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With 80 percent of chronic disease attributable to lifestyle and linked environmental factors and within the lifestyle hierarchy, poor diet being the most important contributor, the coronavirus pandemic has not only added to our vulnerability and lack of immunity, “but also taught us to look to a brighter future,” says a new book by a leading NHS-trained cardiologist and a pioneer of lifestyle medicine.
“What has been missing from the mainstream media discussion and public health messaging surrounding the virus is that the underlying root cause of these conditions is related to lifestyle (fuelled by the environments in which we grow, live and work) and that dietary changes alone, as my own medical experience with patients, has also demonstrated, could rapidly and substantially improve many of these risk factors,” Dr. Aseem Malhotra writes in “The 21-Day Immunity Plan — How to Rapidly Improve Your Metabolic Health and resilience to Fight Infection” (Hatchette).
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“Beyond my observations as a medical scientist and my duties as a clinical doctor to share knowledge on the link between metabolic health and immunity,” what Covid-19 has also done is to expose areas in health systems and personal well-being “that have long been neglected, and in themselves have made us more vulnerable to such a pernicious virus”, Malhotra writes.
“But in spite of the tragedy, the disturbing statistics and heartbreaking stories that have collectively gripped the world, we can draw from the lessons the virus has taught us and look to a brighter future,” he adds.
Malhotra then presents his 21-day immunity plan, adding for good measure that lest it is mistaken as a quick-fix measure, his experience is that three weeks “is that for most people it takes…to break any habit, or for many what is a form of addiction to sugar and ultra-processed food” – these two being the bugbear of major health issues.
“Over the course of the three weeks, you will follow an eating plan, you will be required to move your body daily, carry out breathing exercises, monitor and improve your sleep habits, and by seeking to reduce your stress and improve your mental well-being by making a concerted effort to nurture and celebrate time with friends and family,” Malhotra writes.
Quite naturally it begins with EAT.
So, “Enjoy” three meals per day maximum, at least two-four tablespoons of extra virgin olive oil daily, one small handful of tree nuts (walnuts et al) daily, at least five-seven portions of a variety of fibrous vegetables and low-sugar fruits a day, vegetables in at least two meals a day and oily fish (salmon, mackerel et al) at least three times a week.
Want to read more in Hindi? Checkout: पुलिस स्मृति दिवस 2020 : देश के पुलिसकर्मियों की अमर कहानी
“Avoid” all added sugars, fruit juice, honey, and syrups; avoid all low-quality carbohydrates and starchy foods that lack fiber, and avoid all ultra-processed foods.
“Fast” by gradually reducing the time window in which you eat from 12 hours to eight hours – ultimately aiming to fast for 16 hours a day and for your eating window to be between 10 a.m. and 6 p.m., 11 a.m. and 7 p.m. or 12 p.m. to 8 p.m. “Eat according to your hunger levels…if you feel you need to eat three meals in that short time frame, that’s fine, but many people get by with just two and they include some healthy snacks in-between”, Malhotra advises.
“Move” — go for a brisk walk of at least 30 minutes on five days each week; you want to aim to get your heart rate within a range of 50-70 percent of your maximum, which is related to your age; to calculate this, deduct your age from 220 – for example, if you’re aged 40 then the figure would be 180; if you’re starting to exercise like this for the first time, then start with 10 minutes and gradually build up; do not sit for more than 45 minutes at a time – take two-minute movement breaks.
“Breathe” in slowly, slowly, counting for five seconds in your head and then breathe out; another technique is to breathe in for four seconds through the nose, hold it for seven seconds, and then exhale for eight seconds; start for 10 minutes every day and then build up to 20 and even 30 minutes.
“Socialise” – make an effort to increase the time spent with friends and family each week; its’ not just good for mental health but also helps mitigate stress.
“Sleep” a minimum of seven hours each night.
Has something been left out? You bet it has!
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Can I consume alcohol? It’s good to have a few days completely off alcohol each week, but if you do like a tipple, then stick to the current recommended limit of 14 units (50 ml) a week and drink like they do in the Mediterranean – no more than a glass of red wine with your evening meal, which at that dose may even provide a benefit in protecting your heart.
If I’m a vegetarian or vegan can I follow the 21-day plan? Yes, although if you’re vegan don’t forget you’ll likely need a Vitamin B-12 supplement.
At the bottom line, what after 21 days? “If it’s going well, and you’re starting to see results, just carry on,” Malhotra writes, by “sticking to the 80/20 rule” of following the plan for at least 80 percent of the time.
“The time for action on metabolic health and investment in well-being is long overdue. If we don’t act, there may even be more misery and devastation when the next pandemic comes around,” Malhotra concludes. (IANS)
The Centre on Wednesday directed all Union Ministries and Departments to clear Air India's dues immediately. An office memorandum from the Finance Ministry's Department of Expenditure said: "Recently, the Government of India has decided to disinvest Air India, and the process of disinvestment of Air India and Air India Express is ongoing.""Air India has stopped extending credit facilities on account of purchase of air tickets. Therefore, all Ministries or Departments are directed to clear Air India's dues immediately." "Air tickets from Air India may be purchased in cash till further instructions."
In 2009, the Centre had mandated that Central government officers travel via Air India for all official purposes including availing of LTC. On Monday, conglomerate Tata Group entered into a share purchase agreement with the Central government for buying out the latter's stake in national carrier Air India, Air India Express, and AISATS.
Earlier, a Letter of Intent was issued to the Tata Group. After the SPA, Tata Group would need to fulfill the conditions precedent in the agreement before taking over the airline. The rest of the transaction is expected to be completed by December.
Tata Sons' subsidiary Talace emerged as the highest bidder for the national carrier under the divestment process. Talace had quoted an enterprise value of Rs 18,000 crore for 100 per cent equity shareholding of the Centre in Air India along with that of Air India Express and AISATS. (IANS/ MBI)
Keywords: India, air India, ministers, government, purchase, dues, Tata group, centre
Sports betting has been around for centuries for the audience to not only watch the sport but to get more deeply involved in the match. It is a fun and often profitable activity for the viewer to win some extra fortune or simply get some extra sweat while watching the game. At first glance, sports betting may look like it's pure luck, but when you indulge deeper into the activity you realize it is more of a calculative and research activity than just pure luck. We must note that yes, luck does play a certain role to some extend but a win is not completely dependent on luck, if you're putting your bets on a certain team you have to make sure to do some research about the players on the team, history of wins and losses of the team and compare the probability of winning and then place bets.
Even though sports betting has existed since the ancient era, it was not until recently that it became increasingly popular among the youth. This happened due to the legalization of the activity and the rise of online sports betting. The technological revolution has expanded the sports betting industry, offering the bettors new markets and ways to bet. The only major difference between online bookmarkers and traditional brick-and-mortar venues of sports betting is that now you can place bets online from your mobile devices, laptops, computers etc.
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Online sports betting allows the sports enthusiastic bettors to place their sports bet online from wherever they are on real-life happening sports events. For instance, if there is a match between Chelsea F.C. and Machester United in the English Premier League, you can place wagers on either of the team to win from your comfort space, on your device and if you correctly predict the outcome, you'll win money.
How to Bet on Sports?
Sport betting gives more thrill and involvement in the sport to the bettor.Istockphoto
Now that you understand the basic mechanism of sports betting, how and where should you place your bets? For new bettors, sports betting can be a little intimidating because you're putting real money as stakes and no one wants to lose it. Here are the steps to place your sports bets online:
Choose a betting site: The first step to placing your sports bets is to find a reliable sports betting site. BetRivers sportsbook is one of the most popular sports betting sites in the US which also has a mobile app. It has a solid design with intuitive navigation, user friendly and polished layout.
Sign up: After choosing the website, you must sign up and provide simple details like your name, email address, age etc. to verify your proof of identity and if you're legally allowed to start betting in the state or not.
Deposit money in your online sportsbook: Once you've registered an account, you can immediately deposit some money and place your bets on the sport of your choice. Most online sports betting platforms accept numerous deposit methods. BetRivers accepts various methods like online banking, Paypal, Visa, Mastercard, pay+, etc; and withdrawing money is as simple as depositing the amount.
ALSO READ: The Growth of The Sports Betting Market
Locate the market: Before placing your first bet, pinpoint the sports you want to place bets on, then select specific competitions or leagues that interests you the most. Then you need to find a team you want to bet on. Do some research on the odds and market. Once you've made up your mind you can bet your money on your prediction.
Place your first bet: Once you're certain about your bet, you're required to enter the amount you want to bet. Most sites give you a preview of how much a bettor stands to win in the bet slip. If you're satisfied with the odds, you can happily hit the button to confirm your bet and wait for the results.
Enjoy the game: The bet has been placed, the game has started, now all you need to do is sit back, relax and watch the game and let your bet come in.
Disclaimer: (This article is sponsored and includes some commercial links)
It is indeed good news that the book showcasing the wisdom of India in the eyes of Western intellectuals is getting due recognition and appreciation from other states and abroad. After Karnataka and Punjab, the Government of Assam has recently consented to translate the research-based book by Shillong-based author - Shri Salil Gewali titled "Great Minds on India". The Chief Minister of Assam - Shri Himanta Biswa Sarma was amazed to know that so many top western scientists and philosophers have drawn a considerable amount of inspiration from ancient scriptures of India, particularly in the studies of modern physics, linguistic and astronomy. In the recent meeting with the author, the Chief Minister had highly appreciated Gewali's book and promised to read it thoroughly. Gewali's book was also approved for translation in the year 2020 by the former Chief Minister – Shri Sarbananda Sonowal but due to COVID-19, the translation work was delayed.
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Furthermore, the two scholars from Canada --- Dr Hema Murty -- Air Space Engineer at the University of Toronto, and Dr. Harsh H Thakkar of Sheridan College of Brampton, Ontario have sought permission from Mr. Gewali for the translation of 'Great Minds on India' into the Sanskrit language. After the translation, the Sanskrit edition will be published and circulated and utilized by Samskrita Bharati of Canada, besides its other branches in India, USA and UK. Gewali says that the book that has been praised by countless scholars and publication by the Government of Karnataka and Punjab has so far been translated into thirteen languages, including German.
'Great Minds of India' by Salil Gewali is an impressive compact book discussing the power that Indian ancient wisdomFile
A university scholar from Winchester, United Kingdom - Ms. Janet Murphy remarks:
" 'Great Minds of India' by Salil Gewali is an impressive compact book discussing the power that Indian ancient wisdom, thought and way of life had an impact on western minds, especially those who are of great historical significance, such as Voltaire, Albert Einstein, Ralph Emerson, Julius Robert Oppenheimer, Mark Twain, HG Wells et al. It is hoped all right-thinking scholars will find Gewali's work extremely applaudable."