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VOLUME VII • ISSUE I • JUNE 20<strong>18</strong> TOTAL PAGES: <strong>68</strong><br />
`40/-<br />
Why We Would<br />
Love To Be<br />
Superheroes<br />
Gifting A Life<br />
To Another: Will<br />
Your Family<br />
Support You?<br />
Is Social Media<br />
Intruding On Your<br />
Relationships?<br />
Eat To Beat<br />
Obesity<br />
Fitness,<br />
Facebook<br />
& You<br />
Focus On<br />
Obesity<br />
wellness nutrition // wellness debate // relationship wellness // emotional wellness
Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong><br />
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 />
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RMOSS Prints Pvt Ltd.<br />
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Place of Publication :<br />
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G2, Akruti Centre Point, MIDC,<br />
Andheri (East), Mumbai 4000<strong>93</strong><br />
If stepping on the weighing scale fills you with dread, if you are caught in<br />
the vicious cycle of obesity and comfort-eating which, in turn, makes you weigh<br />
even more, it’s time to take your life back. This month we focus on obesity that<br />
affects millions of people worldwide and contributes to substantial health-related<br />
expenditure and loss of productivity, not to mention the psychological and<br />
emotional cost. The nutrition section has some wonderful recipes to fight the flab.<br />
Elsewhere, we look at how each one of us is capable of gifting new life to<br />
another through organ donation, why we would love to be superheroes, how<br />
social media intrudes upon relationships and what pictures of the gym-toned<br />
bodies of your friends on Facebook and Instagram could do to your fitness<br />
goals. We debate new research that says good grades in school predict future<br />
success, while our experts offer advice on the best ways to retain an excellent<br />
memory and alertness of mind all your life. There’s all of this and much more on<br />
the inside <strong>pages</strong>.<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,<br />
take a well-earned break and browse our <strong>pages</strong>?<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 />
reach us<br />
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Reproduction in part or in whole, in print,<br />
electronic or any other form, is strictly<br />
prohibited.<br />
This issue contains <strong>68</strong> <strong>pages</strong> 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 />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
4<br />
contents<br />
32<br />
Are You A<br />
Hoarder?<br />
39<br />
Have Good Neighbours<br />
For Peaceful Home Life<br />
14 wellness focus on<br />
Obesity<br />
30 emotional wellness<br />
Why We Would Love<br />
To Be Superheroes<br />
36 family wellness<br />
Gifting A Life To Another:<br />
Will Your Family Support<br />
You?<br />
40 exercise wellness<br />
Fitness, Facebook & You<br />
46 relationship<br />
wellness<br />
Is Social Media Intruding<br />
On Your Relationships?<br />
50 wellness nutrition<br />
Eat To Beat Obesity<br />
06 wellness news<br />
10 kitchen wellness<br />
12 garden wellness<br />
emotional wellness<br />
34 Why People Get Into Bar<br />
Brawls<br />
family wellness<br />
38 How To Create A Family<br />
First Aid Kit<br />
exercise wellness<br />
42 Over 40? Here’s How You<br />
Could Improve Metabolism<br />
relationship wellness<br />
48 Could You Benefit From<br />
Sibling Counselling?<br />
wellness debate<br />
56 Can Good Grades In School<br />
Predict Future Success?<br />
58 wellness experts<br />
60 wellness reviews<br />
62 holistic wellness<br />
64 modern wellness<br />
65 ancient wellness<br />
66 scientific wellness<br />
61 Sparkling<br />
ACV<br />
44<br />
Are You<br />
Jymmin?<br />
54<br />
Stuffed<br />
Italian<br />
Zucchini<br />
Boats<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
6 wellness<br />
news<br />
Are Selfies As<br />
Dangerous As<br />
Bullying?<br />
We know many parents worry about bullying but<br />
a new study has shown that selfies could be just<br />
as harmful to children. In the study, researchers<br />
at the University of Birmingham<br />
looked at responses from 1,300<br />
teenagers aged between 13 and<br />
<strong>18</strong>. They asked them about their<br />
usage of social media sites where<br />
youngsters often post pictures<br />
of themselves. The researchers<br />
found that looking at selfies of<br />
friends could act as a form of peer<br />
pressure with children comparing<br />
their own looks and bodies with others. They<br />
suggest that constantly looking at selfies of others<br />
can lead to poor self-esteem and a distorted body<br />
image among children.<br />
- Anonymous<br />
Wellness is a proactive approach<br />
to our physical, emotional,<br />
social and mental health.<br />
A Left Hug Or A<br />
Right One?<br />
Ever given a friend a warm heartfelt hug only to<br />
feel that the hug you received in return wasn’t<br />
quite so friendly? Well, new research has found<br />
an easy way to tell if a hug is authentic or<br />
whether the hugger feels a little awkward.<br />
Apparently, it’s all in the direction of the hug!<br />
When people lean to the left it signals that the<br />
hug is genuine and heartfelt while a lean to the<br />
right could indicate that the hugger is more<br />
awkward. Close friends were more likely to lean<br />
to the left while the strangers were more likely to<br />
lean to the right.<br />
Experts say that the reason<br />
for the difference in hugging<br />
technique boils down to the<br />
regions in the brain, with the<br />
right ‘emotional’ side of the brain<br />
controlling the left side of the<br />
body. So, when we are feeling<br />
genuine emotion, we are more<br />
likely to lean to the left.<br />
Too Social To<br />
Sleep<br />
Do you struggle to get the recommended<br />
eight hours of sleep each night? If so,<br />
you might want to review your social<br />
media habits. For a new study has<br />
found that people who spend as little<br />
as one hour per day using social media<br />
suffered from more sleep problems than<br />
those spending less time on social sites.<br />
Researchers found that those who used<br />
social media for an hour or more each<br />
day were more likely to suffer from sleep<br />
disruptions. They also discovered that<br />
while using social media could affect<br />
both boys and girls in this way, girls<br />
were more likely to be addicted to social<br />
networks and were, therefore, more<br />
likely to be suffering from poor sleep.<br />
How Low<br />
Sodium Levels<br />
Affect Older<br />
People<br />
A new study has found that lower level<br />
of sodium in the blood -- known as<br />
hyponatremia -- is linked with a decline<br />
in cognitive function with advancing<br />
age. The results, which are described<br />
in the ‘Clinical Journal of the American<br />
Society of Nephrology’ (CJASN), raise<br />
the possibility that addressing sodium<br />
levels may help preserve cognition as<br />
individuals age. Hyponatremia is said<br />
to be associated with higher risks of<br />
attention deficits, gait disturbances,<br />
falls, cardiovascular events, and even<br />
premature death. Says researcher Dr<br />
Kristen Nowak, “Because slightly lower<br />
serum sodium levels and mild changes<br />
in cognitive function are common<br />
occurrences with advancing age, future<br />
research on this topic is important<br />
- including determining whether<br />
correcting lower sodium levels affects<br />
cognitive function.”<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
8 wellness<br />
news<br />
Eating Alone<br />
Might Be Bad<br />
For You<br />
With increasingly busy lives, it can be hard to<br />
fit in family meal times and many of us often<br />
have to grab a meal alone, in between other<br />
commitments. But new research has found<br />
that regularly eating alone could increase the<br />
risk of high blood pressure and cholesterol<br />
– particularly if you are a man. Experts<br />
believe this is because men<br />
will often reach for junk food<br />
or convenience meals when<br />
catering for themselves, rather<br />
than the healthier dishes they<br />
might enjoy when dining with<br />
their partner or family. Women,<br />
meanwhile, were more likely to<br />
stick to the same sorts of food<br />
they usually eat, even when<br />
eating on their own. Research showed that<br />
men who eat alone were 45% more likely to be<br />
obese than those who ate with others.<br />
- Paul Eluard<br />
Hope raises no dust.<br />
Polluted Air<br />
Lowers Morality!<br />
Can pollution lead to bad behaviour on your<br />
part? It might, according to ‘Psychological<br />
Science’, a journal of the Association for<br />
Psychological Science. Previous studies<br />
have indicated that exposure to air pollution<br />
elevates individuals’ feelings of anxiety.<br />
Anxiety is known to correlate with a range of<br />
unethical behaviours. Behavioural scientists<br />
at Columbia Business School found that cities<br />
with higher levels of air pollution also tended<br />
to have higher levels of crime. The 256 study<br />
participants, who were asked to imagine<br />
living in a polluted area or a clean one, and<br />
shown photographs of both, were given a<br />
test. The researchers found that those who<br />
thought about living in a polluted area cheated<br />
more often than the other group. They also<br />
expressed more anxiety in their writing. The<br />
study concluded that exposure to air pollution,<br />
whether physical or mental, is linked with<br />
transgressive behaviour through increased<br />
levels of anxiety.<br />
Is That Cow<br />
An Optimist Or<br />
Pessimist?<br />
Ever wondered about the emotional<br />
world and personalities of cows? A new<br />
University of British Columbia study has<br />
found that some calves are inherently<br />
optimistic or pessimistic, just as humans<br />
are. “Sometimes we are tempted to see<br />
only the herd, even though this herd<br />
consists of different individuals who cope<br />
differently with stressful events,” says<br />
researcher Marina von Keyserlingk, leader<br />
of the research team from UBC’s animal<br />
welfare program. The study also assessed<br />
fearfulness through standard personality<br />
tests that monitor how calves react to<br />
unfamiliar situations, such as the presence<br />
of a stranger or a foreign<br />
object. Fearfulness and<br />
pessimism turned out to<br />
be closely related. Adds<br />
von Keyserlingk that, just<br />
like humans, calves that<br />
are more fearful are also<br />
more likely to view the<br />
glass as half empty!<br />
A Little Wine<br />
Cleans Up The<br />
Brain<br />
A new study, which appears in the journal<br />
‘Scientific Reports’, shows that low levels<br />
of alcohol consumption tamp<br />
down inflammation and helps<br />
the brain clear away toxins,<br />
including those associated<br />
with Alzheimer’s disease.<br />
So a glass or two of wine<br />
can not only help clear the<br />
mind after a busy day, it<br />
may actually help clean the<br />
mind as well. “Prolonged intake<br />
of excessive amounts of ethanol<br />
is known to have adverse effects on<br />
the central nervous system,” says<br />
researcher Maiken Nedergaard.<br />
“However, in this study we have shown<br />
for the first time that low doses of<br />
alcohol are potentially beneficial<br />
to brain health, namely, it<br />
improves the brain’s ability to<br />
remove waste.”<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
kitchen<br />
10 wellness<br />
Tips To Deep Clean<br />
Your Kitchen<br />
A daily routine is great for<br />
keeping on top of your kitchen<br />
cleaning but when your kitchen<br />
needs a little extra help, you might<br />
want to consider a deep clean.<br />
The first step is to choose a day<br />
when you have plenty of time and<br />
don’t need to cook throughout the<br />
day. Make sure you have all the<br />
cleaning products and accessories<br />
you will need. Then work your way<br />
through the kitchen methodically,<br />
tackling one area at a time.<br />
Before you begin<br />
It’s much easier to deep clean<br />
your kitchen if it is free from<br />
clutter. So, before you begin, take<br />
a trip around the room and tidy<br />
away as much as possible. Make<br />
sure food is stored before you<br />
begin to ensure that it doesn’t<br />
become contaminated by cleaning<br />
products. Then take gadgets or<br />
appliances from your worktops<br />
and store them elsewhere. Once<br />
your worktops are completely<br />
clear, you’ll be able to start<br />
cleaning.<br />
Start at the top<br />
A good rule of thumb when<br />
deep cleaning any room is to start<br />
at the top and work down. So begin<br />
by dusting away any cobwebs<br />
from your ceiling, give extractor<br />
fans a clean, and dust the tops of<br />
cupboards. Next, move onto your<br />
walls and worktops, giving them<br />
a good wipe with your favoured<br />
cleaner. If you want to use a natural<br />
product in place of chemical<br />
cleaners, a simple mixture of white<br />
vinegar and lukewarm water works<br />
well. Pay particular attention to<br />
those areas where grease builds up<br />
such as around the cooker.<br />
Worktops<br />
With your worktops free from<br />
clutter, it should only take a few<br />
minutes to give them a good clean.<br />
Make sure you get right into the<br />
corners where crumbs can often<br />
collect.<br />
The fridge<br />
A deep clean is a great<br />
opportunity to give your fridge<br />
a clear out. Check all products<br />
for expiry dates and throw away<br />
anything that’s past its best. Then<br />
take everything else out of the<br />
fridge for a few minutes while you<br />
wash and dry the interior, paying<br />
attention to grooves in the shelves<br />
and door compartments.<br />
The sink<br />
Sinks and draining boards need<br />
regular cleaning to keep them<br />
sparkling. If you have a stainless<br />
steel or porcelain sink, a great way<br />
to give it a deep clean is to sprinkle<br />
baking soda onto the surfaces with<br />
a little water to create a paste.<br />
Then use a cloth to remove grime<br />
and stains. Finally, give the sink<br />
a good rinse with fresh water to<br />
remove all traces of the baking<br />
soda before drying.<br />
The floor<br />
Once you’ve tackled all the<br />
other areas in your kitchen, you<br />
can give the floor a good sweep<br />
and mop. Now your kitchen will be<br />
sparkling and ready for use once<br />
more!<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
garden<br />
12 wellness<br />
Rotate The Veggies<br />
If you’re new to growing<br />
vegetables in your garden you<br />
might have heard of ‘crop rotation’<br />
but are perhaps unsure of what<br />
exactly it involves. Put simply, crop<br />
rotation means growing different<br />
vegetables in a new position on<br />
your vegetable plot each year. So,<br />
instead of growing the same thing<br />
in the same place, you rotate the<br />
position of your vegetables each<br />
year so that you grow different<br />
things in different spots.<br />
Why it’s important to<br />
rotate veggies<br />
The aim of crop rotation is<br />
to keep the nutrients in your<br />
vegetable garden balanced while<br />
helping prevent the build-up of<br />
pests and diseases. The principle<br />
is that different plants affect soil<br />
conditions in different ways and<br />
each plant is susceptible to its<br />
own diseases and pests. Therefore,<br />
if you keep the same crop in the<br />
same position year after year, it<br />
can result in a build-up of diseases<br />
and pests while also leading to<br />
lower quality soil. However, if<br />
you rotate your crops, you can<br />
maximise the nutrient values of the<br />
soil and help ward off pests and<br />
diseases.<br />
Get it right<br />
The first step to crop rotation is<br />
to look at your vegetable plot and<br />
decide what you would like to grow.<br />
Then grab a pen and paper and sort<br />
the different plants into types of<br />
crops. A four-year crop rotation is<br />
ideal for most home gardeners and<br />
one that many gardeners choose.<br />
For this, you could choose to group<br />
your crops as<br />
Brassicas such as cabbages,<br />
kale, cauliflower and broccoli<br />
Legumes including peas and<br />
beans<br />
Alliums like all types of onions<br />
plus other alliums such as leeks<br />
and garlic<br />
Roots and tubers like potatoes,<br />
carrots and beetroots.<br />
With these four groups, you<br />
can then establish a four-year<br />
crop rotation system. At the end<br />
of each growing season, you will<br />
clear the growing beds and move<br />
the position on one place ready for<br />
next year.<br />
So, your brassicas would move<br />
to the position where you had<br />
previously grown your legumes<br />
and so on. Keep a plan so that you<br />
can easily see where each type of<br />
crop will be moving to each year.<br />
Salad crops can easily be<br />
fitted around your other groups,<br />
wherever you have space, but it’s<br />
also a good idea to move these<br />
around year by year.<br />
Another benefit of crop rotation<br />
is that, with a little planning, you<br />
can make sure a particular type of<br />
crop follows another to make the<br />
most of the soil conditions. For<br />
example, legumes help increase<br />
the amount of nitrogen in the soil<br />
which is beneficial for brassicas.<br />
Therefore, planting brassicas in a<br />
spot which was previously home<br />
to legumes could have big benefits<br />
for the success of your crop.<br />
Gardeners with less space<br />
sometimes group legumes, alliums<br />
and roots together to save space<br />
and still get good results. Or, for<br />
really small spaces, the simplest<br />
option is to swap crops between<br />
two positions each year. The<br />
golden rule is to not keep the same<br />
crop in the same position two<br />
years running.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
14<br />
focus<br />
- S. Jay Olshansky<br />
Fixing obesity is<br />
going to require a<br />
change in our modern<br />
relationship with food.<br />
If stepping on the weighing scale fills you<br />
with dread, if you are caught in the vicious<br />
cycle of obesity and comfort-eating which,<br />
in turn, makes you weigh even more, it’s<br />
time to take your life back.<br />
Focus On<br />
Obesity<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
15<br />
Obesity is the result of an imbalance<br />
between calorie intake and energy<br />
expenditure resulting from complex<br />
interactions between many genetic<br />
and environmental factors. It is a<br />
chronic issue that affects millions of<br />
people worldwide and contributes to<br />
substantial health-related expenditure<br />
and loss of productivity, not to mention<br />
the psychological and emotional cost.<br />
When it comes to losing weight,<br />
there is no ‘one size fits all’ magic<br />
answer. There are many different<br />
factors that can play a part in why you<br />
put on so much weight or have difficulty<br />
losing weight. Obesity is a combination<br />
of lifestyle, amount of exercise, amount<br />
of sleep, stress levels, lack of water,<br />
emotional wellbeing, hormone balance,<br />
medication you are taking, food choices,<br />
the timings of your meals etc.<br />
So Your Genes Won’t Let<br />
You Fit Into Your Jeans?<br />
If the wait to get back into<br />
your college jeans seems<br />
endless, blame your genes!<br />
A new study, led by Imperial<br />
College London and published in<br />
‘Nature Genetics’, used genome<br />
sequencing and found mutations<br />
in one specific gene related to<br />
obesity: Adenylate cyclase 3<br />
(ADCY3). When mutations occur<br />
in ADCY3, the protein it codes<br />
for forms abnormally and doesn’t<br />
function properly. This leads to<br />
abnormalities relating to appetite<br />
control, diabetes, and even sense<br />
of smell.<br />
Says Professor Philippe Froguel,<br />
chair of Genomic Medicine at<br />
Imperial, “Early studies into ADCY3<br />
tested mice that were bred to lack<br />
that gene, found that these animals<br />
were obese and also lacked the<br />
ability to smell, known as anosmia.<br />
When we tested our patients, we<br />
found that they also had anosmia,<br />
again showing a link to mutations<br />
in ADCY3.” ADCY3 is thought<br />
to impact a system that links<br />
the hypothalamus (part of the<br />
brain) to the production<br />
of hormones that<br />
regulate a wide variety<br />
of biological functions,<br />
including appetite.<br />
Adds Professor<br />
Froguel, “Obesity<br />
is not always<br />
gluttony,<br />
and I think we should have a<br />
positive outlook considering the<br />
new treatments that are becoming<br />
possible.”<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
16 wellness<br />
focus<br />
What’s Your<br />
Diet Personality?<br />
Research suggests that there’s a<br />
relationships between eating style<br />
and food intake. In other words:<br />
How you eat affects how much you<br />
eat. Here are some ‘obese habits’:<br />
The Diver – At a buffet,<br />
you don’t look around to pick and<br />
choose or even give a thought to<br />
what you should eat and what to<br />
best avoid. You dive right in and<br />
start loading your plate.<br />
The Eat-n-bolt<br />
variety – Chewing habits of the<br />
obese seem to be different from<br />
those not obese. In a study, it was<br />
found that the heaviest people<br />
chewed their food an average of<br />
11.9 times before swallowing while<br />
the leanest chewed 14.8 times. The<br />
obese dig in and clean their plates.<br />
There are times when you have to<br />
ignore mom’s advice and let some<br />
food stay back on your plate. Of<br />
course, what is better is to start off<br />
with smaller portions and avoid<br />
waste as also from waste going to<br />
your waist!<br />
The Shark – You take<br />
huge bites. You devour foods in<br />
large chunks and when you finish<br />
quickly, you go for the seconds or<br />
the thirds or more.<br />
The Strutter – While in<br />
company, you make a great show<br />
of being on a diet but then end up<br />
attacking a cheesecake wildly by<br />
yourself when alone. Temptations<br />
will come thick and fast.<br />
The Victim – You just<br />
can’t say No. Your family can<br />
tempt you with food, imply that<br />
you no longer appreciate them<br />
if you don’t like the food they’ve<br />
prepared, your friends don’t want<br />
to lose their ‘food buddy’ and you<br />
end up falling prey to every treat<br />
at workplace parties, every fizzy<br />
with your kids, and accompany<br />
your friends to check out the latest<br />
eating place. And all of it shows on<br />
your belly!<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
17<br />
Is It Hunger<br />
Or Hormones?<br />
It’s not always hunger that<br />
makes you put on weight. There<br />
could be another cause - like your<br />
hormones. The hormones leptin<br />
and insulin, sex hormones and<br />
growth hormone influence our<br />
appetite, metabolism, and body fat<br />
distribution.<br />
Ghrelin<br />
Although it sounds like an elf<br />
from Grimm’s Fairy Tales, this<br />
hormone is produced in the lining<br />
of an empty stomach. Ghrelin<br />
directly stimulates the appetite<br />
centre in your hypothalamus<br />
to produce feelings of hunger.<br />
Infusing ghrelin increases food<br />
intake by as much as 28%. Once<br />
you start to eat, however, ghrelin<br />
levels soon fall.<br />
Obestatin<br />
Obestatin is believed to<br />
counteract the effects of<br />
ghrelin and reduce hunger<br />
pangs. Research suggests<br />
that impaired control of the<br />
ghrelin-obestatin system<br />
may trigger both obesity<br />
and diabetes.<br />
Leptin<br />
The word leptin<br />
derives from the Greek,<br />
leptos, meaning thin, as<br />
it is produced by over-stuffed<br />
fat cells in an attempt to reduce<br />
your food intake. The amount of<br />
leptin you make is directly related<br />
to the size of your fat stores, so<br />
you’d expect that the more you<br />
weigh, the fuller you’d feel. Here’s<br />
the catch: As you get more and<br />
more overweight, leptin receptors<br />
in the appetite control centre of<br />
your brain become less and less<br />
responsive to its effects so the<br />
signal that usually stops you eating<br />
doesn’t get through. This effect is<br />
linked with insulin resistance, and<br />
people with type 2 diabetes have<br />
higher leptin levels than those<br />
without, whether or not they are<br />
also obese.<br />
Glucagon-like<br />
peptide-1<br />
This hormone is released<br />
towards the end of your small<br />
intestine as yet another signal to<br />
reduce hunger and food intake.<br />
Unfortunately, the release of<br />
GLP-1, after a carbohydrate-rich<br />
meal, is lower in people who are<br />
obese than in those who are lean.<br />
Oxyntomodulin<br />
This hormone is produced in<br />
your lower small intestine and in<br />
the colon. Oxyntomodulin levels<br />
rise within 30 minutes of<br />
eating and remain elevated for<br />
several hours. It’s thought to<br />
work on the appetite centre<br />
of the brain to reduce food<br />
intake and ghrelin secretion.<br />
Peptide-YY (PYY)<br />
and Pancreatic<br />
Polypeptide (PP)<br />
These are yet more<br />
satiety hormones released<br />
shortly after starting<br />
Overcome Your Hormones<br />
Despite the abundance of appetitesuppressing<br />
hormones in your body,<br />
ghrelin and cortisol – the only two<br />
that significantly stimulate appetite<br />
– seem to win every time! The<br />
following tips will help you beat their<br />
effects:<br />
• Lack of sleep stimulates ghrelin<br />
production and boosts appetite, so<br />
try to get at least 8 hours sleep per<br />
night.<br />
• Chew your food thoroughly<br />
and pause between mouthfuls.<br />
The slower you eat, the more<br />
time there is for CCK (a peptide<br />
hormone responsible for<br />
stimulating the digestion of fat and<br />
protein) to make you feel full.<br />
• Regular exercise helps to reduce<br />
leptin resistance which may be<br />
why intense exercise can reduce<br />
your appetite. Exercise also resets<br />
your fight-or-flight stress reaction<br />
back to the rest-and-digest mode,<br />
as well as boosting fat burning<br />
and triggering the release of<br />
endorphins – brain chemicals<br />
that suppress hunger and increase<br />
feelings of euphoria. At least 30<br />
to 60 minutes of brisk exercise<br />
per day, especially when you feel<br />
stressed, can help limit weight<br />
gain.<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
<strong>18</strong> wellness<br />
focus<br />
to eat. They are so effective they can<br />
suppress appetite throughout most<br />
of the day, but people who are obese<br />
produce lower than normal levels of<br />
both these hormones.<br />
Cortisol<br />
If you resort to comfort-eating<br />
when feeling stressed, blame it on<br />
your stress hormone, cortisol. When<br />
women exposed to stressful activities<br />
were then left alone to recover with a<br />
bowl of snacks, those whose cortisol<br />
level were significantly raised ate an<br />
average of 216 kilocalories, while<br />
those who coped better, and showed<br />
a lower cortisol reaction, snacked less<br />
(137 kcal). Those who responded to<br />
stress with high cortisol levels also<br />
showed a preference for sweet rather<br />
than salty snacks. On the control day,<br />
when they were not stressed, however,<br />
both groups ate similar amounts (177<br />
kcal versus <strong>18</strong>7 kcal). Although eating<br />
and appetite is a complex behaviour,<br />
long-term stress may influence eating<br />
behaviour and lead to significant<br />
weight gain in some people.<br />
Seven Health Risks<br />
Linked With Being Obese<br />
It’s easy to ignore the health<br />
hazards of being obese. But it’s<br />
worth knowing the facts associated<br />
with carrying around significant<br />
amounts of extra weight. Did<br />
you know that obesity is one<br />
of the leading causes of death<br />
throughout the world, and that it<br />
kills three times more people than<br />
malnutrition? Here are seven of<br />
the most serious health conditions<br />
linked to obesity:<br />
Type 2 diabetes: The risk<br />
of developing this serious disorder<br />
rises dramatically when you are<br />
severely overweight. According to<br />
the World Health Organisation,<br />
obesity is the cause of around 70%<br />
of type 2 diabetes in men and 75%<br />
of all cases in women.<br />
Cardiovascular<br />
disease: Your waistline might<br />
make your BP look bad. Being<br />
obese is linked with having a<br />
high blood pressure and raised<br />
cholesterol. Your heart has to work<br />
harder to pump blood around a<br />
larger body. As a result, obesity<br />
doubles your risk of a heart attack<br />
or stroke. According to a Harvard<br />
Medical School report, controlling<br />
your weight is an important<br />
way to lower stroke risk. Excess<br />
pounds strain the entire circulatory<br />
system and can lead to other<br />
health conditions, including high<br />
blood pressure, diabetes and high<br />
cholesterol.<br />
Osteoarthritis: Carrying<br />
excess pounds puts an increased<br />
strain on your joints, especially<br />
your knees and hips. This can lead<br />
to osteoarthritis, an inflammatory<br />
and degenerative condition in<br />
which the cartilage and bone<br />
within a joint wears away.<br />
Cancer: Being obese is<br />
linked with an increased risk of<br />
developing cancer, especially<br />
those affecting the oesophagus,<br />
pancreas, bowel, breast (after<br />
menopause), endometrium<br />
(womb lining), kidney, thyroid<br />
and gallbladder. According to<br />
the National Cancer Institute<br />
in the US, for some<br />
types of cancer,<br />
obesity is<br />
thought to<br />
account for<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
19<br />
40% of cases. A 2016 report published<br />
in the journal ‘Cell Metabolism’ titled<br />
‘Obesity and Cancer: The Oil that<br />
Feeds the Flame’, says, “In the past<br />
decade, cancer has joined the list of<br />
chronic debilitating diseases whose<br />
risk is substantially increased by<br />
hypernutrition.”<br />
Respiratory disease: Your<br />
risk of developing lung conditions<br />
such as asthma increase when you are<br />
overweight. Obstructive sleep apnea,<br />
where breathing is interrupted when<br />
sleeping, is also common, leading to<br />
disturbed, restless sleep, tiredness and<br />
an increased risk of daytime accidents<br />
as a result.<br />
Reproductive and<br />
urinary problems: Women<br />
who are obese are more likely to<br />
experience difficulty conceiving and<br />
health issues during pregnancy, as<br />
well as problems with menstruation.<br />
The risk of urinary leakage as a result<br />
of stress incontinence also rises with<br />
weight in women, while overweight<br />
men are more likely to experience<br />
erectile dysfunction.<br />
Liver disease: Non-alcoholic<br />
fatty liver disease (NAFLD) occurs when<br />
fats build up in liver cells. This leads to<br />
inflammation and can lead to fibrosis,<br />
cirrhosis, liver failure and liver cancer if<br />
not recognised and treated.<br />
Knowing the health risks associated<br />
with being obese might be just the<br />
motivational trigger you need to start<br />
losing weight slowly and healthily.<br />
Losing one pound per week may not<br />
seem like much, but think how much<br />
that adds up to over six months or even<br />
a year! Awareness is one of the best<br />
ways to improve your physical and<br />
psychological health.<br />
Stressed Out? Don’t<br />
Reach For The Cake!<br />
People who suffer long-term<br />
stress may also be more prone to<br />
obesity, according to research by<br />
scientists at University College<br />
London. The paper, published<br />
in the journal ‘Obesity’, shows<br />
that exposure to higher levels of<br />
cortisol over several months is<br />
associated with people being more<br />
heavily, and more persistently,<br />
overweight.<br />
Chronic stress has long been<br />
hypothesised to be implicated<br />
in obesity. People tend to report<br />
overeating and comfort-eating<br />
foods high in fat, sugar and<br />
calories in times of stress, and the<br />
stress hormone cortisol plays an<br />
important role in metabolism and<br />
determining where fat is stored.<br />
In the research, the scientists<br />
took a 2cm-long lock of hair<br />
from the participants which was<br />
associated accumulated levels<br />
of cortisol. They also examined<br />
the participants’ weight, body<br />
mass index and waist<br />
circumference<br />
and how hair<br />
cortisol related to the persistence<br />
of obesity over time. They found<br />
that people who had higher<br />
levels of cortisol present in their<br />
hair tended to have larger waist<br />
circumference measurements,<br />
were heavier, and had a higher<br />
body mass index (BMI). Those<br />
classified as obese on the basis of<br />
their BMI (greater than or equal<br />
to 30) or waist circumference<br />
(greater than or equal to 102cm<br />
in men, 88cm in women) had<br />
particularly high levels of hair<br />
cortisol.<br />
“These results provide<br />
consistent evidence that chronic<br />
stress is associated with higher<br />
levels of obesity,” says Dr Sarah<br />
Jackson who led the research.<br />
“People who have higher hair<br />
cortisol levels also tend to have<br />
larger waist measurements, which<br />
is important because carrying<br />
excess fat around the abdomen<br />
is a risk factor for heart disease,<br />
diabetes, and premature death.”<br />
Further research might help<br />
healthcare professionals target<br />
cortisol levels as a new method for<br />
treating obesity.<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
20 wellness<br />
focus<br />
Fat Kids Aren’t Funny:<br />
Tackle Childhood Obesity<br />
Childhood obesity is a growing<br />
problem in the world. In fact,<br />
says latest research from Duke<br />
Health researchers, three decades<br />
of rising childhood obesity has<br />
continued its upward trend. The<br />
findings appear in the journal<br />
‘Pediatrics’.<br />
The two main causes of<br />
childhood obesity are over-eating<br />
and under-exercising. An unhealthy<br />
diet with too much sugar and fat,<br />
coupled with a lack of physical<br />
activity, too much time sitting with<br />
their phones or other electronic<br />
gadgets, inevitably leads to weight<br />
gain and an increased risk of many<br />
future health problems including<br />
high blood pressure, type 2<br />
diabetes, heart and liver disease.<br />
Being overweight is also associated<br />
with psychological stress<br />
associated with low self-esteem,<br />
anxiety and depression, especially<br />
if bullying also occurs.<br />
How can you help?<br />
Make an appointment with<br />
your GP to see where your son or<br />
daughter fits within the normal<br />
childhood growth charts. Your<br />
doctor can also refer you to a<br />
dietician for advice. It really helps<br />
if the whole family adopts the<br />
healthy lifestyle recommendations<br />
you receive, so your child learns<br />
healthy habits from following your<br />
example. Typical advice includes:<br />
• Increasing fruit and veg to at<br />
least five-a-day<br />
• Reducing fat intake<br />
• Selecting healthy snacks and<br />
ditching unhealthy ones<br />
• Sitting down to at least one<br />
balanced family meal each day<br />
• Decreasing portion size<br />
• Choosing wholegrain and fibrerich<br />
foods where possible.<br />
If your child has a cooked<br />
lunch at school, they may not<br />
need another big meal in the<br />
evening. You may prefer to control<br />
portion sizes, and what they’re<br />
eating, by giving them a packed<br />
lunch. Include at least one piece<br />
of fruit, and avoid fizzy drinks and<br />
high-calorie convenience foods<br />
such as snack bars, chocolate and<br />
crisps.<br />
Sit down with your child and<br />
plan family dinners that are<br />
healthy. And if they help prepare<br />
the meal, they are more likely to<br />
eat the healthier options they’ve<br />
put together.<br />
Discourage snacking while<br />
watching TV, as it’s difficult<br />
to keep tabs on how much is<br />
mindlessly consumed. Keep an eye<br />
on what your child is eating when<br />
they stay with relatives, too, and<br />
how many treats they get when not<br />
under your watch.<br />
Working hard at<br />
losing weight<br />
Limit sedentary activities such<br />
as watching TV, playing video<br />
games or surfing the Internet.<br />
Go out for walks, to throw a ball<br />
around, cycle or swim as a family<br />
at least one or two evenings a<br />
week, as well as at weekends. Use<br />
the car less – can your children<br />
walk or cycle to school rather than<br />
going by car or bus? Find out if<br />
there are any healthy after-school<br />
activities your child could join to<br />
make new friends and learn new<br />
sports.<br />
Lead by example and never<br />
nag or criticise your child over<br />
their eating habits, as this can lead<br />
to resentment and behavioural<br />
problems. Instead, give them the<br />
opportunity to choose healthy<br />
options and praise them when they<br />
make the right choice.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
21<br />
Is Your Weight<br />
Affecting Your Sex Life?<br />
In some cultures, being<br />
overweight is associated with<br />
sex appeal and good health. But,<br />
in reality, being overweight can<br />
lead to a number of problems in<br />
the bedroom, from lack of desire<br />
through to muscle cramps, fatigue,<br />
poor blood flow and inability to<br />
perform. There are psychological<br />
issues, too, as knowing you are<br />
less fit than you would like can<br />
affect your self-confidence. But<br />
rather than focussing on all that’s<br />
unsatisfactory with your love<br />
life, turn it round as a positive<br />
motivator to shift some weight and<br />
improve your general fitness.<br />
Here are some other<br />
ways in which obesity<br />
affects your sex life:<br />
Erectile dysfunction is one<br />
of the most common chronic<br />
conditions that men face and being<br />
overweight dramatically increases<br />
the chances of an uncooperative<br />
penis.<br />
Low testosterone in men can kill<br />
their sexual life. Appropriate levels<br />
of this hormone are necessary to<br />
achieve erections and maintain<br />
a healthy sex drive. When a man<br />
has a large amount of belly fat,<br />
there is a greater affect on the<br />
testosterone levels. Experts say that<br />
in men abdominal fat will convert<br />
testosterone to estrogen, interfering<br />
with proper hormonal balance.<br />
There’s difficulty in reaching<br />
orgasm for both obses men and<br />
women. It will cause decreased<br />
blood flow in their genitals because<br />
the extra weight causes their blood<br />
vessels to narrow. Proper blood<br />
flow is crucial in order to reach an<br />
orgasm.<br />
According to 2010 research<br />
published online in the ‘British<br />
Medical Journal’, being obese<br />
impacts on sexual health. The<br />
research led by Professor Nathalie<br />
Bajos, Research Director at the<br />
Institut National de la Santé et<br />
de la Recherche Medicale in<br />
Paris, became the first major<br />
study to investigate the impact<br />
of being overweight or obese<br />
on sexual activity and sexual<br />
health outcomes such as sexual<br />
satisfaction, unintended pregnancy<br />
and abortion. The results show<br />
that obese women are 30% less<br />
likely to have had a sexual partner<br />
in the last 12 months. Obese men<br />
are two and half times more likely<br />
to experience erectile dysfunction.<br />
The study concludes that obesity<br />
increases risk in terms of poorer<br />
sexual health status. In an<br />
accompanying editorial, Dr Sandy<br />
Goldbeck-Wood, a specialist in<br />
psychosexual medicine, points to<br />
the evidence showing that doctors<br />
find it difficult to discuss sex and<br />
weight issues with patients. She<br />
suggests that clinicians must<br />
be prepared to address these<br />
difficult subjects which have such<br />
important effects on health and<br />
quality of life. She says, “Obesity<br />
can harm not only health and<br />
longevity, but your sex life.<br />
And, culturally, it reminds us as<br />
clinicians and researchers to look<br />
at the subjects we find difficult.”<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
22 wellness<br />
focus<br />
Do You Snack On<br />
Autopilot? Get Mindful!<br />
If you start eating a bag of chips<br />
while watching TV and suddenly<br />
find they’ve all gone without you<br />
really noticing, you are eating<br />
emotionally and mindlessly. In fact,<br />
research has shown that watching<br />
TV makes a two-pronged attack<br />
on your weight. It’s a completely<br />
sedentary activity that also seems<br />
to promote unhealthy eating,<br />
mindlessly, while going through<br />
promotions that constantly pitch<br />
high-calorie, low-nutrient food and<br />
drinks.<br />
Learning to eat mindfully could<br />
be your key to overcoming obesity.<br />
Those who eat mindfully get more<br />
satisfaction from their food, eat<br />
more slowly, and tend to consume<br />
less calories overall.<br />
Most commonlycraved<br />
foods<br />
A food craving is an intense<br />
desire or urge to eat a specific<br />
food and can contribute to obesity<br />
and eating disorders. The most<br />
commonly-craved foods are:<br />
Sweet: Chocolates, carbonated<br />
drinks, biscuits, cakes, doughnuts,<br />
pancakes etc<br />
Creamy: Ice cream, mayonnaise,<br />
cream buns, custard etc<br />
Salty: Bacon, chips etc<br />
Savoury: Fried chicken, cheese,<br />
Hot dogs, burgers, French fries,<br />
pizza etc.<br />
What mindful eating<br />
means<br />
Mindful eating, combined with<br />
meditation, can also overcome<br />
food cravings and help you resist<br />
when a snack attack occurs. Stress,<br />
boredom and the smell of food<br />
are often the biggest triggers for<br />
cravings. But experiencing cravings<br />
without acting on them is easier<br />
said than done.<br />
Eat when you have an<br />
appetite – Don’t skip meals.<br />
Bring a good appetite to the table<br />
but make sure that you are not<br />
ravenous or you will eat anything<br />
that you can lay your hands on –<br />
and most of the times it will end<br />
up being of the wrong variety.<br />
Pay attention – Eat slowly.<br />
Pay attention to what you eat, the<br />
textures and flavours, and how you<br />
feel during and after eating. Pay<br />
attention to your eating urges and<br />
to the emotions that trigger the<br />
eating. Look at what you’re eating.<br />
Is it healthy for your waistline or<br />
not?<br />
Look at the aftermath – Teach<br />
yourself to look at how you feel<br />
after you have your chosen foods.<br />
Learn how food affects your mood<br />
and energy throughout the day.<br />
You also slowly start to realise that<br />
unhealthy food isn’t as great as<br />
you thought, nor does it make you<br />
feel very good or help you cope<br />
with whatever is really making you<br />
reach out to them.<br />
Give yourself time – Mindful<br />
eating won’t happen overnight.<br />
It takes practice, and there will<br />
be times when you forget to eat<br />
mindfully. There will also be starts<br />
and stops. But with practice and<br />
attention, you can become very<br />
good at this.<br />
Do You Know?<br />
Yoga could fix your<br />
cravings. People who<br />
regularly practice Yoga are<br />
more attune to their appetite<br />
and are better able to judge<br />
when they are full and stop.<br />
Researchers believe the<br />
benefits come from the calm<br />
and focus that Yoga teaches,<br />
so you become more mindbody<br />
aware. So what are you<br />
waiting for? Find your nearest<br />
Yoga class and enrol now!<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
23<br />
What Should You<br />
Eat To Lose Weight?<br />
Before you approach a major<br />
diet and lifestyle overhaul you<br />
must start by loving yourself. You<br />
must show that amazing body of<br />
yours some respect. Treat yourself<br />
as you would a new-born baby,<br />
don’t fill yourself with rubbish.<br />
Spend money on good quality<br />
food, it makes much more sense<br />
than spending it on clothes and<br />
makeup and accessories that will<br />
do nothing for your health and<br />
appearance as you age. When you<br />
are happy and healthy within, your<br />
skin will glow and your natural<br />
beauty will shine through.<br />
Often dietary advice focuses<br />
on eliminating or reducing one of<br />
the three major ‘macronutrient’<br />
food groups - carbohydrates,<br />
proteins and fats. But avoiding<br />
macronutrients the body needs<br />
is not a long-term solution and<br />
there is so much more that you<br />
need to consider when fuelling<br />
your body. The quality of the<br />
proteins, fats and carbs you eat is<br />
essential and when you improve<br />
that you are also able to increase<br />
your micronutrient intake.<br />
Micronutrients including things<br />
like zinc, magnesium, Vitamin C,<br />
vitamin D, potassium, calcium, iron<br />
and so many more, are needed for<br />
the body to function optimally and<br />
deficiencies can lead to a whole<br />
host of health problems including<br />
excessive weight gain. If your body<br />
isn’t getting what it needs it can<br />
trigger hunger signals. However,<br />
if when you are hungry you eat<br />
nutrient-deficient foods like a<br />
biscuit or chocolate bar, when<br />
what your body really wanted was<br />
some omega 3 fats or magnesium,<br />
you are not fixing the problem.<br />
With quick and easy convenience<br />
foods like these you are also<br />
setting yourself up for a blood<br />
sugar roller-coaster of sugar highs<br />
and subsequent crashes and so<br />
mood and energy highs and lows.<br />
It’s impossible to try to lose weight<br />
if you are in this imbalanced blood<br />
sugar cycle.<br />
The good news is that when<br />
you improve the quality of the<br />
food you eat you will find it easier<br />
to get the nutrients you need,<br />
improve digestion, balance your<br />
blood sugars and so bring about<br />
balance within your body. This<br />
will ultimately lead to weight<br />
loss. Eliminate junk food, refined<br />
and processed foods and sugar.<br />
Eat whole foods like fresh fruits<br />
and vegetables (organic where<br />
possible), eat healthy fats like<br />
virgin coconut oil, grass-fed butter<br />
and ghee, avocadoes, extra virgin<br />
olive oil and organic cold-pressed<br />
nut and seed oils. Eat high quality<br />
protein from organic dairy, poultry,<br />
grass-fed lamb, wild caught fish,<br />
sprouted legumes and activated<br />
nuts and seeds. Eat fermented<br />
foods like sauerkraut, kombucha,<br />
kefir, raw yoghurt and kimchi.<br />
Choose whole grains over refined<br />
white versions, so eat brown rice,<br />
rolled oats, sprouted grain flours<br />
(wheat, spelt, millet etc), sorghum,<br />
buckwheat, quinoa, barley and so<br />
on.<br />
When you eat nutritionallydense<br />
foods full of fibre, complex<br />
carbohydrates, good fats and<br />
proteins you will feel fuller for<br />
longer. This makes it easier to<br />
resist the urge to snack. When<br />
your blood sugar is balanced,<br />
physiological cravings for sugary<br />
or salty foods are also reduced.<br />
However, if you are an emotional<br />
eater you will need to address<br />
the route causes of this – but<br />
that again will be easier when<br />
your body and brain is nourished<br />
properly!<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
24 wellness<br />
focus<br />
Understanding<br />
Cooking Oils<br />
Making healthy food choices<br />
and maintaining a healthy body<br />
weight can help prevent and treat<br />
lifestyle diseases like diabetes and<br />
cardiovascular issues.<br />
Research has found that obesity,<br />
diabetes, and heart issues are<br />
closely connected. Therefore, it<br />
becomes imperative to maintain a<br />
healthy body weight throughout<br />
your life.<br />
One good way to determine if<br />
your diet is causing obesity and<br />
exposing you to diabetes and heart<br />
ailments is to look at the cooking<br />
oil that is used in your daily meals.<br />
The right cooking methods and the<br />
ingredients used have a substantial<br />
role to play in slowing or even<br />
reversing lifestyle diseases. With<br />
innumerable cooking oil choices<br />
available at retail stores, it is easy<br />
to get confused. Here are some oils<br />
that you could use for your healthy<br />
weight and overall health:<br />
Olive oil: This is rich<br />
in monounsaturated and<br />
polyunsaturated fatty acids that<br />
are a healthy choice. Antioxidants<br />
in olive oil are beneficial to bolster<br />
your metabolism and keep your<br />
weight in check.<br />
Sesame oil: It is a great<br />
source of both polyunsaturated<br />
fat and monounsaturated fat.<br />
That which is cold pressed from<br />
untoasted sesame seeds is light<br />
in colour and that from toasted<br />
sesame seeds is dark coloured.<br />
Light sesame oil has a nutty<br />
flavour and is good for frying.<br />
Sesame oil contains a high smoke<br />
point and is the least prone among<br />
oils to turn rancid.<br />
Rice bran oil: Rich<br />
in monounsaturated and<br />
polyunsaturated fats and free of<br />
trans-fats, this oil is known as the<br />
heart-friendly oil. It is extracted<br />
from hard outer brown layer of<br />
rice. It lowers the cholesterol<br />
levels, boosts immune system, and<br />
aids weight loss. It has high smoke<br />
point, which makes it useful for<br />
stir frying and deep-frying.<br />
Says a 2016 report in the<br />
‘Journal of Clinical Lipidology’<br />
“Using a blend of sesame oil and<br />
rice bran oil as cooking oil showed<br />
a significant antihypertensive<br />
and lipid-lowering action and had<br />
noteworthy additive effect with<br />
antihypertensive medication.”<br />
Another report, in ‘The American<br />
Journal of Medicine’, supports this<br />
as it concludes, “A novel blend<br />
of 20% cold-pressed unrefined<br />
sesame oil and 80% physically<br />
refined rice bran oil as cooking<br />
oil, lowered hyperglycemia and<br />
improved the lipid profile in type 2<br />
diabetes mellitus patients.”<br />
Flaxseed oil: If your<br />
obesity has exposed you to<br />
diabetes, using flaxseed oil<br />
may help in decreasing the<br />
incidence of insulin resistance.<br />
It has high fibre content and is<br />
rich in potassium and omega-3<br />
fatty acids. It reduces the risk of<br />
heart-related problems, plays a<br />
role in burning body’s fat, and<br />
its mucilage can help the glucose<br />
from foods to be released and<br />
digested into the blood more<br />
slowly, thereby preventing sudden<br />
spikes in blood sugar levels.<br />
Canola Oil: Canola oil has<br />
beneficial alpha-linolenic acid, a<br />
kind of omega-3 fatty acid. Alphalinolenic<br />
acid has been suggested<br />
to have anti-inflammatory<br />
properties that may benefit<br />
cardiovascular disorders.<br />
When it comes to eating for<br />
weight loss and better health,<br />
choosing the right oil may be<br />
your first step. Nutrition experts<br />
advise that you rotate your oil<br />
every 2 or 2.5 months so that you<br />
get nutrition from every variety<br />
of oil. Regardless of which oil you<br />
choose, you’ll need to consume<br />
it in moderation if you want to<br />
lose weight. Weight loss needs<br />
a sustained nutritious diet of<br />
whole grains, fresh produce, lean<br />
proteins, and healthy fats and oils.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
A Promotional Feature<br />
Obesity:<br />
A Worldwide Epidemic<br />
Obesity can simply be defined<br />
as having too much of body fat and<br />
is absolutely different from being<br />
overweight, which means having<br />
excessive weight. WHO – World Health<br />
Organization – has termed obesity<br />
as an epidemic as the diseases that<br />
are prevalent with its conditions are<br />
becoming more and more common and<br />
rising at an alarming level.<br />
When we say obesity causes<br />
weight gain, we need to understand<br />
the factors that are associated with<br />
unnatural weight gain: What causes it<br />
to happen? What are the symptoms to<br />
be watched out for? And, what can we<br />
do to prevent us from it?<br />
At Diet Clinic nutrition expert Sheela<br />
Seharawat explains that gain in weight<br />
can be because of muscles, fat, bone<br />
and or water in our body. In the case of<br />
obesity, it is the fat that causes gain in<br />
weight to levels that it starts disrupting<br />
normal life, making us susceptible to<br />
life-threatening diseases.<br />
What causes Obesity?<br />
It is typically a very complex<br />
condition that can be associated with<br />
a variety of reasons. At times it could<br />
be certain disorder of the body that<br />
could trigger excessive accumulation<br />
of fat or it could simply be a result of<br />
poor dietary choices and sedentary<br />
lifestyle that one chooses. Here are<br />
some common causes responsible<br />
for obesity:<br />
• Hormonal disturbances:<br />
The fat cells in our<br />
body produce leptin.<br />
The hypothalamus<br />
(a part of the brain<br />
that navigates food<br />
intakes) receives<br />
signals from leptin<br />
when we are full<br />
and need to stop<br />
eating. When there<br />
are disturbances<br />
with this hormone,<br />
leptin does<br />
not signal the<br />
brain, and the<br />
brain doesn’t<br />
understand when<br />
to stop eating, thereby making us<br />
consume more and more food.<br />
• Genetically inherited: It has been<br />
observed that obese parents raise<br />
obese children as compered to their<br />
leaner counterparts. Obese genes of<br />
parents dominate the genes of their<br />
children.<br />
• Junk food: This has been framed as<br />
one of the prime causes of obesity.<br />
Junk foods like greasy burgers,<br />
fries and aerated sodas are highly<br />
processed and pose health hazards<br />
not only to our weight, but also to<br />
our glucose levels.<br />
• Addicted to food: This is dangerous<br />
as it makes us have no control on<br />
food and eating habits. We feel<br />
happy but never satisfied and keep<br />
on eating. It gives us a sense of<br />
relief.<br />
• Certain medications: Medicines<br />
and insulin levels have also been<br />
associated with obesity.<br />
What are the effects of<br />
Obesity?<br />
Some of the major problems that<br />
obesity has often been linked to are:<br />
• Cardiovascular disorders / Heart<br />
ailments<br />
• High Blood Pressure or<br />
Hypertension<br />
• Diabetes<br />
• Acute Back Pain<br />
• Osteoarthritis<br />
• Depression<br />
Diet and Obesity<br />
The amount of calories that we<br />
intake through food and drinks have<br />
a direct impact on our weight. When<br />
calorie intake and consumption is<br />
almost same, we maintain a balanced<br />
and constant weight, but when the<br />
intake is higher than used, we gain<br />
weight through fat. Excess calories are<br />
stored in the body as fats. It simply<br />
means we need to make healthier food<br />
choices.<br />
According to Sheela Seharawat,<br />
the best way to do it is by swapping<br />
unhealthy and energy-rich foods<br />
like fast foods, processed goods<br />
and sugary drinks with healthier<br />
foods like fruits, vegetables, whole<br />
grains, lean meats and poultry,<br />
eggs and dairy and dairy<br />
products.<br />
Dietician Sheela Seharawat<br />
Mentor - www.dietclinic.in<br />
13 years<br />
1,00,000+ Happy Clients<br />
80 Dieticians / 34 Clinics<br />
Customer care no 8010888222
26 wellness<br />
focus<br />
Does Exercise Boost<br />
Weight Loss?<br />
Are you afraid to exercise, in<br />
case it makes you hungry, so you<br />
eat more? Although it’s logical to<br />
assume that exercise stimulates<br />
appetite, this doesn’t seem to be<br />
the case. In fact, when you exercise<br />
with high intensity, your appetite<br />
may even be suppressed for a<br />
short period of time.<br />
When it comes to losing fat, diet<br />
and exercise work best together.<br />
In a recent trial, over 400 women<br />
were divided into four groups.<br />
One was asked to follow a caloriereduced<br />
diet, and another to<br />
exercise 45 minutes a day for five<br />
days a week. A third group was<br />
asked to both exercise and diet,<br />
while the fourth group made no<br />
changes to their usual diet and<br />
lifestyle. After a year, those in the<br />
exercise-only group lost around<br />
2kg each, those in the diet group<br />
lost 7kg, while those who did both<br />
lost an impressive 9kg over the<br />
year. Not surprisingly, those who<br />
did nothing lost<br />
no weight at all.<br />
So which<br />
exercise is<br />
best to burn those pounds? Those<br />
who were most successful took<br />
part in regular, moderate-intensity<br />
aerobic exercise such as brisk<br />
walking, cycling or using gym<br />
cardio machines. They started<br />
slowly and gradually increased<br />
to 45 minutes activity a day.<br />
Interestingly, the women who lost<br />
the most weight and body fat were<br />
those who kept a food journal in<br />
which they wrote down everything<br />
they ate and drank, and who ate<br />
more home-cooked meals rather<br />
than eating out in restaurants.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
27<br />
Should You Take<br />
Herbal Supplements?<br />
Says a 2013 report in the<br />
‘Journal of Diabetes & Metabolic<br />
Disorders’, “Studies with seaweed<br />
laminaria, virgin olive oil, catechinenriched<br />
green tea, oolong tea,<br />
yacon syrup, psyllium fibre,<br />
black Chinese tea, sea buckthorn<br />
and bilberries show significant<br />
decreases in body weight. No<br />
significant adverse effects were<br />
reported. Green Tea and Black<br />
Chinese Tea seem to have<br />
satisfactory anti-obesity effects.”<br />
Another report in the journal<br />
‘Complementary Therapies in<br />
Clinical Practice’ in 2016,<br />
maintains that supplements<br />
are of benefit in maintaining<br />
health in those who<br />
are obese. The<br />
study suggests that<br />
pomegranate extract<br />
consumption may<br />
reduce complications<br />
linked with obesity.<br />
According to the<br />
‘Bulletin of Faculty<br />
of Pharmacy’, Cairo<br />
University, “Recent<br />
researches have<br />
demonstrated the<br />
potential of natural<br />
products to counteract<br />
obesity.<br />
Multiple<br />
natural<br />
product<br />
combinations may<br />
result in a synergistic<br />
activity that increases<br />
their bioavailability and<br />
action on multiple molecular<br />
targets, offering advantages over<br />
chemical treatments.” However,<br />
the report makes it clear, “Diet<br />
and exercise have been the<br />
mainstays for weight control.<br />
Natural products can play a safe<br />
and effective role with obesity,<br />
specially those containing<br />
fibres, polyphenols, sterols, and<br />
alkaloids. In addition, they are<br />
a good supplement for vitamins<br />
and minerals. In general, natural<br />
products with potential action in<br />
treatment of obesity act as body<br />
cleansers, regulate metabolism,<br />
dissolve fat in the body, help<br />
to eliminate craving of food,<br />
stimulate glandular secretions,<br />
reduce water retention, boot<br />
energy and help in constipation.<br />
However, their use should be in<br />
conjunction with regular exercise,<br />
as well as dietary and behavioural<br />
modifications.”<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
28 wellness<br />
focus<br />
Lose Weight As A Family<br />
Eating well, and keeping<br />
active, was the normal way of<br />
life less than 50 years ago. So<br />
was eating fresh, local produce.<br />
Kids walked or cycled to school,<br />
and automatically played outside<br />
afterwards, until called in for a<br />
home-cooked, nutritious meal.<br />
Technological inventions have<br />
encouraged inactivity, while fast,<br />
processed, convenience foods have<br />
reduced the nutrient quality of<br />
many people’s diet. This change in<br />
eating and lifestyle habits means<br />
many people are gaining weight<br />
and struggling to see where they<br />
are going wrong. If you’re cooking<br />
for your family, there’s a good<br />
chance this problem won’t just<br />
affect you. Often, a predisposition<br />
for gaining weight can run in the<br />
family, meaning you and your<br />
children could be staring at the<br />
same fate.<br />
There is a plus side though, and<br />
that is that you have an instant<br />
support group in your family.<br />
Losing weight is hard work and<br />
requires a lot of dedication, so it<br />
helps if you can go through it with<br />
someone who understands the<br />
difficulties and the triumphs.<br />
If you’re looking to join a<br />
slimming group, you will need<br />
to ensure that they accept<br />
adolescents, as many don’t for<br />
health reasons. Alternatively, you<br />
can develop your own regime<br />
simply through cutting back on<br />
fatty and sugary foods, increasing<br />
your intake or fruit and vegetables,<br />
and upping your level of physical<br />
activity. This is the standard of<br />
most diets and, if you stick to it, it<br />
can prove very effective.<br />
There are plenty of activities<br />
you can do as a family, from<br />
going on family bike rides and<br />
swimming, to walking to school or<br />
work rather than driving.<br />
The first step before you make<br />
any changes to your lifestyle<br />
though, is to discuss it with your<br />
GP. As children are obviously<br />
still growing, it is important that<br />
weight loss does not affect their<br />
development. Often, it’s a case<br />
of helping them maintain their<br />
weight as they grow taller so they<br />
naturally start to slim down. Your<br />
doctor can discuss the right way to<br />
go about things, offer advice about<br />
any additional health problems,<br />
and help your family navigate their<br />
way through the healthy weight<br />
loss maze.<br />
Eating better and becoming<br />
more active may start out as a<br />
chore, but you’ll soon notice the<br />
difference in your fitness, energy<br />
levels and improved mood and it’ll<br />
become a way of life. The basic<br />
steps of getting your nutrition<br />
right and being more active is<br />
the very first step in optimising<br />
your chances of a long, healthy<br />
lifespan!<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
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emotional<br />
30 wellness<br />
- C. G. Jung<br />
Show me a sane<br />
man and I will<br />
cure him for you.<br />
Why We<br />
Would Love<br />
To Be Superheroes<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
31<br />
Superman, Batman, Wonder Woman, Spiderman, The Avengers... the list of<br />
superheroes featured in popular culture and entertainment media of every<br />
society is long. We love them because the crusaders, often caped, fight for<br />
justice, save the day, and bash up criminals. Some start off by fighting back<br />
following harm to themselves, moving on to fight for the society as a whole.<br />
All of us would like to be them. Neuroscientists now say that this is because of<br />
the hormone oxytocin that maintains a feeling of fairness or justice in us.<br />
Research published in ‘The<br />
Journal of Neuroscience’ says that<br />
punishing a wrongdoer may be<br />
more rewarding to the brain than<br />
supporting a victim. In a study,<br />
titled, ‘Neurobiological Mechanisms<br />
of Responding to Injustice’,<br />
researcher Mirre Stallen and<br />
colleagues started with the premise<br />
that people are particularly sensitive<br />
affected by the injustice, or<br />
whether one was a third-party<br />
observer of a violation occurring<br />
to another. The reward-related<br />
brain regions were preferentially<br />
involved in punishment compared<br />
to compensation. So, punishing<br />
a wrongdoer was way<br />
to injustice. They wanted to<br />
explore the processes that underlie<br />
the perception of injustice, and<br />
the subsequent decisions to either<br />
punish transgressors or compensate<br />
victims.<br />
In the study, participants<br />
played a game in which two<br />
players, a ‘Taker’ and a Partner’,<br />
each started out with 200 chips.<br />
The Taker could steal up to 100<br />
of the Partner’s chips, and then<br />
the Partner could retaliate by<br />
spending up to 100 chips to<br />
reduce the Taker’s stash by up to<br />
300 chips. Participants played as<br />
either a Partner or an Observer,<br />
who could either punish the Taker<br />
or help the Partner by spending<br />
chips to increase the Partner’s<br />
stash.<br />
The researchers observed that<br />
neural mechanisms underlying<br />
punishment differed depending<br />
on whether one was directly<br />
more rewarding to the brain than<br />
supporting a victim.<br />
Before beginning the<br />
experiment, all participants were<br />
given a nasal spray, with some<br />
randomly assigned to receive<br />
the hormone oxytocin, which<br />
has been suggested to have a<br />
role in punishing. Participants<br />
in the oxytocin group chose to<br />
give more frequent, but less<br />
intense, punishments. This finding<br />
implicates oxytocin in corrective<br />
punishments akin to a ‘slap on the<br />
wrist’ to maintain fairness.<br />
Says the study, “The perception<br />
of injustice is a fundamental<br />
precursor to many disagreements,<br />
from small struggles at the dinner<br />
table to wasteful conflict between<br />
cultures and countries. Despite its<br />
clear importance, relatively little<br />
is known about how the brain<br />
processes these violations.” “The<br />
results,” concludes the study,<br />
“provide valuable insights into<br />
the fundamental neurobiological<br />
mechanisms underlying social<br />
injustice.”<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
emotional<br />
32 wellness<br />
Are You A Hoarder?<br />
All of us have keepsakes,<br />
items that have particularly<br />
fond memories. But what’s with<br />
people who store mail, discarded<br />
gadgets, magazines, newspapers,<br />
old clothes, paper and plastic<br />
bags, cardboard boxes, and even<br />
trash? Compulsive hoarding sees<br />
people have a persistent difficulty<br />
in discarding or parting with<br />
possessions, regardless of their<br />
actual value. The behaviour can<br />
take alarming proportions and<br />
usually has detrimental effects<br />
- emotional, physical, social and<br />
financial - for a hoarder and their<br />
family members. The large piles of<br />
stuff in the house keep growing so<br />
it’s difficult to move around and sit<br />
or eat together as a family.<br />
The Mayo Clinic defines a<br />
Hoarding disorder as “a persistent<br />
difficulty discarding or parting<br />
with possessions because of a<br />
perceived need to save them. A<br />
person with hoarding disorder<br />
experiences distress at the<br />
thought of getting rid of the items.<br />
Excessive accumulation of items,<br />
regardless of actual value, occurs.”<br />
According to the Anxiety And<br />
Depression Association Of America<br />
(ADAA), someone who hoards may<br />
exhibit the following behaviour:<br />
• Inability to throw away<br />
possessions<br />
• Severe anxiety when attempting<br />
to discard items<br />
• Great difficulty categorising or<br />
organising possessions<br />
• Indecision about what to keep<br />
or where to put things<br />
• Distress, such as feeling<br />
overwhelmed or embarrassed<br />
by possessions<br />
• Suspicion of other people<br />
touching items<br />
• Obsessive thoughts and actions:<br />
Fear of running out of an<br />
item or of needing it in the<br />
future; checking the trash for<br />
accidentally discarded objects<br />
• Functional impairments,<br />
including loss of living space,<br />
social isolation, family or marital<br />
discord, financial difficulties and<br />
health hazards.<br />
Besides, hoarders are<br />
embarrassed about their<br />
possessions and feel uncomfortable<br />
when others see them. Their<br />
clutter is often at the expense of<br />
livable space. They feel guilty or<br />
ashamed after acquiring more and<br />
more items, and they may also find<br />
themselves in debt. Some people<br />
with a hoarding disorder may<br />
recognise and acknowledge that<br />
they have a problem while others<br />
may not see a problem.<br />
Hoarding, say mental health<br />
professionals, is a disorder that<br />
may be present on its own or as<br />
a symptom of another disorder<br />
like an obsessive-compulsive<br />
personality disorder (OCPD),<br />
attention-deficit/hyperactivity<br />
disorder, and depression.<br />
Says the American Psychiatric<br />
Association, treatment can help<br />
people with hoarding disorder<br />
decrease their saving, acquisition<br />
and clutter, and live safer, more<br />
enjoyable lives.<br />
There are two main types of<br />
treatment that help people with<br />
hoarding disorder: Cognitivebehavioural<br />
therapy (CBT) and<br />
medication.<br />
During CBT, hoarders gradually<br />
learn to discard unnecessary items<br />
with less distress, diminishing their<br />
exaggerated perceived need or<br />
desire to save these possessions.<br />
They also learn to improve skills<br />
such as organisation, decisionmaking<br />
and relaxation. For<br />
some people, medications are<br />
helpful and may help improve<br />
symptoms. If you or someone you<br />
know is experiencing symptoms<br />
of hoarding disorder, contact<br />
your doctor or mental health<br />
professional.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
ITS RAW, ITS YOGIC
emotional<br />
34 wellness<br />
Why People Get Into<br />
Bar Brawls<br />
Drunken bar fights,<br />
unfortunately, have a very long<br />
history. Verbal insults, often<br />
leading to acts of physical<br />
aggression or unwanted physical<br />
contact, can lead to serious<br />
physical violence and casualties.<br />
Why do people get aggressive<br />
after drinking?<br />
In a study led by Thomas<br />
Denson of the University of New<br />
South Wales in Australia, in the<br />
journal ‘Cognitive, Affective,<br />
& Behavioral Neuroscience’<br />
which is an official journal<br />
of the Psychonomic Society<br />
and is published by Springer,<br />
researchers used magnetic<br />
resonance imaging (MRI) scans<br />
that measure blood flow in the<br />
brain to better understand why<br />
people often become aggressive<br />
and violent after drinking<br />
alcohol. After only two drinks, the<br />
researchers noted changes in the<br />
working of the prefrontal cortex<br />
of the brain, the part normally<br />
involved in tempering a person’s<br />
levels of aggression.<br />
According to most theories,<br />
alcohol-related aggression<br />
is caused by changes in the<br />
prefrontal cortex. However,<br />
there is a lack of substantial<br />
neuroimaging evidence to<br />
substantiate these ideas. In<br />
this study, the research teams<br />
recruited 50 healthy young men<br />
who were either given two drinks<br />
containing vodka, or placebo<br />
drinks without any alcohol. While<br />
lying in an MRI scanner, the<br />
participants then had to compete<br />
in a task, which has regularly<br />
been used over the past 50 years<br />
to observe levels of aggression in<br />
response to provocation.<br />
The MRI allowed the<br />
researchers to see which areas<br />
of the brain were triggered<br />
when the task was performed.<br />
They could also compare the<br />
difference in scans between<br />
participants who had consumed<br />
alcohol and those who hadn’t.<br />
Being provoked was found to<br />
have no influence on participants’<br />
neural responses. However, when<br />
behaving aggressively, there was<br />
a dip in activity in the prefrontal<br />
cortex of the brains of those who<br />
had consumed alcoholic drinks.<br />
This dampening effect was also<br />
seen in the areas of the brain<br />
that are involved in reward. Also,<br />
heightened activity was noted in<br />
the hippocampus, the part of the<br />
brain associated with people’s<br />
memory.<br />
“Although there was an overall<br />
dampening effect of alcohol<br />
on the prefrontal cortex, even<br />
at a low dose of alcohol we<br />
observed a significant positive<br />
relationship between dorsomedial<br />
and dorsolateral prefrontal<br />
cortex activity and alcoholrelated<br />
aggression,” explains<br />
Denson. “These regions may<br />
support different behaviours,<br />
such as peace versus aggression,<br />
depending on whether a person is<br />
sober or intoxicated.”<br />
An earlier study in 2013, by<br />
a team of researchers led by<br />
Penn State sociologists, found<br />
that in one-third of barroom<br />
brawls bystanders stepped in<br />
non-aggressively. About 72%<br />
fights were broken like this.<br />
Most of those that jumped in<br />
were male, and they were<br />
more likely to step in when<br />
both participants in the<br />
fight were also male.<br />
The researchers<br />
noted, “Aggression<br />
in bars is largely a<br />
male phenomenon,<br />
with bars being<br />
settings with<br />
heightened<br />
concerns<br />
regarding male<br />
honour and<br />
identity.”<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
family<br />
36 wellness<br />
Gifting A Life<br />
To Another:<br />
Will Your Family<br />
Support You?<br />
Giving, it is said, is not about making a<br />
donation. It is about making a difference. Each<br />
one of us was born to make a difference to<br />
someone’s life. In fact, each one of us can make<br />
a difference to and save many lives, even after<br />
we cross over.<br />
Modern surgical techniques have<br />
made it possible to replace damaged<br />
organs or tissues of someone with<br />
healthy ones from a departed donor.<br />
And yet many people on the waiting<br />
list for organ donation die each year<br />
without receiving organs. As medical<br />
advances continue, the need for<br />
transplants keeps growing. But there<br />
are not as many organs available to be<br />
transplanted, as there are people who<br />
need them. In fact, an acute shortage<br />
of donated organs is a real problem all<br />
across the world.<br />
Because each additional donor can<br />
mean several saved lives, it is crucial<br />
to make more and more people aware<br />
of its need, to bust myths surrounding<br />
organ donation, to change people’s<br />
attitude towards it, and highlight the<br />
extremely important role that the<br />
family plays in the process of organ<br />
donation.<br />
Unfortunately, very few people<br />
ever discuss their wish to donate<br />
their organs with their family or their<br />
doctor. It’s important that you talk to<br />
your family about it because it is the<br />
family members that will make the final<br />
decision regarding organ donation after<br />
you. If you and your family members<br />
have discussed organ donation before<br />
entering the hospital, the process of<br />
donation becomes much easier.<br />
To understand the issue better let’s<br />
look at certain facts of organ<br />
donation:<br />
What are the organs<br />
that can be donated?<br />
Major organs that can be<br />
donated include the heart, lungs,<br />
kidneys, and liver, and tissues<br />
include bone, corneas, skin, and<br />
heart valves.<br />
What kinds of<br />
donations are possible?<br />
Living Donation: It is only<br />
possible if the donor can still live<br />
a healthy life without that organ<br />
or tissue. Many types of living<br />
donation are of regenerative<br />
tissue. This type of tissue grows<br />
back naturally after some of it<br />
is removed. Bone marrow is a<br />
commonly donated tissue of this type.<br />
Non-regenerative tissue does not grow<br />
back again once it is removed. Kidney<br />
donation is the most common form of<br />
this donation. Out of the two kidneys, if<br />
one is donated, the remaining one can<br />
carry out the normal functions of both<br />
kidneys.<br />
Most living organ donors are<br />
relatives of the person receiving the<br />
transplant. Advances in medicine have<br />
also made it possible for people who<br />
are not blood relatives to the person<br />
who needs a transplant to make a<br />
donation. Living donation by a relative<br />
- Anne Frank<br />
No one has<br />
ever become<br />
poor by giving.<br />
or friend is called directed donation.<br />
Living donation can also be nondirected.<br />
Donations of bone marrow by<br />
volunteers are a common form of this<br />
type of donation.<br />
Deceased Donation: Most<br />
transplanted organs and tissues come<br />
from people who have died. The<br />
process of donation begins with your<br />
consent to be a donor. Registering<br />
usually takes place many years before<br />
donation becomes possible. If the<br />
deceased is registered as a donor and<br />
the family has given a legal consent<br />
for donation, a medical evaluation<br />
takes place, including obtaining the<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
37<br />
deceased’s complete medical and social<br />
history from the family. First, organs<br />
are recovered, and then additional<br />
authorised tissues such as bone,<br />
cornea, and skin follow. All incisions are<br />
surgically closed.<br />
Who can be a donor?<br />
Most people can be donors. In<br />
deceased donation your age does<br />
not matter; what matters is the your<br />
physical condition. Specialist doctors<br />
decide in each case which organs and<br />
tissue are suitable. Organs and tissue<br />
from people in their 70s and 80s<br />
have been known to be transplanted<br />
successfully.<br />
To be a living donor, you must be in<br />
good physical and mental health and<br />
also need to be free from diseases that<br />
may affect the health of the person<br />
who receives the transplant. Living<br />
donors are usually aged between<br />
<strong>18</strong> and 60 years old. The donor and<br />
recipient usually have matching<br />
blood groups and tissue types. A<br />
test using the donor’s blood can also<br />
show whether the recipient’s immune<br />
system is likely to accept or reject the<br />
transplant.<br />
Can I donate despite<br />
an existing medical<br />
condition?<br />
Having a medical condition does not<br />
necessarily prevent you from becoming<br />
an organ or tissue donor after your<br />
death. The doctors, taking into account<br />
your medical history, can decide<br />
whether some or all organs or tissue<br />
are suitable for transplant.<br />
Is the decision<br />
irreversible?<br />
You always have the option to<br />
change your mind and can let your<br />
family know of it.<br />
Donor concerns & facts<br />
Organ donation is not as common<br />
as it should be because of the various<br />
misgivings surrounding it. The ‘Journal<br />
of National Medical Association’ (Vol.<br />
90, No.1), published in the USA, lists<br />
out some of the apprehensions that the<br />
donors and their families have:<br />
I worry that my body would not<br />
look good if I donated organs. I<br />
think that organ donation involves<br />
mutilation of the body.<br />
Fact: The donor is brought to<br />
the operating room. Multiple organ<br />
recovery is performed with organs<br />
being preserved through special<br />
solutions. Organs are always removed<br />
by a team of specialised doctors with<br />
great care and respect for the donor<br />
under sterile conditions. The surgical<br />
incision is closed and covered by a<br />
dressing. The body does not look<br />
disfigured or mutilated.<br />
I believe that organ donation<br />
interferes with the laws of nature or<br />
God.<br />
Fact: Every faith believes in<br />
helping others and acts of charity<br />
and kindness. There are very few<br />
acts of life that are more noble than<br />
donating a part of your body when<br />
you no longer need it. You are helping<br />
humanity.<br />
Doctors would not try as hard to<br />
save me if they knew I was an organ<br />
donor<br />
Fact: Absolutely untrue. The medical<br />
team does everything possible to save<br />
the patient’s life. At this point, whether<br />
or not the person is a registered donor<br />
is not considered at all. Doctors will<br />
always do the best they can.<br />
Time is crucial when it comes to<br />
recovery of the donated organs. It<br />
must be done quickly after death to<br />
ensure that the organs remain suitable<br />
for transplantation. The family has<br />
a say in the entire protocol of organ<br />
donation referral, consent, and eventual<br />
procurement.<br />
Collective effort<br />
Organ donation as a process<br />
needs the collective effort of family<br />
physicians, health-care specialists,<br />
nonprofit organisations, academia,<br />
government and media. Expanding<br />
donation opportunities, enhancing<br />
professional education about organ<br />
donation, increasing public awareness,<br />
improving media coverage to increase<br />
public awareness and reducing<br />
misconceptions will go a very long way.<br />
However, more than anyone else, it is<br />
the family of the donor that can make a<br />
difference by encouraging discussions<br />
on the issue and honouring the donor’s<br />
wish after they depart.<br />
Organ donation gives you and your<br />
family the opportunity to understand<br />
that when you donate organs, you<br />
are gifting someone another birthday,<br />
another anniversary, another laugh,<br />
another chance in life, another night<br />
under the stars, and another day<br />
of hope. This deed is about finding<br />
beautiful light of life in the midst of<br />
darkness of loss. Like someone has<br />
rightly said, “Don’t think of organ<br />
donation as giving up a part of yourself<br />
to keep a total stranger alive. It’s really<br />
a total stranger giving the whole of<br />
themselves to keep a part of you alive!”<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
family<br />
38 wellness<br />
How To Create A<br />
Family First Aid Kit<br />
Whether it’s a box, a drawer, a<br />
shelf, or a cupboard, most families<br />
have a space where they keep<br />
medicines and first aid products.<br />
But, often, these are a collection of<br />
random items accumulated over<br />
the years. And while this might be<br />
fine for the occasional headache,<br />
cut finger or sore throat, if a<br />
family member had a more serious<br />
injury or illness, you might want<br />
something a little more organised.<br />
That’s why it pays to create a<br />
family medicine box or first aid kit<br />
containing all the essentials.<br />
How to store<br />
It’s important to store medicines<br />
correctly. Choose a place that<br />
adults can easily access in a hurry<br />
but that’s out of reach for younger<br />
children. Make sure medicines are<br />
stored at the correct temperature.<br />
Most will need cool and dry<br />
conditions but some may need to<br />
be stored in the refrigerator so<br />
always check labels.<br />
What to include<br />
Deciding what to include in your<br />
first aid kit will depend largely<br />
on your own family and<br />
any recurring illnesses<br />
or health conditions you<br />
might have to deal with.<br />
For example, if you don’t<br />
have any particular health<br />
needs, your first aid kit<br />
might contain just the<br />
basic essentials. However,<br />
if you have a child with<br />
an allergy or if you live<br />
in a country where insect<br />
bites are commonplace,<br />
you might want to keep a supply of<br />
medicines that are regularly used.<br />
A basic first aid kit<br />
would contain the<br />
following items:<br />
• Plasters in a variety of sizes<br />
• Bandages to support injured<br />
limbs or to apply pressure<br />
to larger cuts while you seek<br />
medical treatment<br />
• Antiseptic ointment for small<br />
cuts and minor burns<br />
• Painkillers – although always<br />
check the expiry date and<br />
instructions for use before<br />
administering<br />
• A thermometer for checking<br />
children’s temperatures<br />
• Eyewash solution for removing<br />
grit or dirt from eyes<br />
• Medical tape to stick dressings<br />
to the skin. Medical tape is also<br />
useful for strapping an injured<br />
finger to its neighbour to create<br />
a temporary splint until medical<br />
attention is available<br />
• Tweezers for removing ticks<br />
or stings. It’s a good idea to<br />
research the correct way to<br />
remove ticks and insect stings<br />
so that you know the correct<br />
procedure in advance, rather<br />
than struggling in an emergency<br />
situation.<br />
When to replenish<br />
It’s important to check your first<br />
aid kit and medicine box regularly.<br />
Many medicines have an expiry<br />
date so always replace medicines<br />
as needed.<br />
It’s also useful to include<br />
accessories such as safety pins,<br />
cotton wool and disposable gloves<br />
in your kit. A list of emergency<br />
contact numbers, plus a list of local<br />
pharmacies, could also be handy<br />
when you need to find them in a<br />
hurry.<br />
Having a well-stocked first aid<br />
kit or medicine cabinet is just one<br />
step in maintaining your family’s<br />
health and safety. If you have<br />
young children or people with<br />
particular health risks, you might<br />
also find it beneficial to take part<br />
in a first aid course so that you will<br />
be well prepared in an emergency.<br />
Always follow your doctor’s<br />
guidance when choosing medicines<br />
for your family.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
39<br />
Have Good Neighbours<br />
For Peaceful Home Life<br />
A study that measures the<br />
connection between the experience<br />
of the home and wellbeing has<br />
found that no matter what the<br />
tenure or ownership status of a<br />
person’s home, one of the most<br />
significant features of a good<br />
home is a sense of security and<br />
confidence that you can ‘get<br />
away from it all’ at home. Good<br />
neighbours, good design and good<br />
management are all as important<br />
for wellbeing as a person’s tenure<br />
or tenancy. The research report,<br />
‘Homes & Wellbeing – Breaking<br />
down housing stereotypes’,<br />
suggests that social housing plays<br />
a positive role in protecting people<br />
from anxiety. It says, “Our research<br />
shows that the most crucial part<br />
of the home is the social fabric of<br />
the neighbourhood in which it’s<br />
embedded. The social value of<br />
tenure mix and giving people the<br />
opportunities to interact with each<br />
other, all reduce neighbourhood<br />
tension.” The study recommends,<br />
it’s more vital than ever that<br />
housing associations shape the<br />
future delivery for the wellbeing<br />
of its residents and society as a<br />
whole.<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
exercise<br />
40 wellness<br />
Fitness,<br />
Facebook & You<br />
Looking at the<br />
photographs of<br />
the fitness pursuits<br />
of your friends<br />
on the social<br />
media, whether<br />
on the elliptical<br />
at the gym,<br />
hiking through<br />
the wilderness or<br />
crossing a 10km<br />
finish line, can<br />
make some of you<br />
feel terrible about<br />
your shape, while<br />
others may be<br />
inspired by them,<br />
says a study on<br />
the impact of the<br />
social media on<br />
health.<br />
According to the study by researchers<br />
at Texas State University and the<br />
University of Arizona, no matter what the<br />
goal of the posters, whether it is to brag<br />
or simply to share a part of their lives, the<br />
pictures end up influencing the health of<br />
their social media pals.<br />
During the study, researchers have<br />
found that the more exercise-related<br />
posts a person sees on social media, the<br />
more concerned they feel about their own<br />
weight, which could result in unhealthy<br />
body image.<br />
“When people receive more posts about<br />
exercise, it makes them more concerned<br />
about their weight -- more self-conscious<br />
-- and that’s not a good thing,” says<br />
Stephen Rains, co-author of the study,<br />
- Anonymous<br />
The body achieves<br />
what the mind believes.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
41<br />
which appears in the journal ‘Health<br />
Communication’. People are especially<br />
likely to feel concerned about their<br />
weight when they perceive their friends,<br />
who post about physical activity, as<br />
being very similar to themselves.<br />
“We thought about this from<br />
the perspective of social<br />
comparison theory, and<br />
the idea that we use<br />
others as benchmarks<br />
to figure out where we<br />
stand,” explains Rains.<br />
“Similarity heightens<br />
social comparison; so<br />
if the person posting<br />
about exercise is<br />
someone who’s in<br />
your age group, has a<br />
similar build or a similar<br />
background, you might<br />
think that’s a pretty good<br />
reference, and that might<br />
spark in you even greater<br />
weight concern.”<br />
But this isn’t all bad news. For<br />
certain people, friends’ exercise posts<br />
seem to have a motivating effect when<br />
it comes to attitudes about exercise.<br />
Researchers found this to be true for<br />
people who are more likely to engage<br />
in ‘upward social comparisons’ or look<br />
at themselves in the light of people<br />
whom they aspire to be like. Says<br />
co-author Tricia Burke, “With upward<br />
social comparisons, you tend to<br />
compare yourself to those you perceive<br />
as superior to you. So, for example, if<br />
you’re in a classroom, you’d compare<br />
yourself to the smartest kid in class.<br />
In terms of exercise, if a person is<br />
posting a lot about exercise, they must<br />
be really fit, so you’re using that as a<br />
motivator.”<br />
In contrast, the study says that<br />
those who engage in ‘downward social<br />
comparisons’ use as their benchmark<br />
people who they perceive as doing<br />
less well than they are. Tendency to<br />
engage in downward comparisons did<br />
not have an impact on weight concern<br />
or exercise attitudes in the study. The<br />
findings suggest that social media’s<br />
impact on health is indeed real, if<br />
nuanced, and deserves additional<br />
attention.<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
exercise<br />
42 wellness<br />
Over 40? Here’s How You<br />
Could Improve Metabolism<br />
By Jasmin Waldmann<br />
Once you’re over 40, it’s a lot<br />
easier to gain a few pounds than<br />
it is to drop them. I’m often asked<br />
about the best ways to improve<br />
your metabolism after 40.<br />
As the body and mind are<br />
programmed to survive, it stores<br />
extra calories whenever possible.<br />
The main reason why the<br />
metabolism decreases over time is<br />
because of the loss<br />
of muscles after<br />
the age of 25<br />
to 30 years.<br />
If you don’t<br />
work out,<br />
the muscles<br />
atrophy<br />
slowly and<br />
continuously.<br />
Here are the best ways<br />
to improve or maintain a<br />
high metabolism:<br />
• Lift heavy<br />
weights. With the<br />
right posture and technique,<br />
women should do this at least<br />
three times a week and men,<br />
minimum twice a week.<br />
• Keep moving. Use stairs<br />
instead of lift; go to your coworker<br />
instead of calling out or<br />
sending a message.<br />
• Eat well. Make sure to have<br />
at least two good meals a day.<br />
• Eat right. Have enough<br />
good protein. An average<br />
person needs 0.9 gram/kg of<br />
the body weight every day.<br />
If you work out frequently<br />
and heavily enough, this goes<br />
even higher. Choose the right<br />
sources. Have more protein<br />
from vegetables than animals<br />
• Laugh! This is good not<br />
only for your emotional fitness;<br />
laughter also burns calories and<br />
is a good training for the belly<br />
muscles.<br />
• Try fasting. Intermediate<br />
fasting for 17-20 hours, two<br />
to three times a week, can<br />
stimulate the metabolism. This<br />
fast involves drinking only<br />
water and herbal tea - without<br />
sugar and milk. The most<br />
beneficial time to do it is after<br />
lunch and then directly have<br />
breakfast the next morning.<br />
However, this is tough for a lot<br />
of people and so I advice them<br />
to stop eating after dinner and<br />
then have lunch directly the<br />
next day.<br />
• Sleep<br />
well. Make<br />
sure<br />
you get<br />
sound<br />
sleep<br />
every night.<br />
There is a very<br />
close connection<br />
between sleep<br />
deprivation and appetite. When<br />
you’re sleep-deprived, your<br />
metabolic system goes out of<br />
balance, which affects your<br />
choices of food. You will end up<br />
eating carbs, salty and fatty food.<br />
• Take popular tips<br />
with a pinch of salt.<br />
Drinking ice-cold water to<br />
increase your metabolism, or<br />
drinking green tea and black<br />
coffee, are a part of popular<br />
advice but please take this with<br />
a pinch of salt. They have their<br />
side effects.<br />
Following these tips will not<br />
only keep your metabolism high<br />
and your body in good shape,<br />
it will also protect you from a<br />
disease like osteoporosis. Along<br />
with a fit body, you will also have a<br />
fit brain all your life.<br />
Jasmin Waldmann is an<br />
international Mind & Body<br />
Transformation Expert. She is the<br />
author of the book ‘Change Me’.<br />
Visit www.jasminwaldmann.com<br />
to know more. Book available on<br />
amazon.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
exercise<br />
44 wellness<br />
Are You Jymmin?<br />
Pain is often a consequence of<br />
illness, injury or intense physical<br />
exercises. A lot of adults suffer<br />
chronic pain and feel constrained<br />
by it. There are several options to<br />
help manage this. Scientists at the<br />
Max Planck Institute for Human<br />
Cognitive and Brain Sciences (MPI<br />
CBS) in Leipzig have found Jymmin<br />
as an alternative to painkillers or<br />
heat therapy. Jymmin, or jamming<br />
in the gym, is a mixture of working<br />
out on gym machines and free<br />
musical improvisation. It is a new<br />
fitness technology that makes us<br />
less sensitive to pain.<br />
In Jymmin, fitness machines<br />
are modified in a way that<br />
movement strength on the<br />
abdominal trainer, pull<br />
bar or stepper creates a<br />
wide range of sounds.<br />
Software for music<br />
composition developed<br />
at MPI CBS and a<br />
related sensor system<br />
enable users to produce<br />
a unique accompaniment<br />
from each fitness machine.<br />
The exerciser becomes the<br />
composer and the machines<br />
their instruments.<br />
Researchers at the Max<br />
Planck Institute for<br />
Human Cognitive and<br />
Brain Science, led by<br />
Thomas Fritz, asked<br />
the participants to fill<br />
out a standardised<br />
medical<br />
questionnaire<br />
about their<br />
mental state.<br />
Then they were<br />
asked to choose<br />
between fitness<br />
machines such as<br />
a stomach trainer,<br />
a weight tower,<br />
or a stepper, and<br />
initiate a tenminute<br />
workout.<br />
One group did<br />
their first workout<br />
on conventional fitness machines<br />
while listening passively to music.<br />
The second group started with<br />
the Jymmin machines and actively<br />
produced music while they<br />
were exercising. After the first<br />
workout, the participants once<br />
again recorded their mood on a<br />
questionnaire, and then swapped<br />
with the other group for a second<br />
ten-minute workout.<br />
The researchers found that<br />
actively making music during<br />
physical exertion improves<br />
mood to a far greater extent<br />
than listening to music passively.<br />
When the participants began their<br />
workout on the Jymmin machines<br />
they retained their good mood<br />
even after the second workout<br />
during which they listened to<br />
music passively. “We found<br />
that Jymmin increases the pain<br />
threshold,” says Fritz. “On average,<br />
participants were able to tolerate<br />
10% more pain from just ten<br />
minutes of exercise on our Jymmin<br />
machines, some of them even up<br />
to 50%.”<br />
From previous studies<br />
neuroscientists already knew<br />
that sports increase our pain<br />
threshold. “Jymmin showed<br />
these effects to be even stronger<br />
compared to normal workouts,”<br />
Fritz states. After Jymmin, the<br />
participants were able to immerse<br />
their forearm into ice water of one<br />
degree Celsius for five seconds<br />
longer compared to a conventional<br />
exercise session. That means,<br />
Jymmin helped patients to reach<br />
their pain threshold later.<br />
Scientists working with Fritz<br />
think one of the main reasons for<br />
this might be the increased release<br />
of endorphins: The higher their<br />
level, the more tolerant we are to<br />
pain. The combination of physical<br />
exertion and making music seems<br />
to trigger the release of endorphins<br />
in a particularly efficient way.<br />
Interestingly, the effect size<br />
was dependent on the individual<br />
experience of pain.<br />
The participants<br />
with the highest<br />
pain threshold<br />
benefitted the<br />
most from this<br />
training method.<br />
A study with<br />
chronic pain patients<br />
furthermore seems to<br />
imply that Jymmin can<br />
also reduce anxiety, a<br />
contributor to chronic<br />
pain.<br />
To know more about Jymmin,<br />
visit www.mpg.de/7692611/<br />
jymmin-music-sport<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
elationship<br />
46 wellness<br />
Is Social Media Intruding<br />
On Your Relationships?<br />
So, you’re enjoying a quiet night in with<br />
a loved one, watching your favourite TV<br />
show together, but, every two minutes,<br />
you see them checking their phone.<br />
It’s infuriating. You know that they’re<br />
checking their social networks but you<br />
just want them to relax and enjoy their<br />
time with you – without picking up<br />
their phone!<br />
Or perhaps you’ve gone out for a family<br />
meal but everyone is more interested in looking<br />
at their phones rather than chatting and<br />
enjoying time together – leaving you feeling<br />
exasperated.<br />
Social media is a constant presence in most<br />
of our lives. Whether you’re catching up on<br />
celebrity gossip, seeing what your friends are<br />
up to, or replying to messages from friends,<br />
it can feel like we need to be constantly<br />
connected to the outside world. But when this<br />
gets in the way of enjoying quality interactions<br />
with the people we’re with in real life, it can<br />
have a negative impact on relationships. After<br />
all, no one wants to feel like they are second<br />
place to a smartphone!<br />
When we prioritise our phone over a<br />
person, it sends a strong message that the<br />
person is not important enough to deserve<br />
your attention. You wouldn’t try to hold two<br />
or three meaningful conversations at once<br />
with different people in real life because you<br />
wouldn’t be able to give each one the attention<br />
- Henry Winkler<br />
Assumptions are<br />
the termites of<br />
relationships.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
47<br />
it deserves. Yet this is exactly what we<br />
do when we’re using our phones to<br />
talk to other people who aren’t in the<br />
room, while also spending time with a<br />
friend or loved one.<br />
It’s easy to see why social media<br />
is increasingly cited as a cause of<br />
arguments between couples and<br />
family members. If you’ve ever argued<br />
with a loved one about internet usage,<br />
here are some ways to stop social<br />
media causing arguments within your<br />
relationships:<br />
Set boundaries – Agree<br />
when and where it’s okay to spend<br />
time on your phone. For example,<br />
you could agree there should be no<br />
phones at the dinner table, when<br />
watching a movie at home together or<br />
while having a conversation.<br />
Don’t be secretive – If<br />
someone asks, “What are you looking<br />
at?” be open and honest. If you<br />
constantly say “Nothing” or hide<br />
your screen away, it can make them<br />
suspicious, which is when mistrust<br />
can sneak into your relationship.<br />
Set a time limit – If your<br />
partner or teen is tapping away<br />
on their phone but you want their<br />
attention, suggest a time limit of five<br />
minutes. For example, “Hey, I know<br />
you’re in the middle of something on<br />
your phone but can we talk in five<br />
minutes?”<br />
Show respect – Remember<br />
how important social media is to your<br />
teens. It’s not trivial to them, it’s their<br />
way of connecting with their friends,<br />
so while you might want to limit their<br />
time online, be ready to compromise.<br />
Schedule downtime – Let<br />
your social contacts know if you’re<br />
going to be away from your phone<br />
for a while. For instance, if you’re<br />
heading out to a family dinner, put an<br />
update on your networks to say you’ll<br />
be away from your phone for the<br />
evening. This way, you won’t feel you<br />
need to check and reply to messages<br />
throughout the meal.<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
elationship<br />
48 wellness<br />
Could You Benefit From<br />
Sibling Counselling?<br />
Marriage counselling is nothing<br />
new and organisations have been<br />
helping couples mend rifts in their<br />
relationships for decades, enabling<br />
married couples to stay together<br />
rather than going through divorce.<br />
But, of course, there are lots of<br />
other types of relationships where<br />
you could be facing difficulties<br />
with a loved one. Counsellors have<br />
recognised this and are beginning<br />
to expand their services to offer<br />
help to people wanting to heal<br />
family fall-outs.<br />
One relationship that is<br />
often beset by arguments and<br />
resentment is that between<br />
brothers and sisters. Whether it’s<br />
long-held tensions resulting from<br />
childhood or ongoing arguments<br />
caused by personality clashes,<br />
many people struggle to maintain<br />
a good relationship with their<br />
sibling. But if you can overcome<br />
your difficulties, a brother or sister<br />
can offer a lifetime of friendship<br />
and support. So, if you don’t get<br />
on with a sibling, it might be<br />
worth considering whether sibling<br />
counselling could be a good option.<br />
Here’s why sibling counselling<br />
can prove to be beneficial:<br />
Often when a person finds it<br />
hard to get on with a sibling, it can<br />
be difficult to get to the root of the<br />
problem. You might have argued<br />
about a particular topic recently<br />
but it’s likely that the cause of<br />
the tensions between you is due<br />
to events in your childhood. You<br />
might feel that your parents always<br />
favoured an older brother or sister,<br />
or you might resent your younger<br />
sibling for taking away your<br />
parent’s attention. Counselling<br />
can help you understand the real<br />
reasons why you argue and that is<br />
often the first step to healing your<br />
relationship.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
50 wellness<br />
nutrition<br />
Eat To Beat Obesity<br />
Don’t go on a diet, eliminating<br />
all of your favourite foods, skipping<br />
meals or starving yourself in an<br />
attempt to lose weight. It’s not<br />
sustainable, healthy or realistic. You<br />
won’t be able to stick to it. Instead,<br />
try to feed your body the nutrients<br />
- Dr Robert Atkins<br />
How much obesity has<br />
to be created in a single<br />
decade for people to<br />
realise that diet has to<br />
be responsible for it?<br />
it needs 80% of the time and allow<br />
yourself treats. You can, perhaps,<br />
save your treats for birthdays,<br />
weddings, parties or events you<br />
are going to where you can enjoy<br />
whatever is on offer without<br />
guilt. The rest of the time, try to<br />
make sure each meal and snack<br />
is packed with highly nutritious,<br />
filling, whole food ingredients.<br />
Take packed lunches with you<br />
to work and have healthy snacks<br />
(like fresh fruit, fresh smoothies,<br />
vegetable sticks, nuts and seeds)<br />
on hand to grab when you are in a<br />
rush. Make your plates of food as<br />
colourful as possible, not only to<br />
make it more attractive but also to<br />
ensure a good range of nutrients.<br />
Make sure that throughout the<br />
day you have some healthy fat,<br />
good sources of protein, and good<br />
quality carbohydrates. Look at<br />
feeding yourself as a creative and<br />
pleasurable lifestyle change and<br />
have fun with it.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
51<br />
Smashed Avocado On<br />
Whole Grain Sourdough<br />
Toast With Feta<br />
(Serves 2)<br />
It’s easy to grab a slice of toast with jam or bowl of sugary<br />
packet cereal but, nutritionally speaking, they make a poor start<br />
to the day. Breakfast like a king with this recipe; it may take<br />
a few extra minutes more to make but it is such a delicious,<br />
nutritious meal packed with healthy fats, proteins and complex<br />
carbohydrates that it will keep you full all the way to lunch.<br />
Ingredients<br />
1 ripe avocado<br />
1 clove garlic, minced<br />
1 chilli, finely chopped (optional)<br />
A pinch of rock salt<br />
1 tbsp freshly-squeezed lemon juice<br />
4 slices sourdough bread, toasted<br />
40-50g feta, crumbled<br />
2 organic eggs, poached<br />
Method<br />
1. Using a fork, mash the avocado with the lemon, garlic, salt<br />
and chilli.<br />
2. Spread on the toast and crumble feta over it.<br />
3. Top with a poached egg and serve immediately.<br />
Super Green Fat-busting Smoothie<br />
(Serves 1)<br />
This refreshing smoothie is full of<br />
fat-burning ingredients like lemon,<br />
mint, cucumber and apples. Plentiful<br />
in nutrients and fibre this makes a<br />
great breakfast or snack. You can<br />
add a chunk of fresh ginger for that<br />
extra kick to your metabolism and<br />
energy levels.<br />
example, you don’t need to juice the<br />
apples; you can just core them and<br />
blend alongside all the ingredients<br />
with a little coconut water. If not,<br />
juice the apples first and then blend<br />
with the rest.<br />
Ingredients<br />
2 green apples, juiced<br />
2 handfuls spinach leaves<br />
1 cucumber<br />
Juice of 1 lime<br />
1 handful mint leaves<br />
Coconut water, according to<br />
thickness you like<br />
Method<br />
1. You can make this smoothie<br />
according to the equipment you<br />
have. If you have a high-powered<br />
blender like a Nutribullet for<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
52 wellness<br />
nutrition<br />
Vegetarian Platter With Grilled Tofu<br />
(Serves 2)<br />
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blueberry<br />
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hints of<br />
organic hibiscus, making this tea<br />
a fragrant and delicious addition<br />
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Such a nutritious feast with<br />
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carbohydrates, friendly fats<br />
and healthy protein as well<br />
as jam-packed with enzymes,<br />
vitamins, antioxidants and<br />
minerals! Colourful and<br />
filling, this makes a great<br />
lunch or dinner to share.<br />
Ingredients<br />
2 thick slices of firm tofu<br />
1 sweet potato, cut into disks<br />
1 avocado, sliced<br />
½ large cucumber, sliced<br />
½ cup sprouted chickpeas<br />
1 large radish, thinly sliced<br />
2 handfuls baby spinach<br />
leaves<br />
Juice of ½ lemon<br />
Extra virgin olive oil to<br />
drizzle<br />
1 tsp black sesame seeds<br />
For Tofu Marinade<br />
2 tbsp extra virgin olive oil<br />
1 tbsp Brag’s liquid aminos<br />
or soy sauce<br />
1 tsp grated ginger<br />
1 clove garlic, minced<br />
Juice of ½ lemon<br />
Method<br />
1. Mix the marinade<br />
ingredients in a deep dish.<br />
Roll the tofu steaks in<br />
the sauce and leave for a<br />
minimum of 20 minutes.<br />
2. Roast or steam the sweet<br />
potato until nearly cooked<br />
but still firm.<br />
3. Prepare the platter with<br />
a bed of spinach leaves,<br />
the avocado, cucumber<br />
and radish slices and the<br />
sprouted chickpeas.<br />
4. Heat the griddle pan and<br />
brush with oil. Cook the<br />
potato slices on both sides<br />
and place onto platter.<br />
5. Char-grill the tofu slices<br />
for 3-5 minutes on each<br />
side and place on platter.<br />
Drizzle with olive oil and<br />
lemon juice and sprinkle<br />
with sesame seeds. Serve<br />
immediately.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
54 wellness<br />
nutrition<br />
Stuffed Italian Zucchini Boats<br />
(Serves 2-4)<br />
Zucchini is a great vegetable for<br />
weight loss, full of filling fibre and<br />
so versatile! Mushrooms are used<br />
in this recipe but you can just as<br />
easily use mince or lentils depending<br />
on your taste and what’s in the<br />
cupboard. Really fast to assemble,<br />
this makes a fab last minute waistfriendly<br />
meal.<br />
Ingredients<br />
2 medium zucchinis<br />
2 garlic cloves, minced<br />
2 medium tomatoes, seeded and<br />
finely chopped<br />
½ cup finely chopped fresh<br />
mushrooms<br />
½ tsp dried basil<br />
½ tsp dried oregano<br />
¼ tsp crushed red pepper flakes<br />
2 tbsp olive oil<br />
¾ cups shredded Parmesan cheese,<br />
divided<br />
2 tsp fresh basil, chopped<br />
Method<br />
1. Preheat oven to 400°degrees F.<br />
2. Cut zucchini in half lengthwise.<br />
Scoop out pulp and seeds, leaving<br />
¼ inch shell (use a small spoon<br />
for this). Reserve pulp from two<br />
zucchini and chop. Combine<br />
zucchini pulp, garlic, tomato,<br />
mushrooms, basil, oregano, crushed<br />
red pepper flakes, olive oil and<br />
½ cup cheese in a medium bowl.<br />
Divide mixture among zucchini<br />
shells.<br />
3. Place stuffed zucchini in a 13 x<br />
9 baking dish; cover with foil. Bake<br />
for 25 minutes or until zucchini is<br />
tender. Sprinkle with the remaining<br />
cheese. Bake uncovered 5 minutes<br />
more or until cheese is melted. Top<br />
with fresh basil.<br />
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yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
55<br />
Buckwheat And Braised Brussels Sprout Salad<br />
(Serves 2)<br />
If Brussels sprouts aren’t your thing,<br />
you can easily replace them with<br />
tenderstem or normal broccoli in this<br />
recipe. Buckwheat is not the same<br />
as, or even related to, normal wheat.<br />
It is actually the seed of the plant<br />
so not technically a grain or cereal<br />
either. It makes a delicious nutrientdense<br />
alternative to rice or quinoa.<br />
Ingredients<br />
1 cup buckwheat<br />
2 cups stock<br />
6-8 Brussels sprouts, halved<br />
lengthwise<br />
1 knob grass fed butter<br />
Kernels of 1 pomegranate<br />
¼ cup chopped walnuts<br />
1 tbsp dried cranberries<br />
¼ cup fresh parsley<br />
Juice of 1 lemon<br />
2-3 tbsp extra virgin olive oil (or<br />
nut/seed oil of your preference)<br />
Salt and pepper if needed<br />
Method<br />
1. Rinse the buckwheat in water.<br />
Then add to stock in a saucepan.<br />
Bring to the boil, cover and reduce<br />
the heat. Simmer for 25-30 minutes.<br />
Strain.<br />
2. To braise the Brussels sprouts,<br />
melt the butter over medium heat in<br />
a skillet. Add sprouts, cut side down,<br />
cover and cook without stirring on<br />
medium-low heat for 10-15 minutes<br />
or until tender when pierced with a<br />
knife. The cut side should get nice<br />
and brown.<br />
3. Mix the buckwheat with the rest<br />
of the ingredients in a large bowl<br />
then divide onto plates topped with<br />
the sprouts.<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
56 wellness<br />
debate<br />
Against<br />
For<br />
Can Good Grades<br />
In School Predict<br />
Future Success?<br />
New research<br />
from the American<br />
Psychological<br />
Association claims<br />
that your behaviour<br />
in high school<br />
predicts income and<br />
occupational success<br />
later in life. So, can<br />
good grades in<br />
school mean a good<br />
life later?<br />
Are you For or Against?<br />
For – Loren Almeida, Mother<br />
Being a responsible student, maintaining an interest in academics, and having<br />
good reading and writing skills prepare you for the later life. It’s simple: The<br />
better educated or qualified you are, the better work opportunities you attract.<br />
You get a head start with high qualifications and they are possible when<br />
you are serious about your academic performance right from the beginning.<br />
No matter how clever you are, if you don’t work hard, you will not fulfill<br />
your potential. When children are young, they will obviously prefer play to<br />
work but it is the parents who need to imbibe on their minds that it is only<br />
by working hard on their grades and associated skills that they will have a<br />
bright future. When you have potential in high school, but don’t pair it with<br />
hard work, it sets the tone for your life. Good grades are extremely important<br />
because they are the sign of intelligence, discipline, focus and sincere work<br />
— all crucial character traits. Whether in school or in the outside adult world,<br />
there is only one recipe for success: Hard work. Good grades in school lay the<br />
foundation for success in later life.<br />
Against – Kieran Patel, Entrepreneur<br />
I don’t believe in this premise. You may not be the brightest student in school<br />
simply because none of the subjects taught in the class interest you. However,<br />
you may be fantastic at photography, writing skits or DJing! Or are a super<br />
sportsman/sportswoman. Or really good at something else which you can<br />
specialise in after school. Simply memorising information in school is not<br />
real knowledge. A lot of students don’t fit in where learning by rote seems to<br />
be the only way good grades are achieved. I myself didn’t bring home report<br />
cards filled with As but that did not stop me from achieving success in my<br />
professional life later. As for the school toppers of my time, not all of them<br />
have done well in life. The set of skills needed to be a good student does not<br />
match the set of skills to be a success in the world. Also your IQ, parental<br />
socioeconomic status, the phase of life you and your family are going through<br />
at that time, or other personality factors all play a role in your school grades.<br />
The researchers from the American Psychological Association may have their<br />
reasons to arrive at this conclusion but I don’t agree with them.<br />
What do you think? Can Good Grades In School Predict Future Success?<br />
Visit www.yourwellness.com to register your vote!<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
58 wellness<br />
experts<br />
Dr Vidhya Pathare,<br />
Family Physician<br />
Oksana Ches-Wadhawan,<br />
Yoga Instructor<br />
I’m a 56-year-old man and have a fairly busy life. I’m aware that as<br />
people get older, changes occur in all parts of the body, including the<br />
brain, which might lead to memory-related problems. At my age what<br />
can I do to ensure that I retain an excellent memory and alertness of<br />
mind in my coming years?<br />
Malini Shah,<br />
Clinical Psychologist<br />
Francine White,<br />
Nutritionist<br />
Dr Vidhya Pathare says: Memory can be maintained, unless you develop<br />
debilitating diseases or dementia. There are many ways to keep it sharp: Keep<br />
yourself busy. To be on your toes and challenging your mind, whether it is<br />
decision-making or learning something new, is very stimulating to the brain.<br />
Learn new skills, a new language, develop new hobbies, play games like chess,<br />
scrabble, crossword puzzles, sudoku etc to help boost memory. Regular physical<br />
exercise, yoga and meditation go a long way. So will travelling and meeting new<br />
people, reading, writing, maintaining a diary and to do lists. Get good sleep and<br />
get rid of unnecessary stresses in everyday life. Quit smoking if you do smoke,<br />
and lose weight.<br />
In terms of diet, have memory-boosting foods like fruits, vegetables, berries,<br />
nuts like walnuts and almonds, avocados, oily fish, coconut oil, olive oil, leafy<br />
veggies etc. Cut down on trans fats and white sugars. You can take multivitamins<br />
rich in B group vitamins and omega 3 fatty acids if you find your diet inadequate.<br />
Have an active life, give importance to physical and mental wellbeing equally, and<br />
keep challenging your mind to keep it well oiled.<br />
Dr Vidhya Pathare is a Family Physician<br />
Dr Bina Wadhawan,<br />
Alternative Medicine Therapist<br />
Oksana Ches-Wadhawan says: There are two ways in which yoga can help<br />
your memory. One is through asanas or postures, and the second way is through<br />
breathing exercises. All of these techniques have fundamentals in common.<br />
They tend to drive oxygen and blood towards the brain, hence making the mind<br />
a calmer place. Increased calmness will revitalise our mental functions and<br />
activities. The yoga asanas that will help improve your memory are:<br />
1. Padahastasana (Standing Forward Bend)<br />
2. Sarvangasana (Shoulder Stand Pose)<br />
3. Halasana (Plow Pose)<br />
4. Paschimottanasana (Seated Forward Bend)<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
59<br />
5. Bhujangasana (Cobra Pose)<br />
6. Padmasana (Lotus Pose) or<br />
Sukhasana (Easy Pose)<br />
Through meditative and breathing<br />
exercises such as Pranayama: Bhramari<br />
(Humming Bee Breathing), Bhastrika<br />
and Kapalbhati Kriya (Breath of fire),<br />
you can learn to focus your mind, send<br />
ample oxygen to your brain, which will<br />
revitalise it and remove any blockages<br />
that may have occurred. Chanting ‘Om’<br />
is also said to help improve mental<br />
function.<br />
Oksana Ches-Wadhawan is a Yoga<br />
Instructor<br />
Malini Shah says: Sometimes myths<br />
about ageing can contribute to a failing<br />
memory. People who believe that they<br />
are not in control of their memory<br />
function are less likely to work at<br />
maintaining or improving their memory<br />
skills, hence more likely to experience<br />
cognitive decline. If you believe you<br />
can improve and put that belief into<br />
practice, you have a better chance<br />
of keeping your mind sharp. Getting<br />
adequate sleep is a very simple exercise<br />
but has loads of benefit for memory,<br />
fatigue-prevention and creativity.<br />
Just as physical exercises keep<br />
the body fit, similarly mind exercises<br />
help to keep the mind active alert<br />
and agile. Challenge your brain with<br />
mental exercise to help maintain<br />
individual brain cells and stimulate<br />
communication among them. Keep<br />
learning and developing new skills and<br />
doing activities out of your comfort<br />
zone like pursuing a new hobby or<br />
learning a new skill.<br />
Physical activities that require handeye<br />
coordination or complex motor<br />
skills are particularly beneficial for<br />
brain-building.<br />
Practice Sensory Integration<br />
Method. It means using all the senses<br />
to reduce the stress on visual and<br />
auditory senses. Exercises like walking,<br />
running, swimming, or rock-climbing,<br />
activate your senses and make you<br />
more aware of yourself and others<br />
when they are done with focused<br />
attention. Certain yoga asanas aid<br />
brainpower. Omega-3 foods like<br />
seaweed, walnuts, ground flaxseed,<br />
flaxseed oil, winter squash, kidney and<br />
pinto beans, spinach, broccoli, pumpkin<br />
seeds, and soybeans or fresh water fish<br />
sardines help boost brain health.<br />
Malini Shah is a Clinical Psychologist and<br />
a Behavioural Trainer. You could reach her<br />
at aasthachrysalis@gmail.com<br />
Francine White says: Firstly, you<br />
must avoid brain-damaging dietary<br />
and lifestyle habits. Researchers<br />
have discovered that an unhealthy<br />
western diet, high in red meat, refined<br />
carbohydrates, and low in fresh fruits<br />
and vegetables can actually shrink<br />
your brain! They have found that<br />
these foods result in the gradual<br />
destruction of the hippocampus, an<br />
area of the brain involved in learning<br />
and memory. To keep degenerative<br />
brain diseases at bay and feel mentally<br />
sharp and productive you must avoid<br />
sugars and refined carbohydrates.<br />
These cause inflammation, high blood<br />
sugar levels (spikes in blood sugar is<br />
thought to contribute to Alzheimer’s)<br />
and can affect mood and memory loss.<br />
Choose complex carbohydrates found<br />
in unprocessed fruits and vegetables,<br />
sprouted whole grains and sprouted<br />
legumes. Don’t go on a low-fat diet;<br />
instead choose your fats wisely. Good<br />
fats are essential for the brain (which is<br />
60% fat) so eat avocados, olives, nuts,<br />
seeds, grass fed butter, virgin coconut<br />
oil, wild fatty fish and good quality<br />
organic extra virgin olive oil. Amino<br />
acids, derived from proteins, are major<br />
components of brain chemicals known<br />
as neurotransmitters that control your<br />
ability to concentrate and remember.<br />
Other important nutrients for brain<br />
health include B vitamins (happy, antistress<br />
vitamins), vitamin D (sunshine<br />
vitamin), magnesium (the master<br />
mineral important to de-stress) and<br />
vitamin K (key anti-ageing vitamin). As<br />
well as the foods mentioned, plenty of<br />
leafy greens will also help you.<br />
Francine White is a Nutritionist and a<br />
Columnist with Yourwellness Magazine<br />
Dr Bina Wadhawan says: Habits<br />
influence your memory and simple<br />
lifestyle changes can help you to stay<br />
sharp as the years go by.<br />
• Regular exercise does wonders for<br />
your alertness and sharpen memory.<br />
It increases oxygen supply to the<br />
brain, revitalises it, and helps it to<br />
grow new cells.<br />
• Never stop learning, as when<br />
you stop learning, some parts of<br />
your brain start to endure<br />
atrophy. Reading books, doing<br />
crosswords and sudoku puzzles,<br />
quizzes, mind-twister games such<br />
as chess give your brain an<br />
excellent workout.<br />
• Eat the right foods that are low<br />
in carbs and high in healthy fats<br />
and proteins. Have lots of fresh<br />
fruits and green leafy vegetables,<br />
avocados, berries, dark chocolates,<br />
walnuts, olive oil, coconut oil,<br />
fish, fermented foods and coffee.<br />
Avoid sugar, trans fats, processed<br />
foods, mono sodium gluconate and<br />
flavour enhancers. Drink lots of<br />
water as dehydration causes brain<br />
shrinkage with adverse effects on<br />
concentration and alertness.<br />
• Take supplements such as multivitamins,<br />
minerals and Omega 3 to<br />
support brain health.<br />
• Sleep is important, as less than 7<br />
to 8 hours of sleep can impair your<br />
cognitive function.<br />
• Engage in meditation as it benefits<br />
memory improvement, stress<br />
reduction and increased focus and<br />
attention.<br />
• Avoid sleeping pills, anti-histamines,<br />
pain relievers, remedies for acid<br />
reflux and cholesterol-lowering<br />
stanins, as they significantly<br />
increase the risk of dementia.<br />
• Quit smoking as every drag of<br />
cigarette kills brain cells. Drug<br />
abuse and alcoholism also have<br />
major consequences on brain<br />
function.<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 />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
eviews<br />
In Praise Of Fruits &<br />
Vegetables<br />
60 wellness<br />
Celebrate the glory of<br />
vegetables all year round<br />
with spectacularly tasty<br />
vegan soups from the book<br />
‘Vegan Soups: Over 100<br />
recipes for soups, toppings,<br />
sprinkles & twists’ by Amber<br />
Locke (Publisher: Mitchell<br />
Beazley). From a refreshing<br />
Watermelon Gazpacho, perfect<br />
for a summer’s afternoon, to<br />
a chunky, wholesome Black-<br />
Eyed Bean Chilli stew to warm<br />
you up on a cold winter’s night, soup is not just incredibly<br />
versatile but is also an easy way to make the most of fresh,<br />
seasonal ingredients. Try Curried Greens and Coconut,<br />
Butternut Noodle, Sparkling Pineapple soup, and many more.<br />
Available on amazon. Visit www.ambaliving.com.<br />
Yourwellness verdict: This book is a celebration of<br />
the versatility of fruits and vegetables and the vital role<br />
they play in our diets.<br />
Nostradamus<br />
Says So!<br />
Discover the unique symbolism and deep wisdom of<br />
The Golden Nostradamus Oracle Cards. With stunning<br />
stylised iconography set in a glorious gold foil<br />
background, these cards create a captivating effect that<br />
focuses your attention and unlocks hidden pathways of<br />
the mind and spirit. The medieval imagery beautifully<br />
illustrates hidden<br />
attributes and spiritual<br />
qualities, and it reaches<br />
across the centuries to<br />
speak to you. Available on<br />
www.llewellyn.com.<br />
Yourwellness<br />
verdict: This<br />
deck can be used<br />
in readings or<br />
it can be added<br />
to a collection<br />
of creative and<br />
distinctive decks.<br />
Above The<br />
Salt<br />
Give a salt connoisseur or a<br />
serious chef the ultimate gift!<br />
Or, if you are one, gift yourself<br />
The Best Salts in The World – A<br />
collection of 24 mini-jars with<br />
cork tops in bamboo presentation<br />
box from Artisan Salt. This is<br />
a comprehensive collection of<br />
premium natural salts from<br />
around the world. From Kala<br />
Namak to the Peruvian Pink and<br />
the Pacific Blue, salts from Italy,<br />
France and Cyprus, salts with a<br />
hint of wine or hickory wood, this<br />
collection has it all.<br />
Available on ebay & amazon.<br />
Visit www.artisansalt.com.<br />
Yourwellness verdict:<br />
While salt by itself can boost<br />
flavour, it can also be an<br />
unhealthy ingredient if used<br />
overzealously. Just a sprinkle<br />
can add a subtle level of<br />
taste.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
61<br />
Cook Sous Vide<br />
Sous Vide is a cooking technique that uses<br />
precise temperature control to deliver<br />
consistent, high-end restaurant-quality<br />
results. The technique has become popular<br />
for home cooks with the availability of<br />
affordable and easy-to-use sous vide<br />
precision cooking equipment like the<br />
Anova Culinary Sous Vide Precision Cooker<br />
Bluetooth, Immersion Circulator (800 watts).<br />
Here, food cooks in its juices to remain moist,<br />
juicy and tender. Just attach the cooker to<br />
any pot, add water, drop in your ingredients<br />
in a sealed bag or glass jar, then press start.<br />
The bluetooth connectivity enables you to<br />
start, stop and monitor your cook from your<br />
mobile device, so you’ll no longer be tied to<br />
your kitchen when you’re cooking. Available<br />
on amazon. Visit www.anovaculinary.com.<br />
Yourwellness verdict: This technique<br />
produces results that are impossible<br />
to achieve through any other cooking<br />
method.<br />
Botox In<br />
A Bottle<br />
Instantly boost<br />
complexion glow and<br />
bounce with Rodial<br />
Snake Serum O2. A<br />
fast-action oxygen<br />
carrier helps restore<br />
the look of youthful,<br />
healthy radiance to<br />
tired and lackluster<br />
skin while syn-ake<br />
dipeptide, inspired<br />
by the effects of the<br />
temple viper venom,<br />
smoothens the look of<br />
skin and reduces the<br />
visual appearance of<br />
wrinkles.<br />
Available on amazon.<br />
Quantity: 1.01 fl. oz.<br />
Yourwellness<br />
verdict: It’s botox<br />
in a bottle!<br />
Sparkling ACV<br />
Sparkling apple<br />
cider vinegar<br />
can be your new<br />
fizzy beverage<br />
obsession.<br />
Crisp and<br />
tangy, Botonics<br />
Sparkling Organic<br />
Apple Cider<br />
Vinegar Tonic<br />
is an amazingly<br />
delicious and<br />
refreshing drink.<br />
It is made with a<br />
refined organic<br />
blend of crisp<br />
sparking water,<br />
fruit juice, apple<br />
cider vinegar,<br />
and a hint of<br />
sweetness. You don’t need to dilute it while drinking. The Variety<br />
Pack includes 3 flavours– Lemon Honey Ginger, Passion Fruit Mango<br />
and Strawberry Rose. Available on amazon. Quantity: 4 cans of each<br />
flavour. Visit www.drinkbotonics.com.<br />
Yourwellness verdict: A great-tasting, on-the-go option that<br />
is just 50 calories a can.<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
holistic<br />
62 wellness<br />
Spill The Beans<br />
Beans get a rap for being gassy but they are<br />
good for digestion. They are especially rich in<br />
fibre and take a while for the body to digest.<br />
This means you feel full for longer after a meal,<br />
making the beans useful when you’re trying to<br />
lose weight. They also help prevent constipation<br />
because beans have a great mixture of soluble<br />
and insoluble fibre, both of which help the food keep<br />
moving through the intestines to relieve constipation.<br />
A study in the ‘Archives of Internal Medicine’ has found<br />
that people with type 2 diabetes who consumed one<br />
cup of beans daily for three weeks were able to maintain<br />
a lower blood sugar and blood pressure than when they<br />
started the diet. According to the US Dry Bean Council, eating<br />
beans may reduce your risk of developing heart disease and certain cancers.<br />
When Life Hands<br />
You Lemons,<br />
Rejoice!<br />
Lemons do much more than add a citrusy<br />
zing to our favourite foods. It is abundant in<br />
vitamin C, which is known to reduce the risk<br />
of heart disease and stroke. Lemons<br />
also contain potassium, which,<br />
according to the American<br />
Heart Association,<br />
can help to relieve<br />
tension in the<br />
walls of your blood<br />
vessels and lower<br />
blood pressure.<br />
Lemons can<br />
help increase<br />
the amount of<br />
iron your body is<br />
able to absorb, thereby<br />
protecting you from anaemia. A 2013 study<br />
published in the journal ‘Allergy, Asthma &<br />
Clinical Immunology’, shows that those whose<br />
asthma attacks were triggered by a respiratory<br />
infection were able to decrease the occurrence<br />
of an asthma attack by 78% by taking one<br />
gram of vitamin C a day.<br />
Acupuncture For<br />
Headache<br />
Acupuncture provides effective and lasting<br />
relief for headaches without the potential side<br />
effects of medications. It works on three levels:<br />
First, it prompts your body to release natural<br />
painkillers; second, it relaxes muscular tension<br />
by signalling the brain, via the nervous system,<br />
to direct blood flow to the affected areas. An<br />
increased blood flow to the head helps relax<br />
the muscles there; third, it regulates the central<br />
and autonomic nervous system, reducing the<br />
experience of stress. Acupuncture points vary,<br />
depending on where the pain is located in the<br />
head and the underlying triggering factors. The<br />
American Migraine Foundation has found that<br />
the frequency of headache is dropped by 50%<br />
or more in up to 59% of individuals receiving<br />
acupuncture and this effect can last for more<br />
than six months.<br />
- Anonymous<br />
Nothing tastes as<br />
good as healthy feels.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
modern<br />
64 wellness<br />
Elderly Don’t<br />
Start Depression<br />
Treatment Quickly<br />
Research has found that despite the wide<br />
availability of effective treatments for depression<br />
and a growing effort to detect and begin treating<br />
depression during primary care visits, just about<br />
one-third of newly<br />
diagnosed patients start<br />
treatment. The study, that<br />
appears in the ‘Journal of<br />
General Internal Medicine’,<br />
also found that patients<br />
who were 60 years or<br />
older at the time of<br />
diagnosis were less likely<br />
to begin treatment as<br />
patients under the age of<br />
44. Stigma was one of the<br />
reasons for it. For patients<br />
who did initiate treatment,<br />
more than 80% started antidepressant medication<br />
rather than psychotherapy. The researchers found<br />
that older patients were less likely to choose<br />
psychotherapy. Only about 7% of patients age<br />
75 and older chose it as compared to 25% of<br />
younger patients. Researchers say that a lot more<br />
work needs to be done to understand why many<br />
depressed patients do not begin treatment quickly.<br />
Pets Boost<br />
Mental Health<br />
A new study, published in ‘BMC<br />
Psychiatry’, conducted by researchers<br />
from the universities of Liverpool,<br />
Manchester and Southampton,<br />
suggests that pets provide benefits to<br />
those with mental health conditions.<br />
The researchers systematically<br />
reviewed 17 international research<br />
papers to identify the impact of<br />
pet ownership and found that pets<br />
contributed in a multifaceted way to<br />
managing a mental health condition,<br />
particularly in times of crisis. There<br />
was also an intense connectivity<br />
between the people and their<br />
companion animals. Says researcher<br />
Dr Helen Brooks, “Our review suggests<br />
that pets provide benefits to those<br />
with mental health conditions. Further<br />
research is required to test the<br />
nature and extent of this relationship,<br />
incorporating outcomes that cover the<br />
range of roles and types of support<br />
pets confer in relation to mental<br />
health, and the means by which these<br />
can be incorporated into the mainstay<br />
of support for people experiencing a<br />
mental health problem.”<br />
- Greg Anderson<br />
Wellness seeks more than the<br />
absence of illness; it searches<br />
for new levels of excellence.<br />
Organic Diet Good For The Planet<br />
New research has found that a diet high in fruit and vegetables is better for the planet than one high in animal<br />
products, and that organic food provides significant, additional climate benefits for plant-based diets. The new<br />
research, published in the journal ‘Frontiers in Nutrition’, looked for a comprehensive picture of how different<br />
diets impact the environment and found that while organic food added environmental benefits for a plant-based<br />
diet, it did not do so to diets with high contribution from<br />
animal products. The authors also<br />
say it will be important<br />
to conduct further<br />
studies to expand our<br />
understanding of<br />
how the entire food<br />
production lifecycle<br />
impacts sustainability.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
- Native American Wisdom<br />
The soul holds the secrets to healing.<br />
When Pomegranate<br />
Meant Marriage<br />
The pomegranate, with its juicy, ruby-red seeds, has been<br />
a source of food and herbal medicines for thousands<br />
of years. The ancient Romans considered it a symbol of<br />
marriage, and brides decked themselves in pomegranatetwig<br />
wreaths as a symbol of richness and fertility - out<br />
of one fruit could come many more! The fruit is also<br />
considered to represent eternity and has been represented<br />
in many old artworks, paintings, sculptures and<br />
decorative arts. Painters of the Renaissance era showed a<br />
pomegranate in the hand of the baby Christ as a symbol<br />
of the new life offered to humanity.<br />
Why Charaka<br />
Recommended Onion<br />
Onion has been cultivated for more than 5000 years.<br />
The ‘Charaka Samhita’, the Compendium on Ayurveda<br />
in ancient India by physician and scholar Charaka,<br />
glorifies the onion as being therapeutic. It is said to be<br />
a diuretic, excellent for digestion, good for heart, eyes<br />
and joints. Dried onions are a rich source of fibre and<br />
natural healthy sulfur compounds. Onions<br />
also contain phytochemicals named<br />
flavonoids, which maximise the<br />
benefits of vitamin C in keeping<br />
arteries flexible. This aids our<br />
cardiovascular system. Chromium<br />
in onion helps diabetic cells help<br />
balance the insulin level and<br />
rectify glucose tolerance. The<br />
anti-inflammatory properties<br />
in onion are also effective in<br />
lowering the risk of gout and<br />
arthritis.<br />
ancient<br />
wellness<br />
Liquid Gold<br />
Of The<br />
Greeks!<br />
Described as ‘Liquid Gold’<br />
in Greek epic poetry, olive<br />
oil was listed as medicine by<br />
Hippocrates. Ancient Greeks<br />
used it for cooking as also a<br />
part of their beauty regimen.<br />
A wonderful moisturiser, it<br />
penetrates deep below the skin’s<br />
surface for longer hydration. It<br />
is also loaded with antioxidants<br />
like Vitamin A and E that help<br />
fight off free radicals. Its light<br />
texture makes it non-sticky and<br />
can be used for all skin types.<br />
Olive oil also improves skin<br />
health by treating inflammation,<br />
acne, and protecting the skin<br />
from psoriasis. Massaging your<br />
face with a few drops of olive<br />
oil is also known to reduce the<br />
appearance of wrinkles.<br />
65<br />
<strong>June</strong> 20<strong>18</strong> • <strong>Issue</strong> I • Volume VII • yourwellness.com
scientific<br />
66 wellness<br />
New Research To Stop<br />
Cancer Metastasis<br />
There’s new hope for cancer patients. Research from The Scripps Research<br />
Institute (TSRI) may give scientists a chance to target tumors before they<br />
metastasise. The study, published in the Nature research journal ‘Oncogene’,<br />
shows that a protein called LTBP3 fuels a chain reaction that leads some early<br />
developing tumors to grow new blood vessels. These vessels then act like<br />
highways to spread cancer cells throughout the body, seeding metastatic<br />
tumors very early on. “Lower LTBP3 levels appear to be associated with<br />
better prognosis in patients with certain types of cancer,” says Elena<br />
Deryugina, first author of the new study. The research suggests that<br />
LTBP3 may be a good ‘upstream’ drug target to treat early-stage<br />
tumors. The new data is in line with clinical findings that LTBP3 levels<br />
can indicate better overall survival in cancer patients with early-stage<br />
head and neck carcinomas.<br />
- Carl Sagan<br />
Science is a way of<br />
thinking much more than<br />
it is a body of knowledge.<br />
Routine Scans<br />
Can Predict<br />
Fracture Risks<br />
According to new study results published<br />
in the ‘Journal of Bone and Mineral<br />
Research’, routine body CT scans may<br />
help clinicians estimate an individual’s<br />
risk of future osteoporotic fracture.<br />
Researchers found that out of 507<br />
older adults who underwent chest and/<br />
or abdominal CT scans, a simple rapid<br />
density measurement of bone quality,<br />
called vertebral trabecular attenuation,<br />
correlated with fracture risk in the<br />
following 6 years. Specifically, having a<br />
trabecular attenuation of the first lumbar<br />
vertebra below a certain threshold<br />
was associated with an increased risk<br />
of future fractures. Says Dr Perry J.<br />
Pickhardt, of the University of Wisconsin<br />
School of Medicine & Public Health, “The<br />
rich bone data embedded in the scans<br />
is often ignored, but can and should be<br />
harnessed for opportunistic screening for<br />
fracture risk.”<br />
Charge Your Phone<br />
On Your body!<br />
No more looking for a power outlet to charge your<br />
electronic gadgets; no more lugging the charger<br />
around either, because you are the new charger!<br />
According to a study published in the journal ‘Nano<br />
Energy’, scientists at University at Buffalo and<br />
Institute of Semiconductors (IoP) at Chinese Academy<br />
of Science (CAS), have produced a ‘Tab’ - a<br />
triboelectric nanogenerator. This small<br />
metallic tab, when attached to the body, can<br />
generate electricity from bending a finger<br />
to provide electricity to your gadgets. It<br />
consists of two thin layers of gold, with<br />
polydimethylsiloxane (also called<br />
PDMS, a silicon-based polymer used<br />
in contact lenses) sandwiched in<br />
between. Key to the device is that<br />
one layer of gold is stretched,<br />
causing it to crumple upon release.<br />
When force is reapplied from a<br />
finger bending, the motion leads<br />
to friction between the gold layers<br />
and PDMS. This causes electrons<br />
to flow back and forth between the<br />
gold layers. The more the friction,<br />
the greater is the amount of power<br />
produced.<br />
yourwellness.com • Volume VII • <strong>Issue</strong> I • <strong>June</strong> 20<strong>18</strong>
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