5 Ways To Cope With Stress, Based On Science

Coping with our stress levels is an important part of ensuring our
bodily and psychological health. Left unchecked, stress can wreak havoc
on not only our mind and emotions, but also on our physiological health,
in the form of heart attacks, stroke, kidney disease, and arthritis.
With a demanding schedule that requires us to be in three places at
once, finding time to manage stress can be easier said than done. The term “stress”
was coined by Austrian-Canadian endocrinologist Dr. Hans Selye in 1936
to describe “the non-specific response of the body to any demand for
change.” So, in dealing with stress, our best option could be finding
ways to help our mind and body deal with the ever-changing world around
us by offering up some distractions. Here are five:

1. Exercise

Stress
originates in the brain and makes its way down to other parts of the
body by way of cranial nerve endings. Through this point of origin, many
experts believe the best way to relieve stress and anxiety is to start
with the body and work your way back up to the brain. We can do this
through many forms of light, moderate, or intense physical activity,
depending on what your body can handle. Endorphins, natural painkillers
produced by the brain, are generated at a high rate following any type
of physical activity. Participating in physical activity can not only
reduce tensions but also stabilize our mood, improve sleep, and expand
our self-esteem.

The Anxiety and Depression Association of America recommends
a healthy adult take in at least two and a half hours of moderate
physical activity or one and a quarter hour of intense physical activity
each week. In spite of these recommendations, you can start to feel the
stress-reducing effects of weight training or a brisk walk within the
first five minutes. Although a short walk around your block may only
offer a couple of hours’ worth of stress relief, making a daily routine
out of it could put an end to anxiety over time. For the best results,
consider yoga. The combination of deep breathing and careful posing will
wash away your concerns within 30 minutes.

2. Find a Hobby

Laying
out on the couch enjoying some alone time may seem like a great way to
release some tension, but let’s be honest: Being in our own head  for
too long isn’t good for anyone. That’s not to say we should glue
ourselves to our work computers from sun up to sun down because for most
of us that is precisely why we’re stressed. Instead, find something
that interests you and devote a part of your day to it. Whether it’s
picking up a musical instrument, starting a new sport, or finding new
and inventive cooking recipes, a hobby can help focus our mind and
diminish fatigue.

Just make sure your new hobby is
something that engages your mind and body. If we don’t offer ourselves
some type of challenge, we might as well head back to the couch. Our
brain thrives on focusing in on a problem and solving that problem. When
we devote around 30 minutes a day to an obstacle within our new
interest, we free ourselves from cares and worries during that time and
as we solve that obstacle we improve our self-esteem. Low self-esteem is
a detriment to stress levels and can result in much bigger problems
including depression.

3. Musical Therapy

You
don’t have to know how to play or read music to enjoy its relaxing
benefits. Simply listening to your favorite song or a soothing melody
can be your greatest weapon in stress management. Music in this case is
definitely up for interpretation. It can include the music of nature:
water running down a brook, the songs of a bird, or a gentle breeze
coming from the ocean. We all know a wandering mind can get us into
trouble. Musical therapy can
provide a positive distraction while at the same time offer us the best
way to focus our attention. Particularly relaxing music can also
balance our physiology by lowering stress hormone levels, slowing our
heart rate, and decreasing blood pressure. For those of you with sleep
troubles, listening to music before bed can help wash away whatever
bothered you during the day, helping you sleep through the night.
Lastly, a certain song or melody can stimulate your brain to think of a
time when you were completely stress-free. The part of our brain that
processes music is closely related to the part that controls memory. Be
careful though. The wrong song can also drudge up some memories better
left in the past.

4. Drink and Eat Right

Changing our diet to
something that is both palatable and nutritious can help prevent the
buildup of stress while relieving any anxiety we may already have. An
unhealthy diet affects our stress in two ways. First, eating the wrong
food can stimulate a negative response in our physiological makeup. This
can include the addition of unwanted pounds and the release of stress
hormones. One of the leading causes of stress is low self-esteem caused
by body weight. Secondly, emotional eating or eating to suppress
negative emotions can set up a vicious cycle by compounding feelings of
stress, anger, sadness, and loneliness. Even if our new diet doesn’t
result in our ideal physique, switching to certain types of food or
drink can go a long way with improving our mindset.

What food
options offer the best stress relief? The primary stress hormone in our
body, cortisol, can damage our health in the form of high blood
pressure, loss of immune function, more cholesterol, and trouble with
learning or memory. To lower cortisol levels, many experts recommend
tea, especially black, green, chamomile, mint, and barley. Food and
drink rich in vitamin C can also reduce cortisol levels while giving the
immune system a boost. Comfort foods such as oatmeal have been proven
to reduce stress hormones while increasing serotonin, the “feel good”
neurotransmitter. Finally, dark chocolate can help improve our cognitive
function and mood. Packed with antioxidants, cocoa supports the
breakdown of gut bacteria while speeding up our metabolism.

5. Get in Touch with Nature

No
need to plan a 10-mile run in the great outdoors. Simply taking your
lunch to a park bench or a five-minute walk along the trees can help get
rid of any stressful thoughts you may be harboring. This probably
explains why big cities are the hubs for stressful people. Don’t be
alarmed, city folk. The beautiful landscape of Central Park is enough to
produce a calming effect. Surrounding yourself with nature in any form
has been proven to reduce cortisol levels while improving a person’s
overall mood. When it comes to nature, experiencing it for yourself is
always better than seeing it through your TV.

A recent study conducted
by the University of Washington asked 90 college students to complete a
task while confined to an office setting. Thirty students completed the
task in front of a window that overlooked a large fountain and trees. A
second group of 30 students completed the task in front of a plasma
screen that showed the same scenery. The final group of 30 students
completed the task while facing a blank wall. Each student’s stress
level was tested via heart recovery rate, and a camera displayed their
eye movement toward the window. Findings revealed that students with the
window view of lush scenery exhibited lower heart rates while spending
as much time looking out the window as students with the plasma screen
in front of them.

The dos and donts of weight loss

Not sure about how to diet, or of the best way
to lose weight and maintain that weight loss? To help you out, here are a
few weight loss do's and don'ts to help you home in on your goal and
keep the weight off.

 When embarking on weight loss then do...

Eat regularly
Re-fuelling when you are hungry is a
good idea, but make sure that you snack on the right things. Good snacks
are fruit, vegetable sticks and low fat dips, scones (watch the
butter), sandwiches, toast, smoothies and low fat or diet yogurt.

Try these healthy diet essentials:

 Eggs: While egg whites are loaded in proteins, the yolk is rich
in vitamins and minerals. Studies have shown that if you eat eggs for
breakfast, you will end up consuming lesser calories throughout the day!
Eggs also contain choline, which is considered to be brain food.

 Yoghurt: An important part of the Indian diet, yoghurt works
wonders for your digestion, immunity and skin. Yoghurt contains more
calcium than any other dairy product. So have a cupful every day, add
fresh fruits of your choice for added flavour!

 Beans: Good for your heart, great for diabetes! These natural
wonders are packed with soluble fibre, which fills you up and insoluble
fibre which helps lower your cholesterol. Proteins, carbohydrates,
magnesium, potassium! You name it, this super food has it. The
recommended intake is 3 cups weekly.

 Sweet potatoes: Substitute your regular white potato with a sweet
potato and you will automatically be adding vitamin A, vitamin B,
vitamin C, calcium and potassium to your meal. Sweet potatoes also
contain beta carotene which helps every cell in your body to stay
healthy.

 Nuts: Yes they have a high fat content, but they are all good
fats which makes them excellent for your heart! In small doses, they can
lower cholesterol and aid in weight loss. And with so many varieties of
healthy nuts around (almonds, peanuts, walnuts) you’ll be hard-pressed
to find a healthier snacking option!

 Berries: Whoever said that all good things come in small packages
could have been talking about berries. Berries, be it any kind, are
loaded with antioxidants, extremely low in calories, high in water
content and fibre which makes them great for diabetes.

 Sprouts: Sprouts are a really good source of proteins and vitamin
C. They also contain more nutrients than the seed that they germinate
from. Apart from their high nutritional value, they are also easier to
digest than the original seed.

 Pomegranate: This tasty treat helps your body fight conditions
like cancer and Alzheimer’s. It is also a rich source of antioxidants.
Pomegranate protects your arteries, lowers cholesterol and lowers blood
pressure. Do we really need to say more?

 Bananas: These fruits are available in abundance in our country
and are loaded with antioxidants, potassium, vitamin B6 and
carbohydrates. Potassium helps lower the blood pressure and
carbohydrates are great for refuelling your body before and after your
workout.

 Apples: Crispy, crunchy, sweet and delicious! Apples are rich in a
number of minerals and pectin, which is a kind of soluble fibre. Pectin
helps in maintaining digestive health and in reducing cholesterol. Two
apples a day are recommended to derive maximum benefits. Experts
maintain that while eating these super foods is extremely beneficial,
it’s important to maintain a balanced diet. So ensure you are getting
enough of all food groups. Here’s to eating healthy this year! Cheers!
Join our diet discussions on facebook. Like us!

• 
  Take a walk at lunchtime
  Just small changes make a
  big difference over time. Offer to make the coffee at work or wash up,
  just walking over to the kettle every day for a few weeks counts! Or
  could even exercise at your desk.

• 
  Go shopping with a list
  There is nothing worse than
  standing in the chocolate aisle with a growling stomach, it makes it all
  the more tempting to grab foods that are high in fat and sugar. Make
  sure you do your food shopping with a list — and not when you are hungry
  too.

• 
  Don’t be conned by marketing
  Low fat does not
  necessarily mean low calorie; many manufacturers lower the amount of fat
  in dessert foods and increase the amount of sugar to compensate. Make
  sure you read the labels on food stuffs so you know exactly what you are
  eating.

• 
  Get support
  This is really important if you are to
  succeed at losing weight in the long-term. Being surrounded by people
  who will eat the same foods and encourage you along the way is a good
  idea. Find a ‘buddy’ or someone in your family to boost your morale.
  This can really help if you are taking up a new exercise regime; it
  makes backing out much harder to do!

• 
  Watch your portion sizes
  Next time you go out, look
  at the amounts that your friends eat; you may be surprised at how much
  you consume in comparison to others. It is important to get your meal
  portions correct so try to eat more fruit, vegetables and starchy foods
  and less of the protein, dairy products and fatty and sugary foods.

• 
  Set yourself achievable goals
  This is important as
  you have something to aim for and if you make it achievable then you
  feel good when you reach the goal, rewarding yourself perhaps with a
  nice hot bath or a night out to the movies.

• 
  Tackle problems and don’t rely on food as a comfort
  A large number of us use food as a way of relieving stress and as a way to unwind when we are not even hungry.

• 
  Remember that there are no ‘good’ or ‘bad’ foods, only ‘good’ or ‘bad’ diets
  This
  means that you can have treats; it is really important to be able to
  have what we call ‘flexible restraint’ and pick and choose when you have
  foods such as chocolate and chips.  

• 
  Do monitor your food intake and physical activity
  Using
  a diary or blog to record what you eat and how much you exercise is an
  excellent start. This helps you to understand where are your ‘danger
  periods’ on a daily basis, such as in the evenings when you relax in
  front of the TV. Once you have found out when you are most likely to
  waver it is easier to find ways to help yourself e.g. going for a walk
  instead of watching TV or having a bath, reading a book etc.

When embarking on a weight loss then don't ...

 

• 
  Don’t rely on just changing your food intake to lose weight
  Research
  has proven that a combination of both exercise and altered eating
  habits is the best way to lose and maintain weight loss.


• 
  Think a fad diet will be the answer to your weight issue
  This
  is a sure-fire way to head for the junk food. Many fad diets promise
  great weight loss but are unbalanced, and only make you crave the foods
  that it advises against. Life is for living and we should try to have a
  sensible and realistic approach to weight loss!


• 
  Don't miss breakfast!
  A classic way to think you are
  cutting back is to miss the most important meal of the day. By missing
  breakfast you are more likely to go for a snack mid-morning and it may
  not always be a healthy one you reach for!


• 
  Don’t become obsessive about your food intake
  If you
  feel you are permanently on a diet, ask yourself why. There is no point
  going out for a meal and feeling deprived, think of coping strategies
  to make such occasions as enjoyable as they should be. Why not cut back
  the day before you go out for that meal or even the day after?

5 surprising secrets for a flatter stomach

Stop doing so many crunches

Most people think that to achieve a flat, toned stomach you need to
do a thousand crunches every morning before work, but that’s just not
true. The surprising secret is that doing lots of ab specific exercises
will only help you tone that area on a short-term basis, if at all.

To get the flat stomach you want, you have to work your entire core,
building up its strength and flexibility. Doing exercises like Pilates
or stability ball work will help you do this. Working your core is the
key to achieving a flat stomach because it works all of the muscles in
your stomach area, such as the rectus abdominis, your internal and
external obliques and your transversus abdominis.

 Woman flat stomach and how to get a flat stomach tips

Stock up on whole grains

A study that was published in the American Journal of Clinical Nutrition
discovered a surprising secret for a flatter stomach. The study gave
participants a healthy diet to eat, consisting of fruit, vegetables,
low-fat dairy products, meat and fish. However, they gave one set of
participants wholegrain foods to eat and the other set of participants
refined grain foods.

At the end of the study those participants who had eaten the
wholegrain foods had lost more weight from their stomachs than those who
ate the refined grain foods. The researchers believe that the
participants who ate more whole grains and ate less refined carbs lost
more from their waistlines because this change in diet mobilised
people’s fat stores because of a shift in their glucose and insulin
response. If you want to swap refined grains for whole grains, eat less
yeast-based breads, pasta and cakes or cookies and eat more foods such
as oats (which contains as many antioxidants as broccoli and spinach),
brown rice and wheat berries.

 Yogurt is magic for the tum. Nutritionist Rania Batayneh recommends yogurt, “The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat." Ideally go for the plain-flavoured yogurts, that don’t contain added sugars.

 Red bell peppers: "This beautifully colored vegetable is bursting with antioxidants (especially vitamin C and beta-carotene) to help your body fight off infections," says Margaux J. Rathbun, a certified nutritional therapy practitioner and creator of nutrition website Authentic Self Wellness. "They are also stimulating for the digestive system and have been shown to be metabolism-boosters, helping you to lose unwanted pounds. They are perfect for dieters when eaten raw or prepared in a juice concoction."

 Peppermint: "Peppermint works to reduce bloating and indigestion and soothe the GI tract all around," says Rachel Berman, registered dietitian and Director of Nutrition for CalorieCount.com. Try mixing up some iced peppermint tea or add a few mint leaves to your water.

 Leafy greens: "Not only are leafy greens a great way to add volume to your meals without the calories, but they are chock full of nutrients (vitamins A, C, K, folate, calcium, iron, magnesium, potassium, and fiber) and easy to incorporate into your day," says Mary Dinehart-Perry, a registered dietitian and clinical trials director for Zone Labs, Inc. She recommends swapping out iceberg for spinach in your salads, adding mustard greens or collards to your soups, or dishing up a side of sautéed kale to fill up, fight disease, and look fab in your bikini.

 Switch to whole grain. The body shows a decreased insulin response to whole grain as compared to refined carbohydrate like rice and white bread. So replace those meals of white rice and milk bread with whole grains like lentils, brown rice, and whole wheat bread for a trimmer waistline.

 Stock up on cruciferous veggies like broccoli, brussels sprouts, asparagus, peppers, and yellow beans. They contain folate, beta-carotene, calcium, magnesium, and fiber, and are rich in vitamins A, C, and K.

 Olive Oil: Mono-unsaturated fats like those found in olive oil, work to reduce belly fat and don’t increase calorie intake.

 Apple cider vinegar: New research indicates that 2 tablespoons of apple cider vinegar (ideally mixed with a glass of water), consumed daily over a period of 12 weeks, works to lower body weight and reduce belly fat. This is attributed to vinegar's acetic acid, which is believed to pump out proteins that break down fat.

 Green tea contains certain chemicals called polyphenols and catechins that boost metabolism and help burn fat. Including 2-3 cups of green tea in your diet will help reduce that waistline, as well as provide a host of other health benefits.

 Apples are one of the most popular negative calorie foods. This means that an apple burns more calories that it adds to the body, while being digested, making for a great, tasty snack that does nothing to add to body fat.

 Eggs are a great source of protein and contain essential amino acids that the body needs to build everything from muscle fibres to brain chemicals. It is the perfect breakfast food, and ensures you feel less hungry during the day and reduces that urge to snack.

 Almonds provide the body with minerals like magnesium, and regulate blood sugar levels. A stable blood sugar level is key to prevent cravings that can lead to overeating.

Salmon, tuna and mackerel, in addition to being a great source of omega-3 fatty acids, also improve metabolism and help burn fat faster by improving the body’s glucose-insulin response.

Get some sleep

It may seem as though sleep has nothing to do with your dream of
having a flat stomach, but it does. If you don’t get enough sleep then
your hormone levels change, which can make you feel hungry and can also
make you feel less satisfied once you have eaten. This can lead to
overeating. Plus those late nights watching TV or going out with friends
gives you more time to snack and reach for unhealthy foods.

So, how much sleep should you be getting? The Mayo Clinic advises
adults that they should sleep for no less than seven hours a night. If
you struggle to get this much sleep make sure you are exercising
regularly, that you don’t nap during the day and that  you eat foods
that contain tryptophan (an amino acid that helps you sleep), such as
chicken, milk and yoghurt.

Time your meals

If you eat food quickly then you might find that you are eating more
than you actually need to. Slowing down the pace you eat meals at will
help you to achieve a flatter stomach because you will eat smaller
portions. Also a study published in The Journal of Clinical Endocrinology & Metabolism
found that eating quickly did not allow the hormone that makes you feel
full to kick in. Therefore when eating quickly you are far more likely
to eat more than is necessary.

To stop eating so quickly you should make sure you eat at your dining
table and do not eat in front of the TV. Concentrating and savouring
what you are tucking into will help slow down the rate you eat at. You
could also set a timer and try to consciously slow down so that you eat
the last bites of your food when the timer goes off. Also, a study found
that soft lighting and gentle music helped participants eat less
quickly so you could always dim the lights and put on some Enya too.

Tuck into some enzymes

An enzyme that will help you achieve a flatter stomach is called
bromelain and it can be found in pineapples. The bromelain enzyme
digests protein and is called a proteolytic enzyme. It is useful for
those who want a flatter stomach because it aids the digestion of foods
that are high in fibre, such as beans or vegetables. By aiding the
digestion of these foods this enzyme eases bloating, which is a major
obstacle that stands between many people and their flat stomachs.

If you want to get a flat stomach and think the bromelain enzyme
might help you to achieve this then you should eat some fresh pineapple
before a meal to aid your digestion. The enzyme can also be taken as a
supplement.

Top 5 Breakfasts You Can Make at Home

2013 truly seemed like the Year of Gluttony, what with all the exciting food shows and mouthwatering recipes we brought you.
2014 promises to be only more exciting, so we decided to ring in the food adventures with a salute to our favourite meal of the day. We roped in the talented Alicia Souza and asked her to illustrate our five favourite breakfasts. Quirky and delicious, these are perfect to print out and stick on your refrigerator or pin to the kitchen wall. Use it for a fun weekend of cooking with your husband, or involve the kids in whipping up breakfast. We promise it will bring as much fun to experienced cooks as it does to amateurs. So get your fingers dirty and bring the fun back to breakkie!
Love your Dosa? Give it a try; it's easier than you think.

 Need a healthier option? An Oatmeal breakfast with fresh fruit and nuts is just the thing for you.

 We have a special weakness for Aloo Paranthas, and while it might not be
the ideal healthy breakfast, we all need some of the TLC that only
comfort food can provide.

 And midway between healthy and delicious, striking the perfect balance between nutrition and taste, we find Poha.

 And finally, the mainstay of midnight hunger pangs, an essential part
the survival kit of every college-going student, this dish is served hot
on cold, windy beaches, near railway tracks, and by chai stalls in
every city and small town: the humble Anda Burji.

Remember to tell us which breakfast you most enjoyed making, and what you'd like to see next.

6 Reasons to Drink More Water

Scientifically speaking, water is the basis of life, but beyond being
essential to your very existence, water serves all sorts of purposes
that help you feel your absolute best. No, it can't cure cancer (though
it may help prevent it), pay your rent (though it does save you money),
or take out the trash, here are six reasons H2O can help solve many
annoying day-to-day health issues-and possibly prevent a few big
ones-from headaches to those last few pounds.

 Myth 1: Drinking water between meals is bad for digestion – This
is one line that has been passed down from generation to generation.
However, there is no scientific evidence to indicate that it will affect
the digestive process. At the most, it will probably fill you up and
reduce your appetite for dinner. But besides that, go ahead and enjoy a
glass of water with every meal.

 Myth 2: Drink 8 glasses a day for good health – Drinking 8
glasses of water a day is one of the most popular myths in circulation
today, despite scientists saying that there is no clear correlation
between good health and sipping on water all day. Doctors recommend
drinking water only when you are thirsty!

 Myth 3: Drink water, you can never have too much of a good thing!
– Recent studies reveal that drinking too much water can in fact, be
potentially harmful. Excessive water consumption is dangerous in that
it can lower salt concentration in the body. Water intoxication, a
life-threatening condition, occurs when there is dilution of blood
sodium because the kidneys are over-worked, and unable to excrete the
excess water as urine.

 Myth 4: Water cleans out the body’s toxins – The toxins in our
body are filtered out by the kidneys. And common myth says that drinking
more water means clearing out the toxins. Wrong! In truth, drinking
large amounts of water will actually reduce the kidneys’ ability to
function as a filter

 Myth 5: Drink water for healthy skin – It is widely believed that
since our body’s composition is 60% water, drinking a lot of water will
give you glowing skin. However, there is little evidence to support
this idea. Healthy skin is a result of many things, including diet,
weather, pollution and genetics.

 Myth 6: Drinking water can aid weight loss – Water has been
touted as the secret drug for all dieters. “Drink water and you’ll shed
those pounds like magic.” This is hardly true; as we discussed, water
will, at the most, fill up your stomach and reduce your food intake at
mealtimes. But water is far from a miracle drug to lose weight.

Myth 7: Drink as much water as you can during a workout – It is
widely believed that a workout increases chances of dehydration, so
common myth says you need to increase water intake during exercise. But
dehydration sets in only when you lose 2 percent of body weight. Do the
math, and it is unlikely a normal workout requires increased water
intake. Instead, ensure you are well-hydrated throughout the day,
without over-doing it.

1. Water boosts metabolism:
Trying
to lose weight? Drinking water can boost your body's ability to burn
fat. A study published in the Journal of Clinical Endocrinology and
Metabolism found that drinking water (about 17oz) increases metabolic
rate by 30 percent in healthy men and women. The boost occurred within
10 minutes but reached a maximum 30-40 minutes after drinking.

2. Studies also suggest that drinking one or two glasses of water before
a meal can fill you up so you naturally eat less, says Andrea N.
Giancoli, MPH, RD spokesperson for The Academy of Nutrition and
Dietetics. Plus, even mild dehydration will slow down metabolism by as
much as 3 percent. 2. It safeguards your heart: Speaking of essential
for life…drinking a good amount of water could lower your risk of a
heart attack. A six-year study published in the American Journal of
Epidemiology found that people who drank more than five glasses of water
a day were 41 percent less likely to die from a heart attack during the
study period than those who drank less than two glasses. Bonus:
Drinking all that water may reduce cancer risk as well. Research shows
that staying hydrated can reduce risk of colon cancer by 45 percent,
bladder cancer by 50 percent, and possibly reduce breast cancer risk
too.

3. Water prevents headaches: The most debilitating kind as
well: Migraines. In one study published in the journal Neurology,
scientists recruited migraine sufferers and divided them into two
groups: one took a placebo, the others were told to drink 1.5 liters of
water (about six cups) in addition to their usual daily intake. At the
end of two weeks, the water group had experienced 21 fewer hours of pain
than those in the placebo group, as well as a decrease in pain
intensity.

4. Water boosts your brainpower: Your brain needs a
lot of oxygen to function at optimum levels, so drinking plenty of water
ensures that it's getting all it needs. In fact, drinking eight to 10
cups of water per day can improve your levels of cognitive performance
by as much as 30 percent.
The door swings both ways: Research shows
that a dehydration level of just 1 percent of your body weight reduces
thinking functions, so staying well-hydrated is super important for your
mental performance .

5. It makes you rich: Making water your
go-to drink saves a lot of money in the long run. Even though 60 percent
of the U.S. population buys bottled water , it's still cheaper, on
average, than juices, sodas, and Starbucks- especially when you buy it
by the case. What's even cheaper: buying a filter and drinking water out
of the tap. To put it in perspective, replacing your daily can of soda
at lunch with a free-from-the-tap glass of water (or water cooler if you
have access to one) can save you about $180 a year.

6. It keeps
you alert: Dehydration is the single most common cause of daytime
fatigue , so if your afternoon slump is more like a desperate need for
an afternoon nap, guzzle a glass of water. It can also make you better
at your job, or at least prevent you from being bad at a it-just a two
percent dehydration level can trigger short-term memory problems and
difficulty focusing on a computer screen or printed page.
 

Health Trend: Eskrima Workout

IDEAL FOR: Those who wish to develop strong cardio
system agility and strengthen the core, but are tired of their gym
routine that works out the same muscles every day.
 

WHAT’S THE FUSS ABOUT? While
most martial art forms that are used as a part of fitness training use
free-hand techniques, Eskrima is weapon-based combat with sticks, knives
and daggers. In fact, as Eskrima expert Radhika Sheikh from The
National School of Combat Arts (NSCA), Mumbai, explains, “It is the only
form of martial arts that progresses from the use of weapons at the
basic level to practising with empty hands at the most advanced level.
From rattan sticks to double sticks to daggers, Eskrima progresses to
the use of double daggers and then to fighting with hands. This form of
martial arts is quite flexible — students practise after learning the
basic principles. There are no fixed patterns of going about Eskrima.”

USP: You
can start off as a novice and graduate to the most advanced level of
Eskrima. The best part is that it is suitable for anybody between the
ages of 8 and 80. Eskrima was designed to be simple to learn because it
was originally meant to train laymen in the Philippines for combat
against foreign invaders in a short period of time. Effectiveness and
simplicity rather than complex techniques are the most important aspects
of the training.

CALORIE METER: A regular
class lasts for an hour, while an advanced level class may work up to 90
minutes. Typically, a one-hour class would help you burn 300 calories.

YOU WILL NEED: Since
it is a mode of combat, you will require rattan sticks (to begin with),
a head guard, a body guard and a pair of gloves. You may want to wear
regular fitness shoes while exercising. Again, it all depends on the
technique you want to follow. The ‘bagging’ technique, for instance,
uses a stack of tyres on which you can unleash all your energy with the
sticks.

WATCH OUT: It’s not that popular in
India yet, and you won’t find too many videos to showcase the movements.
There are plenty of principles to follow while working out with Eskrima
so that you don’t get injured. Like all exercises, it should initially
be practised under expert guidance, which might not be available
throughout the country yet. You might initially want to work with padded
sticks — that’s what beginners and children do!

CURRENTLY OFFERED AT: National School of Combat Arts, Fort; Star Studio, Worli; Fitness and Physique, Mazgaon, Mumbai

EXPERT TAKE:  “Eskrima
is a complete, wholesome fitness form that sharpens you spiritually,
mentally and physically,” says Sheikh “It modifies itself around each
individual practising it. There are so many techniques that it allows
individuals to absorb what is most useful to them and discard what seems
impractical.”

CELEB FOLLOWERS: Bollywood
actress Isha Koppikar has been in the news for training in Eskrima for
her next film. Even in Hollywood, stars like Lucy Liu, Matt Damon and
Denzel Washington used this martial art workout to prep for action
sequences.

Why Extreme Exercises Should be Avoided

Everyone wants to be in shape and many are rigorously
into various levels of extreme fitness activities. But these are
actually causing more harm than good to you, in your quest to lose
weight

 Why Extreme Exercises Should be Avoided

Jumping with weights and dumbbells:
In group classes, you are advised to do the plyometrics (a type of
exercise designed to produce fast and powerful movements) with light
weights. Hopping on step-up benches, lunges and other movements include
holding dumbbells or light weights strapped on your ankles. Though
jumping is good to burn calories, jumping with weights on might end up
in a tissue or muscle rupture or a ligament tear.

“If you are
enthusiastic about jumps, you should opt for the kettleball swing,” says
Althea Shah, fitness expert. Dumbbell and barbell movements can be done
in a more specific resistance training programme, where each movement
is monitored by an instructor.

Training on an empty stomach: If you believe
training on an empty stomach in the morning will help you burn the
calories you consumed last night, then you are wrong. Says Shah, “When
you wake up in the morning, your glycogen levels are low in the body and
though you tend to burn more calories, you don’t realise that there is a
high probability of your body deriving calories from your muscle
tissue.” Have a light meal before you start your workouts in the
morning.

Stretching before a workout: Stretching is ideally
done during or after a workout or as a separate individual exercise
routine. Says Shetty, “A warm up is done basically to exercise your
muscles before you start with your regular workout routine. This can be
done on a treadmill for about 10 minutes and a few warm-up sets for the
first few resistance exercises.” Stretching a muscle before a workout
may lead to ligament tear or painful muscle pull.

Know your limits:
It’s okay to push yourself when you are working out at the gym to lose
weight, but when you tend to go overboard with your exercise routine, it
is not good. Especially when you tend to push yourself beyond your
limits, you are most likely to injure yourself.

But as fatigue
starts to set in while you are pushing yourself more than required, your
form starts to falter. Fitness experts are of the opinion that this
causes overload to joints and soft-tissues and makes it susceptible to
injuries.

Marathon running: Running a marathon to shed extra
kilos is a definite no-no. Says Shetty, “Marathon running can certainly
help you burn more calories but at the cost of losing out on your muscle
mass.” If you are keen on running, make sure the session is no longer
than 60 minutes, with regular water breaks in between. Make sure you
have an energy booster before you start with your run. If you stretch
longer than 60 minutes, you might end up with a muscle pull or a
backache.

Make sure to practice with a trainer for at least 45
minutes every day to help build stamina and capacity before you go for
the longer duration run.

Fad diets: “A detox diet is not recommended for
weight loss. Losing weight too quickly can be dangerous at times. While
fad diets may help you reduce the numbers on the scale, they can cause
severe health complications and you might end up putting on more weight
than before,” says Shah.

To lose weight in a healthy manner, plan your diet with your nutritionist so that you lose weight in the right way.

Pills and powders: “Pills and powders for weight
loss are highly hazardous,” says Shah. Diet pills are said to cause
nutrient deficits, organ damage and increase cholesterol.

Dietary
supplements in the form of pills and powders do not help rev up your
metabolism. Eating a healthy breakfast increases your metabolic rate in
the day and keeps your energy levels high. It helps you lose weight
faster during the course of the day.

Top 15 womens health issues

Wonder why our grandmothers and moms are so fit, when
they hardly had access to gyms and ‘healthy’ options to eat like we have
now? While rapid urbanization and redefinition of gender roles are
giving women more freedom and power, they are also taking their toll on
women’s health.

 Wonder why our grandmothers and moms are so fit, when they hardly had
access to gyms and ‘healthy’ options to eat like we have now? While
rapid urbanization and redefinition of gender roles are giving women
more freedom and power, they are also taking their toll on women’s
health.

 Premenstrual syndrome (PMS)
There are so many ‘PMSing’ jokes
cracked by men who do not know what women actually go through. Bloating,
abdominal cramps, breast swelling or tenderness, constipation, joint or
muscle pain, acne along with emotional symptoms like mood swings are
only some of the symptoms occurring 1 to 2 weeks before the periods.
Some women could even suffer from a very severe form of PMS called the
Premenstrual Dysphoric disorder (PMDD).

 Vaginal infections (Vaginitis)
Do you have itching and redness
around your vagina, abnormal vaginal discharge with an unpleasant
smell, burning sensation during urination and/or pain during
intercourse? It could be vaginitis, an infection or inflammation of the
vagina. Some women may not have any symptoms. Extreme illness, creams,
tight clothing, douching, sexual activity, faecal contamination, etc.
disrupt the normal bacterial environment of the vagina and cause
vaginitis. Vaginal yeast infections can be treated with over-the-counter
creams and vaginal suppositories, and bacterial vaginosis with
antibiotics.

 Fibroids
Every 3rd or 4th woman in the cities has ‘fibroids’
these days. Usually detected when women approach the doctor due to very
heavy bleeding and pain during menstruation or when they have problems
conceiving, fibroids are nothing but fibrous growths in the uterus. They
grow fairly slowly, and are formed in response to the female hormone
oestrogen. They occur naturally, and sometimes shrink after menopause
due to the lack of the hormone in the body. Occasionally, they can grow
to weigh several kilograms and cause pain during sexual intercourse and
frequent urination, urgency to urinate and in very rare cases,
infertility.

 Endometriosis
nd if you thought problems with menstruation end
here, you could not be more wrong. Every month the cells of the
endometrium (inner lining of the womb) swell and get thicker, and are
shed during menstruation. Endometriosis is a condition in which
endometrial cells grow in other areas of the body most commonly in the
area lining the abdominal cavity. It causes irregular bleeding and mild
to severe cramping pain in the pelvis which may radiate to legs. It may
even lead to infertility in some women. What’s worse, it may not even be
your fault – it’s known to run in the family.

 Anaemia
With the demands of the family, career and other
activities many women feel tired every day. But do you feel tired even
before the day has begun? Is your skin pale? Do you have brittle nails?
Chances are that you are anaemic and your blood lacks enough red blood
cells. Low RBC count means reduced oxygen carrying haemoglobin (Hb)
count which translates to low oxygen in blood making you feel exhausted,
irritable and dizzy. Smooth, swollen painful red tongue, cracks or
fissures at the corners of the mouth and sore and pale mouth are other
signs. Blood loss from menstruation, increased blood supply demand
during pregnancy, deficiencies of vitamins like vitamins B2, B­6, B12,
and folic acid due to poor eating habits can cause anaemia.

 Breast and cervical cancer
One of the greatest health fears
for a woman is breast cancer. According to medical experts, about 4 out
of 5 breast cancer patients in India are at an advanced stage when they
come to a hospital. The cancer registries’ data shows that urban women
are at almost double the risk of breast cancer than rural women. No time
for fitness, bad food, increased tobacco and alcohol consumption and
lifestyle changes like late marriage are the perfect recipe for breast
cancer. A lump or mass in the breast, discharge from or rash around the
nipples, skin dimpling on the breast are some of the signs you should
look out for. Cervical cancer has beaten breast cancer as the leading
cause of cancer deaths in women in India; it kills around 33,000 women
every year in India. Cervical cancer is known to occur because of a
virus called the Human Papilloma Virus (HPV) transmitted through sexual
contact. Bad local hygiene, too many children, not enough spacing
between children, low nutrition levels and early marriage all contribute
to the risk factors. The high risk group includes girls who have had
premature sex as teenagers, those who have had multiple pregnancies or
multiple sex partners and don’t use contraceptives. The disease remains
asymptomatic for a long time till it starts invading neighbouring
tissues

 Osteoporosis
Women require certain essential nutrients like
iron, folic acid and most importantly calcium during various stages in
their life. The term osteoporosis is synonymous with women, low calcium,
weak bones leading to fractures. Vitamin D deficiency caused by low
exposure to sunlight and low dietary vitamin D are the main causes.
Over-exercising (e.g. marathon running), especially in young women,
increases osteoporosis risk because of excessive weight loss and early
termination of menstruation. Osteoporosis is often asymptomatic until a
bone fractures, then an X-ray and bone density measurement confirms the
diagnosis. Prevention and treatment choices include lifestyle changes
such as no smoking, minimizing alcohol intake, regular (weight-bearing)
exercise, maintaining healthy weight, low-salt and calcium plus vitamin
D-rich diet.

 Polycystic ovary syndrome (PCOS or PCOD)
Women with agile,
lean, svelte bodies and perfect-than-thou faces – you admire them, but
at the same time envy them because you look nothing like them. Before
you heave a sigh of relief because most women around you are struggling
with obesity, acne and unwanted body hair just like you do, you should
know that you might be suffering from what’s commonly known as PCOD or
PCOS (Polycystic ovarian disease or syndrome). While women are leaving
their traditional roles behind and donning the hats which men once did,
the stress build-up is only causing the hormones to go out of whack.
There is an increase in male sex hormones leading to increased body
hair, decreased breast size, etc. The periods are irregular and the
ovaries produce many small, immature eggs instead of healthy, mature
eggs. If the right kind of eggs isn’t produced, the chances of
conceiving reduce.

 Heart disease
The moment someone mentions heart disease we
picture middle-aged men. Contrary to common perception, heart disease
can strike women too and the instances are increasing because of an
increasingly urbanised lifestyle. More women die due to heart disease
than breast cancer or cervical cancer. Earlier, cases of heart attacks
were exclusive to post-menopausal women but now even younger women seem
to suffer from them. Hectic schedules and increased instances of smoking
and drinking are to be blamed. Other factors like increased use of oral
contraceptives, irregular meal-times, tendency to eat junk food and
lack of exercise are all taking a toll as well. Young women have higher
death rates than men due to heart attacks because of the fact that they
don’t undergo chest pains usually associated with disease and unlike
men, who usually have blockage in the major arteries, women have
blockage in smaller arteries which does not get detected in angiography.
Some common symptoms in women are shortness of breath with or without
chest discomfort; pain or discomfort in one or both arms, the back,
neck, jaw or stomach; breaking out in a cold sweat; nausea or
light-headedness.

 Urinary Tract Infection
Women have much shorter urethras – a
good enough reason for easy upward movement of germs to their bladders.
Urinary tract infection (UTI) affects the urinary tract and is more
commonly seen in women than men. The risk of UTI increases during
menopause. Cystitis (bladder infection) is the lower urinary tract
infection and pyelonephritis (kidney infection) is the upper urinary
tract infection. UTI may cause burning pain during urination, frequent
urination and/or urgency to urinate. Fever and pain may also be seen in
pyelonephritis. In uncomplicated cases, urinary tract infections are
easily treated with a short course of antibiotics. UTI is most commonly
caused by E. coli bacteria. The infection may also be viral or fungal.

 Arthritis
Women are affected with arthritis more than men.
They usually develop osteoarthritis after the age of 40. Arthritis is
not a single disease – there are over 100 different forms of arthritis.
It is a collective term for different individual illnesses, with
different features, treatments, complications, and prognoses. The
similarity is that they have a tendency to affect the joints and many
have the possibility to affect other internal parts of the body. It is
mostly related to wear and tear of cartilage (osteoarthritis) or
associated with an overactive immune system causing inflammation
(rheumatoid arthritis). Some of the causes of arthritis are hereditary
factors, infections (bacterial and viral), lack of joint fluid,
autoimmunity, etc. Arthritis causes pain and limits the function of your
joints. If your arthritis is due to inflammation of the joints then you
may experience joint swelling, redness, warmth and stiffness.

 Obesity
Compared to people with a healthy weight, obese and
overweight individuals have an increased risk of diabetes, heart disease
and stroke, and tend to die younger. Obesity in women also causes
menstrual abnormality, infertility and miscarriage. Obese pregnant women
are at an increased risk of infections, pregnancy hypertension and
gestational diabetes. Obese and overweight people are gaining weight
rapidly in India. According to data from the Obesity Foundation India,
more than 3 percent of Indians are clinically obese and a whopping 25
percent are overweight.

 Metabolic syndrome
Metabolic syndrome, (syndrome X) is a set
of abnormalities related to the body’s metabolism in which
insulin-resistant diabetes (type 2 diabetes) is almost always present
along with high blood pressure, high fat levels in the blood,
cardiovascular disease, central obesity and abnormalities in blood
clotting and inflammatory responses. It increases your risk of
developing heart disease (heart attack, stroke, etc.) and diabetes.
Being overweight or obese, not getting enough exercise and genetic
factors increase your risk of developing metabolic syndrome. Women also
have specific circumstances like pregnancy, polycystic ovary syndrome
(PCOS), use of oral contraceptive and menopause, which increase their
chances of developing metabolic syndrome. Gestational diabetes during
pregnancy and PCOS increases the likelihood of developing insulin
resistance, a risk factor tied to the disorder. Women who have had
gestational diabetes or who have had a heavy baby are at higher risk for
developing type 2 diabetes later in life.

 Depression
Depression affects more women than men. It is a
physically debilitating and an emotionally painful condition. A
depressed person finds it difficult to enjoy anything or even function
normally. Reasons could be many – trauma, grief, love and relationship
troubles, genetic, alcohol consumption, obesity, etc. Women have an
added risk factor – the hormones. Hormonal changes, particularly after
pregnancy (postpartum) or around menopause, can trigger the condition.
80% of all mothers experience postpartum depression of one form or
another. Though most of them usually get over normal ‘baby blues’ in a
few days or at most a couple of weeks, some women take longer to recover
and suffer more severe symptoms. They may exhibit suicidal tendencies,
frequent bouts of crying, sleep disturbance, weight loss, a feeling of
guilt and a general lack of interest in their surroundings. Some women
suffer from a serious condition called postpartum psychosis which
results in hallucination, delusion and obsessive thoughts particularly
involving the baby. Recognizing depression and seeking help is the first
and most critical towards recovery.

Autoimmune diseases
In general, women are more resilient than
men and are more resistant to disease. Women produce a more vigorous
immune response and increased antibody production, thanks to their sex
hormones like oestrogen and progesterone. But this very advantage has a
downside. Autoimmune diseases affect more women than men. Autoimmune
diseases are a group of more than 80 disorders in which the immune
system produces antibodies against the body’s tissues and attacks and
destroys the body’s healthy tissue instead of protecting it from
infection or disease. They involve almost every human organ system.
Genetic, hormonal and environmental factors are suspected to be the risk
factors. Although each disease is unique, many share same symptoms like
fatigue, fever, dizziness, etc. Many symptoms resemble those of other
health problems and make it difficult to get a diagnosis. Diagnosing an
autoimmune disease may need a series of tests and procedures and can
sometimes take years.