New Delhi, October 17, 2017 : Saying no to sweets becomes near impossible around Diwali, making many conscious of their weight, calories and sugar level going up. Be active and restrict to two drinks to enjoy festivities with full fervor.
Here’s how you can keep up with your fitness this Diwali! Nutritionist Nmami Agarwal and Preeti Kakkar, nutritional expert at Credihealth, have listed what people can do to celebrate guilt-free Diwali:
Plan your day: If one meal goes for a toss, make sure the rest of the meals are on track. For instance, if you’ve reserved a table for dinner, then make sure your breakfast, lunch and snacks are balanced and healthier.
Festival and alcohol: Just restrict to two drinks. Alcohol dehydrates your body. Avoid taking cocktails and aerated drinks too as they give you just extra calories.
Be active: Physical activity will keep your metabolism active too. No matter what, engage in at least 20 minutes of physical activity every day. It can be in the form of dance, walk, jogging or yoga. You may find it hard to believe, but Surya Namaskar is the best way to fight exhaustion.
Don’t give up on sweets: It would be a crime to cut out the sweets entirely during this season. So, choose the healthier options and watch your portion size. Go for dry fruit, phirni, kheer, dark chocolate and date mithai instead of other sugar-loaded sweets.
Hydrate well: Don’t wait for the thirst to strike. Keep hydrating yourself at short intervals. Moreover, it will keep you stay full and energized in the rush of all preparation. (IANS)
Yoga being the ultimatum for a good respiratory system
Smog, the choking threat which has landed the national capital in a pollution emergency, has been the cause of many respiratory problems in children and adults. When your daily commute feels like living on the edge, what are your other outdoor activities supposed to feel like?
According to the Environmental Protection Agency (EPA), it is dangerous to breathe when there is too much smog. Smog contains ozone particles, and elevated ozone levels can have a variety of negative effects on your lungs.
While it is advised to stay indoors when the air is toxic outside, a more practical solution would be to establish a habit of cleansing your respiratory organs through Yoga.
If Yoga has been shown to improve the quality of life of lung cancer patients, it could definitely do wonders against other respiratory issues. Here are a few asanas you could try to give you relief from chest congestion, respiratory flues and discomfort in breathing.
* Pranayama: This has proved beneficial for those suffering with bronchitis or lung congestion.
How to do it:
1. While performing pranayama one should make sure that his or her back is straight and should concentrate on the breathing.
2. Sahaj Pranayama, which is also called easy breathing, involves breathing a few times deeply.
3. Inhale through the nostrils for five counts and hold the breath for 10 counts.
4. Exhale through the mouth for 10 counts; this has to be repeated 10-12 times.
* Adho Mukha Svanasana: This posture strengthens the chest muscles and expands the lung region, increasing its capacity.
How to do it:
1. From table top position, tuck your toes, straighten your legs and lift your hips towards the ceiling.
2. Adjust your hands forward a bit, if necessary, and spread your fingers.
3. Keep your spine long, and your head and neck in line with your spine. Hold for one minute.
* Bhujangasana: This asana opens up the heart and lungs and gives them a good stretch.
How to do it:
1. Lie on your stomach; engage your back muscles in lifting your head and upper torso.
2. Align your elbows underneath your shoulders for support.
3. Open your chest and relax your shoulders away from your ears.
4. Look straight ahead and hold for one minute.
* Sukhasana: This heavy breathing seated position relieves yourself from stress, anxiety and exhaustion.
How to do it:
1. Sit erect, with the feet stretched out towards the front.
2. Now cross the legs in such a way that the knees are wide, shins are crossed, and each foot is placed under the knee. Knees must be bent, and legs should be tucked into the torso.
3. Feet must be relaxed, and the outer edges must rest on the floor while the inner edges must arch on the shins. Look down on your legs, must see a triangle formed by shins that are crossed and both the thighs.
4. Back must be balanced in such a way that the tailbone and the pubic bone are at equal distance from the floor.
5. Place the palms stacked up in your lap. Or you can also lay them on the knees palms up or palms down.
6. Elongate the tailbone, and firm up the shoulders. But make sure the lower back is not arched in such a way that it pokes the lower ribs forward.
* Marjari Asana: This involves deep breathing, which in turn expands the lungs and boosts blood circulation.
How to do it:
1. Begin with Adhomukhi Swanasana
2. Lean forward and place your knees down on your mat
3. Inhale, look up and relax
4. Inhale as you drop your knees
5. While navigating back, shift the body weight from the knees to palms and feet.
(Akshar is founder and course director of Bengaluru’s Akshar Yog. The views expressed are personal. He can be contacted at firstname.lastname@example.org) (IANS)
New Delhi, November 10, 2017 : Regular consumption of alcohol may significantly increase your risk of developing several cancers, experts have warned.
Drinking alcohol whether, in light, moderate or heavy quantity is linked with increasing the risk of cancer of various types, including those of the breast, colon, esophagus and head and neck, experts from the American Society of Clinical Oncology (ASCO) said in a statement. Moreover, not only does excessive alcohol consumption cause cancer, it also can delay or negatively impact cancer treatment, the experts noted.
“Even moderate alcohol use can cause cancer. Therefore, limiting alcohol intake is a means to prevent cancer,” said lead author Noelle K. LoConte, Associate Professor at the University of Wisconsin in the US.
“Just like people wear sunscreen to limit their risk of cancer of the skin, limiting alcohol intake is one more thing people can do to reduce their overall risk of developing cancer.”
Further, while many studies have considered some type of alcohol to be beneficial, experts noted that alcohol in all forms raises the risk of cancer.
“People typically don’t associate drinking beer, wine, and hard liquor with increasing their risk of developing cancer in their lifetimes,” said Bruce Johnson, President at the ASCO.
“However, the link between increased alcohol consumption and cancer has been firmly established and gives the medical community guidance on how to help their patients reduce their risk of cancer,” said Johnson in a paper published in the Journal of Clinical Oncology.
Besides raising awareness on the link between alcohol and cancer, the experts also recommended some measures – such as regulating alcohol outlet density, increasing alcohol taxes and prices, maintaining limits on days and hours of sale, enhancing enforcement of laws prohibiting sales to minors and restricting youth exposure to advertising of alcoholic beverages – to reduce excessive alcohol consumption. (IANS)
Indulging in smoking or drinking alcohol may not only damage your teeth but also lead to increased incidences of failure in dental fillings, warned researchers.
The findings, led by researchers from the University of Pittsburgh, showed that within two years of the dental procedure, Dental fillings failed more often in patients who drank alcohol, while the overall filling failure rate was higher in men who smoked.
Furthermore, people with a difference in the gene for matrix metalloproteinase (MMP2) — an enzyme found in teeth — were at increased risk of Dental filling failure.
This could be because MMP2 might be able to degrade the bond between the filling and the tooth surface, potentially leading to failure, the researchers said.
The results, published in the journal Frontiers in Medicine, suggest that genetic analysis might help dentists to personalize treatments for their patients, which could lead to improved outcomes.
“A better understanding of individual susceptibility to dental disease and variation in treatment outcomes will allow the dental field to move forward,” said Alexandre Vieira, a researcher from the varsity.
“In the future, genetic information may be used to personalize dental treatments and enhance treatment outcomes,” Vieira added.
For the study, the team from America and Brazil analyzed dental records of 807 patients. Fillings can fail for a variety of reasons, including re-emergence of the initial tooth decay or the filling becoming detached.
The researchers also examined if newer composite resin Dental fillings are as durable as traditional amalgam fillings, which have been in use for more than 150 years but which contain mercury, a toxic metal.
The researchers found that overall, there were no major differences between patients receiving amalgam or composite Dental fillings in terms of filling failure rates. (IANS)