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When Your<br />
Teen Is Making<br />
Wrong Friends<br />
How Family<br />
Meals Help<br />
Kids Grow<br />
Up Better<br />
Exercise Of<br />
The Future?<br />
Genomics-based<br />
& Customised!<br />
Will You<br />
Rent A<br />
Friend?<br />
Eat Right<br />
For Great<br />
Hair<br />
Focus On<br />
Hair Care<br />
wellness nutrition // wellness debate // relationship wellness // emotional wellness
LUCKY Draw<br />
FRIDAY
publisher’s note<br />
3<br />
Publisher, Editor & Printer<br />
Rakesh Dharavat<br />
Staff Writers<br />
Gayatri Pagdi<br />
Francine White<br />
Kirean Ball<br />
Jenny Catton<br />
Vaidehi Phansalkar<br />
Steven Miscandlon<br />
Advertising Sales<br />
shankar@yourwellness.com<br />
Senior Graphic Designer<br />
Mukesh Patel<br />
Owner :<br />
Health Media Publishing Pvt Ltd.<br />
Printing Press :<br />
RMOSS Prints Pvt Ltd.<br />
Flat No.: 404, Shanti Bhavan,<br />
Plot No. 66, Rajasthan Society,<br />
J. B. Nagar, Andheri (East),<br />
Mumbai 400059<br />
Place of Publication :<br />
Health Media Publishing Pvt Ltd.<br />
G2, Akruti Centre Point, MIDC,<br />
Andheri (East), Mumbai 400093<br />
Hair is a sign of our general overall health. For most people, especially women,<br />
it is their crowning glory, defining their appearance and personal style. Yet, hair<br />
and scalp are routinely subjected to significant challenges and damage. This<br />
month we focus on hair and scalp wellness and get to the root of caring for them.<br />
Our nutrition section helps you eat right to have great hair at every age.<br />
Elsewhere, we ask if you will rent friends or a romantic partner for a special<br />
occasion, investigate what the physical exercises of the future will be like, offer<br />
pointers on what to do when your teen is making wrong friends, and debate if<br />
juicing is really good for you. We also weigh new research, which claims that<br />
regular family meals help kids grow up better, and offer quick tips for timepressed<br />
gardeners. Our experts, in the meanwhile, advise on the ways to deal with<br />
annoying and painful night leg cramps that many of us suffer from.<br />
Yourwellness is unique in covering all aspects of wellbeing, from health and<br />
relationships, through fitness and family, to work and finances. What’s more, we<br />
also explore all the options available, from Ancient to Modern and Scientific to<br />
Holistic.<br />
If you enjoy reading this issue, look for similar articles and features at<br />
www.yourwellness.com. Why not tell your friends so they can also sit down, take<br />
a well-earned break and browse our pages?<br />
Until next month,<br />
Publisher<br />
PS.: You may notice these three symbols<br />
appearing throughout the magazine. These<br />
reflect which features relate to psychological, physical, or physiological wellness.<br />
With best compliments from<br />
reach us<br />
Subscriptions & customer enquiries:<br />
Phone: +91 22 42149000<br />
email: enquiries@yourwellness.net<br />
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Phone: +91 22 42149000<br />
email: advertising@yourwellness.net<br />
All rights reserved.<br />
Reproduction in part or in whole, in print,<br />
electronic or any other form, is strictly<br />
prohibited.<br />
This issue contains 52 pages including cover.<br />
Disclaimer | yourwellness is dedicated to providing useful, well researched information on every aspect of your<br />
wellness. We do not pioneer any particular therapy or school of thought instead we offer all the options to allow<br />
our readers to make an informed choice. All our contents are not intended to provide medical advice or diagnosis<br />
of individual problems or circumstances, nor should it be implied that we are a substitute for professional medical<br />
advice. Readers are always advised to consult their healthcare professionals prior to starting any new remedy, therapy<br />
or treatment.<br />
yourwellness.com
4<br />
contents<br />
10 wellness focus on<br />
Hair Care<br />
24 emotional wellness<br />
Will You Rent A Friend?<br />
28 family wellness<br />
How Family Meals Help<br />
Kids Grow Up Better<br />
32 exercise wellness<br />
Exercise Of The Future?<br />
Genomics-based &<br />
Customised!<br />
36 relationship<br />
wellness<br />
When Your Teen Is<br />
Making Wrong Friends<br />
40 wellness nutrition<br />
Eat Right For Great Hair<br />
05 wellness news<br />
07 kitchen wellness<br />
08 garden wellness<br />
yourwellness.com<br />
26<br />
It’s Ok To Be<br />
A Bit Weird!<br />
wellness debate<br />
27 Is Juicing Really Good<br />
For You?<br />
family wellness<br />
30 Are You Feeding Your Pet<br />
‘People Foods’?<br />
exercise wellness<br />
35 Ways To Improve Fitness<br />
Among The Fittest<br />
relationship wellness<br />
38 Can You Fix A Lie?<br />
39 holistic wellness<br />
44 wellness experts<br />
46 wellness reviews<br />
48 modern wellness<br />
49 ancient wellness<br />
50 scientific wellness<br />
47<br />
For Silky<br />
Smooth<br />
Skin<br />
34<br />
31<br />
When Parents<br />
Play Favourites<br />
Work Out For<br />
Peace Of Mind<br />
Shiny Hair<br />
42 Shakshuka
For Perfect<br />
Skin Diet More<br />
Important Than<br />
Supplements<br />
A review by researchers at the British Nutrition<br />
Foundation suggests that buying expensive<br />
beauty supplements to achieve flawless skin<br />
might be a waste of money. The team says that<br />
eating a balanced diet, using sunscreen and<br />
not smoking are more important than the<br />
supplements many buy.<br />
Oral beauty supplements often make<br />
grand promises, suggesting they can<br />
improve skin tone, reduce wrinkles<br />
and even turn back the signs of ageing.<br />
But experts say that they often contain<br />
vitamins and minerals that can be<br />
consumed much more cheaply and<br />
effectively, simply by including<br />
lots of natural produce in the diet.<br />
- Colleen Quigley<br />
Eating well is a<br />
form of self-respect.<br />
Fathers Spend<br />
More Time With<br />
Babies Who Look<br />
Like Them<br />
According to new research by faculty at<br />
Binghamton University, State University of New<br />
York, infants who resemble their father at birth<br />
are more likely to spend time together with their<br />
father and, in turn, be healthier when they reach<br />
their first birthday. Says researcher Solomon<br />
Polachek, “We find a child's health indicators<br />
improve when the child looks like the father...<br />
The main explanation is that<br />
frequent father visits allow<br />
for greater parental time for<br />
care-giving and supervision,<br />
and for information gathering<br />
about child health and economic<br />
needs. Having an involved father<br />
certainly helps.” The study<br />
appears in the ‘Journal of Health<br />
Economics’.<br />
news<br />
Is A First Date<br />
As Thrilling<br />
As Extreme<br />
Sports?<br />
wellness<br />
A first date is usually filled with<br />
excitement and apprehension. Now<br />
researchers have suggested that the<br />
exhilaration felt ahead of a first date<br />
could be as intense as that felt when<br />
skydiving. During the<br />
research, conducted<br />
by the University<br />
of Wolverhampton,<br />
participants wore a<br />
heart rate monitor<br />
while undertaking a<br />
range of experiences.<br />
The team found that<br />
when on a first date,<br />
the average heart rate was 106 beats<br />
per minute – just slightly less than<br />
the 111 beats per minute experienced<br />
by people taking part in an indoor<br />
skydiving experience. The findings could<br />
explain why many people are addicted<br />
to the rush of a first date.<br />
Sibling<br />
Bullying<br />
Linked To<br />
Schizophrenia<br />
Sibling rivalry between brothers and<br />
sisters is not uncommon. But when it<br />
turns into more serious bullying, it can<br />
be cause for concern. New research<br />
has suggested that those who are<br />
bullied within the family home are at an<br />
increased risk of developing psychotic<br />
illnesses such as schizophrenia.<br />
Researchers from Warwick University<br />
say being bullied at home means<br />
children lack a ‘safe space’ to withdraw<br />
to which can be damaging.<br />
They found that<br />
children who regularly<br />
experience bullying<br />
at home are two to<br />
three times more<br />
likely to develop<br />
psychotic disorders<br />
than other children.<br />
yourwellness.com<br />
5
6 wellness<br />
news<br />
Headache? Your<br />
Perfume Might<br />
Be The Culprit!<br />
More and more people are reporting that<br />
artificial scents, found in many beauty and<br />
homecare products, are triggering headaches<br />
and other ailments. In one study of 1,000<br />
people, it was found that over 30% experienced<br />
unpleasant reactions when exposed to<br />
fragrance. Meanwhile, another study found<br />
almost 35% of participants reported headaches<br />
or respiratory problems when exposed to<br />
perfumed products. Furthermore, a study<br />
by Harvard Medical School found scented<br />
products triggered migraines in 60% of<br />
migraine sufferers.<br />
If you find you suffer adversely from<br />
chemical scents, it may be difficult to<br />
avoid them when out and about. But the<br />
good news is that manufacturers are<br />
increasingly developing non-fragranced<br />
versions of popular products for you to<br />
choose for your own home.<br />
- Eckhart Tolle<br />
If you get the inside right, the<br />
outside will fall into place.<br />
TV Raises Blood<br />
Clot Possibility<br />
If you’ve found a new television series or box<br />
set that you love watching it might be tempting<br />
to watch just one more episode (and then<br />
perhaps a couple more). But new research<br />
by the University of Minnesota suggests that<br />
sitting in front of the television for hours on<br />
end could increase the risk of developing a fatal<br />
blood clot. During the study, 15,000 adults<br />
were analysed and divided into four groups<br />
depending on how much TV they watch. Those<br />
who said they sit in<br />
front of the television<br />
‘very often’ are 1.7<br />
times more likely to<br />
develop certain types<br />
of blood clots. The<br />
results were consistent<br />
even when weight and<br />
exercise levels were<br />
taken into account.<br />
Night Light &<br />
Preschoolers<br />
A new study by University of Colorado<br />
Boulder research, published in the journal<br />
‘Physiological Reports’, says that exposing<br />
preschoolers to an hour of bright light<br />
before bedtime almost completely shuts<br />
down their production of the sleeppromoting<br />
hormone melatonin and keeps<br />
it suppressed for at least 50 minutes<br />
after lights out. Because of structural<br />
differences in their eyes, children may<br />
be more vulnerable to the impact light<br />
has on sleep and the body clock. Says<br />
study author Monique LeBourgeois, “The<br />
preschool years are a very sensitive time<br />
of development during which use of digital<br />
media is growing more and more pervasive.<br />
We hope this research<br />
can help parents<br />
and clinicians make<br />
informed decisions<br />
on children's light<br />
exposure.” Parents, dim<br />
the lights in the hours<br />
before bedtime.<br />
Get A Pet For<br />
Better Mental<br />
Health<br />
Dog owners have long known the benefits<br />
of getting out and about for a walk with<br />
their pooch. And cat lovers often testify<br />
to the relaxing benefits of stroking<br />
their favourite feline. But now research<br />
published in the journal ‘BMC Psychiatry’<br />
suggests that what pet owners have<br />
claimed could be true. Of course, using<br />
pets for therapy to improve mental health<br />
is nothing new; many hospitals, care<br />
homes and respite centres regularly use<br />
pets as part of their service to treat anxiety<br />
and help patients and residents relax. In<br />
this latest research, a team from three<br />
universities looked at 17 international<br />
studies and found that<br />
all the pet owners across<br />
each of the studies stated<br />
that their relationship<br />
with their pet helped<br />
them through the ups and<br />
downs of everyday life as<br />
well as providing comfort<br />
in more difficult times.<br />
yourwellness.com
kitchen<br />
wellness<br />
7<br />
10 Healthy Kitchen Swaps<br />
You Can Make Today<br />
Looking to overhaul your diet?<br />
Trying to eat healthier meals?<br />
Want to ensure your family is<br />
getting five portions of fruit and<br />
vegetables each day? Well, it’s no<br />
surprise that healthy eating habits<br />
begin with a healthy kitchen.<br />
But, if you find you’re constantly<br />
making unhealthy choices, it might<br />
be time to introduce a few swaps.<br />
Here are 10 quick and easy<br />
swaps you can try to improve your<br />
family’s eating habits:<br />
1<br />
Swap the biscuit<br />
barrel for a fruit<br />
bowl<br />
Is your biscuit stash more<br />
accessible than your healthy<br />
snacks? If you find you’re always<br />
reaching for chocolate, sweets<br />
or biscuits, try moving your fruit<br />
bowl so that it’s the first thing you<br />
see when you’re deciding which<br />
snack to grab.<br />
2<br />
Swap salt for herbs<br />
Too much salt in the diet<br />
can lead to high blood pressure.<br />
If you’re looking to reduce the<br />
amount of salt you use in your<br />
cooking, try flavouring meals with<br />
dried or fresh herbs instead.<br />
3<br />
Swap the frying pan<br />
for a steamer<br />
Fried food might be tasty but<br />
it’s also high in fat and calories.<br />
Try steaming ingredients instead<br />
to create a healthier option.<br />
4<br />
Swap mayonnaise<br />
for lemon juice<br />
Keep calorie-laden mayo as<br />
a treat and instead use lemon<br />
juice to dress salads or mix<br />
into sandwich fillings.<br />
Swap sunflower oil<br />
5for olive oil<br />
There are lots of different<br />
cooking oils in the market and<br />
some are healthier than others.<br />
Try swapping sunflower oil for<br />
healthier olive oil where possible.<br />
Swap meat for<br />
6<br />
beans and pulses<br />
Meat can be enjoyed as part<br />
of a healthy diet but eating too<br />
much meat on a regular basis<br />
can be detrimental to health. For<br />
a healthier and cheaper option,<br />
try swapping meat for beans and<br />
pulses a couple of times a week.<br />
7<br />
Swap jam for honey<br />
While both jam and honey<br />
taste delicious, honey is less<br />
refined and has a lower GI value<br />
than jam, so it won’t raise blood<br />
sugar levels quite so quickly.<br />
Remember however, honey is still<br />
a sugary treat so add sparingly.<br />
8<br />
Swap ice-cream for<br />
yogurt<br />
If you’re craving a cold sweet<br />
treat, try frozen yogurt<br />
rather than ice-cream. It’s<br />
lower in calories and<br />
saturated fat making it a healthier<br />
option. Add a serving of fruit on<br />
the side to boost your vitamin<br />
count.<br />
9<br />
Swap frying for<br />
grilling<br />
Frying food increases the<br />
calories and fat in a dish because<br />
of the oils used during the frying<br />
process. You can make dishes<br />
healthier by grilling ingredients<br />
instead – with no need for oil.<br />
10<br />
Swap the takeaway<br />
menu for a<br />
recipe book<br />
After a busy day, it’s all too<br />
easy to reach for convenience<br />
food or dial for a take-away. Why<br />
not create your own recipe book<br />
filled with quick and easy recipes<br />
that you can prepare in just a few<br />
minutes? Then next time you find<br />
yourself lost for inspiration, you’ll<br />
have a ready supply of recipes on<br />
hand.<br />
yourwellness.com
garden<br />
8 wellness<br />
Be A 10-Minute Gardener<br />
Would you love a beautiful<br />
garden but just don’t have the<br />
time? Long to grow your own<br />
produce but a busy schedule<br />
makes it impossible? Well,<br />
don’t despair. Even the busiest<br />
individuals can find the time to<br />
enjoy gardening with the right<br />
routine.<br />
For the busy gardener, little<br />
and often is the key to success. So<br />
rather than putting jobs off until<br />
you have a full day to spare, break<br />
activities down into small tasks<br />
that you can complete in just a few<br />
minutes. This means you can check<br />
on your garden a couple of times<br />
a day and achieve a lot of care and<br />
maintenance without it impacting<br />
on your other commitments. A<br />
quick whizz around the vegetable<br />
plot once or twice a day is all it<br />
takes to keep on top of things – so<br />
even with a busy schedule, you can<br />
still enjoy your garden. Here are<br />
our tips:<br />
Plan ahead. The types of<br />
jobs that need doing in the garden<br />
vary from month to month. Keep<br />
a diary or set reminders on your<br />
smartphone so that you know<br />
exactly what needs doing when.<br />
Then when you have a spare ten<br />
minutes, you’ll be able to jump<br />
straight in, with everything you<br />
need to complete the task.<br />
Keep on top of pests.<br />
One of the most important jobs<br />
for any gardener, but particularly<br />
those with little time, is to check<br />
for pests. Slugs, snails, flies and<br />
other bugs can all destroy a crop in<br />
a matter of hours. The good news<br />
is, it only takes a few minutes to<br />
check for pests and, with a range<br />
of natural pest control methods<br />
available, you can put a stop to the<br />
nasties in next to no time.<br />
Create a watering<br />
reminder. In dry weather,<br />
it’s important to keep plants well<br />
watered. Keep your watering can<br />
or hosepipe ready to go so that<br />
you can keep your garden watered<br />
in just a few minutes.<br />
Harvest regularly.<br />
Whether it’s a morning stroll<br />
around the garden while you enjoy<br />
a cup of coffee or a quick whizz<br />
round after work, regularly check<br />
your garden when vegetables or<br />
fruits are ready to harvest.<br />
Enlist help from<br />
family and friends. If<br />
you’re really struggling to keep<br />
on top of your garden tasks, ask<br />
family or friends if they’d like<br />
to help out. Many will love the<br />
opportunity – particularly if you<br />
promise them free produce in<br />
return.<br />
Have your tools<br />
ready. Keep your tools and<br />
garden accessories organised and<br />
ready to use so that you don’t<br />
waste precious time when popping<br />
into the garden to complete a<br />
quick task.<br />
Schedule in more<br />
time at weekends or<br />
holidays. Keep bigger jobs<br />
such as repairing furniture,<br />
digging, or planting a new crop for<br />
when you have a little more time<br />
to spare.<br />
Eat outdoors. If the<br />
weather is fine, why not enjoy<br />
your meals outdoors? It will give<br />
you the opportunity to check the<br />
garden and give everything a quick<br />
water or remove weeds before you<br />
return inside.<br />
Choose plants wisely.<br />
If you know you won’t have a lot<br />
of time to tend to your garden,<br />
choose plants that will happily look<br />
after themselves rather than those<br />
needing lots of attention.<br />
yourwellness.com
10<br />
focus<br />
- Alexander Pope<br />
Beauty draws us<br />
with a single hair.<br />
Hair is a cornerstone<br />
of self-esteem and<br />
identity for many.<br />
Hair is jewellery; an<br />
accessory, an important<br />
determinant of physical<br />
attractiveness and<br />
a way of expressing<br />
individuality. Strong,<br />
thick, shiny and long<br />
hair goes a long way<br />
in making you feel<br />
confident. It defines<br />
the way you want to<br />
come across in life.<br />
However, hectic, chaotic<br />
lives, overuse of styling<br />
products, incorrect<br />
eating and stress can<br />
take their toll on hair.<br />
No matter what the<br />
type, everyone can have<br />
healthier hair and, if<br />
we treat it right, it can<br />
become a crown we<br />
never take off!<br />
Focus On<br />
Hair Care<br />
yourwellness.com
11<br />
Losing hair can be emotionally<br />
traumatic and can lead to depression,<br />
anxiety and loss of confidence. It can<br />
change your appearance significantly,<br />
making you look much older. Hair<br />
loss sufferers are frustrated at the<br />
time and trouble they need to take<br />
to camouflage thinning hair and the<br />
inability to style their hair as they<br />
would like.<br />
It has been scientifically proven<br />
through studies that women tend<br />
to suffer more emotionally and<br />
psychologically than men on<br />
losing hair. A 1992 study, in the<br />
‘Journal of the American Academy<br />
of Dermatology’, that compared the<br />
psychological impact of hair loss on<br />
men and women found that women had<br />
a more negative body image and were<br />
less able to adapt to the loss.<br />
Why Are You Losing Hair?<br />
We normally shed 50 to 100<br />
hairs a day. This does not cause<br />
thinning of hair because at the<br />
same time new hair is growing<br />
on the scalp. But sudden hair loss<br />
is something to take seriously.<br />
According to the Mayo Clinic, this<br />
loss of hair occurs when the cycle<br />
of hair growth and shedding is<br />
disrupted or when the hair follicle<br />
is destroyed and replaced with<br />
scar tissue. Hair disorders like<br />
alopecia (hereditary thinning or<br />
baldness) are the most common<br />
cause of hair loss, affecting<br />
millions.<br />
However, there are other<br />
reasons that can result in hair loss,<br />
including:<br />
Family history:<br />
According to a Harvard Medical<br />
School report, hereditary-pattern<br />
baldness is the most common<br />
cause of hair loss. Hereditarypattern<br />
baldness is not really a<br />
disease, but a natural condition<br />
caused by some combination of<br />
genetics, hormone levels and the<br />
ageing process.<br />
Age: Hair thins as you age.<br />
Although the amount of hair<br />
loss due to ageing is largely<br />
determined by genetics,<br />
nearly all people experience<br />
some hair loss due to ageing.<br />
As you age, the hair begins to<br />
fall out. Normally, hair falling<br />
out would be replaced with<br />
new hair growth; however,<br />
as we age, this happens<br />
less and less. As you<br />
age, your hair also<br />
loses some of its<br />
elasticity causing<br />
it to become brittle<br />
and break easily.<br />
It’s not uncommon for menopausal<br />
women to experience hair thinning<br />
and hair loss simultaneously. The<br />
hair follicles also get smaller and<br />
smaller so that they produce very<br />
fine hair. This can happen in both<br />
men and women.<br />
Pregnancy: According to<br />
americanpregnancy.org, “During<br />
pregnancy, an increased number<br />
of hairs go into the resting phase,<br />
which is a part of the normal<br />
hair loss cycle. This condition is<br />
not serious enough to cause bald<br />
spots or permanent hair loss, and<br />
it should begin to diminish within<br />
3-4 months after delivery.”<br />
Certain medical<br />
conditions: Diabetes,<br />
thyroid disorders, and lupus are<br />
known culprits. Alopecia areata<br />
is an autoimmune disease that<br />
attacks hair follicles. Certain scalp<br />
infections too are responsible for<br />
hair loss.<br />
Medications or major<br />
surgery: Certain medications,<br />
especially those for acne, oral<br />
contraceptives, antidepressants,<br />
antibiotics and antifungal<br />
medicines, blood thinners, some<br />
cholesterol-lowering medicines<br />
and immunosuppressants<br />
are known to cause hair loss.<br />
Chemotherapy, radiation therapy,<br />
and major surgery can cause<br />
temporary hair loss. This should<br />
reverse when treatment is stopped.<br />
Poor nutrition: If you do<br />
not follow a healthy, well balanced<br />
diet, there are going to be a<br />
number of health consequences,<br />
one of which could be hair loss.<br />
Vitamin C helps hair remain<br />
healthy because it helps produce<br />
red blood cells that keep hair<br />
follicles blood-enriched and vital.<br />
A few symptoms of vitamin C<br />
yourwellness.com
12 wellness<br />
focus<br />
deficiency are anemia (iron deficiency),<br />
an inability to fight infections, and<br />
hair loss. It is known to be important<br />
to the production of tyrosine in the<br />
body, and tyrosine is needed to give<br />
strength to hair strands and nourish the<br />
cells of hair follicles. Biotin deficiency<br />
will lead to hair loss and brittle nails;<br />
inadequate zinc in your diet may<br />
lead to hypothyroidism, which can<br />
cause hair loss. Researchers at Cairo<br />
University have also found a strong<br />
link between vitamin D deficiency and<br />
hair loss among women. Vitamin E<br />
increases blood circulation, especially<br />
near the scalp, which is necessary<br />
for healthy hair follicles, because it<br />
provides them with enough oxygen.<br />
When the follicles are better able to<br />
regenerate, hair continues to grow. A<br />
deficiency of vitamin E can cause hair<br />
loss. In addition to vitamins, there are<br />
many other nutrients like essential fatty<br />
acids and minerals that need to be a<br />
part of your diet to promote healthy<br />
hair growth.<br />
Stress: Hair loss can be related<br />
to emotional stress or anxiety. There’s<br />
usually about a 3 month delay between<br />
the stressful event or time period and<br />
your hair falling out. During this time,<br />
more hairs on your head are in what’s<br />
known as the ‘resting stage’. This<br />
doesn’t mean your hair follicles are<br />
dead or that your hair will stop growing<br />
permanently. Unless there’s another<br />
underlying medical reason for your<br />
hair loss, it should only last for as long<br />
as you’re going through that particular<br />
period of stress or anxiety.<br />
Stress can also lead to alopecia,<br />
which causes white blood cells to<br />
attack the hair follicles in the scalp,<br />
leading to very instantaneous hair loss.<br />
Stress-related hair pulling, which leads<br />
to hair loss, is also possible.<br />
Hair Fall In Fall!<br />
A 2017 study in the ‘British<br />
Journal of Dermatology’ explores<br />
the relationship between<br />
seasonality and hair loss. It has<br />
found that summer and fall<br />
are the seasons for maximum<br />
hair loss. The findings support<br />
previous studies that were<br />
constrained by small sample sizes<br />
or homogeneous populations in<br />
limited geographic locations. The<br />
physiology of hair loss as related<br />
to seasonal variation is unknown,<br />
however.<br />
“This study synthesised digital<br />
epidemiological data from both<br />
hemispheres to confirm the<br />
clinical suspicion that the summer<br />
and fall seasons are associated<br />
with greater hair loss,” says<br />
senior author Dr Shawn Kwatra,<br />
of the Johns Hopkins University<br />
School of Medicine. “This finding<br />
is clinically relevant for patients<br />
presenting in the summer and<br />
fall months with worsened hair<br />
loss and has implications in<br />
assessing the effectiveness of<br />
therapies. Future research will<br />
further clarify this association<br />
and examine the physiology of<br />
the hair cycle.”<br />
yourwellness.com
13<br />
Bald Men &<br />
Heart Trouble<br />
Men who are balding on the top of<br />
the head (not those with only a receding<br />
hairline) are at increased risk for coronary<br />
artery disease, according to an analysis<br />
of six large studies, published in 2013<br />
in BMJ (British Medical Journal) Open.<br />
The researchers looked at 850 studies<br />
published between 1950 and 2012 and<br />
involved just under 40,000 men. Three of<br />
the studies were cohort studies – where<br />
the health of balding men was tracked for<br />
at least 11 years. Analysis of the findings<br />
from these showed that men who had lost<br />
most of their hair were a third more likely<br />
(32%) to develop coronary artery disease<br />
than their peers who retained a full head<br />
of hair.<br />
When the analysis was confined to men<br />
under the age of 55-60, a similar pattern<br />
emerged. Bald or extensively balding men<br />
were 44% more likely to develop coronary<br />
artery disease. Analysis of the other<br />
three studies, which compared the<br />
heart health of those who were<br />
balding with those who were<br />
not, painted a similar picture.<br />
The risk seems to increase<br />
with the severity of hair loss.<br />
There’s no clear explanation<br />
for the association, though<br />
it is thought that systemic<br />
inflammation, insulin<br />
resistance and hormones<br />
(androgens) may be directly<br />
or indirectly involved<br />
with both heart disease<br />
and baldness. The study<br />
concludes, “The findings<br />
suggest that vertex<br />
baldness is more closely<br />
associated with systemic<br />
atherosclerosis than<br />
with frontal baldness.<br />
Thus, cardiovascular<br />
risk factors should be<br />
reviewed carefully in<br />
men with vertex baldness,<br />
especially younger men, who<br />
should probably be encouraged<br />
to improve their cardiovascular<br />
risk profile.”<br />
yourwellness.com
14 wellness<br />
focus<br />
Is Colour<br />
A Hairy<br />
Issue?<br />
Hair colours<br />
containing PPD are safe<br />
to use, providing safety<br />
instructions are followed.<br />
Some people are sensitive<br />
to hair colour. If you’re<br />
mildly irritated to PPD,<br />
you may find that your<br />
scalp, neck, forehead,<br />
ears and/or eyelids<br />
become irritated and<br />
inflamed after using<br />
the colour. The skin<br />
exposed to the PPD may<br />
burn and become red,<br />
swollen and blistered.<br />
If your symptoms are<br />
mild wash your hair and<br />
scalp thoroughly with<br />
mild shampoo to remove<br />
the colour. Try gently<br />
applying an emollient<br />
(moisturising treatment)<br />
like aloe vera gel to the<br />
affected skin. If your<br />
skin is very red, sore and<br />
inflamed, you will need<br />
to talk to your doctor.<br />
He may suggest an OTC<br />
steroid cream (topical<br />
corticosteroid).<br />
Always carry out a<br />
patch test before using<br />
a permanent or semipermanent<br />
hair dye,<br />
even if you are using<br />
your regular brand. If<br />
you don’t develop any<br />
reaction from the patch<br />
test, you can continue to<br />
use the colour, but make<br />
sure you:<br />
• carefully follow the<br />
instructions included<br />
• don’t leave it on<br />
for longer than the<br />
recommended time<br />
• rinse your hair<br />
thoroughly afterwards.<br />
yourwellness.com
15<br />
Untangle These Secrets<br />
How you wash your hair and<br />
the products you use can go a long<br />
way toward maintaining smooth,<br />
shiny, gorgeous hair. According<br />
to the American Academy of<br />
Dermatologists (www.aad.org),<br />
here are some top tips for healthy<br />
hair:<br />
• Wash oily hair more frequently.<br />
How often you wash your hair<br />
should be based on how much<br />
oil your scalp produces.<br />
• If your scalp is oily, you may<br />
need to wash it as often as once<br />
a day.<br />
• If you have chemically treated<br />
hair, your hair may be drier, so<br />
you may want to wash it less<br />
frequently.<br />
• As you get older, your scalp<br />
makes less oil, so you may not<br />
need to shampoo as often. But if<br />
you see flakes in your hair, you<br />
may not be shampooing enough.<br />
This can lead to dandruff and<br />
other scalp diseases.<br />
• Concentrate shampoo on the<br />
scalp. When washing your<br />
hair, concentrate on cleaning<br />
primarily the scalp, rather than<br />
washing the entire length of<br />
hair. Washing only your hair<br />
can create flyaway hair that is<br />
dull and coarse.<br />
• Use conditioner after every<br />
shampoo unless you use a<br />
‘2-in-1’ shampoo, which cleans<br />
and conditions hair. Using a<br />
conditioner can significantly<br />
improve the look of damaged<br />
or weathered hair by increasing<br />
shine, decreasing static<br />
electricity, improving strength<br />
and offering some protection<br />
from harmful UV rays.<br />
• Concentrate conditioner on<br />
the tips of the hair. Because<br />
conditioners can make fine hair<br />
look limp, they only should be<br />
used on the tips of the hair and<br />
not on the scalp or length of<br />
the hair.<br />
• Choose a shampoo and<br />
conditioner formulated<br />
specifically for your hair type.<br />
For example, if you colour your<br />
hair, use a shampoo designed<br />
for colour-treated hair. If your<br />
hair is damaged or chemically<br />
treated, consider a ‘2-in-1’<br />
shampoo.<br />
• Protect hair when swimming.<br />
Protect your hair from the<br />
damaging effects of chlorine by<br />
wetting and conditioning your<br />
hair before swimming. Wear a<br />
tight-fitting swim cap and use a<br />
specially formulated swimmer’s<br />
shampoo and deep conditioner<br />
after swimming to replace lost<br />
moisture.<br />
If you have questions about<br />
caring for your hair, you should<br />
make an appointment to see a<br />
dermatologist.<br />
yourwellness.com
16 wellness<br />
focus<br />
How Often Should You<br />
Wash Your Hair?<br />
Your hair gets greasy because<br />
the glands in the skin produce<br />
an oily substance called sebum.<br />
Each of us produces a different<br />
amount of sebum. Everything from<br />
genetics and hormones affects<br />
how much sebum we produce at a<br />
given time. So how much washing<br />
is right for you? Hair experts have<br />
a few pointers for you:<br />
• Don’t wash every day. Washing<br />
too often can do more harm<br />
than good. People who wash<br />
their hair a lot to get rid of oil<br />
end up drying out their scalp<br />
and producing more oil.<br />
• What’s your skin type? If your<br />
skin and hair are anywhere<br />
from normal to dry, and not too<br />
oily or too dry, you probably<br />
only need to wash it once or<br />
twice a week. If you have a<br />
greasy scalp, you probably<br />
need to wash your hair more<br />
often.<br />
• Texture matters. Texture affects<br />
how quickly sebum spreads<br />
from your roots through the<br />
length of your hair. Curly hair<br />
slows down the spread, so if<br />
you have curly hair you may<br />
only need to shampoo once a<br />
week. On the other hand, if your<br />
hair is fine and straight you will<br />
need to shampoo twice a week<br />
or more.<br />
• Over-treated hair? If your hair<br />
is processed or damaged by<br />
styling, you should wash it less<br />
frequently. In general, avoid<br />
overusing hair products like<br />
gels, hairspray, and hair waxes,<br />
which can build up on your<br />
hair and make your dandruff<br />
worse.<br />
yourwellness.com
17<br />
Choose The<br />
Right Shampoo<br />
Know your hair. Understand<br />
how it behaves in different weather<br />
conditions. You can also take<br />
the help of a dermatologist with<br />
identifying your hair or in selecting<br />
the best shampoo.<br />
What’s your scalp<br />
type?<br />
Shampoo for oily scalp<br />
You need a shampoo best suited<br />
for oily scalp. If your scalp is oily<br />
but hair is dry, you still need to<br />
use a shampoo that is good for oily<br />
scalp and condition your hair to<br />
manage its dryness.<br />
Curly hair: Avoid shampoos<br />
that are labelled as hydrating,<br />
moisturising or smoothing.<br />
Try clarifying shampoos. They<br />
penetrate and emulsify better than<br />
sulfate-free shampoos. Keep in<br />
mind that you shouldn’t wash your<br />
hair excessively or overdrying can<br />
actually stimulate more oil and<br />
sebum production.<br />
Fine hair: You need a formula<br />
that provides volume without<br />
creating build up, and deals with<br />
grease without drying you out.<br />
Try a volume-enhancing shampoo.<br />
According to the American<br />
Academy of Dermatology,<br />
volumising shampoos help make<br />
your hair look fuller. They contain<br />
protein, which coats your hair and<br />
thicken your hair shaft.<br />
Shampoo for dry scalp<br />
If your scalp is dry or itchy,<br />
choose a shampoo that doesn’t<br />
strip your scalp of necessary<br />
moisture. Look for a shampoo<br />
that promotes moisture, hydration<br />
and smoothing. Ingredients like<br />
argan oil and tea tree can help<br />
moisturise. Avoid shampoos that<br />
contain sulfates, which will further<br />
dry out your scalp and hair.<br />
Curly hair: Curly hair is more<br />
prone to dryness because it does not<br />
wick oil from the scalp to the ends<br />
of the hair shaft as easily as straight<br />
hair. Shampoo and condition your<br />
hair weekly with a gentle, sulfatefree<br />
product that offers moisture to<br />
the scalp and hair.<br />
Fine hair: reduce the build-up<br />
use a professional deep-cleansing<br />
shampoo once or twice a week.<br />
Use a shampoo that helps remove<br />
follicle-clogging sebum, fatty acids<br />
and other environmental residues,<br />
helps provide hair resilience and<br />
control moisture balance and<br />
increases the fullness of each hair<br />
strand.<br />
How frequently do<br />
you shampoo?<br />
Choose the shampoo according<br />
to the frequency you use it. It<br />
also depends on the weather<br />
conditions and your routine. Do<br />
you work outdoors a lot? Do you<br />
work out regularly? Shampoos<br />
that are used frequently need to<br />
be lighter and weaker in nature.<br />
Their effect lasts for a short<br />
period. Shampoos that are used<br />
once or twice a week are stronger<br />
and can damage the hair if used<br />
frequently.<br />
Have you checked<br />
the ingredients?<br />
Check the ingredients that are<br />
added in the shampoo. Do all the<br />
ingredients suit you or are you<br />
allergic to any of them? If you<br />
need to understand them better<br />
do your research or talk to your<br />
dermatologist. Always check the<br />
pH level of the shampoo. You may<br />
arrive at the right shampoo after<br />
some trial and error.<br />
Do you choose good<br />
brands?<br />
Don’t try to save money and<br />
look for cheaper variations. A<br />
shampoo takes care of the health<br />
of your hair and scalp. Give them<br />
what they deserve. Read product<br />
reviews carefully and make your<br />
decision.<br />
yourwellness.com
18 wellness<br />
focus<br />
Dandruff:<br />
Those Pesky Flakes<br />
Explains a report from the<br />
Harvard Medical School, dandruff<br />
is a condition in which dead skin<br />
cells are shed from the scalp<br />
in large enough amounts to be<br />
noticeable. When these dead cells<br />
stick together, often because of<br />
surface debris and oil in the hair,<br />
they are noticeable as flakes in the<br />
scalp and on clothing.<br />
Dandruff is a mild form of<br />
seborrheic dermatitis (a common<br />
skin disorder that mainly affects<br />
the scalp, usually causing itchy,<br />
scaly, red skin and stubborn<br />
dandruff) of unknown cause. It is<br />
more of a nuisance and a cosmetic<br />
problem than a medical one.<br />
Many people believe dandruff is<br />
caused by poor hygiene, but this<br />
isn’t true.<br />
Many researchers believe it<br />
may be due to hormone levels, a<br />
weakened immune system, a lack<br />
of certain nutrients, or nervous<br />
system problems. Those pesky<br />
white flakes of dry skin, annoying<br />
as they are, especially if you’re<br />
wearing dark colours, are fairly<br />
easy to treat. This is how you<br />
could beat dandruff:<br />
Follow the<br />
instructions: There are many<br />
different dandruff shampoos,<br />
and each contains different<br />
active ingredients for controlling<br />
symptoms. To get the best results,<br />
always follow the instructions<br />
on the bottle. For example, some<br />
dandruff shampoos require that<br />
you lather the shampoo into<br />
the hair and scalp and leave the<br />
shampoo in for about five minutes<br />
before rinsing. Others should not<br />
be left on the scalp.<br />
Alternate: If using one<br />
dandruff shampoo does not bring<br />
relief, try alternating between<br />
dandruff shampoos with different<br />
active ingredients. Or you could,<br />
after four weeks, alternate the antidandruff<br />
shampoo with a gentle<br />
shampoo once or twice a week,<br />
and keep using the treatment<br />
shampoo between outbreaks to<br />
lessen their severity.<br />
OTC shampoos: Overthe-counter<br />
dandruff shampoos,<br />
containing zinc, selenium, or<br />
ketoconazole are good for<br />
dandruff. For maximum benefit,<br />
leave them on the scalp for<br />
yourwellness.com
19<br />
five minutes before rinsing. Coal tar<br />
shampoo is also effective. However, it<br />
may discolour light-coloured hair.<br />
Prescription medication:<br />
If the dandruff shampoos don’t work,<br />
you need prescription-strength<br />
medication. Talk with your doctor<br />
about these options.<br />
De-stress: Stress will make your<br />
outbreaks worse. It can increase oil<br />
production. Stress weakens the body’s<br />
natural defenses, so it’s more difficult for<br />
your body to deal with the presence of<br />
Malassezia globosa (the most common<br />
cause of dandruff) and scalp irritation.<br />
Typical dandruff symptoms like dryness,<br />
flakes and itch become even more<br />
pronounced when you are under stress.<br />
Use natural dandruff<br />
remedies:<br />
Some shampoos and conditioners<br />
on the market contain harsh chemicals<br />
that can irritate the skin on your scalp,<br />
which can increase your symptoms.<br />
Choose products that use natural<br />
ingredients, as well as those that are<br />
labelled appropriate for sensitive skin.<br />
Here are a few natural remedies to deal<br />
with dandruff:<br />
Tea tree oil<br />
This essential oil is known for its<br />
antibacterial, antifungal, and antiinflammatory<br />
effects. It effectively fights<br />
Malassezia, which can help improve<br />
symptoms of itchiness and greasiness.<br />
In a 2002 study, published in the<br />
‘Journal of the American Academy of<br />
Dermatology’, a 5% tea tree oil shampoo<br />
applied daily for four weeks helped<br />
to reduce dandruff symptoms by 41%<br />
without any adverse effects.<br />
Honey<br />
Honey has antibacterial, antifungal<br />
and antioxidants activities and has high<br />
nutrient value. According to a 2001<br />
report in the ‘European Journal of<br />
Medical Research’, crude honey could<br />
markedly improve chronic dandruff and<br />
seborrheic dermatitis and associated<br />
hair loss and prevent relapse when<br />
applied weekly. You could also look for<br />
natural shampoos that contain honey.<br />
Lemon<br />
Citrus fruits, especially lemon, may<br />
be effective against dandruff. High in<br />
What you can do<br />
in emergency<br />
Dandruff is most visible on sleek,<br />
straight hair, so during bouts of<br />
flaking, if you need to attend a<br />
social event, hair experts suggest<br />
that you resist the urge to brush<br />
out the flakes. Instead, use a<br />
round brush or a curling iron to<br />
create bend and body, which will<br />
hide it. Adding a little height also<br />
helps. You could also sprinkle a<br />
tinted hair powder that matches<br />
your shade onto the flaky spots to<br />
camouflage them.<br />
vitamin C, it helps to restore the pH<br />
balance of the skin. You could add<br />
drops of lemon to a herbal shampoo.<br />
Eucalyptus<br />
Eucalypyus is not only anti-fungal,<br />
it is also a good anti-inflammatory to<br />
combat the inflammatory chemicals<br />
that your immune system produces in<br />
response to the dryness and fungus.<br />
How Hair Oil Helps<br />
Different oils have different<br />
advantages and you may want to<br />
choose between them or simply<br />
alternate them as per your needs.<br />
Apply oil at least three to four<br />
inches away from the scalp, but<br />
all the way to the ends. Here are<br />
some oils that you can use to get<br />
rid of your hair problems:<br />
Coconut oil is known to<br />
be an excellent hair conditioner. It<br />
possesses best moisture-retaining<br />
capacity as compared to any other<br />
oil. Coconut oil not only cleanses<br />
but also moisturises your scalp. It<br />
easily penetrates into your scalp<br />
and stimulates the growth of hair<br />
follicles. If you have dry hair, it’s<br />
the best for you. For hair that<br />
is fine or limp, it might get<br />
too heavy.<br />
Argan oil is extremely<br />
rich in beneficial nutrients<br />
including fatty acids and vitamin<br />
E. It is proven to make hair softer,<br />
silkier and shinier. It can even<br />
help to treat split ends and tame<br />
frizzy hair. It makes hair more<br />
manageable and adds a healthy,<br />
attractive shine to any hair style.<br />
Rub a few drops of argan oil over<br />
your palms and then comb your<br />
fingers through your hair to apply.<br />
Olive oil possesses<br />
antifungal and antibacterial<br />
properties that aids in destroying<br />
bacteria in your scalp thereby<br />
promoting hair growth. It also<br />
helps to nourish and condition<br />
your hair at the same time,<br />
improving its elasticity and<br />
strength. It assists in restoring<br />
the overall scalp cell health of<br />
chemically-treated hair, thus<br />
promoting healthy hair growth.<br />
Almond oil is a rich source<br />
of Vitamin E, Omega-3 fatty acids,<br />
phospholipids, and magnesium.<br />
Using almond oil nourishes<br />
and strengthens your hair,<br />
and is optimal for treating<br />
hair loss and damaged hair.<br />
Massaging your hair with<br />
almond oil makes your hair<br />
strong, long, shiny and thick.<br />
yourwellness.com
20 wellness<br />
focus<br />
Brush Up On Your<br />
Supplements<br />
Vitamins help you maintain<br />
shiny, healthy hair and provide<br />
the nutrients your hair needs.<br />
They don’t replace food so be sure<br />
to maintain a balanced diet and<br />
top them with these vitamins to<br />
promote healthy hair.<br />
Vitamin A: Vitamin A<br />
and its derivatives (retinoids)<br />
are critically important in the<br />
development and maintenance of<br />
skin and hair. Vitamin A also helps<br />
skin glands make sebum. Sebum<br />
moisturises the scalp and helps<br />
keep hair healthy. According to<br />
the ‘American Journal of Clinical<br />
Nutrition’, diets deficient in vitamin<br />
A may lead to several problems,<br />
including hair loss. Studies have<br />
also shown that an overdose of<br />
vitamin A can also contribute to<br />
hair loss.<br />
Vitamin B-Complex<br />
(Biotin & B5)<br />
B-vitamins help carry oxygen<br />
and nutrients to your scalp, which<br />
aids in hair growth. Vitamin B3,<br />
also known as niacin, helps the<br />
body to use proteins and fats,<br />
and it keep the skin, hair, and<br />
nervous system healthy. Biotin<br />
and pantothenic acid (vitamin<br />
B5) have been used as alternative<br />
treatments for hair loss. Biotin<br />
benefits your hair by rebuilding<br />
hair that has been damaged due<br />
to over-shampooing, exposure to<br />
the sun, blow-drying and ironing.<br />
Vitamin B5 supports the adrenal<br />
glands, which helps stimulate hair<br />
growth.<br />
Vitamin C: It is responsible<br />
for creating and maintaining<br />
collagen which makes up about<br />
one-third of our body, including<br />
skin, ligaments and hair. Vitamin<br />
C is water-soluble with antioxidant<br />
properties, helping us to protect<br />
against the damage that free<br />
radicals can cause to body tissues.<br />
Free radicals can damage hair,<br />
making it brittle and weak. Vitamin<br />
C deficiency may lead to dry and<br />
splitting hair, hair loss or excessive<br />
hair shedding. Vitamin C plays a<br />
necessary role in absorbing iron,<br />
which keeps our locks strong and<br />
healthy.<br />
Vitamin D: Vitamin D<br />
keeps the bones and skin healthy<br />
and, in recent years, it’s also been<br />
linked to hair growth. A 2012<br />
study suggests that the vitamin<br />
can help create new follicles.<br />
Salmon, mushroom and grains<br />
are great alternative sources of<br />
vitamin D.<br />
Iron: Iron deficiency has been<br />
related to hair loss. Iron carries<br />
oxygen to hair and promotes<br />
growth. If ferritin, a protein in the<br />
body that binds to iron, is lower<br />
than normal, it indicates that you<br />
have iron deficiency. Research<br />
has shown that ferritin level is<br />
significantly lower in patients with<br />
hair loss. Women with an iron<br />
deficiency are at a higher risk of<br />
hair loss. Talk to your doctor about<br />
how much iron (or any mineral)<br />
you should take every day.<br />
Zinc: It is a vital mineral<br />
for healthy hair, skin and nails.<br />
Zinc deficiency leads to hair<br />
loss. Research has found that the<br />
deficiency leads to changes in the<br />
protein structure of hair follicles,<br />
leading to weakening of their<br />
structural integrity. This means<br />
new hairs will fall off quicker<br />
than they should. A good<br />
zinc supplement for hair<br />
loss will supply a good<br />
amount of the mineral,<br />
as well as other key<br />
hair nutrients such<br />
as biotin, vitamin C<br />
and iron. It is very<br />
important to make<br />
sure that you are<br />
getting the right<br />
amount of zinc,<br />
and not to have<br />
too much or too<br />
little.<br />
yourwellness.com
21<br />
Yoga: Rapunzel<br />
Meditates!<br />
Yoga has many<br />
wonderful benefits for a<br />
healthy body, healthy skin<br />
and healthy hair. A healthy<br />
diet and eating habits,<br />
coupled with yoga practice,<br />
keeps your hair healthy.<br />
Yoga has been proven to<br />
be an effective method for<br />
improving overall health. It<br />
will benefit your hair by:<br />
• Lowering stress &<br />
anxiety<br />
• Enhancing blood<br />
circulation to your scalp<br />
• Increasing oxygen<br />
transport to the brain<br />
• Improving nutrient<br />
absorption<br />
• Balancing hormones<br />
• Improving digestion<br />
• Improving physical,<br />
mental and spiritual<br />
health<br />
Vajrasana: It<br />
helps improve digestion<br />
and increases the blood<br />
supply to all parts of the<br />
body. With the increased<br />
supply of blood, our dermal<br />
papillae cells (scalp cells)<br />
get nourished, resulting in<br />
hair growth.<br />
Uttanasana: It<br />
improves blood circulation<br />
in the upper half of the<br />
body. It also helps relieve<br />
stress, which is one of the<br />
main causes of hair loss.<br />
Adho Mukha<br />
Shvanasana:<br />
It improves blood<br />
circulation to the<br />
head which enables<br />
hair growth. It<br />
also compresses<br />
the muscles in<br />
the abdominal<br />
region and improves<br />
digestion. It stretches<br />
neck and spine,<br />
releasing stress and<br />
calming you down so stress<br />
doesn’t lead to hair loss.<br />
Ushtrasana:<br />
It increases the blood<br />
circulation to the brain and<br />
scalp cells, leading to hair<br />
growth. It also regulates<br />
the thyroxin hormone of<br />
the thyroid which could<br />
prevent hair loss.<br />
Shirshasana:<br />
Sirsasana helps revitalise<br />
the brain by directing<br />
an enriched supply of<br />
oxygenated blood to the<br />
brain cells. This helps the<br />
scalp cells get nourished,<br />
which leads to hair growth.<br />
Kapalabhati<br />
Pranayama: With<br />
this, the brain cells receive<br />
more oxygen which is good<br />
for the nervous system and<br />
hence enables better hair<br />
growth. It aids digestion,<br />
strengthens lungs, and<br />
increases their capacity. It<br />
also removes toxins from<br />
the body.<br />
yourwellness.com
22 wellness<br />
focus<br />
Eat This And Never<br />
Have A Bad Hair Day<br />
Though factors like age,<br />
genetics and hormones affect<br />
hair growth, optimal nutrient<br />
intake is key to improving the<br />
strength and condition of your<br />
locks. There are many nutrients<br />
that are important to healthy<br />
hair growth that can be obtained<br />
from the food we eat. Since hair is<br />
practically entirely protein, eating<br />
good quality sources is a must for<br />
healthy hair. Organic eggs, dairy<br />
and poultry, wild-caught fish and<br />
grass-fed lamb are super animal<br />
sources of protein. For vegans,<br />
sprouted pulses, nut and seeds as<br />
well as tofu and tempeh should be<br />
consumed.<br />
Collagen is one of the<br />
most abundant proteins<br />
in the body and it<br />
makes up a large<br />
part of our skin,<br />
hair and nails.<br />
While beauty<br />
treatments and<br />
shampoo laud the benefits of<br />
collagen on their labels, the real<br />
benefits come from increasing<br />
collagen internally, not from a<br />
topical treatment. Collagen plays<br />
a big part in renewing cells and<br />
is responsible for maintaining<br />
the strength and elasticity of<br />
bones, joints, tendons, skin, eyes,<br />
internal organs, nails and hair.<br />
Our body’s ability to produce<br />
collagen starts to decrease after<br />
the age of twenty-five, causing a<br />
continuous decline of the collagen<br />
levels in the body. That is why<br />
you get wrinkles, hair that loses<br />
its thickness, colour and lustre<br />
and what leads to weakness of our<br />
bones, cartilage and other body<br />
parts. It’s important to eat food<br />
sources of collagen like a good<br />
bone broth, foods with gelatin and<br />
also eggs. It is also important to<br />
eat foods containing nutrients like<br />
vitamin C, vitamin A, zinc, sulfur,<br />
vitamin E that activates the body’s<br />
production of collagen.<br />
Vitamin A is needed by all cells<br />
to grow, including hair. It also<br />
helps skin glands to make an oily<br />
substance called sebum which<br />
naturally moisturises your scalp<br />
and hair. Sweet potatoes, carrots,<br />
pumpkins, spinach, and kale all<br />
contain beta-carotene which the<br />
body converts to vitamin<br />
A. Vitamin A is also<br />
found in milk,<br />
yoghurt and<br />
eggs as well<br />
as cod liver<br />
oil.<br />
B vitamins<br />
help to create<br />
red blood cells<br />
that carry oxygen<br />
and nutrients to your<br />
scalp and hair follicles. One of<br />
the best-known B vitamins for<br />
hair growth is biotin. A deficiency<br />
in which can cause hair loss.<br />
Whole grains, almonds, meat,<br />
fish, seafood and dark leafy green<br />
vegetables all provide B vitamins.<br />
Since free radical damage can<br />
block growth and cause hair to<br />
become dull, lifeless and brittle,<br />
it is important to eat plenty of<br />
antioxidants to protect against<br />
oxidative stress. Vitamin C is a<br />
powerful antioxidant, important<br />
to hair health also because of its<br />
ability to help the body absorb<br />
iron as well as create the protein<br />
collagen (an important part of hair<br />
structure). Berries, bell peppers,<br />
amla and citrus fruits are good<br />
sources of vitamin C.<br />
Low levels of vitamin D are<br />
linked to alopecia and research has<br />
shown this nutrient is involved in<br />
helping create new hair follicles.<br />
Daily exposure to sunlight can<br />
help your body to produce<br />
vitamin D and dietary sources<br />
include fatty fish, cod liver oil<br />
and mushrooms. Vitamin E, like<br />
vitamin C, is a potent antioxidant<br />
that can increase hair growth.<br />
Sunflower seeds, almonds, spinach<br />
and avocadoes are good sources to<br />
include in your meal plans.<br />
Minerals are also important to<br />
hair growth, in particular iron and<br />
zinc. Zinc plays an important role<br />
in hair tissue growth and repair.<br />
It is also needed by the oil glands<br />
and follicles to work properly. Zinc<br />
deficiency can also cause hair loss<br />
but supplementing with too high<br />
a dose can also cause hair fall so<br />
it is ideal to get your zinc from<br />
the foods you eat. Oysters, whole<br />
grains, nuts and seeds provide zinc.<br />
Silica has been garnering a<br />
lot of attention over the past few<br />
years for thick healthy hair. This<br />
nutrient helps to deliver the other<br />
vital vitamins and minerals that<br />
are ingested to the hair follicles.<br />
Silica also helps to balance<br />
hormones which can in turn<br />
affect hair growth. Good dietary<br />
sources include bell peppers, soy<br />
yourwellness.com
23<br />
bean, oats, brown rice, barley, apples,<br />
oranges, raisins, cucumber, grapes,<br />
horsetail, spinach, radish, flaxseeds,<br />
tomato and millet.<br />
A healthy scalp is also crucial for<br />
healthy hair. Dry itchy scalp, greasy<br />
roots, dull lifeless hair can all be treated<br />
with what you eat as well as what you<br />
put on your head and hair. Foods you<br />
consume can help to fortify follicles of<br />
each strand of hair and nourish the skin<br />
on your scalp.<br />
For a lustrous shiny head of hair try<br />
adding the following foods to your diet:<br />
Wild-caught salmon – It’s<br />
rich in protein, omega 3 fatty acids<br />
and vitamin D. Your body cannot<br />
make omega 3 so you must obtain<br />
it from your diet, it is found in the<br />
cell membranes of the skin on your<br />
scalp as well as in the natural oils that<br />
moisturise your hair. Salmon helps to<br />
prevent hair loss and dandruff and keep<br />
the scalp and hair shaft well hydrated.<br />
Grass-fed red meat – Lamb<br />
and goat meat can help to prevent<br />
hair loss as they are a great source<br />
of protein, iron, zinc, B vitamins and<br />
other vital minerals. Iron helps to<br />
promote circulation to the scalp helping<br />
transport of nutrients to your scalp and<br />
hair follicles.<br />
Organic eggs – Hair is mainly<br />
made of protein and keratin so a diet<br />
rich in protein will help encourage<br />
hair growth. Eggs are a great source of<br />
protein, B12, iron, zinc, sulphur, biotin<br />
and selenium, helping to nourish your<br />
roots to grow stronger hair strands.<br />
Dairy – Yoghurt, cottage cheese/<br />
paneer and milk are a great source of<br />
protein and calcium. Try to use grassfed<br />
organic dairy products to avoid<br />
unwanted hormones and antibiotics.<br />
Sprouted beans – Sprouting<br />
beans like mung, peas, aduki, gram and<br />
such increases their nutrient content,<br />
protein content and makes them easier<br />
for body to digest and thus access<br />
these nutrients. Adding a small bowl<br />
of sprouts to your daily diet is superb<br />
not just for healthy, strong hair but for<br />
overall wellness too.<br />
Avocadoes – They are rich in<br />
vitamin B and E. They help make the<br />
scalp healthier and stimulate hair to<br />
grow faster. High in monosaturated<br />
fats, they also help to moisturise the<br />
scalp and hair follicles for naturally<br />
shiny and conditioned hair.<br />
Almonds – These nuts contain<br />
protein, healthy fats and vitamin E.<br />
Vitamin E is great for thick lustrous<br />
locks and stimulating hair growth.<br />
Other nuts and seeds, including<br />
pumpkin seeds, flaxseeds, pistachio and<br />
walnuts, provide hair-strengthening<br />
nutrients. Try making mixed nut and<br />
seed butters to spread on wholegrain<br />
bread, apple slices or celery sticks for<br />
hair-healthy snacks.<br />
Citrus fruits – Oranges,<br />
tangerines, lemons and such are a<br />
great source of vitamin C which the<br />
body needs to make iron absorption<br />
easier. B12 also promotes hair growth,<br />
reduces hair loss, and slows down the<br />
greying process of hair.<br />
Amla berries – Amla or<br />
Indian Gooseberry is a sour little<br />
fruit high in antioxidants, particularly<br />
vitamin C. Amla berries are prescribed<br />
by Ayurvedic doctors for glowing skin<br />
and hair. You can buy the powdered<br />
form and add to water or smoothies<br />
and even use as a hair mask.<br />
Green leafy vegetables –<br />
Kale, spinach, chard, watercress and<br />
arugula are great for iron, magnesium<br />
and calcium. When your body is low<br />
in iron, oxygen and nutrients are not<br />
properly transported to the hair roots<br />
and follicles which can inhibit growth<br />
and make your hair strands weak.<br />
Whole grains – Wheat,<br />
barley, oats, buckwheat, millet and<br />
such are great sources of biotin, iron,<br />
zinc and B vitamins. All are essential<br />
for building stronger hair follicles<br />
and hair.<br />
Orange vegetables –<br />
Carrots, sweet potatoes and pumpkin<br />
help boost vitamin A which is<br />
important to the formation of sebum<br />
oil in the scalp and helps to keep it<br />
moisturised.<br />
yourwellness.com
emotional<br />
24 wellness<br />
Will You Rent A Friend?<br />
Do you want to appear surrounded by friends so you look popular on the<br />
social media but don’t have enough of them? Or perhaps you can’t seem to<br />
find a boyfriend or girlfriend while all your friends have them and you seriously<br />
miss a date for a special occasion?<br />
yourwellness.com
25<br />
A Japanese business called Family<br />
Romance, which describes itself as<br />
Surrogate Attendance Service, offers à<br />
la carte human relationships to solve<br />
relationship problems of those in Japan.<br />
The company offers everything from<br />
fake wedding dates, fake boyfriends<br />
to bring home, fake colleagues for<br />
conferences, and even fake newborn<br />
grandchildren for a dying grandparent.<br />
You can always choose the age,<br />
appearance and fashion sense of these<br />
rented friends and family members.<br />
The company, founded by a man<br />
called Ishii Yuichi, has at least 800<br />
employee-actors to fulfill every role<br />
imaginable. The website www.familyromance.com<br />
has a listing of the kinds<br />
of services available. You could hire<br />
wedding guests and friends for 10,000<br />
yen each to have a mix of staff and<br />
guests of both genders. You could<br />
have among them corporate officials,<br />
relatives and even rented parents. The<br />
company promises to send the right<br />
people taking into consideration your<br />
social and financial status. You can<br />
use just a handful or even hundreds<br />
of people to appear popular. There<br />
will even be affectionate speeches and<br />
entertainment provided.<br />
While parents, on private visits,<br />
would cost 2,000 yen per person,<br />
rented friends would be available for<br />
12,000 yen each. If you have shifted<br />
to another city and don’t have enough<br />
friends, you can keep away from<br />
loneliness by hiring these friends. They<br />
will be fun, friendly and encouraging.<br />
You could even get these friends on<br />
hire to give you likes on the social<br />
media at a certain fee. In a 2017<br />
interview to www.theatlantic.com, Ishii<br />
Yuichi explains that prices can vary<br />
based on the role the actor will fill, and<br />
for how long. He also says that he feels<br />
fulfilled by just feeling needed. He also<br />
predicts the exponential growth of his<br />
business and others like it.<br />
The business seems to tap into our<br />
emotional need for companionship and<br />
friendship. “I want to improve people’s<br />
lives,” says Yuichi on the website. While<br />
some might feel that this is a terrifying<br />
reflection of the world we live in,<br />
others, especially those who struggle to<br />
be socially connected, appear to have<br />
found a solution that will ensure them<br />
better emotional wellness, especially<br />
during important occasions of their<br />
lives. It might even help them break<br />
through their social inhibitions and<br />
some day find real friends.<br />
- Jean de La Fontaine<br />
Rare as is true love,<br />
true friendship is rarer.<br />
yourwellness.com
emotional<br />
26 wellness<br />
It’s Ok To Be<br />
A Bit Weird!<br />
If you have always been an<br />
oddball, often been considered<br />
strange or eccentric, or are<br />
regularly called a weirdo, don’t<br />
feel bad about it. Some variability<br />
or non-standard behaviour can,<br />
actually, be healthy and adaptive,<br />
say mental health researchers. In<br />
a review published in the journal<br />
‘Trends in Cognitive Sciences’,<br />
researchers argue that healthy<br />
variation is the raw material that<br />
natural selection feeds on, but<br />
there are plenty of reasons why<br />
evolution might not arrive at<br />
one isolated perfect version of a<br />
trait or behaviour. “I would argue<br />
that there is no fixed normal,”<br />
says clinical psychologist and<br />
senior author Avram Holmes<br />
of Yale University. “There’s a<br />
level of variability in every one<br />
of our behaviours.” He adds,<br />
“Any behaviour is neither solely<br />
negative or solely positive. There<br />
are potential benefits for both,<br />
depending on the context you’re<br />
placed in.”<br />
Say the researchers, impulsive<br />
sensation seeking, a willingness<br />
to take risks in order to have new<br />
and exciting experiences that<br />
has its roots in our evolutionary<br />
history as foragers, is often<br />
thought of negatively. But if<br />
you flip it on its head and look<br />
at potential positive outcomes,<br />
those same individuals may<br />
also thrive in complex and<br />
bustling environments where it’s<br />
appropriate for them to take risks<br />
and seek thrills. They often have<br />
more social support, are more<br />
outgoing, and exercise more.<br />
The same is true for anxiety.<br />
“You might be more inhibited in<br />
social situations and you may find<br />
it harder to build friendships,”<br />
Holmes says. “However, that<br />
same anxiety, if you think of it<br />
in a workplace setting, is what<br />
motivates you to prepare for<br />
a big presentation. If you’re in<br />
school, that’s the same anxiety<br />
that motivates you to study for an<br />
exam.”<br />
Researchers believe that<br />
we’re all striving towards some<br />
artificial, archetypal ideal,<br />
whether it’s physical appearance<br />
or youthfulness or intelligence<br />
or personality. But we need to<br />
recognise that one size doesn’t<br />
fit all. We need to recognise the<br />
importance of non-standard<br />
or atypical behaviour, both in<br />
ourselves and in the people<br />
around us. It does serve an<br />
adaptive purpose in our lives.<br />
yourwellness.com
Is Juicing Really<br />
Good For You?<br />
wellness<br />
debate<br />
Against<br />
For<br />
27<br />
Are you For or Against?<br />
For – Samaira Philip, Student, Health Enthusiast<br />
Fruits and vegetables are great sources of vitamins, minerals, and<br />
antioxidants. In your busy day it’s simply not possible to get in all the<br />
immune-boosting vitamins within fruits and veggies. You don’t have the time<br />
or enthusiasm for it. In juicing, you can pack them all into one glass. You body<br />
gets all it needs quickly. I personally prefer cold-pressed juices. Because they<br />
are exposed to minimal heat and air, they’re able to hold onto more vitamins,<br />
minerals, and enzymes present in the whole fruit or veggies. Even if you don’t<br />
like fruits and veggies, when you juice the right recipe of them together, you<br />
can actually create something yummy. The best time to drink juice is on an<br />
empty stomach or at least an hour before eating a meal. This maximises the<br />
amount of nutrients absorbed into the body. Juices are also great for a detox.<br />
Managing my weight is much easier with juicing. My skin has never been<br />
this good and my friends often compliment me on it. Juicing also improves<br />
your blood circulation; you feel more energised, alert, lighter and can bounce<br />
through your day. I love it!<br />
Juicing is trendy. You<br />
can find juice bottles<br />
anywhere from specialty<br />
juice shops, both online<br />
and offline, to chain<br />
grocery stores. But are<br />
the health benefits of<br />
liquefying our fruits and<br />
veggies worth the hype?<br />
Against – Nina Shah, Mother, Health Researcher<br />
I think the juicing trend is just hype. A juice-focused diet can’t provide all<br />
the nutrients our bodies need. Most fruits and vegetables contain very little<br />
protein or fat and the juicing process removes much of the fibre found in the<br />
whole produce. When making at home it’s also tempting to put too many<br />
fruits into the juice for more sweetness. My daughters do it all the time. Most<br />
fruits contain a lot of sugar. You might end up with a lot of calories. Too many<br />
fruit sugars will spike your blood sugar levels, increase insulin secretion,<br />
and consequently promote fat storage and fluctuating energy. If you choose<br />
readymade cold-pressed juices, you have a different set of problems. They<br />
have a very short shelf life. Drinking them beyond their expiry date can be<br />
dangerous, especially for young children or pregnant women. And have you<br />
seen the price tag on these products? These juices can send your grocery bills<br />
through the roof! I have four people in my family. If all of us were to drink coldpressed<br />
juices, can you imagine how much money we’ll end up spending on<br />
juices alone? It’s just a fad. It’ll pass!<br />
What do you think? Is Juicing Really Good For You?<br />
Visit www.yourwellness.com to register your vote!<br />
yourwellness.com
family<br />
28 wellness<br />
How Family Meals Help<br />
Kids Grow Up Better<br />
Eating family meals seems to be more important than merely for the family<br />
ties. New research says that regular family meals help the kids grow up<br />
better physically and psychologically. Says new research in the ‘Journal of<br />
Developmental & Behavioral Pediatrics’, children who routinely eat their meals<br />
together with their family are more likely to experience long-term physical and<br />
mental health benefits.<br />
yourwellness.com
29<br />
- Michael J. Fox<br />
Family is not an<br />
important thing.<br />
It’s everything.<br />
There is a handful of research<br />
suggesting positive links between<br />
eating family meals together<br />
frequently and child and adolescent<br />
health, the researchers observe.<br />
Says researcher Linda Pagani of<br />
the Université de Montréal, “In the<br />
past, researchers were unclear on<br />
whether families that ate together<br />
were simply healthier to begin with.<br />
And measuring how often families<br />
eat together and how children are<br />
doing at that very moment may<br />
not capture the complexity of the<br />
environmental experience.”<br />
The study looked at children who<br />
had been followed by researchers<br />
since they were five months old as<br />
part of the Quebec Longitudinal<br />
Study of Child Development. At age<br />
six, their parents started reporting<br />
on whether or not they had<br />
family meals together. At age 10,<br />
parents, teachers and the children<br />
themselves provided information<br />
on the children’s lifestyle habits and<br />
their psychosocial wellbeing.<br />
The researchers found that when<br />
the family meal environment quality<br />
was better at age six, the levels of<br />
general fitness were high while the<br />
levels of soft-drink consumption<br />
were low at age 10. The children<br />
also seemed to have more social<br />
skills, as they were less likely to<br />
self-report being physical aggressive<br />
or oppositional at age 10. Says<br />
co-researcher Marie-Josée Harbec,<br />
“Because we had a lot of information<br />
about the children before age 6 like<br />
their temperament and cognitive<br />
abilities, their mother’s education<br />
and psychological characteristics,<br />
and prior family configuration<br />
and functioning, we were able to<br />
eliminate any pre-existing conditions<br />
of the children or families that could<br />
throw a different light on our results.<br />
It was really ideal as a situation.”<br />
The study notes that the presence<br />
of parents during mealtimes<br />
likely provides young children<br />
with firsthand social interaction,<br />
discussions of social issues and<br />
day-to-day concerns, and vicarious<br />
learning of pro-social interactions<br />
in a familiar and emotionally secure<br />
setting. Experiencing positive<br />
forms of communication may likely<br />
help the child engage in better<br />
communication skills with people<br />
outside of the family unit. The<br />
findings suggest that family meals<br />
are not solely markers of home<br />
environment quality, but are also<br />
easy targets for parent education<br />
about improving children’s physical<br />
and mental wellbeing.<br />
yourwellness.com
family<br />
30 wellness<br />
Are You Feeding Your<br />
Pet ‘People Foods’?<br />
Most people consider a pet a<br />
member of their family. We don’t<br />
stop at giving our pet dogs and<br />
cats a place in our homes, beds<br />
and sometimes even in wills; we<br />
also share with them our foods.<br />
But this is not a good idea because<br />
the diet that we feed them can<br />
directly impact their health,<br />
exposing them to or keeping<br />
them free of sickness, allergy and<br />
obesity. Here are a few things that<br />
you should not share with your pet<br />
dogs or cats:<br />
Chocolate & coffee<br />
Caffeinated drinks and foods<br />
can cause your cat or dog to<br />
become restless, have rapid<br />
breathing, heart palpitations and<br />
muscle tremors. That is because<br />
these products contain substances<br />
called methylxanthines. When<br />
pets ingest it methylxanthines<br />
can cause vomiting and diarrhea,<br />
panting, excessive thirst and<br />
urination, hyperactivity, abnormal<br />
heart rhythm, tremors, seizures<br />
and even death. Dark chocolate<br />
is more dangerous than milk<br />
chocolate.<br />
Raw meat & eggs<br />
Raw meat and eggs always carry<br />
the risk of Salmonella or E. coli<br />
associated with these foods. There<br />
will be vomiting and diarrhea for<br />
some animals. Consult your vet<br />
before you add them to your pet’s<br />
diet.<br />
Milk and dairy<br />
products<br />
Like people, pets can be<br />
lactose-intolerant too. Because<br />
pets do not possess significant<br />
amounts of lactase (the enzyme<br />
that breaks down lactose in<br />
milk), milk and other dairy-based<br />
products in significant quantities<br />
might cause some of them<br />
gastrointestinal distress. There<br />
will be abdominal pain, bloating,<br />
nausea, vomiting and diarrhea in<br />
some while some may not have<br />
any discomfort at all.<br />
Grapes & raisins<br />
Cats won’t eat these but if you<br />
feed them to your dogs they can<br />
suffer acute kidney failure.<br />
Citrus plants<br />
Pets show obvious revulsion<br />
for citrus plants. The American<br />
Society for the Prevention of<br />
Cruelty to Animals considers<br />
lemons, limes, oranges and<br />
grapefruit to be toxic to dogs and<br />
cats. The offenders in the citrus<br />
fruits include essential oils and<br />
psoralen, a naturally-occurring<br />
compound in some plants. The<br />
essential oil, limonene, is toxic<br />
to pets. Citrus oil extract can be<br />
particularly dangerous, causing<br />
depression, drooling, falling,<br />
weakness, hypothermia and low<br />
blood pressure.<br />
Onions & garlic<br />
A staple in many human diets,<br />
onions and garlic can cause<br />
gastrointestinal irritation and could<br />
lead to red blood cell damage in<br />
pets. Cats are more susceptible<br />
but if consumed in significant<br />
quantities dogs are also at risk.<br />
Despite all the precautions that<br />
you take, you might just miss a<br />
treat your pet has sneaked from<br />
the table or counter. If they show<br />
restlessness, are vomiting or<br />
whining or have diarrhea, call up<br />
your vet immediately.<br />
yourwellness.com
31<br />
When Parents<br />
Play Favourites<br />
Research published in the<br />
‘Journal of Adolescence’ shows<br />
that if a younger sibling feels like<br />
they’re the favourite and their<br />
parents agree, their relationship<br />
is strengthened. Surprisingly, with<br />
older siblings, whether they feel<br />
favoured or not, it has no major<br />
effect on the relationship. This<br />
is because, say the researchers<br />
from Brigham Young University,<br />
social comparison - one sibling<br />
comparing himself to the other - is<br />
the culprit. “It’s not that firstborns<br />
don’t ever think about<br />
their siblings and themselves in<br />
reference to them,” says researcher<br />
Alex Jensen. “It’s just not as active<br />
of a part of their daily life.”<br />
The researchers collected data<br />
from more than 300 families, each<br />
with two teenage children, and<br />
found that while parents may think<br />
treating their children equally is the<br />
best way to mitigate any negative<br />
effects, this is not the case.<br />
Adds Jensen, “When parents<br />
are more loving and they’re more<br />
supportive and consistent with<br />
all of the kids, the favoritism tends<br />
to not matter as much. Some<br />
parents feel like ‘I need to treat<br />
them the same.’ What I would<br />
say is ‘No you need to treat them<br />
fairly, but not equally.’ If you<br />
focus on it being okay to treat<br />
them differently because they’re<br />
different people and have different<br />
needs, that’s ok.”<br />
yourwellness.com
exercise<br />
32 wellness<br />
- Carol Welch<br />
Movement is a<br />
medicine for creating<br />
change in a person’s<br />
physical, emotional,<br />
and mental states.<br />
yourwellness.com
33<br />
Exercise Of The Future?<br />
Genomics-based &<br />
Customised!<br />
For years, scientists have<br />
studied the effects of different<br />
types of exercise on the human<br />
body, but never before at the<br />
level of molecular precision,<br />
says new research.<br />
Exercise in the future<br />
could be customised for<br />
people based on genomics,<br />
according to a study by<br />
Arizona State University and<br />
the Translational Genomics<br />
Research Institute. Their study,<br />
published in the ‘Journal<br />
of Applied Physiology’, has<br />
characterised some of the<br />
molecular changes that happen<br />
in muscle tissue following<br />
different types of exercise,<br />
specifically resistance exercise<br />
like lifting weights, versus that<br />
of aerobic exercise (in this<br />
study, cycling).<br />
Researchers used advanced<br />
technology like Whole<br />
Transcriptome RNA Sequencing<br />
(WTSS), which is nextgeneration<br />
sequencing to reveal<br />
the presence and quantity of<br />
RNA in a biological sample,<br />
to identify genes that were<br />
affected uniquely by each type<br />
of exercise. The researchers<br />
took muscle samples from six<br />
men, between the ages 27-30,<br />
before their exercises, and<br />
again at one hour and four<br />
hours following both weight<br />
lifting and cycling.<br />
The study found 48 unique<br />
genes following aerobic<br />
exercise, and 348 unique genes<br />
following weight lifting, that<br />
were ‘differentially expressed’,<br />
meaning the exercises made the<br />
genes more powerful or less<br />
powerful, like a dimmer switch<br />
on a chandelier.<br />
“This data shows that<br />
different exercises elicit<br />
unique molecular activity in<br />
skeletal muscle,” says Dr Jared<br />
Dickinson, the study’s lead<br />
author. “These findings support<br />
the need for additional research<br />
that better identifies how<br />
exercise strategies can be used<br />
to target specific molecular<br />
responses in the muscle tissue,<br />
which could have implications<br />
for those that suffer from<br />
abnormalities in muscle.”<br />
The use of RNA sequencing<br />
in the research was significant<br />
because it provided a broader<br />
range of analysis, especially for<br />
genes expressed at low levels.<br />
This, along with increased<br />
specificity and the ability<br />
to identify novel genes that<br />
otherwise might not be detected<br />
through lesser technologies.<br />
The study has also found<br />
that aerobic exercise increased<br />
expression of one specific<br />
gene associated with greater<br />
oxygen capacity. The ESRRG<br />
gene improves endurance,<br />
enhanced development of blood<br />
vessels and is also important<br />
in improving function of<br />
mitochondria, the powerhouse<br />
of cells.<br />
The researchers hope to find<br />
better ways to promote muscle<br />
health by better understanding<br />
the unique molecular processes<br />
stimulated by different types<br />
of exercise. They also maintain<br />
that this research could lead<br />
to more effective exercise<br />
interventions that target<br />
abnormalities associated with<br />
specific muscle dysfunctions.<br />
Says senior author Dr<br />
Matt Huentelman, “We hope<br />
to leverage these findings<br />
into more precise exercise<br />
recommendations in the future<br />
- ones that are tailored to an<br />
individual not only based on<br />
their physiological needs but<br />
also based on their molecular<br />
response to exercise.”<br />
yourwellness.com
exercise<br />
34 wellness<br />
Work Out For<br />
Peace Of Mind<br />
By Jasmin Waldmann<br />
Physical exercises are very<br />
beneficial in many different ways;<br />
this is common knowledge. But<br />
not many realise that they do far<br />
more than affect just the physical<br />
body; they influence the mind<br />
significantly too.<br />
When you work out, without<br />
distractions (you will need to<br />
leave your smartphone at home<br />
or in the locker, avoid idle<br />
chatting, as also not listening to<br />
music) you will have amazing<br />
outcomes. Because of the<br />
awareness of both your mind and<br />
body, you will be able connect<br />
the two together in a single<br />
harmonious unity. When you<br />
are not thinking of anything<br />
specific but are simply following<br />
one exercise after another, you<br />
get into a meditative mode.<br />
This creates a feeling of being<br />
energised and satisfied.<br />
Exercising can have a highly<br />
positive impact when it comes<br />
to protecting your mind against,<br />
among other things, anxiety,<br />
ADHD and even depression. It<br />
improves your memory, recalling<br />
ability, helps you to sleep better,<br />
and boosts your overall mood. By<br />
boosting your mood, exercising<br />
can help you become more<br />
balanced and contribute to your<br />
contentment. If at all you need<br />
to, it can also get rid of your<br />
accumulated anger, providing<br />
a safe passage to your intense<br />
emotions - working out relieves<br />
stress by using the accumulated<br />
stress-hormones in your system.<br />
Exercises like weight lifting,<br />
walking, swimming and running<br />
are also associated with cell<br />
growth in the hippocampus,<br />
an area of the brain, which<br />
is responsible for memory.<br />
Exercising improves your<br />
coordination, which will help you<br />
in your daily activities to work<br />
more effectively.<br />
When you know how much<br />
a workout helps your mind,<br />
you might find it even more<br />
compelling to hit the gym or to go<br />
out for a good run!<br />
Jasmin Waldmann is an<br />
international Mind & Body<br />
Transformation Expert.<br />
She is the author of the book<br />
‘Change Me’. Visit www.<br />
jasminwaldmann.com<br />
to know more. Book available on<br />
amazon.<br />
yourwellness.com
35<br />
Ways To Improve Fitness<br />
Among The Fittest<br />
Having protein regularly<br />
throughout the day (proteinpacing)<br />
combined with a multidimensional<br />
exercise regimen<br />
improves fitness among the<br />
fittest, say exercise scientists<br />
from Skidmore College, USA. The<br />
exercise regimen has to include<br />
resistance exercise, interval sprint<br />
exercise, stretching and endurance<br />
exercise. The researchers, in search<br />
of the most effective lifestyle<br />
strategies to improve health and<br />
physical performance, have found<br />
that this routine, when followed<br />
for 12 weeks or more, shows<br />
improved fitness, decreased total<br />
and abdominal fat, increased lean<br />
body mass, and optimal metabolic<br />
and heart health in people.<br />
To make the diet and exercise<br />
regimen easy for the public to<br />
remember, exercise scientist Paul<br />
Arciero has coined the acronym,<br />
‘PRISE’: P stands for proteinpacing,<br />
R stands for resistance, I<br />
stands for interval, the S stands<br />
for stretching, and the E stands for<br />
endurance.<br />
“Whether your goal is to<br />
improve fitness or heart health,<br />
the quality of your diet and a<br />
multi-dimensional exercise training<br />
regimen (PRISE) can make all the<br />
difference, says Arciero. “It’s not<br />
about simply eating less calories<br />
and doing more exercise. It’s<br />
about eating the right foods at<br />
the right time and incorporating a<br />
combination of exercises that most<br />
effectively promotes health and<br />
fitness.”<br />
The researchers enlisted 30<br />
women and 20 men between the<br />
ages of 30 and 65 who could<br />
clearly be described as being<br />
physically fit.<br />
Dividing the subjects randomly<br />
into two groups, the scientists<br />
conducted a 12-week trial in<br />
which all subjects consumed the<br />
same amount of calories and<br />
performed the identical exercise<br />
routine, but their diet quality<br />
differed. One group consumed<br />
commonly-recommended protein<br />
and fitness/sport nutrition<br />
products and the second group<br />
consumed a slightly increased<br />
protein intake and antioxidantrich<br />
supplements.<br />
When the trial ended, the<br />
researchers found that although<br />
both groups improved on nearly<br />
every measure, those who had<br />
followed the protein-pacing and<br />
antioxidant-rich diet showed<br />
the greatest improvements in<br />
fitness, including upper body<br />
muscular endurance and power,<br />
core strength, and blood vessel<br />
health (reduced artery stiffness)<br />
among female participants; and<br />
upper and lower body muscular<br />
strength and power, aerobic<br />
power, and lower back flexibility<br />
among male participants. They<br />
observed that the PRISE protocol<br />
of protein-pacing with either whole<br />
food sources or whey protein<br />
supplementation, were equally<br />
effective at improving physical<br />
fitness, as well as decreasing<br />
total, abdominal and visceral fat,<br />
increasing the proportion of lean<br />
muscle mass and significantly<br />
reducing blood glucose, insulin and<br />
cholesterol levels.<br />
Overall, the study encourages<br />
rethinking of current assumptions<br />
about diet and exercise, which<br />
place too much focus on the<br />
quantity of calories eaten and<br />
amount of exercise people do,<br />
rather than the quality of the food<br />
eaten and the exercise.<br />
yourwellness.com
elationship<br />
36 wellness<br />
When Your Teen Is<br />
Making Wrong Friends<br />
Teenage years<br />
are a difficult<br />
time for both<br />
adolescents and<br />
their parents. One<br />
common cause<br />
of disagreement<br />
is the friendships<br />
and relationships<br />
that your child<br />
makes.<br />
While in the past you might have been<br />
able to control who they hung out with,<br />
once children become teenagers, they<br />
gain the opportunity and the confidence<br />
to form their own friendships – and these<br />
are not always ones that parents approve<br />
of. Perhaps you’re worried that your teen’s<br />
friends are leading them astray, or maybe<br />
you’re not happy with their behaviour<br />
when with certain friends.<br />
Fears not baseless<br />
Your fears regarding the company<br />
your teen keeps are not unfounded. Says<br />
a 2013 study published in the ‘Journal of<br />
Adolescent Health’, friends’ cigarette use<br />
behaviour may have a stronger influence<br />
on youth who start smoking at a younger<br />
age and that friends’ influence is generally<br />
higher in high school. The study noted that<br />
boys tend to foster friendship by engaging<br />
in shared behaviours, whereas girls are<br />
more focused on emotional sharing. So,<br />
it is possible that boys are adopting their<br />
friends’ risky behaviours, like smoking,<br />
as the groups grow together over time.<br />
Another study, in 2014, from the Indian<br />
University, adolescents’ alcohol use is<br />
influenced by their close friends’ use,<br />
regardless of how much alcohol they think<br />
their general peers consume. The study<br />
observed that working to encourage teens<br />
to make friendships with non-alcoholusing<br />
friends could be one of the more<br />
effective things parents can do to help.<br />
yourwellness.com
37<br />
What to do<br />
Watching your child become close to<br />
people you disapprove of isn’t easy but<br />
it’s important to tread carefully to avoid<br />
arguments with your child. Teenagers<br />
also love to rebel against their parents<br />
often so the best course of action is to say<br />
nothing at all. If your child picks up on<br />
the fact that you dislike their friend it can<br />
often backfire and drive them closer. As<br />
they grow older children confide in their<br />
parents less, but showing them that you<br />
understand and are open to listening will<br />
encourage them to talk to you more. Show<br />
an interest in their new friend and your<br />
child is more likely to confide in you.<br />
Remember that teenage friendships can<br />
be abandoned overnight so often it pays to<br />
be patient. You may find that in a couple<br />
of months, the new friend is off the scene<br />
and by keeping quiet you’ve managed to<br />
maintain a good relationship with your<br />
own child.<br />
The only time to intervene is if you<br />
suspect a friendship is causing harm to<br />
your child. If you think they are being<br />
bullied or are being led into dangerous<br />
behaviours involving crime or addictions,<br />
then you will need to sit down and have<br />
a chat with your child. But rather than<br />
using this as an opportunity to attack<br />
their friends, take the chance to talk about<br />
general behaviour and staying safe.<br />
- Phil McGraw<br />
It’s better to<br />
be healthy<br />
alone than<br />
sick with<br />
someone else.<br />
yourwellness.com
elationship<br />
38 wellness<br />
Can You Fix A Lie?<br />
Have you ever told a lie thinking<br />
that it won’t matter but then come to<br />
regret it later? Whether it’s fibbing<br />
about your occupation to a blind<br />
date, embellishing your CV in a job<br />
interview, or bending the truth about<br />
how you spent your weekend, we<br />
often tell little lies in the heat of the<br />
moment without thinking through<br />
the consequences. Sometimes telling<br />
a fib helps smooth over the current<br />
conversation that you are having but<br />
then spirals out of control.<br />
If you’ve told a lie in the past, you<br />
might come to regret it once you<br />
realise that your untruth is likely to<br />
be exposed. It can be embarrassing<br />
to admit to telling a lie but trying to<br />
maintain a lie can be stressful and it’s<br />
usually best to come clean as soon as<br />
possible.<br />
So what can you do to reverse a<br />
lie? Well, you could take the route<br />
of denial. “You thought I said I was<br />
the director of my company? Oh no,<br />
I only meant I spent a lot<br />
of my day directing<br />
others!” Or you could<br />
try honesty to get<br />
you out of a sticky<br />
position while<br />
admitting that you<br />
lied: “I’m sorry, I was so nervous in<br />
the interview, I don’t think I was quite<br />
clear about my experience.”<br />
And then, of course, there’s good<br />
old-fashioned humour: “I was so blown<br />
away by your beauty on our first date,<br />
I might have got carried away when<br />
talking about my career.”<br />
Whatever approach you take, the<br />
best solution is always to tell the<br />
truth. It might not go down<br />
well but at least your<br />
conscience will be clear<br />
and you’ll be able to get<br />
over the stress of trying<br />
to maintain a lie.<br />
yourwellness.com
Wash Your Herbs<br />
Herbs like basil, cilantro, and parsley are served fresh.<br />
This means that if you let them go unwashed, eating<br />
them can potentially expose you to harmful bacteria<br />
like salmonella and E. coli. Herbs that are eaten raw<br />
may have had contact with bacteria in soil or water<br />
that could make you sick. To avoid getting sick from<br />
your herbs, always wash them properly. Dunk them in<br />
a bowl of cold water. Discard the water and repeat this<br />
a few times, swishing the herbs around. After the water<br />
runs clean, fill the bowl again and add a splash of white<br />
vinegar. Mix it carefully and then rinse the mixture<br />
twice or thrice again. Dry the herbs on a clean kitchen<br />
towel before use.<br />
Tai Chi For Better<br />
Posture<br />
Poor posture is the source of a lot of pain and body<br />
aches. If you have poor posture, you should consider<br />
trying Tai Chi. Tai Chi, a slow and deliberate, flowing<br />
movement of the body, aims to align the body in ways<br />
that can improve your posture in a safe, unstrained,<br />
and graceful way. Many of its benefits are consistent<br />
with other forms of low-impact exercise. A proper body<br />
alignment can also relieve stress on joints, bones, and<br />
muscles. Consider working with a Tai Chi professional.<br />
As always, check with your doctor to make sure you<br />
are healthy enough and to address any underlying<br />
causes of your pain and posture.<br />
holistic<br />
wellness<br />
Take A Sauna<br />
The health benefits of a sauna bath<br />
are well known. A sauna makes you<br />
feel reinvigorated, eases tension and<br />
helps muscles to relax. It reduces<br />
stress and can induce a deeper<br />
sleep. That’s not all. Researchers<br />
have found that saunas can also<br />
reduce cardiovascular risk. Says a<br />
2017 study in the ‘American Journal<br />
of Hypertension’, people who most<br />
often use saunas have a reduced<br />
risk of developing hypertension.<br />
The study believes that saunas may<br />
reduce blood pressure by promoting<br />
relaxation and by improving blood<br />
vessel flexibility. Another 2017<br />
study, published in the ‘European<br />
Journal of Preventive Cardiology’,<br />
has found that middle-aged men<br />
and women had reductions in blood<br />
pressure and blood vessel stiffness<br />
after spending 20 minutes in a<br />
sauna.<br />
39<br />
- Stefan Emunds<br />
Why holistic? Because it<br />
involves your entire being.<br />
yourwellness.com
40 wellness<br />
nutrition<br />
Eat Right For Great Hair<br />
Improving the strength<br />
and condition of your<br />
hair and encouraging hair<br />
growth starts from within.<br />
A diet of fresh whole foods<br />
that provide nutrients like<br />
collagen, protein, zinc, iron,<br />
omega 3, sulfur, omega<br />
3 and vitamins A, B, C, D<br />
and E is essential if you<br />
want luscious locks. Bovine<br />
collagen is one of the<br />
best sources for healthy<br />
hair. You can also try fish<br />
stocks for marine collagen.<br />
It’s important to eat<br />
plenty of foods like leafy<br />
greens, orange vegetables,<br />
sprouted pulses, fish,<br />
organic eggs, avocadoes,<br />
nuts and seeds that all help<br />
to encourage your body’s<br />
own collagen-making<br />
abilities.<br />
Try some of the<br />
following recipes to<br />
nourish your scalp and<br />
beautify the condition of<br />
your hair.<br />
- Carolyn Aronson<br />
Hair is a beautiful form<br />
of self-expression.<br />
yourwellness.com
41<br />
Healthy Mane Mung<br />
Bean Salad<br />
(Serves 2)<br />
Every single ingredient adds nutrients important<br />
for a healthy body as well as a marvellous mop.<br />
Silica, omega 3, protein, vitamins E and C, zinc – it’s<br />
all here in this energising salad.<br />
Ingredients<br />
2 cups sprouted mung beans<br />
Half a cucumber, sliced and quartered<br />
½ cup green peas<br />
½ cup chopped nuts (almonds, cashews, pistachio<br />
etc)<br />
½ cup chopped flat leaf parsley<br />
1 avocado, chopped into cubes<br />
For dressing and garnish<br />
2 tbsp extra virgin olive oil/hemp oil/or any cold<br />
pressed nut/seed oil<br />
2 tbsp balsamic vinegar<br />
2 tbsp chia seeds<br />
Method<br />
1. Mix all the ingredients except dressing and<br />
garnish in a large bowl. When ready to eat divide<br />
into two bowls. Sprinkle with chia seeds. Mix the oil<br />
and vinegar together and drizzle over both bowls.<br />
Hairtastic Omega 3 And Vitamin C Salad<br />
(Serves 2)<br />
This sweet and savoury<br />
refreshing salad is not only<br />
beautiful to look at but every<br />
exciting mouthful provides<br />
hair-strengthening nutrition.<br />
Ingredients<br />
2 wild caught organic<br />
salmon fillets, roasted<br />
1 pink grapefruit, peel and<br />
pith and seeds removed<br />
1 red pepper, chopped<br />
80g mixed herb and babyleaf<br />
spinach salad<br />
2 tbsp pine nuts (roasted<br />
optional)<br />
2 tbsp chopped pistachio<br />
nuts<br />
1 cup steamed green beans,<br />
halved<br />
2 tbsp extra virgin olive oil<br />
(or oil of your choice)<br />
A pinch of rock salt<br />
1-2 tsp honey<br />
Grapefruit juice<br />
2 tbsp balsamic vinegar<br />
Method<br />
1. Divide the grapefruit<br />
into segments over a bowl<br />
or mixing jug to collect<br />
the juice. Set aside for the<br />
dressing.<br />
2. In a large bowl add herb<br />
salad, grapefruit pieces, pine<br />
nuts, pistachio, green beans<br />
and flaked roasted salmon.<br />
3. Add oil, salt, balsamic and<br />
honey to grapefruit juice in<br />
mixing jug and combine well.<br />
Drizzle over salad. Divide<br />
into two bowls and serve<br />
immediately.<br />
yourwellness.com
42 wellness<br />
nutrition<br />
Shiny Hair Shakshuka<br />
(Serves 4)<br />
This makes an incredible start to the day<br />
with protein and collagen from eggs,<br />
cholorophyll, vitamin A and iron (to name<br />
a few) from the leafy green veggies and<br />
herbs, as well as sulphur from the garlic and<br />
onions.<br />
Ingredients<br />
3 tbsp extra virgin olive oil<br />
2 onions, thinly sliced<br />
100g spinach or baby spinach<br />
100g kale leaves, stems removed<br />
250g frozen peas<br />
2-4 garlic cloves, minced<br />
1 tbsp cumin seeds<br />
Large handful parsley leaves, roughly<br />
chopped<br />
Large handful coriander leaves, roughly<br />
chopped<br />
Large handful mint leaves, roughly chopped<br />
8 medium organic eggs<br />
Salt and pepper to taste<br />
150g pot natural yoghurt<br />
1 tbsp harissa paste or chilli flakes (optional)<br />
Method<br />
1. In a large skillet over medium heat<br />
soften the onion in the oil with a pinch of<br />
salt. Gradually add in the spinach and kale,<br />
allowing to wilt and make room for more<br />
leaves. Add the peas, garlic and cumin<br />
stirring constantly. Add the chopped herbs<br />
and continue to stir and cook for a few<br />
minutes until all the greens are wilted.<br />
2. Make four wells and crack two eggs into<br />
each. Cover and cook for around 10 minutes<br />
until the whites are set but the yolks are still<br />
runny.<br />
3. Remove the lid and season with salt and<br />
pepper and chilli flakes or dots of harissa.<br />
Dollop on a few spoonfuls of yoghurt and<br />
serve.<br />
A traditional Tunisian recipe from<br />
North Africa, Harissa is great as a<br />
marinade for meat and seafood, a<br />
ketchup alternative or a base for dips.<br />
Spicy, savoury and delicious! Add to<br />
soups, pasta sauces or couscous; mix<br />
a teaspoon into some olive oil and<br />
use to dress roasted root vegetables.<br />
Trader Joe’s Traditional Harissa is<br />
prepared in small batches with fresh,<br />
red chilies that are grilled in a tumbler<br />
over an open flame, and blended with<br />
a traditional mix of herbs and spices,<br />
including garlic, cumin, and caraway.<br />
Available on amazon.<br />
yourwellness.com
43<br />
Treat Your Tresses Cheesecake<br />
(Serves 8-10)<br />
This delicious guilt-free dessert is<br />
gluten-free and rich in omega 3,<br />
zinc, protein, magnesium, iron and<br />
so much more. Gelatin is basically<br />
boiled down collagen so it’s great<br />
for hair, skin and nails - try to<br />
source a good grass-fed version if<br />
possible.<br />
Ingredients<br />
500ml Greek yoghurt, excess water<br />
removed<br />
Fresh home-made paneer from<br />
750ml milk and 2 tsp lemon juice<br />
200ml fresh cream<br />
A pinch of rock salt<br />
2 tbsp – ¼ cup maple syrup or<br />
agave syrup<br />
1 ¾ tbsp gelatin<br />
1 tsp vanilla extract<br />
¼ cup warm water<br />
For base and topping<br />
2 cups mixed nuts and seeds<br />
(pumpkin, flax, cashew, hazelnut,<br />
almond etc)<br />
½ cup pitted dates, soaked in warm<br />
water<br />
½ tsp cinnamon or ginger powder<br />
(optional)<br />
2 tbsp agave or maple syrup<br />
Method<br />
For paneer: In a pan bring 750ml<br />
of milk to the boil. Add 2 tbsp fresh<br />
lemon juice when the milk is boiling<br />
and about to bubble over. Stir with<br />
a spatula for 1 minute until the milk<br />
curdles. Remove from the heat and<br />
strain the mixture. You will be left<br />
with soft paneer. Set aside to cool.<br />
For the crust: Place all the nuts and<br />
seeds in a food processor and pulse<br />
two to four times. Remove half a<br />
cup to top the cheesecake and store<br />
in airtight container. Continue to<br />
pulse the rest until a finer powder<br />
and beginning to stick together.<br />
Use a hand blender to make a paste<br />
with the soaked dates. Mix with the<br />
nuts powder and spices if you are<br />
adding. Press base mixture evenly<br />
into the cheesecake tin using the<br />
back of a spoon and place in the<br />
fridge.<br />
For the filling: In a cup mix the<br />
gelatin with warm water and<br />
set aside for 5 minutes, mixing<br />
occasionally so it is well blended.<br />
Blend paneer, yoghurt, cream, agave/<br />
maple syrup, salt and vanilla extract<br />
in a processor until smooth. Add the<br />
gelatin and mix well. Pour into cake<br />
tin and refrigerate for 6-8 hours.<br />
For the topping: Mix 2 tbsp agave/<br />
maple syrup into roughly-chopped<br />
nuts and seeds and sprinkle over the<br />
top of cheesecake before serving.<br />
Cultures For Health Real Greek Yogurt You Make At<br />
Home is a complex blend of bacteria that boosts nutritional<br />
content and promotes easier digestion. Deliciously rich and<br />
tangy, this heirloom, thermophilic starter can be re-cultured<br />
indefinitely. Drain whey from the finished product to make<br />
thick, creamy Greek yogurt.<br />
Each box contains two packets of<br />
yogurt starter culture. Activate one<br />
packet using one quart pasteurised<br />
milk (store 2nd packet in the<br />
freezer as a back-up). It cultures<br />
at 110ºF using a yogurt-maker or<br />
other appliance. It’s suitable for<br />
use with pasteurised whole milk<br />
and with raw dairy milk or nondairy<br />
milk with special care. Avoid<br />
ultra-pasteurised milk. Available<br />
on amazon and ebay.<br />
yourwellness.com
44 wellness<br />
experts<br />
Dr Tiejun Tang,<br />
Traditional Chinese Medicine Expert<br />
Dr Vidhya Pathare,<br />
Family Physician<br />
I’m a 42-year-old woman who suffers from severe leg cramps at night.<br />
They’re mostly calf cramps but sometimes my feet and thighs cramp<br />
too. What could be the reason for this and what can I do for relief?<br />
Dr Subodh Naik,<br />
Homeopath<br />
Francine White,<br />
Nutritionist<br />
Dr Tiejun Tang says: Many people have experienced leg cramps during sleep.<br />
These cramps actually are due to muscles spasms caused by abnormal activity of<br />
nerves and muscles. The reasons of this symptom are: Leg muscles overstrain in<br />
the daytime; cold stimulation; hypocalcemia, which is more common in calciumdeficient<br />
pregnant women, post menopausal women, and the elderly. Improper<br />
sleeping posture, too, leads to vein compression and blood circulation stasis.<br />
No matter what the reason of leg cramps, they will produce severe pain and<br />
discomfort. You must pay enough attention to this condition. To prevent the<br />
leg cramps you should: Do a few minutes of self-massage on the legs before<br />
sleep; keep your legs warm and covered during sleep; test blood calcium. Take a<br />
calcium supplement if your blood calcium is low; have a right sleep posture and a<br />
comfortable sleep environment.<br />
Traditional Chinese medicine believes that liver dominates all the ligaments<br />
and tendons. Liver blood deficiency will cause leg cramps. Cold evil can also<br />
cause muscles spasms. Tui na massage on certain points can prevent and release<br />
the cramp. Any herbs for the nourishment of liver blood can prevent leg cramps.<br />
Dr Tiejun Tang has a PhD in Chinese Medicine. He has over 30 years of clinical<br />
experience, authored several papers and books, and is Clinical Tutor & Senior<br />
Lecturer at Middlesex University, UK. He is Fellow of ATCM (The Association of<br />
Traditional Chinese Medicine & Acupuncture, UK) and practices in Central London.<br />
Visit www.harleystreetchineseacupuncture.co.uk. For online consultation mail him on<br />
knowhowacupuncture@hotmail.co.uk or call Tel: 0751 600 8921. Visit his blog http://<br />
chinesemedicinesalon.blogspot.co.uk<br />
Dr Bina Wadhawan,<br />
Alternative Medicine Therapist<br />
Dr Vidhya Pathare says: You are 42; that means you are perimenopausal. It<br />
signals depleting estrogen stores; this means diminished calcium absorption. In<br />
fact, bones start losing their calcium magnesium deposits. Menstruation cycles,<br />
yourwellness.com
45<br />
childbirth and menopause are stressful<br />
stages in a woman’s life. Calcium,<br />
magnesium, vitamin D, K, E, and other<br />
micronutrients are found deficient<br />
in most women. These deficiencies<br />
cause night cramps in legs, calves,<br />
toes and thighs. To solve this issue<br />
we can begin with a nutritious diet of<br />
plenty of green leafy vegetables, salads,<br />
coloured vegetables, nuts like almonds<br />
and walnuts, whole grains rather<br />
than refined flour, oils like olive and<br />
groundnut (even better if they’re cold<br />
pressed), oily fish, white meat, eggs and<br />
dairy products. A balanced meal will<br />
ensure the body of its required daily<br />
dose of nutrients.<br />
Exercise, walking, jogging, yoga,<br />
or any form of exercise, preferably<br />
outdoor for at least 30 minutes per<br />
day, will give you vitamin D which<br />
is necessary for the absorption of<br />
calcium.<br />
If you are doing all of this and<br />
yet see no improvement, visit your<br />
physician who will run some tests to<br />
determine your calcium, vitamin D,<br />
B12 and hemoglobin levels. If you’re<br />
deficient in any of these, they will<br />
advise oral or injectable medicines to<br />
overcome the deficiencies. That should<br />
free you of the cramps.<br />
Dr Vidhya Pathare is a Family Physician<br />
Dr Subodh Naik says: Along with<br />
the habit of sitting improperly, sitting<br />
for long periods and overexertion<br />
of muscles, medical conditions<br />
such as hypothyroidism, diabetes,<br />
Parkinsonism, different neuromuscular<br />
disorders, electrolyte imbalance,<br />
structural disorders like flat feet,<br />
alcoholism, use of different medicines<br />
like diuretics, beta agonists, etc are<br />
the different reasons for leg cramps at<br />
night. But radiculopathy and electrolyte<br />
imbalance, being the most common<br />
causes, get the following investigations<br />
done first: X Ray L S Spine - AP and<br />
Lateral and serum electrolytes. If they<br />
are normal, get yourself checked by a<br />
physician for the underlying cause.<br />
Homoeopathy would use two<br />
approaches: Acute and Chronic. It<br />
has many medicines for leg cramps.<br />
It would take into consideration the<br />
affected side, the exact part of the<br />
leg involved, the time, the type of<br />
pain, sensation, the aggravating and<br />
ameliorating factors and concomitants,<br />
if any. This will guide the selection of<br />
remedy for acute attack. Mag Phos,<br />
Bryonia, Causticum, Agaricus, Agnus<br />
Cactus, Plumbum Met are the common<br />
remedies that will help.<br />
Dr Subodh Naik is a Homeopath<br />
Francine White says: There can be<br />
many possible causes of leg cramps,<br />
including dehydration, strenuous<br />
exercise, lack of exercise, lack of<br />
certain minerals, pregnancy or even<br />
a trapped nerve in your spine, for<br />
example. If the cramps are severe<br />
and prolonged it’s important to get<br />
yourself checked but you can also<br />
make sure you drink plenty of clean<br />
filtered water daily, at least 2 1/2 litres.<br />
A lack of magnesium, potassium or<br />
calcium can commonly trigger cramps,<br />
especially if you take cholesterollowering<br />
medications, which have<br />
a diuretic effect and are known to<br />
deplete minerals. Make sure you<br />
eat plenty of mineral-rich fruits and<br />
vegetables like spinach, Swiss chard,<br />
arugula, watercress, broccoli, celery,<br />
bananas, watermelon, cucumber,<br />
zucchini, sweet potato, winter squash,<br />
potato (with skins), avocado, beetroot,<br />
oranges, tomatoes and white beans.<br />
Sprouted beans, lentils, nuts and seeds<br />
are also great sources of minerals.<br />
Taking a superfood supplement like<br />
wheatgrass powder, moringa powder,<br />
barley grass or alfalfa powder in a<br />
little water daily can also help to<br />
boost your mineral intake and prevent<br />
cramps. If you do not exercise, try to<br />
do some gentle stretching and increase<br />
your daily number of steps. If the<br />
cramping is from your workout, make<br />
sure you are adequately warming up<br />
and cooling down from your sessions<br />
and increasing your mineral intake.<br />
Coconut water is rich in electrolytes<br />
and so is also great for replenishing<br />
minerals.<br />
Francine White is a Nutritionist and<br />
Columnist with Yourwellness Magazine<br />
Dr Bina Wadhawan says: A leg<br />
cramp is an episode of sudden pain<br />
in the muscles of the leg caused by<br />
involuntary contracting of the leg<br />
muscle. The muscles of your calf,<br />
thigh or foot suddenly become hard,<br />
tight and painful. This usually lasts<br />
for a few seconds to a few minutes.<br />
Causes of leg cramps can be due to<br />
overexertion, dehydration, side effects<br />
of certain drugs and medication, and<br />
an imbalance of sodium, potassium,<br />
calcium, and magnesium. Certain<br />
medical conditions like inadequate<br />
blood supply, pregnancy, structural<br />
disorder (flat feet) and endocrine<br />
disorder can also cause nocturnal leg<br />
cramps.<br />
Always try to treat the underlying<br />
cause first. Make sure that you stay<br />
hydrated. Drink six to eight glasses<br />
of water each day. Eat more foods<br />
that are high in vitamins, magnesium,<br />
calcium and potassium. Bananas, sweet<br />
potatoes, spinach, yogurt, nuts are<br />
rich in those minerals and nutrients,<br />
and may ward off the deficiencies<br />
that would cause leg cramps. In<br />
addition, take Vitamin E, B complex<br />
and magnesium supplements. Make<br />
sure you are nourishing your body<br />
and getting enough rest. Spend a few<br />
minutes riding a stationary bicycle<br />
before going to bed. Stretch properly<br />
before exercise and wear appropriate<br />
footwear that supports your feet.<br />
Forcefully stretching the affected<br />
muscle, jiggling your leg, massaging,<br />
applying ice and standing straight<br />
on the ground are usually the most<br />
effective ways to relieve the cramp.<br />
Straighten the leg and pull the toes up<br />
towards the knee. Walk on the tiptoes<br />
for a few minutes. Remember to act<br />
quickly as it can substantially reduce<br />
the duration of leg cramp and provide<br />
relief promptly.<br />
Dr Bina Wadhawan is an Alternative<br />
Medicine Therapist, Naturopath and<br />
Reiki Master. To know more,<br />
visit www.drbina.com<br />
Do you need expert advice? Send your problem, in confidence, to: ask@yourwellness.com. Problems can only be<br />
answered on the page, we are unable to answer personally. You can also visit the forums at www.yourwellness.com and<br />
ask advice from other readers online.<br />
yourwellness.com
eviews<br />
Take A Coffee<br />
Break!<br />
Stop the worry of hot<br />
beverages going cold and<br />
keep your favorite mug of<br />
coffee, tea or cocoa hot<br />
when you want it with Mr.<br />
Coffee Mug Warmer. The<br />
convenient on/off switch<br />
with on light indicator lets<br />
you know when it’s hot.<br />
With its extended cord<br />
length to use almost<br />
anywhere, this will<br />
be your favorite<br />
gadget! Available on<br />
amazon and ebay.<br />
Visit www.mrcoffee.com.<br />
46 wellness<br />
Bigger, Better, Stronger<br />
Yourwellness verdict: It’s easy to tote, take<br />
and use just about anywhere. Surface wipes<br />
clean easily.<br />
Come Clean<br />
ECOS Earth Friendly Parsley Plus All Purpose Cleaner<br />
is made of purified water, parsley essence, natural<br />
anionic coconut<br />
kernel oil-based<br />
surfactant, and hence<br />
is very gentle on<br />
skin. You can use it<br />
on countertops, ovens,<br />
appliances, sinks, walls,<br />
floors, ceramic tile and<br />
clothes. It leaves no<br />
toxic residue on surfaces<br />
cleaned, penetrating grease,<br />
oil and grime. It also doesn’t<br />
strip the finish of wooden<br />
furniture and you can use it<br />
on painted surfaces, vinyl,<br />
linoleum, clothing, metal<br />
and porcelain as well.<br />
Available on amazon.<br />
Quantity: 32 Oz.<br />
Visit www.ecos.com.<br />
Yourwellness<br />
verdict: Its plantbased,<br />
sustainable<br />
ingredients make<br />
cleaning an<br />
enjoyable and safe<br />
experience.<br />
Now get bigger, better, full-on glamorous hair. Oribe Dry<br />
Texturizing Spray is an invisible dry hair spray that builds in<br />
incredible volume and sexy texture. Patented polymers absorb<br />
oil at the roots, without powdery residue, leaving you with juststyled<br />
hair for days and nights. The Oribe Signature Complex<br />
(watermelon, lychee and edelweiss flower extracts) defends<br />
hair from oxidative stress, photo-aging and the deterioration of<br />
natural keratin, all while protecting from the drying, damaging<br />
and colour-depleting effects of the elements. Available on<br />
amazon and shop.nordstrom.com. Quantity: 8.5 fl. oz.<br />
Visit www.oribe.com.<br />
Yourwellness verdict: It’s a brilliant alternative to dry<br />
shampoo. Read this month's Focus on Hair Care.<br />
yourwellness.com
47<br />
Whispers<br />
Of Healing<br />
The Whispers of Healing Oracle<br />
cards set is here to help you nourish,<br />
strengthen and restore yourself to<br />
emotional, physical, and spiritual<br />
wellness. Whether you wish to heal a<br />
broken heart, resolve a work challenge<br />
or discover ways to fine-tune your<br />
beliefs and attitudes, this deck, created<br />
by Angela Hartfield and Josephine<br />
Wall and published by Llewellyn<br />
Publications, is your source of support,<br />
guidance and insight. Available on<br />
amazon. Visit www.llewellyn.com.<br />
Yourwellness verdict: The cards are numbered and there is a table<br />
of contents in the guidebook, which makes it easy to look up more<br />
detailed meaning of each card if you need further clarification.<br />
There are card-spread suggestions as well.<br />
Wear Aromatherapy<br />
Now enjoy mini-size aromatherapy with GerTong essential oil diffuser<br />
necklace all day without the trouble of carrying your big diffuser-noils<br />
set everywhere. Made of hypo-allergenic premium 316L stainless<br />
steel, it is durable and never fades or dims even with long-time use. The<br />
magnetic closure solid back design prevents your favorite essential oil<br />
from leaking out. Available on amazon and ebay.<br />
For Silky<br />
Smooth Skin<br />
TruSkin Naturals Vitamin C Serum is<br />
an advanced antioxidant serum. An<br />
indispensable nutrient for collagen<br />
production, vitamin C synergistically<br />
blends with Botanical Hyaluronic Acid<br />
and Vitamin E in this advanced formula<br />
designed to target the most common<br />
signs of ageing including brightness,<br />
firmness, fine lines, wrinkles, dark<br />
spots and sun spots. A plant-based<br />
formulation, which contains aloe vera,<br />
witch hazel, organic jojoba oil, among<br />
others, it is free of synthetic colour<br />
additives, fragrance, and stabilisers.<br />
Available on amazon & ebay. Quantity:<br />
1 fl oz. Visit www.truskinnaturals.com.<br />
Yourwellness verdict: Skin<br />
treated with TruSkin Vitamin C<br />
Serum looks brighter, fresher, has<br />
improved tone and clarity, smaller<br />
pores, less breakouts, fine lines<br />
and dark spots.<br />
Yourwellness verdict: It makes a great<br />
gift for aromatherapy fans and anyone who<br />
wants to enjoy benefits of essential oils.<br />
yourwellness.com
modern<br />
48 wellness<br />
IBD Related To<br />
Heart Disease<br />
University Hospitals Harrington Heart & Vascular<br />
Institute researchers have concluded a study of<br />
more than 22 million patients that<br />
suggests a strong connection<br />
between Inflammatory<br />
Bowel Disease (IBD) and the<br />
development of heart disease<br />
and heart attacks. IBD is an<br />
umbrella term for two chronic<br />
inflammatory conditions that<br />
affect the gastrointestinal<br />
tract - Ulcerative Colitis<br />
and Crohn’s disease.<br />
The researchers say<br />
that clinicians who<br />
care for patients<br />
with traditional<br />
cardiovascular<br />
risk factors,<br />
who also have<br />
IBD, should<br />
recognise IBD as<br />
a cardiovascular<br />
risk factor as<br />
well and treat it<br />
appropriately.<br />
- Mahatma Gandhi<br />
There’s more to life<br />
than increasing its speed.<br />
Good Boy!<br />
Scientists from the University of York<br />
have shown that the way we speak<br />
to our canine friends is important in<br />
building a relationship between the<br />
pet and the owner, similar to the way<br />
that ‘baby-talk’ is to bonding between<br />
a baby and an adult. In the study<br />
some of the participants used dogdirected<br />
speech like “You’re a good<br />
dog”, and “Shall we go for a walk?”<br />
and some used adult-directed speech<br />
with no dog-related content, like “I<br />
went to the cinema last night.” The<br />
researchers found that adult dogs were<br />
more likely to want to interact and<br />
spend time with the speaker that used<br />
dog-directed speech with dog-related<br />
content, than they did those that used<br />
adult-directed speech with no dogrelated<br />
content. The study appears in<br />
the journal ‘Animal Cognition’.<br />
Do You Know When<br />
Your Partner’s<br />
Feeling Down?<br />
A new study finds that couples do badly when it comes to<br />
knowing their partner’s soft negative emotions like sadness<br />
or feeling down. This means, according to lead author and<br />
Psychologist Chrystyna Kouros, “They might be missing<br />
important emotional clues.” Even when a negative mood<br />
isn’t related to the relationship, it ultimately can be harmful<br />
to a couple, adds Kouros, since a spouse is usually the<br />
primary social supporter for a person. “Failing to pick up on<br />
negative feelings one or two days is not a big deal but if this<br />
accumulates, then down the road it could become a problem<br />
for the relationship, she says. “It’s these missed opportunities<br />
to be offering support or talking it out that can compound<br />
over time to negatively affect a relationship.”<br />
yourwellness.com
Heal The<br />
Sword To<br />
Heal The<br />
Wound<br />
In the 17 th Century<br />
Englishman Sir Kenelm<br />
Digby, a state-sponsored<br />
pirate, compiler of<br />
recipes, a collector of<br />
antiques, and dabbler in<br />
philosophy and alchemy,<br />
science and magic, food<br />
and flavours, developed<br />
the idea of the ‘powder<br />
of sympathy’. It was a<br />
form of ‘Sympathetic<br />
medicine’, popular in the<br />
17 th century in Europe,<br />
whereby a remedy was<br />
applied to the weapon<br />
that had caused a wound<br />
in the hope of healing<br />
the injury it had made.<br />
So, if someone was<br />
wounded by sword, this<br />
powder, a green vitriol<br />
that was first dissolved<br />
in water and afterwards<br />
recrystallised or calcined<br />
in the sun, was applied<br />
to the sword. Digby<br />
believed that the sun’s<br />
rays extracted the spirits<br />
of the blood and the<br />
vitriol, while, at the<br />
same time, the heat of<br />
the wound caused the<br />
healing principle thus<br />
produced to be attracted<br />
to it by means of a<br />
current of air.<br />
Medicine At Midnight<br />
All ancient civilisations believed in the medicinal properties of<br />
roots, stems, flowers, fruits and barks of different trees. Some<br />
of the plants used for curing illness were considered magical.<br />
One such plant was Mandrake. The magician-physician believed<br />
that the plant could only be<br />
plucked in the moonlight<br />
or at dawn when the dew<br />
was still fresh on its leaves.<br />
If this wasn’t followed,<br />
the plant was said to give<br />
out a piercing scream and<br />
whoever heard it dropped<br />
dead. The physician hence<br />
preferred to approach the<br />
plant at midnight, his ears<br />
covered with wax, and the<br />
plant was tied to the dog’s<br />
tail. When the man ran<br />
away, the dog followed<br />
him, dragging with him the<br />
uprooted plant. Needless to<br />
say, no physician ever heard<br />
the plant scream!<br />
Kiss The Skull<br />
ancient<br />
wellness<br />
Ancient Babylonian and Sumerian physicians were also magicians,<br />
who often prescribed strange cures to their patients. If someone<br />
complained of their habit of grinding their teeth, the physicianmagician<br />
would ask him to sleep with a human skull next to him<br />
and, from time to time, wake up and kiss the skull seven times<br />
per night. This, according to the physician, would cure the teethgrinding<br />
because, according to them, every ailment was a result<br />
of demonic afflictions and kissing the skull would ward off the<br />
evil powers.<br />
49<br />
- Confucius<br />
He who<br />
conquers<br />
himself is<br />
the mightiest<br />
warrior.<br />
yourwellness.com
scientific<br />
50 wellness<br />
Holding Hands Can<br />
Sync Brainwaves To<br />
Ease Pain<br />
When you reach for the hand of a loved one in pain, not only will<br />
your breathing and heart rate synchronise with theirs, but also<br />
your brain wave patterns will couple up, according to a study<br />
published in the ‘Proceedings of the National Academy of Sciences’<br />
(PNAS). The study, by researchers with the University of Colorado<br />
Boulder and University of Haifa, also found that the more empathy<br />
a comforting partner feels for a partner in pain, the more their<br />
brainwaves fall into sync.<br />
And the more those brain<br />
waves sync, the more the<br />
pain goes away. “We have<br />
developed a lot of ways to<br />
communicate in the modern<br />
world and we have fewer<br />
physical interactions,” says<br />
lead author Pavel Goldstein.<br />
“This paper illustrates the<br />
power and importance of<br />
human touch.”<br />
New<br />
Method To<br />
Disinfect<br />
Water<br />
In spite of good progress<br />
in water hygiene during<br />
the recent decades,<br />
contaminated water still<br />
causes millions of diseases<br />
every year. Most of these<br />
diseases are caused by<br />
enteric viruses. Better water<br />
disinfection methods can<br />
help prevent disease and<br />
even save lives. A new<br />
study from the University<br />
of Eastern Finland, and<br />
published in the ‘Journal<br />
- Thomas Berger<br />
The art and science of asking questions<br />
is the source of all knowledge.<br />
What Does Your Smile<br />
Say?<br />
A new study of nonverbal feedback, published in ‘Scientific<br />
Reports’ by researchers from the University of Wisconsin-Madison<br />
and Bar-Ilan University, finds that smiles may reduce or increase<br />
physical stress depending upon how they are perceived. The<br />
researchers found that ‘dominance’ smiles, that<br />
challenge social standing and signal<br />
disapproval, evoke stress in the one<br />
they are aimed at. By contrast,<br />
‘reward’ and ‘affiliation’ smiles,<br />
which reinforce behaviour,<br />
signal lack of threat, and<br />
facilitate or maintain social<br />
bonds respectively, exert<br />
influences similar to the effects<br />
of displays of friendliness<br />
and positive social<br />
evaluation<br />
and buffer<br />
physiological<br />
activity.<br />
of Water and Health’,<br />
and ‘Water’ shows that<br />
a combined disinfection<br />
treatment with chlorine<br />
and UV radiation can be<br />
highly effective in water<br />
disinfection. The study<br />
has found that it is more<br />
effective to first use a low<br />
dosage of chlorine followed<br />
by a low dosage of UV<br />
radiation than to use either<br />
of it alone. The order of<br />
treatment is also important:<br />
Using chlorine first and UV<br />
later can be recommended<br />
as a disinfection method for<br />
viruses.<br />
yourwellness.com
Our approach towards<br />
Talent Management<br />
We identify Associates on the basis of their Potential and<br />
we invest further more in developing their Knowledge, Skills & Attitude.<br />
Our talent framework enables our leaders and high potential associates to<br />
maximize their potential. Our culture empowers<br />
Associates to take additional accountabilities in different verticals and<br />
our Senior Management Team provides complete support and guidance<br />
to deliver those accountabilities.<br />
G2, Akruti Centre Point, MIDC, Andheri (East), Mumbai 400093 | Phone: +91 22 42149000
0832-2877744