Topics

61

Brain / Brain waves blamed for indecisiveness

« on: August 22, 2015, 03:15:14 PM »

How often do you have a problem in making decisions? A new study has suggested that intensity of communication between different regions of the brain dictates whether a person is indecisive or not.

The more intensive the information flow, the more decisive a person is.

A team of researchers led by Christian Ruff of the University of Zurich discovered that the key for stable preference choices is the intensity of the communication between two areas of the brain which represent our preferences or are involved in spatial orientation and action planning.

The researchers using a technique intensified or reduced the information flow between the prefrontal cortex located directly below the forehead and the parietal cortex just above both ears.

The test subjects had to make preference-based or purely sensory decisions about food.

Ruff discovered that preference-based decisions were less stable if the information flow between the two brain regions was disrupted.

Ruff said their test subjects were therefore more indecisive.

He explained that the communication between the two brain regions is only relevant if a person has to decide whether they like something and not when they make decisions based on objective facts.

(The study is published in the Journal Nature Communications.)

62

Blood Pressure / Home remedies to cure low blood pressure

« on: August 22, 2015, 03:11:13 PM »

While high blood pressure is much talked about and people are aware of its symptoms and effects, not many know about low blood pressure.

In fact, it affects a large number of people worldwide. Very often people don't realise they are suffering from it and often dismiss it as an one-off case of feeling dizzy or ill. It could be a sign of a serious issue with the heart, endocrine or even signal neurological disorders. Severe low blood pressure can block oxygen and vital nutrients from flowing to the brain and hence shouldn't be taken lightly.

Causes
There can be plenty of reasons why you may be suffering from low blood pressure.

Dehydration: Drinking enough water is extremely essential for your well-being. If you are one of those who gets dehydrated easily, you must do something about it. One needs to drink more fluids than one loses. If you are one of those who works outdoors, ensure you keep sipping on liquids like nimbu paani. This will help keep the weakness in check.

Pregnancy: If you are pregnant, there's a good chance your pressure might drop. This is normal but get yourself checked if it becomes too frequent.

Heart issues: Some heart problems could cause blood in your body to not circulate properly.
Deficiency of nutrients: A lack of some essential vitamins such as B-12 and iron can lead to anaemia, which is turn can result in low blood pressure.

Solution
- Increase your salt intake: Generally people are told to avoid using too much salt in their diet. For people suffering from low blood pressure, salt can help. Check with your doctor though before turning to salty foods.

- Drink more water: Water is necessary for your basic body functioning. It also helps prevent dehydration. Don't forget to increase your water intake if you're constantly feeling giddy.

Home remedies: Take a cup of the raw beetroot juice twice daily. It is one of the best home remedies for low blood pressure. Drinking a cup of strong black coffee can also help. Some people suggest making a paste of almonds and drinking with lukewarm milk.

Exercise: Include a little exercise in your daily regime. A walk or a quick swim can help circulate the blood.

63

Astronomy / Newly discovered dwarf galaxy may signal dark matter

« on: August 21, 2015, 03:26:47 PM »

A newly discovered dwarf galaxy orbiting the Milky Way appears to be radiating gamma rays, which may signal dark matter lurking at the galaxy's centre, according to a new study.

The galaxy, named Reticulum 2, was discovered earlier this year in the data of the Dark Energy Survey, an experiment that maps the southern sky to understand the accelerated expansion of the universe.

At approximately 98,000 light-years from Earth, Reticulum 2 is one of the nearest dwarf galaxies yet detected.

"Something in the direction of this dwarf galaxy is emitting gamma rays," said Alex Geringer-Sameth, a postdoctoral research associate in Carnegie Mellon University (CMU)'s Department of Physics and the paper's lead author.

"There's no conventional reason this galaxy should be giving off gamma rays, so it's potentially a signal for dark matter," said Geringer-Sameth.

Using publicly available data from NASA's Fermi Gamma-ray Space Telescope, researchers have shown gamma rays coming from the direction of the galaxy in excess of what would be expected from normal background.

"In the search for dark matter, gamma rays from a dwarf galaxy have long been considered a very strong signature," said Savvas Koushiappas, assistant professor of physics at Brown University.

"It seems like we may now be detecting such a thing for the first time," said Koushiappas.

No one knows exactly what dark matter is, but it is thought to account for around 80 per cent of the matter in the universe.

Scientists know that dark matter exists because it exerts gravitational effects on visible matter, which explains the observed rotation of galaxies and galaxy clusters as well as fluctuations in the cosmic microwave background.

"The gravitational detection of dark matter tells you very little about the particle behaviour of the dark matter," said Matthew Walker, assistant professor of physics and a member of CMU's McWilliams Centre for Cosmology.

"But now we may have a non-gravitational detection that shows dark matter behaving like a particle, which is a holy grail of sorts," said Walker.

A leading theory suggests that dark matter particles are WIMPs - Weakly Interacting Massive Particles. When pairs of WIMPs meet, they annihilate one another, giving off high-energy gamma rays.

If that's true, then there should be a lot of gamma rays emanating from places where WIMPs are thought to be plentiful, like the dense centres of galaxies.

The trouble is, the high-energy rays also originate from many other sources, including black holes and pulsars, which makes it difficult to untangle a dark matter signal from the background noise, researchers said.

That's why dwarf galaxies are important in the hunt for the dark matter particle. Dwarfs are thought to lack other gamma-ray-producing sources, so a gamma ray flux from a dwarf galaxy would make a very strong case for dark matter.

64

Health Tips / Olive oil vs coconut oil

« on: August 21, 2015, 03:21:29 PM »

The healthy olive oil is getting stiff competition from its coconut counterpart. But which one is better? Fats are pretty confusing for a lot of folks.

In this article, we're going to talk about the fat you'd use in the kitchen to prepare your nutrient dense, tasty meals. When you're picking an oil to use, there are loads of choices available but two that generally get a lot of attention among healthy types are olive oil and coconut oil. Let's break it down and weigh up the pros and cons.

COCONUT: THE HARD FACTS

Coconut oil is actually a really good addition to your kitchen cupboard.The main benefit is that it has a high smoke point. Refined coconut oil has a smoke point of over 200 degrees centigrade. As you probably guessed, this means you can cook with it at a high temperature without it smoking. This is because coconut oil is a saturated fat which means that it's really stable and resistant to heating so it doesn't oxidise easily. The other reported benefits of coconut oil, including claims that it increases metabolic rate, eradicates hunger, decreases heart disease risk and so on, seem to be blown widely out of proportion. There isn't yet sufficient evidence that you should lather it onto everything you eat.

The bottom line is that coconut oil is great for cooking at high temperatures, but it's not a miracle fat.

EXTENDING AN OLIVE BRANCH

A staple in the Mediterranean diet, which is often a model for eating recommended by health practitioners, olive oil is a fantastic source of fat in the diet. But is it the youthful elixir we all assume it is? You may have heard that olive oil isn't great for cooking with because it's unstable at high temperatures (unlike our aforementioned coconut oil) but the research shows this isn't actually the case. Polyunsaturated fats like vegetable oils can become unstable at moderate to high temperatures, but not monounsaturated fats like olive oil; it is much more resistant to oxidation than we had assumed.

What's more, olive oil is a great source of Vitamin E which actually increases the stability and the antioxidant capacity of refined olive oil.Another study also tested out the stability of olive oil under deep-frying conditions. It found that vegetable oil was highly susceptible to oxidation but the olive oils, especially extra-virgin olive oil, performed really well. Spanish researchers also showed olive oil was far better in this regard compared to sunflower oil.

THE FINAL VERDICT

There isn't a real winner in the olive oil versus coconut oil debate.Although coconut oil is touted as being the better option for high temperature cooking, studies have shown that olive oil doesn't fare nearly as badly as some people would suggest.

You're maybe best picking one of the two, over other oils like vegetable, sunflower or any polyunsaturated types but as to what option you go for, it comes down to preference. What do you like the taste of and what goes best with the meal you're making? Like many aspects of nutrition, there isn't a golden rule and there isn't one clear cut answer. Until there is, I'll have both in my cupboard.

65

Health Tips / Top signs of alcohol addiction

« on: August 20, 2015, 03:00:20 PM »

Yes, life is stressful these days. And a growing trend is reflecting how the working executives are handling the stress of everyday life.

Several corporates are choosing to deal with the tension of workplace by heading to pubs on a more than regular basis. Friday nights have turned to drinking nights for office goers and grabbing a beer on weekdays is not a big deal. Sound familiar? It is important to recognize the signs of alcohol addition and pull the plug before it turns into a full blown addiction.

Top signs of alcohol addiction

1. You need a drink every time and the time of day does not matter. You have no power over how much alcohol you consume.

2. You wake up looking for a drink. It may seem unrealistic but alcoholics will have and prefer to have a drink in the morning.

3. You drink to get back to the feeling of high. This feeling makes you forget reality but eventually you need to realise you can't run from your problems.

4. You experience withdrawal symptoms associated with addiction like sweating, shivering, loss of taste and you experience frustration.

5. Your dependence on alcohol cuts you out from daily activities and socializing.

6. It's an addiction when people who love you can see your fall from glory. When your friends see the road to destruction or your friends isolate you, then you need to step back and ascertain the course your life has taken.

7. You will also experience weight loss and digestive problems.

Alcohol addiction has destroyed families and even lead to bankruptcy. But there is no harm in having alcohol occasionally if you know your limit and remember to drink responsibly.

66

Food / Nutritious breakfast food after a good night’s sleep

« on: August 20, 2015, 02:58:36 PM »

Don't take the saying 'Breakfast is the most important meal of the day,' lightly. Try these easy to make breakfast recipes which will help keep you energized all morning.

After getting a good night's rest, your body needs to refuel and to ensure productivity throughout the day, your first meal of the day should be healthy, balanced, and nutritious. A strong cup of coffee with a slice of toast alone for breakfast is not the best solution. It is important to add ingredients that burn energy slowly like whole grains, fibre and proteins to keep you full for a longer time and a little bit of unsaturated fat. Completely avoidable are bad carbs that are full of sugar which can give you extreme highs and lows and saturated fat which builds up cholesterol.

So, along with your regular tea and coffee, try whipping up one of these easy breakfasts for a healthy morning routine that will give you the much necessary energy boost.

Oats - Packed with filling fibre this is the best diet for a staple breakfast. You can sweeten it with your choice of fruits and honey while for a spicy version make oats with salt and spices.

Smoothies - A quick-to-make breakfast option, smoothies made by blending chunks of fruits or green, leafy vegetables along with water or yoghurt is quite filling too.

Whole-grain cereals - Choose from whole-grain or bran cereals which have fibre along with essential nutrients like iron and protein. Mix in with skimmed milk with as little or no sugar added.

Toast with tomatoes - Toasted whole-grain bread topped with tomato slices, sprinkled with herbs like basil, thyme and pepper makes for a tasty breakfast treat.

Curds with fruits and nuts - If you can have curds in the morning, take a bowl of your favourite chopped fruits, add nuts and curds to it. Drizzle honey and add some mint for a refreshing salad.

Eggs - Remember the best time to eat eggs is for morning breakfast, so whip up an omelette with vegetables, fry your eggs or have them boiled, they are one protein-packed and heart-healthy food.

67

Football / Rakitic: If Pique insult was a red card, we´ll have seven sent off per match

« on: August 19, 2015, 04:08:51 PM »

Barcelona midfielder Ivan Rakitic says Gerard Pique's red card for telling an assistant referee "I s*** on your whore mother" sets a dangerous precedent.

Pique is alleged to have made the remark during the second leg of Barca's 5-1 aggregate defeat to Athletic Bilbao in the Supercopa de Espana, with the defender having raged at the lack of an offside decision against striker Aritz Aduriz.

Despite apologising for his behaviour, Pique denies making the insult, but could be left facing a lengthy ban.

"I am worried about the ban because he's such an important player," said Rakitic.

"I'm also concerned about such a sending-off like he was given, as I'm sure he said what he did with no real bad intention, it was just nerves.

"If that was a red, each game would end with seven players having been sent off. I hope that his punishment is not too severe."

68

Reduce Fat /Weight Loss / Dieting missteps to avoid

« on: August 19, 2015, 04:05:43 PM »

When on a diet, there are many common temptations that we fall prey to. Following these steps can stop you from needlessly piling on those kilos.

It's been two weeks since you replaced the white rice in your kitchen with the brown variety and a week since you started eating salads without the dressing. The weighing scale, though, refuses to budge. What are you doing wrong? In spite of stringent measures, there might be a few mistakes that have slipped through the cracks.

Losing weight is tough. It gets tougher when circumstances encourage bad eating habits. "The tough part is to understand one's metabolism and see what we are doing wrong. We should then make requisite changes," shares dietician Sheela Tanna.

DIETING MISSTEPS TO AVOID

IN BETWEEN BITES

Snacking is vital to the human body.If we don't snack in between, we will be ravenous at dinner and have huge helpings later. The trick is to know how much and what? "Eating potato chips and guzzling HOT tea and coffee as a filler in between meals is not advisable. Hot beverages cut down one's appetite and the relief they provide is nothing more than a temporary sugar rush," informs Tanna.

DIET FIXER:
Stock up on nuts and dry fruits. You can also try khakras, boiled chickpeas (channa), cut fruits and vegetables. Avoid things with high salt content.

TOO MANY DISTRACTIONS

The work space is not devoid of temptations. The smoke break, mid-morning coffee, and the occasional birthday cake and the mandatory evening drinks with co-workers -the opportunities are endless. The numerous cups of caffeine during the day only add to the inches. The workspace is a minefield for people trying to make healthy diet choices. "The biggest mistake is to skip breakfast. Then the moment you reach office, you start looking for food," shares dietician Sukhda Bhatte-Paralkar.

DIET FIXER:
Opt for low-sugar or sugar free alternatives, such as green tea. Instead of having that samosa with tea coffee in the evening, eat popcorn. Ask the canteen for egg white omelettes. Don't keep a supply of biscuits or spicy treats handy.

EATING THE SAME AS YOUR PARTNER

Used to be much slimmer before you met your significant other? Then, his/her eating habits could be partly to blame for your weight gain. Our diet choices mirror those of our partner's."If he/she likes junk food -you will also end up eating the same thing. For eating still remains a social, family affair," says Bhatte.

DIET FIXER:
Find a middle ground. Make sure you cater to your needs as well when you STOCK up on groceries.

EATING OUT

Once in a while, eating out breaks the monotony. But you have to be careful if dining out is a regular fixture on the weekly calendar. "In a city like Mumbai, working people eat out quite frequently. The key is to not have greasy gravies and butter based dishes," says Tanna.

DIET FIXER:
One can steer clear of heavy cream-based pastas and can stick to grilled stuff. "Start with clear soup. The tandoori platter is a good selection as well. As this is a habit of sorts, one will have to look for healthier choices to order," adds Tanna. One can opt for grilled chicken or fish. Avoid bread and dessert.

If alcohol is a must, try sticking to only wine.
​
If you don't want to succumb to mistakes, you need a lot of willpower. Here's how you can boost it:

TAKE ONE STEP AT A TIME

Don't try and eliminate unhealthy food items from your diet all at once. Try doing it one element at a time. "It takes 21 days for the body to adjust to a new diet. If you try and do it all at once, it will not last," adds Bhatte.Drink tea/coffee without sugar.

HAVE A DRINK OF WATER

When you return home after a stressful day at work, don't reach out to food immediately. There are times when our bodies read thirst as hunger. Have a glass of water, so you know if you are really hungry.

TAKE IT SLOW

Our brains take at least 20 minutes to realise that we have eaten our full. Eat slowly or otherwise you will end up eating more than you need. Chew your food slowly. This gives your brain time to read the signals from your digestive system.

EAT BEFORE YOU SHOP

Don't go grocery shopping on an empty stomach. Always eat before you go to the market. This way you will only buy what you need.

LOAD UP ON VEGETABLES

Increase your salad and vegetable intake to half of what you eat for a meal. Vegetables are highly nutritious and low in calories. Their high fibre content will also keep you full for longer.

69

Eyes / Ways to avoid eye infection during monsoons

« on: August 18, 2015, 03:10:12 PM »

During the monsoon, the eyes are susceptible to various types of infections. Here's how to steer clear of them

While we take several health precautions during monsoons — be it avoiding street food or not getting drenched — most people forget to protect their eyes from the onslaught of rains. During this season, our eyes are susceptible to various types of infections — the most common being conjunctivitis. Here's how some simple measures can keep trouble at bay...

Infections galore
Wet surroundings, high levels of humidity, stagnant water and a general dip in hygiene — a scenario that typifies the Mumbai monsoon — brings along with it a host of eye infections. Says consultant ophthalmologist Dr Ryan D'Souza, "This, coupled with a general decrease in immunity due to associated infections and allergies, especially of the paranasal sinuses and upper respiratory tract, make the eyes more prone to various ailments."

Conjunctivitis on the rise
Conjunctivitis is a highly contagious eye infection that's common during monsoon. The last three weeks have witnessed an increase in its incidence in Mumbai. "Conjunctivitis cases are reported every monsoon, but this year, it is manifold," says consultant ophthalmologist Dr Keiki R Mehta, adding that the infection is caused either by enterovirus or adenovirus. While the latter causes hemorrhagic conjunctivitis — 10 to 20% of the cases belong to this category — the former leads to pharyngoconjunctival fever, which includes sore throat, fever and conjunctivitis.

General physician Dr Saleem Tole, who has encountered about 20 to 25 cases of conjunctivitis in a month, has observed that in about 10 cases patients have complained about blurry vision. "The blurring of vision aspect is something that I haven't come across before. This mostly happened during summer but it can't be totally ruled out during the monsoons," he says.

Symptoms
The symptoms of normal conjunctivitis include the sensation of a foreign body in the eye, watering, discharge and redness. Usually, one eye gets affected followed by the second. The inner corners of the eye and the inner parts of the lids swell and turn red. Watery, mucous or pus-like discharge glues the lids. The infection lasts for three-to-five days and antibiotic eye drops are administered for relief.

"Irritation and heaviness of eyes, sensitivity to light, red spots — small or big, swelling of the glands in front of the ears, fever and common cold with throat ache can be associated with certain subtypes of viral conjunctivitis," adds Dr Mehta.

Precautions
-Conjunctivitis spreads through direct contact. So, affected persons must avoid crowded places.
-Avoid air-conditioned places as the infection spreads faster in such an atmosphere.
-Isolate personal belongings — cosmetics, soaps, towels, pillow covers, etc.
-Use disposable tissues instead of handkerchiefs or towels to dab (do not rub them) your eyes.
-Keep washing your hands. Gently dab the tears to prevent hemorrhages or red spots.
-Do not sleep on the unaffected side.

Other common eye infections

Eye stye
This causes a lump along the eyelid. "It is a bacterial infection caused by the blockage of the ducts of the glands present in eyelids," explains ophthalmologist Dr Anagha Heroor. Eye stye can be cured with wet and warm compresses. In case of increased irritation and pain, antibiotics and nonsteroidal, anti-inflammatory medication are prescribed.

Cornea ulcers
Frequent rubbing, especially by contact-lens wearers, may contaminate the external surface of the eye. It could result in a serious, potentially blinding condition called corneal ulcer. "This is typified by redness, moderate to severe pain, increased watering and sensitivity to light. It may also be associated with a yellowish-green sticky discharge and white lesions on the pupil of the eye," explains Dr D'Souza. This condition needs immediate medical attention. Once the symptoms start, wear protective eyewear and avoid contact with the eye till a doctor examines you.

Dry eyes
Dry eyes in monsoon? Yes, exposure to cold air and wind can cause this condition. "Our eyes require constant flow of tears — moisturising is a must to sustain vision. An imbalance in tear flow may cause dry eyes, which leads to irritation and blurred vision. This condition can also be caused by excessive heat, smoke, fumes and chemicals. Though curable with eye drops, surgery may be required in some cases," says Dr Heroor.

Don't play doctor
Whatever be the nature of your eye infection, don't self-medicate. Steroid eye drops — available over-the-counter — can worsen the infection. In severe cases, it could even lead to corneal ulcers and blindness.

70

Pain / 15 foods that fight osteoporosis

« on: August 18, 2015, 03:08:20 PM »

Osteoporosis is a disease wherein the bones become very weak and fragile. People with osteoporosis have an increased risk for fractured bones, even from minor falls or accidents.

It is always considered that elderly women are prone to osteoporosis, but this is not true. Damage to the bone starts at an early age. In order to maintain strong and healthy bones and prevent osteoporosis, you need to take certain precautions from an early age. Today, Dr. Kamna Desai gives us some tips. Follow these 15 tips to improve your bone status and avert osteoporosis...

Milk and milk products
Include a healthy proportion of low fat milk and milk products (cheese, yogurt, paneer, skimmed milk powder) in your meals. The calcium and proteins in the milk makes the bones strong and healthy.

Nuts
Having a fistful of nuts daily provides one's body with the required minerals like calcium, magnesium, manganese and phosphorus. Almonds and Pistachios in particular are good sources of calcium.

Vegetables
Include brocolli, chinese cabbage, cauliflower, beetroot and okra in your daily diet to strengthen your bones.

Ragi
Ragi has around 330 mg to 350 mg of calcium per 100gms of dry weight which makes it one of the most sought after cereal for improving the bone status.

Dates
Dates are particularly good sources of calcium with manganese. Copper and magnesium helps in improving the bone mineral density.

Sunlight
Some amount of sun exposure is required to produce vitamin D beneath our skin. Vitamin D along with calcium helps in strengthening the bone health of individuals

Fruits
Include fruits like like oranges, guava, strawberries, and pineapples etc, these fruits will provide vitamin C to the body which in turn will strengthen our bones. Also include banana and apple.

Dark green leafy vegetables
Though dark green leafy vegetables are touted as one of the major means for improving one's calcium status.

This one could be tricky because spinach has good amount of calcium but the presence of oxalate prevents the absorption of calcium.

Instead opt for collard greens, mustard greens, methi, amaranth, mustard green and turnip greens for getting enough calcium in the diet.

Pulses
100gms of Black gram dal (urad dal) has around 200mg of calcium. Also soyabean, Horsegram, lima beans and lentils can be included in one's daily diet to get the required quota of calcium.

Egg
Eggs are a good source of many minerals. Eggs are one of the only foods that contain naturally occurring vitamin D.

Physical activity
20-30 mins walking daily helps stop further weakening of bones. Weight bearing exercises such as low impact aerobics, stair climbing, running, skipping helps to strengthen our bones.

Calcium fortified foods
One can rely on calcium fortified foods (orange juice, soy beverages, tofu products, rice milk, etc) these days to ensure that they are getting enough calcium to support a healthy structure.

Omega 3 fatty acids
These can have a positive impact or even prevent serious degenerative illnesses rheumatoid arthritis and osteoporosis.

One can get omega 3 fatty acids from various seeds like pumpkin seeds and flaxseeds or fish oils.

Calcium supplementation
Opt for calcium asparginate or calcium citrate tablets to improve your bone structure.

Fish
Deep water fishes like sardines, salmon, tuna and mackerel have good amounts of calcium and other minerals. These fishes when consumed with their bones increase the calcium three folds.

Also a word of precaution - Cut back on cigarette smoking and excessive alcohol intake as it depletes the calcium levels in the body. Also cut back on your salt consumption and avoid salty foods as it leaches the calcium out of the bones.

71

Blood Pressure / Top 20 tips to manage cholesterol levels

« on: August 17, 2015, 03:10:48 PM »

Cholesterol is one of the leading causes of heart disease. Want to stay away from this threatening problem?

Besides your genes, your lifestyle also plays a major role in helping you fight cholesterol. Try these simple tips shared by Sunita Pathania - Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai and you will be to life a cholesterol free life.

Tip to manage cholesterol levels # 1: Eat less meat
Red meat is known to increase cholesterol levels, so minimise the consumption of meat in your diet. Even if you're consuming meat, make sure that you eat lean meat. Stay away from beef, pork and lamb and instead eat fish.

Tip to manage cholesterol levels # 2: Get fibre
Include at least 5 to 10 grams of fibre in your diet daily. This will better your chances of keeping your cholesterol levels from rising by almost 5 percent. In order to get sufficient fibre in your diet, start your day with oatmeal for breakfast and add a large number of vegetables to your diet.

Tip to manage cholesterol levels # 3: Go for a cholesterol test
To avoid your cholesterol risk, opt for a cholesterol test at regular intervals. This will help you know the risk of developing bad cholesterol in your body and by know this, you can take adequate steps to stay safe and healthy. A good cholesterol test will help to identify cholesterol particles or small dense, artery damaging cholesterol particles present in your body.

Tip to manage cholesterol levels # 4: Adopt a low-fat diet
By adopting a low-fat diet, you automatically reduce the risk of developing cholesterol in your body. Include lots of fruits and vegetables in your diet. Besides, also add nuts and seed and whole grains to your diet.

Tip to manage cholesterol levels # 5: Use unsaturated vegetable oils
To reduce your risk of increasing your cholesterol levels, Sunita says, "reduce the consumption of oil in your diet. If you want to use oil, then choose unsaturated vegetable oil like canola oil, olive oil, soyabean oil."

Tip to manage cholesterol levels # 6: Exercise regularly
Try to include 30 minutes of exercise in your life daily. Exercise is one of the best ways to ward off the dangers of cholesterol, because it helps you to maintain a healthy weight. Add exercise to your daily routine to reduce your changes of getting heart disease.

Tip to manage cholesterol levels # 7: Eat fish
Most fish are high in omega-3 fatty acids, which are an efficient cholesterol lowering compound. Add fish and fish oil to your diet, at least 2-3 times a week, to maintain your cholesterol and triglyceride levels.

Tip to manage cholesterol levels # 8: Eat nuts as snacks
If you are hungry in the evening, eat nuts, instead of indulging in unhealthy food. Eating nuts helps lower heart disease. Besides, nuts are not only healthy, but are also very filling.

Tip to manage cholesterol levels # 9: Maintain a healthy weight
To ward off cholesterol, it is very important for you to maintain a healthy weight. Find out if you are in a healthy weight level, by using a BMI calculator, and if you find that you are in the obese category, make an effort to reach your ideal weight.

Tip to manage cholesterol levels # 10: Watch your portion size
At times, when we see good food at the table, we go berserk and fill our plates with everything possible. If you want to avoid getting high cholesterol, then watch how much you eat. By balancing your portions, you can help lower your cholesterol and lose weight at the same time.

Tip to manage cholesterol levels # 11: Walk for life
Ditch the elevator and take the stairs, because the more you walk, the better you're chances are of keeping high cholesterol at bay. Walking is one the best forms of physical activity and it is also cheap and convenient. So next time instead of getting into your car, try walking if it is a short distance.

Tip to manage cholesterol levels # 12: Limit egg consumption
Eggs have always being considered the "enemy", when it comes to cholesterol or heart disease. But you can include eggs in your diet, but make sure you don't overdo it, and use very little oil.

Tip to manage cholesterol levels # 13: Drink green tea
If you are a tea lover, then substitute your regular tea with green tea. Green tea contains catechins, which helps to lower cholesterol risk. Thus, add this healthy cuppa to your diet, to gain long-term benefits.

Tip to manage cholesterol levels # 14: Add veggies to your plate
Eating various vegetables is one of the best ways to lower cholesterol risks. A variety of vegetables also helps to boost health as they supply a range of vitamins, minerals and antioxidants to your body.

Tip to manage cholesterol levels # 15: Eat flaxseeds
These tiny seed can help check your cholesterol levels, by decreasing bad cholesterol. Flaxseed contains omega-3 fatty acids, which helps to ward off high cholesterol.

Tip to manage cholesterol levels # 16: Sleep well
Make sure that you are getting enough sleep daily. A good night's sleep helps to heal your body, maintains the blood sugar level and improves your overall health and mental health. Besides, it will also help to avoid your cholesterol risk.

Tip to manage cholesterol levels # 17: Avoid smoke
Smoking is the root cause of all deadly diseases, including cholesterol-related problems. Excessive smoking lowers the levels of HDL "good" cholesterol and is a major risk factor for heart disease. So, if you want to lead a long healthy life, quit smoking.

Tip to manage cholesterol levels # 18: Add garlic
Garlic contains organo-sulphur. This component helps reduce the level of bad fats in the blood, increases the excretion of total fat, helps in transporting cholesterol in the liver and reduces the adhesiveness of human blood platelets. Just consume 2-3 cloves of garlic per day.

Tip to manage cholesterol levels # 19: Do some cardio workouts
Cardio is the best way to sweat it out and burn calories. Regular cardio exercise at home or at the gym will keep your cholesterol levels in check.

Tip to manage cholesterol levels # 20: Drink alcohol in limit
Drink no more than two glasses of alcohol, if you want to protect your heart. Alcohol is very dangerous as it raises the cholesterol levels. So, drink sensibly and occasionally to live a cholesterol free life.

72

Stomach / Treat digestive problems naturally

« on: August 17, 2015, 03:07:56 PM »

Often, we rely on OTC drugs and quick fixes when dealing with random stomach pains or even long-term digestive issues. But with natural remedies, you can say goodbye to your digestive maladies and you don't have to worry about the side effects either.

If minutes after finishing your meal, you begin experiencing mild aches or heaviness in your stomach and flatulence, don't worry, there is nothing to be embarassed about.

Says general practitioner Dr Vaibhav Shetty, "People tend to ignore conditions like flatulence or stomach pains and bloating after meals. They feel that it isn't something serious - but even if it is not serious, it should not happen at all. Many times, incorrect eating habits, or eating the wrong foods, or even a sedentary lifestyle may cause digestive problems."

Pay attention to any changes in your body's responses to food, drink and lifestyle, Dr. Shetty says. "Our digestive system normally rings the first alarm bell in response to deeper issues. Ignoring a problem only makes it worse," he goes on to add.

But natural remedy practitioners believe that treatments begin at home. "Our ancestors knew what they were doing when they used herbs, flowers, leaves and roots in medicine," says holistic practitioner Deepali Udhas. "There are many herbs that can treat our digestive ailments simply and without causing harmful side effects."

Herbal infusions:

These are extremely useful for those suffering from gas and bloating. They absorb the extra gas arising from the intestines during digestion, calm the stomach and also remove toxins from the blood. Those suffering from irritable bowel syndrome and intestinal infections can benefit from infusions of lemon, basil, ginger, peppermint and chamomile. Simply steep for 10 minutes in hot water, strain and drink at least twice a day, generally an hour after meals.

If your problem is a chronic one, you might have to take a supplement comprising the herbs triphala and guggul twice a day, apart from a herbal infusion.

Candida in the digestive tract:

Candidiasis, if left unchecked, can play havoc with your digestion. Though it is not very serious, it can be difficult to control, especially with a poor diet.

Instantly eliminate sugars from your diet, even sugars from fruit such as chikoos and mangoes. Cleanse your system with a cup of green tea first thing in the morning. After every meal, chew on fennel seeds and drink a glass of warm water. If you have been suffering from painful stools, it is a good idea to stay away from processed foods altogether, as well as red meat and egg yolks. Try a stomach cleansing treatment from a recommended Ayurvedic or panchkarma practitioner.
Superfoods that help:

Following a practice of eating a cup of yoghurt with every meal will go a long way in alleviating your digestive problems. Avoid mixing sugar or salt in your yoghurt when you eat it. For those with loose motions connected to drinking milk or eating processed foods, a bowl of yoghurt on an empty stomach will calm the system to a great extent and aid digestion.

Also add a dash of lemon juice to your sabzi or even your morning omelette - the enzymes in lemon break down toxins in the system and aid digestion. Other foods to help digestion are onions, garlic, flax seeds, papaya, pineapple, pumpkin seeds, cabbage, oily fish, leafy vegetables and steamed broccoli.

Keep your kidneys happy:

Doctors recommend that a glass of warm water first thing in the morning revs up the kidneys. If you can, try and eliminate sugar from your first cup of tea or coffee of the day - sugar makes the kidneys work harder. Also, try cutting down your intake of salt for the same reason. The best way to keep your kidneys working well is to drink lots of water throughout the day and not hold the urine in for more than a few minutes after you feel the urge to use the restroom.

Exercise:

Even a brisk walk will eliminate toxins from the body through sweat. Every morning, before the sun rays become too harsh, go for a brisk walk after drinking a glass of warm water and lemon and a teaspoon of honey. Not only will this drink attack the fat cells in the abdomen area, combined with physical activity, it will get your system up and running. Also, after every meal, take a short walk so that your digestive system doesn't become sluggish.

Do not sleep on a full or empty stomach:

The number of hours that we sleep, our timings, and whether we sleep right after a meal, all determine how our food will get digested.

Ideally, you should go to bed, two hours after consuming your dinner. After you wake up, you should consume breakfast within an hour. Putting too much food into your stomach or eating too little or too late can disturb your digestive rhythms. Not paying attention to these details will cause gas to develop in the stomach.

Stay happy:

Research has shown a direct link between a person's mood and his or her appetite and digestion. Try to remain calm even under stressful situations, and never take work home. At meal times you sjould not appear stressed or anxious, because it causes the system to slow down. Switch off your phone when you're eating, hang out with positive people that make you laugh, or if you are alone during meal times, read a good book or listen to peppy music.

73

Health Tips / Tips to keep your mind sharp

« on: August 16, 2015, 06:39:51 PM »

Treat your brain right if you want it to be in great working condition even when you are 80, says a new study. Here are simple steps to stay bright and active.

Here are simple lifestyle changes that will help you stay sharp as the years go by.

In the 30s
Floss every day:What do loving licorice and hating the idea of flossing have in common? Both can contribute to plaque on your teeth, which is surprisingly bad for your brain. "The plaque between teeth can cause an immune reaction that attacks arteries, which then can't deliver vital nutrients to brain cells," says Michael Roizen, MD, co-author of YOU—The Owner's Manual: An Insider's Guide to the Body that Will Make You Healthier and Younger. Solution? Floss every day. Can't remember? Keep the floss where you store your morning makeup.

Go fish: Look to the sea for healthy ways to feed your brain. DHA, a type of omega-3 fatty acid found in salmon, trout, and some fortified foods such as yogurt, is a super saver for your memory. "DHA decreases arterial inflammation and improves repair of the protective sheath around nerves," Dr. Roizen says. "The result is less age-related memory loss, less Alzheimer's disease, less depression, and a quicker mind."

In the 40s
Steal your kids' toys: There's a new version of that Rubik's Cube that you loved as kid. It's the 3-D-like Rubik's 360, and it's probably good for brains of any age, because it sharpens flexible problem-solving skills, says neuropsychologist Karen Spangenberg Postal, PhD, president of the Massachusetts Psychological Association. The key: As you play, you're working on your memory, strategy, and spatial skills - all required for improving brain health - at the same time. What if you always found the Cube endlessly frustrating? No worries: Any game that stretches your thinking is helpful.

Just do it: Elevating your heart rate three times a week for 20 minutes, even just by walking, bathes your brain in oxygen and helps it grow new cells. "Aerobic exercise is two to three times as effective as any known brain-training activity," says Sam Wang, PhD, associate professor of neuroscience at Princeton University and co-author of Welcome to Your Brain: Why You Lose Your Car Keys but Never Forget How to Drive and Other Puzzles of Everyday Life. If you have no time for the gym during the week, that's OK: Recent research shows moderate to vigorous exercise even just once a week (say, a weekend jog) makes you 30 percent more likely to maintain your cognitive function as you age.

Start a bridge club: If book clubs bore you and dinner parties leave you exhausted, then maybe a brisk game of bridge is just what the doctor ordered. The combination of strategy and memory in bridge challenges the brain to learn new information and exercises cells so they don't die, Dr. Postal says. Plus, socializing while playing cards adds a level of unpredictability that gives your brain a charge, something solo games don't offer. Bridge is definitely on the comeback, so you can learn to play through a community college or continuing education program, or hire a private instructor for lessons.

In the 50s and onwards
Use chopsticks: "Studies show that engaging the concentrated areas of nerve cells in your fingertips directly stimulates your brain," says Maoshing Ni, PhD, author of Second Spring: Dr. Mao's Hundreds of Natural Secrets for Women to Revitalize and Regenerate at Any Age. Truth is any fingertip activity, using chopsticks, knitting, or even rolling a pen or pencil between your fingers, also helps your brain by boosting your circulation. And good circulation helps eliminate waste products that can prevent nutrients from reaching your brain.

Play electronic games: No, you're not too old for a Wii or one of the new handheld brain-exercise games. And it may even be good for you, since simply trying something new gets your brain juiced, says neuropsychologist Reon Baird, PhD, of the Long Beach Memorial Medical Center. "When that something new is a video game, you'll stimulate different parts of the brain that you don't normally use on a day-to-day basis," she says. Try Brain Challenge for the Wii or Brain Age for the Nintendo DS. If that's too techy for you, play along with Wheel of Fortune or Jeopardy! on TV, Dr. Baird says. Challenge your know-it-all spouse to make it more fun.

Be careful with meds: If you ache every time you work out and never sleep well due to night sweats, there's a pill for that. But be careful: Research in Clinical Interventions in Aging reveals that nonprescription sleep aids may cause some "cognitive impairment", like confusion, in older adults. How much is unknown, but you're probably familiar with the next-day grogginess. And the medicine known as diphenhydramine (found in many allergy medications and nighttime pain pills) has an "anticholinergic" effect; it blocks communication between nerve cells. Talk with your doctor about other remedies like relaxation or cognitive therapy for sleep problems.

74

Health Tips / 5 effective 10 minute workouts for busy people

« on: August 16, 2015, 06:37:52 PM »

'Lack of time' is the most common excuse for people missing workouts. Luckily, exercise sciences have recently emphasized that short duration workouts can have great health benefits as well.

In fact, some experts believe that time-saving workouts are efficient and attract better attendance from participants. The key lies in intensity, structure and goals. Today, strength and fitness coach, Arnav Sarkar, tells us about such 10 minute workouts for busy people - all targeted towards getting us fitter and stronger. Let's get going!

Circuit 1 (weights)
- Dumbbell clean and press 8 reps
- Lunges 8 reps
- Push ups 8 reps
- Barbell rows 10 reps

Rest 1-1 ½ minutes and repeat for another 2 rounds

Circuit 2 (bodyweight)
- Push ups 6 reps
- Reverse lunges 6 reps
- Hindu push ups 6 reps
- Bodyweight squats 12 reps
- Side bridges 6 reps each side

Try to get as many rounds of this circuit as you can in 10 minutes

Circuit 3 (bodyweight and rope jumping)
- Push Ups- 10 reps
- Jump Rope- 100 as fast as you can
- Lunges- 8-12 reps on each leg
- Jump Rope- 100 as fast as you can
- Pike Walk- 5 times
- Jump Rope- 100 as fast as you can

Try to get 2 rounds in 10 minutes of the above circuit

Barbell complex
- 5 rows
- 5 hang cleans
- 5 front squat-push press
- 5 Romanian deadlift
- 5 deadlift

Do all the 5 exercises with the same barbell and without keeping the bar down till all the 25 reps in one round is done. Then rest for 1 ½ minutes, and repeat for another 2-3 rounds.

Sprints
- Warm up with a 400 metre jog and some light calisthenics. Then try to get as many 50-100 metre sprints as you can in 10 minutes.

75

Cricket / Proteas replace de Kock with Van Wyk for Kiwi ODI, T20 series

« on: August 11, 2015, 11:44:40 PM »

South African wicketkeeper-batsman Quinton de Kock has been dropped from the team's limited overs squad for the series against New Zealand.

Wicketkeeper-batsman Morne van Wyk has come in as a replacement for him .

Selection convener, Linda Zondi described Quinton de Kock is an outstanding talent, and hoped that the South Africa A tour of India would present him with best opportunity to rediscover his form.

South Africa will play two T20s and three ODIs against New Zealand.