Get a grip! Study finds weak handshakes linked to higher chance of heart attack, stroke

A strong handshake has always been seen as a sign of strength and power, but it now seems there's a more significant advantage to a firm grip – longer life. According to a new study, a weak squeeze is linked to a greater risk of heart attack and stroke.

The Canadian-led study, published in the Lancet medical journal, measured the health of 139,691 patients over a four-year period. The participants, aged 35-70, hailed from 17 culturally- and economically-diverse countries.
 
During check-ups, patients were asked to grasp a Jamar dynamometer – an instrument that measures muscle strength – as hard as they could.

Every 5kg (11lb) decline in grip strength was linked to a 16 percent increased risk of death from any cause, a 17 percent greater risk of cardiovascular death, and a 17 percent higher risk of non-cardiovascular death.

The decline was also associated with a 7 percent increased risk of having a heart attack, and a 9 percent increased chance of a stroke.

The results remained the same once other factors – age, physical activity, alcohol and tobacco use, education level and employment – were taken into account.
The study found that grip strength is a “stronger predictor of death than systolic blood pressure.”
“We think it fits the measure of someone’s frailty, and frailty can be thought of as your ability to withstand having a disease,” said Dr. Darryl Leong, an assistant professor of medicine at McMaster University in Hamilton, Ontario, who led the investigation.

However, there was no link between handshake strength and diabetes, respiratory disease, fractures, or injuries from falls.
Leong said that “grip strength could be an easy and inexpensive test to assess an individual's risk of death and cardiovascular disease.” He added that the findings would be of particular interest to developing countries, where health diagnostic equipment is less available.
"A [handgrip dynamometer] is cheap and reusable. The test is really quick and easy to do. In resource-challenged settings this might be a useful test to identify patients that you think are at greater risk and need closer attention or might need more specific treatments," he said.

However, Leong said that more research is needed to determine whether improving muscle strength reduces such risks, adding that healthy grip strength seems to vary in different ethnic groups.
The countries involved in the study were Canada, Sweden, United Arab Emirates, Argentina, Brazil, Chile, Malaysia, Poland, South Africa, Turkey, China, Colombia, Iran, Bangladesh, India, Pakistan, and Zimbabwe.

Alzheimer’s may show in the brain 18 years before a patient gets diagnosed, according to a new study.

 

Alzheimer's Disease might be lingering in the brain nearly twice as long as previously estimated.
A new study, published last week in the journal Neurology, says cognitive signs can begin 18 years in advance of a diagnosis.
Earlier research had pinned the disease sometimes starting 10 to 12 years before symptoms appeared.
The number is based on memory tests administered to elderly people every three years for 18 years.
"The changes in thinking and memory that precede obvious symptoms of Alzheimer's disease begin decades before," said study author Kumar Rajan of Rush University Medical Center in Chicago.
But the results just paint a broad picture of Alzheimer's and cannot determine an individual's risk, he added.
The good news is that doctors may now have more time to intervene in a prospective patient's care to delay the effects of the degenerative disease, which affects 5.3 million Americans.

​2-week inactivity may leave kids with pensioner’s muscle strength – study

Parents who allow their kids to ditch football practice for video games may want to re-think their strategy. A new study says it only takes two weeks for children to lose one-third of their muscle strength, putting them on par with someone 50 years older.

The research, conducted by the Center for Healthy Aging and the Department of Biomedical Sciences at the University of Copenhagen and published in the Journal of Rehabilitation Medicine, immobilized one leg of both younger and older men by attaching a pad to that limb.
To determine the effects of immobilization on muscle mass, the researchers measured maximal voluntary contraction, leg work capacity, and leg lean mass by dual energy X-ray absorptiometry. Muscle biopsies were also performed, and were evaluated for fiber type, fiber area and capillarization.

The findings showed that it took just two weeks for the young participants to lose one-third of their muscle strength, leaving them with the same physical ability as someone 40 to 50 years older.

           

That loss in muscle strength is very similar to what is found in older men, according to researcher Andreas Vigelsoe.

“Having had one leg immobilized for two weeks, young people lose up to a third of their muscular strength, while older people lose approx. one fourth,” Vigelsoe said in a university press release.
The research also stated that while both young and older men lose muscle mass when immobilized for two weeks, young men lose more – 485 grams compared to 250 grams. However, young men have more to lose in the first place, as they carry approximately 1kg more muscle mass in each leg than older men.
But the “loss of muscle mass is presumably more critical for older people, because it is likely to have a greater impact on their general health and quality of life," researcher Martin Gram said.
Once the two-week immobilization period was over, the participants trained on a bicycle three to four times a week, for six weeks. Cycling was enough to regain muscle mass, but not muscle strength.
"Unfortunately, bicycle-training is not enough for the participants to regain their original muscular strength. Cycling is, however, sufficient to help people regain lost muscle mass and reach their former fitness level. If you want to regain your muscular strength following a period of inactivity, you need to include weight training," Vigelsoe said.
And although biking aided with the return of muscle mass, re-gaining it wasn't as quick or easy as losing it.
"It's interesting that inactivity causes such rapid loss of muscle mass, in fact it'll take you three times the amount of time you were inactive to regain the muscle mass that you've lost. This may be caused by the fact that when we're inactive, it's 24 hours a day," Gram said.

Diabetic? Then eat protein and veg before carbs, say scientists

A new study has revealed that eating protein and vegetables before carbohydrates can slow the release of sugar and keep us fuller for longer

A new study has revealed that the order in which we eat our food may be just as important as the foods themselves.

Research from Weill Cornell Medical College in New York suggests that eating the protein and vegetables on our plates before tucking into the carbohydrates not only keeps people fuller for longer, but helps control blood sugar levels.

The revelation could be particularly useful for diabetics, who must constantly control their blood sugar levels to avoid health complications.

Researchers from Weill Cornell Medical College in New York undertook the study on 11 obese or overweight people with type 2 diabetes, which occurs when the body does not make enough insulin or is resistant to insulin (the hormone which helps the body use glucose). Each of the participants was also taking a drug called metformin which helps to control blood sugar levels.

^{The study may mean that diabetics can enjoy their favourite foods, if eaten in the right order (ANDREW CROWLEY)}
Each participant fasted for 12 hours overnight before consuming a typical 628 calorie Western meal of protein, carbohydrates and fat. The meal consisted of a skinless chicken breast, buttered broccoli, salad, ciabatta bread and a glass of orange juice.
In the first week of the study, the group ate the bread and drank the juice first and then ate the protein and the veg 15 minutes later.


A week later, the participants ate the same meal in the reverse order, first eating the chicken and greens and then the bread and juice.
During both episodes of the study, researchers measured the blood sugar levels of each participant just before eating and then 30, 60 and 120 minutes after the meal.
The results showed that the blood sugar levels were 29 per cent, 37 per cent and 17 per cent lower when researchers checked them at 30, 60 and 120 minutes, respectively, when the group had eaten the chicken and veg first. Insulin levels were also lower when participants had eaten the veg and protein first.

^{The findings of the study may be beneficial to diabetics (ALAMY)}
Dr Louis Aronne, a senior author on the study, said: 'When we saw the result, we were really encouraged that this is something that could potentially benefit people.
'It also shows that highly desired foods can be a part of a diet if we sneak them in there."

Stress test

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What is it about our times that has made life so 'stressful'? Are times more difficult? Or is it that we have learnt to respond to situations differently? Well, it is a bit of both. No matter who you are — a full time worker, a parent, or even a movie star juggling 10 commitments — there's this sinking idea that stress is insurmountable. Here's the truth: You can't beat stress like an opponent in a tennis match, nor do you triumph over stress or crush it like a glass. Instead, you learn how to change your response to it, so you can control how upset you get at any given moment. Remember, the same boiling water which hardens the egg, softens a potato. Here are seven ways to free yourself from stress responses.

IDENTIFY THE SOURCES

The thought patterns that get you stuck are known as thinking traps, and mind reading is one of them. It assumes a few things. One, that if someone valued you, they would know what you're thinking, and second, that it's everyone else's job to anticipate your needs and wants. This creates stress and tension even in relationships. So, open your mouth. Communicate precisely what you need and why before you get annoyed. You can cut those emotional responses off at the pass, and change the nature of your present.

CHANGE YOUR PERSPECTIVE

Look away from your screen every 20 minutes at something 20 feet away for 20 seconds. Shifting your gaze (plus standing up for a few minutes every hour) can help break a stressful mind set, and give you a physical and emotional, shift in perspective. Talk with a colleague for a bit. Just that brief moment can carry you through a day and build your resilience against future stress.

RELY ON IMAGINATION

Think of a bitter, negative thought or habit into awareness, then picture it getting smaller and smaller, until it disappears like the setting sun. "Do this several times with memory, get into the details, until you notice that it no more concerns you. The visualisation technique breaks the grip of stressful thoughts and habits. It's a simple, powerful tool, as you use the power of your imagination to shift how you perceive the world.

BE HOPEFUL

Do you find yourself thinking, that you are helpless, that nothing can change the miseries of your life. When you catch yourself in this thought, stop and acknowledge the purpose of assuming the worst. What does holding onto this assumption do for you? Do you need it any more? Always know there is hope. You don't have to have all the answers to be able to take care of yourself and be open to the possibility of change. Be secure in the knowledge that you are fine where you are, you are meant to be where you are and things will change for you, when you change.

ADAPT TO THE STRESSOR

Try to view stressful situations from a more positive perspective. Look at the big picture. Ask yourself what are the lessons you are meant to learn from it. Perfectionism is a major source of avoidable stress. The goal should never be perfection. It should always be progress.

Beer benefits: Beer may help you with brittle bones

Beer benefits: Beer may help you with brittle bones 

According to the National Institutes of Health, dietary silicon in the soluble form of orthosilicic acid (OSA) may be important for the growth and development of bone and connective tissue and help reduce the risk of the bone-thinning disease osteoporosis. [Via]

However, there is no recommended silicon intake. Having said that, researchers of this study suggest that with a daily average intake of 20-25 milligrams of beer, one may provide wholesome goodness to their joints.

According to a study published in The Journal of Bone And Mineral Research, 'higher dietary silicon intake in men and younger women may have salutary effects on skeletal health.'

Many other studies in this area also support the fact that a glass full of beer may help in building better bones, all thanks to the high silicon content in it.

Beer Is a Rich Source of Silicon and May Help Prevent Osteoporosis

 Drinking Beer Could Help Prevent Weak Bones

 Study: Beer Can Help Women Protect Against Osteoporosis

Here are a few things you should be careful about before blindly believing these studies:

-Always make it a point to check the colour of the beer you are drinking.
-Always go for the ones that are pale in colour. The more golden or dark they are, the more you should avoid them.

-Don't believe anyone when they talk about the health benefits of fruit beers. Not only do hardly have any silicon content, they are loaded with sugar.

-Do a basic Google search and read about beer that strictly follows a barley malting process. Do not go for beers that are made from wheat, as they have low silicon content and cannot be the medicine for your bones. Moderation is the key here.

So, what are you waiting for? Here's raising a toast to your good health!

Top 8 best ways to lower your cholesterol

  

    

     Cholesterol is a fat-like substance that provides energy to the body's cells.  

Produced from the carbs and fats that we eat, cholesterol is extremely essential for the body to work in a proper manner; however, too much cholesterol in the body leads to its build-up in the walls of our arteries and this increases the risk of cardiovascular diseases. Thus, it becomes essential to lower cholesterol in your daily diet, especially if tests have proved that your levels are too high. Today, we are going to tell you about the top 8 best ways to lower your cholesterol levels. 

Quit smoking. Smoking results in the inner lining of the arteries, or the endothelium, getting damaged. The carcinogens and carbon mono-oxide present in cigarette smoke result in the arteries becoming more prone to spasms, thus leading to high levels of cholesterol in the blood. Cigarette smoking lowers a person's high density lipoprotein cholesterol (HDL) or "good" cholesterol while raising levels of low-density lipoprotein cholesterol (LDL) or "bad" cholesterol. At times, smokers can also suffer from heart palpitations that can affect their overall quality of life. 

Exercise most days of the week. Whether you are trying to prevent high cholesterol or you have already been diagnosed with it, exercise is great medication. It is no rocket science that exercise helps to lower high levels of cholesterol and keep heart diseases at bay. But the practical question that needs to be answered is "How low will my cholesterol levels go if I exercise regularly?"

Experts suggest that at least 40 minutes to 60 minutes of exercise on a daily basis helps in lowering 5 to 10% of LDL cholesterol and HDL cholesterol can be raised between 3 to 6%. Irrespective of whatever type, intensity and genre of exercise, you go for, it is an essential component of your cholesterol-lowering regimen.

Reduce saturated fats and banish trans fats from your diet completely. You should avoid fatty meats, egg yolks, fried foods, whole-milk dairy products and commercially baked products. This is because saturated and trans fats raise the LDL (bad) cholesterol more than the levels of dietary cholesterols itself. The recommended daily intake of saturated fat is 20 grams or less, so watch out for foods that contain high levels of saturated or trans fat and make sure you stay below the recommended daily level. 

Consume alcohol in moderation. Moderate consumption of alcohol consists of one to two alcoholic drinks per day for men and one alcoholic drink per day for women. However, if you exceed this amount then you are more likely to store fat and add to the luxury of your waistline, thus adding to your cholesterol levels. 

Lose weight if you are obese/overweight. Lose weight, if you are obese and particularly around your waist. Exercise daily. Any kind of additional activity will work as well; try your hand at a mix of activities like walking, weight training, aerobics, cycling, playing sports, as this will help increase good cholesterol and lower bad cholesterol and triglycerides.

Obesity can cause what's known as insulin resistance, a condition in which the body can't use the hormone insulin properly. Released by the pancreas, insulin turns glucose into the blood and then into energy. Insulin resistance often leads to two of the most dreadful lifestyle conditions- one is diabetes and the second one is high levels of cholesterol. 

Eat more spinach. Popeye the sailor was quite right when crediting his muscle power to this green leafy vegetable. It is believed that spinach contains around 13 flavonoid compounds which keep us away from cancer, heart diseases and osteoporosis. 1/2 cup of this lutein-rich food daily guards us against heart attacks. 

Go fish. Full of Omega-3 fatty acids, fishes are natural health wonders, which help in keeping heart diseases at bay. Avoid heart attacks, stroke and high cholesterol levels with the help of these potent nutrient-rich protein. According to medical experts, a diet rich in seafood, especially fish, helps in raising good cholesterol levels. Plant sources of omega-3s include soybeans, canola, flaxseeds, walnuts, and their oils.

Friends motivate us to drink more, reveals study

'When friends drink socially, whether they know it or not, they drink more because they are mimicking their friends'

Drinking with friends can push you to drink more, according to a new study.

Dr Ryan McAndrew, from Queensland University of Technology's Business School, said group dynamics played a big role in how much people drank when they were with their friends.

McAndrew's research suggests that excessive alcohol consumption could be curbed by offering alternative settings in which people could achieve the same satisfaction that motivates risky drinking.

As part of his research, McAndrew studied more than 250 drinkers aged 18-30.

"What we found is that when friends drink together their alcohol consumption can increase, with four main factors being responsible," he said.

"When friends drink socially, whether they know it or not, they drink more because they are mimicking their friends, they are conforming to their friends, they are winding down with their friends and they are enjoying the company of drinking with their friends," he said.

He said the strongest predictor of alcohol consumption was copying or mimicking behaviour, followed by the desire to wind down, then enjoyment and conformity.

McAndrew said the study also found the gender of the participant influenced alcohol consumption, with males on average drinking almost 25 standard drinks per week, double that of females who drank on average 11 standard drinks per week.

"When examining the effect of group gender composition, all girl groups drink for the same reasons as the all boy groups," he said.

"This is likely to be because traditional views around female intoxication have reduced, allowing mostly female groups to adopt similar drinking practices as mostly male groups," he said.

Drink up: 12 benefits of green tea we bet you didn't know!

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Do you drink green tea? If you are trying to improve your health or drop a few pounds, this ‘super-drink’ deserves your full attention.
Consumed for thousands of years, green tea has provided delicious medicinal benefits – weight management, disease fighting, energy boosting and stress reducing – to many cultures around the globe. Studies too show that the components found in such a small little teabag can do wonders for your health. If you look at the ingredients list for any fat burning supplement, chances are that green tea will be on there too.
According to Delhi-based dietician Simrann Saini, green tea can help you lose weight and lower your risk of becoming obese.
"Given that green tea can boost the metabolic rate in the short term, it could help you lose weight," she says.
So, drink up, because your overall health is about to get a lot better!
Here’s a list of some of green tea's amazing benefits – benefits that you may not have been aware of. Some of these benefits are still being debated, so please do your own research if you want to use green tea for medicinal purposes.


1  Weight loss
"Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories," Kolkata-based fitness expert Souman Bose told us. Several studies (including research at Penn State's College of Agricultural Sciences) show that green tea leads to decreases in body fat, especially in the abdominal area. One of these studies was a randomized controlled trial in 240 men and women that went on for 12 weeks. In this study, the green tea group had significant decreases in body fat percentage, body weight, waist circumference and abdominal fat. However, some studies don’t show statistically significant increases in weight loss with green tea, so this needs to be taken with a grain of salt. Bottom Line: Some studies show that green tea leads to increased weight loss. It is particularly effective at reducing the dangerous abdominal fat.

2     Diabetes
Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

3    Heart disease
Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.

4   Healthy teeth
Green tea can kill bacteria, which improves dental health and lowers your risk of infection. The catechins in green tea have other biological effects as well. Some studies (including a study recently published in the Journal of Periodontology)show that they can kill bacteria and inhibit viruses like the influenza virus, potentially lowering your risk of infections. Streptococcus mutans is the primary harmful bacteria in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay. Studies show that the catechins in green tea can inhibit the growth of streptococcus mutans. Green tea consumption is associated with improved dental health and a lower risk of caries. "Another awesome benefit of green tea, multiple studies show that it can reduce bad breath," Saini says. So, the catechins in green tea may inhibit the growth of bacteria and some viruses. This can lower the risk of infections and lead to improvements in dental health, a lower risk of caries and reduced bad breath.

5     Cholesterol
Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.

6      Alzheimer’s and Parkinson’s
Green tea is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice (in University of Missouri) showed that green tea protected brain cells from dying and restored damaged brain cells. According to Bose, green tea may protect your brain in old age, lowering your risk of Alzheimer’s and Parkinson’s. Not only can green tea improve brain function in the short term, it may also protect your brain in old age. Alzheimer’s disease is the most common neurodegenerative disease in humans and a leading cause of dementia. Parkinson’s disease is the second most common neurodegenerative disease and involves the death of dopamine producing neurons in the brain. Multiple studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, potentally lowering the risk of Alzheimer’s and Parkinson’s. "The bioactive compounds in green tea can have various protective effects on neurons and may reduce the risk of both Alzheimer’s and Parkinson’s, the two most common neurodegenerative disorders," Dr Anuj Kumar, a Delhi-based neurosurgeon tells us.

7       Brain function
Compounds in green tea can improve brain function and make you smarter. The key active ingredient is caffeine, which is a known stimulant. It doesn’t contain as much as coffee, but enough to produce a response without causing the 'jittery' effects associated with too much caffeine.

8       Blood pressure
Regular consumption of green tea is thought to reduce the risk of high blood pressure.

9       Depression
Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.

10   Anti-viral and anti-bacterial
Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.

11   Skincare
Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

12  Cancer
Antioxidants in green tea may lower your risk of various types of cancer. Cancer is caused by uncontrolled growth of cells. It is one of the world’s leading causes of death. It is well known that oxidative damage contributes to the development of cancer and that antioxidants can have a protective effect. Green tea is an excellent source of powerful antioxidants, so it makes perfect sense that it could reduce your risk of cancer, which it appears to do: Be it breast , prostate cancer, colorectal cancer. According to Kumar, green tea can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them. It is important to keep in mind that it may be a bad idea to put milk in your tea, because it can reduce the antioxidant value. Bottom Line: Green tea has powerful antioxidants that may protect against cancer. Multiple studies show that green tea drinkers have a lower risk of various types of cancer.

13  Stress
The thiamine in green tea has been shown to produce a calming effect. The only thing is that in order for you to feel less stressed you might have to drink 6 cups of it. This decaffeinated green tea acts as a perfect substitute for coffee.

How to drink green tea?

* Green tea may decrease the absorption of iron and folic acid. Therefore it is best to be drink tea between meals rather than using it as your mealtime beverage. Wait 1-2 hours between eating foods rich in iron and folic acid and drinking tea to maximize your absorption of these nutrients * Pour one cup of boiling water over 100g of Green Tea and leave to infuse for at least 30 minutes. *  Make a paste using this liquid and one teaspoon of baking soda, and use this to brush your teeth as usual.

5 most common regrets the dying have

Priorities become crystal clear when people know their days are numbered, Bronnie Ware realised while working with terminally ill patients. She shares the five most common regrets the dying have

For many years I worked in palliative care. My patients were those who had gone home to die. Some incredibly special times were shared. I was with them for the last three to twelve weeks of their lives.

People grow a lot when they are faced with their own mortality. I learnt never to underestimate someone's capacity for growth. Some changes were phenomenal. Each experienced a variety of emotions, as expected, denial, fear, anger, remorse, more denial and eventually acceptance. Every single patient found their peace before they departed though, every one of them.

When questioned about any regrets they had or anything they would do differently, common themes surfaced again and again. Here are the most common five:

1. I wish I'd had the courage to live a life true to myself, not the life others expected of me.
This was the most common regret of all. When people realise that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honoured even a half of their dreams and had to die knowing that it was due to choices they had made, or not made.

It is very important to try and honour at least some of your dreams along the way. From the moment that you lose your health, it is too late. Health brings a freedom very few realise, until they no longer have it.

2. I wish I didn't work so hard.
This came from every male patient that I nursed. They missed their children's youth and their partner's companionship. Women also spoke of this regret. But as most were from an older generation, many of the female patients had not been breadwinners. All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence.

By simplifying your lifestyle and making conscious choices along the way, it is possible to not need the income that you think you do. And by creating more space in your life, you become happier and more open to new opportunities, ones more suited to your new lifestyle.

3. I wish I'd had the courage to express my feelings.
Many people suppressed their feelings in order to keep peace with others. As a result, they settled for a mediocre existence and never became who they were truly capable of becoming. Many developed illnesses relating to the bitterness and resentment they carried as a result.

We cannot control the reactions of others. However, although people may initially react when you change the way you are by speaking honestly, in the end it raises the relationship to a whole new and healthier level. Either that or it releases the unhealthy relationship from your life. Either way, you win.

4. I wish I had stayed in touch with my friends.
Often they would not truly realise the full benefits of old friends until their dying weeks and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip by over the years. There were many deep regrets about not giving friendships the time and effort that they deserved. Everyone misses their friends when they are dying.

It is common for anyone in a busy lifestyle to let friendships slip. But when you are faced with your approaching death, the physical details of life fall away. People do want to get their financial affairs in order if possible. But it is not money or status that holds the true importance for them. They want to get things in order more for the benefit of those they love. Usually though, they are too ill and weary to ever manage this task. It is all comes down to love and relationships in the end. That is all that remains in the final weeks, love and relationships.

5. I wish that I had let myself be happier.
This is a surprisingly common one. Many did not realise until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The socalled 'comfort' of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again.

When you are on your deathbed, what others think of you is a long way from your mind. How wonderful to be able to let go and smile again, long before you are dying.

Life is a choice. It is YOUR life. Choose consciously, choose wisely, choose honestly. Choose happiness.

Dark chocolate eases PMS symptoms

Due to a monthly drop in estrogen and progesterone that procedes during periods, most of us get to experience these not-so-fun and disruptive symptoms.
These hormonal changes create a domino effect which results in yet another temporary drop in the "feel good" hormone serotonin as well as other endorphins.

Feeling irritated, depressed and tired are some of the common symptoms of PMS. These symptoms can last from three to seven days. While it may sound unpleasant, there are ways to alleviate your PMS symptoms.

Berries, calcium, vitamin E & B6 and magnesium are some elements that can help minimise the symptoms of PMS. Chocolate works wonders! Dark chocolate is known to contain magnesium and mood boosting omega 3 and 6 fatty acids that contains less sugar and no milk.

While PMSing, make sure to avoid foods that contain sugar, salt or caffeine. These foods lead to bloating, irritability, anxiety and depression which are associated with PMS.

Exercise is important too. Try and do moderate exercise, about 30 minutes of walking to lighten your mood and feel energetic.

Mental health: How stress affects your body

Stress is hardwired in most of us. When we hold back feelings, or when we are excessively competitive in everything we do, always in a hurry to get the work done, not satisfied with work or life, impatient or often carry office work home, then it's time to take a deep breath and blow off steam; in a positive manner.
If you're stressed out, it will show, especially if you are a Type A Personality. Our body is like a radar for stress; if you're losing it, you're losing your body. Today we walk you through the telltale signs of how stress affects your body. And it begins with your crowning glory - your hair.

Hair - You will lose or it will turn grey. Everyone falls victim to hair loss, even great leaders. The irony is that when you see your hair fall or see it turning grey, you stress out even further. So relax, the next person may have it worse than you.

Brain - This is when you think of Dr. Jekyll and Mr. Hyde. Stress is a trigger for headaches, insomnia, nightmares, depression, anxiety, mood swing, compulsive behaviour, to name a few. You will also feel light in the head, dizzy, experience difficulty in concentrating as well as have frequent racing or incoherent thoughts.

Mouth - Sometimes ulcers may not be linked to what you eat but, instead, be linked to the stress you feel. The other symptoms include jaw clenching, teeth grinding, stammering, dry mouth and problem swallowing. While it's easier said than done, try and be conscious of your mouth's movements when you're thinking hard or involved in a stressful situation.

Muscle - Body aches and muscle aches are a common complain, especially among office goers. Spasmodic pains in which your muscles twitch, are extremely debilitating to say the least. Triggered by stress on muscle groups or joints, these aches need rest and nourishment for proper rehabilitation - something that our stressful lives do not allow. Further, a weak muscle or imbalanced muscle group are easy prey for poor posture and stress-related injuries. Maintaining a good exercise routine and complementing it with adequate nourishment is the best way to fight such aches and pains.

Heart and Lungs - Stress is linked to cardiovascular diseases and hypertension. Chest pains and palpitations are not just related to cholesterol but also to stress. A heavy heart or an overwhelmed feeling adds more stress to your heart in more ways than one. Asthmatics can associate with this point. Stress makes it difficult to breathe and this results in constant sighing. Practise deep breathing exercises to fight the effects of stress on your heart and lungs.

Digestive tract - Your stomach is not a silent observer. Irritable bowls, irritable colon, ulcers - these are all manifestations of and reactions to stress. Certain digestive ill-health concerns like constipation and diarrhea are also fairly common.

Reproductive organs - Women are prone to menstrual disorder and recurrent vaginal infection, while impotence and premature ejaculation is a common problem among men. All these issues are stress-related. While problems like PCO and other hormonal imbalance related disorders are just as affected by poor lifestyle choices, sometimes these can also be triggered by poor stress management. In the long run, such issues can impact your chances of conceiving.

Skin - This is a lesser known fact, but stress may also result in skin-related ailments like eczema and psoriasis. Besides this, sweating, rash, itchiness and infections are also linked to increased levels of anxiety. The more you share your nervousness and tension with others, the lesser you'll be stressed. Besides all other stress outcomes like poor digestion, weak lungs, hormonal imbalances, etc, will manifest themselves as skin problems as well. For instance, most cases of acne that persist through to adulthood are related to these internal problems.

High chances of migraine in children who witness violence at home

Witnessing childhood adversities like parental domestic violence or physical and sexual violence has now been linked to migraine in adulthood. (Shutterstock)

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If you were witness to your parents' fights or experienced any adversity like childhood physical and sexual abuse, you have higher chances of having migraine.
A study has found that exposure to childhood adversity, including parental domestic violence, childhood physical and sexual abuse puts the children at higher risk of migraine headaches in adulthood.
"The most surprising finding was the link between exposure to parental domestic violence and migraines," said Esme Fuller-Thomson, Professor at University of Toronto and co-author of the study published in the journal Headache.
"Even after accounting for variables including age, race, socioeconomic status, history of depression and anxiety, and childhood physical and sexual abuse, men and women who had witnessed parental domestic violence had 52 percent and 64 percent higher odds of migraine, respectively, compared to those without such a history ," Fuller-Thomson said.
For the study, the researchers examined a sample of 12,638 women and 10,358 men aged 18 and over from the 2012 Canadian Community Health Survey-Mental Health.
For those who reported all three types of adversities--parental domestic violence, childhood physical and sexual abuse--the odds of migraine were a little over three times higher for men and just under three times higher for women, said first author of the study Sarah Brennenstuhl from University of Toronto in Canada.
"We found the more types of violence the individual had been exposed to during their childhood, the greater the odds of migraine," Brennenstuhl said.

Beat post-race sniffles with tart cherry juice

 

 A new study has suggested that tart cherry juice can reduce post-race respiratory tract symptoms after a marathon.

The study found that Montmorency tart cherry juice reduced upper respiratory tract symptoms associated with marathon running in study participants. Post-race sniffles are a common problem among endurance athletes.
The team, led by Glyn Howatson at Northumbria University and Lygeri Dimitriou at Middlesex University, found that marathon runners, who consumed the tart cherry juice had lower markers for inflammation than a placebo group at 24 and 48 hours post-marathon and had no reported incidences of upper respiratory tract symptoms (URTS) up to 48 hours after the race. For the runners who did not drink the tart cherry juice, 50 percent suffered from URTS.
Howatson said that many athletes can suffer from colds and sore throats following strenuous bouts of exercise, like marathon running and triathlons. This is the first study to provide encouraging evidence of the potential role of Montmorency tart cherries in reducing symptoms associated with the development of exercise-induced respiratory problems.
He added that researchers should be looking at all the potential ways they can help athletes recover from strenuous exercise, and protection of the respiratory system is another dimension.
The authors conclude that the results of this pilot study offer an important new opportunity for research, building on the existing body of evidence providing support for the use of Montmorencytart cherry juice in exercise recovery. They suggest future work should examine the prevalence of URTS beyond 48 hours post-marathon.

Vitamin D may boost immunity against HIV

Deficiency of vitamin D - the sunshine vitamin - can help individuals to fight against the infections caused by human immunodeficiency virus (HIV), a research has found.

High-dose vitamin D supplementation can reverse the deficiency and also improve immune response, the results showed.

"Vitamin D may be a simple, cost-effective intervention, particularly in resource-poor settings, to reduce HIV-1 risk and disease progression," the researchers reported in the online issue of Proceedings of the National Academy of Sciences.

The researchers examined two ethnic groups of South Africa's Cape Town to see whether high-dose vitamin D supplementation improved deficiencies and the cell's ability to repel HIV-1.

"Cape Town has a seasonal ultraviolet B regime and one of the world's highest rates of HIV-1 infection, peaking in young adults, making it an appropriate location for a longitudinal study like this one," said lead researcher Nina Jablonski, professor at Pennsylvania State University in the US.

The researchers found that both groups exhibited vitamin D deficiency during the winter, with women in both groups being more deficient, on average, than the men.

Because of vitamin D's impact on the immune system, the researchers provided six weeks of supplemental vitamin D3 to 30 of the Xhosa participants, which brought 77 percent of the participants to optimal vitamin D status.

Jablonski and her team determined that diet, genetics and other variables played very small roles in vitamin D status, although some genetic variations did influence the success of supplementation.

To test how vitamin D status affected the immune system and HIV-1 in particular, the researchers exposed the blood samples taken during the summer and winter when the participants were vitamin D sufficient or deficient.

They found that after nine days, the winter blood samples had greater infection than those taken in summer.

After six weeks of vitamin D supplementation, the blood sample levels of HIV-1 infection were same as those during the summer.

"High-dosage oral vitamin D3 supplementation attenuated HIV-1 replication, increased circulating white blood cells and reversed winter-associated anemia."

Best foods for a healthy heart

One of the ways to keep your heart healthy is via good nutrition. We give you a list of foods that are especially good for your heart and eating more of these, along with an active lifestyle will ensure that you are taking good care of your ticker.

Heart healthy food

Fatty fish such as mackerel, salmon, trout, tuna contain omega 3 fatty acids (such as DHA) that reduce overall inflammation tendency of the body, including blood vessels, thereby reducing triglycerides, blood pressure, reduced blood clotting and better immunity. A study published by the Journal of Cardiovascular Pharmacology (2009) states that it is useful for patients with known coronary disease to consume omega 3 fatty acid supplements 1 gram/day or 1-2 meals/ week of fatty fish as a preventive action.

Heart healthy recipes

Cod with oranges

Ingredients

4 oranges

Four thick pieces cod fillet fish

2 thinly sliced red onion (you can also use regular onion if you are unable to find red onion).

Method

Cut and peel two of the oranges and collect the juice of both the oranges in a cup separately.

Now take the rest of the two oranges and dice them into small square pieces.

Take the four pieces of cod fillet fishes and slightly saute them in a pan with two tablespoons of olive oil over medium-high heat. Season it with salt and pepper and cook it for 5 to 8 minutes. Now place it on a platter and garnish.

Heart healthy recipes

Flaxseed crusted salmon / tofu (Serves 3-4)

4 salmon fillets / 4 small slabs of tofu

½ cup ground flaxseed

½ cup whole wheat bread crumbs

1 tbsp dried herbs (parsley, basil, oregano)

½ tsp salt and 1 tsp freshly ground black pepper

Directions

Preheat oven to 200C.

Cover a baking sheet with foil. Mix the ground flaxseed, salt, pepper and breadcrumbs with herbs in a dish. Place the fillets / tofu on this, coat all sides evenly, pressing gently.

Place the crusted fillets on baking sheet and bake for 15 minutes or until you can flake the fish with a fork. In case of tofu, bake for 7-8 minutes. Serve with a salad.

(very rich in Omega 3 from salmon and flaxseed)

Heart healthy recipes

Grilled Mackerel

Ingredients

Olive oil , salt to taste , 1 lemon zest & juice , 2 fresh mackerel , 600 gms potatoes , 1 tsp wholegrain mustard , 1 tbsp white wine vinegar , 1 red onion (finely sliced) , 1 fennel bulb (finely sliced) , 1 cup parsley (roughly chopped) and freshly ground black pepper to taste.

Method

Preheat your grill to a medium-high heat.

Clean the mackerel and get rid of all the rib bones.

Squeeze a few drops of lemon juice and a sprinkling of zest over mackerel well and sprinkle them with olive oil.

Now, place the mackerel, skin side up, for at least five minutes. Make sure to turn its side when you are half way through the grilling process.

For salad, boil the potatoes and cut them in half.

Place the potato pieces in a mixing bowl and add a dash of olive oil, the rest of the lemon juice and zest, along with mustard and vinegar. Mix all the ingredients together well and add the finely sliced onion and fennel.

Now, add parsley and seasoning.

Place the salad on the serving plates to form a mound. Carefully lay the mackerel fillets on top of salad.

Grilled Mackerel is ready to serve.

Heart healthy food

Flaxseeds contain omega 3 fatty acids called alpha lipoic acid, part of which also gets converted to DHA. Including ground flaxseeds in your diet adds fiber and protects the heart by reducing total cholesterol and the LDL (Bad cholesterol). Add them to cereal, vegetable cutlets, chutney powders. One tablespoon per day is a good dose to have. (Check recipe below)

Heart healthy food

Nuts like walnuts, almonds, pistachios, peanuts are rich in good fats, omega 3, fibre and vitamin E which help maintain blood pressure, lower bad cholesterol, reduce plaque development in arteries. According to a paper in the Journal of Nutrition (2008), "Nuts are food sources that are a composite of numerous cardioprotective nutrients and if routinely incorporated in a healthy diet, population risk of coronary heart disease would therefore be expected to decrease markedly." Because they are very rich in calories, it is best to limit their consumption to no more than a handful a day. Have them plain roasted on salads or as a snack. Avoid the salted, caramelised and flavoured ones.

Walnut recipe - Orange walnut quinoa with chickpeas and mint

For the toasted walnuts with coriander and cumin

Ingredients

1/2 cup chopped walnuts

1/2 teaspoon olive oil

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

Remaining ingredients

1 1/2 cups quinoa

Water

1 teaspoon salt

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon cinnamon

1 cup cooked chickpeas, or canned chickpeas (garbanzo beans), drained

1/2 cup chopped fresh mint

2 scallions, finely chopped (both green and white parts)

2 tablespoons freshly squeezed orange juice

1 1/2 tablespoons olive oil

1 1/2 tablespoons fresh lemon juice

1 tablespoon finely grated orange zest

Method

Preheat the oven to 350°F. To prepare the walnuts, toss them in a small bowl with the olive oil, coriander and cumin. Spread in a pan and bake about 10 minutes, until the walnuts are aromatic and slightly browned. Cool to room temperature.

If you have purchased quinoa from a bulk bin, rinse it with cold water and drain well. It is not necessary to rinse boxed quinoa if it says "prewashed."

In a medium saucepan bring 2 1/2 cups water and the salt to a boil. Add the quinoa and return to a boil, stirring frequently. Reduce the heat and cover the pan. Simmer 15 - 20 minutes, until the liquid is absorbed and the quinoa is tender. Remove from heat, add the cumin, coriander and cinnamon, then stir and fluff with a fork to combine. Spread the quinoa on a platter or shallow pan to cool, stirring it occasionally with a fork.

Transfer the quinoa to a large bowl and add the chickpeas, mint, scallions, orange juice, olive oil, lemon juice and orange zest. Stir and toss to combine, then top with the seasoned walnuts.

Serves 4

(Recipe Courtesy of Rebecca Katz for the California Walnut Board)

Heart healthy food

Colourful fruits and vegetables contain a host of antioxidants such as carotenoids, polyphenols that protect the coronary arteries from damage by free radicals, while also adding to the fibre consumption. Forget the complicated terms, just make sure your plate is always dominated by seasonal produce such as carrots, spinach, broccoli, coloured bell peppers, berries, papaya, sweet potato, pumpkin etc.

Heart healthy foods

Heart healthy recipes

Carrot sticks with roasted red bell pepper hummus (Serves 2-3)

Ingredients

2 large carrots, cut into sticks

To roast red bell pepper, lightly brush with olive oil and place on stove top or in a hot oven until the outer skin gets charred. Put this in a brown paper bag until the skin peels off. Remove the charred skins and the seeds. Cut the flesh into strips and keep aside.

For hummus, grind to a puree:

1 cup well cooked chickpeas (Kabuli chana)

1 large roasted bell pepper cut into strips

2 cloves of garlic

1 tbsp tahini (sesame seed paste)

Juice of 1 lemon

¾ tsp salt

Remove into a shallow bowl and garnish with 1 tsp extra virgin olive oil and finely chopped parsley.

(Rich in antioxidants and vitamins from coloured vegetables, rich in protein and fibre from chickpeas, rich in healthy fats from sesame seeds and olive oil)

Heart healthy foods

Lentils and beans are easily available and can be used in a multitude of ways in Indian cuisine. For eg. black eyed peas, rajma, chick peas, black urad dal, kala chana -you could use one of them everyday in curries, salads, hummus or ground to make 'adai' a kind of thick dosa made using a mix of lentils. They add valuable fibre and protein to diet, rich in calcium and several vitamins and are invaluable for heart health.

Heart healthy foods

Apart from this, whole grains like oats, brown rice, lean meats, tea, wine etc. have shown to benefit the heart in one way or the other. Aim for a balanced diet rich in fibre, whole grains, fruits, vegetables, healthy fats, cutting out saturated fats, refined grains and refined sugar and reducing salt consumption.

Delicious, time-saving and healthy too, Upma is a much loved breakfast across India. An excellent dish for post-menopausal health, weight loss and packed with vitamins, fibre and minerals, upma is a full meal in itself. You can make it with sooji, rava or oats, with coconut water instead of plain water, or even with olive oil! Here's a simple and healthy Upma recipe that we recommend for healthy breakfasts.

Ingredients (4 Servings)

Oats - 2 cups

Minced ginger- 1/2 tsp

Yellow gram- 2 tsp

Curry leaves- 5-7 leaves

Black gram - 1 tbsp

Asafetida- a pinch

Mustard seeds- 1.5 tsp

Chopped green chilies- 3

Dried red chilies- 2

Olive oil- 1 tsp

Finely sliced onion- 1

Coconut water- 5 cups

Salt as per taste

Method

Heat a pan on a medium flame and roast the oats for 3 minutes. Make sure you are not using oil while roasting oats. Keep the oats mixture aside.

Now, in the same pan heat a tablespoon of olive oil and add urad dal, chana dal, mustard seeds, green chillies, dry red chillies. Stir fry for sometime till the dal turns light-ish golden brown in colour.

Now, gently add in finely sliced onions, curry leaves and ginger to the pan. Saute the mixture, till the time onions are tender. Now add salt and asafoetida.

Gently pour in coconut water and let it boil for some time.

In no time, add the roasted oats and keep stirring the mixture well. As soon as the oats are thoroughly cooked, remove from pan and serve steaming hot.

Dr. Sheetal - Consultant, Sports Nutritionist and Clinical Dietician, we gives heart healthy snack ideas that will not only maintain your heart health but also help you shed extra kilos.

Heart healthy foods

Whole wheat egg white crepes

Made with the mixture of wheat flour, skimmed milk and egg whites, these whole wheat crepes are perfect for a health conscious person. This snack is blended with taste and nutrients, which makes it an ideal snack option.

Heart healthy food

Carrot, green peas & brown bread sandwich

This is an easy to prepare sandwich and is a great way to add protein, vitamin A and fibre to your diet. Add a dash of mayo, some ketchup, boiled carrots and peas and grill it to make it even more delicious.

Heart healthy food

Idli sandwich

A light twist to the popular South Indian snack we all love. For best benefits, prepare this at home with a low-oil and low-salt recipe. Slice the idli and stuff with stir fried vegetables like cabbage or sprouts to make this a healthy snack for your day.

Heart healthy food

Dalia upma

Dalia upma is a perfect snack to re-energize yourself because it provides you with valuable fibre, minerals and vitamins. Just make sure you use less oil and more vegetables to make it more nutritive.

Heart healthy food

Whole wheat noodles with vegetables and egg white

This is a savory snack, filled with loads of health benefits. Add variety of vegetables like carrots and green peas to make it healthier.

Heart healthy food

Stuffed capsicums

This is a great snack option if you want to maintain your cholesterol level. This is a nutritious snack of not more than 150 calories. Add only a tiny amount of low fat cheese. Use vegetables and herbs for the stuffing and bake for 8-10 minutes.

Heart healthy food

Baked chicken rolls

Another yummy snack for chicken lovers. You can also add a few mushrooms and low fat cheese, and then this light golden snack is ready to eat.

Avoid placing laptop directly on lap

Placing a laptop directly on your legs for prolonged periods can harm the skin.

The laptop was invented to provide user mobility — so we don't end up being chained to our desk computers. But working for hours with the lappy perched on your lap could result in discoloured patchy skin. While you could be enjoying the heat emanating, you could also develop Toasted Skin Syndrome. Here's more about the condition...

What is it?
It is clinically known as Erythema Ab Igne and also known by names such as 'laptop thigh' and 'hot water bottle rash'. Swiss doctors call it 'laptop-induced dermatosis'. Cosmeto-dermatologist Dr Anuya Manerkar defines it as "A coarsely reticulated pigmentation which is produced by prolonged exposure to excessive heat without the production of a burn."

Who is at risk?
"People who spend prolonged periods of time studying, reading, or playing games on laptops resting on their upper legs could develop this skin syndrome," warns dermatologist Dr Shreyas Kamath. This skin condition is common among people often exposed to heat while working (blacksmiths, silversmiths, cooks, etc). Now, people using laptops for long hours are facing this.

Causes
The prolonged placement of laptop on the thighs results in thermal build of around 44 degrees of heat to which the skin responds by developing persistent redness and pigmentation. This has been reported in medical literature between 2004 to date, explains dermatologist and dermatosurgeon Dr Shenaz Z Arsiwala.

Harmful effects
"The skin develops a patch which is mottled (caused by local hemostasis — stagnation of blood) and later becomes reticulated erythema (patchy striped erythema) leaving behind pigmentation," says Dr Manerkar.

Cosmeto-dermatologist Dr Swati Srivastava warns that repeated skin exposure can waste tissues, typically due to the degeneration of cells. If there is a persistent soreness that does not heal, a skin biopsy should be performed to rule out the possibility of skin cancer.

Treatment
First of all, identification of the root cause, i.e., the source of the heat, needs to be identified. If it is excess duration of laptop usage, it should be cut down. Also, direct contact of the laptop and the skin should be avoided by placing a barrier in between. Dr Arsiwala says laptop coolers are also available. The skin change, if detected early and is mild in nature, can settle on its own without treatment. For persistent redness, anti-inflammatory creams can be used. For pigmentary changes, addition of topical tretinoin (a drug related to retinol or vitamin A) cream may be mandatory. In some cases, one may require laser therapy.

What is your hair telling about your body?

 

 

That mop on your head can tell you more about your body than your blood. We tell you how

Although it is a superficial organ (yes, it is one), your hair is a mirror to your metabolic system. The nutrients when consumed first reach your vital organs such as the heart, kidney and liver, and are then supplied to the hair. A trichology centre —Richfeel — reveals imbalances in the metabolism through hair analysis before any symptoms are manifested in the body. To test how this works, we put three kinds of hair under the scanner. Trichologist Dr Swati Majithia uses a capillaroscope and gives us insight into some hair-raising issues. She suggests a few natural remedies.

Quality of hair: Normal to oily
Concerns: Minor bumps on the scalp
Reason: These bumps are generally stress related. Besides, they are signs of acute illness and accumulation of toxins in the body.
Remedy: Since in this case it is mainly because of stress, his follicular swelling can be decreased by consuming antioxidant rich foods such as green tea and soyabean along with indulging in distressing activities such as yoga and meditation.

Quality of hair: Dry
Concerns: Mild dandruff and the density of hair has decreased over time
Reason: There are several reasons why the density of hair decreases such as hormonal imbalance, growth of fibroids and stress. Poor dietary habits, lack of water intake, and change of weather are also factors which lead to hair fall. Dandruff scales usually occur because of weather changes, infrequent shampooing or inadequate rinsing. Stress also causes dandruff.
Remedy: Hydrate your body to combat dry hair. Include iron-rich foods such as milk, spinach, and paneer in your diet. Protein deficiency also causes hair loss so have high-protein foods such as lean meat, fish, poultry, eggs, beans, legumes, soy products, nuts and dairy. The oil content in almonds also helps improve the texture of hair. Dandruff cannot be eliminated, it can only be controlled. Use a shampoo that contains a cytostatic agent, such as selenium sulfide (but not when you have a cut on your scalp) or zinc pyrithione. They reduce the rate of growth and multiplication of horny cells (top layer of the scalp). Oiling your hair regularly helps moisturise the scalp and negates the harmful effects of shampoos.

Quality of hair: Oily and thin
Concerns: Thinning of the hair, split ends and early greying
Reason: Early greying is a result of autoimmune deficiency and hereditary. Chemical treatments such as relaxing, rebonding, perming and colouring are also some of the factors that cause unnatural greyness. Excessive blow drying and ironing leads to split ends, whereas the thinning of hair occurs because of iron, zinc, protein and Vitamin C deficiencies in the diet.
Remedy: Avoid subjecting your hair to harsh chemicals too often. Trimming is the only solution to get rid of split ends. If your hair is thinning, then include green leafy vegetables, flaxseeds, soyabean, walnuts and Vitamin C rich food such as amla and lemon juice in the diet. If a blood test suggests a thyroid imbalance, endocrine disorder, dietary deficiency, or a specific medication; your hair will return to normal once the underlying issue is addressed. But the most common cause of hair loss among women is androgenetic alopecia, a genetic condition in which new hair shafts grow progressively thinner. Women generally notice a gradual reduction in overall volume, with a concentrated thinning at the crown. The condition can begin any time after puberty, but often becomes noticeable during and post menopause.

Why test hair?
Almost 21 mineral levels can be determined through a simple hair mineral analysis test (HTMA). Your hair is made up of proteins, iron and minerals including the electrolytes, sodium, potassium and calcium. You can trace elements such as copper, manganese, iron, zinc and toxic metals like lead, mercury, cadmium, arsenic, aluminium in the hair.

Deficiency or excess of any mineral are always noticed first in the hair and then in the body because minerals are shifted from other tissues or organs to hair in order to maintain optimum blood level. Toxic minerals rarely remain in the blood.

Do you retain a lot of water?

Don't dismiss that puffiness. Water retention can be a sign of bigger health issues

When you wake up with a puffy face, inflated tummy and swollen feet, don't dismiss it as water retention, and go back to your routine. That bloated feeling can signal underlying issues that need your attention. If you suffer from water retention often, there could be a problem with your heart, liver or kidney. So dig in and figure out what's going on.

What's causing it?
Nephrologist Dr Bharat Shah, explaining water retention, says, "It is the opposite of dehydration. Whenever your intake of water is more than what you expel, it leads to an abnormal build-up of fluid. When the urine output is less, it can cause swelling in the body."

If your weight is fluctuating a lot and you can't lose those kilos even with regular exercise and a diet, don't ignore the issue. Anyone who suffers from water retention frequently should test their organs. "When water retention is due to a heart problem, it usually shows on the legs. This is called edema. When it is because of a liver issue, it manifests itself in the abdomen - a condition called ascites. When a kidney problem causes it, it shows up around the eyes. When there is a lot of water retention, there is generalised swelling," says Shah.

Once these major hazards are ruled out, you could consider other reasons. People who have a digestion problem can also suffer from water retention. Some women may have it before their menstrual cycle because there are hormonal changes in the body. Menopausal women gain weight due to it. Medication such as birth control pills, hormone replacement therapy, antidepressants, a few blood pressure lowering drugs, and steroids also causes accumulation of fluids in the body.

The cause for water retention could also be as simple as too much salt in your food. The body dilutes the excess sodium with more water. Salt makes you thirsty, and your body holds on to water because of this.

Treat it
Shah says, "To treat water retention find out the underlying cause and treat that first. Supportive treatment includes restricting salt and water intake and taking medicines (diuretics) which increase their removal in the urine."

However, in most cases, changes in the diet can help release excess sodium. Dietician Sukhada Bhatte has a plan. But, as always, do consult a physician before you try a new diet.

- When water retention is because of renal failure, liver disease and heart problems, monitor your protein consumption. By-products such as urea, BUN, and creatinine accumulate in these conditions. You must opt for high biological value protein in moderate amounts such as eggs, milk, soya bean, rice and fish.

- Don't add extra salt to your meals. You could opt for other seasonings such as herbs, spices or lime instead. Avoid high sodium fast foods, processed meals and frozen or canned foods that tend to be higher in salt content."

- A portion of water in your body comes from the food you eat. Try and include a good quantity of fruit and vegetables in your diet as they stimulate the kidney. This in turn releases excess water which helps reduce edema.

- Barley water, coffee, brewed green tea and cranberry juice act as mild diuretics. Having them will help you go the restroom more often and remove all the excess fluid from your body.

- Tomatoes, watermelon, cucumbers, gourd vegetables, celery, cantaloupes, pomegranates and cranberries can act as a natural diuretic and help get rid of excess water from the body. Green beans, grapes and leeks also help resolve water retention.

- So does apple juice as it is rich in potassium, which promotes better fluid loss. However, if the water retention is because of a renal condition you might be asked to eat certain high potassium fruits and vegetables with caution.

- B-group vitamins especially Vitamin B5 and B6 found in brown rice, milk and dairy products such as yogurt, cheese and fresh fruit also help remove excess water from your body.

Some myths
- It is not true that sitting or standing for a long time can cause swelling.
- Sour things do not lead to water retention. The salt you take along with that sour food does.
- Alcohol does not cause water retention. On the contrary, it causes dehydration. If you do feel bloated, it could be a sign of trouble with your liver or kidney.