Sand_Issue_September-2018

Couples & Weight 

Loss: Are you 

Synchronised Or 

Lone Battlers? 

Why Flashy Cars & 

Bling Aren’t 

Romantic Enough 

Reading 

Between 

The Lies 

Protect Your 

Family From 

Secondhand 

Smoke 

Focus On 

Oral Care 

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. 

Printing Press : 

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 

Your mouth is a window to the health of your body. Hectic lifestyle, fast food, 

fad diets and excessive sugar, along with poor oral hygiene, have been linked to 

major health problems. This month we focus on Oral Care, which is imperative 

for good oral health. The nutrition section discusses how a well-balanced diet 

can help you have great teeth and gums, and also offers you delightful recipes to 

enhance your oral wellness. 

Elsewhere, we look at how your partner can influence your weight loss goals, 

why flashy cars and bling don’t attract lifetime commitment, the ways to protect 

your family from secondhand smoke, and how to read between people’s lies. This 

month we also debate if charcoal foods really add to our nutrition or are merely 

great for Instagram, while our experts advise on the ideal ways of dealing with 

PMS. There’s 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, 

electronic or any other form, is strictly 

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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 

Oral Care 

24 emotional wellness 

Reading Between 

The Lies 

28 family wellness 

Protect Your Family From 

Secondhand Smoke 

32 exercise wellness 

Couples & Weight Loss: 

Are you Synchronised Or 

Lone Battlers? 

36 relationship 

wellness 

Why Flashy Cars & Bling 

Aren’t Romantic Enough 

40 wellness nutrition 

Can You Eat To Beat 

Tooth Decay? 

05 wellness news 

07 kitchen wellness 

08 garden wellness 

yourwellness.com 

26 

Would You Consult 

A Robot Counsellor? 

family wellness 

30 How Family Type Affects 

Children’s School 

Performance 

exercise wellness 

34 Stay Fit While Travelling 

relationship wellness 

38 Is Someone Holding You 

Back In Life? 

wellness debate 

45 What Do You Think Of The 

Charcoal Foods Trend? 

46 wellness experts 

48 wellness reviews 

50 holistic wellness 

52 modern wellness 

53 ancient wellness 

54 scientific wellness 

The First-ever AI 

49Personal Trainer 

35 

31 

Family That Prays 

Together... 

Why Children Are Fitter 

Than Endurance Athletes 

Miso-glazed 

44 Salmon

Use Lentils To 

Beat High Blood 

Pressure 

The humble lentil is a wonder ingredient used 

to add protein and texture to a whole host of 

dishes from curries to soups and stews. And 

now the lentil has been recognised for its role in 

helping keep blood pressure in check. An animal 

trial has found that lentils could provide 

a useful tool in keeping blood 

pressure at safe levels. Of course, 

anyone worried about their own 

blood pressure should speak 

to their own doctor and should 

continue taking prescribed 

medication unless 

instructed otherwise by 

a medical professional. 

- Anne Wilson Schaef 

Good health is not something 

we can buy. However, it can 

be an extremely valuable 

savings account. 

Music Improves 

Relationship With 

Kids 

If you're a parent whose teenagers spend family 

road trips with ear buds firmly in place, you may 

want to encourage them to unplug, then turn 

the car radio to something the whole family can 

enjoy. It just might do wonders for your future 

relationship with your son or daughter, according 

to a new study from the University of Arizona. 

Researchers have found that young men and 

women who shared musical experiences with 

their parents during 

childhood, and especially 

during adolescence, 

report having better 

relationships with their 

moms and dads as they 

enter young adulthood. 

The research is published 

in the ‘Journal of Family 

Communication.’ 

wellness 

news 

Have You 

Washed Your 

Hands, Doctor? 

When it comes to the examination 

room at your health care clinic, you 

might think that avoiding infections is 

out of your hands. But experts at The 

University of Texas Health Science 

Center at Houston reveal how all of us 

can help make a difference in infection 

control. Hand hygiene, hailed as the 

cornerstone of infection prevention, 

is an issue prone to inconsistency 

and lack of oversight but cleaning, 

sterilisation, and high-level disinfection 

is a must. Says senior author Dr Luis 

Ostrosky, patients can 

do their own part to hold 

healthcare practitioners 

accountable. “Our mantra 

is ‘It's ok to ask’ – ask 

your doctor or nurse if 

they washed their hands 

and if the instrument 

they are using on you is 

sterilised. People need to 

be their own advocates." 

Moonlighting 

Bad For Family 

Contrary to the belief that people who 

hold two jobs, or moonlight, are not 

as dedicated to their secondary job as 

single job holders, research published 

in Springer's ‘Journal of Business 

and Psychology’ has found that dual 

jobholders are equally committed as 

an employee of both establishments in 

terms of performance. However, says 

the study led by Brian Webster of Ball 

State University in the US, having two 

jobs may contribute to higher levels 

of work-family conflict, especially due 

to the time that dual jobholders spend 

away from their homes. Says Webster, 

“Although dual jobholders don’t appear 

to be hurting the organisations in which 

they work, they may instead be hurting 

their lives outside of work.” Researchers 

urge that instead of discouraging 

moonlighting, organisations enact 

policies that help dual jobholders strike 

a healthy balance between work life and 

home life. 

yourwellness.com 

5

6 wellness 

news 

Why Stress Could 

be Contagious 

If you’ve ever spent time around a stressed 

person, you might find yourself feeling anxious or 

on edge too. Now researchers from Canada have 

discovered that when one person is stressed, it 

can cause similar symptoms for loved ones – even 

if they are not exposed 

to the same factors 

causing the stress. 

The study suggests 

that spending a lot of 

time with someone 

who is feeling stressed 

could have a negative 

impact on your own 

wellbeing. 

- Epictetus 

It takes more than just a goodlooking 

body. You've got to have 

the heart and soul to go with it. 

Turn Off The 

Alarm Clock 

Whether it’s a traditional clock or an app on 

your smartphone, the alarm is probably the first 

thing you hear each day. But a new study by the 

Sleep and Circadian Neuroscience Institute at 

the University of Oxford suggests that waking 

naturally without an alarm clock is much 

healthier. The problem with an alarm, the experts 

say, is that it could wake you at the wrong point 

in your sleep cycle, meaning that you feel tired 

and drowsy for the rest of the day. You also wake 

up feeling stressed and anxious as your heart rate 

and blood pressure rise in response to the noise. 

The researchers also point out that if you rely on 

an alarm clock, it probably means that you are 

not getting enough quality sleep in the first place 

as, after a good night’s 

sleep, you should be 

able to wake naturally 

on time. Also, if you’re 

in the habit of hitting 

the snooze button 

a few times before 

getting up, simply set 

the alarm for the latest 

possible time. 

Share The Load 

Do you feel your partner contributes 

fairly when it comes to helping with the 

household chores? Well, if you want 

them to help out a little more, you might 

want to tell them about new research 

that shows couples that complete chores 

together are happier and enjoy a better 

sex life than those who do not. 

Researchers from three universities 

looked at how couples approached 

housework within their relationship 

and how various tasks were shared out. 

They also asked the couples how happy 

they felt within their 

relationship. They 

discovered that 

those who divided 

the household 

jobs fairly 

were more 

satisfied 

with their 

relationship 

and enjoyed 

a happier 

love life 

too. 

Is Romance 

To Blame For 

Weight Gain? 

People have long suspected that settling 

down with a loved one can cause the 

pounds to pile on and now scientists 

have proven that this is the case. In a 10- 

year study of over 15,000 participants, 

Australian scientists found that people 

in a relationship weigh more than those 

who are single. However, despite the 

extra weight gain, those in a couple 

are usually healthier than their single 

counterparts. There are multiple reasons 

for the weight gain. Some suggest that 

once we’ve secured a partner we’re no 

longer so anxious about staying thin 

to attract someone. Meanwhile others 

suggest that it’s the cosy nights in with 

snacks in front of the TV plus romantic 

evenings enjoying meals out that could 

mean couples end up gaining weight. 

And when children come along, the 

problem can become even greater 

as parents end up snacking on the 

children’s treats and leftovers. 

yourwellness.com

kitchen 

wellness 

7 

Cupboard Staples Every 

Kitchen Should Have 

If you love preparing fresh 

meals at home, your store 

cupboard will be an important 

resource, providing the basic 

ingredients needed to whip up a 

meal at a moment’s notice. Here 

are some store cupboard staples 

every kitchen should have: 

A selection of oils 

Oil is an important ingredient 

for roasting and frying but is also 

a useful addition when making 

salad dressings. It’s worth having 

a couple of different oils in your 

cupboard and always use the right 

one for the job. 

Herbs and spices 

A good collection of herbs and 

spices can elevate your cooking to 

something special. From sauces to 

marinades, they provide an easy 

way to add flavour. You can build 

up a herb and spice collection over 

time, which can give you plenty 

of different combinations when 

experimenting with new flavours. 

Salt & pepper 

Good seasoning is essential 

when finishing a dish. Keep salt 

and pepper to hand and remember 

to test your seasoning before 

serving, adding a little more when 

necessary. 

Beans & pulses 

Beans and pulses are a great 

way to add protein into a meal 

and bulk up low-cost dishes such 

as soups, stews, and curries. Dried 

or tinned, they can sit in your 

cupboard until you need them, 

making them a useful standby 

ingredient. 

Tinned tomatoes 

Perfect for creating the base 

of a whole host of dishes from a 

pasta sauce to a spicy chilli, tinned 

tomatoes are convenient and costeffective. 

Vinegars 

There are plenty of different 

vinegars available, from balsamic 

to red wine vinegar, so experiment 

to find your favourites. 

Stock cubes 

Stock cubes are a great way 

to add depth of flavour to your 

cooking and keep well in the 

cupboard. They can often be high 

in salt, so look out for low-salt 

versions. 

Flour 

From making bread to 

thickening sauces, flour is a crucial 

ingredient in many sweet and 

savoury dishes. Keep a tub of plain 

flour and one of self-raising to 

hand and you’ll always be ready 

to make your favourite breads and 

bakes. 

Dried pasta, rice and 

noodles 

Dried pasta, rice and noodles 

are brilliant ingredients to keep in 

the cupboard for those days when 

you haven’t had chance to go to 

the supermarket. 

Sauces 

Ketchup, mustard, relishes 

and chutneys... your favourite 

condiments add flavour to a range 

of different dishes. Keep a good 

selection, ready for when you need 

them. 

yourwellness.com

garden 

8 wellness 

Plastic-free Gardening 

If you love gardening, you 

probably love the environment too 

and want to do all you can to help 

protect the planet. But take a look 

around your garden and it’s likely 

that you’ll find lots of plastic – not 

the most environment-friendly 

material! 

From plant pots to plastic 

packaging, many modern garden 

supplies are made using plastic. 

But if you’ve decided to cut the 

amount of plastic in your daily life, 

how can you reduce the amount of 

plastic used in the garden? Here 

are our tips: 

Look for alternatives 

It’s estimated that 500 million 

plant pots and seed trays are sold 

every year. The majority are made 

from plastic and when they’re 

thrown away, they usually end up 

in landfill. So, this is an obvious 

place to start. Luckily, there are 

lots of alternatives to plastic plant 

pots and seed trays. Seek out 

alternatives using materials such 

as coir or other biodegradable 

options. Or perhaps have a look 

at making your own from old loo 

paper rolls or newspapers. 

Recycle 

Take care of your existing 

plastic products and hopefully 

you won’t need to replace them 

for many years. Keep using your 

plastic pots until they fall apart to 

get the most use from them. 

When your plastic products 

are ready for the bin, consider 

whether you can reuse them 

rather than throwing them away. 

The plastic bags that compost is 

often packaged in, for example, 

could be reused for storing your 

own homemade compost or other 

garden items. And if you do need 

to throw away plastic products 

that no longer work, check if they 

can be recycled before putting in 

the regular waste, which could end 

up going to landfill. 

Choose wood 

Many plastic products around 

the garden can easily be swapped 

for wooden alternatives. Take a 

look online or at your local garden 

centre to find wooden compost 

bins, plant labels, planters and 

more. 

Avoid packaging 

Plastic seems to be the number 

one choice when it comes to 

packaging. But if consumers 

start asking for alternatives, 

manufacturers and retailers will 

have to take notice. Always ask 

if there is an alternative when 

buying supplies for your garden. 

For example, ask for plants to 

be wrapped in newspaper rather 

than plastic when buying from a 

garden centre. Some suppliers will 

also allow you to bring your own 

container when buying products 

such as bark chippings, soil or 

gravel, to avoid unnecessary 

packaging. 

Shop around for 

furniture 

Plastic garden furniture might 

be cheap and it’s a popular choice 

as it’s weather-resistant and easy 

to clean. But traditional wooden 

furniture always looks much nicer 

and is a kinder option for the 

environment. 

Rather than buying new 

furniture, take a look at secondhand 

goods advertised locally to 

get a good deal. Even wooden 

furniture and storage that’s started 

to look a bit tired can be given a 

new lease of life with a quick lick 

of paint. Just remember to choose 

paint that is non-toxic and kind to 

the environment. 

We hope our tips have given 

you the inspiration to go plasticfree 

in your garden. Once you get 

going, you’ll find lots of materials 

you can re-use and recycle to 

create a beautiful and planetfriendly 

garden. 

yourwellness.com

10 

focus 

- Anonymous 

You don't have to brush 

all your teeth — just the 

ones you want to keep! 

The mouth is a window to the health of the body and yet we take oral health 

for granted. Hectic lifestyle, fast food, fad diets, large amounts of sugar, 

along with poor oral hygiene, can all have health repercussions. Oral care is 

imperative for good oral health. More than being just about clean teeth and 

fresh breath, it is one of the best ways to help maintain good overall wellness. 

Focus On 

Oral Care 

yourwellness.com

11 

How Your 

Mouth Affects 

The Rest Of You 

Oral & facial pain: Infection 

of the gums that support your teeth can 

give you oro-facial pain. This infection 

can also lead to tooth loss. Gingivitis, 

the early stage of gum disease, affects a 

sizeable population worldwide. 

Heart and other issues: 

Oral infections can have an effect on 

major body organs. For instance, the 

heart and heart valves can become 

inflamed by bacterial endocarditis. The 

bacteria responsible for it can be found 

in an unhealthy mouth. According 

to the American Dental Association, 

periodontal disease is the most common 

dental disease affecting those living with 

diabetes. People with diabetes are at a 

higher risk for gum problems because 

of poor blood sugar control. As with 

all infections, serious gum disease may 

cause blood sugar to rise. Infections that 

start in your mouth have been linked 

to such complications and diseases like 

asthma, arthritis, stroke, respiratory 

illnesses, low birth weight in babies and 

premature birth. 

Digestion: Digestion begins 

with your mouth. All the physical and 

chemical processes of digestion start 

in the mouth, and any problems 

here can lead to irritable bowel 

disease, intestinal failure, and 

other digestive disorders. 

Whether you are a child or 

an elderly, your oral care is 

important. The American Dental 

Association recommends that 

you visit your dentist at least 

once a year to get a routine 

examination and cleaning. 

Ideally, your teeth should 

be clean and free of debris; 

gums should remain pink and 

not hurt or bleed, and there 

should be no bad breath. 

However, often unknowingly, 

we put our mouth, teeth and 

gums in peril in our day-today 

lives. 

yourwellness.com

12 wellness 

focus 

Habits That Destroy 

Your Smile 

Eating wrong – Foods high in sugars and 

starches increase the production of acids that can erode 

and weaken the tooth’s enamel. Eventually, these acids 

can cause tooth decay. A poor diet can contribute to 

gum disease and tooth decay, which will lead to several 

health issues in the rest of the body. 

Smoking, having coffee, wine – 

Smoking or chewing tobacco, drinking coffee and wine 

can, over the years, affect your teeth. The enamel on 

your teeth has very tiny pits. Stains from coffee, red 

wine or tobacco can get locked into them. Plaque on 

the teeth also leads to staining of teeth. Over time, this 

outside staining can permeate the teeth and dull their 

colour. Try cutting down on the frequency and quantity 

of teeth-staining foods and drinks. 

Using your teeth to open items – 

When you use your teeth to open or break objects such 

as thick tape, string, tags, plastic, or food containers, 

you can crack or break a tooth. Even small tasks like 

cutting thread with your teeth can cause damage if you 

do it for years. Eventually, you’ll develop a groove in 

your teeth, which will change the appearance of 

your tooth. 

Bleaching your teeth 

excessively – Overzealous 

bleaching can cause your teeth to 

look unnaturally white and increase 

tooth sensitivity. Talk to your dentist 

before you use an at-home bleaching 

product. 

Lack of regular 

care – The Academy of 

General Dentistry recommends 

regular care because of the small 

amount of time it takes for 

bacteria to invade the mouth, 

even if it's clean. Studies 

have shown that plaque will 

regrow on teeth that are 

completely clean within 

three to four hours of 

brushing. Dental experts 

recommend that patients 

brush thoroughly twice a 

day, floss once a day and 

rinse with mouthwash 

when necessary to remove 

plaque and keep the mouth 

free from bacteria. 

yourwellness.com

13 

Brush Up 

On Oral Care 

How you care for your teeth and 

mouth differs according to the condition 

of the teeth and gums. You need to 

choose and use oral care products 

according to your oral condition. 

Choose the right 

toothpaste 

The effect of toothpaste is not limited 

to removing plaque. Some types of 

toothpaste include fluorine, which helps 

prevent caries and periodontal disease. 

A toothpaste ought to be effective for 

removing stains or discoloration of 

the teeth and preventing bad breath. 

Toothpaste contains ingredients suitable 

for each purpose, such as the prevention 

of caries, periodontal disease or 

tartar. Get to know the effects of each 

ingredient and choose toothpaste that 

suits the conditions of your mouth. 

Consider what your teeth need the 

most to choose toothpaste with the 

right extras. 

yourwellness.com

14 wellness 

focus 

Most toothpaste varieties tend to 

target one or more of the following 

needs: 

• Sensitivity, in the gums and teeth, 

from mild to severe pain. 

• Fluoride toothpaste, according to 

the American Dental Hygienists' 

Association, is essential for optimal 

oral health. Fluoride works by 

stopping or even reversing the tooth 

decay process. 

• Anti-cavity, which most products 

cover but which should always be 

checked. 

• Anti-gingivitis, ranging from over the 

counter to prescription products, for 

healthier gums. 

Experts recommend that you keep 

away from products with abrasive 

ingredients like natural walnut shell or 

plastic microbeads. Keep off charcoal 

powders as well; they can also discolour 

teeth and erode your enamel. Look 

for toothpaste products that reinforce 

enamel rather than damage it. 

Picking the right 

toothbrush 

Picking the right toothbrush is 

very important because the wrong 

toothbrush can damage your enamel, 

hurt your gums, or not remove 

trapped food from between your 

molars completely. Here is what is 

recommended: 

Right size – The cleaning effect of 

a toothbrush is lessened when it is 

either too big or too small, so choose a 

toothbrush that suits your mouth. 

Soft bristles – Use only soft bristled 

brushes unless your dentist advises to 

the contrary. 

Rounded tips – The tip of each 

bristle should be rounded so that food 

debris and tartar comes loose with each 

sweep. Avoid tips that are pointed or 

square. 

Replace regularly – Replace your 

brush every three months since 

bacteria can build up over time and a 

chewed or worn out brush cannot clean 

well and also damage the gum tissue. 

It’s time to change when the bristles of 

the toothbrush start to splay. 

How effective is electric 

toothbrush? 

A report, in 2013, published in 

the journal ‘Clinical, Cosmetic and 

Investigational Dentistry’, has found 

that “Powered toothbrushes offer an 

individual the ability to brush the 

teeth in a way that is optimal in terms 

of removing plaque and improving 

gingival health, conferring good 

brushing technique on all who use 

them, irrespective of manual dexterity 

or training.” 

Storing the toothbrush 

If you store your toothbrush in the 

bathroom-restroom area, read this: 

According to a report in the ‘Journal 

of Advanced Medical and Dental 

Science’, an average toothbrush carries 

ten million bacteria! When you flush 

the toilet many water droplets are 

expelled from the toilet bowl into the 

air and affect the brush. Research in 

the University of Arizona proved that 

this dirty brush will leave your mouth 

dirtier with each use! According to 

the American Dental Association you 

should store the brush in an upright 

position if possible and allow the 

What Exactly Are Wisdom Teeth? 

Wisdom teeth are right in the back of the mouth. They’re called ‘wisdom 

teeth’ because they are the last to appear in the mouth. This probably 

means that by the time they grow in, a person has acquired wisdom! The 

appearance of wisdom teeth varies depending on the person, but they 

typically appear between the ages of 17 and 25. Their role is to grind 

food when chewing. It is often believed that the main symptom of having 

a wisdom tooth is pain. It crams or overcrowds an adjacent tooth, or 

impacts the gums or other important soft tissues in the mouth. However, 

not everyone experiences problems with their wisdom teeth. Your dentist 

can monitor the growth and development of your wisdom teeth through 

regular checkups and dental X-rays and can treat problems before they 

worsen. 

toothbrush to air-dry until used again. 

If more than one brush is stored in 

the same holder or area, keep the 

brushes separated to prevent crosscontamination. 

Do not routinely cover 

toothbrushes or store them in closed 

containers. 

Oral care while 

travelling 

Practicing oral care while travelling 

is essential to the prevent caries and 

periodontal disease. While it is a good 

idea to carry the toothbrush and 

toothpaste you are using at home, it 

is convenient to use a toothbrush/ 

toothpaste set for travel. In order to 

maintain a clean and healthy mouth 

try to stick to your regular oral care 

routine. 

Toothbrush sanitisers 

According to www.worlddental.org, 

there are different types of toothbrush 

sanitisers like UV sanitisers or 

tablets. There are methods and 

devices for sanitising toothbrushes 

to accommodate every price range, 

from drop tablets to self-cleaning 

toothbrushes to heavy-duty machinery. 

However, it also lists other methods by 

which you can sanitise your brush at 

home: 

• Soak your toothbrush in an 

antiseptic mouthwash 

• Freeze your toothbrush 

• Rinse and air-dry your toothbrush, 

making sure it avoids other brushes. 

Oral care for the family 

The American Dental Association 

recommends that a baby should be 

taken to the dentist within six months 

of the first tooth popping up, preferably 

before their first birthday. Routine 

dental appointments for babies and 

children can teach the parents how to 

care for baby teeth, including how and 

when to introduce fluoride toothpaste. 

Toddler’s teeth should be examined, 

cleaned, checked for any problem 

areas. If cavities are noticed early, you 

can stop further damage. 

Adult dental care includes: 

• Routine exams and cleanings 

• General dental procedures like 

extractions, dentures, root canals, 

crowns and bridges 

• Cosmetic dentistry including teeth 

whitening, veneers, composite 

fillings, and crown lengthening. 

yourwellness.com

15 

In Mint Condition! 

Ways To Avoid Bad Breath 

Studies show that 50% of 

adults have had bad breath at 

some point in their lives. A major 

reason for bad breath is a high 

sulfur environment. The bacteria 

that live in our mouths produce 

sulfur-rich compounds as a waste 

product. Most of the times, bad 

breath can be eliminated by simple 

oral hygiene. 

Regular oral hygiene, including 

interdental cleaning with floss, and 

cleaning your tongue helps. The bacteria 

that cause bad breath are often found 

on the topside of your tongue. If you can 

see a white coating on your tongue, you 

should remove this debris with a tongue 

cleaner. Here are some more ways of 

combating bad breath: 

Munch on a carrot or an 

apple. Crispy, fresh fruits and vegetables 

increase your saliva flow between meals to 

help wash away bacteria from teeth, tongue 

and gums that can cause bad breath. An 

empty stomach from skipping meals can cause 

foul breath as acids in the stomach build up. 

Rinse. Rinse your mouth with water 

thoroughly after eating or drinking anything. 

By doing this, you will keep your mouth 

clean and eliminate potential residue of food 

particles from your mouth. 

Drink more water. Hydration 

will help maintain saliva flow and keep your 

mouth moist, discouraging bacterial growth. 

Chew gum. Always keep sugarless 

chewing gum with you. The gum will 

stimulate saliva production, which is healthy 

for your mouth. Saliva is the most natural 

protector of your teeth. It fights against 

plaque buildup and bacteria formation in 

your mouth. 

Warm salt-water rinse. This 

is a simple home remedy for bad breath. A 

salt-water rinse can prevent the buildup of 

infectious bacteria in the mouth or throat. 

Halitosis or chronic bad breath defies 

every tactic mentioned above. There may be 

several reasons for it, including cavities, gum 

disease, nose, sinus and throat infections. 

infections. Seek your dentist's guidance. 

yourwellness.com

16 wellness 

focus 

Choose The Right 

Mouthwash 

A mouthwash can add to your 

existing oral care routine and may 

help guard against bad breath. 

Studies have shown that rinsing 

your teeth with mouthwash can 

help fight against bacteria in the 

mouth and is a good addition 

to daily brushing and flossing. 

There are different kinds of 

mouthwashes: 

Antimicrobial mouth 

rinses reduce bacteria and plaque 

activity. It is the most common 

type of mouthwash. It typically 

contains alcohol. 

Fluoride mouth rinses 

also help reduce and prevent 

tooth decay. They contain sodium 

fluoride, which helps to strengthen 

teeth as well as protect against 

tooth decay. Fluoride rinses are not 

recommended for children 6 years 

or younger. 

Natural DIY mouthwashes 

use natural ingredients like neem, 

peppermint essential oil, tea tree 

oil etc. Neem is known to reduce 

plaque and fight periodontal 

diseases that might result in 

other oral health issues like sore 

gums, ulcers, bleeding gums etc. 

Baking soda also works well in 

combination with peppermint 

essential oil. 

Use a mouthwash that 

serves your purpose. There’s a 

mouthwash for smokers, for dry 

mouth, bleeding gums, etc. Always 

talk to your dentist about the use 

of the right mouth rinse for you 

and your family members. 

How Oil 

Pulling Helps 

Oil pulling originated in 

India and is a well-known 

Ayurvedic practice that is 

mentioned in the ‘Charak 

Samhita’, the most 

respected ancient medical 

treatise. It involves taking 

a small amount of oil and 

swishing it around your 

teeth and gums. Ayurveda 

believes that during the 

time in between waking 

up and sleeping again 

harmful bacteria can enter 

your body through your 

mouth, leading to many 

diseases. That is why 

it’s critical to pull out of 

toxins or bacteria. The oil 

swishing technique helps 

in oral detoxification and 

cleaning. The oil used 

should be high-quality 

edible oil, like coconut 

oil. It is also believed to 

be helpful in many other 

ailments like arthritis, 

asthma, skin infections, 

stomach problems, 

migraines and throat 

infections. 

yourwellness.com

17 

Floss A Day 

To Fight Decay 

Flossing is an important step 

in oral care. Tooth decay and gum 

disease can develop when plaque 

is allowed to build up on teeth 

and along the gum line. Flossing 

disrupts and removes plaque. 

According to the American Dental 

Association, interdental cleaners 

such as floss are an essential part 

of taking care of your teeth and 

gums. Cleaning between teeth 

removes plaque that can lead 

to cavities or gum disease from 

the areas where a toothbrush 

can’t reach. Interdental cleaning 

is proven to help remove debris 

between teeth that can contribute 

to plaque buildup. 

When you floss, it’s essential 

to use the products specifically 

meant for flossing like dental 

picks, interdental brushes, floss 

and water flossing tools. A 

2017 survey has shown that 

people use everything from 

fingernails, folded paper or 

cards, cutlery, safety pins and 

even strands of hair to remove 

the debris between the teeth. 

Whether you use floss or 

another interdental cleaner it’s 

very important to understand the 

proper technique for each tool so 

that it is effective. Patients should 

talk to their dentists about the best 

way to use them to ensure efficacy. 

Meanwhile, here’s what string 

flossing involves: 

• Floss between your teeth 

preferably once daily. 

• Break off about 18 inches of 

floss and wind it around the 

middle fingers of each hand. 

Hold the floss tightly between 

your thumbs and forefingers. 

• Keep the floss taut between 

the fingers and gently guide 

it between the teeth, using a 

gentle sawing motion. Slide the 

floss up and down the tooth 

and then back up. Repeat this 

for every tooth. Be gentle. Your 

dental expert can teach you 

proper flossing techniques. 

Brushing and flossing your 

teeth daily is the best way you 

can use to keep your teeth and 

gums healthy. 

Water flosser – A water flosser 

is a cleaning device that shoots a 

stream of water to removes plaque, 

food particles, and bacteria on or 

between your teeth. The action 

also stimulates gum tissue for 

added health benefits. A water 

flosser cannot be a substitute 

for regular brushing. It can 

supplement your traditional 

oral routine to reach difficultto-clean 

places. 

yourwellness.com

18 wellness 

focus 

Why You Should 

Clean Your Tongue 

The health of your tongue 

is as important as that of your 

teeth. Keeping a healthy and 

clean tongue is key to preventing 

other serious conditions. Your 

tongue can harbour more 

debris and bacteria than any 

other part of your mouth. The 

surface of the tongue is covered 

in tiny bumps called papillae 

and, within their small grooves, 

collect bacteria, dead skin cells, 

and food particles. This trapped 

debris can cause bad breath and 

a white discolouration of the 

tongue. The bacteria on the 

tongue can also redeposit 

onto teeth and gums, 

increasing the chance 

of plaque and tartar 

buildup, as well as 

tooth decay and gum 

disease. 

Tongue cleaning 

helps to 

• clear toxins & 

bacteria from the 

tongue 

• remove coating on the tongue 

that leads to bad breath 

• eliminate undigested food 

particles from the tongue 

• enhances the sense of taste 

and 

• promotes overall oral health. 

Some experts recommend 

brushing, while others suggest 

that the only real efficient way of 

removing this bacteria and debris 

is by scraping. Tongue scrapers 

are available over the counter 

in most pharmacies. If you don’t 

have one, you could even use a 

teaspoon turned bowl-up. It will 

collect a dense, milky, yellowish 

film that accumulates on the 

surface of your tongue. This film, 

called plaque, harbours bacteria 

and causes bad breath. When 

you clean your tongue daily, 

your breath will be a lot fresher. 

Restrict tongue-scraping to once 

a day. Just like a toothbrush, you 

should also rinse your tongue 

scraper clean when you’re done. 

Who Gets Dry Mouth? 

There are several reasons for dry 

mouth. You may have it if 

you are dehydrated – you may 

not be drinking enough water, 

sweating a lot or are ill 

you take certain medicines – 

check the leaflet or search online to 

see if dry mouth is a side effect of 

any of the medicines you are taking 

you breathe through your 

mouth at night – this can happen if 

you have a blocked nose or you tend 

to sleep with your mouth open 

you are anxious – when you are 

anxious your body is more prone 

to acid reflux, which can affect the 

salivary glands to produce less saliva 

and give a feeling of dry mouth 

you are fighting certain 

illnesses – cancer treatment can 

lead to dry mouth. Dry mouth is also 

associated with other illnesses like 

Alzheimer's, diabetes, anemia, stroke, 

rheumatoid arthritis and Parkinson's. 

To avoid dry mouth you must 

remain hydrated – take regular sips 

throughout the day and keep a bottle 

of water at your bedside at night 

cut down on coffee and tea – 

caffeine can dry our your mouth 

chew sugar-free gum – this can 

stimulate saliva. Saliva neutralises 

acid levels in your mouth (acid 

can promote tooth decay), has 

antibacterial properties and helps 

wash food debris away 

chew on certain herbs – chewing 

on fennel seeds and cardamom, after 

every meal, can help the production 

of saliva. 

use the right mouthwash – use 

the variety that doesn’t contain 

alcohol 

gargle – gargling three or four times 

a day will trigger salivary glands to 

secrete saliva and relieve the problem 

of dry mouth. 

yourwellness.com

19 

Caring For Children’s Teeth 

As soon as the first baby tooth 

comes through you need to start 

cleaning it. Use a damp cloth or a 

soft baby toothbrush with either 

water or a speck of toothpaste. If 

you give your baby a dummy 

don’t sweeten it with honey or 

syrup, as this coats the teeth with 

sugar and leads to a decay. If you 

are bottle-feeding your baby, 

avoid bottle-feeding fruit juices 

or other sweetened drinks for 

the same reason. For toddlers, 

choose a toothbrush with soft 

bristles and a small head that can 

reach to the back of the mouth. 

Change the toothbrush regularly 

every three months. Until your 

child is at least eight years old, 

you should continue to help them 

brush their teeth. Always choose a 

toothbrush recommended for your 

child's age. 

To help prevent tooth decay in 

children here’s what you can do: 

• Brush their teeth twice a day. 

Try brushing before breakfast 

and after dinner at night. Tooth 

enamel is softened for about 30 

minutes after eating acidic foods 

so avoid brushing immediately 

after food. 

• Use regular fluoride toothpaste. 

Opt for kid-friendly flavour like 

bubble gum but avoid a sugarladen 

children’s toothpaste. 

Give them water only after they 

spit the toothpaste out or they 

will accidentally swallow the 

toothpaste-mixed water. 

• Ensure that children have a 

healthy diet, which is low in 

sugar. Sugary food and drink 

allow bacteria and acids to 

thrive in your child’s mouth. 

They create tooth decay. Foods 

containing calcium, like milk 

products and vegetables and 

phosphate, like leafy vegetables, 

fruit, meat and poultry, are 

essential in the prevention of 

cavities. Of course, make sure 

that you are feeding them ageappropriate 

foods. 

• Avoid sticky, sugary snacks 

between meals. Avoid fizzy 

drinks, which are acidic and can 

erode the teeth. Encourage them 

to drink water and sugar-free 

drinks. 

• Check children’s teeth regularly. 

Lift the lip to check for signs 

of tooth decay. See a paediatric 

dentist at the first sign of any 

discolouration. 

• Ensure that they have regular 

dental check-ups from an early 

age. 

yourwellness.com

20 wellness 

focus 

The Ageing Mouth: 

Denture Care & More 

As you age, changes occur 

throughout your body, including 

in your mouth. Oral health can 

significantly affect your quality of 

life, overall health and wellness. 

That is why maintaining a stable 

oral care regimen is crucial to 

ensure overall health. Here are a 

few reasons why oral health should 

be of particular importance for the 

elderly: 

Chewing problems 

and weight loss: Poor oral 

health affects your ability to chew 

and eat a variety of foods. This 

could lead to poor dietary intake 

and unintentional weight loss. 

Infections: Oral infections 

can lead to pneumonia, root decay, 

gum disease, and heart disease. 

Some of these infections are 

painful, but others, like pneumonia, 

can be fatal. If your oral care is 

not good enough you also have 

a higher risk of disease. Oral 

infections are associated with 

yourwellness.com

21 

raised blood sugar levels, potentially 

leading to diabetes. If you have an 

infection in your mouth or gums, the 

bacteria may carry it to your lungs or 

heart. Good oral hygiene is a great way 

to reduce the risk of disease. 

Dry mouth: Many older people 

take several different medications. 

Some of them can cause dry mouth. 

Saliva protects the teeth from decay 

and prevents oral infections. Untreated, 

chronic dry mouth can lead to gum 

disease and cavities. 

Loss of confidence and 

affected communication: 

Teeth loss also affects an older person’s 

appearance, self-esteem and selfconfidence 

as well as their ability to 

talk and communicate effectively. 

Advancing age does not 

automatically mean teeth loss. Regular 

oral care can minimise the possibilities 

of complications and degeneration. 

Here are a few tips to help you better 

care for your teeth: 

Visit a dentist regularly. 

Like all other checkups to remain at 

the top of your health, make time to 

get oral checkups regularly. This will 

prevent any kind of issues taking root 

into your mouth. 

Look at medication side 

effects. According to a 2014 

report in the ‘Brazilian Journal of Oral 

Sciences’, some of the medicines that 

the elderly take can have side effects 

like altered taste, dry mouth and teeth 

staining. These side effects could 

compromise feeding, talking, aesthetics 

and even nutrition. Ask your dental 

care professional for advice on how 

to modify your current oral health 

practices to accommodate these issues. 

Brush your teeth twice 

a day. Buy a toothbrush with round 

bristles to help with thorough brushing. 

If you have developed the problem 

of sensitive teeth, switch over to 

toothpaste for sensitive teeth. 

Floss every day. Gently floss 

between your teeth using a sawing 

motion. Don’t forget to floss under the 

gums. 

Stop smoking. Tobacco 

increases your risk of oral cancer and 

can also lead to infections. If you’re 

struggling to quit smoking, talk to your 

doctor about medications that can help 

you. 

Practice right denture 

care. The American Dental 

Association recommends the following 

ways to take care of your dentures: 

• Brush your gums, tongue and roof 

of your mouth every morning with 

a soft-bristled brush before you 

insert your dentures to stimulate 

circulation in your tissues and help 

remove plaque. 

• Brush your dentures daily to remove 

food particles and plaque. Rinse 

them before brushing to remove any 

loose food or debris. 

• Use a soft bristle toothbrush and 

a non-abrasive cleanser to gently 

brush all the surfaces of the 

dentures so they don't get scratched. 

• When you’re not wearing your 

dentures, put them in a safe place 

covered in water to keep them from 

warping. 

• Sometimes denture-wearers use 

adhesives. If you use any such 

product, read the instructions, 

and use them exactly as directed. 

See your dentist for appropriate 

cleansers and adhesives. 

Stressed Out? 

Your Teeth 

Will Tell 

Teeth grinding or Bruxism can be 

caused by excessive stress, lack of 

sleep and anxiety. Nervous tension, 

anger and frustration can cause 

people to start showing the signs 

of bruxism without even knowing 

it. Signs that you may be grinding 

your teeth include flat tips, worn 

away tooth enamel, which leads to 

increased sensitivity, and indentation 

on the tongue. A dental examination 

can confirm if bruxism is a problem 

you suffer from. Address the sources 

of stress in your life and then work 

with a dentist to explore options for 

prevention and treatment. 

yourwellness.com

22 wellness 

focus 

Caring For 

Sensitive Teeth 

Tooth sensitivity is usually 

triggered by hot, cold, sweet or 

acidic food or drinks. There’s a 

sharp, intense shooting pain that 

goes deep into the tooth. It can last 

anywhere between a few minutes 

to an hour or so. If the pain lasts 

more than a few seconds, get it 

checked by your dentist as soon as 

possible to rule out serious dental 

problem. 

What causes tooth 

sensitivity? 

Acidic food and drinks: Acids 

in foods and drinks containing 

oranges, lemons and tomatoes can 

gradually erode tooth enamel to 

expose the dentine. 

Tooth decay: Cavities allow 

food, drink and cold air access to 

the sensitive layers of the tooth, 

evoking a sharp shooting pain. 

Plaque: Having plaque on 

the root surface of your teeth 

can produce sensitivity. Plaque 

bacteria produce toxins and acids, 

which enter the tubules (tiny 

holes) in the exposed dentine, 

which is the layer below the 

enamel surface of the tooth, and 

stimulate the nerve endings deeper 

within the tooth. 

Gum issues: Gum disease can 

lead to receded gums; so can 

over-brushing or the using a hard 

toothbrush. When this happens, it 

exposes sensitive root surface of 

the teeth. 

Enamel wear and tear: 

Chewing, tooth grinding and 

brushing too hard can wear 

away enamel, exposing 

the dentine underneath. 

Cracks in the enamel 

of the tooth let food 

particles and liquids 

reach the deeper 

layers of the teeth. 

Bacteria can thrive 

here and cause 

inflammation. 

Tooth-whitening products: 

Whitening products containing 

baking soda or peroxide can cause 

damage to tooth enamel and result 

in tooth sensitivity. 

What can you do? 

• Use a soft toothbrush that will 

minimise abrasion. 

• Use a toothpaste that is 

specifically meant for sensitive 

teeth. Some toothpastes 

for sensitive teeth contain 

potassium nitrate, an ingredient 

that can alleviate tooth 

sensitivity. 

• Cut down on acidic foods and 

drinks. 

• Avoid brushing teeth for 20-30 

minutes after having acidic 

foods and drinks. This will allow 

the saliva in your mouth to 

restore the correct pH balance 

in the mouth and start repairing 

the damage caused by the acidic 

food and drink. 

• Avoid teeth grinding because 

it wears away and cracks tooth 

enamel. Talk to your dentist if 

teeth-grinding is an issue for 

you. 

yourwellness.com

23 

What’s A Healthy-teeth Diet? 

A 2014 paper published by Academy 

of Nutrition and Dietetics stresses how 

nutrition is vital to a person’s oral health 

– and therefore to their overall health. It 

recommends having 

• Fresh fruits, vegetables and dairy 

foods such as milk, cheese and yogurt 

without added sugar to reduce an 

individual's risk of cavities. 

• Fewer foods that are high in acid, 

such as fruit juices, pickled foods, 

sour candies, citrus fruits and wine, 

which may decrease a person’s risk of 

dental erosion and cavities. 

• Fewer sugar-sweetened beverages, 

such as soft drinks, sports drinks, 

energy drinks and fruit drinks may 

also decrease a person's risk of dental 

erosion and cavities. 

A diet that is low in sugar 

and rich in calcium, 

phosphate and fluoride 

will provide good 

building blocks for 

teeth. Drinking 

plenty of water 

will also help 

ensure you 

have enough 

saliva to help 

keep cavityforming 

bacteria and 

acids at bay. 

yourwellness.com

emotional 

24 wellness 

Reading 

Between The Lies 

How can we tell who’s lying, who’s not? Research shows that 

the face will betray the deceiver’s true emotion, but not in the 

stereotypical ways we think. 

Detecting liars is a tricky business 

and one that many people aren’t 

particularly good at. But it’s not 

the shifty eyes or sweaty brow or 

an elongated nose (à la Pinocchio) 

that we should look for. Researchers 

from the Stephen Porter’s Forensic 

Psychology Lab at Dalhousie 

University have found that the face of 

the person lying will betray their true 

emotion, but a bit differently from 

what we would think of. There are 

other elements of a liar’s face that will 

give them away, ‘cracking’ briefly and 

allowing displays of true emotion to 

leak on to the face. “The face and its 

musculature are so complex, so much 

more complex than anywhere else in 

our external bodies,” says researcher 

Leanne ten Brinke. “There are some 

muscles in the face you can’t control... 

and those muscles won’t be activated 

in the absence of genuine emotion - 

you just can’t do it.” 

Adds Dr Stephen Porter, “If 

someone is telling a really important 

lie in which the consequences are 

dire, say life imprisonment, the lie will 

be revealed anyway. Because unlike 

body language, you can’t monitor or 

completely control what’s going on 

your face. This research was the first 

detailed experimental demonstration 

of the secrets revealed when people 

put on a ‘false face’, faking or 

inhibiting various universal emotions.” 

In 1872 Charles Darwin had noted 

that there are certain specific facial 

actions that cannot be created just 

because we want them to. Facial 

actions are involuntarily expressed as 

a result of a genuine emotion. Darwin 

had written, “A man when moderately 

angry, or even when enraged, may 

command the movements of his body, 

but those muscles of the face which 

are least obedient to the will, will 

sometimes alone betray a slight and 

passing emotion.” The researchers 

decided to test this. They enlisted 

adult participants to view images that 

ranged from happy (puppies playing) 

to fearful (a close-up of open-mouthed 

rabid dog) and disgusting (a severed 

hand) and were instructed to respond 

with genuine or deceptive emotional 

expressions. So, for example, they’d 

be directed to smile when viewing the 

severed-hand photo. Their reactions 

were watched and judged by other 

volunteer observers, who could not 

see the corresponding images, and 

recorded on video. The 697 emotion 

clips were exhaustively analysed frame 

by frame for more than 100,000 

frames. 

The results were that no one 

participant was able to falsify 

emotions perfectly. Odd or out-of-place 

expressions, such as smirking or rapid 

blinking in a supposedly sad face, 

were more likely to show up when 

the participant was attempting to be 

deceptive. Some emotions were harder 

to falsify than others: Happiness was 

easier to fake than disgust or fear. 

The researchers were able to 

discern rare ‘microexpressions’, 

flashes of true emotion that show 

briefly, from one-fifth to one-25th of 

a second, on the faces of participants 

when instructed to deceive. 

“The facial expression appears to 

crack and another emotion leaks on 

the face, however briefly,” says Brinke. 

“When you see a facial expression like 

this, you’ve got to probe with 

yourwellness.com

25 

- Louis MacNeice 

You can't express 

emotion without 

giving information. 

questions to find out why the person is feeling 

this way.” The authors noted that most flashes of 

inconsistent emotion usually showed in either the 

upper or lower face only. Further, meaningless 

muscle twitches sometimes occurred even in genuine 

expressions, meaning that correct interpretation can 

only occur by following up with the right questions. 

“There are all kinds of potential applications for 

this research, from our daily lives to settings like 

police interrogations, security checks in airports and 

courtrooms,” says Dr Porter. “We’re just so sick of 

being lied to!” 

yourwellness.com

emotional 

26 wellness 

Would You Consult A 

Robot Counsellor? 

New research has shown for the 

first time that a social robot can 

deliver a 'helpful' and 'enjoyable' 

motivational interview (MI) - a 

counselling technique designed 

to support behaviour change. 

MI is a technique that involves 

the counsellor supporting and 

encouraging someone to talk about 

their need for change, and their 

reasons for wanting to change. 

Led by the School of Psychology, 

University of Plymouth, the 

study also showed that the robot 

achieved a fundamental objective 

of MI as it encouraged participants, 

who wanted to increase their 

physical activity, to articulate their 

goals and dilemmas aloud. When 

finished answering each question, 

the participant tapped the top 

of NAO's head to continue, with 

some sessions lasting up to an 

hour. Many participants praised 

the 'non-judgemental' nature of 

the humanoid NAO robot as it 

delivered its session, with one 

even saying they preferred it to a 

human. 

According to lead researcher 

Professor Jackie Andrade, 

because they are perceived as 

nonjudgmental, robots may have 

advantages over more humanoid 

avatars for delivering virtual 

support for behavioural change. 

"We were pleasantly surprised,” 

she says, “by how easily the 

participants adapted to the unusual 

experience of discussing their 

lifestyle with a robot.” 

The participants told the 

researchers that the interaction 

with the robot counsellor was 

enjoyable, interesting and helpful. 

They found it especially useful 

to hear themselves talking about 

their behaviour aloud, and liked 

the fact that the robot didn't 

interrupt, which suggests that this 

new intervention has a potential 

advantage over other technologydelivered 

adaptations of MI. 

“Concern about being judged 

by a human interviewer came 

across strongly in praise for the 

non-judgemental nature of the 

robot, suggesting that robots may 

be particularly helpful for eliciting 

talk about sensitive issues,” adds 

Prof. Andrade. “The next stage 

is to undertake a quantitative 

study, where we can measure 

whether participants felt that the 

intervention actually increased 

their activity levels.” 

yourwellness.com

family 

28 wellness 

Protect Your Family From 

Secondhand Smoke 

Secondhand smoke 

is the combination 

of smoke from the 

burning cigarette 

and the smoke 

that the smoker 

breathes out. Tobacco 

smoke has many 

harmful substances. 

These include 

benzopyrene, lead, 

carbon monoxide, 

arsenic, ammonia, 

formaldehyde, and 

a type of cyanide. 

Many of these cancercausing 

substances 

stay in the air and go 

into the lungs and 

bloodstream. 

When you are anywhere near a 

smoker or are at a public space where 

smoking is allowed, you breathe 

secondhand smoke. There is no 

safe amount of secondhand smoke. 

Breathing secondhand smoke for even 

a short time can hurt your body. Over 

time, secondhand smoke causes death 

and disease in kids and adults—even if 

they do not smoke. It’s estimated that 

almost 60% of children ages 3 to 11 

are exposed to secondhand smoke, and 

much of this exposure takes place in 

the home. Here are some health issues 

you and your family can pick up if 

exposed to secondhand smoke... 

- Brad Henry 

Families are the 

compass that guides 

us. They are the 

inspiration to reach 

great heights, and 

our comfort when we 

occasionally falter. 

yourwellness.com

29 

Breathing problems – 

Secondhand smoke can cause 

problems like coughing, excessive 

phlegm, wheezing, and shortness 

of breath. The person is also at risk 

of asthma. Pregnant women, older 

adults, and people with breathing 

conditions and heart disease have 

a higher risk of negative health 

effects from secondhand smoke, like 

lung inflammation and depletion of 

important vitamins and minerals. 

Cancer – Breathing secondhand 

smoke is not very different from 

smoking. The U.S Surgeon General 

estimates that living with a smoker 

increases the chance of getting lung 

cancer by 20% to 30%. Secondhand 

smoke exposure may also increase the 

risk of some other cancers, like cervical 

cancer, kidney cancer, nasopharyngeal 

cancer and rectal cancer by at least 30%. 

Heart disease – Says a 

report published in the ‘Journal of 

the American College of Cardiology’, 

the more secondhand smoke you’re 

exposed to, the greater your risk for 

heart disease - even if you’ve never 

been a smoker. According to Mayo 

Clinic, secondhand smoke exposure is 

a risk factor for having a heart attack. 

Breathing secondhand smoke can 

cause platelets to become stickier, 

making your blood more likely to clot. 

This can cause a clot to form that 

may block an artery, causing a heart 

attack or stroke. Secondhand smoke 

also causes endothelial dysfunction, 

which makes the arteries unable to 

dilate, which could lead to many forms 

of cardiovascular disease. Chemicals 

in secondhand smoke also irritate 

the lining of your arteries, causing 

inflammation that can narrow your 

arteries, increasing your risk of having 

a heart attack. 

Other health issues – 

According to the Center for Disease 

Control and Prevention, children 

whose parents smoke around them 

get more ear infections. They also 

have fluid in their ears more often and 

have more operations to put in ear 

tubes for drainage. Their lungs grow 

less than children who do not breathe 

secondhand smoke, and they get more 

bronchitis and pneumonia. Like women 

who smoke, pregnant women who are 

exposed to secondhand smoke have an 

increased risk of having babies with 

low birth weight. 

Ways to avoid 

secondhand smoke 

• If you smoke, quit! Smoke and 

harmful chemicals cling to the 

clothes and hair of a smoker, as also 

to drapes, rugs, furniture, dust, and 

other items, which can be absorbed 

through the skin and mucous 

membranes by non-smokers, 

especially by infants and young 

children. This is sometimes also 

referred to as thirdhand smoke. 

• Keep your home and car smoke-free. 

Don’t let family members, friends, or 

visitors smoke inside your house or 

vehicle. Ask smokers to step outside. 

• If your child spends time in daycare 

don’t allow smoking. Ask caregivers 

never to smoke around your 

children. 

• Avoid restaurants that allow smoking. 

• While travelling or on vacation with 

your family, stay in smoke-free hotels. 

Quitting can be difficult, but there 

are many resources to help you. Talk 

with a doctor or a nurse about the 

best options to help you quit. It’s not 

only your health, but that also of your 

family’s that is at stake here. 

yourwellness.com

family 

30 wellness 

How Family Type 

Affects Children’s 

School Performance 

It’s not reading, writing or 

arithmetic, but the kind of family 

interaction that influences how 

good your children will be at 

school. 

According to a University of 

Notre Dame study published in the 

‘Journal of Child Development’, 

Professor of Psychology Mark 

Cummings and colleagues at the 

University of Rochester studied the 

relationship patterns of some 300 

families with six year-olds over the 

course of three years, and found 

that there were some very direct 

family and school connections. 

Certain types of families emerged 

as predictors of school success: 

Cohesive type: In a 

cohesive family, members tend to 

be warm and responsive to one 

another. It’s not as if they don’t 

have problems. But here problems 

are resolved, and members cope 

well. This increases the likelihood 

of children doing well in school. 

Enmeshed type: This 

is characterised by over 

involvement of the family 

members. There’s hostility and 

only moderate warmth. Children 

from such a family enter school 

with no more problems than their 

cohesive family peers, but suffer 

more anxiety and feelings of 

alienation later. 

Detached type: Here all 

problems are avoided, especially 

those in which hostility is present. 

There is no display of affection 

and expressing oneself overtly 

is frowned upon. This type of 

family tends to have children 

with the most problems. They 

often start school with more 

disruptive behaviour and higher 

levels of aggression and difficulty 

cooperating. 

Of course, though dysfunctional 

family relationships can negatively 

impact a child's school experience, 

other factors like schools in 

high-crime areas or poverty, for 

example, also can contribute to 

problems in school. 

Other research has also 

shown that families choose their 

children’s schools by selecting 

their community or neighbourhood 

and, as a consequence, children 

whose parents select good schools 

benefit. Better-educated parents 

are also more likely to consider 

the quality of the local schools 

while selecting a neighbourhood in 

which to live. They also pay more 

attention to the quality of their 

children’s teachers and participate 

in parent-teacher conferences 

and volunteering at school. These 

parents also use their social circle 

to promote the idea of being 

academically successful in the 

minds of their children. Children 

pick up specific behaviours, 

patterns of speech, cultural 

references and ambitions of the 

educational and professional elite. 

Ultimately, no matter what your 

financial status is, the right home 

environment lets children have a 

chance of doing well academically 

and, later in life, professionally. 

yourwellness.com

31 

Family That Prays 

Together... 

Studies have shown that spiritual people are 

less prone to self-destructive behaviours like 

addictions, violence etc and have less stress and a 

greater total life satisfaction. Spiritual wellness is 

not only for adults. It applies equally for children 

and teens as well. According to the University 

of New Hampshire, many factors play a part in 

defining spirituality, like religious faith, beliefs, 

values, ethics, principles and morals. Spirituality 

allows us to find the inner calm and peace needed 

to get through whatever life brings. Spiritual 

wellness of your family is also reflected in 

• Your personal and social relationships with 

others 

• How you, as family and individuals, connect 

with nature and practices integrating mind, 

body and spirit 

• If your family members have a purpose in life 

• In your ability to recognise right and wrong 

and acting accordingly 

• How much you care for each other and if you 

practice forgiveness and compassion. 

Studies have shown 

that there is an intricate 

connection between 

spiritual and physical 

wellness. Spirituality has 

been shown to reduce 

depression, improve 

blood pressure, and 

boost the immune system. It 

can be a powerful and important 

source of strength for the entire 

family. Spiritual beliefs and 

practices can help fight 

feelings of helplessness, 

restore meaning and 

order to life situations, 

and regain a sense of 

control. Maintaining 

spiritual wellness 

does not mean 

there are no 

problems in your 

life. It means 

that you are in a 

better position 

to cope with 

it, together, as 

family. 

yourwellness.com

exercise 

32 wellness 

Couples & Weight 

Loss: Are you 

Synchronised 

Or Lone Battlers? 

- Carnie Wilson 

There's a huge 

emotional component 

to weight loss. 

Romantic partners 

can be a strong 

influence on 

individuals’ 

weight loss efforts 

and progress. 

New research 

aims to find out if 

working together 

is the key to 

weight loss. 

In a study published online in 

the journal ‘Health Communication’, 

interpersonal communication expert, 

Dr René Dailey, Department of 

Communication Studies, University of 

Texas at Austin, set out to investigate how 

people interpret their romantic partner's 

approaches to help weight loss. The 

research intended to determine whether 

the weight loss was a team effort, how 

much opposing approaches to weight 

loss did the partners have, and how easy 

or difficult it was for a person to balance 

their weight loss goals within their 

relationship goals. 

Dr Dailey identified three most 

common weight loss strategies couples 

used: 

Encouragement – like giving praise 

and reassurance 

Influence – pushing their partner to do 

better and make healthier choices, and 

Coercion – making the other feel guilty 

by withdrawing affection. 

Along with this Dr Dailey also 

identified four different 'relational 

environments' in which couples lose 

weight. They were: 

Synchronised: This was high 

team effort with low relationship strains. 

Both the partners share a positive attitude 

towards weight loss and act as a team to 

pursue their weight loss goals. 

Contentious cooperative: 

This was moderate in all three 

approaches, like encouragement, 

yourwellness.com

33 

influence and coercion. Here 

approaching weight loss sometimes 

caused conflict. 

Autonomous: This was low 

in all relationship characteristics, 

and people received only sporadic 

encouragement from their partner, 

without undue interference. 

Lone battlers: This was a 

low team effort where the couples 

experienced high relationship strains. 

Lone battlers, either the man or woman, 

were less likely to discuss weight loss 

as a couple. 

The study discovered that 

'synchronised' partners, who had 

weight loss as a shared goal, were far 

more receptive to all three strategies, 

like encouragement, influence and 

coercion. The couple also interpreted 

positively negative emotions that came 

with coercion, like guilt, as a concern 

for their partner's health. This would 

mean positive effects for both weight 

loss and the couple's relationship. 

However, said Dr Dailey, “Relational 

partners co-create an environment in 

which people lose weight. A partner’s 

behaviour, that supports weight loss, 

can be viewed differently depending 

on the environment. For example, a 

person who wants to focus on diet 

but their partner focuses on exercise 

might see the partner's suggestion 

of going for a walk as intrusive and 

unhelpful. By contrast, a person 

who feels they and their partner 

are on the same page about how 

to lose weight could welcome the 

suggestion.” This suggests that couples 

that are trying to lose weight could 

be putting their relationship under 

strain unless partners are aligned 

in their approaches. It is, therefore, 

imperative that they receive more 

tailored recommendations so that they 

can support each other's weight loss 

goals along with maintaining of their 

relationship. 

yourwellness.com

exercise 

34 wellness 

Stay Fit While Travelling 

By Jasmin Waldmann 

It can sometimes be 

tough to stay in your 

fitness regime while 

travelling. Despite all your 

good intentions, it’s just 

not possible. The body 

experiences both mental 

and physical stress while 

travelling. Travel, especially 

air travel, costs the body 

lots of energy. One of the 

reasons for it is air pressure 

and the other is the act of 

sitting long hours. 

To deal with this stress, 

the first priority is always 

recovery, not exercises and 

challenges for the body. 

Recovery includes physical 

and mental rest. The next 

very important aspect is 

your diet; it can either 

support you, or work against 

you. Eat the right foods. My 

JaWa Diet can be perfect 

even while travelling. 

For you to stay physically 

healthy and fit you need 

the appropriate mindset. 

Let me give you an 

example. A client of mine, a 

businesswoman, arrives at 

the airport and needs to go 

straight to a conference to 

speak. She does not even go 

to her hotel room before the 

event. After that she has to 

talk to people individually. 

Then after 30 minutes she 

needs to go to the hotel, 

has 60 minutes to change, 

and then leave to attend a 

meeting. 

So how can someone with 

such a hectic routine stay 

healthy and fit? I suggested 

this: After landing, when 

she gets into the car (the 

drive is 30 minutes), she 

should have hot water and 

listen to soothing classical 

music for 15 minutes, her 

eyes covered either with 

sunglasses or a sleeping 

mask. After 15 minutes she 

should think only of what 

she is going to talk about. 

There should be no going 

through the social media 

sites nor checking of emails 

or answering the cellphone. 

Then, after the first event, 

when she goes to the hotel 

for a change of clothes, she 

should do treadmill for 20 

minutes, meditate for 10 

minutes and then get ready 

in 20 minutes. While going 

in the car for the meeting, 

she can prepare herself for 

it mentally. 

In this example, what 

are the points that I 

touched upon? They 

are concentration, being 

selective, and focus. So stay 

focused, select what you 

really need to do and want 

to do, and do nothing else. 

Practice deep breathing, 

which will keep you stressfree 

and help you enjoy 

what you do. 

Take care that your body 

moves, even when you 

cannot practice your entire 

fitness regime. Always look 

for options to get moving. 

Skip the elevator and take 

stairs. If you don’t have a 

gym at the place you’re 

staying, go outside and take 

a brisk walk, rent a bicycle, 

or swim. There is no reason 

to compromise on health 

and fitness even as you 

travel. 

Jasmin Waldmann is an 

international Mind & Body 

Transformation Expert 

and Life Coach. She is 

the author of the book 

‘Change Me’. Visit 

www.jasminwaldmann.com 

to know more. 

Book available on amazon. 

yourwellness.com

35 

Why Children Are Fitter 

Than Endurance Athletes 

Ever wondered why children 

never seem to get tired as they 

move from one hectic physical 

activity to another during a day? 

New research published in the 

open-access journal ‘Frontiers 

in Physiology’ says that this is 

because children not only have 

fatigue-resistant muscles, but also 

recover very quickly from highintensity 

exercise - even faster 

than well-trained adult endurance 

athletes! 

Says Sebastien Ratel, 

Associate Professor in Exercise 

Physiology at the Université 

Clermont Auvergne, France, 

“During many physical tasks, 

children might tire earlier than 

adults because they have limited 

cardiovascular capability, tend 

to adopt less-efficient movement 

patterns and need to take more 

steps to move a given distance. 

Our research shows that 

children have overcome some 

of these limitations through the 

development of fatigue-resistant 

muscles and the ability to recover 

very quickly from high-intensity 

exercise.” Previous research has 

shown that children do not tire as 

quickly as untrained adults during 

physical tasks but there was no 

evidence to prove this until now. 

The researchers asked three 

different groups - 8-12 year-old 

boys and adults of two different 

fitness levels - to perform cycling 

tasks. The boys and untrained 

adults were not participants in 

regular vigorous physical activity. 

In contrast the last group, the 

endurance athletes, were nationallevel 

competitors at triathlons or 

long-distance running and cycling. 

Each group was assessed for 

the body's two different ways 

of producing energy: The first, 

aerobic, uses oxygen from the 

blood. The second, anaerobic, 

doesn't use oxygen and produces 

acidosis and lactate (lactic acid), 

which may cause muscle fatigue. 

The participants’ heart rate, oxygen 

levels and lactate-removal rates 

were checked after the cycling 

tasks to see how quickly they 

recovered. In all tests, the children 

outperformed the untrained adults. 

“We found the children used 

more of their aerobic metabolism 

and were therefore less tired 

during the high-intensity physical 

activities,” says Ratel. “They also 

recovered very quickly, even 

faster than the well-trained 

adult endurance athletes, as 

demonstrated by their faster 

heart-rate recovery and ability to 

remove blood lactate. This may 

explain why children seem to have 

the ability to play and play and 

play, long after adults have become 

tired.” 

Adds co-author Anthony 

Blazevich, “Many parents ask 

about the best way to develop their 

child's athletic potential. Our study 

shows that muscle endurance is 

often very good in children, so it 

might be better to focus on other 

areas of fitness such as their sports 

technique, sprint speed or muscle 

strength. This may help to optimise 

physical training in children, so 

that they perform better and enjoy 

sports more.” 

The study can be used to 

develop athletic potential in 

children and improve our 

knowledge of how disease risk, 

such as diabetes, increases as our 

bodies change from childhood to 

adulthood. Concludes Ratel, “It 

seems that being a child might be 

healthy for us.” 

yourwellness.com

elationship 

36 wellness 

- Anonymous 

The wrong 

relationships 

teach you how to 

recognise the right 

one when it arrives. 

yourwellness.com

37 

Why Flashy Cars & 

Bling Aren’t 

Romantic Enough 

When a man throws 

money around on 

flashy cars, women 

intuitively interpret this 

behaviour as a sign that 

he is more interested 

in short-term sexual 

relationships than in 

romantic commitment, 

says new research. 

Compared to women, men have 

a greater tendency to conspicuously 

display their wealth. This is consistent 

with their typical role as providers 

and is thought to be a way for them 

to advertise their intentions about 

a relationship. Across cultures, a 

woman's preference for a certain 

partner at a specific time reflects the 

type of partnership she is considering. 

It was, for long, presumed that a 

man's wealth was more influential 

when she was deciding on a suitable 

life partner who could provide for her 

children. But, looks like, relationships 

aren’t that simple anymore. 

Published in Springer's journal 

‘Evolutionary Psychological Science’ 

the study had researchers at the 

University of Michigan and Jessica 

Kruger at the University at Buffalo in 

the US investigate how a man's display 

of wealth is interpreted by others. Two 

groups of undergraduate students 

completed anonymous 

online surveys. They 

first read through the 

descriptions of two men 

who were buying cars. 

The participants then 

rated each character 

on dating and 

parenting behaviours, 

his interest in 

relationships, and 

his attractiveness 

to others. Both 

men spent the 

same budget. One 

man made a frugal 

investment by buying 

a new car for the 

sake of reliability. 

The other opted 

for a used car and 

proceeded to spend 

the remaining money 

on flashy purchases such as new 

paint, larger wheels and an impressive 

sound system for the vehicle. 

Both male and female participants 

rated the man with the flashy car 

as being more interested in brief 

sexual relationships. He scored higher 

marks for the effort he made towards 

securing a mate but received low 

marks for how much he was willing 

to invest as a potential life partner. 

The flashy man was more attractive 

to women for brief sexual encounters, 

but did not tick the boxes for a longterm 

committed romantic partner 

for a relationship in which to raise 

families. In this case, the man who 

made the frugal car purchase scored 

much higher. Overall, he received 

top marks as a potential life partner, 

parent and provider. 

Explains researcher Daniel Kruger, 

“Participants demonstrated an 

intuitive understanding that men 

investing in the display of goods 

featuring exaggerated sensory 

properties have reproductive 

strategies with higher mating effort 

and greater interest in short-term 

sexual relationships, as well as lower 

paternal investment and interest 

in long-term committed romantic 

relationships than men investing 

in practical considerations.” Adds 

Jessica Kruger, "This contrasts with 

the notion that men's conspicuous 

resource displays are attractive to 

women because they reliably signal 

expected future resource investment 

in partners and especially in 

offspring.” Bring on the bling then, if 

you aren’t looking for commitment. 

If, on the other hand, you are, 

avoid elaborate gestures and stick 

to something elegant but muted 

that spells love, trust, respect and 

companionship for life. 

yourwellness.com

elationship 

38 wellness 

Is Someone Holding 

You Back In Life? 

Do you have big ambitions? 

Want to make changes in your 

life? Or maybe achieve something 

particular like gain a promotion 

at work, move to a better 

neighbourhood or improve your 

health? 

It’s natural to think that 

making positive changes would be 

something that your loved ones 

would be supportive of. But, quite 

often, you might find that those 

closest to you fail to provide the 

encouragement you hoped for. 

This can be disappointing and 

unexpected. 

Perhaps your best friend 

constantly undermines your 

attempts to lose weight by 

tempting you with unhealthy 

treats. Or maybe your partner talks 

you out of going for a promotion 

at work. Or perhaps your parents 

discourage you from achieving 

your dreams. 

It can be frustrating but try to 

understand why they behave this 

way and it becomes easier to deal 

with. Their lack of enthusiasm 

could be a simple case of jealousy 

– for instance the friend who 

doesn’t want you to have a better 

life than they currently have. But, 

more often, it’s because your loved 

one is afraid of losing you. For 

example, your partner might feel 

that if you become more successful 

at work, it could lead to you 

breaking up with them if their own 

ambitions don’t match your. Or 

maybe your parents feel that if you 

moved house or landed a top job 

it might mean you moving away 

from them. 

Talk to your loved ones about 

why you want to make changes 

and explain that it won’t affect 

your relationship and often you’ll 

find that they become more 

supportive. 

yourwellness.com

40 wellness 

nutrition 

Can You Eat To 

Beat Tooth Decay? 

Nutrition can play a significant 

role in our dental health. Not only 

is it important to be mindful of 

the types of foods that cause or 

aggravate tooth decay but also to 

consume those foods that provide 

the nutrients needed for strong, 

healthy teeth and gums. When it 

comes to a dazzling smile, your 

worst enemy is acid – either 

directly contained in your food or 

produced by bacteria that thrive 

on sugar and convert it to acid. 

Our teeth and our mouths are 

living, changing environments so 

we need to treat them holistically, 

both externally (with brushing 

and flossing etc) and internally 

(with nutrition). Your mouth’s best 

friends are foods that neutralise 

acids whilst providing minerals 

and vitamins to repair teeth 

– and this is much more than 

just calcium. For calcium to be 

deposited where it is needed, it 

requires fat-soluble vitamins K, D 

and A. Phosphorous, omega 3 fats, 

B vitamins, vitamin C and zinc are 

also involved in oral maintenance 

so eating a good range of foods is 

vital. 

Foods high in phytic acid have 

been implicated in dental decay so 

choose those with lower amounts 

or soak, sprout, ferment and cook 

high phytic acid foods to reduce 

the levels. 

Top foods to include: 

Foods rich in vitamins K, A, D 

and E include hard cheeses, egg 

yolks (from pastured ducks and 

chickens), grass-fed cow’s butter/ 

ghee, grass-fed animal organ meats 

(liver, kidney etc), raw grass-fed 

cow and goat’s milk, yoghurt, 

kefir, natto and lacto-fermented 

vegetables. Plenty of green leafy 

vegetables, oily fish, fish eggs, bone 

broth and coconut oil should also 

be included. 

- Robert C. Peale 

The best and 

most efficient 

pharmacy is 

within your 

own system. 

yourwellness.com

41 

Mackerel With Herby Tomato And 

Shallots Salsa On Toast 

(Serves 4) 

Fatty fish like mackerel are great 

sources of vitamin D that helps 

protect your teeth and gums 

from disease. Parsley has been 

shown to have may anti-bacterial 

agents, is rich in antioxidants and 

phytonutrients that benefit oral as 

well as overall health. Following the 

traditional fermentation preparation 

method of sourdough not only 

makes a super-tasty bread but also 

reduces the phytic acid content to 

make it more nutritious. 

Ingredients 

6 shallots, peeled and sliced finely 

1 tbsp capers 

1 tbsp olive oil 

2 tsp red wine vinegar 

1 tsp lemon juice 

4 tomatoes, chopped 

Small bunch parsley, chopped 

Rock salt 

8 smoked mackerel fillets 

8 slices of sour dough bread 

Method 

1. To make the dressing, combine 

half of the sliced shallots with the 

capers, oil, vinegar, lemon juice and 

set aside. 

2. For the salsa, mix together the 

tomatoes, the remaining shallots, the 

parsley and a pinch of salt in a bowl. 

3. Heat the grill and cook the 

mackerel fillets skin side first till 

cooked through. While the fish is 

cooking, toast the bread. 

4. To construct the dish, pile a 

spoonful of the salsa onto each slice 

of toast. Cut each mackerel fillet in 

half and pile the two halves on top 

of the salsa then drizzle with the 

dressing. 

Recipe courtesy of 

www.UKshallots.com 

Sweet Potato Topped With Ricotta, Celery & Radish 

(Serves 1) 

Biting into radishes has a scrubbing 

action on your teeth and gums. 

They are rich in sulphur and silicon 

which contributes to regeneration 

of connective tissue found in our 

bones, skin and gums. The natural 

fibres in celery help keep teeth 

clean and they are a great source 

of vitamin C which helps fight 

inflammation in your gums. Soaking 

and sprouting the seeds help to 

decrease their phytic acid content 

and so increase their nutritional 

value. 

Ingredients 

1 sweet potato 

Drizzle of olive oil 

1 tbsp ricotta 

1 stick celery, sliced 

3 radishes, sliced 

2 small tomatoes, quartered 

1 tbsp soaked or sprouted pumpkin 

and sunflower seeds * 

Method 

1. Heat the oven to 200C/180C fan. 

Scrub the potato well and wipe a 

little oil over the surface. Cook in the 

oven for 30-40 minutes (depending 

on the size of the potato), until soft 

all the way through. 

2. Once cooked, take the potato out 

of the oven and set aside to cool a 

little. While the potato is cooling 

season the ricotta and slice the 

vegetables. 

3. When the potato is cool 

enough to handle, make a deep slit 

lengthways and prise open. Season 

inside the potato and carefully mash 

the potato flesh. Dollop the ricotta 

on top then top with the vegetables, 

season again and scatter with seeds. 

*Prepare seeds: Use ¼ cup seeds 

to one cup of warm water and ¼ 

tsp salt. Soak each type of seed 

separately. Soak in glass bowl or jar 

for minimum seven hours. If you 

wish to sprout for further antinutrient 

reduction, rinse and spread 

in sprouting trays on place in muslin 

cloth sprouting bags, rinsing with 

water daily until they sprout. 


www.lovethecrunch.co.uk 

yourwellness.com

42 wellness 

nutrition 

Super Green Bowl With Tahini Dressing 

(Serves 2) 

Method 

1. Prepare the buckwheat groats 

to reduce the phytic acid by rinsing 

with water, then place in a glass 

bowl, cover with warm water and 

add one tablespoon raw apple cider 

vinegar or fresh lemon juice per cup 

of warm water. Cover with a cheese 

cloth and leave to soak in a warm 

spot for seven hours. Not too much 

longer as they will become mush. 

The acidic medium will help break 

down the phytic acid. Strain and 

rinse then cook in boiling water for 

10-12 minutes. Strain again. 

2. Prepare the tahini dressing by 

mixing all the ingredients together. 

3. In a large skillet, warm four tbsp 

olive oil over low to medium heat 

and add the garlic. Cook for 30 

seconds but be careful not to burn 

the garlic. Toss the green beans in 

the oil, then remove with tongs. Add 

the wilted kale to the remaining 

garlic oil and toss. 

Buckwheat grouts have a relatively 

high phytase content (the good 

enzyme that breaks down phytic 

acid) so take less time to soak 

effectively. Sesame seeds, and so 

tahini, are rich in calcium and 

phosphorous that helps to form your 

bones, teeth and jaw. Avocadoes 

are full of essential fatty acids that 

help you absorb fat soluble vitamins 

like E and K. Kale is not only rich in 

calcium but plenty of antioxidants 

and anti-inflammatory nutrients to 

fight gum disease. 

Ingredients 

1 ripe avocado 

2 organic eggs, boiled 

3 cups kale, stems removed and 

wilted 

180g green beans, steamed 

1 cup buckwheat groats, prepared 

the day before 

Raw apple cider vinegar/fresh lemon 

juice 

Extra virgin olive oil 

2 cloves garlic, minced 

Paprika to garnish 

For tahini dressing: 

3 tbsp tahini 

2 tbsp extra virgin olive oil 

2 tbsp fresh lemon juice 

A pinch of rock salt 

4. Divide the kale and buckwheat 

groats into two large bowls. Add the 

beans to each bowl along with half 

an avocado each and a boiled egg. 

5. Sprinkle with paprika and serve 

with the tahini dressing drizzled 

over. 

GURUNANDA® Oil Pulling has been formulated with 

Ayurvedic knowledge to promote weight loss, better breath, 

healthier teeth and gums, thicker and more 

lustrous hair, and radiant skin. Blending a precise 

ratio of oils to balance the three doshas, it is a 

perfectly balanced combination of pure sesame 

oil, sunflower oil, coconut oil, and peppermint 

oil. Pulling oil has long been used to help give 

you better oral health. When you swish 

the oil around your mouth, the bacteria 

get swept away and dissolve in the 

liquid oil. Available on amazon. 

Visit www.gurunanda.com. 

yourwellness.com

43 

Quinoa 

Tabbouleh With 

British Asparagus 

& Kale 

(Serves 4) 

Kale and asparagus are especially 

good for teeth as they contain 

calcium, vitamin C and folic acid. 

Folic acid works together with 

vitamin C to treat periodontal 

disease. It also helps repair damaged 

cells in your gum tissue. The 

inulin in asparagus also feeds your 

probiotic gut flora. Soaking quinoa 

in an acid medium helps reduce the 

anti-nutrient phytic acid. 

Ingredients 

200g acid soaked quinoa 

350ml hot vegetable stock (or bone 

broth) 

2 bunches of British asparagus, 

trimmed and sliced into bite-sized 

pieces 

200g kale, torn into bite-sized pieces 

1/2 bunch spring onions, finely 

sliced 

1 large bunch flatleaf parsley, 

chopped 

A handful of radishes, trimmed and 

thinly sliced 

Seeds from one medium 

pomegranate (or a 200g pack 

pomegranate seeds) 

For the dressing: 

Juice of one lemon 

1 tbsp runny honey 

1 clove garlic, crushed 

1 tsp dijon mustard 

6 tbsp olive oil 

Salt and freshly ground black 

pepper 

Method 

1. Soak the quinoa in two cups 

warm water and two tablespoon 

raw apple cider vinegar or freshly 

squeezed lemon juice, for 12-14 

hours. Strain and rinse well. 

2. Add the quinoa to a small 

saucepan and pour over the hot 

stock. Bring up to the boil, reduce 

the heat to low, cover with a lid 

and cook for 10-12 minutes until 

the grains are tender and the stock 

absorbed. 

3. Meanwhile, make the dressing 

by adding the lemon juice, honey, 

garlic and mustard to a mixing bowl 

and whisking together. Pour in the 

olive oil slowly, whisking until you 

have a thick creamy dressing. Season 

with salt and freshly-ground black 

pepper. 

4. Bring a large pan of lightly salted 

water up to the boil and tip in the 

asparagus. Simmer for two minutes 

until just tender but with plenty of 

bite. Remove with a slotted spoon to 

a colander and allow to drain then 

tip onto a plate and allow to cool. 

5. Add the kale to the boiling water 

and cook for another two minutes 

and then drain and rinse under cold 

running water to cool quickly. Drain 

well, ideally spinning dry in a salad 

spinner. 

6. Add the kale to the bowl of 

dressing, along with the spring 

onions, parsley, radishes and 

blanched asparagus. Toss together 

lightly to mix. 

7. Once the quinoa is cooked, fork 

through the grains to separate and 

tip into the salad, lightly mixing 

through. Spoon onto a serving plate 

and scatter over the pomegranate 

seeds before serving. 


www.britishasparagus.com 

yourwellness.com

44 wellness 

nutrition 

Miso-glazed Salmon 

(Serves 4) 

Miso is a probiotic food that is rich 

in nutrients like vitamin K, calcium 

and B vitamins. Wild salmon 

contains vitamin E, D and omega 

3s that are important for healthy 

teeth and a smile. Vitamin E is a 

potent antioxidant that improves 

tooth and gum health. Vitamin D 

works with calcium to strengthen 

teeth and omega 3s are thought 

to help fight bacteria in the 

mouth as well as having an antiinflammatory 

effect in the mouth. 

Ingredients 

¼ cup white miso 

¼ cup mirin 

2 tbsp unseasoned rice vinegar 

2-3 tbsp soy sauce 

2 tbsp minced spring onion 

1 ½ tsp minced fresh ginger 

2 tbsp toasted sesame oil 

4 wild caught salmon fillets 

Salt and fresh ground black pepper 

Method 

1. In a small bowl whisk together 

the miso, mirin, vinegar, soy sauce, 

green onions, ginger, and sesame 

oil. Place the salmon in a baking 

dish, pour the marinade over, and 

turn to coat. Cover and marinate for 

30 minutes in the refrigerator. 

2. Heat grill to high. Remove the 

fish from the marinade and season 

with salt and pepper. Grill the 

salmon, skin side down for around 

three to four minutes until golden 

brown and a crust has formed. 

Turn the salmon over and continue 

grilling for the same time. If you 

prefer it more well done continue 

for a few more minutes. 

3. Serve with steamed broccoli, 

avocado slices and green peas – or 

any salad of your choice. 

Probiotics work hard for 

your health, helping to 

optimise your metabolism, 

immune system, nervous 

system, and more. 

NatureWise Oral Health 

Probiotics help boost your 

natural immune defenses 

to promote optimal dental, 

ear, sinus, and throat 

health. It protects tooth 

enamel and soft tissues 

from lactic acid produced 

by invasive microbes. 

The formula contains an 

enzyme-producing strain 

that neutralises acid in 

the oral cavity - a unique 

attribute of BLIS M18 that 

is not found in any other 

oral probiotic. It also helps 

to break up dental plaque 

and protect teeth from 

bacteria that can cause 

tooth decay and cavities. 

It targets the bacteria that 

cause halitosis for longterm 

fresh breath. These 

fresh mint-flavoured 

tablets can be chewed 

or dissolved and can be 

taken by kids and adults. 

Available on iherb. Visit 

www.naturewise.com. 

yourwellness.com

What Do You 

Think Of The 

Charcoal Foods 

Trend? 

wellness 

debate 

Against 

For 

45 

Are you For or Against? 

For – Anannya Subirama, Student of Nutrition 

Activated charcoal is a potent detoxifier, able to trap toxins in the body to help 

flush them out so that they’re not absorbed. It has long been used to prevent 

poisons and drug overdoses from being absorbed by the body. It has also 

been used in Ayurveda to whiten teeth and cleanse toxins from the body. Like 

everything else, if you have charcoal in excessive amounts, it can cause some 

adverse health reactions. In small doses, however, it is completely harmless. 

Make sure you use it after consulting your doctor or nutritionist, because if it 

is taken with a prescription medicine, it can render the medicine ineffective. 

A study by the ‘American Journal of Gastroenterology’, says that activated 

charcoal prevents intestinal gas following a typical gas-producing meal. You 

can take 500mg an hour before the meal with a full glass of water. Have an 

additional glass of water immediately after, which will help get the charcoal 

into your system where it will be able to bind with the gas-producing 

elements. Activated charcoal also assists in reducing bloating and abdominal 

cramps. More than anything else, the appeal of food lies significantly in its 

colour. I feel, the beautiful black dishes look really cool. 

The craze for pitch black 

foods is growing: Black 

latte, black breads, black 

ice creams…charcoal 

foods seem to be very 

Instagramworthy. But 

are they safe and do 

they add any real value 

to our nutrition? 

Against – Roxana Shaw, Foodie 

This is just a fad. I’m a foodie and always on a lookout for new food trends. 

I’ve tried black burgers and smoothies. The feel of charcoal is grainy and 

crunchy and, frankly, charcoal itself is fairly tasteless. The drink or the food 

tastes good because of the other ingredients in it. You just find the experience 

of eating a black ice cream or a pitch-black burger unique. I feel that people 

are always looking for something new and different in terms of experience. 

The last couple of years were all about rainbow foods and the black foods 

trend has come up just to be unique and to attract attention. Yes, activated 

charcoal is a great detox agent, which means that it can also flush out healthy 

nutrients from the body. Overuse and cleansing your system too often puts 

you at risk of dehydration and constipation. Today, in the pursuit of wellness, 

people are spending huge amounts of money on alternative medicines and 

fad foods and once something attracts attention, simply following the trend 

becomes cool. We are also seeing charcoal being used in toothpastes, face 

cleansers and masks etc. It’s great marketing, no doubt, but I’m sure the 

charcoal trend will burn out pretty quick! 

What Do You Think Of The Charcoal Foods Trend? 

Visit www.yourwellness.com to register your vote! 

yourwellness.com

46 wellness 

experts 

Dr Vidhya Pathare, 

Family Physician 

Francine White, 

Nutritionist 

Jasmin Waldmann, 

International Life Coach 

Dr Subodh Naik, 

Homeopath 

Dr Bina Wadhawan, 

Alternative Medicine Therapist 

I’m 34 and get very severe PMS symptoms. There’s significant 

abdominal bloating, I crave for chocolates and my temper is really 

bad. In fact, my husband tells me that I’m outright hostile to him 

and the kids. Many times I burst into tears for no reason at all and 

have severe mood swings. My family has come to dread my period 

time. This is getting progressively worse. Are there any vitamins and 

minerals, some supplements or any other ways to help relieve PMS 

symptoms? 

Dr Vidhya Pathare says: More than 75% of women in the age group of 13-45 

years of age suffer from Pre Menstrual Syndrome or Tension (PMS OR PMT). 

With education, exposure and awareness women are coming out with their signs 

and symptoms pertaining to the premenstrual time. These are a pot pourri of 

symptoms, both mental and physical, which varies from person to person in 

terms of severity. The onset is from the third week of the cycle and lasts till the 

menses starts. This is related to the presence of high progesterone in the system 

which leads to heaviness, bloating, and weight gain due to fluid retention. The 

mental symptoms of aggression, hostility, anger, irritability, emotional outburst 

and crying are not uncommon; some women also experience weird food cravings. 

You have asked about medications; your family physician could help out here. 

You can take Evening Primrose oil or Borage oil-containing supplements along 

with vitamin E. Pyridoxine helps if you start it 10 days before menses for a few 

cycles. Warm water baths, brisk walks, some form of yoga and meditation help 

to calm down. Cut down on sugary or oily or salty foods. Have fruits, salads and 

juices, reduce caffeine intake to a minimum and remember to drink plenty of 

water. 

More than anything, speak with your husband and explain to him the facts of 

PMS so he might show more consideration during this period. Your symptoms 

should come under control over three to four cycles. 

Dr Vidhya Pathare is a Family Physician 

yourwellness.com

47 

Francine White says: One of the best 

ways to deal with PMS is through 

nutrition with adequate water intake 

and exercise. To treat PMS naturally, 

clean up your diet by cutting out 

refined flour, sugar and processed 

foods. Stop drinking caffeine and 

alcohol. Balance your blood sugars 

by eating good quality proteins with 

each meal (like organic eggs, nuts 

and seeds and nut butters, sprouted 

legumes and fish), eat complex 

carbohydrates like gluten free grains 

that have been soaked or sprouted 

(quinoa, brown rice, millet, sorghum 

etc) and good quality fats (avocado, 

extra virgin olive oil, virgin coconut 

oil, fatty fish and nuts) and seeds 

for omega. Don’t skip meals; it will 

lead to sugar slumps. Avoid dairy 

and gluten grains. Increase your 

fresh fruit and vegetable intake 

to increase fibre, antioxidants and 

nutrients like magnesium, calcium, 

potassium, selenium and zinc that 

all help with PMT symptoms. Take 

2 tbsp of freshly ground flaxseeds 

daily, sprinkled on salads or in 

smoothies and take probiotics daily. 

Supplements like Evening Primrose 

oil (1000mg twice daily), Magnesium 

citrate (400-600g daily), Calcium 

citrate (600mg), EPA/DHA Omega 3 

(1000mg once or twice daily), a liver 

supplement to help detoxification and 

a B vitamins supplement can also help 

ease symptoms but dietary changes 

will bring about the most significant 

changes. 

Francine White is a Nutritionist and 

Columnist with Yourwellness Magazine 

Jasmin Waldmann says: I suggest 

you go radical and make the needed 

changes. Zen meditation will help you 

to understand your thinking patterns 

better so you will be able to feel your 

mood-changes coming up, rather than 

recognising them too late. It will also 

help you to balance yourself better. To 

start with, practice it every day twice 

for five minutes. You need a change of 

diet as well. Cut out all sugar in your 

life. This includes bread, pasta and 

white rice too. This will also balance 

you cravings automatically. Check 

out www.jawadiet.com. This program 

helps you to make needed and lasting 

changes in your diet, step by step. 

Start working out: Move every day 

moderate for 30 minutes. It is not 

important what you do; you could 

walk, swim, play badminton, tennis 

or a sport of your choice. What is 

important is that you move your body. 

I also suggest that you take time 

out for yourself. Spend quality time 

with your family. I would advise you 

to take life-coaching sessions, as a 

professional life coach will guide you 

through chance and in daily life. 

Jasmin Waldmann is an International 

Life Coach in India, Germany, USA 

& Australia, Public Speaker, Author, 

Leader of Seminars and Mind & Body 

Transformation Expert. She is the 

inventor of Pilardio® and JaWa Diet and 

has appeared on German television. Visit 

www.jasminwaldmann.com 

Dr Subodh Naik says: First, 

the possibility of Premenstrual 

Dysphoric Disorder (PMDD) must 

be ruled out. PMDD interferes the 

life to a great extent. Again, the 

possibility of affective disorders (AD) 

(Depression, Bipolar and Anxiety 

disorders) otherwise troubling in non 

menstruating period, too, must be 

ruled out. For that purpose, a neat 

and detailed ODP (Origin Duration 

Progress) of the complaint and a 

detailed talk with family members 

(Husband, kids, parents) would be of 

great help. 

Whatever the problem may be 

(PMS, PMDD or AD), Standardised 

Homoeopathy would be of great 

help to you. Homoeopathy has 

medicines for a number of such 

complaints during menstruation 

- irritability, breast pain, weeping 

spells, Complaints abdominal etc. 

The medicines like Natrum Muir, Calc 

Carb, Kali Carb, Sepia, Platina etc 

would be helpful to you. But, for final 

differentiation of remedy, there needs 

to be detailed information like basic 

nature, change in the nature during 

menses, if any, appetite, food desires 

and aversions, even otherwise, sleep 

pattern, dreams, sexual life etc. Along 

with that the details of menstruation 

cycle, like the colour of the flow 

(bright red/dark red), itching, staining 

of clothes by flow etc are used for 

finer differentiation of your remedy. 

You need to eat right and get adequate 

sleep. I would also recommend 

relaxation techniques, yoga, Vipassana 

etc. You could even try couple 

counselling. You will get relief from 

the first month itself. 

Dr Subodh Naik is a Homeopath 

Dr Bina Wadhawan says: 

Premenstrual Syndrome (PMS). There 

are many factors that promote these 

hormonal imbalances such as high 

sugar and refined carbohydrates 

diet, caffeine, dairy, stress, and toxins 

from pesticides and pollution. If you 

improve your diet, manage stress, 

take supplements and herbs, start 

exercising and take some suggested 

remedies, then you will be able to 

minimise or eliminate the symptoms 

associated with PMS. Eat evenly 

throughout the day and don't skip 

the meals. Don't eat within 3 hours 

of bedtime. Drink plenty of water. 

Include green leafy vegetables, nuts, 

seeds and high fibre in your diet. 

Flaxseeds help promote healthy 

estrogen metabolism. Increase 

estrogen with stress-relieving 

activities such as yoga, meditation 

and brisk-walking. Estrogen helps 

form mood boosting serotonin and 

protects you from irritability and 

anxiety, thereby keeping your mood 

steady. Take supplements such as 

vitamin B, C, and D and minerals 

such as magnesium citrate, calcium 

citrate and omega 3. Herbs like 

ashwagandha and holy basil reduce 

cortisol, balance hormones and reduce 

PMS symptoms. 

Dr Bina Wadhawan is an Alternative 

Medicine Therapist, Naturopath and 

Reiki Master. To know more, 

visit www.drbina.com 

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

eviews 

From Iceland With Love 

More and more people are moving away from soda and making 

healthier choices. Icelandic Glacial Sparkling Water from Ölfus 

Spring, Iceland, is the world's first bottled water to be certified as a 

carbon-neutral product. It is lightly carbonated with naturally low 

mineral content, and provides a clean, crisp taste. It is sodium-free 

and is available in Sicilian Lemon, Elderflower and Tahitian Lime 

flavours. Available on amazon. Quantity: 330ml & 750ml glass bottles. 

Available in a pack of 12 glass bottles or individual bottles. Visit 

icelandicglacial.com. 

48 wellness 

Yourwellness verdict: Ideal for those who crave the 

carbonation, but don’t want to consume the calories, sugar or 

artificial sweeteners in carbonated beverages. 

On-the-go Chocolate 

Halva Spread 

The Sunlight Alarm 

The Philips Wake-Up Light Alarm Clock not only mimics 

natural sunlight to wake you up on time, but also improves 

your sleep-wake cycle and energy. Its coloured sunrise 

simulation wakes you and sunset relaxes for bedtime. Inspired 

by nature’s sunrise, the light gradually increases within 30 

minutes until your room is filled with bright yellow light. 

This process of increasing light mirroring a sunrise helps 

your body to wake up naturally. By the time light has filled 

the room your chosen natural sound is added to complete 

the gentle wakeup experience, leaving you ready to start the 

day. There are five such sounds you can choose from. The 

FM radio lets you wake up with your favourite radio show. 

Available on amazon & ebay. Visit www.usa.philips.com. 

Yourwellness verdict: Research has proved that 

wake-up lights influence the overall waking experience 

significantly. 

The delicious, nutritious Chocolate Sweet Tahini Halva 

Spread from Soom Foods is vegan, peanut-free, dairyfree 

and gluten-free. It is individually packaged in 

2-tbsp packets, giving you the accessibility you’ve been 

wanting for on-the-go activities. Throw in your gym 

bag and enjoy for your post-workout snack or slip into 

your workbag for an afternoon pick-me-up. Made from 

a combination of ground sesame seeds, powdered pure 

cane sugar and cocoa powder, it contains half the sugar 

of most leading chocolate spreads. Each pack contains 

5g of protein and 3g of fibre. Available on amazon. 

Visit soomfoods.com. 

Yourwellness verdict: It’s the perfect topping to 

fruits, smoothies, pretzels, and toast or straight 

out of the pack. 

yourwellness.com

49 

The First-ever AI 

Personal Trainer 

For many people, running, walking or cycling for health can 

be dull and boring.If you’re one of them, it’s time to change 

to Vi Fitness (iOS / Android). This first-ever AI personal 

trainer, that integrates Apple Health, Google Fit, Spotify, 

and Strava, has transformedworkouts into fun, soundfuelled 

experiences. Vicombines sweat-proofbluetooth 

headphones with amazing Harman/Kardon audio and 

space-grade biosensors (including in-ear heart rate). Her 

voice interacts with you while you work out – getting you 

to the right speed and pace for your goals, keeping you in 

your ideal heart rate zone and tracking yourperformance 

and records. Vi currently includes support for indoor/ 

outdoor walking, jogging, running, sprinting, HIIT runs and 

cycling. Available on amazon. Visit www.getvi.com. 

How Forest 

Bathing Helps 

The therapeutic 

Japanese practice of 

‘Shinrin-Yoku’ is the 

art and science of how 

trees can promote 

health and happiness. 

Authored by Dr 

Qing Li, the world's 

foremost expert in 

forest medicine, ‘Forest 

Bathing: How Trees 

Can Help You Find 

Health and Happiness’, 

is a beautiful book 

that shows how 

forest bathing can 

reduce your stress 

levels and blood 

pressure, strengthen 

your immune and 

cardiovascular 

systems, boost your 

energy, mood, creativity, and concentration, 

and even help you lose weight and live longer. 

Publisher: Viking. Available on amazon. Visit www. 

forest-medicine.com and www.shinrin-yoku.org. 

Yourwellness verdict: You need a phone with GPS 

capabilities to use Vi so that the Vi Fitness app can 

start and stop workouts, track biometrics, measure and 

store data, track features like elevation and location, 

and play music during training. 

Yourwellness verdict: Once you've discovered 

the healing power of trees, you can leave 

everyday stress behind and reach a place of 

greater calm and wellness. 

Pillow Talk 

Dusk 2.0 Performance Pillow from Bedgear is the perfect cushion for your shoulders if you rest them on your pillow when 

you sleep on your back. The unique dual chamber construction of the Circadian Series features a Boost® foam crown and 

Boost foam blend which ensures weightless pressure relief that won’t bottom out, creating the perfect pillow for soft support 

with no rebound. The Ver-Tex® 6.0 climate control fabric provides a cool to touch feeling and continuous heat deflection, 

regulating your body temperature for a cooler night’s rest. The Air-X® ventilated panels increase airflow and feature a filter 

fabric which prevents allergens and dander from entering the pillow core. 

Available on amazon & ebay. Visit www.bedgear.com. 

Yourwellness verdict: Sleeping at 

least eight hours a night is optimal 

for health, and reaching that goal is 

easier with Bedgear’s Pillow ID test. 

Answer a few questions about your 

sleeping patterns and receive your 

ideal match. 

yourwellness.com

holistic 

50 wellness 

Lotus For 

Mind, Body 

& Spirit 

Lotus flower and its leaves have 

a great spiritual symbolism in 

many cultures, including the 

Hindu and Buddhist spiritual 

thought. However, lotus is also 

a contributor to our physical 

wellbeing. Lotus flowers are 

known to block the absorption 

of fats and thus help lower 

cholesterol. Lotus flower tea 

is soothing and helps alleviate 

anxiety. Lotus root with its high 

insoluble fibre content can keep 

hunger at bay for hours. It is also 

very low in sugar, which helps 

keep insulin levels low and allows 

fat oxidation to occur more often. 

Vitamin C is the most abundant 

in the lotus plant. It is a powerful 

antioxidant to neutralise harmful 

radicals and involved in the 

production of collagen needed for 

strengthening the organs, skin 

and blood vessels. It contains 

Vitamin A, which improves the 

health of hair, eyes, and skin. 

It can also prevent macular 

degeneration, assist in healing the 

wounds at a fast pace, and reduce 

inflammation. 

Frequent Saunas 

Reduce Risk Of 

Stroke 

According to a new study, the first of its kind, from the 

University of Eastern Finland and published in the journal 

‘Neurology’, frequent sauna bathing is associated with 

a reduced risk of stroke. In a 15-year follow-up study, 

researchers found that people taking a sauna four to 

seven times a week were 

61% less likely to suffer a 

stroke than those taking 

a sauna once a week. 

The researchers feel that 

sauna bathing led to a 

reduction in blood pressure, 

stimulation of immune 

system, a positive impact 

on the autonomic nervous 

system, and an improved 

cardiovascular function. The 

benefits were similar in both 

men and women. 

Mindfulness Benefits 

Teamwork 

If you think mindfulness is a solitary activity, think again. 

New research from the UBC Sauder School of Business 

suggests that team mindfulness would reduce or even 

prevent conflicts. Team mindfulness refers to a shared 

belief within a team of focusing on the present moment 

and ensuring members interact with one another without 

judgment. Says lead author Lingtao Yu, “Given that more 

companies are employing a team-based organisational 

structure, where team interactions are critical and 

stress levels are high, we hope to design an evidencebased 

team mindfulness program that organisations 

can offer. We believe teams may benefit from doing 

meditation or yoga together, and setting aside time to 

share experiences so that team as a whole becomes more 

mindful.” The study was published in the ‘Academy of 

Management Journal’. 

- Plutarch 

What we achieve 

inwardly will change 

our outward reality. 

yourwellness.com

modern 

52 wellness 

- Nido Qubein 

Your present circumstances don’t 

determine where you go; they 

merely determine where you start. 

Circadian Rhythm, 

Aggression Related 

In Alzheimer’s 

Patients 

A research team from the University of Copenhagen 

has discovered a circuit in the brains of mice 

connecting circadian rhythm to aggressive 

behaviour. The discovery is particularly interesting 

to Alzheimer's patients who experience increased 

aggression, bewilderment, anxiety, unease, 

disorientation and irritation or 'sundowning' at night. 

The researchers 

have identified 

and mapped a 

circuit between the 

part of the brain 

containing the 

circadian rhythm 

and a part of the 

brain controlling 

aggression and 

have developed 

special protein 

tools capable of turning off the cells in the brain 

causing the behaviour. Even though the study was 

conducted on mice, the tool and the knowledge the 

research has generated can potentially be used in the 

treatment of humans. 

Apps Should 

Respect 

Choice, Not 

Hijack! 

Parents don't need to fear their 

children playing with iPads and other 

devices, researchers say. Mindful 

play with an adult, combined with 

thoughtful design features, can prove 

beneficial to young developing minds. 

New research from University of 

Washington shows that thoughtfully 

designed content, which intentionally 

supports parent-child interactions, 

facilitates the same kind of play 

and development as analog toys. 

Researchers say that app designers 

have the power to hijack kids' 

attention or to respect it, to create 

experiences that enhance daily life 

or disrupt it. And parents, through 

their purchasing power, have the 

ability to spur the industry to create 

better apps. They recommend that, as 

informed consumers, grownups can 

help improve apps for kids by making 

thoughtful purchase decisions and 

supporting apps that both educate 

and offer frequent breaks. 

Weight Loss Surgery 

Affects Bone Health 

‘JBMR Plus’ the open access journal of the American Society for Bone 

and Mineral Research, has published a review of weight loss surgeries 

and has found that such a surgery can cause declines in bone mass 

and strength, and is linked with an increased risk of bone fractures. 

The skeletal changes after surgery appear early and continue even 

after weight loss plateaus and weight stabilises. Nutritional factors, 

mechanical unloading, hormonal factors, and changes in body 

composition and bone marrow fat may contribute to poor bone health. 

The review's findings indicate that clinical guidelines on weight loss 

surgery should address bone health as a priority to avoid long-term 

skeletal consequences of these otherwise beneficial procedures. 

yourwellness.com

How Ancient Sound Therapy Helped 

Ancient healers knew that sound therapy was a powerful 

healing modality. All the cultures made use of sounds in 

different forms to contribute to healing. Aboriginals in 

Africa and Australia did it, so did the Native Americans. 

Vedic healers of India knew how powerful sound was as 

also the ancient Egyptians who used sounds as a part 

of medicine and spirituality. The Greek philosopher and 

mathematician, Pythagoras, was reported to have used 

therapeutic sound to treat physical as well as emotional 

illnesses. Wrote one of his biographers, Iamblichus, 

“Pythagoras was of the opinion that music contributed 

greatly to health, if used in an appropriate manner in the 

place of medicine.” Today, it is accepted that the right 

sounds heal both at the cellular and psychological levels. 

ancient 

wellness 

53 

- Khalil Gibran 

Out of suffering have 

emerged the strongest souls. 

Why People 

In 12 th C Took 

Honey Baths 

Moses Maimonides, a 12 th century 

physician, was often visited by people 

suffering from headaches. He had a 

sweet cure for them. He asked them 

to immerse themselves in a bath of 

warm, sweetened water that had 

generous quantities of honey, which, 

he claimed would help draw out the 

vapours that brought headaches. It 

was possible that the bath did help 

his patients to relax though it had 

more to do with the hot water, which 

can be soothing. It would have helped 

better if he had asked the patients to 

take honey orally. Honey is known 

to be rich in minerals, especially 

potassium and magnesium, and has 

been proven to relieve migraine 

headaches. 

Invoking Plants & 

Animal Spirits To 

Heal 

The Ese'eja, a hunter-fisher-gatherer tribe of 

Amerindians, occupied the southeastern part of Peru. 

Their culture was impossible to be disassociated 

from religious beliefs. According to the journal 

‘Ethnopharmacology’, the tribe believed that disease 

could be caused by accident, distraction or indolence, 

or by evil powers. These evil powers come either 

from the direct action of a harmful shaman or by 

interactions with the devil. Diagnosis and treatment 

included invocation to plant and animal spirits and the 

use of a few medicinal plants like ayahuasca. 

yourwellness.com

scientific 

54 wellness 

Brain Stimulation 

Reduces Suicidal 

Thinking In Chronic 

Depression 

A specific kind of brain stimulation, called bilateral 

repetitive transcranial magnetic stimulation (rTMS), 

has been found to be effective in reducing suicidal 

thinking in a significant portion of people with hardto-treat 

depression, according to a study published in 

‘The Journal of Clinical Psychiatry’. A non-invasive form 

of brain stimulation, rTMS directs magnetic pulses at 

a targeted area of the brain. While left unilateral rTMS 

is the most common type, the findings suggest that 

targeting the right frontal lobe may be key to treating 

suicidal thinking, says first author Dr Cory Weissman. 

The promising 

findings give 

hope to people 

suffering from 

other mental 

illnesses like 

post-traumatic 

stress disorder, 

bipolar disorder, 

schizophrenia 

and borderline 

personality 

disorder. It's 

estimated that 

about 90% who 

die by suicide 

have a mental 

illness. 

Noise Worsens 

Vascular Disease 

With an increasing level of noise, the incidence of atrial 

fibrillation also increases dramatically, says a new study 

published in the ‘International Journal of Cardiology 

Scientists’. Scientists from the Department of Cardiology 

at the Mainz University Medical Center have found 

that the incidence of atrial fibrillation in subjects with 

extreme noise annoyance reactions increases to 23%, 

compared to just 15% without this environmental 

impact. In extreme noise pollution, aircraft noise comes 

first with 84% during the day and 69% during sleep. 

Says study leader Omar Hahad, “The study shows, for 

the first time, that noise annoyance caused by various 

noise sources during the day and night is associated 

with an increased risk of atrial fibrillation. Overall, we 

have been able to demonstrate a stronger influence 

of annoyance caused by nocturnal noise on the heart 

rhythm.” 

New 

'Stability 

Protein' 

For Cancer 

Treatment 

Researchers from the Novo 

Nordisk Foundation Center for 

Protein Research at the Faculty 

of Health and Medical Sciences, 

University of Copenhagen, have 

characterised a new protein called 

ZUFSP, which is important to the 

genetic stability of our cells. All 

our cells contain genetic material, 

DNA, which controls the activity 

of the cells. If the genetic material 

is damaged, cancer cells may 

develop. Therefore, many proteins 

and enzymes are responsible for 

stabilising and protecting our DNA 

against permanent damage and 

mutations. 

ZUFSP may be significant 

for the development of new 

drugs against genetically 

determined diseases like cancer, 

process of neurodegeneration, 

immunodeficiency, sterility and too 

early ageing, among others. 

- Robert Frost 

The best way out 

is only through. 

yourwellness.com

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Our talent framework enables our leaders and high potential associates to 

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