is the way to go!

In an average we lose just less than 3 litres of water daily by sweating, urine and breathing. It would be surprising to know that we get more around 30% of our daily fluid needs from foods we eat. For example, soups and other foods that is 85-95% water such as cucumber, carrots, tomatoes, oranges, and melons. The rest comes from water and beverages. Do a simple math and it would come to around 6-10 glasses daily depending on your activity levels.

Have you been told to cut down on tea and coffee? Tea and coffee contains caffeine, a stimulant that makes you feel more alert for a short time. Women who are pregnant or have high BP should limit them. But tea has some plus points compared to coffee. Tea has less than half the level of caffeine than coffee. Research says that antioxidants from tea may help reduce risk of some cancers & heart disease.

In a tropical country like India, it is even more important to drink fluids as loss happens faster. But thankfully, we have cool options like coconut water, fruit juices and smoothies that are high in vitamins. When you blend fruit, sugars are released. So you needn’t put extra sugar. Then there is milk highly rich in calcium. But condensed & flavored milks, shakes & energy drinks are not as good an idea with their added artificial sugar.

Water - a vital nutrient

Nothing like water to perk up, is there? If you don’t drink enough water your body will simply take out the water it needs out of the cellular structure for more urgent jobs. Losing even a tiny part of body weight through water loss can cause dehydration. Symptoms include thirst, discomfort, flushed skin, impatience & irritability, increased pulse rate and nausea. If you are physically active you are in an even higher risk group for dehydration. So keep sipping and drinking as often as you can.

Hey people, water helps you lose weight, energize you and most importantly, is free. And to get into the habit of drinking at least 8-10 glasses of water? Any suggestion? Share them here. You may be helping a few others.  Let the ideas flow…

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Weight loss is a gradual and natural process, not a puppet dancing to the tunes of your idea of a perfect figure. If being thin and being toned are two different things to you, you are probably not losing weight the right way.

Caloric Balance to Healthy Weight

Calories matter! Weight management is all about balance; balancing the calories you consume with the calories your body uses or ‘burns’ through activities. Don’t choose a diet or an eating plan just because it worked for your neighbour’s niece. Your body’s needs may be utterly different. And for God’s sake don’t deprive yourself. Your meals must contain things that you like and have been eating since small. Be true to your genes, babe!

If you are sustaining your present body weight, you are in ‘caloric balance’. If you need to put on weight or to shed weight, you’ll need to tilt the scale in the right direction to achieve your goal. Confused? Have a look at the chart below.

You need to eat something, not tea/coffee, within first 10-15 min of waking up to kick start your metabolism into action. A healthy breakfast ensures that your body doesn’t go into starvation mode. As you go ahead with your chosen diet and activity plan, keep track of your progress. Don’t you want to know whether your attempts are working or not? No shying away from scales and tape measures then.

Did you know that more than an hour’s workout a day actually leads to loss of muscle tissues and lower metabolic rate? And please, forget the glossy ad on TV. Nobody loses 10kg in 2 weeks unless they fall ill. It will be much simpler if you choose to fit in physical activities brisk walking, a sport, gardening or cooking in your schedule.

Ice cream, cheese pizzas, pakoras, samosas, fizz drinks… Mm, pretty tempting! But who is telling you to abstain completely? You are allowed to ‘cheat’ once in a while as long as it doesn’t become habitual as well as if you make up with some physical activities. Lost again? Lets brief you with a few examples. You’ll be pleasantly surprised.

Once your body is attuned to healthy eating and hydration habits, which will obviously take its time, it is all under your control. Stick to them, stay disciplined and soon the mirror will see a new you.

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Is there anything new that needs to be focused on? Not really. You know very well how to take care of yourself. But you slip. Or some habits might just have zoomed out of focus due to the frenzied lifestyle. Let’s keep it to the basic four. Healthy eating, regular physical activities, sound sleep and of course stress busting. Proper sprucing and healthy personal habits can help you fend off diseases as well as feel good about yourself.

Creat Your Daily Health Plan

Wonder why you don’t lose weight even after eating healthy and slogging in the gym? Sleeplessness. Women are twice as likely as men to have problems falling or staying asleep. At least 7-8 hours of shut-eye is fundamental and no compromise on that. Have dinner atleast 2 hours prior to sleeping and have a cup of warm milk before you hit the bed. Meditation also works. This is the keystone of your total well being.

Yes, there is something called ‘low stress’ diet, which is basically food low in sugar, starch and bad fat. Fruits and veggies with adequate hydration will of course take the top hat in your diet sheet. If your face falls at the sight of veggies, you can find lots of recipes on internet that are both healthy and tasty. Are you considering supplements? Not a bad idea if you are deficient, but take it after consulting with your doctor. And oh, very importantly, laugh. It is a slap to most of your stresses.  It lessens your blood pressure and relaxes you.

Make A Daily Fit Log

Physical activities are moving towards nonexistence day by day. Human body is not designed to stay glued in one place except at the time of nature’s call. And it protests with flabs on belly and fats on thighs at first. Then if you still do not respond move on to more stringent measures. Why not merge your activity-quota for the day with your hobbies? You do have a hobby, right? It is real sad if you do not have any, you know. No, you can’t blame packed schedule for this. Hobbies present a slice of job-free and duty-free time. It is your me-time. Reading, dancing, practicing a sport, gardening, spending time with kids, walks, needlework- options are endless. And no man is born as good-for-nothing. Find what you enjoy and indulge.

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69% Indian women say they can balance career & home. How true is this?

If you’re feeling overtaxed and finding it more difficult than ever to juggle the demands of your job and family, you are not alone…

The International Day of Families is observed on May 15 every year, since 1992 when the UN General Assembly passed a resolution proclaiming it. The concept of family is in a state of constant change, often under the influence of socio cultural and economic parameters. Though the importance family and its well-being have never been questioned, at times we do need a reality check. This day provides an opportunity to promote awareness about various issues relating to families and reflect one’s role and contribution to the family- healthily speaking.

Ensuring work family balance

The bottom line is simple. For any society to be healthy it is necessary that its basic unit, family is taken care of. The theme for 2012 International Day of Families is ‘Ensuring work-family balance’. Balancing family life and work forms the basis of the family’s ability to provide economically and emotionally for its members. But that doesn’t mean that one can be an ever-lasting fueled machine. This particularly holds true for Indian women who never stop trying to be all-in-alls.

Total inability to say the word ‘No’ has always been a problem for Indian women in general. Though it is an assertiveness issue, it has much to do with family-work harmony. When you don’t say ‘no’ when required you tend to take on everything that we want to and what others want us to do. So by the end of the day you are drained, stressed and overwhelmed. Just do what you are good at, others will do the rest. There is nothing wrong or shameful in asking your husband & kids to lend a hand. In fact a husband/wife team works well when expectations and everyday jobs are clearly defined and divided.

It is anyway too difficult to accomplish anything excellent when you’re exhausted. And even if you do you’re not likely to derive any joy out of it (then what’s the point?). Look after yourself by lacing healthy eating with some regular activities as a family. Then you can safely say that your family is safe in your hands.

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At least one-third of all cancer cases are preventable. Prevention offers the most cost-effective long-term strategy for the control of cancer. ~ World Health Organisation

World Cancer Research Fund International published its expert report that examined the links between cancer and diet in 1997. WCRF started off a global debate in 2007 when its study linked processed meat as a major risk factor for some forms of cancer. The same study pointed out that ‘fibre rich foods including green veggies and fruits’ provided protection against bowel cancer.

Around 80% of cancers are due to ‘environmental’ factors which are largely preventable like dietary habits, lifestyle choices, behavioral patterns including reproductive and sexual practices, use of tobacco and alcohol etc. And all these are well within human control, only if you choose to. A simple change in dietary habits and incorporating exercises into the daily routine, combined with raised awareness and periodic screening would keep away most of the cancers.

Are you overweight? There is a simple test to determine. Divide your height by weight. The resultant figure is your Body Mass Index. And if your BMI is 25-29, you are overweight and if it is 30+, you are obese.

Together We Can Prevent Cancer....

Being overweight considerably increases one’s risk of getting endometrial (womb), breast, prostate, and colon cancers. Fresh fruits and veggies are assets in waging war against cancers. Think outside the box i.e. think beyond apples or bananas. These are good, but also go for mangoes, watermelons, pine apples and even exotic ones like asparagus and kiwi. For most of us, vegetables can get quickly dull. Try something new. Say, if you cook your veg with an herb you don’t normally try, like celery leaves?

Having Calcium and Vitamin B rich food is giving the body extra power to fight most diseases. But they are especially important for women. You may by design think of milk when someone says ‘calcium’. Its fine if you don’t like milk. There are cheese, baked beans, nuts and oatmeal to compensate.

The immense emotional trauma and economical burden associated with cancer makes it more than a number, especially in a country like ours. Survival rates are low because more than two thirds of the cases are diagnosed much too late. It just seems mind-boggling that a sizable chunk of these ordeals could be saved by healthy diet. So are you ready to spread the word? Share what you do to protect yourself?

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Statistics show that some 36 million people died of lifestyle diseases in 2008.

When World Health Organization created Move for Health Day in May 10 2002 to promote physical activities, little did anyone expected it to become a movement. Deskbound lifestyle, fast-food culture, ever-on-the-rise toll in lifestyle diseases- WHO’s Move for Health campaign 2012 has enough motivation to instruct its member states and individuals to pull up their socks and give some attention to physical health. Okay, so how much physical activity do you actually need? And here is the more burning question- “WHEN? I don’t have time…”

Move for health to protect our health, hopes and lives.

There are numerous ways that everyone, including those women who juggle-struggle between kids, family and office, can integrate some physical activities into their daily routine. And its easier than you imagine! Forget cycling, hiking or swimming if they are utterly impractical. But can’t you squeeze in a couple of 10-minute brisk walk in your day? How about a 10 minute before work, one during lunch and one after work? For instance, if you are a bus traveler, you can get down at a stop before and walk to office. Come on, you can and before long it will be as ingrained in your life as daily brushing of teeth.

Brisk walking, jogging, cycling, swimming, gardening, any sport or game, dancing, doing your household chores faster– anything would do. Just stick to it. Well and good, if you get your family and friends to join you. Mix and match and vary activities to shoo away boredom. Now how do you know you have done enough? Simple, it’s the ‘talk test’. Can you talk but not sing during whatever activity you’re doing? Yes? Way to go people, you are on the right path.

Ungluing your child from the couch or away from computers is another challenge. But you can make it happen if you choose to be active. If parents are enthu enough for physical activities, it is bound to rub off on children. After all, nothing as infectious as fun family time together, right?

In near future, the lifestyle diseases like diabetes, obesity, high BP etc might become alien in your circle. Move for it! It is not just a welcome weight-loss strategy, but a wise choice that will make all the difference to your being: physically, mentally and spiritually.

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Did you know that the best time to buy footwear is late afternoon? It is because feet get a bit swollen at the end of day. Shoes comfortable at that time will be comfy at all times of day.

With the ignorance of simple facts like these, it is no wonder that foot ailment remains one of the most common but least tackled health issue among young women. How many of your fellow female colleagues you meet daily wear the right footwear according to you? How many of them form the legends of making their leg-ends greasy by doing weekly massages? How many of them get hot in water for relaxing their body foundation points, the feet? Very few!

Where Feet Come First

You may have come across many fashion freaks in the ‘working-women-web’, driven by a strong inclination to look taller and slimmer. How far are they willing to damage their foot-health to be ‘with it’? If you pause to think about it, a pencil-heal has nothing to contribute to your work, unless you job has something to do with the entertainment area.

Foot discomfort is not uncommon but most women think it as no big deal. Inappropriate footwear takes the crown among other causes like bruises, blisters, sprains etc. This is why the use of ankle and foot orthoses and other preventive measures such as regular walking, cardio exercises, etc. have been prescribed over and again for better foot health by many specialists.

Young women do go for this ‘Comfy-yet-Funky’ footwear. How comfy is the million dollar question. Opt for shoes that are resin based and resistant to micro-bacteria and fungus, in short, one that makes you stay away from dirt & dust. And heals as daily wear? Seriously? If you are that fixated with heels, at least keep them for parties. Is your high heel really heel-supportive? Also, one foot would be larger than the other for nearly everyone. Fitting on the larger foot first would be the best way to go about your purchasing. Please keep these in mind while selecting your beauty-based-boots or style-stating-sandals.

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Dieting is not being content with half a lemon and carrot on your platter but rather going for whole grains and complex carbohydrates that will keep you full and will be nourishing…

Barbecues, picnics, iced drinks, ice creams, smoothies- summer simply brims with all these joys as though to make up for its overwhelming heat. Summer spells outdoors, warmth and adventures while it tantalizes you with those fizz drinks and fritters. Yet you cannot find a better time to start shed off those stubborn kilos. Of course most summertime fun orbit around food so you might as well plan ahead if you don’t wanna commit slip-ups in your diet.

No, we are not presenting you a meatless meat pie by telling you to diet (people have a tendency to think of diet as starving or skipping meals). In fact, we are advocating an overall healthy eating habit. Eating small meals every 2-3 hours instead of 3 large meals a day works wonders to improve your metabolism and keep your body happy. Skipping meals will NOT help you to lose weight. Quite the contrary, it will make the body cling on to the calories with even more vigor. You must have heard this a few times, but that doesn’t diminish the iron-clad rule of at least 8-10 glasses of water or fluids.

Switch to easy and healthy summer diet..

Crash diets? It’s the worst idea ever. Your body has its own personality and pushing it to edge with crash diets and heavy workouts will only produce reverse results. Don’t shun fats. Did you know that to eliminate unnecessary cravings, your body needs some well-earned fats? Good fats like olive oil, avocados, nuts and fish are actually good for your body and no, you won’t gain weight. The pregnant woman needs to be extra careful in summer; hydration is as major an issue as the intake of healthy calories.

Listen to your body. It is alright to indulge once in a while. It is alright to eat less than usual when you feel like it. Did you know breakfast is considered the worst meal to skip? Not that you can skip any meal for that matter, but skipping breakfast has the worst repercussions. It is like refueling yourself after a good night’s sleep to keep up the smart metabolism. Some cooling and traditional grand-mom suggestions include water melon, musk melon, cucumbers, gherkin, sattu of gram or barley. And they are simply perfect for the season. There are so many natural drinks to choose from like aam panna, sherbets of rose or sandal, thandai, buttermilk, coconut water, and barley water. Let those be your chill pill this summer.

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Crossing down my street lane, I spot one in every 20 of my neighborhood pals wheezing and sighing heavily with occasional episodes of breathlessness.  This bizarre breathing is definitely not the types you and me do on seeing a beautiful young woman being wooed by our love partners with jealousy-filled eyes. This is something different. This is something worse. Trust me! It is worse than that! It is the wheezy asthma. I can’t ignore it. Can you? 

Did You Know?

• Women are more prone to this breathlessness.

• Asthma is hereditary. Now, this is something you would hate inheriting from your mom and dad or other blood relatives as a legacy, but we have no control on inheriting it, as it is the DNA that plays the gene wand here. My mom had it. Unfortunately, my little sis has started getting the symptoms of asthma lately.

Know your breathing. Is it Asthma that makes you breathless? I am asked this question very often by my confused counterpart damsels. The symptoms can be answered by asking some questions from yourself like:

• Am I becoming too allergic?
• Are my nights terrible over the throat?
• Do I occasionally feel breathless?
• Does my chest feels heavier sometimes? (Not from outside, as we all wish, but inside!)

Nodding? Ask me, there is cure for sure. Find out what are you allergic to. Then, keeping away from them will help you in keeping away from the ailment.

In today’s meticulous and breath-taking competition, we, the responsible females, cannot afford to lose control over our own breath. In lack of any particular straight forward cure, only a little insight about asthma is what we must have to stay abreast with our male counterparts.

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