Friday, December 4, 2009

Sleep & Heart Attacks - Please spend some time reading this -- take atleast 7 hours of sleep...

Sleep & Heart Attacks - Please spend some time reading this -- take atleast 7 hours of sleep...




What killed Ranjan Das and Lessons for Corporate India [sent by Microsoft India 's chairman, Ravi Venkatesan]
A month ago, many of us heard about the sad demise of Ranjan Das from Bandra, Mumbai. Ranjan, just 42 years of age, was the CEO of SAP-Indian Subcontinent, the youngest CEO of an MNC in India . He was very active in sports, was a fitness freak and a marathon runner. It was common to see him run on Bandra's Carter Road . Just after Diwali, on 21st Oct, he returned home from his gym after a workout, collapsed with a massive heart attack and died. He is survived by his wife and two very young kids.
It was certainly a wake-up call for corporate India . However, it was even more disastrous for runners amongst us. Since Ranjan was an avid marathoner (in Feb 09, he ran Chennai Marathon at the same time some of us were running Pondicherry Marathon 180 km away), the question came as to why an exceptionally active, athletic person succumb to heart attack at 42 years of age.
Was it the stress?
A couple of you called me asking about the reasons. While Ranjan had mentioned that he faced a lot of stress, that is a common element in most of our lives. We used to think that by being fit, one can conquer the bad effects of stress. So I doubted if the cause was stress.
The Real Reason
However, everyone missed out a small line in the reports that Ranjan used to make do with 4-5 hours of sleep. This is an earlier interview of Ranjan on NDTV in the program 'Boss' Day Out':
Here he himself admits that he would love to get more sleep (and that he was not proud of his ability to manage without sleep, contrary to what others extolled).
The Evidence
Last week, I was working with a well-known cardiologist on the subject of ‘Heart Disease caused by Lack of Sleep’. While I cannot share the video nor the slides because of confidentiality reasons, I have distilled the key points below in the hope it will save some of our lives.
Some Excerpts:
·        Short sleep duration (<5 or 5-6 hours) increased risk for high BP by 350% to 500% compared to those who slept longer than 6 hours per night. Paper published in 2009.
As you know, high BP kills.
·        Young people (25-49 years of age) are twice as likely to get high BP if they sleep less. Paper published in 2006.
·        Individuals who slept less than 5 hours a night had a 3-fold increased risk of heart attacks. Paper published in 1999.
·        Complete and partial lack of sleep increased the blood concentrations of High sensitivity C-Reactive Protein (hs-cRP), the strongest predictor of heart attacks. Even after getting adequate sleep later, the levels stayed high!!
·        Just one night of sleep loss increases very toxic substances in body such as Interleukin-6 (IL-6), Tumour Necrosis Factor-Alpha (TNF-alpha) and C-reactive protein (cRP). They increase risks of many medical conditions, including  cancer, arthritis andheart disease. Paper published in 2004.
·        Sleeping for <=5 hours per night leads to 39% increase in heart disease. Sleeping for <=6 hours per night leads to 18% increase in heart disease. Paper published in 2006.
Ideal Sleep
For lack of space, I cannot explain here the ideal sleep architecture. But in brief, sleep is composed of two stages: REM (Rapid Eye Movement) and non-REM. The former helps in mental consolidation while the latter helps in physical repair and rebuilding. During the night, you alternate between REM and non-REM stages 4-5 times.
The earlier part of sleep is mostly non-REM. During that period, your pituitary gland releases growth hormones that repair your body. The latter part of sleep is more and more REM type.
For you to be mentally alert during the day, the latter part of sleep is more important. No wonder when you wake up with an alarm clock after 5-6 hours of sleep, you are mentally irritable throughout the day ( lack of REM sleep). And if you have slept for less than 5 hours, your body is in a complete physical mess (lack of non-REM sleep), you are tired throughout the day, moving like a zombie and your immunity is way down (I’ve been there, done that L)
Finally, as long-distance runners, you need an hour of extra sleep to repair the running related damage.
If you want to know if you are getting adequate sleep, take Epworth Sleepiness Test below.

Interpretation: Score of 0-9 is considered normal while 10 and above abnormal. Many a times, I have clocked 21 out the maximum possible 24, the only saving grace being the last situation, since I don’t like to drive (maybe, I should ask my driver to answer that lineJ)
In conclusion:

Barring stress control, Ranjan Das did everything right: eating proper food, exercising (marathoning!), maintaining proper weight. But he missed getting proper and adequate sleep, minimum 7 hours. In my opinion, that killed him.
If you are not getting enough sleep (7 hours), you are playing with fire, even if you have low stress.
I always took pride in my ability to work 50 hours at a stretch whenever the situation warranted. But I was so spooked after seeing the scientific evidence last week that since Saturday night, I ensure I do not even set the alarm clock under 7 hours. Now, that is a nice excuse to get some more sleep. J
Unfortunately, Ranjan Das is not alone when it comes to missing sleep. Many of us are doing exactly the same, perhaps out of ignorance. Please forward this mail to as many of your colleagues as possible, especially those who might be short-changing their sleep. If we can save even one young life because of this email, I would be the happiest person on earth.






Healthy habits for men

Source: Times of India

Juggling jobs, relationships, social obligations, bills, and staying on top of a healthy gym routine is a lot to

Here are a few tips for making men’s lives a little bit better from morning to night:

Eat breakfast: Eating breakfast everyday keeps your metabolism in check, your weight down, and your cravings at bay. Filling up on fibre early on keeps you satisfied throughout the day. Recommended are oatmeal with dried fruits, nuts, and flaxseed oil.

Snack like a squirrel: You don’t have to hoard nuts for the winter, but grabbing a handful during the middle of the day can actually keep you healthier than eating a bag of chips or waiting until dinner to satisfy your food cravings. Full of omega-3 fatty acids, these are the type of proteins we look for in our diets from fish, also known as good fats.

Sweat is your best friend: While walking to the office or public transit is eco-friendly and cost efficient, chances are you don’t get the full cardio effect until you do your time on the treadmill. Sweat away your toxins and reduce your blood pressure and risk of heart attack by switching up your routine; the wetter the better. Tacking on weight training makes your body work harder to bulk up and lose any extra pounds that may be damaging to your frame. Aside from looking better to your partner, you may feel better and be able to get more sleep, more on that later. For more stamina, find a workout buddy!

Be friendly: When men get stressed, they often clam up and don’t tend to talk about their problems. Women, on the other hand, can usually tell a story until their lips bleed. With more stress in the world than ever, it’s no wonder your body may not be feeling up to par. Grab a beer—or your partner—and tell them what’s on your mind, sharing may just save your life or keep the stress away.

Save for a rainy day: A lot of stress comes from financial issues. If you are able, sock away some of your paycheck every month to save for a rainy day or an emergency by investing some of that worth in a separate savings account you can run to if you need to, but put your own limits on how you are allowed to spend it. Down the road, merely thinking about how to spend that extra cushion you set aside can make even the gloomiest day perk up a bit.

Floss your teeth: We have all been conditioned to learn that brushing your teeth twice a day is the normal but in order to keep your oral health at its best, go deeper with floss. Your best bet is to floss before bedtime to clean the bacteria from the hard to reach spots in your mouth so it doesn’t grow into a problem overnight.

Sleep like a baby: If you are a parent, you understand the importance of getting a child to go to bed at a certain time every night in order to keep their mind and body stable and free from grouchiness. You should treat your sleeping patterns the same way. Set a bed time and keep it—at least during the work week—and get at least seven hours of sleep. Professionals advise that sleeping regularly can stave off calories and stress because being groggy can incur bad decisions like eating greasy food or sucking down your usual morning coffee in half the time.



Source: Times of India

20 superfoods for weight loss

20 superfoods for weight loss

It's time for a new slim-down mantra: Eat more to weigh less. No joke! The right foods help you drop pounds by revving your calorie burn and curbing cravings. We consulted top experts for the best picks and asked leading chefs for easy, tasty ways to prepare them. Add these eats to your plate today and you'll be slimmer and healthier in no time!
By Camille Noe Pagán
From the August 2008 Issue

Steak
Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. "The protein in steak helps you retain muscle mass during weight loss," says study author Manny Noakes, Ph.D. Try to consume local organic beef; it's healthier for you and the environment.

Eat more Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas.

Eggs
Dig in to eggs, yolks and all: They won't harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. "Egg protein is filling, so you eat less later in the day," says David Grotto, R.D., author of101 Foods That Could Save Your Life (Bantam).

Eat more Omelets and scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week. An easy recipe:Vegetable Frittata.

Kale
Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale's earthy flavor might take some getting used to. Spinach, another nutrient powerhouse, is a milder-tasting option.

Eat more Mix chopped raw kale into cooked black beans, says Jennifer Iserloh, founder of Skinny Chef Culinary Ventures, in New York City. Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. Make it a meal by tossing the mix with quinoa.

Oats
"Oatmeal has the highest satiety ranking of any food," Grotto says. "Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar." All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.

Eat more "Instead of using breadcrumbs, add oats to meat loaf—about 1 cup for a recipe that serves eight," Iserloh recommends. Or try her recipe for turkey and oatmeal meatballs.

Lentils
Lentils are a bona fide belly flattener. "They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels," says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (Putnam Adult). "Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area."

Eat more There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish, Zuckerbrot suggests. "Their mild flavor blends right in, and because they're high in protein, you can skip meat altogether."

Goji berries
These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein, says chef Sarah Krieger, R.D., spokeswoman in St. Petersburg, Florida, for the American Dietetic Association. (They also have more beta-carotene than carrots.) Snack on them midafternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon.

Eat more Mix 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat vanilla frozen yogurt.

Wild salmon
Not only do fish fats keep your heart healthy, but they shrink your waist, too. "Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.

Eat more You don't need to do much to enhance salmon's taste, says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side."

Apples
An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. "Apples are high in fiber—4 to 5 grams each—which makes them filling," says Susan Kraus, R.D., a clinical dietitian at Hackensack University Medical Center in New Jersey. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."

Eat more Apples are the ideal on-the-go low-calorie snack. For a pielike treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.

Buckwheat pasta
Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. "Buckwheat is high in fiber and, unlike most carbs, contains protein," Zuckerbrot says. "Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff."

Eat more Cook this pasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions. Or make buckwheat crepes using our tasty recipe.

Blueberries
All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit, according to research from the USDA Agriculture Research Service in Little Rock, Arkansas. They also deliver 3.6 grams of fiber per cup. "Fiber may actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract," Zuckerbrot says.

Eat more Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt, Iserloh recommends.

Almond butter
Adding this spread may lower bread's glycemic index (a measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate only the slice. "The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat," says study author Cyril Kendall, Ph.D. "Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat."

Eat more Try it for a change from peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein.

Pomegranates
The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet, Krieger says.

Eat more Pop the raw seeds on their own (many grocery stores sell them preshucked) as a snack at your desk. "Use them in salads instead of nuts," Iserloh says. "They're especially delicious on raw baby spinach with lemon–poppy seed dressing." For another take on the seeds, use our easy recipe for sweet and spicy pomegranate salsa.

Chiles
One reason to spice up your meals: You'll crank up your metabolism. "A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles," Zuckerbrot explains. Plus, "you can't gulp down spicy food," she adds. "Eating slowly gives your brain time to register that your stomach is full, so you won't overeat."

Eat more Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh, Krieger says. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.

Yogurt
Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.

Eat more "Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice," Krieger says. You'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.

Quinoa
Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours, Krieger says.

Eat more Serve quinoa instead of rice with stir-fries, or try Krieger's take on a scrumptious hot breakfast: Cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp each of raisins and chopped walnuts.

Sardines
These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they're low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn't appeal to you, "soak them in milk for an hour; it will remove any trace of fishiness," Iserloh says.

Eat more "Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing," Iserloh says. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced bell peppers. Put the mixture on top of a slice of pumpernickel or rye bread, cover with a slice of cheddar and broil.

Tarragon
You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licoricelike flavor to bland foods. (Use the French version of the herb when possible; it's sweeter than other varieties.)

Eat more Rub 2 tbsp dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz lowfat plain yogurt and 1 tsp Dijon mustard, recommends Jacquelyn Buchanan, director of culinary development at Laura Chenel's Chèvre, a fromagerie in Sonoma, California.

Parmesan
Drop that rubbery lowfat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Lowfat-dairy fans didn't experience the same benefit. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. "Parmesan is so flavorful, it's easy to stick to one serving," Buchanan says.

Eat more "Grate Parmesan over roasted vegetables," Buchanan offers. Or snack on a 1-ounce portion with an apple or a pear.

Avocado
Don't let the fat content of an avocado (29 grams) scare you—that's what makes it a top weight loss food, Kraus says. "The heart-healthy monounsaturated fat it contains increases satiety," she says. And it's terrific summer party food.

Eat more Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it's best to watch your portions. One easy way to do it: Try Wholly Guacamole's 100-calorie fresh guacamole packs ($3; grocery stores or WhollyGuac.com). They're easy to pack in your lunch and pair with chopped vegetables.

Olive oil
Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature. "Research shows it has anti-inflammatory properties," Kraus says. Chronic inflammation in the body is linked to metabolic syndrome.

Eat more Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéed garlic, Kraus suggests. Add this oil to your summer menus for a flatter tummy by fall.

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8 Ways to Speed Up Your Metabolism

8 Ways to Speed Up Your Metabolism

BY WLR DIETITIAN JULIETTE KELLOW BSC RD
Get active - it's a sure-fire way to increase the amount of muscle you have, which in turn will speed up your metabolism. Do a mixture of aerobic and resistance training for best results. And don't forget to be more active in your daily life too.

Eat little and often - there's evidence that eating small, regular meals throughout the day, rather than one or two large meals, may help to keep your metabolism ticking over. Surprisingly, around 10 percent of the calories we use each day go on digesting and absorbing food - so the more times you eat, the greater this effect is likely to be.

Eat plenty of protein-rich foods - research shows that around 25 percent of calories in a protein-rich meal may be burnt off. But make sure you choose low-fat protein foods such as lean meat, skinless chicken and low-fat dairy products.

Spice up meals - it's not an old wives tale after all! Spices like chilli are thought to raise metabolism by up to 50 percent for up to three hours after eating, due to increasing your heart rate. But before putting the local Indian takeaway on speed dial, work out which curries have the lowest calorie and fat content.

Swap you daily cuppa for green tea - there's evidence that it contains antioxidants that speed up metabolism.

Try a CLA supplement - more extensive studies need to be carried out before any definite conclusions can be drawn, but research has shown that conjugated linoleic acid (CLA) might increase muscle and therefore boost metabolism.

Chill out - research shows that being very cold can increase metabolism by up to 20 percent.

Have a sauna - being very hot is also thought to boost metabolism by about 20 percent (but check you don't have any underlying medical problems that mean you shouldn't go in saunas or steam rooms).

Have you had your Vitamin D today?


Have you had your Vitamin D today?

Taking a regular dose of vital Vitamins is not just for children alone, even grown ups need that. In fact if you are depriving yourself of it, you are getting closer to peripheral artery disease (PAD)


Washington: Low vitamin D levels may precipitate risk for peripheral artery disease (PAD), according to a study.

PAD is a common disease that occurs when arteries in the legs become narrowed by fatty deposits, causing pain and numbness and impairing the ability to walk.

Researchers in the US analysed data from a national survey measuring vitamin D levels in 4,839 adults. The survey tested these people using a screening tool for PAD.

Also measured were other risk factors for PAD such as cholesterol levels, blood pressure and presence of diabetes.

PAD affects about eight million Americans and is associated with significant disease and death, according to the American Heart Association.

People obtain vitamin D by making it themselves (through skin exposure to sunlight), by ingesting foods such as fish and fortified dairy products that contain vitamin D, or by taking dietary supplements.

Adequate vitamin D levels are necessary for bone health, but scientists are only beginning to explore vitamin D's connection to cardiovascular disease.

"We know that in mice, vitamin D regulates one of the hormone systems that affects blood pressure," said Michal Melamed, of Einstein College of Medicine and co-author of the study.

"Since cells in the blood vessels have receptors for vitamin D, it may directly affect the vessels, although this has not been fully worked out."

Researchers found that higher levels of vitamin D were associated with a lower prevalence of PAD.

The scientists reported their findings at the American Heart Association's Arteriosclerosis, Thrombosis and Vascular Biology Annual Conference.

Source: Indo-Asian News Service

The Health Benefits of Oats

The ancient Romans regarded oats as a weed fit only for horses and Barbarians. Scottish settlers introduced oats to the US in the 1600's, and today Russia is the largest producer of oats. A mere 5% of the oats grown worldwide is used for human consumption, and is most commonly used as feed for horses.


Different stages of processing oats:

Oat groats
This is the whole oat grain, with only the outer hull removed. Oat groats are extremely nutritious, but they need to be soaked and cooked a long time. Oat groats are usually processed into one of the other forms below.

Steel-cut oats
Produced by running groats through steel cutters, chopping the groats into smaller pieces and creating a chewy texture. Steel-cut oats still contain the whole grain and oat bran, and are also very nutritious.

Rolled oats or old-fashioned oats
Steaming groats and then flattening them with a roller make rolled oats.

Quick-cooking oats
Steaming and flattening steel-cut oats make quick-cooking oats.

Instant oatmeal
Produced by rolling more thinly and steaming longer or partially cooking the oats. Instant oatmeal will also have salt, sugar, and in some cases artificial sweeteners added to it.

The more processed the oats are, the less nutritious.
Health Benefits of Oats
Minerals
Oats are a good source of magnesium, selenium, manganese and phosphorous.

Dietary Fiber
Oats are also a good source of vitamin B1 and dietary fiber.

Protein
The protein in oats is almost equivalent to the quality of soy protein, and combined with the dietary fiber, makes it the ideal food to start the day with.

Cholesterol
Oats has become popular as healthy food due to its dietary fiber being high in beta-glucan, which helps to lower cholesterol. In individuals with high cholesterol levels, consumption of the equivalent of 3gr of soluble oat fiber per day lowers cholesterol by 8 – 23 percent. A reduction in serum cholesterol levels decreases the risk of developing heart disease.

Diabetes
A study of adults with type 2 diabetes who consumed foods high in oat fiber, experienced a much lower rise in blood sugar than other participants who ate rice or bread. The beta-glucan in oats increases the viscosity of the contents of the stomach, thereby slowing down digestion and prolonging the absorption of carbohydrates into the bloodstream.

Heart Disease
A study at Harvard School of Public Health, Boston, supported previous reports that a diet rich in whole grains such as oats is beneficial in the prevention of coronary heart disease.

Weight Loss
In another study at Harvard School of Public Health, Boston, it was determined that consumption of whole grains may contribute to favorable metabolic alterations that mayreduce long-term weight gain.

Atherosclerosis
Avenanthramides are phenolic antioxidants, which are present in oats, and have the potential to reduce plaque build in the artery walls, and may contribute to the prevention of atherosclerosis (hardening of the arteries)

7 Tips to a Healthier You

Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can strengthen your body and improve your fitness level. Also

The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.
Centers for Disease Control and Prevention

7 Tips to healthy eating and physical activity for you.
1. Start your day with a good breakfast. Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with fruit jelly, yogurt with fruit, idli sambhar, or even last night's vegetable with two rotis!

2. Get Moving! It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read in the evenings, do homework. Avoid watching TV for long periods. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

3. Snack smart. Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or low-fat yogurt and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.

4. Work up a sweat and get fit with friends or family. Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a walk in the park or neighborhood, with a group each week. Vigorous work-outs- help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Then cool-down with more stretching and deep breathing.

5. Balance your food choices - don't eat too much of any one thing. You don't have to give up foods like pizzas, French fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients.

6. Get fit with friends or family. Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a walk in the park or neighborhood, with a group each week.

7. Eat more whole grains, fruits and vegetables. These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bajra and methi rotis. Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.

Stress leads to obesity, not to weight-loss

Stress leads to obesity, not to weight-loss

Source: Mumbai Mirror

A study has suggested that people fighting the battle of the bulge should de-stress themselves, as it found that too much stress can make you fat.

At one point or the other, everybody suffers from stress. Relationship demands, physical as well as mental health problems, pressure at workplaces, traffic snarls, meeting deadlines, growing-up tensions -- all of these conditions and situations are valid causes of stress.

A study at Harvard University, which was aimed to find a link between weight gain and stress, depression or anxiety disorder, contradicted the commonly-held belief that people lose weight through anxiety.

The research, which was based on study of 1,355 men and women for nine years, found that too much stress can make you fat. For men, weight gain was more likely to be related to work problems, said the research, which was published yesterday.

Overall, the study found people who reported increased stress gained more weight if they already had higher body mass indexes. Though a 'stress' condition seems 'relative' in nature, with the rapid diversification of human activity it has become a common feature of urban lifestyle.

Extreme stress conditions, psychologists say, are detrimental to human health but in moderation stress is normal and, in many cases, proves useful

Five foods to help you look fabulous

Five foods to help you look fabulous

(1) Eggs

They’re full of vitamin E, which helps your body absorb calcium better, which is

vital for strong, youthful teeth and bones. Studies also show that people who regularly eat eggs eat less calories overall (they keep you full for ages).

(2) Dates

They’re a great source of vitamins A, B and C, and help digestive health – so they reduce a bloated stomach (which makes you look older).

(3) Almonds

Packed with wrinkle-fighting vitamin E, snack on a small handful every day (no more than nine or 10 at a time though, as they are fairly high in calories).

(4) Berries

All colourful berries (ie, blueberries, blackberries, strawberries and raspberries) are full of powerful antioxidants that protect the body against the ageing effects of free radicals in the environment.

(5) Avocados

Full of anti-ageing vitamins C and E, they help keep your skin looking peachy and plumped up.


And five things that won’t…

(1) Smoking

Puffing away speeds ageing internally and externally.

(2) Alcohol

Booze is one of the biggest agers, it dehydrates skin (causing wrinkles), slows your metabolism and causes your body to cling to fat around your waist, back and stomach. Have at least four alcohol-free days a week.

(3) Sugar

Refined white sugar breaks down the collagen in your skin, which speeds up the appearance of wrinkles, plus it quickly turns to fat in your body. So limit sugary sweets, biscuits and chocolate.

(4) Stress

A US study found that stress and anxiety speed up cell ageing. The researchers found that women with low stress levels are up to 10 years younger “biologically” than women with high stress levels.

(5) Fizzy drinks

A Bristol University study found preservatives in some fizzy drinks can leach calcium from your bones making them prematurely age. Swap for water (which makes you look younger) or skimmed milk (low-fat dairy products can gently rev your metabolism).

Source: Daily Mirror

Cold and Cough

Symptoms
Following are the signs that indicate the presence of this ailment:
Running or blocked nose
Sneezing
Sore throat
Congestion
Headache
Low fever with body pain
Loss of appetite
Lethargy
Insomnia
Causes
The aggravation of kapha due to the intake of cold food, drinks and fried stuff etc causes cough. Seasonal changes is also one of the reasons for cough Improper digestion of food transforms into a mucus toxin (Ama) and this circulates through the body and reaches the respiratory system, where it causes colds and coughs.

Remedies
The body should be kept warm - especially the feet, chest, throat and head. Sweating is very helpful.
Take half a teaspoon of ginger juice with half a teaspoon of honey, three times a day (morning, noon and night). In winter, warm the mixture by mixing a teaspoon of warm water in it.
Mix half a cup of warm water with one teaspoon of lemon juice and one teaspoon of honey.
Dosage: Take several times a day.
In cases of dry cough (especially during the night), peel a small piece of fresh ginger. Sprinkle some salt on it and chew.
Take equal amounts of cardamom, ginger powder, black pepper and cinnamon (1 teaspoon each). Add sugar equal to the total amount of mixture and grind to make a fine powder.
Dosage: Take half a teaspoon twice daily, with honey or warm water after meals.
In cases of sore throat, a clove or two cardamoms or a few raisins can be chewed.Gargling with warm salty water two to three times a day is also beneficial.
Dos and don'ts
The food and activities that are to be avoided are as follows:
Cold foods and drinks
Ice cream, sweets
Fried foods
Milk products (cheese, creams, yogurt)
Sweet fruit juices
Breads
Meats
Nuts
Pastries
Sleeping during the day
Taking a cold shower
Exposure to cold wind, fans, air conditioners
Following are the substances and activities that should be taken in cough:
Boiled or steamed vegetables
Vegetable soup
Spice teas
Herbal teas
Hot milk with a piece of crushed ginger
Half a teaspoon of turmeric powder mixed in milk provides relief.