Health & Nutrition (india) - June 2016

CONTENTS JUNE 2016 O VOLUME 28 O NUMBER 3 Website: www.magnamags.com

O

E-mail: [email protected]

REGULARS 8

DIET

Small Doses

44 Nutrition Update

Notes from the editor

Trends in diet, food fads and more…

10 Readers’ Pulse

48 Diet Wise

Letters and reactions

Tweak your bad food habits

HEALTH

12 Health Flash

Latest medical discoveries, views and more...

20 Health Special

52 Food Note

The power of soya

56 Nature Nurture

Health and beauty benefits of sesame seeds

Prevent cancer recurrence

26 Senior Care

Simple home exercises for your well-being

FITNESS

60 Fitness Forum

The latest in exercise, fitness trends and more…

30 Body Basics

The causes and treatment of vertigo

64 Fit & Famous

Tiger Shroff reveals the secrets behind his chiselled body

34 Healthy Mind

Tackle memory loss

64

39 Sleep Well

Dipika Kakar reveals her sleep secrets

Fit & Famous Senior Care

26

70 Muscle Guide

Follow our quick muscle-building plan

40 Health Alert

Fight child obesity

80

Fit For Life

98

Healthy Looks

44

Nutrition Update

88

Parenting

40

Health Alert

Editor VINODINI KRISHNAKUMAR

Reporter AISHWARYA P. VAIDYA

Fitness Forum

60

FEATURES 88 Parenting

Sonali Bendre’s parenting mantras

92 Dental Care

Treating periodontitis

95 Self Care

DIY tips and tricks to live a healthy life

76 Healthy Moves

98 Healthy Looks

Mobility exercises for arthritic joints

Banishing dark circles; why over-exfoliation is harmful and more…

80 Fit For Life

Asha Bhosale on healthy and happy living!

102 Beauty Care

Solutions for body acne

84 Success Story

105 Health Buzz

Know how Arun Cherian lost 18 kgs in eight months

Health happenings of the month

106 Happy Couple

6 vows to bring you closer to your spouse

70

110 Travel

Muscle Guide

Exploring the Kairali Ayurvedic Health Resort

113 Q & A

Our panel of doctors answer your queries

Editorial Assistant PRABHAKAR A. PUTHRAN

Chief Photographer SANJIT SEN

Graphics Designer PRANITA P. SHETYE

Resident Editors MEETA MISHRA (NEW DELHI) NANDINI R PENNA (HYDERABAD) C S S LATHA (CHENNAI) KAKOLI PODDAR SUDESHNA CHAKRAVARTY (KOLKATA)

Bureau Correspondents TRISHA MAHAJAN (NEW DELHI) APOORVA SOMAIAH (BANGALORE)

ADVERTISING Advertising Director ASHOK DHAMANKAR

Regional Manager (North) KUMAR SHWETABH

Assc. Advertising Manager VINEET RAUT (MUMBAI)

Branch Managers REKHA KAMBHOJ (BANGALORE) SURESH CHANDRASEKARAN (CHENNAI) ASHIM BANIK (KOLKATA) MITESH PATANGE (PUNE)

Assc. Advertising Manager RAMANSHU VERMA (NEW DELHI)

Advertising Executive ROSHAN FRANCIS (BANGALORE)

Content & Digital Sales RAJEEV MOKASHI

Panel of Experts NIRAD VENGSARKAR (Orthopaedics) R. K. ANAND (Paediatrics) MAHESH LALWANI (Dentistry) RUI FERNANDEZ (Dermatology) AJIT R. MENON (Interventional Cardiologist) ANAND HARISH GOKANI (Diabetology) CHRISTOPHER DE SOUZA (ENT) MANIK HIRANANDANI (Acupuncture) ALI IRANI (Physiotherapy) DILIP NADKARNI (Sports Medicine) KEIKI R. MEHTA (Ophthalmology) RUPIN SHAH (Andrology) AVAN DADINA (Obstetrics & Gynaecology) ASHIT SHETH (Psychiatry) DEEPAK N. AMARAPURKAR (Gastroenterology)

Diet Wise

48

MAHINDER C. WATSA (Sexology)

“As a working mum, juggling a hectic lifestyle, I rely on Wellwoman to provide me with the nutritional support I need, helping my health and vitality shine through.”

Kirsty Gallacher

Sky Sports Television Presenter Vitabiotics Wellwoman® is an advanced range of nutritional products designed to safeguard your nutritional intake, with micronutrients B12 and iron which contribute to normal energy release and immune system function. With over 40 years of Vitabiotics’ expertise, there’s no women’s supplement range more relied on than Wellwoman.

†

*UK’s No1 women’s supplement brand.

*UK’s No1 women’s supplement brand. †Nielsen GB ScanTrack Total Coverage 52 w/e 31 Jan 2015

NB remember to change RDA and footnote from * to † or MEYER ORGANICS PVT. LTD. (ISO 9001 certified) other relevant symbol

Also Available on

A 303, Wagle Estate, Thane. Mumbai, INDIA. email : [email protected] contact : 022-25817000

Join us for the health conversation and special updates on

facebook.com/Meyer Vitabiotics

@MVitabiotics

For more information please visit

www.vitabiotics.in

QSmall Doses “The only place where your dream becomes impossible is in your own thinking.”

M

– Robert H Schuller

ore than seven decades of singing, and still raring to

croon… At 82, melody queen Asha Bhosle still tours countries, performs live, and is brimming with energy! All with her trademark vivacious smile intact. How does she do it? ‘Fit For Life’ decodes what keeps her ticking. Read on, as Ashaji truly rocks! Rocking it in Bollywood is our cover boy and stunt sensation Tiger Shroff. Tiger’s killer action and dance moves have catapulted him straight into the big league. ‘Fit & Famous’ unearths the fitness secrets behind Tiger’s smoking hot abs. They’re a revelation, indeed! Also inspiring is the story of 34-year-old Arun Cherian, VP, GIBSS, who lost 18 kgs in eight months! The trigger: Cherian didn’t fancy his prospering belly, while still so young. ‘Success Story’ traces the journey of a self-driven man’s resolve to lose weight, without expert help. Worth applauding! A growing epidemic called childhood obesity is plaguing us. Supposedly, every two in five kids in the age group of 7-17 years have an unhealthy BMI (Body Mass Index). ‘Health Alert’ points out how besides junk food, physical inactivity, thanks to the rising exposure to technology, is to blame. Tackle the issue – get your kids moving! Move your body too, if you have weak joints. We are born into this world with full mobility. But as we age, most people begin to slowly stiffen up. Follow our mobility exercises in ‘Healthy Moves’ and regain your bone strength… We also have in this issue tips on how to make love last (‘Happy Couple’); a guide on preventing cancer recurrence (‘Health Special’), to mark International Cancer Survivor’s Day in June; and much more… Savour reading, while we sign off with a li’l prayer to the Gods to ‘shower’ their blessings upon us soon!

[email protected]

QReaders’ Pulse

LETTERS FROM OUR BEST CRITICS AND ADMIRERS

Y

PRETTY PARINEETI!

our May 2016 cover story with Parineeti Chopra was inspirational! It was interesting to know that Parineeti shed her pounds the right way; through diet and exercise! She is a perfect role model for all youngsters! Yadnya Suri, Mumbai

SUBSCRIPTION RATES: For India Rs 1020/(1 year/12 issues), Outside India Rs 3000/(1 year/12 issues) Cheques to be drawn in favour of Magna Publishing Co. Ltd., Mumbai SEND ALL Subscription, inquiries/address changes to [email protected]

Health & Nutrition magazine now available in digital editions. Just hit.... Magzter.com Readwhere.com in.readly.com You can follow us on… @Health_Magna www.facebook.com/magna.health.nutrition

SELFIE ALERT!

Y

our article ‘Death by Selfie’ was informative. In today’s world, where addictions of all kind are on the rise, who would ever imagine that a wee thing such as a ‘selfie’, could lead to so many deaths! Crystal Matthew, Pune

VACCINATION VOWS

V

accinations protect a child against life-threatening diseases; but many parents still don’t administer essential vaccinations to their children, according to the doctors associated with the Indian Academy of Pediatrics (IAP). As parents, we need to take necessary steps towards protecting and immunizing our children. A healthy and diseasefree life is every child’s right, do not take this right away from them! Smita Iyer, Mumbai

AGE IS JUST A NUMBER

A

72-year-old Haryana woman recently delivered a healthy baby boy after 46 years of her marriage. The couple – Mohinder Singh Gill (79) and his wife Daljinder Kaur – were childless and decided to have a baby through IVF. Kudos to their spirit! Amaya Kapoor, Kolkata

WRONG DIAGNOSIS!

E

xperts claim that 50% of ‘asthmatics’ don’t really have the disease! Recently, a sevenyear-old boy ‘diagnosed’ with asthma had been on medication for three years. However, a CT scan revealed that it was actually a peanut stuck in the trachea that had caused the breathing difficulties. If you’re having a breathing problem and your doctor has diagnosed you with asthma, it’s wise to go in for a second opinion. Kiran Thomas, Mumbai

ATTENTION READERS!

Got a Success Story? Have you recently reached a milestone in your life? Ran your first marathon? Dropped a few kilos? Or maybe, after all these years, you’ve finally stopped nibbling on your nails? Whether your success is big or small, write to us with your story. Put ‘Success’ in the subject line, and e-mail us at [email protected]

Health P

revent cancer recurrence …

Know about mild cognitive impairment… Latest medical breakthroughs… Fight childhood obesity… Stay healthy, stay hearty!

QHealth Flash

STAY UPDATED WITH THE LATEST MEDICAL BREAKTHROUGHS

Are you losing your hearing? T

My pet made me ill! Y

ou’re far more likely to get sick from another person than from your pet, but you’re still at risk, especially if you have a weakened immune system or are otherwise at high risk (elderly people, pregnant women, and young children). You can pick up ringworm (a fungal disease), from the skin of an infected dog or cat, leptospirosis (passed from the urine of an infected dog), or cat scratch disease (primarily from kittens). If your pet has diarrhea, you can get infected too if you have contact with its feces and don’t wash your hands well. Take these following precautions: ✦ Always wash your hands well after handling pets or cleaning up after them. ✦ Control fleas and worms in them. ✦ Keep your cat’s nails trimmed. ✦ Take your pets to the vet for regular checkups and vaccinations. ✦ Don’t let a pet lick your mouth or an open wound or cut – and don’t kiss your pet on its mouth.

he ‘Hearing Handicap Inventory for the Elderly’ is a questionnaire designed to identify problems that your hearing loss may be causing you. Circle an answer after each of the following questions, and assign these point values to each answer: Yes (4 points), Sometimes (2 points), and No (zero points). 1 Does your hearing problem cause you to feel embarrassed when meeting new people? 2 Does a hearing problem cause you to feel frustrated when talking to members of your family? 3 Do you have difficulty hearing when someone whispers? 4 Do you feel handicapped by a hearing problem? 5 Does a hearing problem cause you difficulty when visiting friends, relatives or neighbours? 6 Does a hearing problem cause you to attend religious services less often than you would like? 7 Does a hearing problem cause you to have arguments with family members? 8 Does a hearing problem cause you difficulty when listening to the TV or radio? 9 Do you feel that any difficulty with your hearing limits or hampers your personal or social life? 10 Does a hearing problem cause you difficulty when in a restaurant with relatives or friends? Note: If your score is 10 or higher, consider a referral to a hearing specialist.

ANTIBIOTICS ALERT T he Indian Medical Association (IMA), New Delhi, has asked doctors to maintain caution while prescribing antibiotics to heart patients as some drugs may increase the risk of a cardiac arrest. A campaign has been

launched by the IMA to raise awareness among its 2.5 lakh members on the importance of maintaining caution while prescribing antibiotics. “There are certain antibiotics which may increase the risk of heart

Weight loss helps sexual, urinary function

O

besity is a leading risk factor for many chronic medical conditions, including diabetes and heart disease. But a study published online in the ‘Journal of Sexual Medicine’ suggests that losing only a modest amount of weight may improve your sexual function, boost your sex drive (libido), and reduce urinary tract infection symptoms. After eight weeks on the weight loss diet, men in the study lost 5 to 10 % of their body weight and enjoyed the following benefits: ● Improvement in assessments of erectile function. ● Improvement in sex drive (libido). ● Reduction in urinary tract infection symptoms, including increased urinary urgency and frequency.

attack in people with underlying heart diseases such as arrhythmias, structural changes to the heart or heart damage from a previous heart attack,” said Dr K K Aggarwal, IMA’s Secretary General.

QHealth Flash

STAY UPDATED WITH THE LATEST MEDICAL BREAKTHROUGHS

Quit smoking to ease back pain S

moking has been associated with degenerative disc disease and other back problems. A study published in the ‘Journal of Bone and Joint Surgery’ suggests that it may also hinder treatment to relieve an aching spine. The study included 5,333 patients with pain from a spinal disorder who were followed over an average of eight

Midlife obesity increases dementia risk A

bigger belly during your middle age may mean a greater risk of developing dementia in your senior years, suggests a study published in ‘Neurology’. The study focused on 8,534 twins, aged 65 and older, who were categorized based on their body mass index (BMI), a ratio of height to weight) after assessments done during their middle-age years (mean age about 43). Dementia was diagnosed in 350 of the participants. The study found that compared to people of normal weight, those who were overweight (BMI of 25-30) were more than 70 % more likely to develop dementia or Alzheimer’s Disease later in life, while obese subjects (BMI greater than 30) faced a nearly fourfold increased risk.

months. Compared with patients who had never smoked or stopped smoking during the study period, those who continued to smoke had significantly greater pain, the study found. Given a strong association between improved patientreported pain and smoking cessation, this study supports the need for smoking-cessation programmes for patients with a painful spinal disorder.

A

Exercise, computer use combat cognitive impairment

combination of exercise and computer use can reduce the risk of mild cognitive impairment (MCI), a potential precursor to dementia, among elderly adults, suggests a study published in the issue of ‘Mayo Clinic Proceedings’. Compared to people who reported no exercise or computer use, those who exercised but did not use a computer were 39 % less likely to have MCI, while the odds of MCI were 47 % lower among those who reported computer use and no exercise, the study found. Participants who reported both exercise and computer use had the greatest reduction in MCI risk – 64 %.

Blood in semen

‘H

TOO MUCH TV BAD FOR HEALTH

R

esearchers in the ‘Journal of the American Medical Association’ noted that TV viewing is associated with sedentary behaviour and unhealthful eating habits. They concluded that every two hours of television viewing was associated with a 20 % higher risk of Type 2 diabetes, 15 % greater risk of cardiovascular disease and a 13 % higher risk of death from all causes.

ematospermia’, or ‘blood in the semen’, can be frightening, but it’s not always a sign of a serious medical condition. It can occur once or multiple times over weeks, and sometimes has no apparent cause. In younger men, hematospermia may arise from infections, inflammation or blockages in the genitourinary tract. Sexually transmitted diseases, such as gonorrhea, genital herpes and Chlamydia, may also cause blood in the semen. For older men, one of the most common causes is prostate biopsy – men may have blood in their semen up to three or four weeks after this procedure. Hematospermia may also result from benign prostate enlargement or a benign or malignant tumor in the prostate, bladder, testes or seminal vesicles. Whatever the cause, tell your doctor if you find blood in your semen, especially if it persists.

QHealth Special

Cancer SURVIVING

On the occasion of International Cancer Survivor’s Day, this month, we urge readers to guard against recurrence of cancer.

I

f you’re a cancer survivor, you know that completing your treatments was just one step in your cancer journey. Transitioning to recovery brings with it, its own set of challenges. One of them being a nagging worry that your cancer may return. Compelling new evidence suggests that as a cancer survivor, you can play an active role in preventing recurrence and improving your long-term survival. Until now, much of the health advice dispersed by doctors followed conventional wisdom but wasn’t supported by evidence-based data. The American Cancer Society (ACS), for the first time, is issuing formal Nutrition and Physical Activity Guidelines for cancer survivors. The guidelines, backed by years of research, advise how to improve survival and help prevent recurrence or the development of a second primary cancer. Among the ACS’s recommendations:

1

Eat a healthy diet and fill your plate with a large variety of whole grains and colourful fruits and vegetables.

Studies have associated a high intake of vegetables, fruits and whole grains with a decreased rate of cancer recurrence. They also suggest that a wide variety of healthful foods confer more benefit than a few specific foods. Aim for two to three cups of vegetables and one to two cups of fruit daily.

2

Limit red meat and added sugar.

In one study, colon cancer survivors who consumed a high intake of red meat and sugar had a decreased rate of overall survival from cancer and other conditions. And, although studies haven’t tied high intake of sugar to cancer recurrence, try to stay away from it – foods high in added sugar, tend to have little dietary value and contribute to unwanted weight gain.

Studies have associated a high intake of vegetables, fruits and whole grains with a decreased rate of cancer recurrence.

3

Avoid dietary supplements when possible.

No study has shown that a supplement helps protect against future cancers or improves long-term survival. Some suggest dietary supplements may do more harm than good. Unless your doctor specifically recommends a supplement because you have a deficiency, try to get your nutrients from food sources instead.

Active survivors benefit from improved heart and lung function, muscle strength, balance, mood, energy, self-esteem and quality of life.

4

Be physically active.

Studies of people with breast, colorectal, prostate and ovarian cancers consistently point to an association between regular exercise and decreased risk of cancer recurrence and improved overall survival. Active survivors benefit from improved heart and lung function, muscle strength, balance, mood, energy,

self-esteem and quality of life. Get at least 150 minutes of moderate aerobic activity (brisk walking, light gardening, water aerobics) or 75 minutes of vigorous activity (jogging, heavy gardening like hoeing or digging, fast swimming) a week. Devote at least two exercise sessions to strength training. Begin activity as soon as possible after diagnosis or treatment. If you have limited mobility, try to avoid long periods of inactivity. At the least, try to move around in three 10-minute increments each day. You don’t need to join a gym to be active; simple power-walking with a friend will do.

5

Achieve and maintain a healthy weight.

Obesity is a major risk factor for many cancers. If you’re overweight or obese, it’s essential that you lose weight. Increasing evidence shows that excessive weight is a good indicator of cancer recurrence or poor overall survival outlook. Some cancers or treatment may cause too much weight loss, resulting in the risk of malnutrition or other complications. Work closely with your dietitian to ensure you’re getting essential nutrients. Don’t give up physical activity – you need strong muscles and exercise’s cardiopulmonary benefits – but avoid vigorous workouts that burn lots of calories.

6

Don’t give up physical activity – you need strong muscles and exercise’s cardiopulmonary benefits – but avoid vigorous workouts that burn lots of calories.

Your health focus shouldn’t be on cancer alone.

Cancer survivors are at an increased risk of developing chronic conditions like heart disease, diabetes or osteoporosis – in fact, almost half of all cancer survivors die from another condition. Following the ACS guidelines can help keep other types of cancers and diseases at bay. Encourage your family members to follow these guidelines, too. People whose family members have cancer run a higher risk of developing the disease. You’re setting a good example for future generations by promoting healthy lifestyle behaviours that improve your survivorship status while reducing your loved ones’ risk of getting cancer one day.

The U.S. Apple Export Council

Promotion campaign in India managed by: The SCS Group 651 Pace City-II, Sector 37, Gurgaon (HR), INDIA 122 004 Ph: +91(124)434-4500 • Fax: +91(124)434-4501 www.usaapples.com • [email protected] facebook.com/USAppleExportCouncil twitter.com/USAECIndia

QSenior Care

The benefits of physical activity extend well beyond good health and strong muscles. They can strengthen the heart, and lift the spirit.

Home

Exercise T

he benefits of exercise are usually measured in terms of stronger muscles and improved cardiovascular fitness. But recent research suggests that even simple athome exercises can do wonders for your mental and emotional outlook. Researchers found that athome exercises can help people with coronary heart disease feel more hopeful about their future. This is especially important, as hopelessness is associated with worsening heart disease and death. The study was presented at the American Heart Association’s scientific sessions. The benefits of exercise include the natural boost in ‘feel-good’ chemicals in the brain, increased energy and fitness, and the sense that you are taking control of your health, says Leslie Cho, MD, co-section head of Preventive Cardiology and Rehabilitation at Cleveland Clinic. “Exercise increases the body’s natural mood enhancers, which help patients,” Dr Cho says. “But most of all, it helps with the overall sense of well-being.”

Physical and mental health

These mood-enhancing benefits can be especially important for heart patients, who are more prone to depression and anxiety following a diagnosis of heart disease or a procedure such as stenting or bypass surgery. Researchers noted that there has been considerable research linking hopelessness and depression with poor outcomes for heart patients. But because there has been relatively little research on ways to eliminate hopeless feelings, the researchers set out to measure the emotional benefits of home-based exercise and cardiac rehab. “An integral part of cardiac rehab is stress and depression management,” Dr Cho says. “Some programmes teach meditation and how to do behaviour modification.” Interestingly, while hospital-based cardiac rehab led to numerous health improvements, researchers found that a home-based exercise programme appeared to do a better job at relieving

The benefits of exercise include the natural boost in ‘feel-good’ chemicals in the brain, increased energy and fitness, and the sense that you are taking control of your health.

Patients who walked or biked at least three days a week reduced their hopelessness scores (as measured by questionnaires created by the researchers) by an average of 12%.

feelings of hopelessness. The researchers suggest that this may be due to the initiative and self-discipline required to exercise on your own. Heart patients who were motivated enough to walk or bike outside of a formal rehab programme may have been more inclined to take control of their health. Researchers suggest that a patient’s level of hopelessness and overall mental health be evaluated before he or she is discharged from a hospital. Patients who appear to be moderately or severely depressed may need special encouragement to participate in cardiac rehab as well as homebased exercise. Because of their depressed or hopeless mood, these people may be the most likely to avoid exercise, though they could actually benefit the most from more physical activity. In addition, the researchers found that people who are severely hopeless following a heart attack or heart disease diagnosis may be hopeless in other areas of their lives and may often benefit from mental health therapy.

How much exercise is needed? In the study, patients who walked or biked at least three days a week reduced their hopelessness scores (as measured by questionnaires created by the researchers) by an average of 12%. The idea that just a little exercise can afford you noticeable benefits was also

underscored in a separate research published recently in BMJ. Researchers found that while the standard goal of exercising at least 150 minutes a week is still ideal, even small amounts of physical activity each day may actually lead to a lower mortality risk. The researchers reported that many sedentary or older adults find that recommendations to exercise 30 to 40 minutes most days of the week make them feel as though they are “being pushed too hard.” And rather than work up to exercising at least 150 minutes a week, many adults instead don’t exercise at all. A better strategy, the researchers found, is to encourage adults to increase their activity levels a little every day. Small incremental increases in exercise can be promoted in a slowly progressive manner. The researchers insist that at least 30 minutes of daily exercise is a good target, but that the more important message is that some exercise is better than no exercise. They also note that the old adage, “It’s never too late to start,” holds true for exercise. If you’ve been sedentary for years, you can still reap benefits from even a little more exercise every day. The researchers also found that once people started exercising more, they wanted to do more on their own. Many people find that increases in energy, better sleep, weight loss and the other positive benefits that come from exercise are incentives to increase their activity levels.

QBody Basics

Dizzy Spells? Dizziness if a common symptom of weakness, but frequent dizzy spells signify an underlying condition called vertigo. Here’s all you need to know about it…

WHAT IS VERTIGO? Vertigo is the slightly dizzy feeling one gets at great heights when looking down. It can occur at any time for no reason. It may be accompanied by vomiting, sudden falls to the ground or ringing in the ears.

THE CAUSES � Disturbance of the balance mechanism in the ears, or in balancing signals from the joints, muscles or eyes. � Blood pressure and cardiac medicines, alcohol, ear infections and diseases that affect the functioning of the nerves and brain like diabetes, stroke or spinal cord injury. � High or low blood sugar or pressure, wax in the ears, and blocked ears from a cold and anaemia. � Medical conditions like benign paroxysmal

positional vertigo, menieres syndrome (increased ear pressure with ringing in the ears, deafness), spondylitis.

THE SYMPTOMS Patients of vertigo may have some or all of the following symptoms: A feeling of spinning, tilting, swaying, unbalance, being pulled to one direction, nausea, abnormal or jerking eye movements (nystagmus), headache, sweating, ringing in the ears or hearing loss. Symptoms can last a few minutes to a few hours or more and may come and go.

THE DIAGNOSIS The doctor will perform a list of special tests on the patient. Apart from that, these are the questions a patient has to answer. (Maintain a vertigo diary with the following):

Vertigo is the slightly dizzy feeling one gets at great heights when looking down. It can occur at any time for no reason. It may be accompanied by vomiting, sudden falls to the ground or ringing in the ears.

� Is the feeling there all the time? Or is it caused by movement and position changes? Does it worsen when you are tired, haven’t eaten, in the dark, outside or while walking on uneven surfaces? � Does it have anything to do with lying down, sitting or standing up? � What is your current functional status with regards to fears of moving around in the dark, taking walks alone, carrying out parenting activities, driving, being in enclosed spaces like malls, reading, watching TV or using the computer, travelling, getting in and out of bed, doing household chores, concentrating on something? � Does physical activity of any kind increase your problem?

Physical therapy like vertigo-specific exercises, along with general fitness and balance exercise programs like tai chi or yoga can help treat vertigo. „Would you rate your symptoms as negligible, bothersome, interfering with outdoor activities, disrupting both work and home duties, causing you to take medical leave often, or total inability to work?

TREATMENT In many cases, vertigo goes away on its own, but if that is not the case, then it may be treated with medication or surgery. MEDICATION „ Medications to control infection, vomiting, giddiness and allergy are given in combinations with multi-vitamins that help nerves recover and regenerate. „ Transtympanic steroid or gentamycin injections (through the ear drum) for very severe giddiness that doesn’t respond to medicines, which as a side effect can cause hearing loss.

PHYSICAL THERAPY „ Vestibular rehabilitation for vertigo. „ Canalith repositioning manoeuvres (a clinical procedure). „ Special hearing aids to stop ringing in the ears, and pulsed pressure devices to reduce ear pressure. „ Tinnitus or ringing in the ear (menieres syndrome) may be treated medically, or by injecting a steroid through the ear drum, or by using a device that applies pressure pulses to the ear like a pump to help lower ear fluid pressure, or by making hearing aids that deliver a soft noise that hides the ringing. SURGERY Surgery for vertigo either tries to correct the cause of the vertigo or, in extreme cases, tries to destroy the

areas generating false signals by destroying or damaging the nerve endings. Some hearing is sacrificed in these cases.

SELF CARE „ Physical therapy like vertigo–specific exercises, along with general fitness and balance exercise programs like tai chi or yoga can help. „ Control diabetes, blood pressure, cholesterol levels, weight and salt intake, and limit total fluid intake per day to three litres. „ Identify movements, positions and situations that cause giddiness, and avoid them. „ Maintain a generally healthy lifestyle that will decrease your risk of vertigo. DR DILLON DSOUZA Consultant ENT and Head and Neck Surgeon attached to Jaslok, Breach Candy and Desa’s Hospital, Mumbai

QHealthy Mind

MIND YOUR

MEMORY Can minor hints predict ffuture problems?? C

M

any of us joke about having ‘senior moments’, but when should we take memory lapses more seriously? Probably earlier than most of us – and our doctors – do, suggest two separate studies. Early memory complaints from older adults at risk for dementia may predict cognitive decline later in life, says a University of Kentucky study published in ‘Neurology’, which adds to growing evidence that’s reached similar conclusions. In the study, adults who complained of problems with subjective memory – such as misplacing items or increasing difficulty recalling names or recent events – were almost three times as likely to develop mild cognitive impairment as were high-risk participants who had no complaints.

Mild Cognitive Impairment

Mild cognitive impairment is a memory disorder that falls somewhere between ageassociated memory impairment and early dementia. People with mild cognitive impairment are more forgetful than others their age, but they don’t experience other cognitive problems associated with dementia such as disorientation, difficulty carrying out routine activities and impaired reasoning. Dementia is marked by a persistent decline in two or more intellectual abilities, including memory, judgment and abstract thinking, which persist over time. Alzheimer’s Disease is the most common form of dementia. The University of Kentucky researchers evaluated 531 older

People with mild cognitive impairment are more forgetful than others their age, but they don’t experience other cognitive problems associated with dementia such as disorientation, difficulty carrying out routine activities and impaired reasoning.

adults (average age, 73) who had one or more risk factors for dementia, such as a family history of the condition, the presence of a gene associated with Alzheimer’s, high blood pressure, Type 2 diabetes and a history of smoking. Mild cognitive impairment or dementia developed about nine years, on average, after the initial subjective memory complaints. Moreover, some deceased participants’ brains showed markers of Alzheimer’s, even when the patients hadn’t begun to exhibit symptoms of the condition. These findings led the researchers to suggest that doctors pay closer attention to patients with subjective memory complaints and not chalk up memory lapses to normal aging without further evaluation. Still, just because your doctor suggests you be screened for cognitive impairment, it doesn’t mean you’ll be diagnosed with dementia. That’s because underlying factors like depression, hearing or vision loss, thyroid dysfunction, certain medications, vitamin deficiencies and stress may also

be the reason for cognitive problems. Treating them can improve your memory.

A case for assessing brain function

The second study reported on a significant lack of cognitive testing among patients who may be at risk for dementia. Only 5% of adults, 70 years and older, who have mild cognitive impairment are evaluated by a medical provider for thinking and memory concerns, says University of Michigan researchers in the issue of ‘Neurology’.

This finding means a large percentage of people with mild cognitive impairment may be missing out on possible treatments for underlying causes that might reverse their impairment. As for more serious cognitive impairment, only a fraction of the one in eight US adults over the age of 65 who have dementia are evaluated for the condition, report the researchers. Without a diagnosis, a significant number of people aren’t getting the medical attention they need.

Dementia is marked by a persistent decline in two or more intellectual abilities, including memory, judgment and abstract thinking, which persist over time.

WHAT ARE SUBJECTIVE MEMORY COMPLAINTS? While there’s no clinical consensus on its definition, a subjective memory complaint (SMC) is a term used by some experts to describe when individuals notice in themselves that their memory and thinking abilities aren’t as good as they once were. SMCs typically go unnoticed by others and don’t affect day-to-day living. They’re not necessarily a precursor to mild cognitive impairment and may simply be a result of the mild changes in memory and thinking that can come with aging. A study estimated that 11 % of adults ages 65 to 85, and 88 % of adults over 85 have subjective memory complaints. Other studies suggest that coexisting depression may spur a progression to more serious memory problems. Below are examples of typical SMCs used to flag possible cognitive concerns. If you find yourself complaining of similar types of forgetfulness with increasing frequency, ask your doctor about undergoing a cognitive screening to help determine the reason for your memory complaints: „ A decreased ability to remember things. „ More trouble than usual remembering items on a short list, such as a shopping list. „ More trouble than usual remembering things from one second to the next. „ Much more trouble than usual remembering recent events. „ Difficulty following or understanding spoken instructions. „ A decreased ability to follow a group conversation or a TV show’s plot. „ Difficulty finding your way around familiar streets. One challenge of relying on any one of these problems when deciding whether to do in-depth testing is that most people who have any one of these symptoms won’t develop dementia within five years. On the other hand, having an evaluation as a “baseline” might help detect problems in the future when there are minor declines.

While it’s true that interventions to slow or stop most causes of dementia don’t exist, early diagnosis and medical care may improve the quality of life for people with dementia and may lessen the decline associated with vascular dementia (a type of dementia that results from blood vessel disease). In the study, researchers identified 297 people, aged 70 and older, diagnosed with clinical dementia during a larger national study on aging, demographics and memory. Less than half (44.8 %) had previously been evaluated by a doctor for cognitive impairment – information the researchers gleaned from people close to the participants, rather than relying on each patient’s memory. Those evaluated were more than two-and-a-half times likely to be married – which suggests that spouses may be the first to notice cognitive impairment in their partners and be the driving force behind assessment. While the researchers couldn’t point to one specific reason why cognitive tests are rarely performed in people – even those who regularly visit their doctors – with signs of dementia, they suspect the lack of screenings is due to a combination of factors. These factors include practitioners who may not recognize dementia symptoms and doctors with appointment time constraints. Some patients may not be willing to undergo testing; one study found that nearly 48% of patients over 65 who screened positive for dementia declined further testing. The researchers hypothesize that people, especially those who are unmarried and live alone, may be afraid that a dementia

The DICE approach is an effort to reduce the need for psychotropic drugs. Doctors should prescribe psychotropics only after they’ve made other attempts to change behaviour.

diagnosis will force them to give up their independence.

A DICE-y approach to taming dementia symptoms

Treatment for managing dementia depends on its type and severity, but drug therapy often plays a role. Drugs can’t cure dementia, but psychotropic medications, which include antipsychotics, antidepressants and anticonvulsants, are used with extreme caution in certain cases to help improve behavioural symptoms such as aggression, agitation, lack of inhibition and depression – symptoms that caregivers tend to feel are more stressful or difficult to handle than the trademark memory loss associated with dementia. These types of symptoms are associated with poor outcomes and early nursing home placement. For many people with dementia, the potential risks of psychotropics outweigh their potential benefits. All antipsychotics, including haloperidol (Haldol), olanzapine (Zyprexa), quetiapine (Seroquel) and risperidone (Risperdal),

dementia describes the situation if he or she has the ability to do so. Both the caregiver and patient convey the degree of distress this behaviour causes them.

Just because your doctor suggests you be screened for cognitive impairment, it doesn’t mean you’ll be diagnosed with dementia. That’s because underlying factors like depression, hearing or vision loss may also be the reason for cognitive problems.

INVESTIGATE: The clinician examines, excludes and identifies possible underlying medical and mental health causes for the patient’s actions as well as drugs the patient may be taking that contribute to the behaviour. The clinician reviews the caregiver’s handling of the behaviour and advises the caregiver on issues such as appropriate reaction and expectations. Finally, the clinician will examine the environment for possible improvements, such as reducing clutter or noise and improving lighting. significantly increase the risk of death, perhaps because they also increase the risk of stroke, heart attack and falls. In exploring ways to improve symptoms without depending on potent psychotropic drugs, experts from the University of Michigan and Johns Hopkins Medicine developed DICE, a strategy designed to minimize problems by changing a patient’s behaviour. The acronym DICE stands for Describe, Investigate, Create and Evaluate. The DICE approach is a collaboration among a caregiver, a clinician and, if feasible, the individual with dementia. DICE consists of the following four steps: DESCRIBE: The caregiver describes to the clinician specific behavioural problems the patient is exhibiting and the circumstances and environment under which they occur. The person with

CREATE: The clinician and the caregiver create a plan to prevent or respond to either a specific action or general behaviour to enhance the environment and improve caregiver skills and well-being. EVALUATE: The clinician evaluates and assesses the patient’s and caregiver’s compliance with the suggested plan and makes any needed changes if the desired effects aren’t achieved. The DICE approach is an effort to reduce the need for psychotropic drugs. The authors caution that doctors should prescribe psychotropics only after they’ve made other attempts to change behaviour – unless patients have severe depression, psychosis or aggression that poses a risk to themselves or those around them.

SLEEP WELL Television actress Dipika Kakar reveals her slumber secrets. “I am an early riser. But power naps during the day work well for me; they help me stay refreshed through my hectic shooting schedules. “Since I have had a back issue, sleeping on a firm spring mattress helps. “I try to keep a good two-hour gap between dinner and hitting the bed. I also make it a point to wash my face well and take a nice hot shower before bed; it helps me get a really good snooze!” KRYSTEN KEYMER

AD

QHealth Alert

O

besity is one term we hear every now and then. The WHO (World Health Organization) defines obesity as: “Abnormal or excessive fat accumulation that presents a risk to health.” In simple words, obesity is the state of being grossly fat or overweight. It is often associated with developed nations. Consumption of canned food, sodas, burgers or pizzas, spending a lot of time indoors playing games on phones and iPads and generally living an unhealthy lifestyle are the reasons behind it. However, what we often tend to ignore is that obesity is as much prevalent in India as it is in the US. A recent Annual Health and Fitness survey conducted by EduSports (a school sports organisation) across 245 schools in 87 cities and 26 states in India revealed alarming results. According to the survey, every two in five kids in the age group of 7-17 years did not have a healthy BMI.

FROM

FAT FIT TO

Physical fitness is key to tackling a growing epidemic called ‘childhood obesity’.

Childhood Obesity – Reason To Worry A basic question to ask is: Why is there so much debate around obesity? What does it do? Obesity has both immediate and longterm effects. � Obese children have a higher risk of cardiovascular diseases, high blood pressure and cholesterol. � They are more likely to have diabetes, and are at a greater risk of bone and joint problems. � Children, who are obese, are likely to become obese as adults, and are at a greater risk of heart stroke, diabetes and several types of cancers. � Diseases associated with obesity can ultimately lead to mortality. � There is a social aspect to obesity as well. Obese children tend to have low self-esteem and hence face problems in social gatherings, making friends and meeting new people. This can also lead to depression.

Causes The second question that comes to mind is: What are the causes of obesity? Well, we are well-acquainted with the unhealthy food habits of children these days. � Children consume foods high in fat and sugar. � Lack of physical activity contributes to obesity. � They spend a lot of time in front of the television, playing video games or talking over the phone. � They hardly go out and play any sports.

Solution So how do we solve this epidemic named childhood obesity? Healthy dietary and lifestyle habits can help fight obesity. But regular physical activity will go a long way in tackling

the problem because obesity is basically the result of ‘caloric imbalance’ - few calories expended for the amount of calories consumed. So it is important to provide children exposure to physical activities early on in life. But children, these days, want choices! They want the ability to select activities that make them feel good about themselves, can be implemented easily, and are appealing. Most importantly, they crave activities in which they feel competent. However, all kids cannot be expected to indulge in the same kind of physical activities. Their stamina, strength, body mass are all different. Hence, kids belonging to different age b groups should participate in g distinct physical activities. d Toddlers in the age group of two-five years g aare beginning to master many basic movements, m sso unstructured free play is usually best for them. TThey could be encouraged to run, tumble, catch and tthrow. As kids get older, ttheir vision, attention sspans and transitional sskills improve, and they’re in a better position to follow directions. fo

There is a social aspect to obesity as well. Obese children tend to have low self-esteem and hence face problems in social gatherings, making friends and meeting new people. This can also lead to depression.

For 6-8 year olds, the focus should be on making activities fun for them. At this age, kids are learning basic physical skills like jumping, throwing, kicking. They also begin to show natural preferences for certain sports or activities. This could be a starting point in involving kids in the sport of their choice. Another consideration is mental pressure. Younger kids are not really ready for the pressure of competition, nor can they grasp complex strategies. So kids should be carefully enrolled in team activities where there isn’t much pressure. If this is done in a correct fashion, team sports can teach kids a lot about teamwork and good sportsmanship. 9-12 year olds are more coordinated. They usually have mastered basic skills and can start enjoying sports that require more coordination and focus.

We are Westernizing at such a fast pace that it’s hard to completely avoid junk food. However, what we can do is, make sure that our kids indulge in physical activities to help remove the ‘un’ from the ‘unhealthy’.

They are also in a better position to understand the rules. But at this stage, parents need to teach kids how to handle losses and to enjoy the real spirit of sportsmanship. Another consideration is enjoyment. If a kid does not seem to enjoy a sport, it’s time to switch. Children in this age group have mature vision and the ability to understand and recall sports’ strategies. These children are typically ready to take on complex skill sports, such as football, basketball, hockey and volleyball. We are Westernizing at such a fast pace that it’s hard to completely avoid junk food. However, what we can do is, make sure that our kids indulge in physical activities to help remove the ‘un’ from the ‘unhealthy’. SAUMIL MAJMUDAR Co-founder & CEO of EduSports

Diet N

utritional trends and advice…

The magic of soya… Benefits of sesame seeds… 5 food habits to avoid… Stay wired, stay nourished!

QNutrition Update

5

LATEST TIPS, TRENDS & FINDINGS IN HEALTHY EATING

Surprising sources of added sugar

F

oods don’t have to be sweet to contain added sugar, that experts say to avoid.

Tomato sauces Tomato sauce may contain more sugar than any other ingredient in it. The more ‘ready-to-serve’ a product is, the more likely it is to be laden with sugar. Salad dressings You often get sugar instead of healthy vegetable oils in ‘reduced-fat’ dressings. They contain up to 3 grams of sugar per tablespoon – about the same concentration, by weight, as a regular soft drink. Baked beans As nutritious as beans are, you’re better off buying them without the 20 grams of sugar per cup found in sweeter canned varieties of baked beans. Cereals We’re not talking about the sugar-coated kids’ cereals, but the healthy-sounding choices that nonetheless pack a surprising sugar kick. Fibre-rich cereals typically contain 10-15 grams of sugar per serving. Granola bars They seem healthy but can really be just crunchy delivery mechanisms for sugar. Chocolate and other coatings can easily bring the total to 20 grams per bar.

A DENT IN HONEY’S HALO

H

oney affects your body much like sugar and high-fructose corn syrup. A study published in the ‘Journal of Nutrition’ tested the effects of honey, sugar (sucrose) and high-fructose corn syrup in 55 volunteers for two weeks per sweetener, with a ‘washout’ period in between each test. Participants, about half of whom had impaired glucose tolerance, were given 50 grams (1.75 ounces) of the tested sweetener daily in beverages. After each two-week trial, participants were tested for changes in blood sugar, insulin, cholesterol, inflammatory markers, body weight and blood pressure. There was no significant difference between the sweeteners. “Honey is thought of as more ‘natural’ whereas white sugar and high-fructose corn syrup are processed from the cane or the beet or the corn,” commented lead author Susan K Raatz. “We wanted to find out if they were different. But clinically, they are very similar.” Honey is, in fact, denser than granulated sugar; so one teaspoon (7 grams) contains 21 calories compared to 16 calories in one teaspoon (4.2 grams) of sugar.

D

ecoding the nutritional benefits of nuts: Almonds top all tree nuts per ounce in protein, fibre, calcium, vitamin E, niacin and riboflavin. Brazil nuts are among the richest dietary sources of selenium, and are also high in magnesium. Cashews are highest in iron, copper and zinc. Hazelnuts are good sources of vitamin E, manganese and copper. Macadamia nuts contain the most calories and fat of all nuts, but most of the fat is monounsaturated. Peanuts, although botanically a legume, are nutritionally similar to tree nuts, high in fibre, vitamin E, magnesium, folate and niacin. Pistachios, the only tree nut that can be roasted in its shell, has the most potassium and vitamin B6. Walnuts are the only nut with significant amounts of alpha-linolenic acid (ALA), the plant form of Omega-3 fatty acids.

A

Nuts For You

Healthy Hibiscus

few cups a day of fruity-tart hibiscus tea may help lower high blood pressure in prehypertensive and mildly hypertensive adults, as effectively as some medications do. Researchers Diane L McKay, PhD, of Tufts’ Jean Mayer USDA Human Nutrition Research Centre on Aging, and colleagues recruited 65 pre- or mildly

hypertensive volunteers, aged from 30 to 70. Participants’ systolic blood pressure was 120 to 150 mmHg with diastolic blood pressure of 95 mmHg or less when the study began. The study’s subjects were split into two groups. About half the participants drank three cups of hibiscus tea per day for six weeks, while a control group received a placebo beverage containing artificial hibiscus flavouring and colour. Those who drank the actual hibiscus tea saw a 7.2-point drop in their systolic blood pressure, significantly more than the slightly over 1-point drop seen in the placebo group. And those with the highest blood pressure at the study’s start showed the most significant reduction.

QNutrition Update

LATEST TIPS, TRENDS & FINDINGS IN HEALTHY EATING

Chew on this… S

ome of fibre’s health benefits are well-known, while others are only emerging from recent research. Getting plenty of fibre can:  Help prevent hemorrhoids. By forming softer, bulkier stools, fibre reduces the straining that can lead to hemorrhoids.  Lower your risk of digestive

disorders. A high-fibre diet can make you less prone to digestive disorders such as irritable bowel syndrome (IBS), which may affect as many as one in five.

 Improve blood-cholesterol levels. By lowering LDL ‘bad’ cholesterol levels, fibre-rich foods can reduce the risk of heart disease. Note, however, that sources of soluble fibre should also be low in saturated fat and dietary cholesterol. Apples, citrus, peas, beans, carrots, corn, flaxseed, psyllium, oats and barley are good sources of soluble fibre.

kipping breakfast can lead to mid-morning snacking on unhealthy but convenient foods, as well as a tendency to overeat at lunch and later in the day. Eating a good breakfast jumpstarts your metabolism, boosts your energy levels, and sharpens your focus at the start of your day. But instead of doughnuts or pastries, an ideal breakfast should include whole grains, low-fat dairy products and fruits. These foods provide carbohydrates, as well as healthy fats and proteins, to satiate you until lunch and keep you feeling energized.

Illustration: Krysten Keymer

Apple or Pastry? S

ASK THE DIET EXPERT

Nutritionist Niti Desai, MSc. SRD (UK), solves all your diet dilemmas

Q A

Low Vitamin D linked to arthritis A

recent Tufts University study suggests that a vitamin D deficiency may be associated with greater risk of osteoarthritis (OA) of the knee. Compared to those with adequate blood levels of vitamin D, participants low in the ‘sunshine vitamin’ were twice as likely to experience worsening of knee osteoarthritis. Those deficient in vitamin D as well as a hormone involved in metabolizing the vitamin were at triple the risk. TAKE CHARGE! The Institute of Medicine recommends that people from the age of 4-70 should get at least 600 IU daily of vitamin D. For individuals over the age of 70, the recommendation rises to 800 IU. Dietary sources of vitamin D include: Swordfish Salmon Canned tuna Fortified orange juice Fortified milk and other dairy products Sardines Eggs Fortified cereals

Potato Peel Are potato skins nutritious? What if they have green spots? Uma S, Mumbai

If the first thing you do before cooking a potato is peel off the skin, you’re not the only one. Although many people choose to peel the skin away from the potato before cooking it, leaving the skin on (after thorough cleaning) could be a healthier choice. Potato skin not only adds fibre and nutrients, but also helps the flesh of the potato retain its nutrients. It is also a rich source of potassium and vitamin C. However, one has to be cautious of the green spots/ skin and sprouts on the potato skin. Potatoes that are diseased with

blight or that have sprouted have a larger than usual amount of solanine – a compound that is normally present in very small amounts but can be toxic in large amounts. Sprouting potatoes contain greater amounts of solanine, have a bitter taste and often a green discoloration. Such potatoes should be avoided. The green areas can be cut off, but it’s probably best to discard the whole thing. Deep frying potato in oil that’s hotter than 180C will render the solanine harmless. One of the triggers for solanine to develop in a potato is exposure to light, especially fluorescent light. Therefore, it’s always best to store potatoes in a dark place. If potatoes must be stored in a lit place, it’s best to keep them in a closed brown paper bag to allow air circulation.

QDiet Wise

5Wrong It’s never too late to turn bad nutritional practices around, and get on the path towards better health.

T

he older we get, the less balanced and more haphazard our eating habits can become. Sometimes we go to extremes to lose weight; sometimes we become almost addicted to certain foods, especially sweet and fatty ones; sometimes we lose interest in cooking and preparing meals. If any of those things sound familiar, maybe it’s time to tweak your diet. Here are the five bad food habits to avoid:

Diet Habits Eating the same way you did, 20 years ago. Calorie requirements drop as we get older. With a lower calorie requirement, there is less room for extra such as sweets and high-fat foods. Nutrient-dense foods like fruits, vegetables, whole grains and lean protein sources like fish or skinless chicken breast deliver maximum nutritional bang for the buck.

Nutrient-dense foods like fruits, vegetables, whole grains and lean protein sources like fish or skinless chicken breast deliver maximum nutritional bang for the buck.

Underestimating the nutritional value of frozen foods. Fill your freezer with vegetables, fruits, and a few frozen entrees instead of Haagen-Dazs. Frozen vegetables without sauces and frozen fruits without sweeteners are just as healthy as fresh, and may be more convenient. Frozen meals can be healthy if they are balanced and not too high in sodium – a dinner with a chicken or fish entrée and a vegetable side dish, for example. In fact, frozen food can be a good choice for those times when you don’t feel like cooking and are tempted to reach for cookies or cake because they’re easy as well as tasty. Rounding the meal out with another serving of vegetables or a salad, and some fruit for dessert is a great idea.

Frozen vegetables without sauces and frozen fruits without sweeteners are just as healthy as fresh, and may be more convenient. Frozen meals can be healthy if they are balanced and not too high in sodium – a dinner with a chicken or fish entrée and a vegetable side dish, for example. Fasting or skipping meals. If you do it to lose weight, it can backfire because you’ll be so hungry by the next mealtime that you’ll consume more calories than you would have if you’d eaten normally.

WHAT YOU CAN DO ■ Rebalance the

■

■

■

■

contents of your freezer: ¾ vegetables and unsweetened fruits, ¼ dessert items. If you’re an ice-cream fiend, try frozen yoghurt or ice-cream sweetened naturally. Try to eat on schedule – breakfast, lunch and dinner, with small, healthy snacks in between. A few almonds or a carrot makes a good snack. A stack of cookies or a bowl of chips… not so good. Avoid eating late at night – it’s bad for digestion, increases fat and disturbs sleep. If you can, spend mealtimes with others, whether sharing cooking chores or eating out, to avoid binges and ‘lone wolf’ eating habits.

You don’t have to be a registered dietitian to realize that a freezer full of ice cream, combined with an empty vegetable bin and nothing but hot dogs in the meat compartment, is not conducive to healthy eating.

Following fad diets or believing nutrition myths. There’s no good scientific evidence backing nutrition regimens based on combining foods, omitting certain food groups, or eating only at certain times of the day. Diets like these don’t promote lasting weight loss and won’t improve your health.

Not keeping healthy snacks on hand. You don’t have to be a registered dietitian to realize that a freezer full of icecream, combined with an empty vegetable bin and nothing but hot dogs in the meat compartment, is not conducive to healthy eating.

QFood Note

SOYA SUPER

Add soya to your diet, but don’t subtract other healthy foods...

S

oya foods, from soya milk to tofu, are often touted for their health benefits. But if you add soya to your diet, be mindful about what you are pushing off the plate. “If you ask if a food is healthy, my general answer is always, ‘Compared to what?’” says Dr Meir Stampfer, professor of nutrition and epidemiology at the Harvard T H Chan School of Public Health. “I would not necessarily recommend eating more soya if your baseline diet is already healthy.”

Soya for general nutrition

Soya foods are made from the soya plant, which is a legume that produces pods containing soyabeans. Soyabeans are rich in protein, polyunsaturated fats, fibre, vitamins and minerals. A single cup provides 28 grams of protein – more than onethird of the daily amount required by an active 180-pound man. The most easily obtained soya foods in grocery

stores include whole green soyabean pods (edamame), dry or cooked soyabeans, dryroasted soya nuts, soya milk, tempeh and tofu.

Soya’s place in your diet

Soya foods are nutritious, but you also have to think about what you are replacing with the soya. The calories that most people consume daily usually remain constant unless they are trying to lose weight or

Soyabeans are rich in protein, polyunsaturated fats, fibre, vitamins and minerals. A single cup provides 28 grams of protein – more than onethird of the daily amount required by an active 180-pound man.

Preliminary studies suggest that eating 50 grams of soya protein per day reduced ‘bad’ LDL cholesterol – but only by 3%. You would need to eat more than a pound of tofu per day to get those 50 grams of soya protein.

become more physically active and need more fuel. That means if you add soya to meals, you will tend to eat less of other things. If you eat soya instead of less healthy foods, the nutritional scales tip in your favour. “The worse your general diet, the better soya is going to look,” Dr Stampfer says. “If you eat soya instead of red meat and refined carbohydrate, that’s probably going to be a plus.” For example, a potentially healthy soya substitution would be a stir-fry with tofu instead of meat stroganoff, or soyabean soup as a side dish instead of a baked potato. However, if your overall diet is already healthy, substituting soya foods might make no real difference in diet quality – or could degrade it.

Soya for men’s health

You may have heard that soya is good for your heart or prevents prostate cancer, but these claims are either unproven or come with some important caveats. Heart health Preliminary studies suggest that eating 50 grams of soya protein per day reduced ‘bad’ LDL cholesterol – but only by 3 %. You would need to eat more than a pound of tofu per day to get those 50 grams of soya protein. It’s a lot of effort for such a small impact on cardiovascular risk. Prostate cancer So far, studies conducted to find hard proof of soya’s anti-cancer effects have produced mixed results. The evidence for soyabased dietary supplements is also weak. “It’s not that these benefits are disproven,” Dr Stampfer says. “It’s just that we don’t have enough evidence to recommend it with confidence.”

Soyful!

A Chinese study suggests that eating soya products such as soya milk and tofu may also extend your life if you have lung cancer. Researchers believe that soya may have an effect on cancer cells because soya products contain isoflavones, such as genistein, daidzein and glycetein. These proteins are phytoestrogens, plant compounds that have some of the same

Use soya in main dishes, like chilli or vegetable soups and stews, or tossed cold into salads. Substitute soya milk for cow’s milk at breakfast, for making smoothies, and for baking.

Soya in moderation is a healthy alternative to meat. It’s got all essential amino acids in it, and is a high-quality complete protein, but a nonanimal source.

Try some soya: Here is how... ❖ Eat edamame, boiled,

❖ biologic activity as female hormones. But because the estrogen effect of soya isoflavones is weaker, researchers suggest that soya estrogens may actually offer some protection against cancers that would prefer a stronger estrogen presence. The study states that soya isoflavones inhibit growth of non-small cell lung cancer, decrease tumor development, and increase apoptosis (cell self-destruction), which would be beneficial to

lengthening survival after cancer diagnosis. While soya products such as tofu aren’t as common in the Indian diet as they are in Chinese and Japanese cuisine, soya is finding its way into more and more products, in the form of soya isoflavones, soya protein, soya isolates, and soya lecithin as an emulsifier. The least processed forms of soya are edamame, soya nuts, soyabeans, tofu, or soya milk. Another good way is to try soya yogurt or soya milk.

❖

❖

❖

❖

steamed or microwaved, and lightly salted as a snack or side dish. Use soya in main dishes, like chilli or vegetable soups and stews, or tossed cold into salads. Substitute soya milk for cow’s milk at breakfast, for making smoothies, and for baking. Eat it as a snack or use in granola, baked goods, or salads. (Watch the sodium level in salted versions.) Marinate and grill; slice or crumble soya into stirfries, casseroles, salads, sandwiches, and stews. Dice it into stir-fries, salads, or entrees, or bake and slice into sandwiches or salads.

QNature Nurture

Know the health and beauty benefits of these super seeds!

Open

Both white and black sesame seeds are excellent sources of copper, magnesium, silicon, calcium, zinc, thiamine and selenium.

B

esides rendering a crunchy texture to food, and being one of the most widely used sources of cooking oil, sesame also has numerous health benefits. White sesame seeds are hulled, whereas the black ones are with the hull intact. The hull is what gives a nutty, smokey and slightly bitter taste to these seeds. While the nutritional value of both the seeds is almost the same, the black ones have a higher percentage of calcium. However, black sesame also has some oxalates and phytates that prevent the absorption of nutrients. Dhvani Shah, healing diets specialist, The FIMS Diet Clinic, Mumbai, tells you all about the good and the bad of sesame.

Sesame Seed Benefits

 Both white and black sesame seeds are excellent sources of copper, magnesium, silicon, calcium, zinc, thiamine and selenium. They are one of the richest sources of vegetarian/ vegan ‘absorbable’ calcium.  Sesame seeds are full of high quality protein. Protein makes up 20 % of the seed with

4.7 grams of protein per 2 tbsp.  They help lower cholesterol levels, because they contain phytosterols that block cholesterol production. Black sesame seeds are especially high in phytosterols.  Aid in digestion, lower blood pressure and contain anti-cancer compounds including phytic acid, magnesium, and phytosterols.  The calming vitamins, thiamin and tryptophan, in sesame seeds produce serotonin, which reduces pain, elevates mood and provides better sleep.  Improve bone health and prevents osteoporosis. A handful of sesame seeds contains more calcium than a glass of milk. The high zinc content of sesame also boosts bone mineral density.  Protect from alcohol’s impact on the liver, by maintaining healthy liver function.  The high copper content in sesame prevents and relieves arthritis, and strengthens bones, joints and blood vessels.

Sesame!

Sesame oil prevents diabetes and lowers blood pressure in diabetics. Cooking with sesame oil helps maintain good heart health by preventing atherosclerotic lesions.

 Are also good for eye and oral health.

 The magnesium in sesame helps prevent respiratory disorders by preventing airway spasm and asthma. Black sesame seeds are rich in iron, and are recommended for those with anemia and weakness.

Sesame Oil Benefits

Sesame oil prevents diabetes and lowers blood pressure in diabetics. Cooking with sesame oil helps maintain good heart health by preventing atherosclerotic lesions.  A sesame oil massage improves growth and sleep in babies. Application on the skin where the diaper is can protect against rashes. As a bonus, sesame also helps reverse dry skin.

Beauty Benefits

 The high zinc content in sesame helps produce collagen, giving skin more elasticity and helping repair damaged body tissues. Regular use of sesame oil can reduce skin cancer.  Sesame oil prevents the appearance of wrinkles and the possibility of pigmentation. And is rich in nutrients needed for a healthy scalp and hair.

Consumption

Eat 1 tbsp seasame

seeds (soaked overnight in water) early in the morning with a fruit. Add sesame seeds in the batter of bread, muffins or cookies.

They add a great touch to steamed broccoli that has been sprinkled with lemon juice.  Spread tahini (sesame paste) on toasted bread or drizzle with honey for a sweet treat, or combine with miso for a savory snack.  Combine toasted sesame seeds with rice vinegar, soy sauce and crushed garlic, and use as a dressing for salads, vegetables and noodles.  Add it to sauté chicken with soy sauce, garlic, ginger and vegetables, for a healthy meal. AISHWARYA P VAIDYA

Fitness T

he secret behind Tiger Shroff’s smoking hot physique… Quick musclebuilding plan… How Arun Cherian lost 18 kgs in eight months… Asha Bhosle on happy ‘n’ healthy living… Be strong, keep fit!

QFitness Forum ALL THE BEST NEWS, MOVES AND ADVICE TO KEEP YOU IN PEAK CONDITION

Cardio Workouts Extend Life

Resistance Training

R

esistance training strengthens your body, improves coordination, flexibility and your ability to perform daily physical activities. Exercises to try at home...

CHAIR SQUAT Stand in front of a chair, bend nd your knees as s if sitting down, and hover above the he seat for as long ng as is comfortable able before pushing g slowly back up. Do three sets of three repetitions.

STAY MOTIVATED! T

ry these simple strategies to make exercise part of your life, and keep yourself fit for years to come.

Whatever you do, keep moving! � Set goals. A short-term goal may be to walk five to 10 minutes, five days a week. A long-term goal should be to do at least 30 minutes of moderate physical activity most days of the week. � Reward yourself. You deserve recognition for your efforts. Get yourself a new CD, walking shoes or a new outfit. � Get support. A family member or friend can cheer you on and help you stick with it. � Track progress. Keep a journal of your physical activity so you can see the progress you are making over time. � Have fun! Try different activities to find the ones you really enjoy.

HIP STRENGTHENER Sit comfortably, with your legs and feet together, and tie a resistance band around your thighs. Part your legs at the knees while keeping your heels together. Do three sets of 10 repetitions.

OVERHEAD TRICEPS EXTENSION Sit in a chair with a pillow at your lower back. Using 2 lbs dumbbells, start behind your neck, slowly reach up, and hold for two seconds Do three sets of 10 repetitions.

QFitness Forum ALL THE BEST NEWS, MOVES AND ADVICE TO KEEP YOU IN PEAK CONDITION

Strength training helps think, plan, and function

S

trength training, once or twice a week, improves walking speed, ability to perform daily activities, and ‘executive function’ – the ability to focus, process information, and make decisions – compared to only toning and balancing exercises. Strength training causes the body’s muscles to work or hold against an applied force or weight. These activities often involve lifting relatively heavy objects, such as weights, which are lifted multiple times to train various muscles groups. Strength training can also be done using elastic bands or your own body weight for resistance (doing push-ups, for example).

EXERCISES FOR BALANCE AND FALL PREVENTION HEEL-TO-TOE-WALK. Position your heel just in front of the opposite foot each time you take a step. Your heel and toes should touch or almost touch as you walk. Repeat 3-5 times. HIP FLEXION. Stand beside a chair, gripping it for balance. Slowly bring one knee

towards your chest without bending your waist. Hold for one second, then slowly lower your leg all the way down. Repeat with your other leg. Alternate legs until you’ve done 8-15 repetitions with each leg. Rest, then repeat. Progress until you can balance without holding on. KNEE FLEXION. Stand behind a sturdy chair, holding on for balance. Lift one foot off the floor and slowly bend your knee as far back as possible. Hold the position for one second. Slowly lower your foot, then repeat with your other leg. Alternate legs until you have done 8-15 repetitions. Rest, then do another set. As you progress, hold on to the chair with one hand, then with only one fingertip, and then without holding at all.

Move of the Month

Vinata Shetty, ACE, ACSM Certified, Reebok Master Trainer solves your workout dilemmas

FAT FIGHT My doctor says my body mass index (BMI) classifies me as obese. I knew I was overweight but not obese. What should I do? Anamika Pandey, Varanasi

How to do a pushup with good form: 1 Lie down on the floor, with your hands slightly wider than shoulder-width apart and toes touching the floor. Squeeze your abs, back and hip muscles, and raise yourself up to a plank position. Keep your arms straight but not locked, and keep your body straight from head to heels. 2 To do knee pushups, immediately lower your knees to the floor, keeping your feet where they are. If you are doing regular pushups, hold the plank position for a second or two. 3 Next, lower your chest towards the floor as you bend your arms. Your body should move as a single unit (don’t let your stomach sag or back arch, and don’t let your head hang down or tilt upward). 4 Stop when your chest is slightly lower than your shoulders (your elbows will be about even with your trunk, bending no more than 90°). Stay in control by lowering your chest for a count of two, then press your body back up to the starting position for a count of two. 5 Repeat as many times as you can while maintaining good form. Work your way up to two or three sets of 10.

Being overweight is a relative term and more so for the individual concerned. Your BMI readings showing that your current physical status categorizes you as obese, just means that you are overweight in scientific, measurable terms. In measurable terms, there are various grades of being obese or overweight. A reading over 25 is categorized as overweight and a reading over 30 makes you obese, essentially, more overweight than desirable. Being obese increases your risk of contracting diabetes, blood pressure and heart disease along with a host of other orthopaedic issues. Weight gain is simply a matter of incorrect eating habits, compounded by being sedentary. If the weight status has to move left, you need to right all the wrongs you are currently doing. Consult a nutritionist and start with a healthy, balanced diet plan. And get medical clearance to exercise and engage in mild to moderate physical activity.

Wardrobe courtesy: HRX by Hrithik Roshan

QFit & Famous

TIGER, UNTAMED! Getting up close and personal with Bollywood’s new stunt sensation – Tiger Shroff.

A

lthough a new face in the film industry, he’s already turning heads and pocketing film after film, with his incredibly ripped body, jaw-dropping stunts and enviable dance moves. Read on to know what makes Tiger Shroff so smoking hot!

Wardrobe courtesy: HRX by Hrithik Roshan

What was the inspiration behind you taking up acting? Did you have any other career paths in mind? “I actually wanted to be a sportsperson, a football player to be precise. But I remember watching a film called ‘Enter The Dragon’, starring Bruce Lee, the

master of martial arts. Ever since then, I knew I wanted to be like Bruce Lee! “Also, I have always been inclined towards fitness. That was the basic inspiration behind me taking up acting.” What is your daily workout schedule like? “I wake up in the morning and do my gymnastics and martial arts training. In the evening, I go to the gym and do my dance rehearsals. Martial arts is very much a part of my fitness regime.” Your favourite and your most dreaded workout? “Leg workouts are my favourite but at the same

time, my most dreaded ones too.” Which are the foods you indulge in, and which do you refrain from? “I indulge in sweets and chocolates. But I try to refrain from them as well, because I can’t eat that kind of food when I’m shooting.” Do you change your workout and diet according to the requirements of your films? “For ‘Heropanti’, my role was that of a young boy, so basically, I just had to look my age. My body was more or less the same but I didn’t

“I remember watching a film called ‘Enter The Dragon’, starring Bruce Lee, the master of martial arts. Ever since then, I knew I wanted to be like Bruce Lee!”

Wardrobe courtesy: HRX by Hrithik Roshan

“Make fear your biggest strength. I’m motivated by fear, as I’m scared of not being able to achieve something.”

Tiger Shroff with Hrithik Roshan

With parents Ayesha and Jackie Shroff

“I am a huge fan of Hrithik Roshan, who has been a big inspiration to me. My dance idols are Michael Jackson and Hrithik Roshan.”

TIGER’S FITNESS & DIET REGIME! Nitesh Sharma, Tiger’s personal trainer, gives us an insight into Tiger’s fitness and diet secrets!

parents Ayesha and Jackie Shroff, are all very much into working out and training together!”

FITNESS “Tiger is very high on his physical activities. He is up by 7 a.m, and after a quick breakfast, he hits the gym, where he spends around 60 minutes daily weight training. His fitness regime basically comprises chin ups, weight training, martial arts, dance and gymnastics. He has been training in martial arts for the past 20 years. “His workouts are basically formulated around the requirements of his films. For ‘Baaghi’, he had to look slim and muscular but at the same time not too big, so he had to cut down on his calories. “For his upcoming film, ‘A Flying Jatt’, he needs to become bigger and heavier, so his carbohydrate intake has increased. “Tiger, along with his

DIET “His father, Jackie, is very concerned about Tiger’s diet. They have their own farm, so all the vegetable produce that Tiger consumes comes straight from their farm itself, and are GMO and pesticide-free.” Breakfast: A glass of spinach juice, 3 scrambled eggs with a multi-grain toast. Lunch: A portion of fish (mostly salmon) with sweet potato and any of his favourite vegetables (cauliflower, broccoli etc). Snack: A MRP (meal replacement powder) protein shake or a protein bar. Dinner: A portion of lamb with two teaspoons of almond butter, a side dish of vegetables and sometimes a cup of rice.

have much facial hair, and it was a much softer character compared to ‘Baaghi’. “However, for ‘Baaghi’, I needed to look more mature, rugged and muscular, since it was more of an action film. Therefore, I had to change my diet and training accordingly.” Anyone in the film industry who has been an inspiration to you? “My inspirational role models are all from the entertainment field itself, such as Michael Jackson, Bruce Lee and also Jackie Chan. “I am also a huge fan of Hrithik Roshan, who has been a big inspiration to me. I want to be something like them.” Have your parents been supportive in your career choice? Do you feel you have a cross to bear being a star kid? “When it comes to my career, my parents are filmmakers Sabbir Khan Sir of ‘Heropanti’ and Sajid Nadiadwala Sir of ‘Baaghi’. “Yes, I do feel I have a cross to bear because there are a number of expectations that I have to live up to, and hopefully I will surpass them.”

“I do feel I have a cross to bear, as a star kid, because there are a number of expectations that I have to live up to, and hopefully I will surpass them.”

Photograph Courtesy: ‘Stardust’

TIGER’S GROOVE Tiger’s dance teacher Paresh Shirodkar, on Tiger’s sizzling moves! “Tiger is very dedicated; I have trained numerous celebrities before but he is on another level all together. He is very passionate about dance! Tiger is a big fan of Hrithik Roshan and Prabhu Deva. “I have been training Tiger since the past four years now. Tiger has mastered numerous dance styles, such as hip hop, tap dance, old school pop, house dance, popping, locking and even Hrithik Roshan’s and Prabhu Deva’s dance styles. “Currently, he is training in four different routines: Traditional folk songs, old school, Bollywood and Michael Jackson. He dances to stay fit and practices every step numerous times, which helps build his muscle memory. “We are both huge fans of Michael Jackson. Tiger ensures that at least one Michael Jackson step is always incorporated in all his dances.”

Wardrobe courtesy: HRX by Hrithik Roshan

RAPID FIRE X An actress you would love to

X Your friends in

X Are you a ‘Baaghi’ in

work with? Madhuri Dixit. X What is your passport name? Jai Hemant. X If not an actor, what would you want to be? A football player. X Your favourite co-star? Shraddha Kapoor. X Your look-good secret? I take care of what I eat.

the industry? Sabbir Khan Sir and Sajid Nadiadwala Sir. X Celebrity crush? Shraddha Kapoor. X Your favourite pick-up line? I don’t have one. X Who, according to you, is the fittest celebrity in Bollywood? Hrithik Roshan.

real life? No. X Current relationship status? Married... to my work (winks). X Two things you love about yourself? My discipline, and my parents. X Describe yourself in three words! Hardworking, insecure and hopeful.

“Kriti Sanon will always be special, simply because she was my first heroine, and Shraddha has, of course, been my first crush.”

Tiger with co-stars Kriti Sanon and Shraddha Kapoor

What is your relationship with your co-stars like (Kriti Sanon, Shraddha Kapoor)? “Kriti Sanon will always be special, well simply because she was my first heroine, and Shraddha has, of course, been my first crush. It was a joy working with the both of them.” You are a fantastic dancer. How did you acquire your dancing skills? “A lot of hard work! But I’d like to thank my dance teacher Paresh Shirodkar Sir, and my dance idols, Michael Jackson and Hrithik Roshan.” You are the first brand ambassador of HRX, Hrithik Roshan’s active and casual wear apparel brand. How

do you feel about the association? “I’m on the top of the world because I’ve always talked about how I am a follower of Hrithik Sir, and of his philosophies and beliefs. HRX is a representation of his qualities and that is why I am a part of it. “My personal fashion statement, however, is to just be comfortable in whatever you wear.” What are your future goals? “To make ‘A Flying Jatt’, my upcoming movie, a success!” Any words of wisdom for our readers? “Make fear your biggest strength. I’m motivated by fear, as I’m scared of not being able to achieve something.”

KRYSTEN KEYMER

QMuscle Guide

BIGGER

& BETTER

Chisel your body with our fast and efficient muscle-building plan.

E

very guy wants that classic bodybuilder physique. We all would like bigger muscles and smaller waists, but we don’t always go about it the best way. Bodybuilders have the time and genetic gifts to isolate every muscle and hit it with lots of sets in workouts that last more than an hour. But most of us with full-time jobs, families and average genes don’t have that luxury. If you want better results in less time, you have to be smarter about your training. Our bodybuilding programme offers you a more scientific and streamlined approach to building a lean and muscular body, along with loads of functional strength. Try it for four weeks, and you’ll see how modern thinking can get old-school results.

Why it works Rather than train a different body part each workout, you’ll work your entire upper body in one session and your lower body and abs in another. This allows for more recovery between workouts – and more of the hormonal release necessary for growth. You’ll use slow negatives (the lowering portion of a lift) on some exercises to hit your muscles extra hard, and a variety of rep ranges to ensure you hit every type of muscle

fibre. Best of all, nearly every exercise works your muscles in a functional way, so the strength you gain is applicable to life and sports.

Directions FREQUENCY Perform each workout (1, 2, 3 and 4) once per week. TIME NEEDED 45 minutes. HOW TO DO IT Exercises marked with a letter (6a, 6b, for example) are done in sequence. Perform one set of a, then one set of b, etc, and repeat for all the prescribed sets. Exercises without a letter are done as straight sets – complete all the sets and then move on to the next exercise. To get the most out of each workout, adjust the weights you use like this: The first week, use weights that you know are a little too light. For example, if a set calls for 10 reps, and you know you can use 100 pounds, use only 90. In your second week, increase the weight so that your reps are difficult to complete. By the third week, increase the load again so that you beat your last week’s performance – you may go to failure. On the fourth week, increase the weights again. You may miss some of your reps, and that’s OK. In the fifth week, start the cycle over again.

Workout 1 1 Bentover Row

SETS: 5 REPS: 5-6 Hold the bar with a palmsdown grip. Keep your lower back in its natural arch and bend at the hips until your torso is nearly parallel to the floor. Let the bar hang straight down (A). And then row it to your chest as you squeeze your shoulder blades together (B).

B

B

2 Chinup

A

SETS: 3 REPS: 6-8 Hold the bar with a shoulder-width grip, palms facing you (A). Pull yourself up until your chin is over the bar (B). Take five seconds to lower yourself back down.

If you want better results in less time, you have to be smarter about your training.

3 Bench Press

SETS: 5 REPS: 5-6 Keep your lower back arched and your shoulder blades squeezed together, and hold the bar at eye level (A). Lower the bar, tucking your elbows about 45 degrees to your sides, until it touches the lower part of your chest (B) and then press it back up.

B

4 V-Bar Gironda Dip

SETS: 3 REPS: 8-10 Find V-shaped dip bars or use a dip station with rotating handles and adjust them to the widest setting. Suspend yourself with B straight arms above the bars, chin A tucked to your chest and elbows pointing out (A). Lower your body until your upper arms are parallel to the floor (B).

5 Neutral-Grip Shoulder Press SETS: 3 REPS: 8-10 Hold a dumbbell in each hand at shoulder level with your palms A facing each other (A). Press the weights straight overhead (B).

B

6/a Triceps Pushdown SETS: 2-3 REPS: 8-10 Attach a straight or cambered (curved) bar to the top pulley of a cable station. Tuck your elbows against your sides and grab the bar with a palms-down grip (A). Extend your elbows (B). Do not rest after your set; go immediately to the barbell curl.

Nearly every exercise works your muscles in a functional way, so the strength you gain is applicable to life and sports.

B A

6/b Barbell Curl SETS: 2-3 REPS: 8-10 Keep your elbows tucked against your sides (A). And curl the weight up (B). Rest after your set and then return to the triceps pushdown.

A

B

Workout 2

A

B

2 Romanian Deadlift

SETS: 5 REPS: 5-6 Hold a barbell at thigh height with a shoulder-width grip (A). Bend your hips back and then your knees while maintaining the natural arch in your lower back. Keep going until you feel your back is about to lose its arch (B).

Rather than train a different body part each workout, work your entire upper body in one session and your lower body and abs in another. This allows for more recovery between workouts.

3 Barbell Lunge

1 Squat

SETS: 5 REPS: 5-6 Come up under the bar, resting it on your traps, and lift it off the rack. Step backward and stand with your feet a B bit wider than shoulderwidth apart and toes turned slightly outward (A). Bend your hips and knees to lower your body as far as you can (try to squat to where your thighs are below parallel to the floor) (B). Keep your lower back arched.

SETS: 3 REPS: 8-12 (EACH LEG) Hold the bar across the back of your shoulders (A). Step forward with one leg. Lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor (B). Push off the floor with your front leg to return to the starting position. Complete all your reps and then repeat on the opposite leg.

A B

4 Seated

Calf Raise

SETS: 3 REPS: 15-20 Use a seated calf raise machine or place your feet on an elevated surface and use dumbbells as shown here. Lower your heels until you feel a stretch in your calves (A). And then extend your ankles to come back up (B).

B

A

In your second week, increase the weight so that your reps are difficult to complete. By the third week, increase the load again so that you beat your last week’s performance.

A

5/b Swiss-Ball Crunch B

5/a Hanging Knee Raise

SETS: 2 REPS: 10-15 Hang from a chinup bar with your hips and knees bent 90 degrees (A). Contract your abs and raise your knees, trying to touch your chest (B). Do not rest after your set; go immediately to the Swiss-Ball crunch.

A

SETS: 2 REPS: 12-15 Lie back on a SwissBall (A). Contract your abs and raise your torso off the ball (B). Do not rest after your set; go immediately to the bicycle crunch.

5/c Bicycle

A B

B

Crunch

SETS: 2 REPS: 10-15 (EACH SIDE) Lie on your back and extend one leg and bend the other one so that your knee is near your chest. With your hands behind your head, touch your opposite elbow to the close knee (A). Twist your body and touch the other elbow to your other knee (B). Rest after your set, and then return to the hanging knee raise.

QHealthy Moves

MOVE YOUR Here’s how to improve your mobility in arthritic joints.

B

oth osteoarthritis and rheumatoid arthritis can limit range of motion in the joints and lead to decreased function. A physical therapy programme is a safe and an effective way to reduce pain and stiffness, and maximize joint function by helping maintain and even improve range of motion. The range-of-motion exercises below are representative of those prescribed by physical therapists at Johns Hopkins Hospital. Speak to your doctor or a physical therapist before trying them. For best results, perform the exercises two or three times a day, and begin with three repetitions. If the exercise calls for switching sides, one repetition includes doing the exercise on both sides. All the exercises should be performed in a controlled, gentle manner. Your joints may feel stiff or achy during the exercises, but you should not experience any pain afterward. As long as the exercise doesn’t worsen your pain, you can progressively add additional repetitions, building up to 10.

Z Shoulder Sweep

„ Stand with your back against a wall. Flatten your lower back against the wall by tightening your abdominal muscles. „ With your elbows straight, raise both your arms out to your sides. „ Keeping your arms against the wall or as close as possible to it, raise your arms overhead in a sweeping motion. Be sure to breathe normally during the exercise. „ Return to the starting position. The entire exercise should take about four seconds.

Z Elbow Curl

„ Stand with your arms

BODY

at your sides, palms facing front. „ Keeping your elbows close to your sides, slowly raise your hands to your shoulders by bending your arms at the elbows. Then slowly lower your hands to the starting position. The entire exercise should take about four seconds.

Z Shoulder Rolls

„ Raise your shoulders

up towards your ears, move them backwards in a rolling motion. This should take approximately four seconds. „ You may stand or sit while doing the exercise.

Z Thumb Touch

„ Form an ‘O’ with

All the exercises should be performed in a controlled, gentle manner. Your joints may feel stiff or achy during the exercises, but you should not experience any pain afterward.

your thumb and index finger (A). „ Stretch your fingers out as wide as you can. Hold the stretch for four seconds (B). „ Touch your thumb in turn to your third, fourth and fifth fingers, spreading your fingers wide in between each touch. „ Repeat with your other hand.

Z Hip Stretch

Z Knee Bender

„ Lie on your back, on the floor or on a bed. „Bring one knee towards your chest

„ Lie on your back on the floor or on a bed with

your knees bent.

while keeping the other leg straight. Put your hands underneath your thigh for assistance, if necessary. Hold for a few seconds, then lower. „ Repeat with the other leg.

„ Lift one knee towards your chest. Place your

hands on your shin for assistance, and gently bend the knee so that your heel approaches your buttock. Hold for a few seconds, then lower and repeat with the other leg.

For best results, perform the exercises two or three times a day, and begin with three repetitions. If the exercise calls for switching sides, one repetition includes doing the exercise on both sides.

Z Heel-to-Toe Stretch

„ Sit on the edge of a chair or bed, with your feet flat on the floor. „Raise your toes as high as possible while keeping your heels on

the floor. „ Hold for a few seconds, then lower your toes to the floor. „Raise your heels up as far as possible. „ Hold for a few seconds, then lower your heels to the floor.

Z Knee Straightener

„ Sit in a straight-backed chair with one

foot resting on another chair or high footstool. „ Bend your knee slightly, then straighten it by pushing it down towards the floor. Hold the stretch for four seconds. „ Repeat with the other leg.

Z Prone Leg Lifts „ Lie face

down with a pillow under your hips. Your hands should be relaxed at your sides or behind your head. „Raise your right leg about one inch off the floor, keeping your knee straight, and hold for two seconds. (Remember not to hold your breath). „Lower and repeat with the other leg.

PHOTOGRAPH COURTESY: ‘SOCIETY’

QFit For Life

Hitting The Right Notes Seven decades of singing and still raring to go… Unravelling the secret behind melody queen Asha Bhosle’s enchanting voice, dazzling smile, and that forever fun ‘n’ vibrant persona.

D

raped in a light blue silk sari, teamed with diamond jewellery and the signature white flower in her hair, Asha Bhosle looks as elegant and understated as ever. Noticing her sit so upright and straightbacked, we almost forget that she is also an 80 plus grandmother! And as we get chatting, we are astounded by the one streak that shines throughout - her effervescent personality. Even at 82, Asha is brimming with life and energy! And when she

talks excitedly about an upcoming project – in this context, a live concert in London – we just can’t help but salute her indefatigable spirit. Performing live, she confesses, still gives her a high bigger than playback singing. “It is a true test of your talent,” she says. Plus, there is the added joy of watching the audience clapping, singing and grooving with you – a reward like none other, she adds. So how is she going to mesmerize her audience in London, we light-heartedly

ask? She smiles, almost childlike and flashing those famous dimples, and replies, “I can’t spill the beans now. You have to wait and watch.” The lady simply shows no signs of slowing down… Where does she get that energy from, even at this age? What keeps her ticking? What are the secrets of her healthy ‘n’ happy living? We attempt to find answers, through our short, but nevertheless an enjoyable and an eyeopening chat with the songstress herself.

“Doing my riyaaz every morning for two hours and keeping myself active throughout the day, keeps me healthy and fit. I believe in a simple rule: When you distance yourself from work, you slacken.” At the announcement of the ‘Stardust Live Concert’ in London

“If you keep pondering over the past, you will get stuck in that time zone and will not be able to move ahead. We can’t bring back what’s gone. Nor do we know what lies ahead. We only know the present, so make the most of today.”

Work Hard To Keep Going For someone who started singing 70 years ago, and is still going strong, Asha reveals that it is music that strengthens her body and mind. “Aur shayad mehnat ki aadat ho gayi hai. (Also, the fact that I am used to hard work). Doing my riyaaz every morning for two hours and keeping myself active throughout the day, keeps me healthy and fit. I believe in a simple rule: When you distance yourself from work, you slacken,” she says very matter-of-factly.

Singing Is Meditation How does she keep her vocal cords and lungs – two important areas of health for a singer – still in such great shape? “My singing takes care of them,” she says, simply. And adds, “Sometimes, I do my riyaaz in the night too – when everyone is asleep and it’s silent. I am a late sleeper. I can go to bed at 2 or 3 a.m, and just four hours of sleep is good enough for me.” What about basic exercises like breathing, pranayama or meditation, we prod? “Nothing really,” she insists, finding it amusing that she is even asked a question about exercising. As an afterthought, she says, “Before starting your riyaaz, you have to chant ‘Om’, which, in itself, is a breathing exercise. As for meditation, doing my riyaaz is meditation for me.” She adds with an impish laugh, “I still have not understood what this meditation is all about. How can you just sit quietly in one place without a hundred thoughts entering your head?”

The Magic Of Ghee But the one thing that has held her in good stead, health wise, she admits, is the generous consumption of cow’s ghee. “I eat a lot of cow’s ghee - I can eat four spoons of ghee at a time!” she happily reveals. Of course, there are a few other diet rules she follows too. Like eating rice and avoiding wheat. “People feel eating chapatis will help them lose weight but that’s a myth. I eat more of rice. I also try and eat more of vegetables and stay away from oily food. I gave up ice-cream at a very young age, as it’s bad for the throat. These little diet changes have taken care of my health and throat.”

We quiz her on the secret behind her perfect eyesight, and she retorts with a laugh, “Kuch bhi nahin karti hoon main (I don’t do anything).” And sportingly goes on to flash her pearly whites too. “All my 32 teeth are also intact!” she divulges.

Chitchat To Unwind How does she unwind after a hectic stage show or recording, we ask? “I just go home and sit and chat with my family – my bahu and grandchildren. We can chitchat for hours on end,” she reveals. Since the subject veers towards her grandchildren, we ask her, as a grandparent, what advice she would like to give them. Rather disapprovingly, she says, “Today’s children don’t listen to anyone. The only thing we can tell them is to respect elders and speak politely – two

important rules we followed all our life.” And then, on a slightly introspective note, she adds that everyone is born with their own destiny. “Just as you can’t change the colour or the face you are born with, you can’t change someone’s destiny. I am a spectator; I keep watching everything…”

Live In The Present Like the way she has watched, and lived through the many ups and downs her own destiny dished out to her – domestic abuse in the first marriage, raising three children singlehandedly, a short-lived second marriage, suicide of her daughter... Despite a personal life laced with tragedy, she manages to remain positive, and keep that smile intact, always. How does she do it?

“If you keep pondering over the past, you will get stuck in that time zone and will not be able to move ahead. What is in your destiny, will happen. We can’t bring back what’s gone. Nor do we know what lies ahead. We only know the present, so make the most of today. “Just last night, I was thinking to myself that we celebrate birthdays with such pomp, but in reality, where do our birthdays take us? They only tell us that one day, we will have to leave behind those who love us and go – that’s the hard reality of life,” she says with her trademark smile. Live in the now, and live to the fullest… That, in essence, sums up the singing legend’s fine art of living.

VINODINI KRISHNAKUMAR

PHOTOGRAPH COURTESY: ‘SOCIETY’

“Today’s children don’t listen to anyone. The only thing we can tell them is to respect elders and speak politely – two important rules we followed all our life.”

QSuccess Story

“I lost 18 kgs in ...To live a leaner, fitter and a fabulous life, says Arun Cherian.

A

run Cherian, 34, Vice President at GIBSS (Green India Building Systems & Services), Mumbai, tells us how he achieved this massive transformation!

Early Years… “I studied engineering in Rajasthan, and completed my MBA from the Indian School of Business, Hyderabad. Post MBA, I moved to Mumbai and became a part of the founding team at an innovative, clean energy firm in the country. “I grew up in a typical Syrian Christian achayan family in Kerala, where prosperity is equated to a growing belly. I did not bother about my fitness. However, growing up, though I was always confident as a person, I never felt great about my appearance. “But this belief combined with my selfassurance of my own prosperous physique – a 5’6” feet tall man, appleshaped, weighing 78 kgs, with a 34-inch waist – convinced me that I may not be a ‘head turner’ when I walked into a room.”

My Fitness Inspiration… “But it was a medical checkup which indicated poor health, owing to my inactive lifestyle and poor eating habits, that changed my life... “I was warned by my doctor that my sedentary lifestyle could make me vulnerable to diseases like diabetes,

cholesterol etc. The only way to avoid them was to improve my health and correct my lifestyle and eating habits. “I then read a book called ‘Dont Lose Out, Work Out’ by Rujuta Diwekar and another book named ‘Body by Design’ by Kris Gethin, to understand more about

eight months!” how the body responds to exercise, food and rest, to get the right approach towards achieving my fitness goals. The principles mentioned in the books have been my guiding forces. “Another trigger was when I accidently signed up for the Standard Chartered Mumbai Marathon in January 2015. I observed how many runners, years senior to me, were much stronger and faster than me. I also realised how those who are physically fit, are always so confident about themselves. This encouraged me to take up personal fitness seriously.”

My Fitness Goals…

“My metabolic age was 43; which basically meant that though I was 34, I had the metabolism of a 43-year-old man!”

“Being an engineer and an MBA graduate, I get great joy in tackling simple problems by complicating it with number crunching analysis. So I did a Body Fat Percentage Analysis and found that I had 25% fat in my body, which had to be reduced to 15%. “My goals were to improve my body composition, reduce my body fat levels, build more muscle and lead an active lifestyle. On 1st January, 2015, I weighed 79 kgs, and

by 31st August, 2016, my weight had reduced to 61 kgs. I lost 18 kgs in eight months!”

My Weight Loss Journey… Physical Activity: “My metabolic age was 43; 10 years higher than my physical age, which basically meant that though I was 34, I had the metabolism of a 43-yearold man! “To improve my body composition, I had to increase my metabolic rate, and the only way to do that was to increase my physical activity progressively and consistently. “Every month, I tried a new activity; I started climbing stairs and walking whenever I could. Slowly, I started sleeping and waking up early since my dinners got lighter and my physical activities got higher. I tried Zumba, running, and squash, only to realize that running was the one for me. I got hooked onto running and joined a running group, and even participated in races. “I also added weight training to my schedule to support my joints and muscles; I spent 30 minutes

Trying his hand at badminton

At the Standard Chartered Mumbai Marathon...

weight training every two to three days.” Diet: “I started treating food as fuel for the day rather than just tasty meals. I researched the nutritional value of the meals I consumed and realised that I was consuming mainly carbohydrates. I often ate late and consumed a lot of junk and oily foods. So I stopped eating outside and started preparing my own meals, which made me conscious of what I was eating. “I consumed six meals a day and had a meal every two to three hours. I substituted unhealthy foods with healthier options; oil with olive oil, cornflakes with oats and raagi, and sugar with jaggery and honey. I gave up bread and packaged

“My goals were to improve my body composition, reduce my body fat levels, build more muscle and lead an active lifestyle.”

foods, increased my daily water intake and snacked only on dry fruits.”

Challenges Faced… “I used to lead an inactive and sedentary lifestyle; so changing my lifestyle was the biggest challenge for me. With a full-time job, preparing my own meals was another challenge. I solved this by cooking most of my meals during the weekends and rationing out the portions during the week. “I also needed to find a new activity for myself every two months to prevent my routine from becoming boring. It took me some time to find a like-minded group of people, who motivated me.”

How I Maintain My Weight… “My current weight is 65 kgs. I run half marathons and practice gymming, running and physique transformation. I achieved my goal of losing fat, and now am concentrating on building muscles. “I consume heavy proteins, good fats and carbohydrates, and compliment my aerobic activities with heavy weight training.”

Fitness Is My Lifestyle… “I abstain from junk food and TV, and focus on getting more sleep instead. I feel more energetic, calmer under pressure and have more stamina to work late, as well as hit the gym post work. You know you are a fitness freak when your Saturday mornings are earlier than Monday mornings!” KRYSTEN KEYMER

Features S

onali Bendre’s parenting mantras… Tackle periodontitis… Tips to build intimacy… Exploring Kairali Ayurvedic Health Resort… Solutions for body acne, dark circles and more… Be informed, be happy!

QParenting

MUM’S THE WORD

Parenting is rewarding, and challenging, says the gorgeous Sonali Bendre.

S

onali Bendre, one of the most beautiful actresses of the 90s, has penned down her parenting wisdom, which she has collected over 10 years of being a parent, in her book, ‘The Modern Gurukul: My Experiment with Parenting’. In an interview with us, Sonali lets us in on her parenting mantras! What was the inspiration behind ‘The Modern Gurukul: My Experiment with Parenting’? “The inspiration was the joy of having a child, becoming a mother. It’s very difficult to put this entire journey into one word, or sentence. I wanted to know what’s good for my child, what’s best for him. Like the gurus in the gurukul, I had to improve myself for my son, Ranveer, to emulate. “This book is my combined and collected wisdom on parenting, over the years, to inspire and guide all the young parents out there. “However, I am no expert on parenting, I am an expert only on my son.” What is motherhood according to you? What are the pros and cons, if any, of motherhood? “Motherhood is all about knowing what’s good for your child and loving them for no rhyme or reason, except for the fact that you’re a mother. It’s also a wonderful

“We try to inculcate good values in Ranveer. We make sure he gets the best of everything but we also ensure that he understands the value of them, and knows that he is privileged. We also emphasize on respect towards everyone.”

Sonali Bendre with her husband Goldie Behl and son Ranveer

opportunity to be instrumental in shaping a mind other than yours. “The cons are all the frustration and trying moments you have to go through. And the pros are basically all the hugs, smiles and kisses you get; and believe me, there’s nothing greater than that!” How do you strike the work-family balance? “Well, the choices you make are very important; sometimes you need to choose between your work and your family, and whatever you want to do. “Actually, once you become a parent, everything else takes a backseat. I try to choose less work so that I get to spend more time with my family, especially my son.” Any parenting principles your husband and you follow? “In parenting, there is no one formula that one can use. We try to inculcate good values in Ranveer. We make sure he gets the best of everything but we also ensure that he understands the value of them, and knows that he is privileged. We also emphasize on respect towards everyone.” How do you both go about sharing your parenting responsibilities? “As far as responsibilities go, it’s not like we sit down and decide, okay you handle that and I will handle this. There are days when I get overwhelmed

“My husband was a heavy smoker, and it was a huge challenge and struggle for him to quit, but he gave it up because that’s not what he wanted for his child.” At an event to launch her book

with the responsibilities and my husband steps in, and vice versa. “Goldie is a hands-on father. It’s very fluid in that sense; we always take decisions together and are open to new ideas.” What are the challenges you face as a parent? How do you deal with them? “The challenge is when you learn that the only way your child is going to imbibe and learn something good, is when they witness you doing it. “It really does make life difficult for you; you have to be a role model, and do what you want to do as well. There’s too much to do and then you realise there are lots of things that need to be changed. “My husband was a heavy smoker and it was a huge challenge and struggle for him to quit, but he gave it up because that’s not what he wanted for his child.” There is an increasing number of ‘single parents’ today. Do you feel this is healthy for the child –

growing up in the absence of one parent? “I don’t think there’s any particular rule to decide what’s healthy or not. It’s very subjective and depends upon the situation one is in. I also feel that today people don’t talk to each other; instead they are always fighting and screaming at one another. So sometimes it can be ‘healthy’ to not watch really ugly fights. “All I can say about single parenting is that it takes a lot of guts and it’s a very difficult task.” You look as gorgeous and fit as ever, what are your fitness and beauty secrets?

“I got fitness into my routine basically because of my son. I started going out and playing with him and it made me feel so great! For my son to be fit, first, I had to be fit, so I joined the gym, started working out and began to take my fitness and health more seriously. I steer clear of oily and fried food as much as possible and concentrate on eating healthy. I’m enjoying this, and have never felt so fit before. “Also, the moment you start working out, you get that energy, that glow, that youthful feel and so much more!” KRYSTEN KEYMER

QDental Care

Tackle

PERIODONTITIS! Don’t let this painful dental condition rob the smile from your face.

P

eriodontitis is the swelling in the tissues surrounding the teeth, leading to the shrinkage of the gums and loosening of the teeth. It can range from a simple swelling of the gums to more serious damage of the soft tissue and bone, and tooth loss in worst-case scenarios. Dr Rajesh Shetty, Cosmetic Dentist, Dazzle Dental, Mumbai, tells you how to address it.

Causes

Periodontitis is caused by plaque. Plaque is a sticky film formed by the bacteria present in our mouth. Brushing and flossing help get rid of plaque. But when plaque hardens, it forms tartar, that cannot be removed simply by brushing or flossing. Only professional cleaning can help you get rid of this tartar. In few cases, periodontal disease is an oral manifestation of some underlying systemic problems. For example, if a person maintains good oral hygiene and yet has periodontal disease, it would be prudent to check for systemic conditions like diabetes.

Periodontitis is caused by plaque. Plaque is a sticky film formed by the bacteria present in our mouth. Brushing and flossing help get rid of plaque. But when plaque hardens, it forms tartar, that cannot be removed simply by brushing or flossing.

Symptoms Red or swollen gums. Tender or bleeding gums. Bad breath. Bad taste in the mouth. Loose teeth. Erosion of gums, making the teeth look longer than normal. Sensitive teeth. Pus between the teeth and gums.

Risks Many factors can increase the risk of periodontitis

Treatment Control the

like hormonal changes, hereditary factors, tobacco usage and diabetes. Medications that reduce the production of saliva also tend to cause an increase in gum disease.

Tests & Diagnosis Seek the opinion of a qualified periodontist, a dentist specialized in gingival and periodontal diseases, in order to establish a correct diagnosis and treatment. Once the person is diagnosed with periodontal disease, it’s better to seek professional help rather than try home remedies. The opinion of a periodontist may help diagnose some underlying systemic conditions along with helping restore the gingival health.

Good dietary habits like intake of natural fibrous foods, raw salads and water at regular intervals also go a long way in maintaining periodontal health and reducing bad breath.

infection by thoroughly cleaning the teeth surfaces to eliminate the attached tartar and diseased tissue within the gum (gingival) pockets formed around the teeth. In certain cases, non-surgical treatments such as deep cleaning, root planing are done and medicines are prescribed. In severe cases, a flap surgery is performed, which involves lifting up the gum and cleaning the tartar under it, along with artificial bone grafts to regrow the bone lost due to infection.

Prevention Brushing twice a day and flossing once a day is important to keep plaque at bay, and your gums healthy. Visit your dentist every six months for a checkup and a cleanup, if required. Good dietary habits like intake of natural fibrous foods, raw salads and water at regular intervals also go a long way in maintaining periodontal health and reducing bad breath.

AISHWARYA P VAIDYA

QSelf Care

A

DO-IT-YOURSELF TIPS, TRICKS AND TREATS

Colour Therapy

dult colouring books are a fun way to relieve stress and sharpen your mental skills. A favourite childhood activity has been reborn to help ease stress and stimulate mindfulness. Just grab some crayons or markers and flip open a colouring book...

Colouring the brain When someone is exposed to artistic expression – in this case, creating a picture from colouring – it relaxes the brain’s amygdale, which processes emotions. Imbalance in the amygdale has been linked to increased anxiety, depression, phobias and post-traumatic stress disorder. Here, colouring is like a form of meditation. Colouring involves attention to the present moment. The back-and-forth repetitiveness, and the act of colouring within boundaries, also offers a soothing, calming effect, much like deep breathing or slow walking, both of which help people ground themselves. When is the best time to colour? Whenever you need it. Just like following a healthy diet and exercise, the more you do it, the more you will reap its positive rewards. It doesn’t require a lot of time. You may find that five to 10 minutes here or there throughout the week is all you need. Colouring books offer many mental benefits:  Lower stress and anxiety, and distract negative thinking.  Promote feelings of self-esteem and awareness.  Encourage artistic creativity and personal expression.

MENDING BROKEN HEART SYNDROME B

roken heart syndrome, also known as stress cardiomyopathy, causes a weakening of the left ventricle, the heart’s main pumping chamber. The bottom portion of the heart stops working, so it balloons out and limits the heart’s ability to pump. This can cause heart failure, arrhythmia, or even death.

Unknown cause The precise cause is not known, but medical experts believe that surging adrenaline from a stressful event “stuns” the heart, which triggers changes in the heart muscle cells or coronary blood vessels, or both, and prevents the left ventricle from effectively pumping blood. The condition is most common after an unexpected loss of a loved one – hence its broken heart name – but can also be caused by an accident, episode of severe fear or pain, an intense argument, or even a happy event like a surprise party. It typically occurs in people older than the age of 50 and is most common in women. Treatment and prevention There are no known preventive strategies. However, you can be more mindful about upcoming situations that typically cause stress, and take measures to manage your reaction.

An undercover investigation

Y

ou call them drawers, skivvies, butt huggers, briefs, panties, knickers, tighty-whites, or just simply undies. Here are three questions you may have about them. Does the type of fabric matter? It can make the difference between your genital area feeling hot and sweaty or cool and dry. Plus, it may play at least a small role in certain vaginal infections. According to study, one of the factors associated with vaginal yeast infections is wearing underwear made from synthetic fabrics (such as nylon and lycra), which don’t ‘breathe’ and thus keep the genital area warm and moist, perfect conditions for the growth of yeast.

Meditation Wise M

editation techniques have been used for thousands of years by many different cultures as a way to focus attention and clear the mind of distracting thoughts. The following steps are appropriate for most types of meditation: ✦ Choose a quiet location. The place where you meditate should have as few distractions as possible. ✦ Choose a comfortable posture. Meditation can be done while sitting, lying down, standing, walking, or in other positions. ✦ Focus your attention. Concentrate on a mantra (a specially chosen word or set of words), an object, or your breath. ✦ Maintain an open attitude. Let distracting or wandering thoughts come and go naturally without stopping to think about them; instead, bring your attention back to the focal point.

How often should you change your underwear? For cleanliness and comfort at the very least, we’re in favour of a daily donning of fresh underwear (or more often if you work up a sweat or your undies otherwise get wet or soiled). Do you need to wear underwear at all? While most of us don’t think about going out undie-less, some people like the airy feel, especially on hot and humid days. It’s also more comfortable to forgo underwear if you cycle or otherwise work out in seamless-crotch cycling shorts that are breathable and wickable (underwear under them can bunch up and irritate the skin).

QSelf Care

DO-IT-YOURSELF TIPS, TRICKS AND TREATS

SAUNA SO GOOD

T

he hot, dry air inside a wood-lined room of a sauna not only relaxes but also offers some cardiovascular conditioning because the high temperature boosts your heart rate. Regular sauna also lowers blood pressure and may benefit people with high cholesterol and diabetes. But people with unstable chest pain (angina), poorly controlled high blood pressure, low blood pressure, or other serious heart issues should avoid saunas. TIPS FOR SAFE SAUNA USE: ✦ Don’t stay in longer than 15 to 20 minutes. ✦ Cool down gradually afterward; don’t go straight outdoors in the cold weather. ✦ Drink two to four glasses of water afterward to replenish the fluid lost from sweating. ✦ Avoid alcohol before and after your sauna.

Keep Your Feet Happy A

lot of time, the foot problems that develop in older adults are chronic in nature, such as heel pain due to plantar fasciitis

(inflammation) or bunion pain. If problems in relation to foot and ankle ailments are left for long periods, they worsen due to continued weight bearing.

10 TIPS TO MAINTAIN HEALTHY FEET:

1 2 3

Inspect your feet regularly.

4 5 6 7 8

Don’t ignore foot pain.

Keep your feet clean and dry. Hydrate the skin with lotions or creams. Cut your toenails straight across. Exercise – take a walk – every day. Wear proper-size shoes. Avoid walking barefeet to reduce your risk of injury.

9

Use sun block on your feet to avoid sunburn.

10 Alternate shoes daily so they can dry out.

QHealthy Looks

BEAUTY NEWS, VIEWS, ADVICE AND TREATMENTS

Dark Circles Banish

D

r Geeta Oberoi, Dermatologist, Cosmetologist and Founder member of Skin & You, Mumbai, identifies the causes behind dark circles and suggests effective treatment measures to get rid of them.

Yoga or meditation is a great stress buster and can cure dark circles caused due to stress or depression.

What are dark circles? Dark circles are actually the blood vessels under the eye that can be seen. Dark circles speak a lot about your health and lifestyle but they are not considered to be a serious skin problem. However, dark circles also make your look older, exhausted and unhealthy.

Why do they appear? It can be because of lack of sleep, too much stress, hereditary factors, or a disturbed lifestyle. All these can cause increased pressure on the blood vessels under your eyes, forcing blood vessels to come closer to the surface of the skin, and making the dark circles appear more prominent.

Treatment HOME REMEDIES Cold Tea Bags help tighten the skin and constrict the blood vessels under the eye. Cucumber, rich in vitamin K, helps in reducing the discoloration that causes dark circles. Apart from that, it also has a cooling effect on the skin. Yoga or meditation is a

great stress buster and can cure dark circles caused due to stress or depression. CLINICAL TREATMENT Use skincare creams with retinoic acid. This restores the collagen and makes the patchy dark circles fade out. Consult your dermatologist before using them. You can hide your dark circles by using a concealer that matches your specific skin tone.

Prevention To avoid dark circles, a proper skin and healthcare schedule

must be followed; no magic will happen overnight. XConsume a healthy fruit and vegetable-rich diet. XDrink plenty of water daily. XAvoid stress by balancing out your work and personal life schedules. You can also try incorporating meditation and yoga into your schedule, at least three times a week. XEnsure that you get sufficient sleep daily to avoid waking up with dark circles under your eyes. KRYSTEN KEYMER

QHealthy Looks

BEAUTY NEWS, VIEWS, ADVICE AND TREATMENTS

Over-exfoliate Don’t

E

xfoliation gives a tighter, firmer and smoother look. But because of the magic it does, many fall into the trap of over-exfoliation – an over–zealous approach that can actually reduce the skin’s vitality and make it more susceptible to damage from UV light. Over-exfoliation triggers the

inflammatory response, leading to a compromised lipid barrier that doesn’t function properly, a sensitized skin condition, and accelerated premature aging. Dryness, redness, inflammation, irritation and itchiness are signs when your skin is over-exfoliated.

Dr Apratim Goel, Dermatologist & Laser Surgeon, Cutis Skin Studio, Mumbai, tells you how not to go overboard.

The Right Way To Exfoliate An exfoliation routine should be based on age and skin type.

Don’t pick the wrong scrub. Ensure that the scrub you are using has fine particles, without jagged edges, that irritate skin and lead to flare-ups. Choose a gentle exfoliant which prevents moisture loss and augments skin lightening. For those below 20 years and with dry skin, exfoliation can be less frequent or even avoided. Use the scrub on wet skin, in circular motion and with gentle pressure. Once done, wash it off, as leaving it on for a longer time can cause dryness. Be careful of sensitive skin – around the eyes, corners of the mouth, underarms, bikini line etc. Exfoliate once or twice a week, not more, even if your skin is oily, and preferably in the mornings. The pressure used for exfoliation needs to vary depending on the type of product, and skin, as well as the area of the face. Follow it up with dollops of moisturizer and sunscreen in the daytime. Stop using whatever you feel is over-exfoliating your skin, and don’t scrub again till your skin has healed completely.

Don’ts � Don’t pick the wrong scrub.

�

�

�

�

Ensure that the scrub you are using has fine particles, without jagged edges, that irritate skin and lead to flare-ups. Choose a gentle exfoliant which prevents moisture loss and augments skin lightening. Don’t use your body scrub on your face. Body scrubs are too harsh with bigger granules which may abrade the gentle facial skin. Using loofahs on the face is also a bad idea. Lips are barred from the use of scrub as they don’t contain any natural oils and may crack or bleed in response. Waxing will exfoliate skin; exfoliation should never be combined or followed by waxing. Don’t exfoliate dry or irritated skin.

�

�

�

Home Exfoliants � Normal skin: Mix baking

soda with water and apply it on your face. Leave it on for 10 minutes. Wash using warm water and a washcloth. � Oily skin: Mash an avocado; mix it with 2 tbsp honey, 1 tbsp sugar and 2 tsp lemon juice. Sugar will provide a soft exfoliation while the honey and avocado will

�

nourish your skin. Lemon juice will help tighten skin and dry up pores. Keep it on for 15 minutes and wash thoroughly. Dry skin: Mix 2 tbsp ground oatmeal with 1 tsp sugar and 1 tbsp olive oil. Sugar and oil will hydrate the skin. Apply the mixture on wet skin and wash in 15 minutes with warm water. Acne-prone skin: A sea salt scrub removes dirt from the pores and reduces the chances of recurring pimples. Use it with an oil (try tea tree, grapeseed and rosehip oils). For cellulite: Use coffee in your scrub as it is a natural stimulant and detoxifier. Steam your face for 20 minutes to open up the pores. Then, mix 1 tbsp coffee powder with milk or honey to form a thick paste. Apply it in a circular motion. Leave it on for 20 minutes. Wash off with cold water to close pores. Body scrub: Mix 1 cup sugar with 1 tbsp baking soda, 2 tbsp olive oil, 1 tbsp honey, 5 drops peppermint oil and 2 green tea bags. Leave it on for 20-30 minutes and wash it off. AISHWARYA P. VAIDYA

QBeauty Care

ANNOYING ACNE Arm yourself with knowledge on the causes and treatment of body acne.

A

cne breakouts may not be limited to your face. They can develop on your back, neck and hands too. Dr Soma Sarkar, dermatologist, About Face Clinic, Mumbai, tells you all about body acne. Body acne develops when the sebaceous glands become overactive. These glands normally produce small amounts of sebum, which is a thick mixture of oil and skin cells. Acne forms when these glands go into over production and the extra sebum blocks your follicles, and bacteria moves in.

Causes �

Hormones can cause an outbreak of pimples, or increase its number. The hormones that are active during puberty also trigger your sebaceous glands to produce more sebum. The hormones with the greatest effect on the oil glands are the androgens, the male hormones. Both men and women have androgens, but men have m ore. In women, these hormones cause acne during the menstrual cycle.

Picking or squeezing the pimples often leaves a pitted appearance that may or may not be permanent. Scarring is more common in men because deep acne affects more men than women.

Hormones found in some types of birth control pills can also cause acne. � Rubbing or friction from your clothes, contact with a dog’s tongue (e.g, after a friendly lick), skin contact with certain sports equipment, certain cosmetics, skin exposure to extreme temperatures and taking corticosteroid medications can be the other causes. �

Treatment �

Deep acne often appear on the back and chest. It’s usually the most difficult type of acne to treat, and may leave scars. It includes pustules and cysts, both of which can appear on the skin’s surface.

Prevention „Wash your face no more

If they burst, the pus that’s released will cause more lesions and scarring. „ Picking or squeezing the pimples often leaves a pitted appearance that may or may not be permanent. Scarring is more common in men because deep acne affects more men than women. „Creams and lotions containing benzoyl peroxide, salicylic acid, glycolic acid or sulphur are widely available without a prescription. They are peeling and drying agents that unplug clogs and help the skin shed dead cells. „Antibiotic or retinoic acid (a derivative of vitamin A) applied directly on the skin also works. „For deep acne, antibiotic pills (e.g, tetracycline, minocycline), collagen injections and laser resurfacing may work. „Prescription medications (e.g, isotretinoin) are effective in treating deep acne. They should be used with caution. „Many of these treatments make the skin sun sensitive, so one has to use appropriate sun protection.

Deep acne often appear on the back and chest. It’s usually the most difficult type of acne to treat and may leave scars. Dilute tea tree oil with water, and cleanse skin with it daily once.

than twice daily with a mild, unscented soap or soap-less cleanser. „Pat your skin dry with a clean towel. „Avoid scrubbing or vigorous washing with a harsh or rough (abrasive) soap. „Use non-comedogenic cosmetics, which don’t clog pores and cause acne. „Shampoo your hair at least twice a week. „Wash off sweat and oil as soon as possible. „Blackheads should only be removed by an expert. „Although foods do not cause acne, some people find that their acne worsens with certain foods. Avoid them.

Home Remedies „Tea tree oil: Dilute tea

tree oil with water, and cleanse skin with it daily once. Tea tree oil acts as an anti-bacterial and antiinflammatory agent. „Cinnamon and honey mask: Cinnamon contains strong anti-bacterial properties that kill the bacteria that cause acne. Honey clears away dirt, oil and bacteria, and soothes the skin. „Baking soda: Balances the skin’s pH level, and has antiseptic and antiinflammatory properties. It kills bacteria, and reduces swelling and also exfoliates the skin. Mix it with water to make a paste and then apply on the body acne. Leave it on for 10-15 minutes, and then wash off. AISHWARYA P. VAIDYA

QHealth Buzz

EVENTS OF THE MONTH

(L-R) Mini Mathur, Priya Nair, Sonali Bendre, Dr Anupam Sibal, Dr Indu Shahani and Dr Rupal Patel at the launch of the Surf Excel #ReadyforLife campaign in Mumbai

Red Bull Road mentor Rajini Krishnan and European stunt riding champion Aras Gibieza at the Red Bull MotoGP Rookies Cup 2016

Cricketer Yuvraj Singh and footballer Robin Singh launch PUMA’s ‘Tricks’ collection in Mumbai

Brand ambassadors Sonu Sood and Sonal Chauhan with director Rajendra Rathore at the ad shoot of Texmo Pipe Fittings

PUMA’s training ambassador Jacqueline Fernandez does a headstand at the launch of PUMA’s largest flagship store in Delhi

QHappy Couple

Making

Six promises that will bring you closer together – for life.

Love Last A

vow is a statement of intention that’s a blueprint for action. It isn’t a static statement like “I’ll love you forever.” Vows are commitments to specific behaviours to practice every day. Whether you’re in a relationship or not, thinking about the kind of behaviours that nurture love can help you build a better union. Though it may seem that love is an effortless grace that will last forever, sustaining it takes conscious effort. Here are examples of vows to help you put love into action.

1

“I vow not to go to bed angry” After a juicy fight, it’s tempting to hole up and nurse your grievances, or at least turn your back on your partner and fall asleep in your own little cocoon of misery. But research suggests that making an overture at reconciliation is a much better plan. A couple’s ability to bridge the gap after a squabble is one of the keys to lasting

relationship. And as much as you love one another, there are bound to be times when you get miffed. Even a simple statement such as, “I feel so anxious when we’re at odds. How are you doing?” can turn a disagreement around. On the other hand, if you’re really at fault, an apology is the best possible bridge between two hearts.

2

“I vow to keep our romance going – even when I’m not feeling romantic” Sheela was stressed by the toll motherhood was taking on her marriage. She and her husband, Mahesh, had been together for 10 years before their daughter was born, and they loved going out to restaurants, movies, and clubs. But when they had Rina, their priorities shifted. Like most new parents, they were exhausted and short on funds. Mahesh felt abandoned because the lion’s share of Sheela’s attention went to the baby. Their romance seemed dead, and he became resentful. Sheela vowed to turn things

around. So she started the tradition of weekly date nights, where they get a baby sitter, go out as a couple, and focus on each other. They’re still going strong, 10 years later.

3

“I vow to be honest” Most women lie about their feelings to placate someone else, a pattern guaranteed to breed resentment. Let’s say your partner decides to watch the IPL with a buddy, but it’s also the night that you’re returning from an exhausting weeklong sales trip. He assumes you want to unpack; you really want to spend the evening with him, but don’t want to be a nag. So you’re cheerful and supportive when he runs the plan by you. But inside you’re hurt and angry, and when he gets home after the game, you’re resentful and touchy instead of delighted to see him. That’s the antithesis of real love. Vowing to be honest about your feelings promotes intimacy and cuts down on resentment.

Whether you’re in a relationship or not, thinking about the kind of behaviours that nurture love can help you build a better union.

4

“I vow to stay faithful – even if I’m tempted” Although you may have trouble imagining that you or your partner could succumb to a fatal attraction scenario, it happens – a lot. Even though most people say they disapprove of extramarital sex, carefully constructed polls estimate that 28% of married men and 17% of women have had affairs by their early 50s. It’s human nature to feel at least occasional sexual attraction towards other people. Acting on those attractions, however, is where this vow comes in. The jealousy and anger that unfaithfulness breeds are the natural enemies of love and commitment.

5

“I vow to take care of myself” We’ve all seen couples when one partner is buff and the other looks old enough to be his or her parent. We listen to the disappointment that follows when someone is no longer attracted to a partner who has let him or herself go physically. We also witnessed the sorrow when one partner falls ill or even

After a juicy fight, it’s tempting to turn your back on your partner and fall asleep in your own little cocoon of misery. But making an overture at reconciliation is a much better plan.

TIPS FOR BUILDING INTIMACY ■ Get specific about shared

goals now to avoid misunderstandings later. Discuss and then agree upon 1-, 3-, and 5-year milestone for your finances, careers, and home life. Make sure they are measurable so you can track your progress. ■ Create a mini retreat with your beloved when you can be alone together, undisturbed. Write love letters to each other, being specific about when you knew you were in love and why, and what your hopes are for the future. After reading the letters, brainstorm about the vows you’d like to make and come to an agreement about what feels right for both of you. ■ Write out your vows on a piece of paper and frame them. Once a month, plan a romantic evening and review your vows together.

Intimacy is a kind of mindfulness, a non-judgmental curiosity about what’s unfolding each moment for the other person. You cultivate it by listening deeply, without trying to solve each other’s problems.

dies of a preventable condition, leaving the other one feeling abandoned. One of the vows we should make each other is to take care of ourselves physically and emotionally so that we remain vital for as long as we can.

6

“I vow to cultivate intimacy” When your husband asks you how you are not expecting to hear a mindless, “Fine, dear. And you?”, he really wants to understand how you are feeling. Intimacy is a kind of mindfulness, a nonjudgmental curiosity about what’s unfolding each moment for the other person. You cultivate it by listening deeply, without trying to solve each other’s problems or butt in with your own story. Just being heard is a great antidote to stress, and it’s one of the finest gifts you can give your partner.

Dr Mahinder C Watsa, Sexologist, answers

TELL & KISS

Q

I am getting married to my girlfriend next year. We were planning to have pre-marital sex, but I read somewhere that hepatitis B is a 100 times more infectious than HIV. I have been suffering from chronic hepatitis B for the past six years. Can the condition ever be cured? Can the virus be passed on through kissing? R T Tripathy, Nagpur

A

You should seriously consult your doctor. Superficial kissing is permitted, provided your partner has no mouth lesion or infection. Surf the net for more detailed information, on the subject.

QTravel

NATURE CALLING Heartwarming and healing… The Kairali Ayurvedic Health Resort was a magical experience.

W

hen an invitation to visit the Kairali Ayurvedic Health Resort in Palakkad, Kerala, came up, and I told my editor about it, her immediate reaction was, “This has come at the right time; go for it!” Some nagging health issues had been getting the better of me, and I was desperately seeking an alternative

therapy. Feeling hopeful, I set out to explore the land of Ayurveda and natural bliss… The weather outside Coimbatore airport was hot and humid, but the drive to Palakkad, almost two hours from there, was a soothing, visual treat. The velvet green mountains, the swaying coconut

palms, the cool breeze just took my breath away! In no time, we reached Kairali Ayurvedic Health Resort, and were greeted warmly by General Manager, Bharathan N, and welcomed with a fresh coconut drink, which refreshed me instantly. I was then given a quick briefing about the resort

which was established in 1989, by K V Ramesh and Gita Ramesh, who believed in the science of healing through Ayurveda. The view outside my cozy cottage was breathtaking – tall coconut palms, enticing hammocks, pristine ponds… A yummy snack consisting of French fries, bhajiyas cooked in minimal oil and fresh pineapple juice, was immediately served, and needless to say, they satiated my by-now hungry taste buds. This was followed by a meeting with Dr Sarvan Naranga Parambil at the resort’s treatment centre, who explained about the various treatments like abhyangam, shirodhara, podikizhi, takra dhara etc, the resort had to offer, and a short meditation session, which made me feel good. Before I knew it, it was time for dinner, a strictly vegetarian and no-masala

Delicious spinach and peas subzi and banana stem thoran

Dinner was a strictly vegetarian and no-masala fare – sambar, avial, mix veg curry, cabbage thoran, red amaranta with green gram and rotis – prepared by Chef Srinivasan. It was simple and delicious!

fare – sambar, avial, mix veg curry, cabbage thoran, red amaranta with green gram and rotis – prepared by Chef Srinivasan. It was simple yet delicious! We were then treated to a cultural programme where local artists performed bharatnatyam, and day one ended, simply soaking up the scenic beauty and bliss that God’s Own Country had to offer.

Day 2 Began early at 6:30 a.m with a yoga session by yoga teachers Deepa and Raghunathan. Not an exercise person at all, but I still decided to go with it, and realised that the one-hour class was indeed an eyeopener! I did quite a few of the asanas that were taught, but refrained from doing some like the surya namaskar as I had recently suffered a muscle pull. But I began to feel lighter after that… Yoga was followed by breakfast, which comprised loads of fruits, juice and stew, after which I met Dr Sarvan Naranga Parambil, who assessed my health issues and recommended an Abhyangam oil massage, which was absolutely destressing! I also interacted with chief physician Dr T R Chandrashekharan who asked me to make small but healthy changes in my lifestyle. This was followed by a tour of

The relaxing shirodhara massage

the herbal garden, where Dr Sarvan explained about the origins of the herbs and their uses in Ayurveda, after which we were given a demo of an organic cooking class. The beetroot thoran accompanied by the pumpkin soup was yummy. And I was once again asked to head towards the treatment centre for another Abhyangam massage. Day two ended feeling completely relaxed and calm…

Day 3 Began with a sumptuous breakfast of fruits, juice and dosas, which was followed by an astrology session and yet another massage treatment! – Podikizhi hot potli massage. It was raining massages, but they left me feeling wonderful – and definitely eased the lingering pain in my chest caused by the muscle pull. After a brief interaction with Abhilash K Ramesh,

Executive Director, and Sankalp Bansal, COO, about the resort’s expansion plans, I was whisked off for a sightseeing tour across Palakkad. The scenic drives across the picturesque hills and the charming rivulets gladdened my heart…

Yoga was followed by breakfast, which comprised loads of fruits, juice and stew, after which I met Dr Sarvan Naranga Parambil, who assessed my health issues and recommended an Abhyangam oil massage, which was absolutely destressing!

Day 4 And finally, the day arrived when I had to leave Kairali and go back to Mumbai. After a heavy breakfast of fruits and juices and appam, and with a heavy heart, I had to bid adieu to this beautiful place that hosted me for three days… But I took back with me some lovely memories, and some lessons too… Back in Mumbai, my routine was the same, but my approach was new. Kairali made me aware of my body, and realize the wonders of healthy living… Truly, a rejuvenating experience! AISHWARYA P. VAIDYA

QA &

OUR PANEL OF EXPERTS AND OTHER LEADING SPECIALISTS IN THE FIELD OF MEDICINE ANSWER YOUR QUERIES ON HEALTH.

Dr Ajit R Menon Interventional Cardiologist

CAN I DONATE? I often see notices at my local community centre calling for blood donors. I’m 65, and have high blood pressure – is it safe for me to give blood at my age, and with my condition? Mohan Sharma, New Delhi Blood donation is a very noble effort. Considering your age and the fact that you have high blood pressure and are probably on medications for the same, blood banks may not accept your blood. You can always get yourself examined by your physician, and the blood bank can then evaluate – depending on your clinical status – whether you are a fit candidate for blood donation or not.

Dr Deepak N Amarapurkar Gastroenterologist

ASPIRIN WISE I recently heard that having aspirin can lead to liver problems. Is this true? Any other things I should avoid to keep my liver healthy? Sapna Kamat, Bangalore Aspirin, taken occasionally in a small dosage, is reasonably safe. Aspirin more commonly causes ulcers and bleeding from the gastrointestinal tracts. To keep the liver healthy, avoid alcohol and high fat foods; do regular exercise; and keep your weight in control i.e. your BMI should be less than 23.

Dr Rui Fernandez Dermatologist

MYSTERY MARKS! I’ve been noticing black-and-blue marks on my arms that seem to come from nowhere. Should I be concerned? Malini Gawde, Pune If the marks remain for a few days, they may be bruises caused by friction in those areas. This often occurs in people on blood thinners. It could also be a blood disease that needs to be investigated. But if the marks last for a few weeks, it may be a post inflammatory pigmentation of a skin disease.

Dr Ashit Sheth Psychiatrist

Dr Rupin Shah Andrologist

YOGA CAN HELP I am a 58-year-old man with adult ADHD (Attention Deficit Hyperactivity Disorder). I am taking medication, but still have difficulties with concentration and organization. Can meditation help? Anthony Dias, Pune Recently, I advised an ADHD patient of mine to practise yoga and meditation to improve his concentration and attention. Research has shown that mindfulness training and yoga are great tools in improving the executive functioning and memory. However, along with meditation and yoga, we may have to recommend medication, a routine exercise schedule or a sport activity, learning time management skills and also psychotherapy.

Editorial & Advertising: Magna Publishing Co. Ltd., Magna House, 100/E, Old Prabhadevi Road, Prabhadevi, Mumbai-400 025. Tel: 022-67091234; Fax: 022-67091208. E-mail: [email protected] New Delhi: Magna Publishing Co. Ltd., 1501 A&B Devika Towers, 6 Nehru Place, New Delhi-110 019. Tel: 011 26002197/2209, 26442454/2473, 26475334; Fax: 011-26286829. E-mail: [email protected] Kolkata: Magna Publishing Co. Ltd., 4th Floor, Avantika Apartments, 140-B, Sarat Bose Road, Kolkata-700 029. Tel: 033-24748165, 24753846, 24768874/75; Fax: 033-24753705. E-mail: [email protected] Bangalore: Magna Publishing Co. Ltd., 1107, Barton Centre, 84/1, M.G. Road, Bangalore-560 001. Tel: 080-25599646/7/8; Fax: 080-25586567. E-mail: [email protected]

Pune: Magna Publishing Co. Ltd., 402, Road No. 5, Sindh Co-op Housing Society, Baner Road, Aundh, Pune-411 007. Tel: 020-25850696/25851696; Fax: 020-25854796. E-mail: [email protected] Chennai: Magna Publishing Co. Ltd., C-6, 2nd Floor, Vasanth Apartments, Old No.75, New No. 40, C.P. Ramaswamy Road, Alwarpet, Chennai-600 018. Tel: 044-2499 6752; Tel/Fax: 2499 6501. E-mail: [email protected] Hyderabad: Magna Publishing Co. Ltd., 193, Road No. 7, West Marredpally, Secunderabad-500 026. Tel: 040-65289963. E-mail: [email protected] CAUTION: 1. While ‘Health & Nutrition’ attempts to provide the most up-to-date and scientifically sound information in the field of medicine and research, readers are cautioned, in case of illness, to see a physician who is best qualified to diagnose and treat individual problems. 2. Readers are recommended to make appropriate enquiries before sending money, incurring any expenses or entering into any

SEEING RED I recently noticed some blood in my semen. Should I be worried? Chandrakant Nikshe, Nashik In most cases, blood in the semen is innocuous and not a cause for worry. But you should be evaluated once by an urologist.

commitment in relation to any advertisement in this publication. ‘Health & Nutrition’ does not vouch for any claims made by the Advertisers of products and services. The magazine shall not be held liable for any consequences, in the event such claims are not honored by the advertisers.

Please address your queries to:

Question and Answer ‘Health & Nutrition’ Magna Publishing Co. Ltd., Magna House, 100/E, Old Prabhadevi Road, Prabhadevi, Mumbai-400025. Note: Queries sent by email will be answered in the magazine. Printed by Vinodini Krishnakumar and published by her on behalf of Magna Publishing Co. Ltd., Magna House, 100/E, Old Prabhadevi Road, Prabhadevi, Mumbai-400025., and printed at Magna Graphics (India) Ltd., 101-C&D, Govt. Industrial Estate, Kandivli (West), Mumbai-400067. Editor Vinodini Krishnakumar.

All objections, disputes, differences, claims and proceedings are subject to Mumbai jurisdiction.

REGD. NO.: MCW/83/2015-2017, Posted At : Mumbai Patrika Channel Sorting Office Mumbai-400001. On 8th and 9th of every month. RNI. 47146/89 Date of Publication on the 7th of every month