ENERGY DRINKS : KNOW THE TRUTH

An instant boost from sugar and caffeine does more harm than benefit.

They come in cool colours, and with cooler promises. Youngsters are besotted by an array of energy drinks lining the shelves alongside aerated drinks. But does a dose of energy these cans and bottles offer really help? Read on to know...

Caffeine kicks and sugary threats
Energy drinks have a very high content of caffeine and sugar that work at making you feel fresh and energised. And too much of caffeine can cause jitters, a fast heartbeat, and trouble sleeping.
Also, though the sugar provides a burst of energy, watch out for a phenomenon called as 'sugar crash' — when this energy wears off. This makes one feel very tired all over again. Thus, they are definitely not meant for sporting activities. And the presence of quinine, that's used in drinks for giving them the fizz, is anyway bad for the bones, Further, the high sugar content can lead to weight gain, and also cause cavities. Do not have them too often, and whenever you do, make sure you rinse your mouth.

Addiction trouble
Caffeine can be addictive, whether it's tea, coffee or energy drinks. So in case you don't happen to find one, you may get headaches, become cranky and or feel tired for a few days. A pediatrician, Dr Bhandarkar says that as these drinks taste sweet, children are also attracted to them. However, parents should definitely discourage younger children from having both, sports as well as energy drinks, "As it can cause electrolyte abnormalities. Hence, while it's a strict no-no for younger children, in case if teens, involved in sports and physical activities, subscribe to it, it should only be under supervision."

Source of vitamins and amino acids
Most energy drinks claim the presence of vitamins and even amino acids, popular with those high on body building. "However, it's much cheaper and safer to get the from multi-vitamin supplements instead follow a well-balanced diet and opt for alternatives in form of natural juices. So it is recommended grape fruit juice and orange juice as good alternatives to replenish the lost electrolytes after a physical activity.

Go natural
Energy drinks should not be confused with sports drinks. The former doesn't replace water and minerals one loses when we sweat. In fact the caffeine can actually make you more dehydrated. Simply drink water instead.

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EASY EXCERCISES TO KEEP YOURSELF PAIN FREE

Splits are not for acrobats alone. Here's a flexi routine to keep you pain-free

So, you workout five days a week, watch everything that makes its way to your stomach and drink four litres of water a day. But can you touch your toes with ease? Flexibility, defined as the capability of being bent repeatedly without damage or injury, is not essential to dancers, atheletes and acrobats alone. Stiffness has resulted in ligament tears, muscle strain, tendonitis, neck and lower back pain and even a slipped disc.

As we age, our flexibility reduces. Slouching on the sofa, sitting in front of a computer for hours and driving on a long commute, only make matters worse. "It's the joints that are less frequently used that tend to be worse affected.
                But you can't rush into getting flexible. Contemporary dance choreographer Sumeet Nagdev calls achieving flexibility a gradual art. "Simple stretches that are done daily with enough repetitions help in making the body supple, and increase muscle strength."

Here's 4-step get flexi daily routine:

Hamstring stretch
Why do it?
Helps in tailbone flexibility. A sudden jerk to your legs will not leave you with a 'catch'. Stand with your feet together and drop your body down gradually, bending at the waist, slowly touching the floor with your hands (don't force it). Keep your knees straight. Drop your head first, and then your back, vertebrae by vertebrae. To come up, bend your knees and slowly roll up so that you come out of suspension. Your head should come up last. Do this eight times every day. By the end of the eighth time, you must try and touch palms to floor.

Hip flexor
Why do it?
Stretches your hands, opens the hip flexors (group of skeletal muscles that act to flex the thigh bone and aid walking) and strengthens muscles around the tailbone. Sit on the floor with your back against the wall, and legs stretched out. Bend slightly forward and touch your toes. Repeat four times. Slowly, spread your legs apart to 150 degrees, keeping your back straight. Place your palms flat on the floor between your legs. Gradually move your palms forward in a straight line, bending your back without moving your hips. When the legs are at 150-180 degrees and the chest is parallel to the floor, that's an ideal position.

Hand stretch
Why do it?
Works the triceps and forearms; you're less likely to pull a muscle. Sit upright and keep your hands stretched out with palms facing outward and fingers pointing down. Hold the fingers of your left hand with your right and slowly guide the left arm towards the right (feel the stretch in your left tricep). Don't bend elbows. Repeat with other hand

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SMART WAYS TO OVERCOME GLOOM IN LIFE

Your body is the first to signal that you're depressed. 10 smart ways to get over the sullenness

Studies suggest more than 65 per cent of women suffering from depression don't actually feel all that miserable. Instead, they show physical signs including experiencing strange niggles, drowsiness post noon and excessive eating. According to the University of Washington researchers, struggling with two or more of these symptoms is your body's way of signalling that you are depressed. So, in order to combat depression before it takes you down, follow these simple tips to a happier you:

Get your Vitamin D
Vitamin D, also known as vitamin sunshine, helps your brain produce antidepressant hormones like serotonin and oxytocin, boosting your mood by at least 30 per cent. According to researchers at the University of Texas, mornings are the best time to absorb nutrients — soaking in your quota of vitamin D in the AM hours can cut your risk of depression by half. In fact, studies show, it improves people's outlook for five hours straight.

Be less tidy
Lowering your cleanliness standards allows you to spend more time relaxing and unwinding. This helps down your production of cortisol, which is a stress hormone that sabotages brain function and saps your ability to produce antidepressant hormones. Being less tidy, on the other hand, can make your serotonin production creep up in as little as one week. So, the next time your mum is after you to clean up the room, you have an excuse.

Tweak the lighting
There's a direct nerve connection between your eyes and the biological clock that you're used to. Keep your home and workplace cheery and bright during the day by using high wattage light bulbs and opening the curtains. Dim the lights and switch off your computer and other light emitting electronics one hour before bedtime.

Dance to happiness
Dancing is a combination of exercise and rhythmic motions. This kind of activity prompts your brain to produce a larger, steadier supply of mood-steadying hormones. For best results, dance for 30 minutes, four times a week. In a recent Swedish study, it only took nine weeks of dancing to cut subjects' depression scores by 67 per cent — an improvement that's tough to match even with antidepressant meds.

Sing along too
And while learning steps, learn to croon to the numbers. Singing kickstarts your brain's production of calming, mood-boosting alpha brain waves. Women who include music into their daily lives — by spending 10 to 15 minutes singing along to their favourite songs — recover up to 55 per cent faster from the blues, plus they cut their risk of relapses by half.

Eat avocados
Research shows, eating half an avocado (available at Pali Market in Bandra and Crawford Market) daily cuts your risk of depression and its symptoms by 25 per cent. This is because they are loaded with monounsaturated fats — nutrients that prod your brain to make the blues-busting hormone dopamine.

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TIPS TO PREVENT DIABETES

Diabetes is a serious disease and the number of people affected with it has skyrocketed in the last couple of years.

If you think diabetes affects only elderly people then think again. By adopting few simple tips, you can turn off the diabetes clock. To get started, try these simple diabetes prevention tips  shared by top doctors.

Diabetes prevention tip # 1: Know about diabetes
Before beginning the diabetes prevention act, it is important to know what is exactly diabetes. Once you are well acquainted with this disease, you can start your prevention therapy easily.

Diabetes prevention tip # 2: Reduce your portion size
Reduce the amount of food you eat, each day. Instead, of having one cup of fruit every day, try having half a cup of fruits, or you can also drink a glass of water every day before beginning your meal, this will make you less hungry and you will avoid over eating.

Diabetes prevention tip # 3: Get physically active
If you acquire the habit of exercises daily, it will benefit you in many ways. Exercising daily helps to maintain a healthy weight, lowers blood sugar level and boosts your sensitivity to insulin. Thus, exercise everyday for at least 30 minutes daily to keep your blood sugar lavel in normal range.

Diabetes prevention tip# 4: Lose weight
If you think, your excessive weight is making you closer to the risk of diabetes than, slash some kilos in a healthy way. Shedding even 10 pounds can significantly drop your diabetes risk drastically.

Diabetes prevention tip # 5: Add lots of whole grain in your diet
Count your carb intake and switch to whole grain diet, to reduce your risk of diabetes. Including whole grain, products in your diet not only help to prevent diabetes but also slow down your carb absorption in the body.

Diabetes prevention tip# 6: Breakfast is the most important meal of the day
No matter how full you are, always make a habit of eating a healthy breakfast every day, as it helps to reduce your risk of getting diabetes. Eating a healthy breakfast not only helps to control your appetite but also helps to control your calorie consumption in the rest of the day, by keeping you full and thus prevents weight gain.

Diabetes prevention tip# 7: Avoid fatty foods
Junk food and other streets foods are high in saturated fat, which can raise your bad cholesterol level in your body. This in turn can also affect the blood sugar level in your body. Thus, avoid junk food and other fat filled foods that tempt you always.

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TIPS TO CURE ALL HAIR PROBLEMS

Dandruff: Soak a few fenugreek (methi) seeds overnight in water and grind it to a fine paste in the morning.

Apply the paste on the head for 30mins and wash off. This not just has cooling effect, but also keeps your hair dandruff-free.

Hair fall: Mix cocnut and gingelly (sesame) oil. Add an amla (gooseberry), a few leaves of white hibiscus and boil for 20mins.

the mixture cool and apply this oil on your head and wash off after 20 mins. This will help prevent hair fall.

Grey hair: Soak henna in an iron vessel for at least 3 hours.

Add sour curd and squeeze half a lemon to the paste and apply on the hair. Wash off after 2-3 hours. This will also keep the head cool.

Lack-luster hair: Take egg white and apply on the hair.

Leave it for 30 minutes and rinse with shampoo. Egg gives shine to the dull hair.

Brittle hair: If your hair is brittle due to over use of henna.

Give your head an oil massage the day you wash the hair. This will not only enhance the hair colour, but also makes the hair smooth.

Split ends: Get an oil massage done on your head.

Dip the ends of your hair in hot coconut oil and wrap a tower dipped in hot water around the head.

After sometime, wash off with cold water.

After shampooing your hair, just wash your hair with cold water.

This closes any open pores on the head and ensures the hair strands are sealed.

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SUPER FOODS : TO FOIL CANCER

 

Eating right can help prevent the disease. Here are some foods you can include in your diet

Countless researches and studies with conflicting information often make it an ordeal to figure out what is a health risk and what isn't.

These days, everything from mobile phones, to microwaves, to even the wrong kind of fabric, contains some form of cancer causing risk.

Studies have now helped experts to narrow food groups into cancer combating category.

Here is a list of foods classified as per their ability to help curb tissue cancer.

Wholegrain

Wholegrain cereals are rich in fibre, which may help reduce your risk of breast cancer.

One Swedish study found that women who ate more than 25 gm of fibre per day were nearly 40 per cent less likely to develop the disease.

Eat more: Opt for healthy wholegrain carbohydrates such as granary bread, cereals such as Weetabix or porridge, brown rice and wholemeal pasta.

Fruit and vegetables

A diet full of antioxidant-rich brightly-coloured fruit and vegetables could help combat free radicals — rogue cells that can trigger cancer.

A study in China this year found that women, who ate the most fruit and vegetables in their diet, lowered their risk of breast cancer.

Eat more: Forget five, for maximum cancer protection some nutritionists are now advising us to eat nine or 10 servings of fruit and vegetables daily.

One serving is equivalent to a glass of fresh juice, medium orange or 12 grapes.

Vitamin D-rich dairy products

Research has shown that vitamin D can halt cell division and growth, offering protection against the cell changes that lead to cancer.

The richest sources are dairy products, eggs and oily fish. In the past, dairy had been linked to breast and prostate cancer, but a recent review of studies in the American Journal of Clinical Nutrition found low-fat dairy products, such as skimmed milk, cottage cheese and yoghurt, may protect against the disease.

Eat more: Have a glass of skimmed milk a day and eat eggs several times a week. vitamin D is also made by sunlight on your skin, so get at least 15 minutes of sunshine daily.

Good fats

High levels of estrogen can encourage breast cells to multiply, increasing the risk of cancer developing.

Experts think that lots of what they call 'oestrogenunfriendly' fats in your diet could cut your risk.

These include omega-3 fats found in oily fish and omega-9 fats found in olive oil.

Eat more: Have one to two portions of oily fish such as salmon, mackerel or fresh tuna (not tinned) per week, and cook with olive oil.

Beans and pulses

Beans and pulses such as lentils and chickpeas are packed with cancer protective fibre, as well as polyphenols and lignans which have been found to limit a tumour's growth.

A study in Harvard tracked the diets of 90,000 nurses over eight years. Those who ate beans two to four times a week had a 25 per cent lower risk of tissue cancer than those who rarely ate them.

Eat more: Add a can of kidney beans or lentils to chillies, spaghetti bolognaise, dals, soups and stews two to three times a week, and snack on lentil based dips and sauces.

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CONSTIPATION ? AVOID THESE FOODS

Constipation is an uncomfortable condition.
On the other side of the healthy-unhealthy food spectrum, there are also some popular foods that you should avoid if you want to stay away from constipation. We give you 5 foods to exclude from your diet.

Processed food: Whether it is frozen foods or burgers and pizzas, it is going to make your mornings hard to get through, literally. When food is preserved and ready to eat, vital nutrients are drained out, plus the ingredients used are cheap. For example, all purpose flour or maida is used practically in all pizzas, breads and instant noodles.
Bottomline: Processed food has less fiber hence they linger in your system causing discomfort.

Bakery goodies: Nankhatais, kharis and tea biscuits are rich in sugar and fat. They may go well with tea and coffee, but lack fiber. But there's a solution to these good old treats, increase your fiber intake, and balance it out.
Bottomline: Sugar may go straight to your thigh, but it can also be the cause of constipation.

Red Meat without supplementing meals with vegetables: If you consume pork or beef regularly, without veggies on the side, you may have already experienced constipation. Make it a habit to accompany this precious chunk of meat with salad, cooked vegetables, and whole grain cereal; something that is rich in fiber.
Bottomline: Guess how long it takes to digest meat? No, you're wrong, it takes 90 hours to partially digest meat.

Caffeine: So no one can give up coffee, black tea and colas. They give you the much needed buzz to start your day and keep you going through strenuous meetings, commutes, and just about everything else. Unhealthy dependency aside, caffeine dehydrates the human body and dehydration is one of the main causes of constipation.
Bottomline: If you're addicted to caffeine, it's better to cut down and supplement it with food rich in fiber.

Oily food: Chips and fast foods are tempting, even for those who are determined to eat healthy. But the more oily and salty your food is, the higher your chances of developing some digestive health issues as you cross over from your 20s to the 30s. Foods that are deep fried and soaked in oil like French fries slows down the digestive process.
Bottomline: Fight your cravings and every time you feel tempted to order a round of French fries make sure you drink enough water and eat enough veggies before or after.

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7 DAYS DIET PLAN TO REDUCE WEIGHT

The effectiveness of this seven day plan is that the food eaten. Burns more calories than they give to the body in caloric value. This plan is designed to flush your system of impurities and give you a feeling of well being. After six days you will begin to feel lighter because you will be lighter by atleast 4.5 kgs.

Day One – All fruits except bananas. Your first day will consist of all the fruits you want. Consume lots of melons the first day.If you limit your fruit consumption to melons, you may lose over a kilo on the first day.

Day Two – All vegetables. Eat untilyou are stuffed with all the raw or cooked vegetables of your choice. For your complex carbohydrates, you will start day two with a large baked potato for breakfast. You may top the potato with one pat of  butter.

Day Three – A mixture of fruits and vegetables of your choice.

Day Four – Bananas and milk. Eat as many as eight bananas and drink three glasses of milk combined with the special soup which may be eaten in limited quantities.

Day Five – You will eat beef(Any meat item) and tomatoes. Eat two 10 oz. portions of lean beef(Any meat item), Hamburger is OK.
Combine this with six whole tomatoes. Increase your water intake.

Day Six – Beef(Any meat item)and vegetables. Eat an unlimited amount of beef(Any meat item) and vegetables.

Day Seven – Today your food intake will consist of brownrice, fruit juices and vegetables.

The next morning you will be 4-8 kgs lighter than one week ago. If you desire further weight loss, repeat the programme again. You may repeat this programme as often as you like,however, it is suggested that on the  diet you are allowed two glasses of white wine in addition to the instructions on the programme. Under no circumstances are you to drink any other alcoholic beverages with the exception of beer which is allowed.

Cream drinks are especially forbidden. You may have an occasional cordial but you must always limit yourself to two drinks. If you take wine, drink only wine that day. If you have beer, drink only beer that day, etc. Alcohol adds empty calories to your diet. However, after the first week it will help your digestion and settle your stomach.

How it works :

Day One – you are preparing your system for the upcoming programme. Your only source of nutrition is fresh or canned fruits. They provide everything you could possibly want to sustain life except total balance and variety.

Day Two – starts with a fix of complex carbohydrates coupled with an oil dose. This is taken in the morning for energy and balance. The rest of day two consists of vegetables which are virtually calorie free and provide essential nutrients and fibre.

Day Three – eliminates the potato because you get your carbohydrates from the fruits. You system is now prepared to start burning excess pounds. You will still have cravings which should start to diminish by day four.

Day Four – bananas, milk and soup sound the strangest and least desirable. You probably will not eat all the bananas allowed. But they are there for the potassium you have lost and the sodium you may have missed the past three days. You will notice a definite loss of desire for sweets.

Day Five – Beef(Any meat item) and tomatoes. The beef(Any meat item) is for iron and proteins, the tomatoes are for digestion and fibre. Lots and lots of water purifies your system. You should notice colourless urine today.

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ASTHMA : FACTS, CAUSES, TREATMENT & PREVENTION

The prevalence of asthma worldwide is around 200 million with a mortality of around 0.2 million per year according to a consensus statement developed under the World Health Organisation - Government of India Collaborative Programme (2004-2005). Though the prevalence is more in the developed countries, the developing countries have a higher total burden of the disease due to differences in population. In India, the estimated burden of asthma is believed to be more than 15 million.

Facts about Asthma
The most common chronic disease among children, it currently affects 235 million people.
Symptoms may occur several times in a day or week in affected individuals.
Failure to recognise and avoid triggers that lead to a tightened airway can be life threatening and may result in an asthma attack, respiratory distress and even death.
Through appropriate treatment the number of asthma related deaths can be reduced.
The strongest risk factors for developing asthma are exposure to indoor allergens such as house dust mites in bedding, carpets and stuffed furniture; pollution and pet dander; outdoor allergens such as pollens and moulds; tobacco smoke and chemical irritants in the workplace.
Asthma triggers can include cold air, extreme emotional arousal such as anger or fear, and physical exercise.

Alternative treatments for Asthma
Asthma sufferers may lessen their need for chemical treatments prescription medications (steroids) and inhalers through lifestyle and dietary changes and nutritional supplements.
Avoid exposure to cigarette smoke, indoor and outdoor pollution, and common allergens such as dust.
Avoid food additives and processed foods. The diet should emphasise whole, organic foods as much as possible. Avoid artificial food additives, flavourings, and sweeteners; fried foods; and pork.
Avoid nitrates/nitrites and sulphites. Many asthma patients are sensitive to these substances and should avoid foods containing such additives. This may include deli meats and cheeses, hot dogs, bacon, wine and beer.
Include a balance of aerobic exercise, resistance training, and stretching or yoga in your workout routine. Try to avoid exercising in cold, dry air, and always warm up with at least 10 minutes of lower-intensity exercise.
Supplement with Omega-3s. Fish oil and flaxseed oil, both excellent sources of Omega-3 fatty acids, may help decrease inflammation.
Get plenty of antioxidants through diet or supplements. They decrease free radical activity, which tends to stimulate inflammation.

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TURN VEGETERIAN TO LIVE LONGER

If you want to live a longer, healthier life,

dropping meat from your diet might be a good idea.

In one of the largest studies conducted till date, it has been found that vegetarians live longer than meat eaters. After following more than 70,000 men and women over six years, researchers have concluded that those who followed vegetarian lifestyles enjoyed 12% lesser risk of death than non-vegetarians.

The participants were divided into five dietary groups — non-vegetarians, semi-vegetarians, pescatarians, lacto-ovo-vegetarians and vegans. It was found that people who are vegetarian tended to be older, more highly educated and more likely to be married.

They were also more likely to drink less alcohol, smoke less, exercise more and be thinner. According to researchers, all of these factors could play a role in their lower risk of death.

Interestingly, the study has found that the association between vegetarian diets and lower mortality was greater in men than in women.

Men had a lower rate of cardiovascular disease and death from heart-related conditions.

Previously too, vegetarian diets have been linked to a lower likelihood of developing chronic diseases like heart disease or diabetes while red-meat consumption, because of its high levels of cholesterol and saturated fat, is likely to clog up arteries.

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