HEALTHY HABITS FOR CITY WOMEN

HEALTHY HABITS FOR CITY WOMEN

·         Whether you’re studying or working or just hanging out, city life can take a toll on your health.

·         Here are some easy ways to stay fit and healthy.

1. Exercise

·         Cities are mostly designed to make a person inactive.

·         That’s why it’s important to make exercising a priority and take an hour out at least 5 times a week for a workout.

·         Exercising not only keeps you in shape, but it also releases pheromones, which are known to have a positive effect on your mood.

2. Take time out for yourself

·         Your life is busy, but make sure you take some time everyday for yourself.

·         Paint, cook or meditate – just remember to make yourself a priority.

3. Health check-ups

·         Typically, in India we don’t take periodic health checks seriously.

·         It’s important to realise that one visit a year to the doctor can prevent so many visits in the future.

·         This is especially true for women over 30.

·         Speak to your doctor about getting a mammogram, Pap smear and bone density check right now.

·         You’ll be ensuring many years of good health in the future.

4. Sleep

·         A productive day is dependent on the quality of sleep you’ve had.

·         Make sure you get the hours of sleep your body needs.

5. Stay hydrated

·         One thing that gets missed out in the busy city life is drinking water.

·         Carry a bottle with you and try and drink at least 2 litres a day.

·         Fresh lime-water or herbal teas are also good substitutes, but avoid sugary aerated drinks.

6. Eat well and regularly

·         When you are working late and are hungry, you often eat a samosa or some other fast food.

·         But your body deserves much better than such stuff.

·         Make eating regular meals a priority in your life to stay healthy.

·         Good food with balanced nutrients also helps to keep your skin glowing and your hair shiny.

7. Plan

·         Women tend to balance many responsibilities everyday which can lead to stress - one of the biggest causes of many diseases today.

·         One tip to staying stress-free is to plan things in advance.

·         Writing things down will allow you to take only an amount you can handle, and delegate whatever possible, everyday.

8. Look after your skin

·         The pollution levels in the city can take quite a toll on your skin.

·         Make sure you wash your face at least twice a day.

·         This should be followed even if you’ve been at home all day.

·         Also, don’t forget that all-important sunscreen.

9. Be responsible for your own sexual health

·         Whether you’re in a long-term relationship or dating sporadically, you have to be responsible for your own health and safety.

·         Don’t leave anything to chance and find a suitable contraceptive.

·         Also, sexually-transmitted illnesses can happen to anyone, so make sure you indulge in safe sex using a condom.

10. Stay happy

·         Mental well-being is as important as physical health.

·         Chat with your girlfriends, go on a vacation or indulge in some retail therapy.

·         Make sure you do something that makes you happy.

CAR SAFETY FOR YOUR CHILD

CHILD’S SAFETY IN YOUR CAR

·         Children below 13 years should not be in the front passenger seat.

·         Beyond 13 years age, they should have proper booster seats to allow the seat belt to fit snugly across the chest and tops of thighs.

·         If the car has passenger side airbags, the seat should be pushed back to give inflating space.

·         Buckle children travelling at the back in child or infant seats.

·         Make use of convertible seats for the baby and slightly older child.

·         No child should be travelling in a car unless properly strapped in.

·         Activate the child locks on the doors and windows so that they deactivate the handles and switches on the rear doors.

·         Use an infant seat, facing backwards, for children of 1-2 years.

·         After they are 2 years, switch to a front facing child seat.

·         No single seat will work for both a 2-year old and a 12-year old, so you will have to discard them accordingly as he grows older.

·         If the seat does not fit snugly around your child, it is useless.

·         Read instruction manuals on the correct installing and using them.

·         If you need to use padding to prevent slouching, use it at the sides, never in the front or back, where it can harm the harness.

·         Change the seat when the shoulders go above the anchor points.

·         If you need to keep him warm, put a blanket over the harness.

·         Retrofit the older cars which do not have seat belts at the rear used to install child seats.

·         Never leave your child alone in a locked car, especially one standing in the hot summer sun.

·         There have been instances of children, even older ones, dying of heat and suffocation after being left in a car, as temperatures can go well past 60 degrees Celsius.

·         There can be other problems too, such as brakes being released and getting trapped in the boot.

·         Finally, set a good example for your child by buckling up and securing yourself too.

CORPORATE DRESSING

CORPORATE DRESSING

FOR MEN

·         A smart business suit is a must in every working man’s wardrobe.

·         Opt for one with a suitable length.

·         Suits in black, creams and beiges are preferred.

·         Choosing an interesting option, which can be paired with a coloured shirt, also works well.

·         Men should ensure their tie compliments the shirt.

·         Avoid any loud colours or cartoon printed ones.

·         Black or brown brogues work well with most outfits.

FOR WOMEN

·         A smart business suit is a must in every working woman’s wardrobe.

·         Opt for one with a suitable length.

·         Suits in black, creams and beiges are preferred.

·         Choosing an interesting option, which can be paired with a coloured shirt, also works well.

·         Ladies should go easy on their accessories and keep jewellery to the minimal.

·         Stud earrings, and a small pendant on a chain works just fine.

·         Avoid large neckpieces and ensure your shoes are not too fancy either.

PARTY-PERFECT HAND AND FEET CARE TIPS

PARTY-PERFECT HAND AND FEET CARE TIPS

  

1. GLOVE PROTECTION

·         Wear gloves while washing clothes, dishes, and other household work like gardening, etc.

·         Use a sunscreen lotion on your hands and feet before going outdoors, as they are the most exposed part of your body.

2. MOISTURISER

·         After washing your hands, gently pat them dry with a towel immediately and apply a moisturizer.

·         Always moisturize, after you’ve done things like washing dishes.

·         Loss of moisture from your hands will make the skin dry and flaky, in turn leading to wrinkles.

·         Use a hand cream and wear socks to protect from feet-swelling.

3. NAIL CARE

·         Regularly visit a parlour for a manicure.

·         Get your nails filed, cuticle massaged and your nails polished.

·         If you feel there is a discolouration in your nails, use lemon oil.

4. NIGHT TREATMENT

·         Use your night face cream on your hands at least twice a week, to avoid their ageing.

·         Try wearing cotton gloves to seal in the moisture before sleeping.

·         Apply a body lotion to your elbows and soles every night to keep them soft and supple.

5. HOME TREATMENT

·         Soak your hands for about 10 minutes in warm water, with a teaspoon of almond oil.

·         To remove dead skin, mix some salt with lemon juice and rub gently for 5 minutes.

·         You can also dip your hands in warm milk to make them supple.

·         The calcium in the milk works to strengthen nails as well.

6. CHAPPED LIPS

·         Use a lip balm to soften and pamper chapped lips.

·         Lip balms contain fine moisturizing properties that protect the lips against dry elements.

·         It is also a source of Vitamin E, which is known for fine elasticity.

ESSENTIAL FOODS FOR MALES

ESSENTIAL FOODS FOR MALES

·         A healthy eating also depends on your gender.

·         Men and women have their own set of dietary requirements because of their own unique health concerns.

·         Here are some foods all men should eat.

 

1. Tomatoes

·         Lycopene, found in tomatoes, reduces cholesterol, and risk of heart disease, colorectal cancer and prostate cancer.

 

2. Blueberries (neel badri)

·         Blueberries are another fruit that reduces risk of prostate cancer, due to their high levels of proanthocyanidins.

·         Blueberries are also effective in reducing risk of heart disease, Type 2 Diabetes and age-related memory loss.

 

3. Brazil nuts (trikon phal)

·         Brazil nuts are packed with selenium, a powerful antioxidant, which can boost sperm health and motility.

·         Selenium is also great for lowering "bad" cholesterol levels, preventing blood clots and lifting your mood.

 

4. Broccoli (hari phoolgobhi)

·         Broccoli, along with other cruciferous vegetables like cabbage and sprouts, contains a chemical, sulphoraphane.

·         It reduces men's risk of developing bladder cancer, prostate cancer and colorectal cancer.

 

5. Oysters (ghonga machli)

·         Oysters are the highest natural source of zinc, essential for healthy sperm production, testosterone levels and sexual health.

·         Zinc deficiency is responsible for hair loss in men.

6. Whole grains

·         Whole grains are great for our health due to their high levels of vitamins, minerals and fibre.

·         Most whole grains, including brown rice and oats, are particularly rich in B vitamins, which are good for general well-being and can also help prevent depression.

·         Individual B vitamins can also benefit male health in various ways.

·         Folate (vitamin B9) can keep sperm healthy, while biotin (B7) can help prevent hair loss.

·         Silica, also present in whole grains, helps with healthy hair growth.

 

7. Eggs

·         For men suffering from hair loss, eggs are an excellent source of protein, which is essential for hair growth, as well as being rich in biotin (vitamin B7).

·         Egg yolks are also a good source of iron, which prevents hair loss caused by anaemia.

8. Pomegranate juice (anaar)

·         Pomegranates are packed with antioxidants, vitamins and minerals.

·         Drinking this juice can help lower cholesterol, which can be high in many men as young as their 20s, and prevent hypertension.

·         Drinking just one glass of pomegranate juice a day can dramatically slow down the progress of prostate cancer.

 

9. Garlic (lehsoon)

·         Garlic is well known for boosting heart health.

·         Regularly eating garlic lowers men's cholesterol levels.

·         Regularly eating garlic and onions helps lower men's risk of developing prostate cancer.

10. Salmon (machli)

·         Salmon is not only a great source of protein, but it is an excellent source of omega-3 fatty acids, which can help address many of men's most common health complaints.

·         Omega-3 fatty acids enable lowered levels of "bad" cholesterol and can also reduce risk of many illnesses, including heart disease, colorectal cancer, prostate cancer and depression.

 

 

 

PARTIAL PARALYSIS OF STOMACH MUSCLES

DIABETIC GASTROPARESIS

·         Diabetic gastroparesis, or delayed gastric emptying, is a medical condition caused by partial paralysis of the stomach muscles.

·         It leads to food remaining in the stomach for much longer than normal, and can occur in both type 1 and type 2 diabetes.

·         It is more common in type 1 diabetics, particularly those with poor glycemic control.

·         Normally, strong muscular contractions squeeze the food down from the stomach into the small intestine in peristaltic waves for further digestion.

·         Gastroparesis occurs when the vagus nerve, which controls these contractions, is damaged, affecting the contraction of the gastrointestinal muscles, and preventing the stomach from emptying its content at a normal pace.

·         Diabetes can damage the vagus nerve if blood glucose levels remain high over a prolonged period.

SIGNS AND SYMPTOMS

·         Nausea

·         Vomiting of undigested food

·         Early satiety and lack of appetite

·         Heartburn

·         Abdominal bloating

·         Pain in the upper abdomen due to spasms of the stomach wall

·         Erratic blood glucose levels

·         Weight loss

·         Consumption of high-fibre, oily and spicy foods and carbonated drinks increase these symptoms.

COMPLICATIONS

·         General malnutrition, chronic fatigue and weight loss because of poor calorie intake.

·         Bacterial infection from the fermentation of undigested food.

·         Intestinal obstruction due to solid masses of undigested food.

·         Fluctuations in blood glucose levels because of delayed and unpredictable gastric emptying.

DIAGNOSIS AND MANAGEMENT

·         Evaluate any gastrointestinal symptoms in diabetics to rule out gastroparesis.

·         Adequate glycemic control remains the primary goal of treatment.

·         Appropriate dosage and intake of diabetic medications, monitoring of food intake and blood glucose levels are of utmost importance.

·         The mainstay of medical treatment includes anti-emetic and pro-kinetic therapy.

·         Therapeutic endoscopy may be beneficial in some cases.

·         For patients not responding to medical therapy, there are other medical interventions possible.

SUGGESTIONS FOR DIETARY MODIFICATIONS

·         Eat smaller, but more frequent meals.

·         Include low-fibre diet.

·         Avoid tea, coffee, alcohol, tobacco and chewing gum.

·         Avoid late evening snacks.

ESSENTIAL FOODS FOR FEMALES

ESSENTIAL FOODS FOR FEMALES

 

·         A healthy eating also depends on your gender.

·         Men and women have their own set of dietary requirements because of their own unique health concerns.

·         Here are some foods all women should eat.

 

1. Figs (anjeer)

·         They contain many vital minerals and vitamins.

·         Among these, iron and calcium are particularly beneficial.

·          Iron is essential for menstruating women.

·         Calcium is important for post-menopausal women, who are more prone to osteoporosis.

 

2. Flax seeds (alsi)

·         They are a good source of Omega-3 fatty acids which are linked to reduced risk of breast cancer and heart disease.

·         Their anti-inflammatory properties help in preventing arthritis.

·         Their digestive benefits also help irritable bowel syndrome.

 

3. Milk

·         It is a great source of calcium, which is extremely beneficial to women's health, particularly when combined with vitamin D.

·         Its consumption can prevent osteoporosis as well as ease, or even prevent symptoms of post-menopausal syndrome.

 

4. Oats (jayi)

·         They are packed with health-boosting nutrients for females.

·         Oats are great for heart health, digestion and blood pressure levels (with hypertension affecting many women over 50).

·         They also contain vitamin B6, which can help prevent post-menopausal syndrome and mood swings.

·         They also contain folic acid, which can prevent birth defects in babies, when consumed before and during pregnancy.

 

5. Salmon (machli)

·         It is rich in iron, which is essential for premenopausal women.

·         It is also packed with omega-3 fatty acids, which can help beat depression and prevent mood swings.

·         It helps in babies' intelligence when eaten during pregnancy.

 

6. Spinach (palak)

·         It is rich in many vitamins and minerals, chiefly magnesium.

·         Magnesium helps in reducing the physical symptoms of post-menopausal syndrome in women, including reduction of swelling, breast tenderness, bloating and weight gain.

 

7. Tomatoes

·         They contain a pigment, lycopene, which is a carotenoid.

·         Lycopene is effective in preventing breast cancer.

·         It also helps reduce risk of heart disease.

 

8. Walnuts (akhrot)

·         Walnuts are packed with omega-3 fatty acids, antioxidants and phytosterols, besides calcium, magnesium and folic acid.

·         They help to reduce women's risk of developing breast cancer.

·         Their high omega-3 content also helps bone health, arthritis pain and depression.

 

9. Cranberries (karonda)

·         Cranberries help in reducing risks of breast cancer and heart disease.

·         They also prevent and cure urinary tract infections such as cystitis, which is eight times more likely to occur in women than men.

·         Drinking two glasses of cranberry juice a day can prevent the symptoms of common urinary tract infections in women.