Livelong

Live Long 

March 2018 

Watch 

Your Mind 

Fun 

Health 

Facts 

Mind 

Spa 

Oil 

Pulling 

unique 

way to 

weight 

loss 

Fascinating 

Body Facts

From the Editor’s Desk 

Welcome to the first edition of our Health 

magazine! 

Good health is a valuable asset and caring for it 

should be our number one priority – everything 

else will follow. 

Improving your knowledge on healthy living is 

a need of the hour. It is beneficial not just for 

yourself but the environment around us. 

Live Long is combo of wonderful pieces of 

information and experiences from doctors to 

normal citizens on healthcare. 

photos 

Designed by Freepik 

We hope you enjoy and benefit from this digest. 

Good health to you – God bless! 

Videos 

Copyright by YouTube 

Magazine design 

Muthukumar Selvaraj 

Editor 

Abidha Basheer 


Chief editor 

Sindhu Nandakumar 

Publishing house 

www.pensnscrolls.net

Contents 

14 

Mindspa 

9 

17 

6 

19 

4 

WATCH Your Mind 

Fostering Mental Health and 

Wellness in People Over Forty Years 

Unique Way to Weight Loss! 

Oil Pulling 

Fun Health Facts 

21 

Fascinating Body Facts 

3 

Live Long | March 2018

WATCH 

Your Mind 

We are still carrying something that happened 

thirty years ago. Somebody insulted you and 

that would be still there; you still hanker 

to take revenge. You were rich fifty years ago, you 

can’t forget that yet; or you were poor and you still 

carry that with you. You just watch your mind and 

you will see a queue of past events going back, far 

back, to the age when you were three or four. And 

all that has become collected, it is heavy on you. 

Buddha says: 

If you want to quite the mind the first thing is to learn the 

art of reflecting. Just reflect and move on. Yes, live in the moment, 

live totally. Reflect whatever is and then let it move. Don’t cling on to it, so that you are 

again pure, again innocent, again empty and ready to experience again. Be present to the 

present-that is the meaning of reflecting. Here Buddha not only evolved a new technique 

of meditation-the mindfulness (vipasana) but also recommended that meditation must 

be essential part of life as continuous process. 

What is Mindfulness? 

Mindfulness is not an easy concept to define. It can be described as moment to 

moment, non-judgmental awareness. It is the process of being present during 

a given moment. It is a highly alert and skillful state of mind because it requires 

one to remain psychologically present and with whatever happens in and around 

one without adding to or subtracting from it in any way. Mindfulness is not a process 

of analysis, but being simply aware of experiences, which are taking place at 

this moment. By analyzing own experiences one either lives in the past or project 

in to the future. Mindfulness is about being here and now. There are different 

psychological treatment has developed based on mindfulness. 

Here are two: 

4 

1 Mindfulness Based Stress Reduction (MBSR) 

2 Mindfulness Based Cognition therapy (MBCT) 


How to Do Mindfulness Meditation 

Just watch your breathe – Breath coming in, the breath coming out. There are four 

points to be watched-sitting silently, just start seeing the breath, feeling the breath 

and the breath going in is the first point. Then for a moment when the breath is in, 

it stops - a small moment it is, for a split second it stops; that is the second point to 

watch. Then the breath turns and goes out; this is the third point to watch. Then 

the breath starts coming in again…. 

This is the circle of breath. If you can watch all these four points, you will be 

surprised, amazed at the miracle of such a simple process - because mind is not 

involved. 

Effects 

Research has shown that the majority of people who went through ‘Vipasana’ or 

mindfulness based treatment programs report lasting reduction s in both physical 

and psychological symptoms. Their attitude and behavior undergo deep, positive 

changes that are rooted in a less conflicted perception of self, others and the 

world. The result is an increased ability to cope effectively with both short term 

and long term stressful situations. Therefore, Vipasana mediation and therapeutic 

programs based upon its basic assumptions and practices can be used effectively in 

the treatment of a wide range of mental and physical health problems. 

Sreejesh Chandran 

Founder & Psycho - Social Counselor 

@PEACE HUB 

A Scientific Way to Cure a 

Headache without Painkillers 

Health 

Tips 

5 


Fostering Mental Health 

and Wellness in People 

Over Forty Years 

Mental health is an important part of an individual’s overall health and 

wellness. According to World Health Organization, mental health 

refers to “state of well-being in which every individual realizes his or 

her own potential, can cope with the normal stresses of life, can work productively 

and fruitfully, and is able to make a contribution to her or his community”. 

In youth – people are usually full of optimism, energy and vigor about their 

future. There are mentors such as parents, teachers and community programs 

that help out youth to achieve their full potential. However, as people grow older, 

opportunities of growth decline; people develop issues related to health; there 

are a multitude of responsibilities of education for children; and yet the struggle 

to maintain a good standard of living. In such circumstances, middle aged adults 

(forty years or older) may develop “Mid-Life Crisis”. 

Mid-life Crisis may be defined as doubt and anxiety about whether a person’s 

life is what one envisioned it to be like. Although, mid-life crisis is usually just a 

phase; but if it is not coped with effectively, it may have a negative impact on an 

individual’s life. Further, it may aggravate to other forms of mental illness such as 

depression. 

Here are some tips to help overcome mid-life crisis and foster mental health 

and wellness in people aged forty and older. 

6 

1. Learn to Work through 

Your Negative Emotions 

Understanding one’s emotions is very 

important. Often, when we experience a 

negative emotion such as fear, or stress – 

we try to avoid facing or acknowledging 

it. However, the best way to tackle 

any negative emotion is be aware of its 

cause and effect in one’s life. If you are 

experiencing anxiety or stress about the way your life has turned; pinpoint 

exact things that make you stressed or anxious. Once you have a list – see how 


each of those things impacts your current life and to what degree. Lastly, make a 

goal to tackle each of those problems one at a time, in their degree of importance. 

2. Set New Goals 

Are you not happy the way your life has 

turned out? Did you have different goals for 

life when you were younger? Are you in a 

state of conflict about how to achieve the 

goals you dreamed of twenty years ago? If 

there is nothing you can do; simply learn 

to let go! Evaluate where you are standing 

now, and be proud of yourself no matter 

what. You must have worked hard to reach where you are. Instead of ruminating about 

old goals you were not able to achieve because of the circumstances life brought for 

you – just set brand new goals for yourself, that are according to your present capabilities. 

Not achieving one’s goals is not a failure – but stopping to dream, is definitely so. 

3. Build Emotional Resilience 

The term “resilience” means the ability to bounce 

back after an adverse event. Each and every one 

of us faces ups and downs in life. However, some 

people tend to keep thinking about it and get 

depressed; while, others see a negative event 

as an opportunity for growth. Be the kind 

who sees negative events as opportunities for 

growth. Developing resilience will make you 

strong emotionally and mentally – it will help 

you develop a plan when you’re in a crisis rather 

than being one of those who get stuck in a rut. 

4. “Give” Back to Your Community 

Remember, that the world you live in, 

and especially your community has had 

a special role in your education, knowledge, 

values and it has molded you into 

the person you are today. Giving back all 

the positive things and values, you have 

learnt to the newer generations is your 

responsibility to the community. When 

7 


you teach what you know, or offer a service to someone without expecting anything 

in return; you will be able to experience inner peace and an exuberant glow 

on the inside. You will feel as though your life has a purpose and a meaning. 

5. Be Grateful for What You Have 

Always remember to count your blessings. 

Focusing on the positive helps one attract 

more positivity and helps eliminate stress. 

We cannot always have what we idealize 

or hope for. Be grateful for anything you 

have, a job, children, health, power, status. 

Not everyone can have everything, 

so be happy for what you have. 

If you feel, that your negative thoughts 

are overpowering, or it you find it beyond 

your control to improve your situation, it is 

best to seek professional help from a therapist. 

About the Author 

Zainab Farrukh is a counselor and freelance writer. She loves to write about 

psychology, spirituality and women empowerment. She is also the founder of The 

WomeNetwork (www.thewomenetwork.com); where her goal is to help empower 

women in all aspects of their life. 

Health 

Tips 

Eight Health Tips 

for Your Daily Life 

8 


When there is a will, 

there is a way! 

A Hands-on Busy Mom’s Unique Way to 

Weight Loss! 

We ladies love going to malls and shopping is our absolute favorite 

therapy but did you know that your neighborhood mall can actually 

be a solution to your weight problem? 

After my delivery in 2015 I weighed 87 kgs and in 

all honestly being a new mother with absolutely 

no help I just could not be more bothered. My 

only aim that year was not to pile on more kilos 

so whenever I went crazy on junk I steered clear 

of junk for few days and that maintained my 

weight. 

Moreover it was not weighing 87 kgs but 

being a plus size 22 that disturbed me. Being a 

plus size for me always meant a desperate desi 

wardrobe. I call it desperate because when you 

don’t get clothes at regular stores nor find plus 

size clothing worth a fortune you will always 

end up getting kurties stitched from your 

neighborhood tailor. 

My hatred towards desi attire dates back to my teenager years wherein I weighed 

117 kg. Being broad, tall and obese in a desi attire I could only be mistaken as a 

mother of 3. 

It all began in 2016 a month before my daughter’s first birthday bash wherein 

I had imagined myself wearing a trendy top but ended up once again getting a 

churidaar stitched. I decided to get back 

to shape if not my pre pregnancy weight 

68 kg and size 14 at least be a regular 

size. It was not just about getting a new 

wardrobe but also my lost self-esteem 

and confidence. 

My drive as an obese teenager to 

lose weight was when I decided to 

enroll as a fashion design student in 

college, before marriage it was to not 

9 


e a fat bride and now I just did not want to look like a Behenji (Hindi word use 

for uncool, unfashionable housewife sort of women). 

10 

Overcoming Challenges 

I started off with 5 am walks and climbing 

stairs (20 floors) but that did not 

last long. Sometimes due to sleepless 

nights with a one year old and sometimes 

my daughter would wake up and 

get cranky just as I would be getting 

ready to step out of the house. Then 

like every other desperate woman I 

attempted fad diets. Every night after 

my daughter slept I would find a new 

diet to experiment but that would last 

max of 4 days and then I would go crazy just at the sight of food. Sometimes even 

worse some fad diets made me feel giddy and I would immediately munch on biscuits 

or chocolate for a fear of fainting and not having anyone besides my 1 year 

old daughter. 

Frustrated, depressed, angry and cranky I finally broke down to my husband 

one day and told him how I was beginning to hate myself and even more when 

someone looking at my dull face and shabby desi wear asked me if I was the nanny 

of my daughter. 

My daughter at that point of time could not bear to have me out of her sight 

so gym, fitness classes, slimming centers basically anything and everything where 

my daughter could not be with me was not an option. Keeping this in mind my 

husband suggested to walk at Ibn Batuta mall which was 10 minutes from my 

house with my daughter. Initially the idea of going with my daughter sounded 

very revolting as she had not yet started walking nor would sit in the stroller as it 

terrified her but I gave in as there was no other alternate. 

Every day at around 8 pm my husband would return from work drop me and 

my daughter to the mall where I walked carrying a 15 month toddler weighing 

around 8 kg in a carrier for almost 2 hours and then when the shops would start 

to close we would be picked up. 

In 6 months by September 2016 I had dropped 6 kilos only by walking at the 

Ibn Batuta mall with absolutely no diet restriction. From 87 to 81 kgs in 6 months 

without any diet was definitely a biggie for me. Happy and motivated I thought to 

myself if I could lose 6 kilos by just carrying my child in the carrier and walking at 

the mall may be if I altered my diet I might be able to fit into my favorite clothes 

at least by my 31 birthday in Jan 2017. 


After a few failed attempts of no sugar and low carb at night I decided to try 

portion control wherein I ate everything but in limited quantity and early dinner 

at 6 pm. 

My Dietary Changes 

☛☛ 

Breakfast 9.30 am - one slice 

toasted brown bread instead of 2 

with 1 tbs peanut butter topped 

with half banana sliced and a few 

sprinkles of flax and chia seeds 

or 1 slice toasted brown bread 

with 2 eggs 

☛☛ 

Cardamom tea with milk and 

1 tsp brown sugar 

☛☛ 

Lunch at 1 pm - 1/2 cup rice 

instead of 1 with non veg curry, salad and buttermilk 

☛☛ 

Snack at 4 pm - handful of nuts with again cardamom milk and tsp brown 

sugar 

☛☛ 

Dinner at 6 pm - 1/2 cup rice instead of 1 with non veg curry, salad and 

buttermilk 

Cheat Days 

Instead of 1 cheat day I treated myself 

on 2 days Friday and Saturday reason 

being when I tried one cheat day I 

went crazy with food from breakfast 

to dinner which often lead to a restart. 

Having 2 cheat days kept me in control 

wherein I just had a cheat meal 

on both days that too during the first 

half of the day. Mostly it would be a 

pastry or an ice cream. 

By Jan 2017 on my 31st birthday I was over the moon 

weighing 77 kgs, size 18 and finally wearing a pretty top from my favorite store. 

As my daughter turned 2 and started walking I stopped waiting for my husband 

to drop and pick me from the mall instead I braved the walk with my toddler to 

and from the mall also by myself. 

Now I started leaving to mall immediately after my dinner at 6 pm. This gave 

me not just more time to walk at the mall but I also started to enjoy browsing 

11 


through my favorite stores, checking out clothes, accessories and everything 

I desired to add to my new wardrobe. Also being at the mall every day I would be 

one of the few customers who would get to know about the sales early enough to 

grab the best buys. This motivated me not just to be regular but also to control 

my emotional eating. I started to keep aside a pouch for myself and called it the 

magic pouch. Every time I craved for junk food I calculated its worth and saved 

that money in the pouch for buying clothes and accessories. Example if I craved 

for a burger meal worth 25 Dhs that amount would be kept aside. 

Now since I was giving priority to wardrobe over food I made sure to carry a 

few healthy snack options like one fruit, baby carrots, crackers and nuts always 

with me to the mall just so that if I got hungry I would not head to the food court. 

However having a sweet tooth my biggest challenge always has been desserts and 

for that I tricked myself with flavored water. Now that my junk food intake had 

further reduced I lost additional 5 kilos by July 2017. 

It’s been over 6 months now being stable at 72 kilos and size 16. Although 

it may have taken me a little more than 18 months to lose 15 kilos and 4 sizes 

but it was worth it as I did not deprive myself of anything not even the sugar in 

my tea. 

Though now my mall visits have reduced to 2 days a week as my daughter loves 

playing at my neighborhood playground but that has not impacted my weight 

loss efforts. I still continue to eat in small portions, indulge in a cheat meal on 

2 cheat days and most importantly save money on frequent eat outs to do lots of 

shopping. Girls can never enough clothes or accessories, can she? 

Tazeen Ahmed 

Beauty 

Tips 

16 Ways to Use Apple Cider 

Vinegar - Beauty Junkie 

12 


I am a 28 year old working mother of two kids. I don’t have trouble falling 

asleep but I wake up after several hours and then can’t go back to sleep. 

Is this insomnia? Can you suggest some helpful tips for having a better 

night’s sleep? 

Hello young lady, Insomnia is a sleep disorder that includes several types of sleep problems. 

People with insomnia may experience difficulty falling asleep or staying asleep, waking up 

too early or consistently feeling tired upon waking. The primary information that I would 

like to bring into your notice is that Insomnia is not a disease by itself, but it’s a symptom of some 

other problem like stress, anxiety, depression, or certain other physical ailments. So diagnosis 

plays a much significant role than treatment in this case. We have to diagnose it aptly and then 

only procedd to the treatment. 

The classification of your present situation as Insomnia can be done only after knowing in 

detail the duration and intensity of your condition. Please consult a physician to do an assessment 

or get in touch with our panel to answer some questions to shed more light in this regard. 

As for your question regarding tips for having better sleep, please feel free to try out the tips 

noted below: 

☛ Establish a bedtime routine that allows you to wind down and prepare for sleep. 

☛ Include regular exercise or physical activity as part of your daily routine but avoid exercising 

close to bedtime. 

☛ Don’t have caffeine, tobacco or alcohol close to bedtime. 

☛ Get up at the same time every morning, including weekends and holidays. 

☛ Lavender has been proven to promote healthy sleep patterns. So try applying cream, soaps or 

powders with Lavender fragrance before you hit the bed. 

☛ Listen to soothing music to distress yourself before sleep if you are a music lover. There are 

many sleep inducing instrumental music available in YouTube and other online sites for 

listening online. 

Hope you got your answer. In case you have any further questions in this regard. Do get back to us. 

14 

Sindhu Nandakumar 

Founder Trustee & Executive Life Coach 

@Svaastika 

www.svaastika.net 

https://www.facebook.com/svaastika 


I along with my family recently relocated to new country. After the move 

I find lot of difference in my wife behaviour. She is always low and less 

interested in anything around the place. My son is quite happy with his new 

school and I find my wife only to be grumpy. She even says that the bad 

omens in the house is trying to influence her and are responsible for her 

erratic behaviour. What should I do? Kindly help. 

Moving can either be exciting or an unwelcoming event in someone’s life. From what you 

have stated, it is clear that you have recently relocated to a new country and you and your 

son are excited about the move, but not your wife. 

Moving is one of the top stressors and your wife is under emotional stress. Sometimes even with 

planned transitions like moving to a new country/out of family or home, people can struggle with the 

feelings of the reality of these changes. 

Your wife might be feeling low because of the grief of separation from a known place, fear of the 

new unknown place etc. The effect of change – the trauma/pain is felt and displayed physically by 

your wife by being grumpy/gloomy or unreasonable behaviours. 

Some people ‘get over’ their grief/loss quite quickly and some may struggle to ‘get back 

to normal’ for many months extending beyond a year too. Your support and with few coping 

strategies she can return back to normal state of mind. But if grief sticks around a lot longer than 

it should or in destructive ways, kindly visit a counsellor near your place. 

Some coping strategies: 

1 Make your wife understand all good things that can happen because of this move. Or you can 

request her to prepare a list of all good things that she can see in her life which includes you 

and your son’s activities- new people she has met, new experiences she has come across etc. 

This will make her realise that this life is also better. 

2 Take help from your family and friends. Let your family members know that your wife is 

feeling overwhelmed by the move and that you need their help to bring her to normal state 

of mind. By regular touch with her loved ones, she might feel that she has not lost everything 

with this move. 

3 Take time and get yourself and your wife introduced to your neighbours. You and your son 

already have the opportunity to make new friends outside. But for your wife you need to create 

that opportunity. Try to go on for regular walks in your neighbourhood or a gym routine can 

serve as a way to make new friends. Help each other discover the new place. 

4 Try to establish new routines for her. Do not try to enrol her in any class to keep her occupied. 

Try to understand what she loves to do and encourage her to do it. If she is more pious take 

her to religious gathering places or to any mutual-interest clubs that provide immediate 

opportunities to connect with new people. 

5 Be patient, Do not be judgemental about her behaviour. Encourage her to embrace the new 

future and look forward to the wonderful things yet to come in her life. 

Best wishes for your new endeavour! 

Vijayalakshmi Venkat 

Student Counsellor 

Solution Focused Brief Therapist 

Life Coach@Svaastika 

15 


Oil Pulling 

Improving Overall Health with 

This Natural Oral Hygiene Technique! 

You may have already heard about oil 

pulling! Discussions have been going 

on about this in the beauty and health 

industry for some time now. Oil pulling is 

simply a process where you swish and swirl 

oil around in your mouth for 15-20 minutes 

on empty stomach. 

According to Wikipedia, ‘Practitioners of 

oil pulling claim it is capable of improving 

oral and systemic health, including a benefit in conditions 

such as headaches, migraines, diabetes mellitus, asthma, and acne, as well 

as whitening teeth. Promoters claim it works by pulling out “toxins”, which are 

known as ama in Ayurvedic medicine, and thereby reducing inflammation’. 

I got to know first about Oil Pulling from the youtuber ‘Shannon Sullivan’. She 

said it had helped her to whiten her teeth, improve skin and overall health. I was 

like – WOW! If such a simple harmless technique can show such big results why 

not give it a try! 

I started researching more about it and saw how many people benefitted from it. 

Some even claimed it cured their cavities (which is always deemed non curable!) and 

tooth sensitivity. People in favor of Oil Pulling argue if a fractured bone can heal 

why the teeth can’t. Many stated their experience on how they healed their cavities 

without having to get them drilled and filled! It got me thinking. 

According to a website known as oilpulling.com, In the morning, before breakfast 

on an empty stomach you take one tablespoon in the mouth but do not swallow 

it. Move Oil Slowly in the mouth as rinsing or swishing and Dr Karach puts it as 

‘sip, suck and pull through the teeth’ for fifteen to twenty minutes. This process 

makes oil thoroughly mixed with saliva. Swishing activates the enzymes and the 

enzymes draw toxins out of the blood. The oil must not be 

“In the morning, 

before breakfast 

on an empty stomach 

you take one tablespoon 

in the mouth but do not 

swallow it.” 

swallowed, for it has become toxic. As the process continues, 

the oil gets thinner and white. If the oil is still yellow, 

it has not been pulled long enough. It is then spit from 

the mouth, the oral cavity must be thoroughly rinsed 

and mouth must be washed thoroughly. Just use normal 

tap water and good old fingers to clean. 

Clean the sink properly using some antibacterial soap 

because the spittle contains harmful bacteria and toxic 

17 


odily waste. If one were to see one drop of this liquid 

magnified 600 times under a microscope, one would 

see microbes in their first stage of development. 

It is important to understand that during the 

oilpulling / oilswishing process one’s metabolism is 

intensified. This leads to improved health. One of 

the most striking results of this process is the fastening 

of loose teeth, the elimination of bleeding 

gums and the visible whitening of the teeth. 

The oil pulling /swishing is done best before 

breakfast. To accelerate the healing process, it can 

be repeated three times a day, but always before 

meals on an empty stomach.” 

According to this website, they suggest using 

Sunflower or Sesame Oil. Coconut Oil could be used too. 

I switch between coconut and sesame oils. 

Note that if you are using Coconut Oil you might want to spit it into the dustbin 

than sink as many people say it can block your sink’s drainage but make sure to 

change the garbage bag soon. After this, though in many areas they mention just 

to wash with water and finger, I go ahead and brush like usual. Also care should 

be taken never ever to swallow the oil. The oil has just taken out the toxins from 

your body and digesting it again is a bad idea for your health. 

I used to have really sensitive teeth from the cleansing process at the dentist. When 

cold or hot stuff touched my teeth, it would give me chills. My teeth were yellowish 

and were developing black line stain near 

the gums. After Oil Pulling for 6 months 

now my teeth sensitivity has reduced to a 

big extend, have started appearing whiter 

and the stains are gone. I have also seen 

significant changes on my lips, skin and 

even digestion. Some people claim Oil 

Pulling improving their thyroid levels too. 

I am really happy with Oil Pulling 

method and it has become a part of my 

morning routine. The results are slow 

(starts showing within 3 months only) 

but that’s the beauty of natural remedies 

and it is definitely worth it! I definitely 

recommend you all to give Oil Pulling 

or OP a try! 

Stay healthy and happy! 

In Just 

10 min 

How to Get Glowing 

Skin Naturally 

18 


blogger at abidhayyoob.wordpress.com 


Fun Health 

Facts 

1 Daytime nap helps to improve 

memory and cut risk of heart diseases! 

2 Loneliness is processed in the same part of the 

brain as physical pain. 

3 Watermelon can help ease stress and anxiety. 

4 Men take note - growing beard prevents allergies, asthma attacks and 

skin rashes. 

5 According to study by WHO, Hand-washing can save more lives than 

vaccinations. 

6 Meditation is such a powerful technique that, after only 8 weeks, the 

brain structure changes. 

7 Human muscles are limited by the brain, we actually have strength to 

move cars and boulders. 

8 Over the course of 3-5 years, lack of sleep can shrink your brain. 

9 Diets have 98% failure rate because they are designed to make more 

money for diet industry than help you lose weight. 

10 Handwriting things can help your memory. 

Sleeping 

Tips 

Six Scientific Tricks for 

Falling Asleep 

19 


Fascinating 

Body Facts 

1 If the lining of mucus were to disappear from your stomach, your 

stomach would digest itself. 

2 A foetus only acquires fingerprints at the age of three months. 

3 The female egg cell is the largest cell in the human body. It is about 

175 000 times heavier than the smallest cell, the male sperm cell. 

4 Enamel, found on our teeth, is the hardest substance in the human 

body. 

5 During the first six weeks of life, there is no difference between the male 

and female embryo. 

Natural Ways to Get Rid of 

Sun Tanned Skin Instantly 

at Home - DIY Home Remedies 

Beauth & Health 

Tips 

Indian Breakfast Recipes - 

Healthy and Quick 

Breakfast Recipes 

21 


Published by 

http://pensnscrolls.net/

Livelong

Create successful ePaper yourself

Delete template?

Save as template?