CONTENTS

JUNE 2016 O VOLUME 28 O NUMBER 3

Website: www.magnamags.com

E-mail: health@magnamags.com

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 Bendres
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)

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

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.
Tigers killer action and dance moves have catapulted him straight into the big
league. Fit & Famous unearths the fitness secrets behind Tigers smoking hot
abs. Theyre 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 didnt fancy his prospering belly, while
still so young. Success Story traces the journey of a self-driven mans 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 Survivors Day in June; and much more Savour reading, while we sign
off with a lil prayer to the Gods to shower their blessings upon us soon!

vinodini@magnamags.com

QReaders Pulse

LETTERS FROM OUR BEST CRITICS AND ADMIRERS

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

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SELFIE ALERT!

our article Death by Selfie was

informative. In todays 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

accinations protect a child

against life-threatening
diseases; but many parents
still dont 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 childs right, do
not take this right away from them!
Smita Iyer, Mumbai

AGE IS JUST A NUMBER

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!

xperts claim that 50% of

asthmatics dont 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 youre having a
breathing problem and your
doctor has diagnosed you with
asthma, its 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, youve
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 health@magnamags.com

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

oure far more likely to get sick from another

person than from your pet, but youre 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 dont 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 cats nails trimmed.
Take your pets to the vet for regular checkups
and vaccinations.
Dont let a pet lick your mouth or an open wound
or cut and dont 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

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, IMAs
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
Alzheimers 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.

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

TOO MUCH TV
BAD FOR
HEALTH

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 its 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
Survivors Day, this
month, we urge
readers to guard
against recurrence of
cancer.

f youre 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 wasnt 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 ACSs
recommendations:

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.

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
havent 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.

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.

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 dont need to join a gym to
be active; simple power-walking
with a friend will do.

Achieve and maintain a healthy weight.

Obesity is a major risk factor for many cancers.

If youre overweight or obese, its 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 youre getting essential nutrients. Dont give up
physical activity you need strong muscles and exercises
cardiopulmonary benefits but avoid vigorous workouts
that burn lots of calories.

Dont give up physical

activity you need
strong muscles
and exercises
cardiopulmonary
benefits but avoid
vigorous workouts that
burn lots of calories.

Your health focus shouldnt 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.
Youre 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
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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 Associations
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 bodys
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 patients 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 dont
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, Its
never too late to start, holds
true for exercise. If youve
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.
Heres 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, havent
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
doesnt 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
vertigospecific 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 Desas
Hospital, Mumbai

QHealthy Mind

MIND YOUR

MEMORY
Can minor hints predict ffuture problems??
C

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 thats
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 dont 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. Alzheimers
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 dont
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 Alzheimers, 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 Alzheimers,
even when the patients hadnt
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 doesnt
mean youll be diagnosed
with dementia. Thats 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 arent 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 theres 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 arent as good as they
once were. SMCs typically go unnoticed by
others and dont affect day-to-day living.
Theyre 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 shows 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
wont 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 its true that interventions

to slow or stop most causes
of dementia dont 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 patients 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 couldnt
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
theyve 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 cant 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
doesnt mean
youll be diagnosed
with dementia.
Thats 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
patients actions as well as drugs
the patient may be taking that
contribute to the behaviour. The
clinician reviews the caregivers
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
patients 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
patients and caregivers
compliance with the suggested
plan and makes any needed
changes if the desired effects
arent achieved.
The DICE approach is an
effort to reduce the need
for psychotropic drugs. The
authors caution that doctors
should prescribe psychotropics
only after theyve 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

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 theyre
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 isnt
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 its 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, its 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 its 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

LATEST TIPS, TRENDS & FINDINGS IN HEALTHY EATING

Surprising
sources of
added sugar

oods dont 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, youre
better off buying them
without the 20 grams of
sugar per cup found in sweeter
canned varieties of baked beans.
Cereals Were 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
HONEYS HALO

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.

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.

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 studys 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
studys start
showed the
most significant
reduction.

QNutrition Update

LATEST TIPS, TRENDS & FINDINGS IN HEALTHY EATING

Chew
on this
S

ome of fibres 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,
youre 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 its
probably best to discard
the whole thing. Deep
frying potato in oil
thats hotter than
180C will render the
solanine harmless.
One of the triggers
for solanine to develop
in a potato is exposure
to light, especially
fluorescent light.
Therefore, its always
best to store potatoes
in a dark place. If
potatoes must be
stored in a lit place, its
best to keep them in a
closed brown paper bag
to allow air circulation.

QDiet Wise

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

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 its 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 entre and a
vegetable side dish, for example.
In fact, frozen food can be a
good choice for those times when
you dont feel like cooking and are
tempted to reach for cookies or cake
because theyre 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 entre and a vegetable side dish, for example.
Fasting or skipping
meals.
If you do it to lose weight, it can
backfire because youll be so hungry by
the next mealtime that youll consume
more calories than you would have if
youd eaten normally.

WHAT YOU CAN DO

Rebalance the

contents of your
freezer: vegetables
and unsweetened
fruits, dessert items.
If youre 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 its 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 dont 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.
Theres 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
dont promote lasting
weight loss and wont
improve your health.

Not
keeping
healthy
snacks on
hand.
You dont 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
dont subtract
other healthy
foods...

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.

Soyas 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, thats
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 mens 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. Its
a lot of effort for such
a small impact on
cardiovascular risk.
Prostate cancer
So far, studies conducted
to find hard proof of soyas
anti-cancer effects have
produced mixed results.
The evidence for soyabased dietary supplements
is also weak. Its not
that these benefits are
disproven, Dr Stampfer
says. Its just that we
dont 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 cows milk
at breakfast, for making
smoothies, and for baking.

Soya in moderation is a
healthy alternative to meat.
Its 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 arent
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
cows 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.

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 alcohols
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 saut chicken with
soy sauce, garlic, ginger
and vegetables, for a
healthy meal.
AISHWARYA P VAIDYA

Fitness
T

he secret behind
Tiger Shroffs
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

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

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 bodys
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 youve 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 (dont
let your stomach sag or
back arch, and dont 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 Bollywoods new stunt sensation Tiger Shroff.

lthough a new face in

the film industry, hes
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 cant eat that kind
of food when Im 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 didnt

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. Im motivated
by fear, as Im 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.

TIGERS FITNESS & DIET REGIME!

Nitesh Sharma, Tigers
personal trainer, gives
us an insight into Tigers
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 Tigers
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

TIGERS GROOVE
Tigers dance teacher Paresh Shirodkar, on Tigers 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 Roshans and Prabhu Devas 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 dont 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
Id 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 Roshans
active and casual wear
apparel brand. How

do you feel about

the association?
Im on the top of the
world because Ive
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. Im motivated
by fear, as Im 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.

very guy wants that classic

bodybuilder physique. We
all would like bigger muscles
and smaller waists, but we
dont 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 dont 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 youll
see how modern thinking can
get old-school results.

Why it works
Rather than train a different
body part each workout, youll
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.
Youll 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 weeks
performance you may go to
failure. On the fourth week,
increase the weights again.
You may miss some of your
reps, and thats 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).

2 Chinup

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.

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).

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.

Workout 2

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).

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 weeks
performance.

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.

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

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
Heres how to improve your mobility in arthritic joints.

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 doesnt 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 Bhosles enchanting voice, dazzling smile, and
that forever fun n vibrant persona.

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 cant 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 cant 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 cant bring
back whats 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 its 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 cows ghee. I eat
a lot of cows 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 thats 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 its
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 dont
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, Todays children dont
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 cant
change the colour or the face
you are born with, you cant
change someones 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 cant bring back whats
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 thats 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 legends
fine art of living.

VINODINI KRISHNAKUMAR

PHOTOGRAPH COURTESY: SOCIETY

Todays
children
dont 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.

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
56 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 Bendres
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

MUMS
THE WORD

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

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.
Its very difficult to put
this entire journey into
one word, or sentence. I
wanted to know whats
good for my child, whats
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 whats good
for your child and loving
them for no rhyme or
reason, except for the
fact that youre a mother.
Its 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, theres
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, its 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 thats 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.
Its 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. Theres
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 thats 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 dont think theres any
particular rule to decide
whats healthy or not. Its very
subjective and depends upon
the situation one is in. I also
feel that today people dont
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 its 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. Im 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!
Dont let this painful dental condition rob the smile from your face.

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,
its 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

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 brains 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 doesnt 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
hearts main pumping chamber.
The bottom portion of the heart stops
working, so it balloons out and limits the
hearts 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

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
dont 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, were 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 dont
think about going
out undie-less, some
people like the airy feel,
especially on hot and
humid days. Its 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

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:
Dont stay in longer than 15 to 20 minutes.
Cool down gradually afterward; dont 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

Dont 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.

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

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
Dont

xfoliation gives a tighter, firmer

and smoother look. But because
of the magic it does, many fall into
the trap of over-exfoliation an
overzealous approach that can
actually reduce the skins vitality
and make it more susceptible to
damage from UV light.
Over-exfoliation triggers the

inflammatory response, leading

to a compromised lipid barrier
that doesnt 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.

Dont 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
dont scrub again till your skin
has healed completely.

Donts
Dont 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.
Dont 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 dont contain
any natural oils and may
crack or bleed in response.
Waxing will exfoliate skin;
exfoliation should never
be combined or followed
by waxing.
Dont 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.

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 dogs 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. Its
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
skins surface.

Prevention
Wash your face no more

If they burst, the pus thats

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. Its
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 dont 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 skins 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

PUMAs Tricks collection in Mumbai

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

PUMAs training
ambassador Jacqueline
Fernandez does a
headstand at the launch of
PUMAs 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 thats a
blueprint for action. It isnt
a static statement like Ill
love you forever. Vows are
commitments to specific
behaviours to practice
every day.
Whether youre 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.

I vow not to go to
bed angry
After a juicy fight, its 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 couples 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 were at odds.
How are you doing? can turn a
disagreement around.
On the other hand, if youre
really at fault, an apology is the
best possible bridge between
two hearts.

I vow to keep our

romance going even
when Im 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 lions share of
Sheelas 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. Theyre still going
strong, 10 years later.

I vow to be honest
Most women lie about their
feelings to placate someone
else, a pattern guaranteed to
breed resentment. Lets say
your partner decides to watch
the IPL with a buddy, but
its also the night that youre
returning from an exhausting
weeklong sales trip. He
assumes you want to unpack;
you really want to spend the
evening with him, but dont
want to be a nag. So youre
cheerful and supportive when
he runs the plan by you.
But inside youre hurt and
angry, and when he gets
home after the game, youre
resentful and touchy instead
of delighted to see him.
Thats the antithesis of real
love. Vowing to be honest
about your feelings promotes
intimacy and cuts down
on resentment.

Whether youre in a relationship or not,

thinking about the kind of behaviours
that nurture love can help you build a
better union.

I vow to stay faithful even

if Im 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. Its 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.

I vow to take care

of myself
Weve 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, its

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 youd
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
whats unfolding
each moment for
the other person.
You cultivate it by
listening deeply,
without trying
to solve each
others 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.

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 whats unfolding
each moment for the other person. You
cultivate it by listening deeply, without
trying to solve each others problems or butt
in with your own story. Just being heard is
a great antidote to stress, and its one of the
finest gifts you can give your partner.

Dr Mahinder C Watsa, Sexologist, answers

TELL & KISS

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

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.

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
resorts 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 Gods 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 resorts 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.
Im 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!
Ive 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.

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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.

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Health & Nutrition
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REGD. NO.: MCW/83/2015-2017, Posted At : Mumbai Patrika Channel Sorting Ofce Mumbai-400001.
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