YW_Sanda_Issue_4

VOLUME VII • ISSUE III • AUGUST 2018 TOTAL PAGES: 68 

`40/- 

15 Fitness Myths 

You Need To 

Stop Believing 

What Your 

Gifting 

Style Says 

About You 

Malcolm In The 

Middle! Avoid 

The Middle-child 

Syndrome 

Eat To 

Improve 

Digestion 

The Spy 

Next Door: 

Dealing 

With Nosy 

Neighbours 

Focus On 

Digestion 

wellness nutrition // wellness debate // relationship wellness // emotional wellness

LUCKY Draw 

FRIDAY

publisher’s note 

3 

Publisher, Editor & Printer 

Rakesh Dharavat 

Staff Writers 

Gayatri Pagdi 

Francine White 

Kirean Ball 

Jenny Catton 

Vaidehi Phansalkar 

Steven Miscandlon 

Advertising Sales 

shankar@yourwellness.com 

Senior Graphic Designer 

Mukesh Patel 

Owner : 

Health Media Publishing Pvt Ltd. 

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RMOSS Prints Pvt Ltd. 

Flat No.: 404, Shanti Bhavan, 

Plot No. 66, Rajasthan Society, 

J. B. Nagar, Andheri (East), 

Mumbai 400059 

Place of Publication : 

Health Media Publishing Pvt Ltd. 

G2, Akruti Centre Point, MIDC, 

Andheri (East), Mumbai 400093 

When it comes to your overall wellbeing, your digestive wellness plays a 

crucial role. This month’s focus is on digestion, which is known to affect your 

body as well as mind. The nutrition section offers pointers and recipes that can 

improve your digestion and overall wellness, which will benefit you now as also 

throughout your life. 

Elsewhere, we look at what your gifting style says about you, pick the 15 

fitness myths you need to stop believing now, and investigate the ways to be a 

heartful boss in your workplace. This month’s debate asks if anxiety is always 

bad for you, while the experts offer their advice on ways to find harmony within 

yourself despite external pressures. There’s all of this and much more on the 

inside pages... 

Yourwellness is unique in covering all aspects of wellbeing, from health and 

relationships, through fitness and family, to work and finances. What’s more, we 

also explore all the options available, from Ancient to Modern and Scientific to 

Holistic. 

If you enjoy reading this issue, look for similar articles and features at 

www.yourwellness.com. Why not tell your friends so they can also sit down, take 

a well-earned break and browse our pages? 

Until next month, 

Publisher 

PS.: You may notice these three symbols 

appearing throughout the magazine. These 

reflect which features relate to psychological, physical, or physiological wellness. 

With best compliments from 

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Reproduction in part or in whole, in print, 

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This issue contains 56 pages including cover. 

Disclaimer | yourwellness is dedicated to providing useful, well researched information on every aspect of your 

wellness. We do not pioneer any particular therapy or school of thought instead we offer all the options to allow 

our readers to make an informed choice. All our contents are not intended to provide medical advice or diagnosis 

of individual problems or circumstances, nor should it be implied that we are a substitute for professional medical 

advice. Readers are always advised to consult their healthcare professionals prior to starting any new remedy, therapy 

or treatment. 

yourwellness.com

4 

contents 

10 wellness focus on 

Digestion 

24 emotional wellness 

What Your Gifting 

Style Says About You 

28 family wellness 

The Spy Next Door: 

Dealing With Nosy 

Neighbours 

32 exercise wellness 

15 Fitness Myths You 

Need To Stop Believing 

36 relationship 

wellness 

Malcolm In The Middle! 

Avoid The Middle-child 

Syndrome 

40 wellness nutrition 

Eat To Improve Digestion 

05 wellness news 

07 kitchen wellness 

08 garden wellness 

yourwellness.com 

26 

Why Growing Older 

Helps Women Relax 

family wellness 

30 Ways To Get Your Kids To 

Listen 

exercise wellness 

35 Yoga In School Works 

Nicely 

relationship wellness 

38 Be A Heartful Boss 

39 Loves Me, Loves Me Not! 

Romantic Anxiety Kills Love 

wellness debate 

45 Is Anxiety Always 

Bad For You? 

46 wellness experts 

48 wellness reviews 

50 holistic wellness 

52 modern wellness 

53 ancient wellness 

54 scientific wellness 

49 

The Power 

Of Citrus 

34 

31 

Home Music 

Therapy! 

Children In 

The Gym? 

Digestive Dream 

Green Smoothie Bowl 

42

Eat The Right Fats 

Eating plant-based fats, such as those found in 

avocados and olive oil, could mean living 25% 

longer, according to a new study from Harvard 

University. 

During the study, the scientists looked at 

over 20 years of research to analyse the types 

of fat people eat and how this impacts their 

life expectancy. The data included information 

from 93,000 men and women, assessing their 

eating habits and their health. In particular, they 

wanted to discover whether eating animal-based 

fats such as meat and dairy, or plant-based fats 

including avocado, nuts and oils, was 

healthiest. The results showed 

that a diet rich in plantbased 

fats had 

big health 

implications 

and could 

even cut the 

risk of early 

death by a 

quarter. 

- Albert Schweitzer 

Good health is more than just 

exercise and diet. It’s really 

a point of view and a mental 

attitude you have about yourself. 

Trust Your Gut 

Does it make sense to listen to your gut rather 

than your brain? Often, a gut feeling isn’t based 

on logic or facts but simply a sense of something 

that you should or shouldn’t do. 

Well, new research is showing that listening 

to our gut is something we should be doing. 

Scientists have discovered that our gut is part 

of a complex system that sends messages to the 

brain and can help us avoid dangerous or risky 

situations. Their work provides new insights into 

the relationship between our brain and our gut. 

The gastrointestinal tract sends more messages 

to the brain than any other organ system in the 

body, constantly providing information, including 

those feelings we often label as ‘gut instinct’. So 

next time you get a feeling that something isn’t 

right, even if you’re not sure exactly why, trust 

your gut – it could be telling you something 

important! 

news 

Write To 

Reduce Stress 

wellness 

How we deal with life’s setbacks 

determines the long-term impact they 

have on our lives. Now a study has 

found that keeping a journal and writing 

about past failings could help you 

maintain a more positive attitude and 

reduce anxiety. 

Researchers from Rutgers University- 

Newark took two groups of volunteers 

and asked the first group to write about 

past failures while the second control 

group wrote about a neutral topic not 

related to themselves. They measured 

the levels of the stress hormone cortisol 

in the saliva of each participant at the 

beginning of the study. 

The volunteers were 

then asked to perform 

a stressful task and 

their cortisol levels 

were monitored. The 

researchers discovered 

that those who had 

written about their 

past failures had lower 

cortisol levels. 

Grilled Meat 

Blood Pressure 

Warning 

When it comes to cooking meat and fish, 

many of us choose to grill rather than fry; 

believing it to be a healthier option. But a 

new study has found that grilling meat or 

fish for too long to create a ‘well-done’ effect 

could release chemicals that inflame the 

arteries and lead to high blood pressure. 

The researchers from Harvard University 

found that grilled meat, including chicken 

and fish, could 

increase blood 

pressure by 17% 

a week. The study 

suggests that 

anyone worried 

about their blood 

pressure might want 

to look at alternative 

cooking methods 

such as steaming, 

poaching or baking. 

5 

yourwellness.com

6 wellness 

news 

Birds Migrate 

Away From 

Diseases 

In a unique study, researchers at Lund 

University in Sweden have mapped the origins 

of migratory birds. They used 

the results to investigate and 

discover major differences 

in the immune systems of 

sedentary and migratory 

birds. They observed that 

migratory species benefit 

from leaving tropical areas 

when it is time to raise 

their young. Moving away from diseases in 

the tropics enables them to survive with a 

less costly immune system. According to the 

researchers, dealing with pathogens is most 

difficult for the birds the first time they are 

exposed to them. All vertebrates, including 

human beings, have an immune system built 

up in a similar way to that of birds. The Lund 

biologists therefore believe their findings could 

also be significant in a broader perspective. 

- Joseph Addison 

Health and cheerfulness 

naturally beget each other. 

Later School Start 

Times Really 

Help Students 

A new study in the journal ‘Sleep’ indicates that 

delaying school start times results in students 

getting more sleep, and feeling better. The 

study aimed to investigate the short and longerterm 

impact of a 45-min delay in school start 

time on sleep and well-being of adolescents. 

They found that an increase in time-in-bed on 

weekdays led to gains in mental health, prosocial 

behaviour, better 

attentiveness in class and 

peer relationships. 

However, the researchers 

also noted that the gains 

may not be sustained if 

students gradually delay 

their bedtime. 

Smokers 

Vulnerable To 

Hearing Loss 

According to a study of over 50,000 

participants over 8 years in ‘Nicotine & 

Tobacco Research’, published by Oxford 

University Press, smoking is associated with 

increased risk of hearing loss. 

Researchers examined the effects of 

smoking status (current, former, and never 

smokers), the number of cigarettes smoked per 

day, and the duration of smoking cessation on 

the extent of hearing loss of the participants. 

They found that even 

after adjusting for factors 

including occupational 

noise exposure, there was 

a 1.2 to 1.6 increased risk 

of hearing loss among 

current smokers compared 

with never smokers. 

A Dark 

Bedroom Could 

Beat A Dark 

Mood 

Researchers from Nara Medical University 

in Japan have discovered that light 

pollution in the bedroom at night could 

increase depression. This light pollution 

can come from many sources such as light 

through the window, a nightlight or even 

your smartphone’s display. This is because 

being exposed to light when we should 

be sleeping has a disruptive effect on the 

body clock. 

The team looked at over 800 adults 

who did not show depressive symptoms 

at the start of the study. They measured 

the light levels in the bedrooms of each 

participant, exposing some to light at night 

while the others slept in a completely dark 

room. At the end of 

the two-year study, 

the researchers found 

that those who had 

slept in total darkness 

had fewer depressive 

symptoms than 

those who had been 

exposed to light. 

yourwellness.com

kitchen 

wellness 

7 

8 Things You Should 

Never Throw Away 

It’s becoming increasingly 

important for all of us 

as consumers to make 

environmentally responsible 

decisions. As a result, more and 

more of us are seeking new ways 

to cut waste and recycle at home. 

If you’re looking to live a 

greener lifestyle, the kitchen is a 

good place to start as it’s typically 

the source of a lot of waste. Often, 

we throw things away from our 

kitchens that actually could be put 

to good use with a little thought. 

Here are eight things you should 

never throw away: 

Jam jars 

When you finish a jar of jam (or 

any other ingredient that comes 

packaged in a glass jar), you might 

automatically throw it away. But 

there are lots of uses for old jam 

jars. Give them a thorough wash 

and you can re-use them as a 

shaker for salad dressings, jars 

for making your own homemade 

preserves, or handy storage for 

DIY bits and pieces such as small 

nails and screws. 

Eggshells 

If your family loves eating 

eggs, you’ll probably have plenty 

of empty shells to dispose of. But 

before you throw them away, did 

you know that eggshells have lots 

of uses in the garden? Grind them 

up to make a fertiliser or sprinkle 

around the base of plants to deter 

slugs and snails. 

Coffee grounds 

Another great garden 

ingredient, coffee grounds make 

a good fertiliser and, just like egg 

shells, can be used around the base 

of plants to deter pests. 

Vegetable peelings 

Grab a mini compost collector 

for your kitchen worktop 

and you’ll never throw away 

vegetable peelings again. Simply 

collect throughout the day and 

then transport to your outdoor 

composter to create your own 

nutrient-rich homegrown compost. 

Odds and ends 

The odd carrot that’s past its 

best, half a potato, a rind of cheese; 

you might think there’s not a lot 

you can do with these random 

odds and ends but add them to a 

soup and you’ve got a great way to 

use up those little bits and pieces. 

Got odds and ends of fruit instead? 

Then whizz them up to make a 

delicious smoothie. 

Broken pots 

Don’t despair if you break a 

mug or plate; broken crockery is 

perfect for creating drainage at 

the bottom of large planters in the 

garden. 

Bread 

There’s nothing better than the 

taste of fresh bread but, after a day 

or so, your favourite loaf might 

be looking a little dry and less 

appealing. But unless it’s showing 

signs of mould (in which case you 

should throw it away), there are 

lots of things you can do with stale 

bread. Break it into chunks and 

toss with olive oil before popping 

in the oven to make tasty croutons 

or whizz up in a food processor 

to create breadcrumbs, which you 

can freeze, ready to use later. 

Plastic bags 

Countless reports are showing 

the damage caused to our oceans 

by plastic shopping bags that have 

been discarded. Always reuse 

plastic bags wherever possible 

and if you really need to throw 

them away make sure you do so 

responsibly so that they don’t end 

up in the sea. 

yourwellness.com

garden 

8 wellness 

Common Gardening 

Mistakes And How 

To Avoid Them 

Quite often gardening is all 

about trial and error, seeing what 

works and experimenting with 

different ideas. But when things 

go wrong it can be frustrating, 

particularly if you’ve invested 

lots of time or money in different 

plants that don’t thrive. So, while 

it’s fun to experiment, a little 

planning can help avoid costly 

mistakes. Here are some of the 

most common gardening mistakes 

and how to avoid them: 

Choosing the wrong 

plants 

Every garden has its very own 

micro-climate. Many different 

factors can affect how plants will 

grow in your garden from the 

temperature to soil conditions 

and the amount of shade. Before 

you rush out and buy plants, take 

the time to analyse your garden 

and the soil conditions. This way, 

you can choose the plants that 

will have the very best chance of 

growing well, rather than simply 

choosing the ones that look nice. 

Also remember to choose 

plants that will fit in with your 

style of gardening. If you’re a busy 

professional who can only spare 

a little time each day, it’s best to 

choose plants that will look after 

themselves rather than ones that 

need constant attention. 

Planting at the 

wrong time 

Do your research before 

planting seeds or seedlings. 

There’s usually a small window of 

opportunity for getting the best 

results from new plants and it pays 

to plant them at the right time. 

Check the seed packets or have 

a look online to determine which 

month is best to plant your seeds. 

Failing to water 

It’s easy to forget to water your 

plants, particularly when you’re 

busy. But one sunny afternoon 

is all it takes to kill off young 

seedlings or small plants. Try to 

build watering into your daily 

routine or invest in automatic 

watering systems to help when you 

can’t get into the garden. 

Remember, different plants have 

different needs when it comes to 

watering so make sure you know 

which plants need more and which 

need less. Plants are as likely to 

suffer as a result of over-watering 

as under-watering. 

Underestimating 

pests 

Slugs, snails, flies and other 

pests are the enemies of gardeners 

everywhere and you need a good 

plan to keep a step ahead of the 

nasties. Have a supply of pest 

repellents in your shed ready to 

use – choose natural products or 

homemade remedies wherever 

possible to protect the eco-system 

in your garden. 

Forgetting to harvest 

When all the hard work is done, 

there is nothing better than seeing 

a wonderful crop of fresh fruit or 

vegetables ready to pick. When 

your plants get to this stage, it’s 

important to check them daily and 

pick any ripe fruits and veggies. 

Left too long, they can quickly 

rot, putting all your hard work to 

waste. 

Taking on too much 

Many first-time gardeners 

underestimate how much work 

is involved in keeping on top of a 

productive garden. In your first 

year, it’s a good idea to start small 

and build up rather than trying to 

do too much in one go. 

yourwellness.com

10 

focus 

- Jean-Anthelme Brillat-Savarin 

Digestion, of all the bodily 

functions, is the one which 

exercises the greatest 

influence on the mental 

state of an individual. 

You are what you 

eat! When it comes 

to your overall 

wellbeing, your 

digestive wellness 

plays a crucial role 

because 70% of 

the body’s immune 

system lives in the 

digestive tract. 

Research has shown 

that digestion affects 

your body as well 

as mind. If digestive 

issues have been 

nagging you for a 

while, it’s time for 

a bit of conscious 

effort and planning 

to restore your gut 

health to enjoy 

optimal wellness. 

Focus On 

Digestion 

yourwellness.com

11 

According to the National Institute 

of Health, USA, the digestive system 

is made up of the gastrointestinal 

tract, also called the GI tract or 

digestive tract, and the liver, pancreas, 

and gallbladder. Each part of your 

digestive system helps to move food 

and liquids through your digestive 

tract, break them into smaller parts, or 

both. Once foods are broken into small 

enough parts, your body can absorb 

and move the nutrients to where 

they are needed. Your large intestine 

absorbs water, and the waste products 

of digestion become stool. Your 

hormones and nerves work together to 

help control the digestive process. 

Digestion is important because 

your body needs nutrients from food 

and drink to work properly and stay 

healthy. Proteins, fats, carbohydrates, 

vitamins, minerals, and water are 

nutrients. Your digestive system 

breaks nutrients into parts small 

enough for your body to absorb 

and use for energy, growth, and cell 

repair. If you have problems digesting, 

absorbing and eliminating your food, 

it will undermine all other health 

functions of your body. Millions, the 

world over, suffer from digestionrelated 

issues. Some of the most 

common problems are discussed here. 

Upset Stomach? 

Don’t Tough It Out! 

Frequent or persistent upset 

stomach needs your attention. 

Dyspepsia or indigestion is the 

name for a group of symptoms 

that cause discomfort in the 

abdomen. This might include 

pain, a burning feeling, feeling 

full too soon while eating and 

feeling uncomfortably full after 

eating. You could have more 

than one symptom at the same 

time. Lifestyle, medicines, health 

problems, and digestive tract 

illnesses can cause 

indigestion. Your 

doctor will check 

your medical history, conduct a 

physical exam, and might suggest 

other tests like blood test, stool 

test and urea breath test. 

The treatment will depend 

on the cause and may include 

medicines, diet changes and 

stress-relief measures. You may 

need to avoid certain foods and 

drinks that may cause indigestion, 

like alcohol, carbonated drinks, 

coffee, foods that contain 

a lot of acid, and 

spicy, fatty, 

or greasy 

foods. 

yourwellness.com

12 wellness 

focus 

Constipation: 

Jammed! 

Constipation is a condition in which you 

have fewer than three bowel movements a 

week, or hard, dry and small bowel movements 

that are painful or difficult to pass. The most 

common symptoms of constipation are lesserthan-normal 

bowel movements, stool that is 

difficult or painful to pass, and pain or bloating 

in your abdomen. Your eating and diet directly 

affects your chances of becoming constipated. 

If your diet has too little fibre, you may get 

constipated, which can leave you feeling 

bloated, uncomfortable, and sluggish. However, 

constipation is often easy to treat and manage 

with diet changes, like adding more fibre and 

drinking enough water, as also exercising 

regularly. Osmotic laxatives bulk up stools and 

can also help alleviate constipation. 

Got The Runs? 

Diarrhoea is loose, watery 

stools more than three times a 

day. It could be acute, persistent, 

or chronic. Complications of 

diarrhoea are dehydration and 

poor absorption of food. Its causes 

include infections, food allergies 

and intolerances, digestive tract 

problems, and side effects of 

certain medicines. If you have 

diarrhoea for more than four days, 

it’s time to consult your doctor 

instead of merely relying on 

OTCs or home remedies. The 

doctor may prescribe 

you prescription 

medicines. If you have 

diarrhoea, you may lose 

your appetite but you also 

need to drink plenty of liquids 

so that you can stay hydrated 

and replace the fluids that 

you’re losing. You could have 

electrolyte-enhanced water or 

coconut water with vitamins 

or electrolytes (avoid those 

high in sugar), clear, greasefree 

broths, weak teas, ginger 

ale etc. 

Tips to avoid 

Traveller's Diarrhoea 

Careful when you drink water. 

Avoid local tap water. Drink only 

bottled water, beverages made 

with water that you know has 

been boiled, or drinks from sealed 

bottles of well-known global 

brands. 

Where are the germs hiding? 

There might be tap water or ice 

yourwellness.com

13 

made from tap water in some foods and 

beverages you may not think about, 

including ice cream, fruit juices or 

smoothies diluted with water, frozen 

sweet beverages, ice pops, fountain 

drinks, or sodas that are not from a 

sealed bottle. Avoid raw milk or dairy 

products made from unpasteurised 

milk, such as ice cream or cheese. 

Say a big No to raw fruits and 

vegetables. Avoid raw fruits unless 

you are peeling them yourself, like a 

banana or orange. Keep away from 

cold salads and choose cooked and 

piping hot vegetables. Leave uncooked 

garnishes off the plate. Avoid 

chutneys and salsas, because they’re 

generally made with raw fresh fruit or 

vegetables. 

Back away from the buffets. Food 

sitting on a buffet table can expose it 

to flies and other unseen contaminants, 

which can carry a variety of bacteria. 

Cross-contamination is also possible at 

buffet tables, where contaminated food 

or its juices can easily come in contact 

with other food items. Some patrons 

with unwashed hands may touch 

utensils or food, resulting in bacteria or 

viruses making their way into your plate. 

Avoid street food. Street food is 

outright risky: The vendors’ hands 

may not be clean, there might be 

contamination of the utensils and the 

surfaces used to prepare and cook 

the food, and potentially inadequate 

cooking temperatures. 

Wash hands carefully. Before 

eating, wash your hands thoroughly 

with a hand sanitiser containing at least 

60% alcohol. Be sure to use bottled or 

disinfected water for washing your own 

plastic plates and bowls. 

Keep OTC medicines ready. 

Check with your doctor to make sure 

what’s safe for you to take or carry 

prescriptions to buy them from the 

local pharmacies. 

Understanding IBS 

Irritable bowel syndrome (IBS) is 

a common disorder that affects the 

large intestine. Symptoms include 

cramping, abdominal pain, bloating, 

gas, and diarrhoea or constipation, 

or both. IBS is a chronic condition 

that needs to be managed long 

term. Symptoms of IBS can be 

triggered by intolerance to certain 

foods, aggravated stress, anxiety or 

depression, and hormonal changes. 

People with a family history of IBS 

are more at risk. According to Mayo 

Clinic, severe bout of diarrhoea 

(gastroenteritis) caused by bacteria 

or a virus may bring on IBS. The 

condition is also associated with 

bacterial overgrowth. Your doctor 

will look for a certain pattern in 

your symptoms. In some cases, 

doctors may order tests to rule out 

other health problems. Doctors may 

treat irritable bowel syndrome (IBS) 

by recommending changes in what 

you eat and other lifestyle changes, 

medicines, probiotics, and mental 

health therapies. 

To deal with IBS you could try the 

following: 

• Add fibre to you diet. 

Fibre promotes regular bowel 

movements, which helps reduce 

constipation. It should be added 

gradually. Soluble fibre, that 

takes longer to digest, such 

as that found in oats, 

beans, barley, peas, 

apples, carrots, and 

citrus fruits are good for you. 

• Reduce stress. Consciously 

practice stress reduction 

techniques because stress 

and anxiety cause IBS 

flareups. 

• Reduce 

caffeine & 

smoking. 

Both of them 

worsen 

symptoms of IBS. 

• Eat smaller 

meals. This will help 

lessen the incidence of 

cramping and diarrhoea. 

Stick to your meal timings 

and don’t forget to drink 

enough water. 

yourwellness.com

14 wellness 

focus 

Be Cool About Heartburn 

Heartburn, explains ‘World 

Journal of Gastroenterology’, 

is a signature symptom of 

gastroesophageal reflux disease 

(GERD), which is a cluster of 

symptoms and signs associated 

with regurgitation of stomach acid 

up to the pharynx and mouth. The 

basic cause of heartburn is when 

your lower esophageal sphincter 

(LES) becomes weakened or 

relaxes abnormally. The LES is 

a circular band of muscle at the 

bottom of your esophagus. It acts 

like a 'valve' in the esophagus just 

as it enters the stomach. Normally 

when you swallow, your LES 

relaxes to let food and liquid flow 

down into your stomach. Then it 

closes again. However, in some 

people the LES may open too 

often or not close tight enough. 

When this happens the acid in 

your stomach can flow back up 

into your esophagus. Since your 

esophagus doesn't have the same 

protective lining your stomach 

does, the acid can irritate its more 

sensitive tissues. This can trigger 

heartburn discomfort. 

A very common condition, 

heartburn had a great impact 

on daily activities and a reduced 

quality of life. Nighttime heartburn 

is also known to lead to sleep 

disturbances. Million of adults 

the world over suffer from 

heartburn on a daily basis. It 

is common in pregnancy and 

even children and infants can 

experience heartburn symptoms. 

This condition is associated 

with increased severity of 

nausea and vomiting but 

managing heartburn is not 

difficult and may improve 

its severity. Here are some 

reasons you could be 

suffering from heartburn: 

Pregnancy, GERD or acid 

reflux, weak esophageal 

muscles, obesity, anxiety, hiatal 

hernia or peptic ulcer. 

Habits that trigger 

your heartburn: 

• Eating large meals or eating too 

fast 

• Lying down right after eating 

• Eating just before bedtime 

• Drinking alcohol or smoking 

• Pressure on the stomach due to 

tight clothes 

• Worrying intensely 

• Exercising soon after eating 

• Taking certain medications 

like blood pressure or angina 

pills, medicines for asthma or 

allergies, muscle relaxants, 

prescription painkillers and 

antidepressants. 

Here’s What You Can 

Do 

Although you may not always 

be able to prevent heartburn from 

happening, there are things you 

can do to lower your chances 

of triggering it. Here are some 

lifestyle changes you can try to 

help decrease your heartburn 

symptoms. 

Eat smaller meals – Eating 

smaller meals can take some of 

the load off your digestive system. 

With smaller amounts of food to 

digest, less stomach acid is needed, 

which lowers your chances of 

heartburn. 

Avoid certain foods – Food 

is often a heartburn trigger. In 

fact, 94% of adults surveyed 

believed over-eating is a 

heartburn cause. Foods like 

tomatoes, tomato sauce and 

ketchup, oranges, grapefruit 

and other citrus fruits and 

juices, garlic, vinegar, onions, 

chocolate, coffee, tea or 

other caffeinated products, 

alcohol, fried and fatty 

foods, carbonated drinks 

and spices can cause or 

aggravate heartburn. 

Wear looser clothes – 

Clothes that fit tightly 

around your waist can put 

pressure on the stomach. 

yourwellness.com

15 

This pressure can push the stomach 

contents up into the esophagus. Avoid 

tight-fitting clothes. 

Manage sleep position – If you 

suffer heartburn symptoms at night, 

sleeping with your head slightly raised 

may help. When your head and chest 

are elevated higher than your stomach, 

there are less chances of stomach acid 

flowing into your esophagus. Also, try 

sleeping on your left side. This has 

shown to aid in digestion and may 

help relieve some nighttime heartburn 

symptoms. 

Quit smoking – Smoking is a 

well-known trigger for heartburn. 

The nicotine and other chemicals 

in cigarettes can relax the lower 

esophageal sphincter (LES) as they 

enter the body. Quitting, or at least 

cutting back, can help. 

Maintain a healthy weight – The 

more overweight you are, the more 

likely you are to suffer from heartburn. 

Those extra pounds can put pressure 

on your stomach, causing acid to back 

into your esophagus. Talk to your 

doctor about a healthy weight-loss plan 

that's right for you. 

Exercise properly – Exercises like 

sit-ups and crunches can increase 

pressure on your stomach. This 

pressure can push the acid in your 

stomach up into the esophagus and 

trigger heartburn pain. Try activities 

like walking or talk to a personal 

trainer for exercises that are less likely 

to trigger your heartburn. 

Relax consciously – People 

suffering from frequent heartburn 

often believe that work-related stress 

or domestic situations contributes to 

their symptoms. It’s important to find 

ways to alleviate the stress to decrease 

your chances of getting stress-related 

heartburn. Yoga, meditation, listening 

to soothing music, developing a hobby 

like reading, painting etc would help. 

Gas & Bloating: 

The Big Bun Feeling 

Gas in the digestive tract comes from two sources: 

Air that you swallow and the breakdown of undigested 

food by bacteria in the large intestine. Certain foods 

may cause gas but foods that produce gas in one 

person may not necessarily cause gas in another. 

Tricks to stop belly bloating 

• To prevent gas and bloating, limit foods like beans, 

broccoli, and dairy 

• Eat smaller meals 

• Eat slowly so you swallow less air when you eat 

• Cut down on high-fibre foods 

• Various supplements can help prevent gas and 

reduce bloating 

• Drink lots of water and avoid fizzy drinks 

• Avoid milk products if you have lactose intolerance. 

You need to consult your doctor if your symptoms 

don't improve with simple changes and you also 

suffer from diarrhoea, have persistent abdominal pain, 

unintended weight loss and changes in your appetite. 

What Causes Hiccups? 

Hiccups are common. They usually happen after a big meal, 

alcoholic or carbonated beverages or sudden excitement or 

change in mood and talking rapidly while eating. They are, 

basically, involuntary contractions of the diaphragm. Each 

contraction is followed by a sudden closure of your vocal cords, 

producing the ‘hic’ sound. For most people, a bout of hiccups 

usually lasts only a few minutes. In some cases, they may be a 

sign of an underlying medical condition. 

yourwellness.com

16 wellness 

focus 

Why Can’t I Eat It? Know 

Food Intolerance & Allergy 

Food intolerances and allergies 

are common. A lot of people 

confuse one of them for the 

other because symptoms of food 

intolerance occasionally resemble 

those of food allergy. However, 

food intolerance does not involve 

the immune system and doesn’t 

cause severe allergic reactions. 

It also does not show on allergy 

testing. A food intolerance 

response takes place in the 

digestive system. It occurs when 

you are unable to break down the 

food properly. This could be due 

to enzyme deficiencies, sensitivity 

to food additives or reactions to 

naturally-occurring chemicals 

in foods. The symptoms are gas, 

bloating, nausea and diarrhoea. 

Food intolerance can also trigger 

episodes of IBS. Symptoms 

caused by food intolerance can be 

immediate or they may take 12 to 

24 hours to develop. Reactions are 

usually related to the amount of 

the food you have had and, often, 

people can eat small amounts of 

the food without causing problems. 

This threshold varies from person 

to person. 

Allergies are an overreaction 

of the body’s immune system to 

a protein. These proteins may be 

from foods, pollens, house dust, 

animal hair etc. The word allergy 

means that the immune system 

has responded to a harmless 

substance as if it were toxic. 

According to National Institute 

of Diabetes and Digestive and 

Kidney Diseases (NIDDK), USA, 

90% of all cases of food allergies 

involve milk, eggs, peanuts, tree 

nuts, fish, shellfish, wheat, or soy. 

They typically begin in infancy, 

and can even be life-threatening if 

not outgrown. Food allergies have 

become increasingly common in 

children. The symptoms of food 

allergy include itching, burning 

and swelling around the mouth, 

swelling of face or eyes, runny 

nose, skin rash (eczema), hives, 

diarrhoea, abdominal cramps, 

breathing difficulties, nausea 

and vomiting. According to the 

American Academy of Allergy, 

Asthma and Immunology (AAAAI), 

being allergic to a food may also 

result in being allergic to a similar 

protein found in something else. 

For example, if you are allergic to 

ragweed, you may also develop 

reactions to bananas or melons. 

This is known as cross-reactivity. 

Cross-reactivity happens when the 

immune system thinks one protein 

is closely related to another. 

Here’s how to find 

the source of the 

problem 

• Keep a food and symptoms 

diary to check for patterns 

• Remove all suspect foods for 

two weeks; then reintroduce 

them, one at a time, to test for 

reactions. This should be done 

only under medical advice and 

supervision 

• Undergo allergy blood tests. 

What you can 

do 

• Read food labels to 

ensure that you don’t 

eat foods that contain 

ingredients you are 

allergic to. 

• Always ask about 

ingredients when 

eating at 

restaurants or 

when you are 

eating foods 

prepared by 

family or friends. 

• For milder 

reactions, 

antihistamines 

may help relieve 

symptoms. Be 

sure to discuss 

this approach 

with your doctor. 

yourwellness.com

17 

What’s Gluten 

Sensitivity? 

Gluten is a protein found 

primarily in wheat, barley and 

rye. If a person has gluten 

intolerance, this protein can 

cause digestive problems such 

as gas, abdominal pain or 

diarrhea, joint pain and fatigue. 

The symptoms are similar to 

those with celiac disease, so 

it’s important to get the correct 

diagnosis. 

Here are some 

gluten-free foods: 

• Corn in all forms (corn flour, 

cornmeal, grits, etc.) 

• Plain rice in all forms 

(white, brown, wild, basmati, 

enriched rice, etc.) 

• Amaranth, arrowroot, 

buckwheat, flax, millet, 

quinoa, sorghum, soy and 

tapioca 

• Flours made from glutenfree 

grain, nuts, beans 

and coconut, including 

buckwheat flour, millet flour, 

almond flour, chickpea flour, 

amaranth flour, brown rice 

flour and coconut flour. 

Always look for products 

labelled gluten-free to avoid 

cross-contamination. 

Is Your Kitchen 

Making You Sick? 

Your kitchen has the capacity to 

nourish you to health or make you 

fall sick. Here are some things that 

you can look at: 

Germs on dishcloth 

We choose dishcloths to wipe 

up spills on counters, clean up 

when we are done cooking, wipe 

our hands quickly, and for other 

general cleaning. According to a 

Michigan State University report, 

these cloths can harbour harmful 

germs that can spread if not 

cleaned frequently. A damp, smelly 

dish cloth is telling you that it’s 

time to put it for a wash. Always 

wash your dishcloths and kitchen 

towels on the ‘Hot’ cycle of your 

washer and make sure they dry 

completely on a high setting. 

According to a 2014 report in the 

journal ‘Food Protection Trends’, 

from the International Association 

for Food Protection, “Significant 

numbers of coliform and E. coli 

commonly occur in kitchen towels. 

(There is) also the potential for 

cross-contamination of foodborne 

enteric bacterial pathogens and 

their growth in kitchen towels.” 

The study also found that soaking 

the cloths in 4,000 mg/L of bleach 

for two minutes was more effective 

in reducing bacterial numbers and 

recommended a frequent change 

of the towels in use. 

Is your cutting board 

clean enough? 

Cutting board can be a source 

of contamination and foodborne 

illness. If you cut up raw chicken, 

and then use the same cutting 

board to slice a cucumber for your 

salad, you run the risk of crosscontamination 

with bacteria from 

the chicken being transferred to 

the cucumber. Here’s the best 

way to clean your cutting board, 

whether it is made of wood or 

plastic: 

• Rinse the foods off the cutting 

board carefully. 

• Scrub the cutting board with 

dishwashing detergent and hot 

water and get out anything 

that is stuck in the scratches or 

grooves on the board’s surface. 

• You could sanitise the cutting 

board by scrubbing it with a 

paste made from 1 tablespoon 

each baking soda, salt, and 

water. Rinse thoroughly. 

• Let it dry well. Bacteria grow in 

moisture. 

• Replace your board when it 

has a lot of deep grooves from 

repeated use. 

How do you handle 

poultry? 

Research has found that 

salmonella, the bacteria found 

in raw meat and poultry that 

may cause deadly food-borne 

illness, is rampant if the poultry 

is not handled properly. Surveys 

have warned that an alarming 

number of kitchen surfaces are 

not thoroughly washed after 

yourwellness.com

18 wellness 

focus 

food preparation and 43% and more 

are contaminated with raw meat 

bacteria. According to the guidelines 

of www.safefood.eu, a European 

implementation body set up to 

promote awareness and knowledge 

of food safety and nutrition issues, 

“Harmful bacteria such as E. coli can 

last on your food packaging for up 

to 24 hours, so you should be careful 

when handling packaging. These 

bacteria can be transferred quite easily 

from contaminated packaging to other 

kitchen surfaces and also lead to crosscontamination 

of hands and other 

kitchen surfaces such as worktops and 

press handles.” 

The report recommends 

that you 

• Pack your raw meat and poultry 

separately from your ready-to-eat 

foods. 

• Keep one bag for raw meats only if 

you use reusable bags. 

• Store your raw meat and poultry 

on the bottom shelf of your fridge 

below ready to eat foods. 

• Remove your raw meat and poultry 

from their packaging and directly 

place on to your cutting board 

or baking tray, and throw the 

packaging straight in to the bin. 

• After you have finished preparing 

your raw meat or poultry, wash 

down all surfaces with hot soapy 

water. 

• Always wash thoroughly the knife 

that was used in preparing raw 

chicken before reusing it to cut 

anything else. 

Store milk right 

Once opened, milk is safe to 

consume for up to 3 days. Always buy 

smaller quantities more often rather 

than keeping larger containers open in 

the refrigerator for too long. Here are 

some other things to consider: 

• Remember to open new milk 

containers in the order in which 

you bought them: First in the fridge, 

first out. Leave milk in its original 

container to safeguard its flavour 

and nutritional value. 

• Keep milk containers closed and 

stored away from strong-smelling 

food items in the fridge or they can 

pick up these odours. 

• Store milk on refrigerator shelves 

where it is cooler, rather than in the 

refrigerator doors. 

• Don’t return unused milk from 

a serving pitcher to the original 

container. 

Keep salad greens safe 

• When shopping, pack fresh salad 

greens in plastic bags so they are 

kept separate from other groceries, 

especially raw meats and poultry. 

• Refrigerate salad greens by storing 

in a plastic bag within two hours of 

buying. 

• Always wash hands before preparing 

salads and make sure you are 

working with a clean cutting board. 

• Wash the greens just before 

using by running cold water over 

leaves. Leaves can be difficult to 

clean so separating the leaves 

and immersing them in a bowl of 

cold water for a few minutes helps 

loosen sand and dirt. A bowl is a 

much better choice than a sink, 

which can harbor bacteria and 

be difficult to clean. Remove any 

damaged or spoiled leaves. 

• Because lettuce and other salad 

greens are very perishable, they 

should be used within one week 

after purchase. 

• Avoid ready-to-eat, bagged 

salads because of the increased 

likelihood of contamination with 

microorganisms. 

yourwellness.com

19 

Are Probiotics For You? 

Increased awareness of the 

importance of the microbes that 

live in our gut has spurred a great 

demand for probiotics. More 

and more people are now using 

probiotic products to maintain 

overall wellness. According to 

Harvard Medical School report, 

probiotics may help 

• improve immune function 

• protect against hostile bacteria 

to prevent infection 

• improve digestion and 

absorption of food and 

nutrients. 

Probiotics can act as gutbeneficial 

bacteria that create a 

physical barrier against unfriendly 

bacteria. Research has shown 

that probiotics help the immune 

system by preventing colds and flu 

while speeding up recovery and 

preventing diseases like irritable 

bowel, allergies and diarrhoea. 

They play a large part in keeping 

our digestive tract healthy. Studies 

have shown that taking probiotics 

may also help improve symptoms 

of mental health disorders such 

as depression, anxiety, stress 

and memory impairment, among 

others. They may help protect 

the heart by reducing ‘bad’ LDL 

cholesterol levels and lowering 

blood pressure. 

Probiotics can also help offset 

the bacterial imbalance caused 

by taking antibiotics. Antibiotics 

kill good bacteria along with the 

harmful ones, often leading to gas, 

cramping or diarrhoea. They 

help break down protein and 

fat in the digestive tract, 

which can benefit patients 

who need to build 

strength throughout 

and after an illness. 

Probiotics are 

mainly found in 

fermented or cultured 

dairy products. Yogurt 

is probably the best 

source of probiotics. 

Other sources include 

kefir, buttermilk, miso, 

soy drinks, kombucha, 

kimchi, sauerkraut, tempeh 

and some types of cheese like 

cheddar, mozzarella and gouda 

contain probiotics. The bacteria 

either occur naturally in these 

foods or have been added during 

preparation. Probiotics are also 

available as dietary supplements 

in capsule, tablet or powderform. 

Probiotics that have been 

found to provide health benefits 

include strains of Bifidobacterium, 

Lactobacillus and Saccharomyces. 

Many probiotic supplements 

contain a combination of different 

strains in the same supplement. 

Always consult your healthcare 

expert before you start on any 

supplementation. 

yourwellness.com

20 wellness 

focus 

Ways To Get More Fibre 

While most carbs break down 

into sugar, fibre stays intact as 

it passes through your digestive 

system. Eating fibre helps you feel 

fuller for longer. It also slows the 

time it takes digestible carbs to be 

absorbed into your bloodstream. 

That helps regulate your blood 

sugar levels. 

Whole grain foods are 

a natural source of dietary fibre. 

Unlike refined carbohydrates 

like white bread, whole grains 

retain bran. To identify whole 

grains, look for these ingredients 

on labels: Whole wheat, hard red 

winter wheat, barley, oats, rye, 

brown rice, buckwheat, millet, 

oatmeal, and sorghum. Not all 

whole grains are made the same, 

though. Read the labels to identify 

the fibre content for whole grains. 

Eating vegetables can 

increase your fibre consumption. 

Non-starchy vegetables like 

amaranth, artichoke hearts, 

asparagus, baby corn, green beans, 

sprouts etc. Low-starch vegetables 

include green leafy vegetables 

like kale, spinach, Asian greens, 

cabbage, salad greens like rocket, 

lettuce, watercress, cucumber, 

broccoli, capsicum, sprouts, carrots 

etc. All these are a low-calorie, 

high-fibre choice. 

Legumes are very rich in 

fibre, as well as protein, carbs, 

vitamins and minerals. Replacing 

meat with legumes in a few meals 

per week is linked to increased 

life span and a decreased risk of 

several chronic diseases. Highfiber 

legumes include black beans, 

edamame, lima beans and baked 

beans. 

Some more sources of high 

fibre include fruits like 

raspberries, pears and apples with 

skins, bananas and oranges, and 

nuts like almonds, pistachios, 

pecans etc. Some of the 

popular high-fibre foods are 

cooked brown rice, oatmeal, 

quinoa and popcorn. 

yourwellness.com

21 

Juicing For Health 

Fruits and vegetables are great 

sources of vitamins, minerals, and 

antioxidants. In your busy day it’s 

difficult to get in all the immuneboosting 

vitamins within fruits 

and veggies. In juicing, you can 

get all your body needs at one 

go. It allows more produce to be 

ingested then could possibly be 

eaten. You can get 5 to 6 serves 

of fruit and vegetables in one 

glass. All these nutrients support 

the energy cycle and metabolism 

within the body while also 

providing high-level antioxidants 

and plant compounds for cell 

health, reducing inflammation 

and disease-causing free radical 

damage. 

Juices are also great for a 

detox. In fact, gut detoxification 

is an important process that all 

of us should undergo from time 

to time in order to get a stronger 

immune system and strengthen 

our health. Juice detox is natural, 

and is done by using freshly 

prepared raw juices, smoothies, as 

well as by following the right diet 

plan. By drinking fresh juices with 

ingredients known to help cleanse 

your system, you can flush your 

body of harmful toxins and begin 

restoring your digestive health. 

Consider following a juice cleanse 

once a week. 

Managing your weight is also 

much easier with juicing. One 

of the most common reasons 

that people have difficulty losing 

weight is that due to their digestive 

issues. If your gut is unhealthy, 

the rest of your body will suffer, 

including your metabolism. So 

if you want to lose weight or 

improve your health, juicing would 

help. It also has a beneficial effect 

on the skin and an overall feeling 

of wellbeing. Here are a few things 

you should look at while juicing: 

• Avoid readymade juices that 

have added sugar or juices that 

do not specifically mention the 

quantity of sugar. 

• Try and make your juices at 

home so you have control over 

the ‘what’ and ‘how much’ you 

drink. Aim to keep your juices 

80% vegetables and 20% fruit. 

• Cold-pressed juices are exposed 

to minimal heat and air and 

they’re able to hold onto more 

vitamins, minerals, and enzymes 

present in the whole fruit or 

veggies. 

• The best time to drink juice is 

on an empty stomach or at least 

an hour before eating a meal. 

This maximises the amount 

of nutrients absorbed into the 

body. 

yourwellness.com

22 wellness 

focus 

How Herbal Teas 

Help Digestion 

Societies, especially in the 

Far East, have been drinking tea 

for thousands of years. Teas are 

known to improve digestion. They 

reduce gases, alleviate stress, help 

blood flow to the digestive system 

and eliminate various toxins. The 

primary ingredient of tea being 

water, drinking of tea assists in 

hydration, and helps maintain 

healthy kidney function. 

Most herbal teas offer some 

variety of antioxidants, vitamins, 

minerals, and other nutrients. 

Common health benefits include 

relaxing the body and mind, aiding 

sleep, reducing inflammation, 

boosting the immune system and 

optimising the digestive system. 

They are diuretic and laxative, 

which help eliminate toxins rapidly 

from the body, relieving stress 

on the gastrointestinal system, 

kidneys, and liver. Here are some 

more popular teas that help 

digestion: 

Ginger tea is one of the 

best teas to help relieve digestive 

problems. Ginger reduces 

inflammation and controls blood 

sugar. A lemon-ginger tea can help 

you start your day nicely without 

wreaking havoc on your stomach. 

Dandelion tea aids liver 

function by helping to remove 

toxins and reestablish hydration 

and electrolyte balance. 

Chamomile tea is known 

to help treat digestive problems, 

mostly because of its antispasmodic 

and anti-inflammatory 

properties it contains. This tea is 

also famous for being a calming 

drink, reducing stress and anxiety. 

Peppermint tea helps 

in expelling gas formed in the 

stomach while also calming 

the digestive system, reducing 

indigestion. 

Fennel tea has antispasmodic 

properties. It works 

on relaxing the intestinal muscles 

and is particularly good for 

constipation, colic and flatulence. 

Fennel is also a good detox 

because it is a diuretic, helping to 

clean the kidneys and so rid the 

body of impurities. 

If you are currently taking any 

medications, it is best to check 

with your doctor before adding 

herbal teas to your health regimen. 

The Rise & Rise Of Green Tea 

Green tea is one of the most recognised and popular 

of herbal teas. Research has supported the benefits of 

drinking it regularly. Here are some of the reasons why 

you should have green tea: 

Helps with weight loss – The antioxidants help to 

increase your metabolism, which make it easier to burn 

calories 

Improves immunity – The high antioxidant content 

can boost your immune system and help fight colds and flu 

Reduces cholesterol – This includes LDL (bad) 

cholesterol. Hence it helps to reduce your risk of heart 

disease, which is linked to cholesterol levels. 

Helps normalise blood sugar – Flavan-3-ols 

and/or anthocyanidins found in green tea help improve 

glycemic control and help normalise blood sugar levels. 

Due to its anti-inflammatory properties, green tea is 

believed to be beneficial for those who are at-risk or 

diagnosed with type 2 diabetes. Its catechins have antiobesity 

and anti-diabetic effects. 

Protects vision – Studies have shown that consuming 

catechins from green tea may help protect the eyes from 

oxidative damage and vision loss. 

yourwellness.com

23 

Digestive Biscuits: 

What Do They Do? 

The first digestive biscuits were 

created by two Scottish doctors in 

1839 as a digestive aid. Digestive 

biscuits are considered a healthy 

snack but overdoing them might 

lead to weight gain. However, 

if you follow a healthy lifestyle, 

snacking on digestive biscuits 

can give you the following health 

benefits. 

Nutritious: Digestive 

biscuits give you the nutrition you 

need. A single biscuit has 50-80 

calories with essential nutrients 

such as fat, carbohydrate, fibre, 

sugar, protein and sodium. 

Source of whole 

grains and fibre: Although 

the ingredients vary depending on 

the brand of digestive biscuit you 

eat, choosing those with wholewheat 

flour is a good idea. Eating 

more whole grains may lower your 

risk of developing diabetes. They 

may help meet your daily fibre 

needs, aiding appetite control and 

relieving constipation. Instead 

of eating the regular biscuits or 

cookies that contain refined flour, 

eat the fibre-rich digestive biscuits. 

Weight loss snack: 

You can control your cravings 

by eating a digestive biscuit. The 

dietary fibres in the biscuits help 

in making you feel full for a longer 

time. Look for low-fat, oats-and-noadded-sugar 

cookies. 

Boost energy: Digestive 

biscuits provide carbohydrate 

that help in energising you 

quickly. They contain sodium, the 

electrolyte your body needs to 

overcome fatigue. 

Fun-filled Digestive Candy 

& Powders 

Ayurveda believes that the health of 

the digestive system is the single most 

important long-term determinant of your 

health and wellbeing. Healthy digestion 

leads to a healthy life. Unhealthy digestion 

leads to an unhealthy physical as also 

psychological life. The symptoms of 

poor digestion include excessive gas, 

constipation, diarrhoea, burping, burning, 

vomiting, indigestion, bloating and pain. 

Along with making the right food 

choices, Ayurveda often recommends 

digestive powders to help you deal with 

gas and indigestion. A digestive powder or 

‘Pachak Churna’ is a combination of herbs 

meant to strengthen the digestive fire, 

promote healthy digestion and maintain 

normal levels of acidity. The powders or 

digestive candy (especially that of amla or 

gooseberry and ginger or fennel, coriander, 

asafetida, licorice and cumin) are often 

eaten after meals to speed up digestion and 

to check accumulation of undigested food 

and vata (air). Digestive candy and powders 

also help relieve nausea. Because of their 

sweet, sour, tangy taste, digestive candy is 

very popular. Eat it as an occasional treat, 

though. If you want to eat it daily, stick to 

very small servings rather than a handful 

at a time. 

yourwellness.com

emotional 

24 wellness 

What Your Gifting 

Style Says About You 

yourwellness.com

25 

Have you ever bought a gift for a friend, simply because it's a gift that you 

would like yourself? If so, you projected your own attitudes onto your friend, 

assuming your friend shared your preferences. Such activity is called ‘Social 

projection’ and is the focus of a marketing research from Baylor University's 

Hankamer School of Business. 

- Brian Tracy 

The greatest gift 

that you can give to 

others is the gift of 

unconditional love 

and acceptance. 

The study, ‘I Love the product, but 

will you? The Role of Interpersonal 

Attachment Styles in Social 

Projection’, is based on the surveys 

of 1,272 people across five studies 

and is published in the journal 

‘Psychology & Marketing’. 

The research reveals that people 

who are secure in interpersonal 

settings are the ones most likely to 

make choices on behalf of others 

based on their own preferences. 

Conversely, those who are anxious 

are less likely to assume that others 

share their own preferences and 

so will hesitate to make choices 

for others based on their personal 

attitudes. 

“You'd think that secure people 

with lots of friends and healthy 

personal relationships would have a 

better idea of what someone would 

like as a gift, but that's not the case," 

says study author Meredith David. 

“This research shows that those 

who are anxious in interpersonal 

situations and who have fewer close, 

personal relationships are better at 

predicting what a person may like.” 

Emotionally secure people, 

explain researchers, are people who 

expect others to be available and 

supportive when needed. Those 

who suffer from insecurity in their 

relationships have less positive 

expectations and constantly worry 

about how things would work out. 

A securely attached person is more 

apt to choose a gift based on his/ 

her own preferences. An anxious 

person is more apt to consider what 

the recipient may like, and will make 

a choice based less on his/her own 

personal preferences. 

“A key takeaway is that people 

who have healthy relationships and 

feel comfortable in interpersonal 

settings, etc should be mindful of 

their propensity to assume others 

like what they like,” explains David. 

“Gifts should be thoughtful, and 

securely-attached folks should strive 

to put their own preferences aside 

when considering what others may 

like.” 

Even if you love to shop, choosing 

the right gift can be one of the most 

challenging things to do. But you 

need to remember that gifts are all 

about making people feel special in 

the best possible way. Whatever you 

choose, you need to keep in mind 

that it’s not about the product, but 

more about the feeling behind it. 

Expensive gifts don’t always make 

perfect gifts. If you have extra cash 

to spare you can definitely buy 

something fancy, but if you are 

running low on a budget, you can 

always get something that fits your 

wallet and can be more innovative 

in your choice. A tiny note on a gift 

always makes it more personal and 

exciting. 

yourwellness.com

emotional 

26 wellness 

Why Growing Older 

Helps Women Relax 

Far from being a dissatisfying 

time of their life, midlife is now 

known to bring women a higher 

quality of life. The older they get, 

the more easy-going they become. 

A University of Michigan study 

by Elizabeth Hedgeman, a doctoral 

graduate of the U-M School of 

Public Health, and colleagues 

found that perceived stress - a 

measure of confidence, control and 

ability to cope with life's stressors 

- decreased for most middle-aged 

women. The study also found that 

menopausal status wasn't a factor, 

which challenges the notion that 

menopause is associated with 

higher stress and depression. 

Researchers collected data from 

more than 3,000 women who 

were recruited between the ages 

of 42-53 over a 15-year span and 

found that stress declined with age 

across nearly all sociodemographic 

categories. Even women with less 

education and increased financial 

hardship who had consistently 

reported higher levels of stress, did 

not remain so different from their 

counterparts with better education 

and lifestyle. 

And then there was 

the important factor 

of menopause. The 

researchers were 

surprised at the 

results here 

as well. Says 

Hedgeman, 

“The 

perception 

of stress 

decreased even through the 

menopausal transition, which 

suggests that menopause isn't a 

great bugaboo, perhaps in relation 

to the other events or experiences 

that we're having in the midlife.” 

The study did not specifically 

examine the reasons for this 

decrease in perceived stress, 

but researchers think that there 

could be both circumstantial and 

neurological causes - children 

have moved out, professional goals 

are being met, or women might 

have hit a sweet spot before the 

next life challenges arise, such as 

chronic health conditions or ageing 

parents. 

Existing research also suggests 

that ageing helps us regulate our 

emotions. “Our perception of stress 

decreases as we age through the 

midlife,” concludes Hedgeman. 

“Perhaps life itself is becoming less 

stressful, or maybe we're finally 

feeling at the top of our game, or 

maybe things just don't bother 

us the way they did whether 

due to emotional experience or 

neurochemical changes... It's all 

worth exploring.” 

yourwellness.com

family 

28 wellness 

The Spy Next Door: 

Dealing With Nosy 

Neighbours 

The harmony of your home is also associated with the neighbourhood that 

you live in and the social life that you have with the people in your closest 

environment – like your neighbours. You never know when you might need 

to call on them for help. If your family gets along with those living around 

you, it can be incredibly rewarding but things can get tricky if your vibes 

don’t match. One common issue is how to deal with a nosy neighbour. 

Here’s what you can do... 

yourwellness.com

29 

- Alex Haley 

In every conceivable manner, the family 

is link to our past, bridge to our future. 

Stay calm 

Remember, a nosy person often 

doesn’t realise they are being rude. 

Perhaps they are lonely and simply 

want to make friends. It’s a good idea 

not to get angry, even if you feel they 

are being intrusive. Instead, answer 

questions politely but quickly so you 

don’t feel pressurised into giving away 

personal information you’d rather not 

share. 

Protect your boundaries 

If you have a neighbour who has 

a habit of spying on you, or your 

children, take a look at your property 

and see if there’s anything you can 

do to improve your privacy. Planting 

bushes or erecting a fence could be 

a simple way to prevent prying eyes. 

And if you feel uncomfortable because 

they’re forever glancing through your 

windows, net curtains or blinds could 

be the solution. 

Keep the door shut 

Do you or members of your 

family dread hearing a knock at 

the door because you know it’ll be 

your neighbour yet again? Well, 

remember you’re under no obligation 

to answer the door just because you 

are home. If you’d rather not chat, just 

ignore the door. They’ll soon get the 

message. Your house is your sanctuary 

and no one should make you feel 

uncomfortable within your own home. 

Call them out 

Perhaps you have a sneaky 

neighbour who tries to spy on you 

without being seen. If this is the case, 

make sure they know that you’re 

aware of their behaviour and hopefully 

they’ll feel shamed into stopping. 

For example, if you see curtains 

twitching, give a cheery wave. If you 

spot them peeping over the fence, ask 

them directly if they need something. 

Hopefully, this will be enough to 

improve their behaviour. 

Make friends 

If you or your neighbour has 

recently moved to the neighbourhood, 

it may be that they are simply hoping 

to make friends with your family. Or 

perhaps they are just curious about 

their new neighbours. Try chatting to 

them and you might find that you get 

on well and then you’re less likely to 

view their behaviour as nosiness but 

simply friendliness. 

yourwellness.com

family 

30 wellness 

Ways To Get Your Kids 

To Listen 

Every parent has been there. 

You’ve asked your child to do 

something for the millionth time 

that day yet they still show no 

signs of listening. Whether it’s 

tidying their room, doing their 

homework, or simply putting 

on their shoes; kids have an 

uncanny knack for failing to hear 

the simplest instructions. 

It’s frustrating. And it explains 

why so many parents resort to 

shouting. It can often seem like 

the only solution when you’ve 

said the same thing time and 

time again without effect. So how 

can you get kids to listen without 

yelling? 

Set a good example 

Children learn from watching 

how adults behave so it’s 

important to set a good example. 

Always give them your full 

attention when they are talking 

so they learn the importance 

of listening when people are 

talking. 

Give clear 

instructions 

For younger children, it’s 

important to keep things simple. 

Quite often adults fall into the 

trap of rattling off an endless list 

of instructions “Find your shoes, 

then get your jacket, where’s 

your school bag? Have you 

brushed your teeth?” Hearing 

a constant monologue 

can cause kids to switch 

off which is why they 

often appear not to be 

listening. The solution is 

to simply give one clear 

instruction at a time. 

Remove 

distractions 

If you’re asking 

your kids to do 

something while 

they are busy playing 

a computer game or 

watching TV, the challenge 

is doubly difficult. Try 

removing technology at 

key times during the day 

so that you don’t have to 

compete. For example, you 

could have a rule that there 

is no television until after 

homework is completed 

or no computer games in 

the morning when you’re 

trying to get ready to 

leave the house. 

yourwellness.com

31 

Home Music Therapy! 

If you have elderly parents 

who live with you, and suffer from 

high blood pressure, or then you 

yourself have BP issues, there’s 

one thing that you can do along 

with other lifestyle modifications: 

Play music after blood pressure 

medicines have been taken and 

then go about your business. Of 

course, make sure it is soothing, 

classical music. This is because, 

according to latest research, antihypertensive 

drugs improve heart 

rate more in patients who listen to 

music after taking medication. 

Researchers from São Paulo 

State University (UNESP), along 

with Oxford Brookes University in 

the UK, have found that classical 

music has the greatest efficiency 

at reducing arterial pressure. They 

measured the effect of musical 

stimulation on heart rate variability 

in ordinary situations such as 

treatment for high blood pressure, 

in which music therapy has been 

studied as a complementary 

intervention. They found that heart 

rate diminished significantly 60 

minutes after medication when 

patients listed to music in the 

period. Heart rate did not fall as 

significantly when they did not 

listen to music. 

“We found that the effect of 

anti-hypertension medication 

on heart rate was enhanced by 

listening to music,” says researcher 

Vitor Engrácia Valenti. “Blood 

pressure also responded more 

strongly to medication when 

patients listened to music.” 

One of the hypotheses raised 

by the researchers is that music 

stimulates the parasympathetic 

nervous system, increases 

gastrointestinal activity, and 

accelerates absorption of 

anti-hypertensive medication, 

intensifying its effects on heart 

rate. 

yourwellness.com

exercise 

32 wellness 

- Anonymous 

Fit is not a 

destination; it 

is a way of life. 

Find out the 

truth behind 

15 common 

fitness and 

exercise myths 

so you can be a 

well-informed 

workout buff. 

15 Fitness Myths 

You Need To 

Stop Believing 

yourwellness.com

33 

Myth: You shouldn’t work out on 

an empty stomach. 

Fact: According to the British 

Journal of Nutrition, your body burns 

more fat if you work out before 

breakfast. Just don’t cut down on water. 

Myth: The best time to work out 

is first thing in the morning. 

Fact: The best time for a workout 

is whatever time allows you to exercise 

most consistently. If work timings don’t 

let you reach the gym till late evening, 

stick with it. If you prefer a morning 

workout, do that instead. 

Myth: No pain, no gain. 

Fact: Some discomfort is natural 

but if you feel stabbing pain anywhere 

while working out, just stop and consult 

your trainer or therapist. 

Myth: More sweat means more 

fat burnt. 

Fact: Sweat is a reaction to heat 

and is used by the body to try and cool 

itself down. Men tend to sweat more 

than women. How much we sweat 

also depends on factors like outside 

temperature, workout gear etc. It can’t 

be the benchmark of how many calories 

you’ve burned. 

Myth: Women will get ‘bulky’ 

from lifting weights. 

Fact: Many women are afraid to 

lift weights because they are afraid 

of getting bulky. However, women 

have 1/15 to 1/20th the amount of 

testosterone as men, and testosterone 

is the primary hormone responsible for 

muscle growth. So it's impossible for a 

woman to develop a bulky look like that 

of a man. Female bodybuilders train for 

many years and often use steroids to 

assist them to achieve a specific look. 

Myth: One master workout plan 

will work for everyone. 

Fact: Everybody responds to 

foods and training differently. We 

are all genetically different, have 

unique characteristics, different lives, 

preferences, and mental and physical 

struggles. What works for another in 

terms of diet and fitness strategies may 

not bring exactly the same results with 

you. You need an individual fitness plan 

that your fitness consultant will chalk 

out for you. 

Myth: You can spot-reduce fat. 

Fact: Your body is genetically 

predisposed to storing fat in certain 

locations in a certain order. When you 

start to lose weight, your body will 

lose the fat you currently have in a 

certain order as well. Eat right to make 

the process faster. Your diet will be 

responsible for a significant fat loss. 

Myth: Fruits are the healthiest 

snack. 

Fact: Fruit is indeed a healthy 

option if you choose wisely and keep 

the portions in mind. Although fruit 

is natural sugar and therefore much 

better for you, too much of it can still 

lead to fat gain. Pineapples, grapes, 

chikoos, fresh figs, mangoes etc are 

high in calories. 

Myth: A protein bar is a good 

substitute for a meal. 

Fact: Most protein bars are highly 

processed. Highly processed food 

requires fewer calories to digest, so 

that benefit is diminished. Eat them as 

treats to be eaten instead of everyday 

munching in place of a meal. 

Myth: Carbs are found only in 

breads and rice. 

Fact: You also find carbs in grains, 

starches, fruit, vegetables, dairy, nuts, 

and seeds. 

Myth: Eating right before going 

to bed will make you fat. 

Fact: Weight loss and weight 

gain is about how many calories you 

consume vs. how many calories you 

expend. If you exercise a lot during 

the day, the calories you consume 

will go to fulfill your metabolic 

needs, regardless of the time you 

eat. 

Myth: All protein powder is the 

same. Just pick up anything off the 

shelf. 

Fact: There are many different 

types of protein like soy, casein, egg, 

whey etc. All of them work a little 

differently. Each kind of protein also 

has a different amount of carbs, fat, 

cholesterol, and calories. Choose a 

protein that's right for your goals 

and wallet. 

Myth: Running on 

treadmill is the same as 

running outdoors. 

Fact: Running outdoors 

on an uneven terrain needs 

more energy than running 

on treadmill. It burns about 10% more 

calories. 

Myth: More gym time is better. 

Fact: Rest days are crucial. Your 

body needs to recover. If you work out 

every single day of every day of the 

month, you could injure yourself or 

overtrain, which keeps your muscles 

from rebounding and your body from 

improving. So be sure to take regular 

breaks as per the schedule chalked out 

by your trainer. 

Myth: The more water you drink 

when you’re exercising, the better. 

Fact: The American College 

of Sports Medicine (ACSM) says, 

“Adequate fluid replacement helps 

maintain hydration and, therefore, 

promotes the health, safety, and 

optimal physical performance of 

individuals participating in regular 

physical activity.” If you ensure that 

you drink water and other fluids 

throughout the day regularly, then you 

won’t be dehydrated when you start 

and will get by nicely with a few sips 

during exercise. 

yourwellness.com

exercise 

34 wellness 

Children In The Gym? 

By Jasmin Waldmann 

I’m sometimes asked what can 

be done to tackle the problem of 

rising obesity in children. Parents 

also want to know when is the 

earliest that children can start 

working out. 

All healthy children should 

move and indulge in physical 

activity. They can do a lot to 

remain fit. They could play 

badminton or tennis, jog, play 

cricket and football, enjoy bicycling 

etc. This is true for children below 

the age of 12. 

However, playing is not the 

same as working out. When we 

talk of intense workouts, it is 

advisable for children to start at 

the age of 16, not before that. 

Most gyms, too, forbid under 

16-children to work out in the 

gym. There’s a good reason why: 

The skeleton, till that age, is still in 

the process of building up. 

From 12 years onwards, I advise 

frequent and planned workouts 

for cardiovascular system and 

strength-endurance. This means 

they could do, under supervision, 

any kind of cardio training and 

also lift light weights. As to what 

is light is something that a child 

can decide for himself. What is 

important is for the parents to 

listen to the child, and not let him 

exhaust himself. It is good to have 

some resting period in between the 

workout. This helps the process of 

recovery. If your child says at any 

point that he doesn’t want to work 

out, listen to him. He will need to 

learn to listen to his body, as the 

body tells him exactly when it is 

time to take a break. 

I also suggest that parents 

should not ‘outsource’ all the 

physical activities for the kids. 

Why not bring the family together, 

or create father-son, fatherdaughter, 

mother-daughter, 

mother-son fitness activities? A 

client of mine does that with his 

three sons, spending time with 

them separately. Other than the 

obvious fitness benefits, it creates 

a wonderful bonding experience 

for the father and the sons. I would 

highly advise everyone to do this 

frequently, e.g. once a week for 

two to three hours. This will help 

your children stay healthy. It’s 

good for the children’s mind too. 

Movement creates happiness; this 

is true for both adults and children. 

When you exercise, endorphins or 

happiness hormones are released 

and you feel cheerful afterwards. 

And if this is done with someone 

you love and care for, the effects 

on the mind and body are even 

better. 

Jasmin Waldmann is an 

international Mind & Body 

Transformation Expert. 

She is the author of the book 

‘Change Me’. Visit 

www.jasminwaldmann.com 

to know more. Book available on 

amazon. 

yourwellness.com

35 

Yoga In School 

Works Nicely 

Participating in yoga and 

mindfulness activities at school 

helps third-graders exhibiting 

anxiety improve their wellbeing 

and emotional health, says a new 

Tulane University study published 

in the journal ‘Psychology 

Research and Behavior 

Management’. 

Researchers worked with a 

public school in New Orleans 

to add mindfulness and yoga to 

the school's existing empathybased 

programming for students 

needing supplementary support. 

They chose third grade because 

it is a crucial time of transition 

for elementary students, when 

academic expectations increase. 

“Our initial work found that many 

kids expressed anxious feelings in 

third grade as the classroom work 

becomes more developmentally 

complex,” says study author 

Alessandra Bazzano. “Even 

younger children are experiencing 

a lot of stress and anxiety, 

especially around test time.” 

The children who were 

screened for symptoms of anxiety 

at the beginning of the school 

year were randomly assigned to 

two groups. A control group of 32 

students received care as usual, 

which included counselling and 

other activities led by a school 

social worker. The intervention 

group of 20 students participated 

in small group yoga/mindfulness 

activities for eight weeks. Students 

attended the small group activities 

at the beginning of the school day. 

The sessions included breathing 

exercises, guided relaxation and 

several traditional yoga asanas 

appropriate for children. They 

were assessed for psychosocial 

conditions and emotional wellbeing 

at the beginning, middle 

and end of the study. 

Researchers found that it 

improved their mental wellness. 

Says Bazzano, “The intervention 

improved psychosocial and 

emotional quality of life scores 

for students, as compared to their 

peers who received standard 

care.” She adds, “We also heard 

from teachers about the benefits 

of using yoga in the classroom, 

and they reported using yoga 

more often each week, and 

throughout each day in class, 

following the professional 

development component of 

intervention.” 

yourwellness.com

elationship 

36 wellness 

- William Shakespeare 

Love sought is good, but 

given unsought, is better. 

yourwellness.com

37 

Malcolm In The 

Middle! Avoid 

The Middle-child 

Syndrome 

Were you a middle child? Perhaps you have a middle child. Or maybe you’re 

trying to decide how many children is the ideal number for you as a couple. 

Well, while relationship dynamics are different in different domestic setups, 

one thing that many with three children worry about is the ‘middle-child 

syndrome’. 

What is middle-child 

syndrome? 

Middle-child syndrome is when a 

child with both an older and a younger 

sibling feels neglected or ignored. Often, 

they feel that their older sibling is given 

privileges they don’t enjoy while the 

younger sibling is indulged or babied. 

The middle child, meanwhile, can often 

feel that they don’t have a special place 

within the hierarchy, being neither the 

eldest nor the youngest. 

Of course, most parents aim to 

treat all their children equally and 

are horrified at the thought that their 

middle child might be unhappy with 

their role within the home setup. So, 

if you are a parent to three children, 

here's what can you do to avoid middlechild 

syndrome: 

Celebrate their firsts 

Eldest children are used to having 

their first milestones celebrated 

whereas for the next child, it might 

not seem so exciting as their sibling 

has already done everything they’ve 

achieved. Add a younger sibling into 

the mix, and the middle child can 

often feel that their accomplishments 

go unnoticed. Make time to celebrate 

every achievement so that your child 

feels valued. 

One-on-one time 

When you have three children of 

varying ages, it can be difficult to find 

activities that are age-appropriate 

for all of them. This often means 

the middle child gets dragged along 

to activities that are either too old 

for them to join in or too young to 

be interesting. Instead of trying to 

entertain your children together, 

schedule time where you can take each 

one to an activity on their own. 

Don’t make them 

compromise 

Whether it’s letting the eldest 

choose or letting the youngest go first, 

middle children often don’t get to make 

decisions. As a result, they’re probably 

used to having to compromise, either 

giving into what the eldest wants or 

being encouraged to let the youngest 

choose. Make sure you regularly let 

your middle child choose what to do 

– whether it’s picking a board game 

to play or choosing the film for movie 

night. 

Capture the memories 

When you have your first baby, every 

moment is captured and you probably 

have thousands of photos of your 

firstborn. Equally, if you’ve just had baby 

number three and know they are likely 

to be your last, you’re probably keen to 

make the most of every little gurgle and 

giggle, especially now that you know 

how short the baby stage lasts. Your 

middle child might not be the first or the 

baby of the family but make sure you 

create long-lasting memories of their 

childhood in the same way. If not, one 

day they are likely to look back and ask, 

“Where are all the photos of me?” 

Bur being a middle child can be 

incredibly rewarding – they can have a 

strong bond with both of their siblings. 

They get to learn from their older 

sibling while being a role model to their 

younger sibling. They also make great 

partners and team players as they learn 

to get along with different personality 

types. That’s the reason why, says 

a study in ‘The Journal of Genetic 

Psychology’, middle children tend to 

do better in group situations than older 

and younger siblings... And these are 

only some of the advantages that a 

middle child has. To conclude, if you’re 

a middle child, you’ve done fine for 

yourself. Be rest assured, so will your 

second of the three children. 

yourwellness.com

elationship 

38 wellness 

Be A Heartful Boss 

Modern workplaces are 

increasingly becoming important 

places of human interaction. 

As more and more people start 

spending a majority of time in the 

workplace, relationships among 

colleagues, between boss and 

employee, among team members, 

is becoming a very important 

aspect that can generate either a 

sense of togetherness and common 

purpose or can degenerate into a 

cesspool of negativity, opposition 

and controversy. Various 

human resources professionals 

struggle to keep the workplace 

an environment that is healthy, 

inviting and conducive for mutual 

progress. While a lot of success 

has been achieved, tangible and 

replicable results are yet to show. 

Some workplaces seem better 

than others, but mostly driven by 

individual initiative and drive, not 

by any standard model. 

The biggest reason people cite 

for leaving an organisation is not 

pay, emoluments, environment, 

designation or any reason that may 

appear most logical from a career 

perspective. Most people leave 

because they can’t get along with 

their boss. This shines the light 

on the fact that the boss-reportee 

relationship is the most important 

in the chain towards making an 

office environment productive. 

What makes a good boss? Many 

supervisors face the dilemma of 

either appearing too harsh versus 

being too lenient and fear being 

taken advantage of. While setting 

examples appear to be part of 

a 'boss' narrative the important 

element that escapes most 'bosses' 

is the establishment of common 

purpose and mutual trust and 

respect. Human beings are 

sensitive and they can ascertain 

the benefit of any 

action very acutely. If 

personal gain of a few 

is the result of collective 

action, this clearly leads 

to lack of cooperation in 

further pursuits. 

Thus the ‘heartful’ 

boss is the one who 

has empathy. How does 

one develop empathy? 

One way is to develop a sense of 

absolute confidence in oneself by 

being open to scrutiny by team 

members. While most people 

approach this relationship from 

the 'mind' and try and achieve 

empathy by outward show of 

action and demonstration by 

awards, the more successful way 

would be to truly mean it by 

the 'heart'. The heartful way is 

enduring, trusting and confident. 

A heartfelt handshake, a silent 

clap, a genuine word of concern 

at difficult times goes a long way 

in generating this camaraderie 

than formal announcements 

and brightly packaged 'gifts' in 

exchange of team goals met. While 

official recognition is important, 

By Tushar Pradhan 

such genuine ways of 

showing thankfulness 

truly makes a boss a joy 

to work for. 

Empathy is also the 

outcome of a meditative 

practice that helps an 

individual come to terms 

with his or her own 

drawbacks and gives 

one the confidence 

to change. This change leads 

to broader change in the work 

environment till it eventually 

encompasses humanity at large. 

Tushar Pradhan is the Chief 

Investment Officer at HSBC Asset 

Management (India) Pvt. Ltd. He 

has been practicing Heartfulness 

Meditation for two decades and is 

a Spiritual Trainer and Coordinator 

of Heartfulness Institute. 

yourwellness.com

39 

Loves Me, Loves Me Not! 

Romantic Anxiety 

Kills Love 

What happens to your 

relationship if you constantly live 

under the terror of your partner 

walking out on you? While your 

anxiety might be unfounded, your 

fears will take the relationship 

spiralling downwards. In a recent 

study in the ‘Journal of Social and 

Personal Relationships’, Florida 

State University graduate student 

Ashley Cooper decided to find out 

what high levels of fluctuation 

in the feeling of security in 

a person’s relationship may 

actually do. 

“I was interested in how 

attachment security impacted 

partners' experiences in their 

relationship on a daily basis,” says 

Cooper. “Some couples experience 

instability from one day to the next 

in their relationship, so we sought 

out to explore what could increase 

or decrease this volatility.” 

Cooper and her colleagues 

found that those who experience 

high levels of anxiety about their 

partner's commitment are likely 

to experience more volatility 

in their feelings about the 

relationship. Furthermore, when 

women experienced this anxiety, 

their male partners experienced 

similar volatility in their feelings 

about the relationship. The 

researchers also looked at the 

couples in which one or both 

partners experienced behaviours 

associated with the distrust of 

relying on other people and 

attachment anxiety. They found 

that when one person had high 

attachment avoidance, both 

had low levels of relationship 

satisfaction. The high attachment 

anxiety increased volatility in the 

quality of the relationship. Say the 

researchers, stay attuned to what 

your partner is saying and avoid 

making assumptions that can 

escalate conflict. Trusting in your 

partner and your relationship is 

important to daily interactions 

and stability for your relationship. 

yourwellness.com

40 wellness 

nutrition 

Eat To Improve 

DigestionThere are many foods and drinks that can be added to the 

diet to help to improve digestion - foods that include friendly 

bacteria, fructoligosaccharides (food for the probiotics), 

digestive enzymes, and properties that stimulate your body’s 

production of digestive juices. To start off, understand that 

processed, refined, packet food, with a long shelf life, is basically 

dead and hence low in nutrition and harmful to your digestion. 

Fresh, whole foods, raw as often as possible, is the way to go 

for a happy gut. Add plenty of herbs and spices as nearly all 

boost digestion in some way. Preparation methods such as 

soaking, sprouting and fermenting can also help to get the most 

out of these wonderful foods and so improve your digestive 

capabilities to help to build a stronger, fitter you. 

- Robert Urich 

A healthy outside 

starts from the inside. 

yourwellness.com

41 

Ginger, Cinnamon And Elderflower-infused Kefir 

Light and bubbly water kefir is a 

delicious probiotic drink that is 

super cheap and easy to make at 

home. It can also be flavoured in a 

multitude of ways, so you never get 

bored. Here the digestion-boosting 

ginger and cinnamon give it a ginger 

ale taste. If available, add some 

elderflower buds for that extra level 

of sophistication. 

Ingredients 

¼ cup unrefined sugar 

1 tbsp unsulphured blackstrap 

molasses 

3 cups elderflower infusion (or water 

if not available) 

½ - 1 cup water kefir grains 

To flavour: 

1 inch piece ginger, grated 

½ cinnamon stick 

Method 

1. To make the elderflower infusion, 

use 6 cups fresh elderflower heads. 

Cover in boiling water in a large pan, 

and allow to steep overnight. Strain 

the mixture. 

2. Use a large open-mouth mason 

jar to make your kefir. Add the sugar, 

molasses and elderflower infusion 

(or water) and shake/mix until 

dissolved. Make sure that there is a 

few inches of gap at the top for the 

build-up of gas. 

3. Add the rinsed water kefir grains 

and close the lid. Leave the grains to 

ferment at room temperature for 48. 

Strain the finished kefir into another 

mason jar. Rinse your grains and 

repeat. 

4. Add the ginger and cinnamon to 

the kefir in the mason jar and allow 

to infuse at room temperature for a 

further 12–24 hours. The drink is 

ready. Keep refrigerated. 

Traditional Greek Tzatziki 

All the ingredients in this delicious 

dish can help boost digestion and 

are gut-friendly. The probiotics in 

the yoghurt, fibre and hydrating 

electrolytes in the cucumber, garlic 

and dill are both potent digestives 

and apple cider vinegar has been 

used for centuries to encourage 

digestion. If you don’t have fresh dill, 

it can be substituted with parsley 

and fresh mint – two more herbs 

that do wonders for your tummy. 

Ingredients 

½ large cucumber, unpeeled 

1 ½ cups plain full fat Greek yoghurt 

2 large garlic cloves, minced 

2 tbsp extra virgin olive oil 

1 tbsp apple cider vinegar (with the 

mother) 

½ tsp Himalayan rock salt 

1 tbsp fresh dill, finely chopped 

Method 

1. Grate the cucumber and drain 

through a fine mesh sieve overnight 

in the fridge. 

2. In a bowl combine the yoghurt, 

garlic, oil, vinegar and salt. Cover 

and refrigerate overnight too. 

3. Add the grated cucumber and dill 

to the yoghurt mixture and chill until 

ready to be served. 

yourwellness.com

42 wellness 

nutrition 

Digestive Dream Green 

Smoothie Bowl 

(Serves 2) 

Start the day with this scrumptious 

bowl of energising nutrients. It is 

packed with the digestive goodness 

of raw foods like bananas, spinach, 

cucumber, apples and avocado, all 

rich in anti-inflammatory nutrients 

and fibre that helps improve bowel 

movement. Soaked flaxseeds and 

chia seeds provide essential fats 

whilst adding more fibre. The 

fragrant fresh herbs also add their 

digestive prowess. 

Ingredients 

2 handfuls of spinach leaves 

1 handful of fresh herbs (parsley or 

basil or mint) 

2 medium bananas 

1 avocado 

2 kiwis 

½ large cucumber 

Juice of 2 apples 

1 tbsp flaxseed 

1 tbsp chia seeds 

1 cup coconut water or milk or any 

nut milk 

Coconut flakes and pumpkin seeds 

for garnish 

Method 

1. Mix the chia and flaxseeds with 

a cup of coconut water, coconut 

milk, or any nut milk of your choice. 

Leave overnight. 

2. Chop one banana and kiwi for 

garnish. 

3. In a food processor, add spinach, 

herbs, one banana, one avocado, 

one kiwi, ½ large cucumber, and 

start with just a little fresh apple 

juice and the chia and flaxseed 

mixture. Blend until a smooth 

mixture. Add more apple juice if 

needed to thin the consistency. 

4. Poor into a bowl and garnish 

with banana, kiwi, coconut 

flakes and pumpkin seeds. Serve 

immediately. 

Prebiotics are food 

ingredients, which 

promote the growth of 

beneficial bacteria in the 

gastrointestinal system. 

Our bodies use inulin, 

which increases the 

volume of good bacteria 

in the intestinal system 

by up to 10 times. Inulin 

is a natural fibre found 

in green plants such as 

burdock and chicory, 

which acts as a food 

for good bacteria in the 

gastrointestinal tract. 

Mate Factor Organic 

Functional Herbal 

Blends, Digestive Tea 

with Prebiotics has 

combined these plants 

with powerful digestive 

herbs such as ginger, 

fennel, coriander, 

cardamom and soothing 

peppermint. This smooth 

digestive tea is safe to use 

after every meal. 

Visit www.matefactor.com. 

Available on iherb & 

amazon. 

yourwellness.com

43 

Kimchi 

This spicy pungent Korean 

fermented combination of cabbage 

and radishes has become rather 

fashionable of late and is super easy 

to make at home. It makes a great 

accompaniment to meat, fish and 

rice dishes for that extra kick. 

Ingredients 

1 Napa cabbage (Chinese cabbage) 

1 Daikon radish, peeled and sliced 

2 large carrots, peeled and sliced 

3 spring onions, sliced 

2 inch fresh ginger, minced 

8-10 cloves garlic, chopped 

2tbsp fish sauce 

¼ cup chilli paste 

¾ cup Himalayan rock salt 

Method 

1. Wash the cabbage leaves and let 

them soak overnight in a brine of ½ 

cup sea salt and 1.5 litres of water. 

2. Discard the liquid in the morning 

and add the radishes, carrots, spring 

onions, ginger, garlic, fish sauce and 

chilli paste. 

3. Add 2 tbsp Himalayan salt and 

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mix all, thoroughly coating in salt. 

Little by little, layer the mixture in 

jars and press down to release juices. 

4. The extracted water must cover 

the vegetables; if not, add brine 

made of remaining 2 tbsp salt and 4 

cups water and cover them. 

5. Place a lid weighed down with 

a stone, for example, to press the 

vegetables down and submerge in 

brine. Cover with a clean towel if you 

need to keep out fruit flies. 

6. Place the jar in a warm spot and 

allow the kimchi to ferment for 5-7 

days. Check in on it and remove any 

mould if it forms on the surface. 

7. Taste during the process until 

satisfied. Store in the fridge. 

yourwellness.com

44 wellness 

nutrition 

Fermented Mexican Tepache 

This refreshing fermented beverage 

is a great probiotic drink made from 

the parts of the fruit that are usually 

thrown away. Impress your friends 

on Taco night with this alternative 

healthy drink (that actually makes a 

rather nice shandy with lager). 

Ingredients 

4 litres water 

½ kilo raw cane sugar or piloncillo if 

it is available 

1 whole ripe fresh pineapple 

1 stick of cinnamon 

Method 

1. In a large pot heat the water 

until it starts to boil. Remove from 

heat and add grated piloncillo or 

the brown sugar. Mix and leave it to 

dissolve. 

2. Remove the head and base of the 

pineapple. Scrub the fruit’s skin well 

under fresh water to get rid of any 

dirt or possible bugs. 

3. Peel the pineapple and keep the 

skin in a bowl to one side. Core 

the fruit and store the flesh in a 

container for use as you wish. Chop 

the core and place with the peel. 

4. Stir the sugar water again and 

check it is all dissolved. Then add the 

peel and the core pieces into the pot. 

Add the cinnamon stick. 

5. Cover the pot with a dishtowel 

and leave on the kitchen counter, 

accessible but out of the way. It 

needs to breathe for fermentation 

which the towel will allow whilst 

keeping out particles from the air. 

Leave for 2-3 days, it should get a 

white frothy foam on the top. You 

can test it at this time and either 

drink as it is or allow to ferment 

further until your desired taste. 

6. When it is ready strain the fruit 

and discard. Transfer the liquid to 

a bottle or jug and keep in the 

fridge. Serve over ice if desired. It 

should keep for about a week in the 

fridge. 

Fermented foods transform sugars and carbohydrates into probiotic 

powerhouses, containing friendly bacteria that help to maintain a 

healthy digestive tract. This can help increase energy levels, stabilise 

blood pressure and lead to healthier, radiant-looking skin. In her book 

‘Fermented Foods for Vitality & Health’ creative chef, teacher and 

health food expert Dunja Gulin presents over 60 wonderful ways to 

introduce fermented foods to your everyday diet. Start the day with 

Banana and Blueberry Kefir Muffins or Comforting Cacao Oatmeal. 

Lunch & Dinner ideas include Probiotic Gazpacho and Egyptian-inspired 

Rice and Lentil Stew. The Probiotic Drinks section includes healthboosting 

concoctions like Coconut Kefir Smoothie, while Something 

Sweet provides delightfully tempting recipes, such as Sweet Cinnamon & 

Yogurt Scones. Publisher: Ryland Peters & Small. Available on amazon. 

yourwellness.com

Is Anxiety Always 

Bad For You? 

wellness 

debate 

Against 

For 

45 

Are you For or Against? 

For – Asha Vora, Homemaker 

If you have significant anxiety, and you're completely consumed by it, then 

it's going to derail your work, whether at home or in a workplace. If you 

are constantly distracted or are thinking about things that are causing you 

anxiety, it will prevent you from completing your tasks. This will cause 

stress and additional anxiety, and that can eventually lead to exhaustion and 

burnout. 

When you’re anxious, your mind can be overwhelmed and you cannot think 

clearly. When this happens, all you want to do is escape the situation. The 

problem is that often there is no place to flee to. 

Then there are chronic conditions, where anxieties last lifelong. I have a 

fear of elevators and small spaces. I know that it is almost always unnecessary 

but I can’t help feeling anxious. All of us also have fears regarding separation 

from our loved ones, the safety of our family, or of children not doing well 

in life etc. I no longer watch television news because all the unpleasantness 

makes me very anxious. It takes a physical toll on me and I suffer from 

palpitations and headache. I don’t see anything good resulting out of any of 

this. My family often makes fun of my anxieties. I would, some day, love to be 

absolutely free of them. 

New research on 

anxiety says that in 

some instances it can 

actually help boost 

performance. On the 

other hand, friends and 

family often ask you 

to not worry because 

anxiety can paralyse 

you mentally and then 

you can’t get the work 

done. So, is anxiety 

always bad for you? 

Against – Robin Sen, Psychology Student 

Anxiety is about both body and mind. We all experience anxiety; it is a natural 

human state and a vital part of our lives. It helps us to identify and respond 

to danger in ‘fight or flight’ mode. It can motivate us to deal with difficult 

challenges. The right amount of anxiety can help us perform better and make 

informed decisions. If you are facing a big decision, it makes sense to expect 

some anxiety. It can be useful because you, then, think through your choices. 

Athletes are trained to use anxiety in order to remain motivated and to leverage 

it in order to do better. If we never have anxiety, it means that we aren’t really 

bothered about the outcome of our actions and thoughts. If students aren’t 

anxious about their future, they won’t study; people won’t follow law if there’s 

no worry of being punished for misdeeds; governments will not listen to their 

people if there’s no worry of repercussions of their decisions... A life without 

any anxiety will take away the motivation to do anything. It also means that 

we don’t sense danger or exercise caution until it’s too late. Those who are 

emotionally intelligent can recognise their feelings of anxiety and use it to 

better their performance. I feel that not worrying is a bad idea; what we need is 

to understand what we should worry about and what we need to let go. 

What do you think? Is Anxiety Always Bad For You? 

Visit www.yourwellness.com to register your vote! 

yourwellness.com

46 wellness 

experts 

Malini Shah, 

Clinical Psychologist 

Michele Marchese, 

Mind & Body Wellness Practitioner 

Steve Steven, 

Mind & Spirit Consultant 

Gary R. Leigh, 

Author & Empath 

Priyamvada Shastri, 

Medical Social Worker 

I’m a 38-year-old man who works in a highly competitive 

environment. My work hours are extremely long and I travel on 

business too often for my comfort, but I’m climbing up the corporate 

ladder, which will provide financial security to my family. How do 

I find harmony within me despite the pressures that come from 

outside? 

Malini Shah says: The pressures of life exist in different forms and, to certain 

extent, make life interesting. To create the harmony and peace within, it is 

important that we practice mindfulness and refresh our spiritual perspective 

and values from time to time. Mindfulness is becoming aware of what thoughts 

we have and where are they stemming from and how we can monitor them. 

Maintaining emotional wellness requires monitoring and exploring feelings, 

identifying obstacles to emotional well-being and finding solutions to emotional 

problems by sharing, expressing and communicating openly with people. Getting 

in touch with what you value and what is a priority and how much time and 

control of you have over it will reduce spending time for what does not matter. It 

can also help to explore your values and perspective with a therapist. 

Keep a routine for praying and sending thoughts of gratitude for all that you 

have. Clear the clutter from mind. Be human and humane. Be gentle to self and 

others. Sleep in if you need to. Eat well. Allow your body to heal from injuries 

and pain, whether physical or emotional, and allow yourself to be human. Then 

when you have recuperated, healed, and feel strong again, pick up speed and 

keep going. 

Malini Shah is a Clinical Psychologist and a Behavioural Trainer. You could reach her at 

aasthachrysalis@gmail.com 

yourwellness.com

47 

Michele Marchese says: Being 

successful in one’s career often comes 

at a price. Time with loved ones is 

precious, and there is no price tag on 

that. The days of ‘selling your soul’ to 

the company are over. So what can 

one do to maintain a harmonious life? 

At work you can never be rewarded 

enough for time lost with family or 

not having downtime to re-energise 

yourself. Look for ways to manage 

normal work hours effectively so you 

have more time to do things you love. 

Often times we feel like we are 

climbing this corporate ladder, and 

we must keep going above and 

beyond what other coworkers do. Ask 

yourself, “Am I really compensated 

better than those that just show up 

to work and do what is expected 

of them?” Compensation can be 

monetary or non-material. The thing 

is, a good benefits package includes 

a way to balance your life outside of 

work. 

If you are going to continue 

working at the same pace I encourage 

you to have a set schedule that 

allows time to de-stress and enjoy 

your family. Stress and lack of rest 

contribute to mental and physical 

illness. Most companies are aware of 

the needs of their employees. Get the 

balance right. 

Michele Marchese is a Mind & Body 

Wellness Practitioner in Chicago. A 

graduate of South West Institute of 

Healing Arts, USA, she uses her intuitive 

gifts in her practice, and her current 

projects for her business Soul Equality are 

based on alchemical healing. Visit www. 

soulequality.com. For online consultation 

call (815) 669-0193. Follow her on 

https://twitter.com/spiritmichele 

Steve Steven says: In this life we 

are continually challenged with 

the balance between working for 

material security and nurturing our 

soul. There are many things that you 

can do to supplement your lifestyle 

and bring some inner fulfillment. 

Firstly, you need to ask yourself 

what your passion is. It may be doing 

arts or making music, gardening or 

simply being in nature for periods 

to rejuvenate yourself. Certainly, 

spending time with those closest to 

you will bring much for your inner 

well-being. You could try basic 

meditation practice and follow up if 

this brings any positive results. In 

the end the choice is yours as to how 

much you want to dedicate yourself 

to the working life that you have, but 

remember that it is important to be 

as much as possible in the present 

moment and to smell the roses on the 

way. 

Steve Steven is an Author, Publisher, 

and Mind & Spirit Consultant from New 

Zealand, now based in Germany. His 

work focuses on both spiritual experience 

and psychology, and assists you on your 

journey back to your Self. Visit www. 

spiritualinstinctpress.com. Connect 

with Steve on www.facebook.com/Post- 

Jungian-Archetypal-Psychology. Visit 

www.patreon.com/spiritualinstinctpress 

Gary R. Leigh says: The question you 

should ask yourself is: What is my 

ultimate goal here? Is it for spiritual, 

comfort or security? Will success 

bring you inner peace or happiness? 

Whatever it is, make sure that you 

don't forget to do the little things in 

life, especially with your loved ones. 

The key is being part of a family, 

not just providing for them. It's the 

small events that give you history 

and bonding time. It's being there in 

any way you can, even if it's just five 

minutes a day to talk while you're 

away. 

Also, be kind to yourself. Do things 

that will help you relax. It can be as 

simple as a massage or nice dinner 

and movie. Make a plan for how 

successful you need to be in order to 

live the life you desire. The problem 

with work is that it will exhaust and 

drain you to the point where you 

will spend your later years trying to 

recover from chronic fatigue. 

Remember, in the end, success is not 

about how much money you made, 

but about who you were being. The 

soul only cares if you were you true to 

yourself. Make sure you are. 

Gary R. Leigh is an Australian author of 

‘The Empath Guidebook’ and ‘I am The 

Phoenix’. (Books available on amazon.) 

He is also an empath and an expert in 

Bach Flower Medicine. You could connect 

with him on https://areyouanempath. 

com/ or https://psychicsupport.net/ 

or https://www.facebook.com/groups/ 

empathsupport/His YouTube channel 

is https://www.youtube.com/channel/ 

UCtggM_AyMg9pjzSsuxwxIXQ 

Priyamvada Shastri says: Life goes 

through different phases. When we 

yearn for something more, it is usually 

because a new door or some sort of 

an expansion, on an emotional as 

also spiritual level, is opening out for 

us. After you have reached a certain 

stage on your path of development, 

you discover within yourself a power 

and intelligence that craves more. 

This does not mean that you alter 

your career or financial activities 

and decisions. A solid financial 

position can allow you to look after 

your emotional and spiritual needs 

better. As Anthroposophy founder 

Rudolf Steiner says, "Thinking, feeling 

and willing are parts of the soul. By 

practising them - first separately and 

then in combinations - you develop 

your self." Control of thought aims 

to gain control over what you think; 

control of will aims to gain control 

over your actions. Be aware of your 

feelings, weaken strong feelings and 

strengthen weak ones and balance 

them. Make sure to get some form 

of physical exercise, eat right, have a 

sense of humour, and pick your battles 

carefully. Go with the flow. Meditate as 

much as you can, explore books and 

writings that would resonate with you, 

and let the universe know that you are 

ready for a spiritual mentor. Harmony 

will come, slowly but steadily, if you 

pursue with determination to be 

something more than what you are 

right now. 

Priyamvada Shastri is a Medical Social 

Worker 

Do you need expert advice? Send your problem, in confidence, to: ask@yourwellness.com. Problems can only be 

answered on the page, we are unable to answer personally. You can also visit the forums at www.yourwellness.com and 

ask advice from other readers online. 

yourwellness.com

48 wellness 

reviews 

Take A Dry Run 

Skip Hop Pronto Diaper Changing Station is a 

portable diapering essentials kit that ensures that 

your baby is always clean and dry. Drop it in any bag, 

strap it to your wrist, or clip it to your stroller and you're 

good to go. Its extra-wide changing pad wipes clean, and 

the head area is cushioned with an innovative 'pronto 

pillow'. The pad is also removable, allowing the body to 

become an independent diaper carryall. It also includes a 

translucent wipes case, a mesh pocket that fits up to four 

large diapers and ointments, and a front zipper pocket 

for personal items. Product Dimensions: 36 x 21.5 x 0.2 

inches. Available on amazon. 

Yourwellness verdict: It’s perfect for shopping or errands 

and will keep both the baby and the mother hassle-free. 

Call The Shots, 

Seniors! 

An easy-to-use device Picture Care Phone with 

40dB by Future Call is ideal for the elderly. This 

amplified corded picture speakerphone has 10 

large memory picture buttons to let you quickly 

dial the person you want to call in just a key 

press. Pictures can be placed on each button; it 

has a ringer switch with Hi/Lo/Off and bright LED 

lights for incoming calls and 10 Two-touch or 10 

one-touch memory keys. Available on amazon. 

Yourwellness verdict: Ideal for the seniors 

who may, with decreased memory, struggle 

with phone numbers. 

Some Turn To 

Vinegar… 

Now look forward to drinking 

your apple cider vinegar instead 

of dreading it. Olitalia Drinkable 

Vinegar is a new refreshing 

alcohol-free, no-sugar-added 

drink, with remarkable health 

benefits. Diluted in water, 

drinkable vinegar helps improve 

metabolism and regulate the 

absorption of fats and so is ideal 

for all diets. It has a remarkable 

alkalinising effect, is good for the 

heart and muscles, and displays 

an antibacterial action, which aids 

digestion. Rich in polyphenols 

and natural antioxidants, this 

drink is also a great source of 

potassium, calcium, vitamin B2 

and B3. It is available in three 

flavours: Blueberry, pomegranate 

and cherry. Available on ebay. 

Quantity: 500ml. 

Yourwellness verdict: While 

incorporating apple cider 

vinegar into your diet can 

be beneficial to your health, 

many may skip it altogether 

because of its taste. Olitalia 

offers taste while still 

maintaining the health 

benefits. It’s only 30 calories 

per tablespoon. 

yourwellness.com

49 

The Power 

Of Citrus 

If the dirt and grime around the house 

is driving you crazy, try Earth Friendly 

Products Ready-To-Use Orange Plus 

All Purpose Household Cleaner. It is 

made with naturally pure essential 

oils of oranges and is residue-free 

and is safe to use on any washable 

surface like oven tops and hoods, 

countertops, refrigerators, walls, 

tiles and sinks. The cleaner is 

free of petroleum ingredients. 

Spray directly on surface to 

be cleaned. Wipe with clean 

cloth or paper towel. Repeat 

as necessary. Available on 

amazon. Quantity: 623.69g 

(Pack of 2) 

A Hundred 

Lashes 

If all the curling and extending has 

damaged your lashes, try Lashfood 

PhytoMedic Eyelash Enhancer, which 

has potent hair-restoration ingredients 

found in nature to create an effective 

yet gentle natural formula. This 

dermatologist-tested and approved 

lash treatment gives thinning lashes 

long-lasting nourishment and growth. 

It comes charged with 

strengthening soy protein, 

adenosine, nourishing 

lavender water and 

the revolutionary hair 

restoration treatment of 

Phyto-Medic complex. 

Yourwellness verdict: 

Using the natural power 

of citrus, it quickly 

penetrates and lifts 

tough dirt, grime, oil 

and grease, removes 

gum, adhesives, lipstick, 

crayons, pencil and ink 

marks. 

Reclaim Your Energy 

‘Energy Strands: The Ultimate Guide to Clearing the Cords That Are 

Constricting Your Life’ by Denise Linn, an internationally renowned 

teacher in the field of self-development, explores the connection between 

the chakras, breath, meditation, 

visualisation, sound healing, and 

more. Using a variety of tools, 

including dowsing, smudging, 

singing bowls, crystals etc, you’ll 

begin to renew your energy, 

replenish your inner sources, and 

magnify the cords that empower 

you. Publisher: Hay House. 

Available on amazon. 

Yourwellness verdict: The 

book offers techniques to 

cut energy strands with 

toxic people and unhealthy 

relationships and to use 

space-clearing methods 

to create harmony in your 

home. 

Yourwellness verdict: This gel 

is lightweight and you can use 

it without the worry of irritation 

or a heavy, fake look. One tube 

provides about 90 applications. 

yourwellness.com

holistic 

50 wellness 

What’s 

Tibetan 

Eye 

Therapy? 

The Tibetan Eye Therapy 

involves a set of eye 

exercises in order to 

strengthen the muscles 

and nerves in the eyes, 

improve vision, and 

prevent any further vision 

problems developing later 

in life. The exercises are 

performed in a certain 

order and for around 

30 seconds each, and 

exercises involve focusing 

on different parts of 

the chart in a range of 

specified patterns. This 

therapy is considered 

especially effective in 

treating astigmatism 

and you can perform the 

exercises anywhere at 

your own time. 

- Plato 

Ignorance is 

the root and 

stem of all evil. 

How Reiki Helps 

Reiki is a form of energy healing based on the idea that a life 

force energy flows through everyone’s body. When we are sick 

or stressed out, it indicates that our life force energy is low. On 

the other hand, strong life force energy ensures that we are 

healthy and happy. In a Reiki session, the practitioner transfers 

life energy to the client by placing their hands a slight distance 

away from the body around the head and shoulders, the 

stomach, and feet. More specific positions are used based on the 

client’s needs. Each position is held for three to ten minutes and 

the whole treatment usually lasts between 45 and 90 minutes. 

The purpose is to promote relaxation, speed healing, reduce 

pain, and improve wellbeing. 

Who Were You In The 

Past Life? 

If you wish to know who you were in the past lives and if your 

present situation has any connection with them, Past Life 

Regression (PLR) Therapy is for you. It is a technique that uses 

hypnosis to help you recover 

the memories of your past 

lives to help you heal on 

physical, emotional, mental 

and spiritual level. PLR is 

based on the philosophy that 

we are eternal souls who 

carry forward experiences 

from one human lifetime 

to another. It aims to give 

us the reasons for chronic 

pain, depression, fears and 

attachments that don’t seem 

to have any basis in order to 

make life easier, better and 

more fulfilling in this present 

moment. 

yourwellness.com

modern 

52 wellness 

- Unknown 

There is no one giant 

step that does it. It’s 

a lot of little steps. 

New Mothers 

Most At Risk For 

Heart Failure 

A study from the University of Illinois at Chicago 

(UIC), published in the journal ‘Circulation: Heart 

Failure’, has found that women are at the highest 

risk for heart failure within the six weeks after 

delivery. The results of the study also suggest 

that heart failure is a significant 

clinical problem among relatively 

young reproductive-age women, 

especially among women with 

the presence of an additional 

disease or condition, such as 

hypertension. “This finding lends 

support to using delivery-related 

hospitalisation as a window of 

opportunity to identify highrisk 

women and develop 

surveillance strategies 

before discharge,” says 

the study's lead author, 

Mulubrhan Mogos, 

assistant professor of 

nursing at UIC. 

No More 

Blood! 

Scientists have created a non-invasive, 

adhesive patch, which promises 

the measurement of glucose levels 

through the skin without a fingerprick 

blood test, potentially removing 

the need for millions of diabetics 

to frequently carry out the painful 

and unpopular tests. The patch does 

not pierce the skin; instead, it draws 

glucose out from fluid between 

cells across hair follicles, which are 

individually accessed via an array 

of miniature sensors using a small 

electric current. The glucose collects 

in tiny reservoirs and is measured. 

Readings can be taken every 10 to 15 

minutes over several hours. 

Crucially, because of the design of 

the array of sensors and reservoirs, 

the patch does not require calibration 

with a blood sample - meaning 

that finger prick blood tests are 

unnecessary. 

yourwellness.com 

What’s Internet Gaming Disorder? 

For the majority of people, computer gaming is an enjoyable and stimulating activity. Those with risk 

factors may, however, become attracted to use it as a strategy to overcome individual problems, says the 

‘Developmental Medicine & Child Neurology’ 

review, an analysis of articles on Internet Gaming 

Disorder (IGD). The report notes that the condition 

has a complex psychosocial background, and 

many personal, neurobiological, familial, and 

environmental factors may put certain individuals 

at increased risk. It notes that IGD includes a 

build-up of tolerance (more time needs to be spent 

playing computer games), loss of control, giving up 

other interests, and excessive use despite clear-cut 

psychosocial and health-related problems. Says lead 

author Dr Frank W. Paulus, “Excessive gaming may 

lead to avoiding negative moods and neglecting 

'normal' relationships, school or work-related 

duties, and even basic physical needs.”

Flash The Pearlies, Spaniard! 

Says a 1990 study in the journal ‘Practica 

Odontologica’, the dental practices found 

by Spaniards in the new world in the 

16 th century were totally different from 

the ones done in Europe at that time. 

They were of two types: Ornamental and 

curative. The diverse types of ornamental 

dental practices performed in pre- 

Hispanic America had nothing to do with 

the concept of Odontology, as the object 

of these practices was to impart a type 

of dental aesthetics different from the 

classical concept of beauty. Outstanding 

among such practices were inlays, 

filing and polishing of teeth, and their 

pigmentation. 

ancient 

wellness 

53 

Nicotine 

Therapy 

Of Native 

American 

Shamans 

Says a 1991 study 

in the ‘Journal of 

Ethnopharmacology’, from 

early pre-Columbian times 

to the present, tobacco has 

functioned as an important 

psychotropic drug for magicoreligious, 

medicinal and 

recreational purposes among 

the Native Americans who 

employ six major and several 

minor means of nicotine 

application. It is known that, 

even today, in shamanic culture, 

the practitioners use Mapacho 

and other forms of tobacco as 

a way to smudge or to clear 

energy. The shamans use it 

along with ayahuasca to blow 

on people during shamanic 

ceremony to 

connect with 

the spirit 

world. It is 

also used 

for 

protection 

from bad 

spirits. 

- Epictetus 

Don't explain your 

philosophy; embody it. 

Medicine Among 

The Mayans 

According to a 1976 

study in the ‘Southern 

Medical Journal’, 

medicine among the 

ancient Mayans was a 

blend of religion and 

science. The priests, 

who inherited their 

position, received 

extensive education. 

The Mayans 

sutured wounds 

with human hair, 

reduced fractures, 

and used casts. They 

were skillful dental 

surgeons and made 

prostheses from jade 

and turquoise and 

filled teeth with iron 

pyrite. They treated 

diseases like pinta, 

leishmaniasis, and 

yellow fever, as also 

several psychiatric 

disorders. 

yourwellness.com

scientific 

54 wellness 

This Is Why We 

Can’t See Aliens! 

A well-known experiment with young people bouncing a 

ball showed that when an observer focuses on counting 

the passes, he does not detect if someone crosses the 

stage disguised as a gorilla. Something similar could be 

happening to us when we try to discover intelligent nonearthly 

signals, which perhaps manifest themselves in 

dimensions that escape our perception. 

According to the study that the neuropsychologists 

Gabriel de la Torre and Manuel García, published in 

the journal ‘Acta Astronautica’, we are not looking in 

the right direction when 

it comes to detecting 

possible extraterrestrial 

signals. “When we think 

of other intelligent beings, 

we tend to see them 

from our perceptive and 

conscience sieve; however 

we are limited by our 

sui generis vision of the 

world, and it's hard for 

us to admit it,” says De 

la Torre, who prefers to 

use a more generic, as 

'non-terrestrial' instead of 

aliens. 

Tiny Injectable 

Sensor For 

Unobtrusive Alcohol 

Monitoring 

Engineers at the University of California San Diego 

have developed a miniature, ultra-low power injectable 

biosensor that could be used for continuous, long-term 

alcohol monitoring. The chip is small enough to be 

implanted in the body just beneath the surface of the 

skin and is powered wirelessly by a wearable device, 

such as a smartwatch or patch. It contains 

a sensor coated with alcohol oxidase, an 

enzyme that selectively interacts with 

alcohol to generate a byproduct that 

can be electrochemically detected. The 

electrical signals are transmitted wirelessly 

to a nearby wearable device such as a 

smartwatch. 

“The ultimate goal of this work,” explains 

lead researcher Drew Hall, “is to develop 

a routine, unobtrusive alcohol and drug 

monitoring device for patients in substance 

abuse treatment programs.” 

Older Adults 

Grow New 

Brain Cells 

Just Like 

Young People 

According to the scientific journal 

‘Cell Stem Cell’, older people have 

similar ability to make thousands of 

new neurons from progenitor cells 

as younger people do. The findings 

may suggest that many senior 

citizens remain more cognitively and 

emotionally intact than commonly 

believed. Researchers from Columbia 

University, along with New York 

State Psychiatric Institute, found that 

even the oldest brains they studied 

produced new brain cells. Says lead 

author Maura Boldrini, associate 

professor of neurobiology at Columbia 

University, “We also found equivalent 

volumes of the hippocampus (a 

brain structure used for emotion and 

cognition) across ages. Nevertheless, 

older individuals have less 

vascularisation and maybe less ability 

of new neurons to make connections.” 

The study concludes that it is this 

decline, and reduced cell-to-cell 

connectivity within the hippocampus, 

that reduces reduced cognitiveemotional 

resilience in old age. 

- Edward Teller 

The science of today 

is the technology of 

tomorrow. 

yourwellness.com

Our approach towards 

Talent Management 

We identify Associates on the basis of their Potential and 

we invest further more in developing their Knowledge, Skills & Attitude. 

Our talent framework enables our leaders and high potential associates to 

maximize their potential. Our culture empowers 

Associates to take additional accountabilities in different verticals and 

our Senior Management Team provides complete support and guidance 

to deliver those accountabilities. 

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