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Osteoporosis

Osteoporosis is one of the most common issues that affect bones today – often times a result of frugal calcium intake and poor lifestyle habits when it comes to diet and exercise. Your bones should be in good order and shape if you want to stay healthy and move about in your old age. On this World Osteoporosis Day, make a commitment to your well being! It’s never late to start to make an impact on your bone health. Here are a few tips you can follow:

1. Make sure you eat healthy and nutritious food. Half the battle is won if you have a good dietary system that supplements your body with nutrition and minerals to remain healthy.

2. Never neglect exercise! The more you exercise and the more you move about, the better it is for your joints. Think of your joints like the hinges of a door – not moving them will make them creaky, rusty and completely rigid!

3. Stock up on Vitamin D – and while you’re thinking this is best acquired through a pill, your best bet is really to indulge in some time under the sun. Nothing synthesizes your Vitamin D consumption better than direct exposure to sunlight. But keep it to a reasonable amount, so that you don’t wind up sunburned!

4. Avoid smoking. Smoking increases the rate of bone loss, especially because it reduces the vital capacity of the lungs – which in turn reduces oxygen in the blood, and that results in weak bone marrow.

5. Avoid alcohol, or if you simply must drink, moderate your portions of alcohol. If you drink, drink no more than two drinks a day for men and one drink a day for women, as alcohol can have disparaging impacts on your bone health.

6. Ensure that your meat consumption remains in moderation if you want to have healthy bones. Calcium and phosphorus are vital components in digesting animal protein, and eating too much of meat can take away the supply of these minerals to your bone.

7. Make sure that you regulate your sodium consumption. Taking excessive sodium can cause calcium to leach out of your bones, and to expel it through the urine – which makes the bones far weaker!

References:

http://www.worldosteoporosisday.org/

http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/lifestyle-tips

http://www.health.com/health/gallery/0,,20365458,00.html

http://www.healthline.com/health-slideshow/build-strong-bones

Second Step to Fitness: Starting your Day right

So if you’ve finally started and you’re consistently making those baby steps and it all feels a bit too easy. What comes next? Well, how about making an effort to start your day right. Here’s 5 simple things you can do every morning as soon as you wake up.

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1. Do not snooze the Alarm.

You wouldn’t treat a meeting with someone else casually, so why disrespect yourself? Respect your body, respect your time, respect your promises to yourself.

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2. Do something simple that’s high in intensity but short in duration.

This can be anything, like skip for 30 seconds or perform 10 burpees. Fat loss is a battle fought mainly in your head. Waking up and starting the day with activity, no matter how little (instead of lazing around in bed) will get your blood flowing, heart pumping and get your head in the game.

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3. Breathe deeply for 1 minute at least.

If you know yoga/pranayama and have something in mind, go ahead and do that. For the rest of us, this is nothing fancy. Just sit around breathing deeply and focussing on your day.

4. Write down 2-3 things you want accomplished during the day.

Keep these simple for e.g.:

Get 2 servings of vegetables before 6 pm

(or) getting it at least 3 fistfuls of protein

(or) drink 2 litres of water a day

Don’t commit to things you that are extremely difficult to accomplish . 20000 steps a day if you have a full time job, for example is a recipe for failure. Set yourself up for success, however small it may be. The positive attitude that comes with it goes a long way in helping to maintain a healthy lifestyle. Build on your successes, not your failures.

5. Drink water.

A nice big glass of it. It can be room temperature or warm or hot.

There’s no need to for lemons and ginger and a bunch of herbs. Not unless you have loads of energy when you wake up. Just keep it simple.

P.S honey is not recommended if you are trying to lose weight. Its counted as a form of sugar. We’ll discuss why in the next post.

The Author, Jyotsna John, is a fitness enthusiast who turned her passion for fitness into a full time career. She has travelled to UK and the US and studied a lot about fitness while she was there. She has a list of certifications, and is currently a trainer at The Unit, in Chennai.

Indian Head Massage for De-stress

The thought of a massage might be relaxing, undoubtedly. But the Indian Head Massage is a whole different ball game altogether – it redefines the quintessence of relaxation altogether, and makes for a wonderful way to kick your feet up and cool your heels. Here are seven benefits from indulging in an Indian head massage routine!

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1. It helps keep your emotional and physical problems at bay by easing your stress levels.

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2. It helps by preventing migraines, headaches and sever back pains. When there is tension in the upper back or the neck and head, there can be migraines, headaches and back pain. These can be difficult to lead an everyday life with, and can be incomparably challenging. The Indian head massage will help alleviate these issues by applying pressure to points on the upper back, the arms and shoulders. It will help release muscles and knots, and reduce headache-causing blockages.

PC: www.healthcareonline.org

3. The head massage encourages better circulation of the cerebral fluid, which helps you get rid of depression, nervousness and anxiety, and alleviates stress

4. The head massage is also a wonderful tool for hair growth. The massage routine increases the extent of nourishment and oxygen to the scalp and hair follicles, which in turn will stimulate hair growth.

PC:www.curaholistic.co.uk

5. A good long massage of the head in Indian style helps detoxify the body, and also encourages lymphatic drainage. It improves the extent of flow of blood to the neck and head, and helps eliminate wastes.

PC: www.massagetheraphy.com

6. A good hour’s worth of Indian head massage can help relieve one of sleeplessness, restlessness and insomnia.

7. It also helps renew and alleviate energy levels, and keep the body refreshed and rested. Since it is built on the philosophies of Ayurveda, that helps healing and places emphasis on balance, the chakras are stabilized and the health of both, body and mind is restored.

8. It helps boost your memory! An hour’s worth of Indian head massage will help clear your mind of all clutter and stress, and help log and collect thoughts and to keep your mind in good shape.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/Benefits-of-a-head-massage/articleshow/48514345.cms
http://www.relaxationcentre.co.uk/2014/08/05/7-benefits-of-indian-head-massage/

World Food Day, 2015

Social protection and Agriculture go a long way in ensuring food security, safety and a steady supply of resources that can keep the economy going, while also making society healthy. One of the biggest challenges in India today is the lack of suitable distribution – and this has led to many social issues ranging from farmer suicides to inadequacy of food. Agriculture can be a significant element in promoting social protection and poverty alleviation. This World Food Day, join us in making this conscious choice. Here are a few things you can do at your own convenience to bridle the two!

1. Start a simple home garden on your kitchen ledge. Plant little fruit trees, herb shrubs and perhaps even a few sprouts. This will not only help you nurture a kitchen garden and eat nutritious produce, but also help produce more products that can be used.

2. Indulge in some terrace gardens or rooftop gardens. Planting on your terrace can be a very useful way to keep your supply of produce going, while also helping cool your houses down through the extra plant cover.

3. Increase your usage of plant waste by recycling it all into compost, or material that can help add to your soil’s quality. In doing that, you recycle nutrients into the soil that can help you nurture your plants well. A compost pile allows the recycling of the plant waste products into a nutrient-rich additive for the garden.

4. Having your own kitchen garden provides the opportunity that will benefit the environment. It reduces the waste you produce and provides natural fertilizer for your plants. The reduction of chemical usage will help reduce pollution and contamination, which in turn results in produce that is healthy and bereft of any deprivation of core nutrients.

References:
http://www.hgtv.com/design/outdoor-design/landscaping-and-hardscaping/14-simple-gardening-tips-and-tricks
http://www.wikihow.com/Use-Citrus-Fruit-Peels-in-the-Home-and-Garden or
http://www.thehindu.com/opinion/columns/fight-against-hunger-too-slow-and-uneven/article7279094.ece

Global Handwashing Day

Did you know that the simple act of washing your hands is enough to keep your health in good shape, and to keep serious illnesses at bay? Just washing your hands through the day, before eating and after using the services can help keep your hands germ free and keep diseases away. October 15 has been designated as Global Hand washing Day. The date has been marked as the global advocacy day dedicated to increasing awareness and understanding the importance of hand washing with soap. Here are some of the reasons why Hand washing is important!

1. It functions as an effective and affordable way to prevent diseases and save lives.

2. Hand washing is one of the most significant public health interventions around the world, because the simple act has averted many public health concerns.

3. Every year, as many as 1.7 million children do not see their fifth birthdays because of diarrhoea and pneumonia. Hand washing with soap is among the most effective and inexpensive ways to prevent diseases.

4. Hand washing can save lives effectively. It helps by cutting the prevalence of diarrhoea by almost one half the extent it prevails at, and also cuts back on acute respiratory infections by nearly one-quarter.

5. Hand washing with soap impacts not just health and nutrition, but also education, economics, and equity in social set ups.

6. Hand washing with soap is highly effective in building good health and even saves lives by preventing infections from spreading. Many infections begin to spread when one’s hands are contaminated with disease-causing bacteria and viruses.

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7. After using the toilet, or changing a child’s diaper, coughing, sneezing, touching other people’s hands, and touching other contaminated surfaces automatically allow the spread of germs. A single gram of human feces can contain 10 million viruses and one million bacteria. Hand washing with soap works by removing bacteria and viruses from hands before they get a chance to actually cause infections or spread to other people.

PC: www.handresearch.com

8. When handsare contaminated with disease causing germs – both bacteria and viruses alike, they can enter the body or pass from person to person very easily. Once these germs enter the body, they can cause a wide range of infections. Hand washing stops the process before it gets out of hand.

9. Diseases and infections that can be kept at bay with hand washing are diarrhea, pneumonia, ebola, skin and eye infections, intestinal worms and even common colds.

References:
http://globalhandwashing.org/global-handwashing-day/
http://www.who.int/gpsc/5may/en/
http://www.goodhousekeeping.com/home/cleaning/tips/a19054/germ-proof-house/

Healthy exercise during festive season

Since you are fasting during Navratri, your body is at an all time state of vulnerability and is possibly also weak. It is important that you do not compromise on your health, and ensure that you are in good health to celebrate the festivities as they unfold. Here are a few important exercises that can be put to use during the festive season.

1. Do low impact exercises that are capable of working a sweat, while all the same capable of seeping you on the safer side of things since this will be just enough to keep you active while you don’t affect your health. Try aerobics, a round of gardening or a short walk.

2. Keep your exercise regime simple and effective.

3. Don’t forget to stretch! Stretches and stretch-based exercises and walking are the safest exercises you can do during Navratri.

4. Do not over do any of your exercise routines, as otherwise, it will have adverse effects on your health.

5. Always make it a point to be careful with lifting weights. If you want to indulge in or continue with your weight training while you are fasting, always keep a few things in mind.

6. Always exercise only after you eat something. If you don’t do this, your body will be forced to draw energy from your muscles, making you weak.

7. Dance the Garba – and make sure that you build your stamina before you indulge.

8. Keep your body well hydrated. Always make it a point to drink a lot of fluids if you plan to exercise while you are fasting. Drink a lot of milk, fresh juices and water to keep yourself hydrated while you are fasting. The whole point is that you have to keep your body healthy by exercising during Navratri.

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9. Indulge in some soft exercises. Soft exercises also work well if you are new to exercising, and would like to try your hand at something you haven’t, ever before. Since exercising might seem new, the body will be rigid, stiff and inflexible, and will need some loosening up. To this end, soft exercises are a great help. In terms of the benefits, soft exercises can help the body slowly build stamina, lower very high levels of cholesterol, keep the blood pressure and sugar levels stable by burning comfortable quantities of calories, and also improve circulation in the body. It is also immensely useful in lowering hypertension. Soft exercises keep the joints healthy and increases bone density. When the joints remain healthy, osteoporosis is kept at bay.

References:
http://www.boldsky.com/health/diet-fitness/2013/exercising-during-navratri-fast-035683.html
http://www.onlymyhealth.com/search_exercises-regime-during-navratri_Articles.html
http://www.onlymyhealth.com/exercising-during-navratri-1317190366
http://fatchicgoesslim.blogspot.in/2011/04/navratri-and-diet.html

Healthy Eating

One of the most endearing jokes on losing weight that we grew up on comes to mind. A doctor advices his patient, saying, “You see, to lose weight, there’s a simple exercise. Simply shake your head from side to side.” “When should I do this, and how many times, doctor?” asked the patient eagerly. “Well, every time you are offered food!”

With the festive season upon us, food is a very integral part of the sharing experience – and it is indeed vital to ensure that we stay in check so that our health doesn’t take a beating. Here are a bunch of tips for you to follow this festive season, so you lose weight!

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1. Follow a diet and stick to it sincerely. For best results, start this well in advance of the festive season, so that you lapse into the routine.

2. Eat small portions – or in moderation. Everything does taste good, but keep your appetite in check. If you think you’re likely to binge, then stop for a moment and start sharing sweets – it gives maximum pleasure and also makes sure that you don’t end up eating too many.

3. Fall back on healthy options like fresh and dry fruits, and make it a point to serve people who visit you, with this rather than fat filled and processed food.

4. Take smaller portions of sweets.

5. Avoid fried food and keep your eye on roasted, steamed and sautéed food so that you don’t wind up eating inappropriately.

6. Opt for foods that have a lot of water content in them, especially because they are filling and are low in calories, fats and sugars. Some options include as chestnuts, green chana, germinated seeds, `makhana`.

7. Pick a beverage where you have the option between drinking and eating something. Coffee and tea, Thandai and natural extracts in beverage form (such as rose water, kewara water, jaljeera) are other healthy options.

8. Make healthier versions of sweets and snacks, using organic or natural ingredients.

References:

http://www.indiatimes.com/health/tips-tricks/weight-loss-healthy-eating-tips-for-the-festive-season-240571.html

http://www.indiaparenting.com/health/325_2081/how-to-avoid-calories-during-festivals.html

Arthritis

A rather painful condition to manage, arthritis can be a handful to deal with. It primarily involves an inflammation in the joints which can lead to stiffness and pain – and it tends to grow worse with age. Your safest route to keeping arthritis at bay, or to manage it better if you do have it, would be to create room for a few healthy lifestyle changes. Here are some of the things you can do:

1. Keep your weight under control. Sometimes, the amount of pain you feel as a result of arthritis can be mitigated significantly with weight loss, as the pressure on the joints is lessened.

2. Exercise regularly, and ensure that you remain focused on keeping active. When you move your joints regularly, and indulge in exercises that are not weight bearing and are low impact, you tend to stay healthy and avoid arthritis – and if you do have it, mitigate it.

3. Use hot and cold treatments to manage arthritic pain. Take long showers, especially in the mornings, so that the stiffness in your joints is prevented or taken care of. If you can, invest in and use an electric blanket or a heating pad at nights in order to keep your joints loose and use moist heating pads.

PC: www.talarmade.com 4. Use cold treatment if you have joint pain. Either use gel ice packs or ice in towels or cloth bags on and around the joints for relief.

PC: www.heatlth.harvard.edu

5. Take to acupuncture if you can find a good therapist around you. The ancient Chinese medical treatment simply involves inserting thin needles into specific meridians and points on your body, and this helps re-route energies and restore the balance in your body.

PC: www.drweil.com

6. Supplements in your diet are vital – whether they are fatty acids or vitamins, there are many resources in the form of nutrients that can help reduce the extent of joint stiffness that you experience.

7. Include natural food in your diet. Start with turmeric and spinach, which help keep your body in check. Turmeric has anti-inflammatory qualities, and spinach is enriched in iron and calcium and help keep your body supple. Use herbal supplements through fruits, vegetables and naturally occurring foods.

PC: www.thetherapy.co.uk

8. Go for massages as regularly as possible. Massage, especially of arthritic joints, can help reduce pain and stiffness and can also help improve the range and extent of motion. Self-massage is good if you’ve learned it properly – otherwise, do visit a therapist.

References:

http://worldarthritisday.org/

http://www.healthline.com/health/osteoarthritis/arthritis-natural-relief#Overview1

http://everydayroots.com/arthritis-remedies

Dignity in Mental Health

Everyone is born with rights and dignity – and this is inherent in the fact that one is a human. Every person has some intrinsic value and he deserves to be respected and treated with equality for that very value. Human dignity is the standard that is used to guarantee that ethical behaviour is always followed in full form. Regardless of what a person may be, where he may be from or what his physical or mental condition is, every individual has a right to be treated with dignity. This is just as true for people who are coping with mental health disorders.

The theme for this year’s Mental Health Day is Dignity in Mental Health. Here is why you should be showing solidarity and support for the cause.

1. When people suffer from mental health disorders, they are not able to see their value and dignity. They lose sight of the value they have, and feel vulnerable. People with mental health disorders need to be able to feel comfort so that they can take help.

2. Help assure people with mental health disorders that they are valued and respected, and that their true essence boils down to their dignity.

3. People coping with issues of mental health are in not in any way lesser in terms of dignity in comparison with any other person.

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4. Encourage people to feel that they are valued. It is only by doing this – i.e., respecting human dignity, that a person suffering from mental health disorders can succeed in seeking help. Because of the ascription of stigma, many people hold back from asking for help.

5. Never assault the dignity of an individual, and this is as true of a person in need of help for a mental health disorder. If they are made to feel fear or are shamed, it makes their treatment and healing difficult.

6. Dignity should be promoted in the care giving process. Providing personalised consulting and care giving, ensuring that there is no judgment surrounding an individual’s needs for therapy and help and also creating safe spaces for them to speak freely is vital.

7. Always be there for a person who has a mental health disorder and is in need of some assistance. Do not judge them, scold them or tell them to “snap out of it”, because that can be one of the harshest things one can say to them. This is both dangerous and also a bad example to set – for the individual may not feel comfortable with sharing, or talking about what he is going trough.

8. Cast aside any considerations that you might have, and avoid imposing solutions upon an individual who is in need of help for his mental health issue. Avoid forcing your solutions onto them – it is important that you stand steadfast in support of the person, but always ensure that you do not expect that your solution for them to be the be all and end all. A solution is not a solution until it is owned and shared as a vision for the person in need of a solution.

References:

http://www.who.int/mental_health/world-mental-health-day/2015/en/

Eye health

Come summer, and the soaring temperatures can be a terrible impingement on your body. One of the more vulnerable body parts to rising summer temperatures are your eyes. Be they allergies or infections, your eyes could wind up with anything from sore eyes, red eyes, conjunctivitis and migraines. We have some simple tips for you to follow to make sure that your eyes are protected and stay healthy this summer. .

1.Go for regular checkups to see if your eyes need medical attention, supplements or nutrients, or perhaps if there are any changes in power so that there are changes in spectacles accordingly.

2.Protect your eyes from pollution to the best of your ability. Wear shades, and keep wet wipes that help you get rid of any irritants from falling into your eyes. Make sure to keep your hair off your eyes as well.

3.Avoid overworking your eyes as much as you can. If you can help it, unplug from computers and digital screens after work. If you cannot avoid it, make sure to take breaks suitably to relieve your eyes.

4.Eat healthy and make sure that you get the right resources in the form of vitamins, minerals and nutrient rich food. Vitamin C is very important for your eyes. Avoid foods that are too rich in oil and fat. Snack healthy if you can help it.

5. De-stress with your eyes and as much as possible, do some calming exercises to help ease the burden on your eyes. One exercise is called palming, where you have to rub your hands together for a few minutes until slightly warm, and then place them on your closed eyes lightly.

6. Another thing you can do occasionally is to repeatedly blink to reduce the strain on your eyes.

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7. Whenever possible, keep your eyes closed for a good many minutes so that you can resume work with a less negative impact and strain. Every now and then, focus on a distant object for a few seconds and allow your vision to strengthen itself with the ciliary muscles gaining some respite and some of the stress being knocked off. Another useful tip is to roll your eyes in circles a few rounds every now and then, and then close your eyes, focus on your breathing and relax for a bit.

8. Make sure that you protect your eyes from sunlight. The best way to do this is to use protective sunglasses of the wraparound kind, so that they absorb at least 99 percent of the Ultra Violet Rays – UVA and UVB – from the sun. Doing this will keep you away from suffering migraines and cataract.

9. When you look to clean your eyes, never rub or clean them with unclean hands. If you are outdoors, in public places, or have just returned from public places where you held onto different things, use hand sanitisers or wash your hands to get rid of infections before you touch your eyes.

10. Never splash water inside your eyes, because this affects your tear film by washing it away. It is a protective layer for your eyes, so you should be washing your eyes only when dust gets in, or foreign particles enter them.

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11. Make it a point to wash your face and hands every time you are back home from outside. The pollution makes you vulnerable to contracting infections of every kind, so you need to make sure that nothing from outside – dust, grime, germs, allergens or infection, enter your eyes and leaves you with allergies.

12. When you have a tendency for allergic reactions, avoid using perfumes and cosmetics, and avoid going around spaces that have dust, pollen, mould and even smoke. If you do wind up with an allergy, you can spot it by looking for signs of redness, itching, burning and puffiness. They may or may not be related to nasal allergies, so the best thing to do is to get in touch with your doctor.

References:

http://www.indiatimes.com/health/buzz/world-sight-day-care-for-your-vision-242032.html

http://www.wikihow.com/Take-Care-of-Your-Eyes

http://www.webmd.com/eye-health/good-eyesight

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