Health Nutrition-February 2018

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CONTENTS
COVER REGULARS HEALTH
CREDITS
PHOTOGRAPHS
12
COURTESY: MOBIEFIT
Small Doses 16
Notes from the editor Health Flash
14 Latest medical discoveries, views
and more…
Readers’ Pulse
Letters and reactions 22
Health Alert
Recognize the risk of cancer in
your family
64
Fit &
26
Famous Pain Management
Don’t overdose on painkillers
30
Senior Care
Understand why gait matters
36
Health Focus
Sleep well to stay fit
39
Sleep Well
Priya Banerjee reveals her
sleep secrets
16
Health
Flash
72
Muscle
40
Dental 48
Guide Care Nature Nurture
40 80 110
Dental Care Healthy Moves Sex Capers
Stop corporate binging Core-strengthening workouts Better bonding tips in
86 the bedroom
DIET Fit Bit 113

44 Manage your muscle cramps Q&A
Our panel of doctors answer
Nutrition Update your queries
Trends in diet, food fads and
more…
FEATURES
48 90
Body Care
50
Healthy
Nature Nurture Get back in shape, post the parties Eating
Health-boosting guava
50 92
Parenting
Healthy Eating Let your kids get dirty
Is chocolate good for your
heart? 94
54 Fit Fad
Decoding fat freezing
Food Note
Understanding the paleo diet 96
Valentine’s Special
FITNESS Celebrities reveal their healthy
marriage mantras…
58 102
Fitness Forum
The latest trends in exercise
Star Time
Milind Soman unveils the January
64 2018 issue of ‘H&N’
Fit & Famous
Wonder woman Gul
104
Panag on her
Self Care
DIY tips and tricks to live a
adventurous life…
healthy life
72 108
Muscle Guide
DIY exercises for a
Just Launched
Reviewing new products on
ripped body…
the rack…
10 February 2018 HEALTH & NUTRITION

QSmall Doses
“Instead of trying to make your life perfect, give yourself
the freedom to make it an adventure, and go ever upward.”
Drew Houston
P ilot, biker, racer, marathoner, adventure traveller and more... Gul

Panag is an adrenaline junkie who loves living on the edge. And helping
her live it up is her healthy fitness level – “exercise helps me in everything
else I do,” she says. Senior Correspondent Harsha Advani unravels the
beauty queen-turned-actor’s fun, fearless ‘n’ fitness-conscious avatar (‘Fit
& Famous’) - a facet that will inspire you to tap into your adventurous side,
and get going!
...Don’t get too adventurous though when it comes to taking painkillers.
Taking OTC or prescription painkillers may seem like a simple solution to
treat pain, but they come with long-term health risks. ‘Pain Management’
addresses the issue in-depth and suggests pill-free treatments for pain.
Worth a read...
Think you are worthy of treating yourself to a creamy cheeseburger
while acing that project at work? Think again. You may be corporate
binging, which can mess badly with your oral health. ‘Dental Care’
shows you how not to fall prey to the new health evil that’s taking the
workplace by storm...
...Don’t also get perturbed if cancer runs in your family. Turn to ‘Health
Alert’ to find out how tuning in to your family’s cancer history can help you
recognize your potential risk. And this World Cancer Day (February 4th),
pledge to do all you can to protect yourself from the disease, whether you
are at risk or not...
Risk yourself to fall in love... It sure is a beautiful feeling but don’t risk
faulty behaviours to ruin your love life. ‘Sex Capers’ identifies bedroom
habits that are increasingly posing a threat to a relationship. Fix them, and
make your cocoon of love a place of bliss, not tiffs...
Read also, our stories on decoding fat freezing, muscle cramping, the paleo
diet and more... And lastly, here’s our li’l Valentine’s message for you: Love
yourself a bit more, as your relationship with yourself sets the tone for every
other relationship you have! A happy and healthy V-Day to everyone ☺
vinodini@magnamags.com

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QReaders’ Pulse LETTERS FROM OUR BEST CRITICS AND ADMIRERS
KUDOS!
C ongratulations to the Indian team for winning

the Blind Cricket World Cup 2018 after
beating Pakistan in the finals! But despite the
victory, monetary funds and fair recognition still
remain a distant dream for our spirited visually
impaired players. Time the BCCI took it upon itself
to support the players, and the media too gave
them their due!
Sumit Shellar, Pune
BETTER FACILITIES
INSPIRATION! T wo children younger than five die every minute.

There is one government doctor for every
Y our ‘Fit & Famous’ article (Jan 10,189 people, one hospital bed for every 2,046
2018) featuring Milind Soman people, and only one in five doctors in rural India
was awesome and an inspiration to are qualified to practice medicine. These dismal
all age groups - from teenagers to figures prove that despite a growing economy,
senior citizens. His determination India lags terribly behind in healthcare. Hope the
and dedication towards fitness is powers-to-be seriously make efforts to improve
commendable.! healthcare facilities in the country.
Pallavi Nene, Mumbai Giridhar Kamath, Mumbai
WAKE UP!
HAIR APPARENT
I am a 62-year-old woman, and have been a photographer

till the age of 52. I feel men who promote physical fitness
A ccording to a recent report, women’s health
is ailing in
India. We have
in your magazine should not shave their body hair, as hair the largest
makes them look manly. If they think their chest contours number of
are masked by an overabundance of hair, only the chest (not anaemic
underarms) should be freshly shaved, just before the photo women in the
shoot. Three-four-day-old bristles should not be seen. world. And
Sahil Vora, Bangalore this is because
women eat
REQUEST! an unbalanced diet devoid of fresh fruits, green
I am an 80-year-old subscriber of your magazine, and have

been reading ‘H&N’ since years. I like the articles featured.
A suggestion: Please include more queries in the ‘Q&A’
vegetables, pulses, meat and milk products that
are required to lead a healthy life. The need of the
hour is for women to prioritize themselves. Wake
section. They are very informative and helpful. up ladies, and take charge of your health!
Jitendra R Shah, Ahmedabad Priya Kapadia, Hyderabad
(Three best letters will receive gifts. Write to ‘Health & Nutrition’, Magna House, Old Prabhadevi Road, Prabhadevi, Mumbai - 25; or email health@magnamags.com)
My life in the FAST lane

I care for GREEN www.mcaffeine.com
ca e e co
Neem-Caffeine
A range of healthy new age personal care
products by MCaffeine
Available on:
Health
S eniors,
watch
the way
you walk…
The cons of
corporate
binging…
Don’t be sleep
deprived…
Does cancer
run in your
family?...
Medical news,
breakthroughs
& more…
Stay healthy,
stay happy!
HEALTH & NUTRITION February 2018 15

QHealth Flash STAY UPDATED WITH THE LATEST MEDICAL BREAKTHROUGHS
CANCER
& FAT
O ut of the 36 kinds of cancer evaluated, researchers
have found strong evidence for a link to obesity for 11
– in the colon, rectum, biliary tract (liver and gallbladder),
pancreas, breast, endometrium (uterine lining), ovary,
kidney, and the gastric cardia (the junction of the
esophagus and stomach); a certain type of esophageal
cancer (adenocarcinoma); and one type of bone marrow
cancer (multiple myeloma).
Make sure you’re doing at least 150 minutes per week
of moderate-intensity activity such as brisk walking,
as obesity is a cancer risk factor that can be modified
through exercise and diet.
Anxiety Attack!
M any people are quick to grab a pill
bottle when they experience health
problems. Apart from constant low energy,
below are few other notable symptoms.
Symptoms of anxiety:
DExcessive ongoing worry and tension.
DRestlessness or a feeling of being ‘edgy’.
DIrritability.
DMuscle tension.
DHeadaches.
DSweating.
DTrouble falling or staying asleep.
DTrembling.
DBeing easily startled.

Women &
Heart Disease
W omen are more likely than
men to have non-typical heart
attack signs and symptoms that don’t
include chest pain, but may include
other symptoms such as:
Watch
Out!
Unusual fatigue
Neck, shoulder or
jaw discomfort
Sweating
What are the signs
and symptoms of
osteoarthritis?
Joint pain and stiffness, Shortness of breath
the major symptoms of
osteoarthritis, can be mild at
first. For example, your joints
Nausea or vomiting, or
may ache after doing yard work
abdominal discomfort
or exercise, or you may feel stiff
for a few minutes when you get
out of bed in the morning. Other Unusual weakness
symptoms include:
ä Pain in your weight-bearing
joints, such as the knees and
hips or in your fingers.
ä Cracking or creaking sounds
when moving joints in your
hands, knees, hips and spine.
ä Some swelling at the joints.
ä Knobby overgrowths on
finger joints.

G oo d Q u est i o n
What can I do to prevent nighttime leg cramps?
Nighttime leg cramps are involuntary muscle contractions in the calf, feet, and
thigh muscles that tend to occur more often with age.
Often, leg cramps develop for no apparent reason, but there are factors
that may increase your risk: Heavy alcohol consumption, dehydration, sitting
too long, prolonged standing, deficiencies in magnesium, calcium and other
nutrients, and use of certain medications, such as diuretics and statin drugs.
Stay well hydrated, and keep your bed covers loose, so they don’t press
down on your feet and tighten your lower leg muscles. Before you go to bed,
take a warm bath or shower. Massage your leg muscles, or ride a stationary
bike for a few minutes.
Also, try stretching your leg muscles. Sit with your legs extended and your
knees straight. Grab the end of your foot and pull it toward you. Hold for 15 to
20 seconds, and do two to four repetitions with each foot.
How effective is
capsaicin as a
pain reliever?
A pplying capsaicin (often found in pain-relieving
gels) to the skin can be effective in reducing pain
caused by shingles, diabetes, arthritis, and
other conditions.
Capsaicin is made from the seeds of chilli peppers. It
can irritate the skin and cause a burning sensation that
some people cannot tolerate, especially during the first few
weeks of use. For most people, getting used to the substance and
determining its effectiveness takes three or four weeks.
l During sleep, the muscles in the
What Causes Snoring? throat, tongue, soft palate, and the

upper airway relax.
l When these muscles relax, they sag,
as do the tissues they support (e.g.
tonsils, throat walls, and uvula – the
teardrop-shaped piece of tissue that
hangs from the roof of the mouth in
the throat).
l These sagging muscles and tissues
partially obstruct the airway and
reduce air intake.
l As you automatically inhale
more deeply to take in more air,
you pull even more of this tissue
into the airway.
l The snoring noise comes from the
vibrations of the tissue as air passes
through the narrowed opening.
Early signs of
heart disease
in people
who drink
sugary sodas
N ew research adds to
the growing evidence
linking a high-sugar diet to
heart disease.
A report in the ‘American
Heart Journal’ found that
people who drank at least
five sugar-sweetened sodas a
week were more likely to have
early signs of heart disease
than people who drank less
than one soda weekly.

QHealth Alert
Does
CANCER
There is
much you
can do to
recognize
your potential
risk and catch
the disease
Run In Your Family ? before it

strikes.
e f i r s t - d egree
Th d to be
e s t e n
relativ cial. This
Y
ou may remember stories
o s t c r u
the m
of your father’s military
service and your mother’s
a u s e y o u share
hometown, but how much do
is bec
you know about your family’s
0 % o f y our DNA
5 c
A geneti
medical history? In particular,
t h e m .
with cancer
do you know whether anyone
on your mom or dad’s side ever
b i l i t y t o
had cancer?
suscepti arantee that
t gu
does no
“Family history can be one
of the first lines of defense in
g e t c a n cer, but
you will h i g h er risk.
e a
you hav
preventing cancer,” says Dr Huma

Q Rana, clinical director of the
Centre for Cancer Genetics and
Prevention at Harvard-affiliated Dana-
Farber Cancer Institute.
“If you can get a picture of the patterns
of cancer on both sides of your family,
you can screen for certain cancers
more closely and either prevent them
or catch them early.” And if you do get
cancer, your genetic heritage might
provide clues to help your doctor choose
targeted therapies to treat it.
All in the family

Your family’s cancer history should
include your first-degree relatives –
father, mother, and siblings – as well as
your second-degree relatives, if possible
– aunts, uncles, and grandparents. Note
what type of cancer occurred, the age at
diagnosis, as well as the age at which the
person died and the cause of death.
The first-degree relatives tend to be
the most crucial. “This is because you
share 50% of your DNA with them. A
genetic susceptibility to cancer does not
guarantee that you will get cancer, but
you have a higher risk,” says Dr Rana.
Lifestyle and environmental factors

c a n p i n point
If you Maternal Maternal
editary
Paternal Paternal
Grandmother
t a i n h e r Grandfather Grandmother Grandfather
a cer
n c e r i n your
c a Maternal Maternal
ou may
Paternal Father Mother
Aunt
fa m i l y, y Uncle Aunt
u n t h e r isk of Ovarian cancer

r ther
l o p i n g o Brother You Sister
Breast cancer
deve
cancers
types of
Prostate cancer
with it.
Niece Niece Daughter
o c i a t e d
ass Knowing your family’s history of cancer can help you better assess your own risk. This
sample family tree depicts a family with a history of ovarian, breast and prostate cancer.
also play a part in your cancer

risk assessment. For instance,
if your father died of lung
cancer in his 80s and was a
lifelong smoker, the cancer
probably did not reflect a
strong genetic trait.
If you can pinpoint a certain
hereditary cancer in your
family, you may run the risk
of developing other types of
cancers associated with it.
For instance, 3% of people
with colon cancer have Lynch
Syndrome, an inherited
disorder that also increases the
risk of cancers of the stomach,
kidney, bladder, skin, and (in
women) uterus.
Of course, a family medical
history can be difficult to
obtain. Family members can be
estranged or not forthcoming
about their history of cancer.
And odds are your older
relatives have passed away.
Even if you can’t create a
complete family cancer history,
any medical information you
can provide your doctor is
helpful. “For instance, knowing
if family members have died
of other causes and age at
diagnosis or death can help
build a family history profile,”
says Dr Rana.

f a m il y c ancer
Your
is t o r y is only the
h
s t e p . A genetic
first clarify
c a n h e lp
Pass it along as possible. It’s not just for
test have
Who has been diagnosed with you, but something you can
t h e r y o u
whe
e specific
cancer in your family affects not share with your children and
grandchildren,” says Dr Rana.
o r m o r
only you, but also your children.
one
For example, if your mother
e t ic m u tations.
died of breast or ovarian cancer, Genetic testing gen
which can sometimes result Your family cancer history is
from a mutation in the BRCA1 only the first step. A genetic
or BRCA2 genes, you might test can help clarify whether
not worry about it yourself you have one or more specific
since these are woman-specific genetic mutations.
cancers. But you may have Genetic testing involves
inherited a mutation that seeing a genetic counsellor
is also associated with the or other specialist who
development of aggressive assesses your family history
prostate cancer, says Dr Rana. and explains the risks and
And even if you remain cancer- outcomes of testing, like
free, you could still pass along anxiety from inconclusive
that mutated gene to your results, or the need for closer
daughter, which puts her at a cancer surveillance if you have
higher risk for breast or ovarian a mutation. A simple blood or
cancer. In fact, a 2011 study saliva test looks for mutations
found that 24% of women in a number of genes related
with ovarian cancer had an to cancer. You typically get the
underlying mutation. results in about four weeks.
“That’s why it’s so important Years ago, genetic testing
to try to put together as was expensive, but it is now
detailed a medical history more affordable and accessible.
PREVENTION STRATEGIES
If you’re at high risk of cancer, a number of options may help you
Think you’re too old to worry
catch it early or take steps to prevent it.
about cancer? Think again.
These may include: Cancer, like some relatives, can
■ Conventional (non-genetic) screenings and frequent checkups. always show up unexpected.
■ Surgical removal of organs that may develop cancer, such as “You can get diagnosed with
cancer late in life, so don’t think
the breasts or ovaries. It’s not foolproof, though, and wouldn’t be
you are home free if you reach a
appropriate for everyone. certain age cancer-free,” says Dr
■ Stopping smoking, limiting alcohol consumption, getting regular Rana. “Know your family history
exercise and eating a healthy diet may help reduce your risk. and talk to your doctors about
your possible risk and strategies
for prevention.”

Q Pain Management
r ip ?
li l T
P r s k
i h ng
e eig ati
o f
s the
A
t h
e s, outw e tre …
On
t i m on hil ain
m e ati , w p
o i c t s n ic
S ed e ro
m ben ch
T aking over-the-counter or
prescription painkillers may
seem like a simple solution for
it’s safe. But there are some
long-term health risks.
Here’s what you should know
helps reduce fever and pain.
It’s available over the counter,
and it’s in many types of
chronic pain. It’s actually a bit about some commonly used medications, including some
more complicated, yet many pain relievers. prescription drugs. But large
adults aren’t aware of potential doses can damage the liver.
problems. They think that if it ACETAMINOPHEN Drinking alcohol while taking
doesn’t require a prescription, Acetaminophen (Tylenol) acetaminophen can also cause

liver damage. Acetaminophen the-counter remedies for pain,
may increase the risk of bleeding sleep, or cold symptoms.
p io id m e dications
if you take warfarin (Coumadin). O s of pain
NSAIDS
m e s s a g e
block
The FDA sets the maximum
daily dose for the average Nonsteroidal anti-inflammatory
b r a in a n d reduce
healthy adult at no more than drugs (NSAIDs), such as
to the
4,000 milligrams (mg) per day ibuprofen (Advil), naproxen
o d y ’s p e r ception
the b
But long-
for short-term use, although (Aleve) or aspirin, are available
c o m f o r t .
of dis
even lower doses can be toxic over the counter, and in
f opioids
to the liver in some people. stronger doses by prescription.
It’s in so many different kinds Like acetaminophen, NSAIDs
term use o
of medications that you may reduce fever and pain, and
e s w it h t he risk of
com ,
, addiction
inadvertently take too much. they go further by reducing
e n d e n c e
dep
Such medications include over- inflammation.
n, falls,
constipatio
slowed
confusion,
c t io n t im e , slowed
rea
a t h in g , a nd death.
bre
But regular, long-term use

of NSAIDs has been linked
to ulcers, stomach bleeding,
kidney problems, high blood
pressure, and increased risk of
heart attack or stroke. The FDA
warned that NSAIDs raise the
risk for heart attack and stroke
even with short-term use, and
even among people who don’t
have heart disease.
PRESCRIPTION
PAINKILLERS
Opioid medications, such as
oxycodone (Oxycontin) and
hydrocodone (Vicodin), are
among the most commonly
prescribed prescription
painkillers. They block messages
of pain to the brain and
reduce the body’s perception
of discomfort. But long-term
use of opioids comes with the

PILL-FREE TREATMENTS Acupuncture. Evidence
FOR PAIN about its effectiveness is
a g e p e rformed mixed, but many randomized
Mass Physical therapy. Stronger muscles controlled trials
y a t h e rapist help absorb pressure have suggested

b acupuncture
n pain
on the joints.
trained i Devices. Splints helps reduce
f h e l p s reduce and braces can chronic pain.
relie relax
immobilize Therapeutic
i e ty a n d massage.
anx
joints and relieve
endons, pressure on Massage
s c l e s , t
mu nerves. Canes performed by a
s.
therapist trained
and joint
and walkers allow
you to redistribute in pain relief helps
your weight away reduce anxiety and relax
from painful joint. muscles, tendons, and joints.
risk of dependence, addiction, constipation, falls,

confusion, slowed reaction time, slowed breathing,
and death.
For older adults, the most common cause
of pain is osteoarthritis. And the best prescription
medications for that are opiates. About two
million people in the United States struggle with
opioid addiction.
Neurontin (gabapentin) is an anticonvulsant
medication often prescribed for nerve pain. It’s
less risky than NSAIDs and opioids, but it has its
own risks, such as sedation, cognitive impairment,
dizziness, and falls.
WHAT YOU SHOULD DO

When taking painkillers on a regular basis, weigh
the risks and benefits with your doctor. For
generally healthy older adults with chronic pain,
acetaminophen is recommended. It’s the first-line
choice for osteoarthritis, but for long-term use, limit
the daily dose to 2,000 mg or less.
NSAIDs should be avoided if having high blood
pressure, heart disease, or kidney problems, or if
you’re taking blood thinners. Otherwise, use the
lowest dose possible for the shortest amount of
time, and avoid NSAIDs once you reach the age of
60. Above 60, the data shows significant risks, and
they increase by decade.
Acetaminophen should be combined with pill-
free treatments (see box) before trying prescription
painkillers. If you take prescription painkillers,
ask a family member to hold and supervise your
medications, and give you only what’s prescribed
and needed.

Q Health Promo
Correct Your
Circadian Rhythm
…For effective weight loss.
O besity can start at any age. And can have many

reasons. If one or both the parents are obese, then
there are chances for the children to be obese or over
weight. Weight also depends on the food intake and
physical activities.
Rajshree Vora
The circadian rhythm is also one of the causes for Obesity and Lifestyle Expert
weight gain. The human body has many living clocks
within it, each ticking away to its own rhythm. The they were put inside a dark room. To maintain health,
circadian rhythm, also known as the body clock, has all living organisms follow the bio rhythm clock. There
often been overlooked as unimportant, but emerging is an optimal time for everything including eating,
evidence is now encouraging clinicians and scientists sleeping, taking medicines and doing workouts.
to study it further and utilize it to help patients, and to The circadian rhythm also has a big impact on
advance our knowledge about the human body (and weight loss. It has been found that eating meals at
other living organisms too). irregular timings can result in weight gain and other
The circadian rhythm plays a role in allowing those, health problems. This is because, among many other
like many of our grandparents, who have a fixed factors, the liver has its own clock which determines
schedule, live longer, healthier and happier lives. It also when it will release insulin. This can result in food
plays a role in the emergence of health problems like being stored as fat rather than being used by the body.
obesity, diabetes and depression in those who don’t To find out and set the right circadian rhythm,
tend to have fixed schedules. lifestyle training is very important. We have helped
The circadian rhythm was discovered when scientists many people and not only have they lost weight, but
were surprised to find that plants that bloomed in have also got many health problems reversed.
sunlight maintained their blooming schedule even after Here are some tips that you can utilize to improve
your health and get your lifestyle in sync with your
The circadian rhythm has a big body’s circadian rhythm:
u Follow a fixed sleep schedule.
impact on weight loss. It has been u Keep meal timings fixed.
found that eating meals at irregular u Relax and meditate for 10 minutes daily if your
routines are often broken.
timings can result in weight gain and
other health problems. www.rajshreeyoga.com/blog

Q Senior Care
THE
Way
YOU
Walk
Taking a deep look at why
gait matters in seniors...
walking
An upright
o rmal in
L ike almost everything else,
the way we walk changes
NORMAL AGE-
RELATED GAIT pos itio n is n
e r adults,
as we age. Maybe you’ve CHANGES
hea lth y o ld
noticed it in yourself or a Several distinct elements
u gh s o m e people
friend: A slower step, a slight determine whether gait is alth o
ir pelvis
may tilt the
stagger, or a limp, a shuffle, normal in healthy older adults:
an inward
a tilt. But how do you know u Speed. Most adults walk
w a rd w ith
for
what’s normal and what’s not? more slowly as they age.
While many people In people who don’t have
th e lo w e r back
experience some slight
curve in
lumbar
significant health problems,
changes in their gait as gait speed declines by
(k no w n a s
they age, for others this about 0.2% a year up to age
is ) b e c au se of tight
lordos
doesn’t happen until they
les, weak
63, and up to 1.6% each
are extremely old. However, year after that. A reason
x o r m u sc
walking difficulty should not for a slower gait may be hip-fle cles, and
in al m us
abdom
be accepted as an inevitable decreased strength in the
consequence of aging. It can calf muscles, which you use
s e d ab d o minal fat.
signal an underlying condition
that needs medical attention
to propel yourself forward.
u Cadence. For most
increa
and whose adverse impact on people, cadence, or
mobility and independence rhythm, doesn’t change
can be avoided if recognized as they age. Cadence is
and treated early enough.
A study estimated that about
10% of people aged between
60 and 69, and nearly 62%
among people aged between
80 and 97, have a gait, or
walking pattern, disorder.
Abnormal gait changes
can signal a nervous system
condition, such as Parkinson’s
disease; a bone, muscle, or
joint disorder, such as arthritis;
psychological factors, such
as anxiety or depression; or
drug side effects. Some gait
disturbances are associated
with an increased risk of
developing dementia and
cardiovascular disease. Any
type of gait change pre-
disposes adults to falls and
serious injuries.
If you notice a change
in gait in yourself or a
loved one, have the change
checked out by a doctor
to detect the underlying
causes and prevent falls and
future immobility.
erlook
Don’t ov
es
your sho e
sibl
as a pos o an
tor t
contribu
n s te a d y gait.
u
hoes
lI l-fitting s ort
upp
with no s ou to
ey
can caus feet.
our
shuffle y
related to leg length: reduced, gait may change person with cautious gait
Tall people take longer slightly as the back foot may have exaggerated age-
steps at a slower cadence, lifts off the ground when related gait changes and walk
and short people take walking. Older adults also with careful, wide-legged
shorter steps at a faster have a limited range of movements and minimal arm
cadence. The appearance motion in the hips. movement. If a cautious gait
of deceleration is not due Age-related gait changes isn’t corrected, and fear of
to cadence but to shorter can result from a general falling becomes obsessive,
steps as a person ages. reduction in fitness, including it can lead to a phobic gait
u Double stance time. The stiffness, loss of limb strength, disorder in which a person
length of time a person has a declining sense of balance, becomes completely unable
both feet on the ground and less lung and heart to walk.
while walking can double capacity. On average, people
with age. A person with a with stronger legs or more ABNORMAL GAIT
longer double stance time range of motion in their CHANGES
may look as if he or she is ankles and hips walk faster. A sudden change in gait
walking on ice. Walking speed has been with no apparent cause is
u Walking posture. An linked to overall health and not normal and needs to be
upright walking position life expectancy: Fast walkers evaluated by a doctor right
is normal in healthy older (defined as 1 meter per away. Often, however, gait
adults, although some second, or 2.5 mph, or more) changes are more subtle and
people may tilt their pelvis are more likely to outlive develop gradually as a result
forward with an inward slower walkers. And having to of a chronic medical condition.
curve in the lower back stop walking while talking is a An abnormal gait is rarely
(known as lumbar lordosis) predictor of future falls. due to one single factor.
because of tight hip-flexor The fear of falling can Most gait disorders involve
muscles, weak abdominal cause a gait change. Called multiple contributing
muscles, and increased cautious gait, this change in factors. For example, it’s not
abdominal fat. gait occurs in older adults who uncommon for one person’s
u Joint motion. Because have already taken a stumble gait to be impaired by a
ankle flexibility may be or who have poor vision. A combination of joint pain,

a visual impairment, and the you walk. You may appear
change in
side effects of medication. stiff; take short, slow steps;
To determine what’s
A s u d d e n
pparent
or seem unable to beat
causing your gait change, your body’s weight.
it h n o a
your doctor will perform a u Back and neck problems. gait w n ormal
is n o t
cause
comprehensive history and Lumbar spinal stenosis,
s to be
a physical exam and review which is a narrowing of
n d n e e d
a a doctor
your mediations. Reasons for the canal through which
abnormal gait change include: the spinal cord travels
a t e d b y
evalu
y. Often,
u Parkinson’s disease. in the vertebrae of the
Quick, short steps or lower back, can affect gait.
h t a w a
shuffling, with the knees, Spinal cord compression r ig
g a it c h a nges
,
hips, and spine bent, in the neck region (cervical
however tle and
could suggest Parkinson’s spondylotic myelopathy)
o r e s u b
disease or parkinsonism. can interfere with gait are m ually as
lo p g r a d
deve
Parkinsonism is a condition and cause loss of balance
with symptoms similar to and co-ordination and
u lt o f a chronic
Parkinson’s disease that also result in ‘foot drop’,
a re s
also affects gait. a weakness in the ankle
d ic a l c o ndition.
u Arthritis. Knee or hip muscles that causes the me
arthritis can force you to toe to drag while walking.
change your gait, often in Foot drop is sometimes
an effort to relieve pain as accompanied by a high
lifting of the leg to avoid

PUTTING GAIT TO THE TEST catching the toe on the
Your doctor can sometimes get a good idea of what’s causing your gait ground.
problem by watching the way you move. He or she may ask you to perform u Other orthopaedic
various movements and perhaps time you while you do them. In the Timed problems. Lower-extremity
surgery or trauma, such
Get Up and Go test, you get up from a chair without using your hands, walk
as a fracture, can cause a
3 meters (about 10 feet), turn, and return to sit back down. You should be
deviation from normal gait.
able to complete the action in about 10 seconds. If you take 14 seconds or
u A vitamin B12 deficiency.
more, it’s considered abnormal, and you have an increased risk of falling. A stagger or an unsteady
EXERCISING FOR BETTER POSTURE, STRENGTH AND A LONGER LIFE

Here’s a start-up strength programme for older adults: A five-minute warm up of walking or stationary bike riding,
rowing, or using a stair-stepping machine:
u Two sets of 10 wall push-ups: u Two sets of 10 u Two sets of 10 toe

Stand a little more than arm’s length squats: Stand in raises: Keep a hand on
away from a wall, lean forward front of an armless a counter or chair for
slightly and place your palms flat chair, to prevent balance and then rise up
on the wall about shoulder- you from falling on the balls of your
width apart. Slowly bend backward, with your feet for a count
your elbows so that your arms parallel to the of 20 and then
chest approaches the wall. ground. Slowly slowly lower your
Pause and then slowly lower yourself heels
return to the starting to a near-sitting to the
position without position, pause, and ground.
locking your elbows. then slowly stand.

gait can be a sign of
n c e e x e rcises, a chronic vitamin B12
Resista
deficiency, which can lead
e t r a in in g, and to a degeneration of the

balanc h e lp . Physical nerves in the spinal cord
a n
walking c
and brain. Early detection
y r o u t in es aimed is crucial: By the time a
therap
B12 deficiency gives rise
g t h e n in g and to difficulty walking, the

at stre n
pecific
nerve damage may
n in g s
length e ctive.
be irreversible.
f t e n e ff e
are o
u Peripheral neuropathy.
muscles o r a walker
Damage to sensory nerves
a n e
Using a c vent falls.
in the feet can cause
numbness, tingling, or
pre
can help
pain in the feet and result
in an inability to walk
properly. Diabetes is a
common cause, but many
other medical conditions
that are amenable to
treatment can also
cause neuropathy.
u Other neurologic
disorders. Many brain and
nervous system disorders
can trigger a wide range
of gait changes, including
unsteadiness; slow, small
steps; lack of coordination;
feeling as if your feet are
stuck to the ground; or
difficulty initiating leg
movement. Brain tumours,
multiple sclerosis, and
Huntington’s disease are
examples of the many
neurologic disorders
that can cause gait
disturbances. Strokes are
a common cause of gait
disorder. The term ‘silent
strokes’ refers to the fact
that a single stroke might
not have any symptoms,
but multiple small strokes
can additively lead to gait
problems. Normal pressure
hydrocephalus is a buildup
of cerebrospinal fluid in
the fluid-containing sacs
of the brain due to an
inability of the fluid to
flow normally. Hallmark
symptoms include

itions,
Many cond
thritis
such as ar
son’s
and Parkin
prove
disease, im
ise.
with exerc
ysical
Formal ph
n
therapy ca
matic
lead to dra
ents.
improvem
difficulty initiating walking, and low blood pressure exercise. Formal physical
the feet becoming frozen upon standing – and there therapy can lead to
in place, and incontinence. are many – can adversely dramatic improvements;
It can often be reversed if impact gait. group activities, such as
identified early. u Footwear. Don’t overlook a tai chi class, can have
u Peripheral artery disease your shoes as a possible good results. Resistance
(PAD). PAD can cause calf, contributor to an unsteady exercises, balance training,
thigh, and foot pain, which gait. Ill-fitting shoes with and walking can help.
occurs when the arteries no support can cause you Physical therapy routines
to the legs can’t deliver to shuffle your feet. High aimed at strengthening and
sufficient blood flow, heels and crepe soles can lengthening specific muscles
resulting in leg pain after impair gait. War sturdy, are often effective.
walking short distances. low-heeled shoes instead. Using a cane or a walker can
u Mental health disorders. help prevent falls. A physical
A depressed mood may IMPROVING GAIT or occupational therapist can
cause you to walk more Many causes of the gait design a programme specific
slowly and shuffle, and disorders listed above can be to your needs. Consider
anxiety may cause you to improved, and treatment can installing grip bars and
walk more cautiously. help prevent injuries from brighter lights, and remove
u Drug side effects. Some falls and improve mobility. tripping hazards like electrical
medications can directly Drug therapy can improve cords and throw rugs.
impair walking by causing symptoms of many conditions A change in gait or walking
a Parkinson-like gait that affect gait and surgery difficulties is not an inevitable
disorder. Antipsychotic may help in conditions such as consequence of aging.
drugs and metoclopramide arthritis and hydrocephalus. Weakness, unsteadiness,
are common causes. Drugs Many conditions, such slowness, pain, or stumbling
that cause blurry vision, as arthritis and Parkinson’s while walking should be
confusion, drowsiness, disease, improve with assessed by your doctor.

QHealth Focus
Don’t let loss of sleep play havoc

with your system.

r e e n a d dition
Sc
a n d m obile)
(TV
to be
appears
m a j o r source
a
e a r l y 6 0%) in
(n
o n t r i b u ting to
c
lay.
sleep de
sleeping habits. during sleep. Lack of sleep will
T he human body requires

sleep for a minimum of one
third of the total hours in a day,
n Nearly 40% shared they went
to bed after 12 p.m.
disrupt this production, thus
affecting our body’s natural
n Screen addition (TV and ability to grow and repair
which is eight hours. Millennials
mobile) appears to be a the cells. Additionally, other
and baby boomers that form a
major source (nearly 60%) in hormones that control the
majority of the adult population
contributing to sleep delay. metabolism and hunger will
are particular about their exercise
All the above traits can be also get affected, forcing the
regime and are aware of the food
attributed to lifestyle changes body to seek more food as a
they eat. However, importance of
such as stress due to work, means to increase energy levels
adequate sleep is completely lost.
eating habits and changes in our body.
A study via the Sleep-o-
in body clock. An entire
meter, a sleep assessment
generation of adults does Stage 2: Instability in the
tool by Godrej Interio, speaks
not seem to realise that the levels of energy and mood
volumes about the sleep deficit
repercussions of insufficient swings
that the nation is facing.
sleep can be annihilating. Sustained lack of sleep has
Below are the findings:
Sleep starvation is rampant been known to lead to reduced
n Over 80% individuals are
in India and needs to be kept energy levels, which further
moderate to severely sleep
in check before it reaches results in unstable moods,
deprived.
disastrous levels. excessive sleepiness during
n Over 60% use smart phones
the day and bursts of euphoria.
and other devices before IMPACT OF LACK OF SLEEP While shifting attitudes can
bedtime. ON OUR BODY disrupt the normal functioning
n Only 9% sleep at 10 p.m, Stage1: Affects normal of daily activities, excessive
the recommended time to hormone functioning: sleepiness during the day
go to bed. Normally, our body produces especially can be hindering
n More than 28% people sleep over 50 different hormones and even dangerous. This
for only 4-6 hours every day. daily. Disturbed or lack of can lead to frequent lapses
n Over 32% shared they were sleep will disrupt the normal in focus, forcing the body
unable to sleep through production of these hormones. to seek reprieve at any time.
the night. For example, the human These incidences are known
n Nearly 70% of the growth hormone that aids in as ‘microsleeps’ which are also
respondents have poor growth and cell repair peaks known to be a contributing

f a n y kind
o
ctivity
Phys i c a l a
u r b o dy and o
g o o d for yo t o d o cardi
is
p h e a lth. Try our times
slee
e s a t least f d ays.
r c i s a t e
exe r o n altern
o de
a week ercises inclu ing
ex cl
Cardio wimming, cy
,s
jogging walking.
ple
or sim
factor to traffic accidents as associated with sleep

drowsy drivers tend to fall disorders are:
asleep at the wheel. Follow a routine: Set
the clock as per your
Stage 3: Leads to long-term bedtime and stick to it. Keep
illnesses, diseases and distractions such as phones,
cancer gadgets and late night TV
Your body may recover from shows away. Work towards
not sleeping quickly, but if getting good, on-time sleep
continued over a period of and take it just as seriously
time, the negative long-term as any other habit.
consequences on health Exercise: As we already
would have already set in. know, physical activity of any
For instance, the immune kind is good for your body
system would be the worst and sleep health. Try to do
hit and unable to defend cardio exercises at least four
the body effectively. Poor times a week or on alternate
and restricted sleep would days. Cardio exercises
lead to the development include jogging, swimming,
of specific illnesses and cycling or simple walking.
diseases. These notably relate Ask a sleep expert: If
to cardiovascular diseases, you still think you are facing
diabetes, hypertension and issues while sleeping and are
even certain types worried you may be prone
of cancers. to heart problems, consult a
sleep doctor. Together, you
REMEDIES FOR SLEEP
may be able to figure out
DISORDERS
what exactly is keeping you
Rampant sleep deprivation
awake at night.
is remedial and can be
curbed if conscious action
in following a sleep regime DR PREETI DEVNANI
is taken. Some measures Sleep Therapist
Sleep@10, A Godrej Interio
to alleviate the discomfort Initiative

SLEEP WELL
PRIYA BANERJEE,
actor, decodes her sleep
routine...
“I try to sleep for
seven-eight hours daily,
depending on my shoot
schedule. If it’s a night
shoot, I try to complete
my sleep during the day.
“I prefer a medium-
hard mattress to sleep
on as I have heard that
soft mattresses are not
good for the back and
can eventually lead to
back problems.
“I avoid caffeinated
drinks a couple of
hours before sleeping
and I also keep myself
hydrated all day, as I
believe it’s important for
a peaceful sleep. Avoid
overthinking and keep
the mind calm before
hitting the sack.”
HARSHA ADVANI
Q Dental Care
Corporate
Binging?
Eat mouth-healthy to
negate the effects of
corporate binging.
T he corporate world
surrounds you either with
an upcoming project deadline
or a sudden last minute change
in your presentation. These
unexpected situations bring
along with them the most
unwelcomed stress element.
You are either required to wait
back long hours working on
your project completion or you
are working towards attaining
your future work goals. Stressful
life events like these tend to
generate cravings for comfort
food binging. Positioning
yourself before your laptops
with a greasy cheeseburger may
seem like the easiest elucidation
for all your corporate woes.
Halfway through the creamy
burger, is when guilt usually sets
in. Your faulty corporate eating
habits have done nothing good
to eliminate stress levels, but
have made ways to degrade
your oral hygiene. Nothing While at work, the constant
seems to stop you from hogging chewing of gums to nibble on
t a i n g o od oral
while at work, and soon you those lubricious treats almost
Main gular
know that you have fallen prey throughout the day can be a
t h b y r e
to an eating disorder. major entry to the invading heal
and
brushing
Your dietary habits have a bacteria. By curbing your sugar
Try and
major role to play in defencing intake, the bacteria won’t be
your dental care. The most
flossing.
mber of
able to produce enough acidic
common advice you get to substances that eat away
t t h e n u
limi
tend to
hear to safeguard your dental the enamel.
condition is to curb the intake
e s y o u
STAY WARNED! tim a t work.
of sugary treats that may cause
h i l e
a cavity built-up in your tooth. Before your corporate eating
binge w
Sugar and acid work hand-in- habits take a toll on your
o i d s u g ary or
Av
foods.
hand in damaging your oral pearly whites, it’s important
o c e s s e d
pr
care. Unseen microbes called to make a note of the various
bacteria thrive in your mouth at dental effects caused by
all times. These harmful germs overeating while at work.
have the ability to form a sultry u Scarce amount of iron can
material called plaque that nurture the growth of blisters
lies on the tooth surface. The inside the mouth.
moment there is sugar intake, u Inadequate quantities of
the microbes in the plaque bolt vitamin B3 (also called as
up the sugary stuff and convert niacin) causes bad breath
them into acids. These faulty and canker sores in the
acids have a great potent to mouth, causing gums to turn
melt the hard enamel covering red and swollen, a sign of
your teeth. And with this, starts dental gingivitis.
the process of cavity build-up. u The mouth can also be

tremendously dry, due to number of times you tend
he urge
fI you get t
dehydration, and lips may to binge while at work.
et your
become sore and dry. u Rinse your mouth with
to b in g e , g water or with sugar-free
s o v e r n utritious TOOTH HEALTH mouth rinse.

hand are high
While you work round-the- u A dry mouth, or xerostomia,
s w h ic h clock, keeping a check over may be caused due to

edible n and
what you consume and also nausea and poor dental
lc iu m , iro
in ca
looking at the health quotient hygiene. This condition is
in B . C o nsuming of the edibles consumed the major cause behind

vitam by you almost becomes a decay of tooth. Moisturizing
s like
fresh fruit
daunting task. Also, since we the mouth with water will
and more
have the tendency of just help keep persistent decay
w be r rie s
stra
sitting in one place, constant at bay.
d s in y o ur daily binging during work hours u Avoid sugary or
sala might not just hamper our processed foods.
t in e m a k es the healthy enamel but also u Consuming fresh fruits

rou beautiful. contribute to weight like strawberries and more
h ite s
pearly w gain and other weight
related problems.
salads in your daily routine
makes the pearly whites
beautiful.
So what are the ways to cure Leaf through the above
this dental malady? mentioned guidelines and help
u If you get the urge to yourself recover from the binge-
binge, get your hands over eating episode while at work
nutritious edibles which are before it takes a toll on your
high in calcium, iron and healthy dental condition.
vitamin B.
u Maintain good oral health DR KARISHMA JARADI
by regular brushing and Aesthetic Dentist - Dentzz
Dental Care Centres
flossing. Try and limit the

Diet
D iscover the
super powers
of guava…
Chocolate and its
heart benets…
Cracking the
paleo diet…
The magic of
Omega-3…
Diet do’s, don’ts
& more…
Eat good, feel
good!

Q Nutrition Update LATEST TIPS, TRENDS & FINDINGS IN HEALTHY EATING
ARE YOU
ADDICTED?
O ne common misconception is
that alcoholics need to hit rock
bottom before they can truly get better.
Absolutely not! People don’t realize that
addiction is a chronic medical illness.
It’s a disease of the brain, and the earlier
you get help, the better.
There’s no one-size-fits-
all treatment plan for people
with alcohol dependence. That said,
if you’re someone who has had
difficulty quitting in the past, you
probably shouldn’t keep drinking,
even if minimally. The more extended
the usage, the more it can mess with
your brain chemistry.
BABY
FOOD SERVING SIZE PROTEIN
Milk 200 ml 7g
Dal 1 katori 7g
FOOD!
Paneer 30 gms 5.6 g
Egg 1 13.28 g
Chicken leg, skinless 100 gms 19 g
Almonds 30 gms 5.4 g
S ome of the definite must-haves

for a healthy pregnancy are
proteins. They are essential for the
healthy growth of the foetus and to
maintain the mother’s health. Proteins
form the building blocks for blood,
bones, organs, muscles and tissues.
Inadequate protein intake can lead to
severe malnourishment.
Your daily diet should have an
additional 0.5 gms of proteins in the
first trimester, 6.9 gms in the second
and 22.7 gms in the third trimester. So
you need about 78 gms of proteins in
the third trimester.

IS WATER THE BEST
EXERCISE DRINK?
I f you exercise for 45 minutes or less, water is the best
fluid to keep you hydrated.
Sports drinks contain carbohydrates for energy and
electrolytes, such as sodium and potassium, which are
lost through perspiration. But unless you’re engaged
in prolonged exercise, like a long-distance run, a
sports drink usually isn’t necessary, according to most
doctors and athletic trainers. Don’t drink alcohol or
caffeinated beverages before or during your workout,
as they increase the rate of dehydration.
SLOW DOWN, sip of water or pat your lips with

a napkin before resuming with
textures of food as you eat. Let
savoury aftertastes linger and
EAT LESS
additional bites or servings. play out before taking your
n Eating crunchy – Crunchy or next bite.
chewy food items such as raw n Using gadgets – A number of
R esearch shows that eating at

a slower pace can reduce the
calories consumed in a meal. It
vegetables, nuts, some fruits
and hearty, whole-grain breads
smartphone apps and other
gadgets may help you slow the
take an above-average amount pace of your eating. Even short-
may also increase your satisfaction of chewing before swallowing. term use of a timer can give you
with the food you consume. Slow n Taking time to savour – enough insight into your habits
down your eating by: Appreciate the tastes and to make a change.
n Having respect for the meal
– Find a place to sit without
distractions such as a television,
radio or reading material. Take
a moment to calm yourself and
notice the food you are about
to eat.
n Pre-dishing food – Dish up a
modest portion of food away
from the dinner table and leave
serving plates and bowls off
the dinner table. This makes it
harder to reach for seconds and
provides a built-in pause to ask
yourself if you’re truly hungry.
n Taking little bites and breaks
– Keep the amount of food on
your spoon or fork modest.
After a couple of bites, put your
utensil down or pause to take a
Q Nutrition Update LATEST TIPS, TRENDS & FINDINGS IN HEALTHY EATING
NOT SO
RISKY
u e s t io n
Go od Q D rinking formula made from
cow’s milk may not put babies
at higher risk of developing
Type 1 diabetes.
Type 1 diabetes, once known
as juvenile diabetes or insulin-
Is it okay to substitute dried fruit for fresh? dependent diabetes, is a chronic
B oth fresh and dried fruit are good sources of many nutrients,
including fibre, potassium, copper, iron, calcium, and vitamins,
although dried fruit loses some of its vitamin C content due to the
condition in which the pancreas
produces little or no insulin.
Previous studies have reported
fact that heat is used during processing. The main difference is in that early exposure to complex
calorie content – because drying fruit removes up to 80% of its foreign proteins, such as cow’s milk
water content, the fruit’s calorie and sugar content is much greater. proteins, may increase the risk of
Dried fruit also contains more fibre. The grapes have 1.4 gms of Type 1 diabetes in young children
fibre, while the raisins have 5.4 gms. with genetic risk for the condition.
The higher calorie content means that it’s particularly important
to keep portion size in mind if you enjoy eating dried fruit. Also
look for sulphur dioxide, a preservative often added to keep the
fruit from turning brown. For people with sulphur sensitivities
or asthma, sulphites can be problematic (if you want to avoid
sulphites, try organic brands).
GOT GARLIC BREATH?

E at an apple, lettuce, or mint afterward, suggests a recent study.
Garlic breath is blamed on volatile sulfur glucosides that form
from allicin in garlic. After chewing garlic for 25 seconds, participants
consumed various foods and beverages. Raw apple, lettuce, and mint
leaves were found to be highly effective in neutralizing the stinky
compounds, at least for the next hour or so, with the effect attributed
to phenolic compounds and enzymes in the foods.

Omega Boon!
A ccording to research, Omega 3 fatty acids have

become a cure for most ailments.
“Omega 3 is an essential fatty acid. It is called
essential because human body is unable to
synthesise it, and hence it needs to be obtained from
diet,” says nutritionist Munmun Ganeriwal, Mumbai.
HOW IT CAN BE CONSUMED?

Omega 3 is an important nutrient but not produced
by our body and that is why we need to take it
orally. Foods that are rich in omega 3 acids are:
u All kinds of nuts.
u Ghee.
u Fish.
u Homemade white butter.
u Flaxseed.
BENEFITS:
l It has anti-inflammatory properties; helps reduce l According to research, Omega 3 is especially beneficial
triglycerides, cholesterol, and blood pressure; and is to those whose hair loss is due to factors other than
recommended for good heart health. genetic. Even then, those with a genetic predisposition
l Apart from this, it has also been shown to support to hair loss can slow down the progression. It can also
other medical conditions like diabetes, infertility, help dry, itchy, flaky scalp.
cancer, depression and arthritis.
l Both EPA (Eicosapentaenoic acid) and DHA SIDE EFFECTS:
(Docosahexaenoic acid) in it keep skin hydrated, Higher doses of Omega 3 supplements may have side
and also protect it from sun damage, acne and effects like loose stools, nausea and stomach upset.
skin ageing. HARSHA ADVANI

QNature Nurture
W inter and a plateful of guava with chaat masala on

it go hand-in-hand. Besides its amazing flavour
and fragrance, guava is also known to have loads of
health benefits. Read on to know more about this super
health fruit…
According to Neha Pathania, senior dietician, Paras
Hospitals, Gurgaon, guava is a super fruit, rich in dietary
fibre, vitamins A and C, folic acid and dietary minerals
like potassium, copper and manganese. The fruit is
known to have four times the amount of vitamin C in
orange, and is very low in calories.
HEALTH BENEFITS OF GUAVA

ä It controls blood sugar.
ä Lowers bad cholesterol.
ä Reduces diarrhoea.
ä Improves immunity.
ä Reduces the risk of cancer.
ä Strengthens gums and avoids
tooth decay.
GO
ä Treats vomiting.
ä Improves eye sight.
Guava! Discover the

super powers of
this juicy fruit...

u a v a i s known
G pene,
v e l y c o
to ha
c a n c e r -fighting
a which
x i d a n t ,
antio
e l p s t r e at and
h
prostate
combat
st
and brea
cancers.
CANCER TREATMENT: hypoglycaemic in

ä Guava is known to have
nature which helps
lycopene, a cancer-fighting
control cholesterol and
antioxidant, which helps
blood pressure.
treat and combat prostate
CONSTIPATION: TOOTHACHE:
and breast cancers.
The astringent contents of
ä Guava pulp also helps The fibre and roughage
guava and its leaves are used
prevent the formation present in guava helps
as a remedy for tooth pain,
of cancerous tumours. treat piles and haemorrhoids.
swollen gums and ulcers.
Other nutrients in it such Guava seeds are powerful
as vitamins A and C, laxatives that help treat HAIR LOSS:
flavonoids, beta-carotene chronic constipation Vitamins B and C in guava
and lutein help fight and in cleansing of the nourish the roots of the hair
free radical cells which digestive system. and make them stronger.
encourage the growth of Since guava clears the Washing hair with water
cancer cells. intestine, it is also an effective steeped in guava leaves, is
ä Being rich in fibre, guava remedy for intestinal laziness. effective for hair loss.
aids in protecting the
DIABETES: SKINCARE:
colon mucous which
Low glycaemic index food Using guava leaves and
prevents toxins and
and foods rich in dietary fruit pulp as a scrub is very
cancer-causing cells.
fibre help in controlling the beneficial as it contains
HYPERTENSION: amount of glucose secreted in antioxidants that help protect
Guava contains high the body. Guava fits the bill, the skin from sun damage.
amount of fibre and is and helps control sugar level. HARSHA ADVANI

Q Healthy Eating
Cheer? Is chocolate your heart’s

delight? Let’s nd out
how good it exactly is for
your heart…
Y ou may have heard news

touting chocolate as a
heart-healthy food. But before
you indulge your sweet tooth
too much, you need to put
the reports in context. What’s
really in each captivating
chunk of chocolate?
When it comes to chocolate,
what tastes good may be good

w o r e c e n t studies
for your heart, but moderation heart-healthy benefits from its T
d that
have foun
remains the rule. flavonoids. Because chocolate
olate
is high in calories and sugar
RICH IN and low in fibre, it’s considered
some choc
ANTIOXIDANTS unhealthy to eat chocolate in
u c t s c o n t ain high
prod
xidant
Two recent studies have the same quantities that you
found that some chocolate might eat other flavonoid-rich
ls o f a n t io
leve
, which
products contain high levels of foods, such as fruits
antioxidant flavonoids. These and vegetables.
flavonoids
are plant-based compounds In addition, the studies did
li m it t h e negative
help
proteins
also present in black tea and not test chocolate’s long-term
some fruits and vegetables. heart benefits. Further, not all
c t s o f li p o
effe
ts of the
Flavonoids help limit the chocolates are created equal
negative effects of lipoproteins when it comes to flavonoids.
componen
d of
harmful kin
(LDLs), components of the Among chocolate products, the
mong
harmful kind of cholesterol. darker it is, the higher it’s likely
le s t e r o l. A
cho
This may help protect arteries to be in flavonoids.
and prevent heart disease, A 3.5-ounce serving of dark
c o la t e p r oducts,
stroke and atherosclerosis, chocolate (about the size of
cho
a disease characterized by two average chocolate bars)
d a r k e r it is, the
the
kely to be
clogged arteries. was found to contain 53.5 mg
h e r it ’s li
hig
According to one of the of flavonoids. The same serving
study’s findings, the flavonoids of milk chocolate contains 15.9
s.
present in chocolate –
polyphenols – also inhibit the
mg, and a cup of hot chocolate
drink has about half that much.
in flavonoid
activity of platelets in blood. White chocolate contains no
Platelets are helpful in clotting, flavonoids. An 8-ounce glass
but they can also be associated of black tea, by contrast, was
with heart attacks and strokes. found to contain 37 mg
of flavonoids.
UNANSWERED The chocolate manufacturing
QUESTIONS process accounts for the varying
The studies, while promising, levels of flavonoids. Chocolate
do leave some unanswered products are derived from cocoa
questions. Neither study beans. To be made into their
addresses how much chocolate final product, though, varying
you need to eat to achieve amounts of cocoa powder, cocoa

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il e c h o c o late may
Wh vonoids THE TYPE OF FAT IS KEY WHEN IT
m o r e f la
contain COMES TO CHOCOLATE
n f o o d s such as
th a
it s a n d v e getables, T ake a close look at the ingredients list the next
time you buy a candy bar. As a general rule, if
fru
the other
cocoa butter is listed as one of the only fats, the candy
it’s lo w e r in is typically less likely than others to contain fats that
s , n u t r ie n ts and contribute to high cholesterol.
vitamin Cocoa butter is converted into an unsaturated fat in
r e t h a t c ontribute the liver and has neutral effects on cholesterol levels.

fib alue of
On the other hand, if the ingredients list
o v e r a ll v
to the
includes milk, especially whole milk, or the words
r foods.
‘hydrogenated’ or ‘partially hydrogenated’, it’s typically
t h e s e o t h e more likely to contribute to higher cholesterol.

Milk fat contains saturated fat and cholesterol,
and hydrogenation makes a fat more saturated.
Hydrogenation can also change the fat molecule into
its ‘trans’ form. Trans fatty acids can raise total and LDL
(‘bad’) cholesterol and lower HDL (‘good’) cholesterol.
butter, milk (typically whole milk), sugar and

other ingredients are added. This often adds fat
and reduces the flavonoids content.
Here’s what each type of chocolate contains:

YUnsweetened chocolate – This is a mixture
of cocoa powder and refined cocoa butter.
It’s too bitter to eat and is used mainly
in baking.
YDark chocolate – This contains cocoa,
cocoa butter and varying amounts of sugar.
YMilk chocolate – Milk chocolate contains
cocoa, cocoa butter, varying amounts of
sugar and milk. Occasionally, flavours such
as vanilla are added.
YWhite chocolate – There’s no cocoa in this
type of chocolate. It consists of cocoa butter
or other fats, sugar, milk and flavourings.
AN OCCASIONAL TREAT
Despite possible heart benefits, chocolate
remains a food that should be enjoyed in
moderation as part of a balanced diet. That’s
because chocolate products are high in sugar,
fat and calories.
While chocolate may contain more
flavonoids than foods such as fruits and
vegetables, it’s lower in the other vitamins,
nutrients and fibre that contribute to the
overall value of these other foods.

Q Food Note
Eat Like A Caveman! The trending Paleo

diet takes you back
Meghan Fox
1,000 years. Here,
we deconstruct it
for you…
Matthew M
cConaugh
ey
iel
Jessica B
Miley Cyrus

UNDERSTANDING intolerant, gluten sensitive,
PALEO have a carb-sensitive
i s a l s o known
According to Tripti Gupta, digestive system can benefit
This diet an diet
founder, iPink The Color Of from this diet.
e c a v e m
as th
e aim is
Health, Palaeolithic or Paleo l It is essentially designed for
where th turally as
diets are all about eating like weight loss.
na
to eat as ting for
our ancestors did. Therefore,
this diet is also known as the FOOD TO INCLUDE IN
PALEO DIET: , op
possible
caveman diet or the hunter-
gatherer diet, where the l Meats: Beef, lamb, chicken,
e d m e a ts, an
grass-f s and
aim is to eat as naturally as turkey, pork.
o f f r u i t
Fish and seafood: Salmon,
ce
abundan
possible, opting for grass-fed l
d other
meats, an abundance of fruits trout, haddock, shrimp,
b l e s a n
vegeta
and vegetables and other shellfish etc.
wholesome foods like nuts l Eggs.
s o m e f oods like
and seeds. This diet omits l All fibrous vegetables
whole
dairy foods, cereal grains, l Fruits: Apples, bananas,
t s a n d seeds.
starchy vegetables as well as oranges, pears, avocados, nu
sugar and refined foods, as strawberries, blueberries,
it believes that the change avocados and more.
from a hunting and gathering l Tubers: Potatoes, sweet
diet (rich in wild fruits and potatoes, yams, turnips etc.
vegetables) to an agricultural l Nuts and seeds: Almonds,
diet (rich in cereal grains) gave walnuts, hazelnuts, FOOD TO AVOID
rise to modern chronic diseases sunflower seeds, pumpkin l Sugar and high fructose
such as obesity, diabetes and seeds, flaxseeds, chia corn syrup: Soft drinks, fruit
cardiovascular disease. seeds etc. juices, table sugar, candies,
Hollywood elebrities that l Healthy fats and oils: Extra pastries, ice cream etc.
are known to be following virgin olive oil, coconut oil, l Grains: Includes breads
the Paleo diet are Matthew avocado oil and others. and pastas, wheat, spelt,
McConaughey, Jessica l Salt and spices: Sea salt, barley etc.
Biel, Miley Cyrus and Himalayan salt, garlic, l Pulses and legumes: Beans,
Meghan Fox. turmeric, rosemary, thyme etc. lentils, chick pea etc.
PALEO DIET BENEFITS

l Follows a clean and organic
approach without additives,
preservatives, or chemicals.
l Is high in anti-inflammatory
properties derived from
the plant nutrients in fruits,
vegetables, oils, nuts,
and seeds, which are rich
in antioxidant content,
various phytochemicals and
omega-3 fatty acids.
l Meat and meat products
provide good amount of iron
and protein to the body.
l It is a high protein and high
fat diet, hence the satiety
periods between meals
are longer which in turn
contribute to weight loss.
l People who are lactose

t dairy
l Dairy: Milk and milk products a deficiency of a primary
tting ou
Cu
which include cheese, paneer, source of calcium and other
a d e fic iency curd, buttermilk etc. important trace vitamins

leads t o
ry source
l Vegetable oils: Soybean oil, such as B2, B12, zinc and
a p rim a sunflower oil, cottonseed phosphorus.

of d other oil, corn oil, grapeseed oil, This diet can be difficult for
n
l
iu m a
of calc amins
safflower oil. vegetarians, since it excludes
t tr a c e v it Trans fats: Found in all the vegetarian protein

importan B12, zinc
l
margarine and various from it.
B2,
such as
processed foods or junk foods. l It is not a balanced diet
h os p h o rus. This l Artificial in terms of macro and
and p ifficult for

sweeteners: Use natural micronutrient composition
a n b e d sweeteners instead. and thus contributes

diet c since
l Highly processed foods: to various nutritional
ta ria ns ,
vege
Cakes, pastries, maida, breads, deficiencies.
s all the
ready-to-eat packet foods etc. l Carbohydrates form the
it exclude rotein highest percentage of Indian

np DRAWBACKS
vegetaria
diets. Bhakri, roti and rice are
l The diet omits carbs - grains the main ingredients of an
from it.
and pulses which are a major Indian meal. Without these,
source of energy in one’s the Indian diet would be
daily’s routine. Lack of them incomplete and cannot last
leads to weakness, dizziness, successfully for a lifetime.
low stamina etc. It also
contributes to deficiency of B PALEO DIET PLAN
complex vitamins and other FOR A DAY
minerals like phosphorous, l Breakfast: Scrambled eggs or
magnesium and zinc. a vegetable and mushroom
l Cutting out dairy leads to omelette, seasonal fresh
fruit, coffee/ tea/ freshly
squeezed juice.
l Lunch: Fresh
garden vegetables, avocado
and seafood (shrimp, crab,
clam, mussels) or roast
chicken, salad dressed with
lemon juice or vinegar and
virgin olive oil. Infused water,
herbal or green tea.
l Dinner: Any cut of beef,
pork, lamb or fresh fish. Any
fresh steamed vegetables
(broccoli, cauliflower,
sprouts and carrots). Fresh
garden vegetable dinner
salad. Infused or mineral
water. Fresh berries or fruit
for dessert.
l Fresh fruits and salads
can be consumed as in-
between nibbles.
l Foods and salads can be
prepared in good quality ghee
or oil.
HARSHA ADVANI

Fitness
A dventure
junkie
Gul Panag,
unplugged…
Treat muscle
cramps…
Core-
strengthening
moves…
The DIY muscle-
building plan…
Fitness fads,
advice & more…
Be strong!
Be sexy!

Q Fitness Forum ALL THE BEST NEWS, MOVES AND ADVICE TO KEEP YOU IN PEAK CONDITION
Mind W e all know that

the body and
mind are linked, and
Matters!
the mental mirrors the
physical. So when it comes
to fitness, if you can
shift the way you think
about working out, that
changes everything.
One of the keys to
overcoming these
toxic thought patterns
is to think of your
workout as needs rather
than wants. So even when
your inner critic screams,
“I don’t want to exercise!”
you’ll still pack up your
gym bag and get sweating.
1D
ete
for yo rmine wh
u. ye
Steps to stay grand Do you w xercise is

predia
think
childr
en
betes without g
d
seriou iagnosis?
ant to
etting
im
play w portant
ith yo
ur
motivated
t
vital t sly ab What ired? Con
oy out ever trol a
chanc our future why phys the reason
es yo . Mak ical a ,
2 Se u’ll do ing it ct
t re it . perso ivity is
The hardest part of exercising is sticking with it. To help you prom ason nal ra
ise I’ll able ises th
overcome that hurdle, here are five tips: e goals e
Instea x ercise . Don’t
d, sta for th think
Then rt sm e rest o , “I
ta all: “ f
3 W ke it one d I will exerc my life.”
rite it ay at ise th
calen do a tim is we
dar fo wn. Put a e. ek.”
p.m). r exer n exa
Treat cise ( ct tim
appo yo Mon e on
intme ur workou day: Walk your
4 Fi nt – d t
on’t b like a doct
4 - 4:3
0
nd
prefe someone reak it
.
or’s
rably to ex
not y
cance
l on a our sp ercise wit
ouse h
5 Do frie
n’t ne nd. Set w – you . But
g e ’re les
yours otiat e s
elf e wit kly workou likely to
just d to conside h you
r t date
o, like r se s.
seem brush exercise a lf. Train
s like ing yo s som
a cho ur tee et
out o
f the re th. So hing you
quest , but not d metim
ion. oing
it sho es, it
uld b
e
Do chronic
conditions
keep you from
exercising?
I f you have a chronic condition,
you may be using that fact as
a crutch to avoid exercising. But
regular physical activity can actually
improve your quality of life if you
have arthritis, diabetes, heart
disease, or even Parkinson’s disease.
It may even keep you from
getting other related conditions.
For example, if you are unable
to do aerobic exercise, you may
still be able to do some strength
training, which has been shown
to stave off diabetes. Talk to your
Sneak more
doctor about your limitations,
then get advice from a physical
therapist to come up with a
movement
routine that can get you moving,
no matter what your ailment.
1. When watching TV, stand up and on the phone.

move about during commercials – 7. When reading a book, get up
march in place or tidy up the room. and move around each time you
2. Combine your exercise time with finish a chapter.
screen time. Set up a treadmill or 8. Forgo the dishwasher. Stand at
exercise bike near the TV and run the sink to wash and dry dishes
or spin as you catch up on your by hand.
TV viewing. 9. Attack housework vigorously
3. Iron or fold laundry while – stretch and lift as you scrub,
watching TV. mop, or vacuum.
4. Keep a pair of light dumbbells 10. Walk your dog an extra block.
next to your chair and lift them 11. Take your young grandchildren
as you watch TV. to the playground, where you
5. Set a reminder to get up and can engage in activities like
move around the room at least pushing them on a swing.
once an hour. 12. Stand as you read your daily
6. Stand up or stroll while talking newspaper – or magazine.

Q Fitness Forum ALL THE BEST NEWS, MOVES AND ADVICE TO KEEP YOU IN PEAK CONDITION
A rm aerobics can delay the leg
Arm Exercises pain that makes walking difficult

for people with peripheral arterial
Help Circulation in Legs

disease (PAD). PAD is a disease in
which plaque build-up limits blood
supply to muscles during exertion.
Better
Balance
W hen doing the following simple balance
exercises, stand near something you can use
for support if needed, or do them with a partner.
l Test your balance by seeing how long you can
stand on one foot with your eyes closed. Most
people over 40 can’t go past 15 seconds. Even if
you can, try to improve your time.
l Rise up on your toes 10 times. Repeat with your
eyes shut.
l Stand on one foot for 10 to 15 seconds; switch
legs; repeat 10 times. Then do it again with your
eyes closed.
l Walk a straight line, placing the heel of one foot
directly in front of the toes of the other foot.
Joint Ef for t
Vinata Shetty, ACE, ACSM Certified, Reebok Master
Trainer solves your workout dilemmas
I know I need to exercise to help counteract my

osteoarthritis, but how do I know if a particular exercise
is helping or actually making the arthritis worse?
that need to be addressed. Work on improving mobility
and flexibility and then add the strength component.
Range-of-motion might be limited due to pain or even
stiffness. So work through a range of motion that
Sneha Kamat, Bangalore
doesn’t result in any pain while performing any of the
exercise movements.
I’m glad you understand the importance of exercise for
l Your warm up should be sufficient and efficient, and
improving your condition. There are a few contra-indications
include a lot of joint mobilization drills.
to exercise for those with osteoarthritis that you might want
to be aware of. l Progress gradually and do not attempt too much too
soon. That is stressful even for healthy joints!
l High impact activities can be avoided, as they do have
greater impact forces acting on your joints.
Your condition doesn’t mean you cannot perform
l To begin with, low impact movements will be a lot safer
activities of daily living or even exercise. If anything, being
and less stressful on your joints. sedentary and gaining weight can only add to your woes.
l Walking, swimming etc are safe activities to pursue. So, definitely start working out and strengthen your joints,
l Strength training and mobility are other components and your condition will improve over time.
MOVE OF THE MONTH Strength exercises for key muscles
1. Holding onto a chair 2. Holding onto the back 3. Holding 1-2 lb 4. Stand at arms’
to help you balance, of the chair again, raise dumbbells, bend your length from a wall,
raise your left leg straight your leg behind you, arms at the elbow to palms flat on the
out to the side and then moving from the hip and raise the weights to your surface, shoulder-
lower it back to the without bending your chest. Keep your elbows width apart. Slowly
starting position. Repeat knee. Go as far as you close to your sides as you bend your elbows
8-12 times, and then do comfortably can before lift the weights, and as to lower your body
the same exercise with slowly lowering your leg. you slowly lower them against the wall and
the other leg. Wear a 1 lb Repeat 8-12 times, and back down to your sides. then slowly push back.
ankle weight to increase then do the exercise with Repeat 8-12 times. Repeat 8-12 times.
the resistance. the other leg.
THE BEST OF JOHN MAXWELL
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Modelling Affairs
N ew York Film Academy alumna, performance
artist and supermodel Priyanka Karunakaran
debunks the myths of a typical model life….
1. What according to you is the criteria to look

fit for a model?
“Being mentally healthy is the most important
criteria. And because of the field we are in,
everyone requires toned arms, legs and
stomach along with healthy skin, hair and nails.
A fit model is someone who is comfortable in
whatever she wears and oozes confidence.”
2. How hard is it to maintain a well-

proportioned body?
“Maintaining a well-proportioned body
becomes a habit when you pursue your passion.
Making healthy choices is a lifestyle that I have
adopted. Initially controlling on cravings does
become difficult, but once you see the amazing
results, you get addicted to it. And not just the
weight, your hair and skin also glow when you
maintain yourself .”
3. What is your workout schedule ?

“I believe in using my body weight to stay fit.
I have a fitness coach who trains me in mixed
martial arts. I also do yoga and stretch a lot. It
helps while in front of the camera.”
4. What are the diet patterns you follow? Are

you allowed to cheat?
“I follow a healthy balanced diet. I give into my
cravings once in a while so that it does not build
up. I avoid sugar and fried food though, and try
eating home food as much as possible. I drink at
least three litres of water every day.
“If I have a bikini shoot coming up, like now
with my Kingfisher Calendar 2018, I go on a
strict diet of low carbs and don’t really suggest
that for people to try.”
5. Modelling is also associated with drugs,

alcohol etc. What is your take?
“I do not smoke or drink. I never will. Although
modelling, as a career, is associated with such
substances, I have to make a clarification on
that. Models are healthy men and women who
have to take a lot of care of their body, hair
and skin. What we put inside our body is what
shows in pictures or on screen, which is not
possible for alcoholics.”
HARSHA ADVANI

QFit & Famous
U nlike any other Bollywood
celebrity, Gul Panag is
known to be a free-spirited
person. She rides bikes, climbs
mountains, goes white-water
rafting, drives from Mumbai to
Leh (on vacation), shoots rifles,
runs marathons, flies a plane, has
travelled to around 70 countries,
and the list is endless…
How does she manage to
pack in so much? In a free-
wheeling interview with us, Gul
tells us all about being an actor,
entrepreneur, producer, pilot,
automobile enthusiast, biker,
adventurer and more… Read
on, for some adrenaline-driven
insights...
Gul Panag
ag reveals
reveals hher
er
adventurous
turous a
and
nd
tness-conscious
nscious sside…
ide
FROM A MISS INDIA TO AN ADVENTURER
“Winning the ‘Miss India’ pageant changed my life, and helped me live my
dream… I was always a multi-talented and multi-faceted child, and this I
would say was courtesy my army upbringing. Growing up, my goal was clear -
to do everything in life!
“I was never into modelling in college, but when I saw the ‘Miss India’
pageant on TV, I thought I should give it a shot. I thought it would give me the
opportunity to accomplish my goal - I could travel the world, make a difference
in people’s lives, and be a different person every single day (as an actor). And it
so happened that I actually won the pageant!

“I started my adventurous “Even when I am travelling, I
my
“I started journey using my crown as a make sure I incorporate exercise
d ve ntu ro us journey platform to have everything in my routine. When I am at

a
crown as
that I have in my life today. The airports, I never take the moving
using my general perception after winning walk-ways, I always prefer to

to have the crown is that you get into walk. People usually complain
a platform at I have Bollywood, but that’s only one about the long walks but I
th
everything y. The
aspect of winning. I too became welcome them, because if it’s a
toda an actor but becoming an actor 15-minute walk from my aircraft

in my life was not the end for me. It was to the terminal, then one quarter
era l p e rc eption an opening to bigger things in of my day’s goal of movement is

gen
ing the
my life. already achieved. We should find
after winn you get “My acting platform helped me ways to incorporate exercise in
hat
crown is t
pursue my love for travelling and our day-to-day activities, rather
od, but
going on adventurous trips, all of than avoid it.
B o lly w o
into e aspect
which today have become work “Looking good is a very small
n ly o n opportunities for me.” aspect of exercise, the main

that’s o reason is longevity. The reason
.”
of winning
ALWAYS FITNESS-DRIVEN we should stay healthy is that
“But what has remained even when we turn 65 years, we
constant right from the should have a body that is as
beginning has been my functional as it can be.”
approach towards fitness. I have
not lost weight just to get into FITNESS INCLUDES DIET TOO
a bikini for a movie, nor have I “Another part of being fit is
gained any for that matter. A lot being consistent about what
of people work out rigorously you eat because diet is a major
and do heavy workouts, but are aspect of being healthy. I never
not regular. But I believe follow a diet routine. I eat all
it’s consistency that shows kinds of food, just that I divide
positive results. it into nutrition and indulgence.
“Even today, my fitness routine We all know that nutrition is
mostly includes a game of home-cooked food or fresh
tennis, running or swimming. fruits and vegetables. When you
The routine is not fixed but the are not eating this, everything
commitment to work out every else is indulgence, or emotional
day is fixed. And whatever I do, support food.
I incorporate endurance and “I consider my body a machine
strength training in it. I need to keep full with the right
kind of fuel. A samosa can never
replace the value of dal and
sabji. Diets don’t work. You just
have to realise that the main
purpose of food is nutrition.
Once in a while if there is some
garbage in your body, it’s fine,
but if you put in garbage daily,
think of what will happen?”
RUNNING TO BE FIT
“Running marathons have
also been part of my fitness
approach; they were never a
fashion statement. I started
running in Pinkathon with Milind

ood
“Looking g ll
ma
is a very s
aspect of
e
exercise, th
on is
main reas
longevity.”
Soman to help and support

Milind launch it.
“But I believe it’s very
important for every woman
to focus more on her health
and fitness. Women prioritise
the health of their family and
DIGITAL DETOX IS
IMPORTANT
“My day starts at 6.30 a.m by
writing in my diary everything
that is to be accomplished for
the day. I plan my strategies,
post which I go for my exercise.
I do not waste time on
smartphones and WhatsApp.
“I go on a digital detox very
often. At least once or twice a
month, when I visit my farms,
I disconnect from my gadgets
and rejuvenate myself. It
may be hard for people to be
disconnected like this but I am
not addicted to my phone.
“Today, we are over-
communicating and are
over-stressed. There are people
who send me an email, then a
message and a WhatsApp, in a
span of half-an-hour, following
up on the email sent just 30
minutes back. Using our time
smartly is something we all
need to understand, because
at the end of the day we all are
multi-taskers and have a lot to
complete daily. And I believe
living a fit lifestyle helps in
achieving that.”
n s id e r m y body a
“I co
h in e I n e ed to keep
mac
w ith th e right kind
full
e l. A s a m osa can
of f u value
pla c e th e
never re
d a l a n d s abji. Diets
of
n ’t w o r k . You just
do that the
re a lis e
have to d
a in p u rp ose of foo
m
.”
is nutrition
children, but not their own.

When women are fitter, they
are more productive, can take
better decisions and become
more proactive.”
FLYING HIGH
When Gul posted her pics of
flying a plane, it broke the internet.
But it also proved that if you want
to achieve something, no one can
stop you…
“I always wanted to fly; it was
on my wish list. I took flying
GUL’S GYAAN
EXERCISE BECAUSE…
u It makes you feel
confident and good about
your body image.
u It makes you
make healthy choices.
Indulgence food makes you
happy and releases feel-
good hormones. The same
happens when you exercise,
and since you are already
feeling good after exercising,
you indulge very little.
u The time you invest in
exercising will come back
three fold in the form of
productivity.

social media. My consistent
approach towards fitness, over
the years, has made me an
advocate of fitness today. And,
because of who I was, when I
would post my workout images,
people would start contacting
me. Today, I have a very loyal and
fitness-focused community on
social media. And that’s how the
Flying high idea generated - if I can help
other people to get up
classes and worked very hard. and pursue fitness, then I
My husband gave me his full can do much more.
support. And today, I am a hobby “These people would
pilot. Of course, I have a PPL ask me why I didn’t
(Private Pilot License) which launch a DVD, but I
means I can only fly for myself felt watching a DVD
and not charge for my services or was going out of your
fly with any airline. way to watch and do
“So as of now, I rent a plane something. I wanted a
when I want to fly, and I take out solution on the mobile
a couple of hours every month device, which is always
to fly. It makes me feel amazing handy. Gourav Jaswal,
and this is something that I founder, Mobiefit, and I
really enjoy. Very soon, I plan to came together to start
purchase a single engine plane a company with many
with my hobby pilot friends.” fitness apps, because one
app cannot do justice to
SPEEDING AWAY (on being all body types or fitness
the first woman to drive the enthusiasts. We came up
Formula E car) with Mobiefit to cater to
“I have always been into different kinds of people.”
sports cars and have driven an
electric car for around two-and-
a-half years now. Recently, I was
invited by the Mahindra Racing
Formula E Team to train and
drive on their host track where
they practice with those cars.
i n g m a rathons
The experience was amazing,
“Runn
and I drove at a speed of 280
o been
kms per hour. have als
“I have always been an
r t o f m y fitness
automobiles enthusiast and I pa y were
c h ; t h e
approa
have just loved that experience.
fashion
Again, to ride a sports car, a
person needs an extremely
n e v e r a
nt.”
fit body and the heart of a
marathon runner.”
stateme
ON TURNING A FITNESS
ENTREPRENEUR
“The idea to start a company
actually came up because of
ack, I
“Looking b
call a
cannot re
ure in
single fail
y li f e , b e cause I
m
en any
haven’t se
e r s o n a ll y. So I
p
say
would only
h a t m y jo urney is
t
o f s u c c e sses.”
full
POLITICAL DREAMS
“I was very particular that
when I looked back in life, I
wanted to make sure that I
made a positive contribution
to society. Everyone complains
about all that is wrong in
society, I didn’t want to be
one of those who just tweet
and rant. I am very politically
committed, and I believe it’s
important to be heard and I
think I am fortunate enough to
be in a position to do that.
“And though I lost an election,
I do not see it as a failure.
To fight an election with a
start-up party (AAP) with no
infrastructure and walk away
with one-fourth of the votes
was a very big achievement. The
amount I learnt in that election I
could have never learnt with an
established party.”
MARRIAGE MANTRAS
Gul, however, has always
managed to keep her personal life
private and away from the eyes of
media - be it her wedding entry on
a bike or any paparazzi pictures
with hubby Rishi Attari…
“Even the media respects the fact

GET FIT WITH GUL
Sushant Chavan, Venture
Head, Mobiefit, on
partnering with Gul for
Mobiefit:
“Mobiefit was launched
in 2015, with the vision to
deliver structured fitness
training and coaching
programs without the
need of any direct human
intervention or additional
equipment.
“Gul Panag was the perfect
fit as our founding partner,
being a self-taught runner,
as well as a public figure on Gul with husband Rishi
the fore of promoting fitness

s very
“I feel it’
among women. Over the
past two years, we’ve built
t a n t t o have
two separate coaching apps,
impo r
r who
a partne
launched over 10 unique,
nds the
goal-based programs, and supports you, because I have
trained over half-a-million
u nd e r s t a seen people who want to be
people around the world.
c h o i c e s you healthy but their partners forcing
Every month, 2,500+ fitness
health them to indulge (diet wise),
enthusiasts take part in our
e , a n d your because of which nobody ends
virtual challenges to prove mak up being fit.
their mettle by running the
i s i o n s i n life.” “I feel it’s very important to
farthest, the fastest or doing v have a partner who understands
the health choices you make,
the most number of push-
and your visions in life. Both of us
ups, squats and crunches in
are particular about making sure
a minute. that we like to keep our personal that we are healthy in the years
“We are making a strong life private. If you are in showbiz to come.
headway into the corporate in India, then your personal life is “Everyone has those days
wellness space where we under scrutiny but if you want to when you just don’t want to
have deployed our solutions keep it private, you can. exercise or do anything, but he
across 14 corporate such as “Of course, as far as my fitness pushes me saying some exercise
Tata Steel, IDFC Bank, Aditya and health goals are concerned, I is always better than nothing.
Birla Capital, Unisys etc. believe that having a supportive I am blessed as my fitness
partner is very important for struggle is understood by him.
“We’ve also roped in a
a happy relationship. And “Looking back, I cannot recall a
certified nutritionist to create
what makes my journey so single failure in my life, because I
customised diet-plans that
comfortable is my partner’s haven’t seen any personally. So I
support each of our training support. Staying healthy might would only say that my journey is
programs, and help our users feel like a one-person job but full of successes.”
achieve their fitness goals. it’s only possible if your partner HARSHA ADVANI
“Going forward, we plan
to create more programs in
varied formats to make them
easily accessible.”

QMuscle Guide
We show you
how to craft a
workout plan
that gets you
bigger, stronger,
DIY
and leaner in
THE 2018.
WORKOUT
c a n b u rn more
You s ession
s p e r
calorie e
d t r a i n the sam
an p s more
e g r o u
muscl n d that
n t l y, a
freque r gains.
s f a s t e
mean e t o make
h a v
You just
r e y o u recover
s u
e e n w o rkouts.
betw
STEP 1: PICK THE

RIGHT EXERCISES
As a regular guy with limited
time to train, you’ll do fine
dedicating yourself to lifting
just three days per week.
Though you’re probably used
to doing arm days, chest days,
and so on, there are several
advantages to performing full-
body workouts. You can burn
more calories per session and
train the same muscle groups
more frequently, and that
means faster gains. You just
have to make sure you recover
between workouts.
Keep your exercise selection
short and sweet. Since you’re
training your whole body each
session, pick exercises that work
every major muscle group as
efficiently as possible. This can
be accomplished with three
moves per session. Just satisfy
these categories of movement:
Push and pull. For example, you
could do an overhead press (a
pushing exercise), a front squat
(a lower-body pushing move),
and then a pull-up (a pulling
exercise). The next session could
have two pull moves and one
push to balance things out.

Not all the exercises need the STEP 2: CHOOSE YOUR
same emphasis. Whichever one GOAL
e n t y o ur lifting
Augm
io. First
you place first in the workout is To get bigger and stronger, you
your main lift – the one that if need a blend of heavy training
w i t h c a r d
you had time for nothing else and a fair volume of work. To fit
i n t h e morning
thing
eat, walk
would get the job done. It must our three-lift example, go for a
be a compound movement lot of reps on the assistance lift
r e y o u
that requires maximum effort over the course of multiple sets. befo l for 45
l y u p h i l
brisk
(this will always be a variation A rep scheme like five sets of
of a squat, deadlift, or press). five is a foolproof strength plan
u t e s , k e eping
Your main goal is to get for main lifts. You can do four min
rt rate
your hea 0 and 150
stronger on that lift, and that, sets of 10 for the secondary lift,
in turn, will make all your other and finish off with an assistance
13
between inute.
goals more achievable. lift done for 50 total reps. That
rm
Your second exercise in the
beats pe
may seem like an arbitrary
routine is called your secondary amount, but it works. Take
lift. Like the main lift, it works as many sets as you need to
a lot of muscle mass across reach that number and work to
multiple joints, but it doesn’t decrease your sets over time.
need to be done as heavy or It’s a fun way to compete with
hard. You can do more sets and yourself, and it allows you to modifications in the gym. The
reps here with less intensity. better customize your reps simplest thing is to just reduce
Any other exercises you do are according to how you feel on a your loads a little and make your
assistance moves. These simply particular day. rest periods active recovery. So,
work the muscles you’ve already As for rest periods, here’s a instead of resting outright, do
hit in a different way, or work trick to keep your session fast something like jumping rope or
muscles that act in opposition paced but also ensure that you jogging around the gym. This will
to them to promote muscular lift your heaviest. On main lifts, help you burn more calories in
balance. They’re typically start a timer and do your set your downtime.
done with high volume and of five. Now look at the clock. Augment your lifting with
low intensity. In the previous When it hits three minutes, do cardio. First thing in the morning
example, the overhead press your next set. Hit set three at six before you eat, walk briskly
would be your primary lift of minutes in, and so on. For the uphill (you can put a treadmill
the day, the front squat would secondary exercise, rest only as on an incline) for 45 minutes,
be secondary, and the pull-up is long as you need to complete keeping your heart rate between
the assistance move. the reps. 130 and 150 beats per minute.
However, you can make some Do this at least twice a week. On
another three days per week,
do higher-intensity cardio that
keeps your heart rate between
150 and 165 beats per minute
for 25 minutes.
STEP 3: PUT IT
TOGETHER
The sample programme on the
following pages shows how
your training might look. The
workouts are for building bulk,
but you can tweak them to
get lean by adding cardio and
active recovery. You can also
change the lifts as described to
avoid plateaus and keep your
training interesting.

1
DAY 1
1
l Hold the parallel bars of a dip station and lower
SQUAT your body until your upper arms are parallel to
Sets: 5 Reps: 5 the floor.
l Grasp the bar outside shoulder width and squeeze
tightly. Pull your shoulder blades together and arch your 3 ROMANIAN DEADLIFT
Sets: 4 Reps: 10
back to take the bar off the rack – it should rest on your
traps or rear delts. Step back with your feet shoulder- l Hold a barbell in front of your thighs with a
width apart. Lower into the squat, hips first, until your shoulder-width grip. Push your hips back and lower
thighs are at least parallel to the floor. the bar, keeping your weight on your heels while
2
maintaining the natural arch in your lower back. Allow
DIP your knees to bend slightly and lower until your back
Sets: As many as needed Reps: 50 total is about to lose its arch.
2 3
1
DAY 2 u r e xercise
Keep y o
1 OVERHEAD PRESS
t i o n s h ort and
sele c
e you’re
Sets: 5 Reps: 5
l Grasp the bar slightly wider than shoulder width. Take it off the rack,
e t . S i n c
holding it at shoulder level with your elbows forward slightly and upper arms swe r whole
i n g y o u
train
almost parallel to the floor. Squeeze your shoulders together and push your
chest out, then press the bar over and slightly behind your head.
y e a c h session,
bod
2 FRONT SQUAT
k e x e r c ises that
pic
y major
Sets: 4 Reps: 10
r k e v e r
l Step under a barbell resting on a squat rack and let it rest on the front part
wo
of your shoulders. Cross your arms so your hands reach across to the opposite
s c l e g r o up as
shoulder to hold the bar in place. Unrack the bar and squat as low as you can mu p ossible.
t l y a s
efficien
while keeping your lower back flat.
3 PULL-UP
Sets: As many as needed Reps: 50 total
l Hold a pull-up bar with a grip wider than shoulder width. Pull yourself up.

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e t b i g g er and
To g
n g e r , y ou need
stro
l e n d o f heavy
ab
i n i n g a n d a fair
tra
l u m e o f work.
vo
When Do I Change Things?
M ost guys switch their

exercises too quickly,
long before they ever get
1
proficient at them and work
up to challenging weights.
While you’re not married DAY 3
to the main lifts you pick,
you should stick with them
for several months. When
1 DEADLIFT
Sets: 5 Reps: 5
you find yourself starting l Stand with your feet hip-width apart. Bend down and grasp the bar just
to plateau – you can’t add outside your knees. Take a deep breath, then sit back on your heels. Keep
any more weight to the your lower back in its natural arch and pull the bar as you rise until your
main lifts or complete all the hips are locked out.
required sets – change your
assistance lifts to something
similar. If your gains remain
2 INCLINE BENCH PRESS
Sets: 4 Reps: 10
static, change the secondary l Lie back on a bench set to a 40-degree incline. Grasp the bar with a grip slightly
lifts. Below are some options wider than shoulder width and lower it to your upper chest. Squeeze your
to swap out for all three glutes and push your heels into the floor as you press it back up.
categories of lifts.
Main Lifts
l Bench Press, Incline Bench
3 BACK EXTENSION (Not shown)
Sets: As many as needed Reps: 50 total
Press, Push Press, Trap- l Set yourself up on a back extension apparatus, with your upper thighs in
bar Deadlift, Box Squat contact with the pads. Bend your hips and lower your body until your
Secondary Lifts lower back begins to lose its arch. Squeeze your glutes and pull yourself
l Box Squat, Good Morning, back up.
Rack Pull, Dumbbell
Bench Press, Incline
Dumbbell Bench Press, 2
Close-grip Incline Press
Assistance Lifts
l Dumbbell Bench Press,
Machine Press, Leg Press,
Back Extension, Single-
leg Squat, Glute-ham
Raise, Dumbbell Row
Q Healthy Moves
Move
Your Body!
The key to end age-related decay.
Aerobic exercise is
M ost of what people call ageing, and most of what we all dread
about getting older, is actually decay. We are struck with real
ageing, but decay is optional. What do we mean? In the absence of
the bit of magic that
signals to grow, your body, including your brain, decays, and you reduces your risk of
‘age’. The keys to over-riding the decay signals? Daily exercise, good
nutrition, emotional commitment and a real engagement with living.
heart disease and
But it starts with exercise. You have to exercise because it’s who some cancers by
you are, where you came from, hundreds of thousands of years ago.
Humankind grew up, hunting and gathering, which required hours of 50%, and Alzheimer’s
walking, with intervals of running and sprinting in between. Exercise,
then, is the single most powerful signal you can send your body that
disease by 40%.
it’s spring, and time to live and grow. It isn’t complicated, but you Nothing in medicine
have to do it every day. Aerobic, balance and strength training help
you age healthy... can touch that.
INING
AEROBIC TbuRlleAt in this life, it’s aerobic
r
If there’s a silve es a day, four da
ys
e ru le: Do 45 minut
exercise. Th
r. How come?
a week, foreve ur blood
se changes yo
Aerobic exerci mmatory. This
akes it anti-infla
chemistry – m your risk of
ic that reduces
is the bit of mag s by 50%, and
d some cancer
heart disease an 40%. Nothing
in medicine
’s di se as e by
Alzheimer
.
can touch that . Hike. It doesn’
t
What to do ? Bike. Jog. Swim
it.
u do – just do
matter what yo
BALANCE TRAINING
Balance, co-ordination and
proprioception (your sense of where
you are in space) are all run by your
brain’s signalling system. The brain
has 100 billion neurons, or signal
senders, each with connections to
10,000 other neurons. And one of
your brain’s big jobs is dictating – in
exquisite detail – how you move.
But there’s a problem: Everything
you don’t use rots! Especially the
signalling system that governs the
body’s fine motor movements.
Which means, of course, that your
balance and coordination go to hell
and you don’t know where you are.
Sounds like the very definition of old
age, doesn’t it.
2 EXERCISES THAT CAN HELP
1 Hip Circles
Why bother? Moving in three dimensions is an excellent way to maintain
flexibility in your hips.
� Step 1 On all fours, lift one leg out to the side, then back, up, and down
in a circular-style motion. Do 10 clockwise on one side, then 10 counter-
clockwise. Keep your lower back still. As your mobility improves, increase
the size of your circles.
� Step 2 Repeat on the other side.
2 Overhead Reach (Dry Backstroke)

Why bother? This one is outstanding for mid-back and shoulder mobility.
� Step 1 Lie on your back with one leg bent. Reach over your head with
your right arm, as if doing the backstroke. Return the arm to your side.
� Step 2 Alternate between the right and left, 10 times each.

STRENGTH TRAINING
If it’s aerobics that keeps you alive and moving, it’s strength training that offers you quality of
life. The rule: Strength train two days a week. For the rest of your life. Normal ageing is grim.
It means losing 10% of your muscle mass every decade after age 40. Ditto bone mass. At 60,
you can’t get out of a deep chair. Or the tub. Your joints hurt. So do your back, your hips, your
knees. You fall down and break a hip. You’re a boring old wreck. That’s normal ageing.
But do serious strength training two days a week and you’ll have little muscle loss and
much less bone loss. You don’t need machines. Use free weights, elastic bands, your own
body. Worry like crazy about posture: Lousy posture is the mother of bad hips. Which are
the mother of bad backs. Get a decent exercise book or video. Doing strength training
wrong is worse than not doing it at all.
5 EXERCISES TO BUILD MUSCLE
1 The Squat
q
Why bother? It’s superb exercise for strengthening
your core and the big muscles of your legs.
� Step 1 With your core tightened and your back
straight, drop your butt back and down until it
almost touches the chair. Hinge from the hips.
� Step 2 Return to standing position. Repeat.
Do serious strength
str
training two days a week
hav little
and you’ll have
an much
muscle loss and
loss You
less bone loss.
d
don’t mac
need machines.
Usee free
f weights,
weights elastic
bands,
s, your ow
own body.

2 Split Squat
Why bother? This one
helps improve
your hip stability
and balance.
� Step 1 Stand with
one foot about
18 inches ahead of
the other.
� Step 2 Lower your
butt until your front
thigh is parallel to the
floor. Rise. Repeat on
the other side.
3 Rotation With
A Medicine Ball
Why bother? You’ll
boost your arm strength and flexibility.
� Step 1 Engage your abs. Begin in a squat
position, bringing the ball down and right.
� Step 2 Swing the ball to the left and over your
shoulder. Return to centre and repeat.

5 Crunch
Why bother? It’s great for building abs.
� Step 1 Lie on your back with your knees bent. Contract your
abs and lift your shoulder slightly off the floor.
� Step 2 Hold for 3 to 5 seconds. Do 3 sets of 10 repetitions.
ARTHRITIS? GET MOVING ANYWAY

Some patients tell they can’t strength train
because they have arthritis and it hurts. But
strong muscles can help protect the joints.
Most arthritis patients report about a 50%
reduction in pain with several months of
strength training.
4 Side Plank
k
Why bother? This enhances lateral
hip and core stability.
� Step 1 Lie on your side, up on
one elbow. Lift your hips and
knees off the floor.
� Step 2 Hold for 10 seconds.
Relax. Repeat 3 times.
Q Fit Bit
Muscle
…Are painful, but
common and often
manageable.
I t’s happened before on

occasion. From the bliss of
sound sleep, you’re suddenly
awakened by a painful muscle
cramp in your lower leg. Lately,
though, you’ve being awakened
by leg cramps several times
a week.
Should you be concerned?
Muscle cramps like this are
fairly common among athletes
and older adults. Many times
they’re harmless. But they can
sometimes be brought on by
certain medications or they
may indicate the presence of
certain disorders.
Muscle Movement
Your muscles are made of many
fibres that can contract and
relax. This allows the fibres to
shorten and lengthen according
to the movement you’re making
at the time.
Muscle cramps differ from Less commonly, muscle
stiffness or leg pain. A cramp cramps may be caused When To See Your
occurs when a muscle contracts by diseases affecting your Doctor
involuntarily in a sudden, peripheral nerves – the nerves Muscle cramps often have
intense manner, producing a that extend from your spinal no identifiable cause. But if
lump of tightened muscle you cord to nearly all other parts you have frequent, severe
can feel with your hand. It’s of your body. muscle cramps, a doctor’s
typically a response to a stress Peripheral nerves are the visit is appropriate. You’ll
or chemical imbalance in the conductors of information likely have tests that include a
muscle’s environment. between your brain and neurologic exam and possibly
your organs, blood vessels,
Sorting Out The Cause muscles and skin. Damage to
Some common causes of muscle a peripheral nerve (peripheral
cramps include: neuropathy) can interrupt
X Muscle overuse, strain or communication lines between A cramp occurs when
prolonged exercise.
X Being dehydrated and losing
the brain and the area served by
the damaged nerve.
a muscle contracts
too much salt due to exercise Peripheral neuropathy that involuntarily in a
or due to prolonged illness produces muscle cramping
involving vomiting may occur with a number sudden, intense
or diarrhoea.
X Certain medications.
of conditions, including
diabetes, thyroid disease and
manner, producing
X Low levels of blood calcium. autoimmune diseases such as a lump of tightened
rheumatoid arthritis.
muscle you can feel
with your hand.
Gently stretch the contracted muscle for relief

Foods High in Potassium
Muscle cramps
may sometimes be
associated with low Avocado Banana Potatoes
levels of potassium
in the body. Low
potassium levels
can be associated
with poor nutrition, Spinach Beans Citrus juices
loss of fluids due to
chronic diarrhea or
other testing. You may be heavy exercise
vomiting, and other referred to a specialist in and sweating.
conditions. neuromuscular diseases. X Warm up before more
intense exercise. Cool down
What You Can Do and stretch after.
Below are several preventive X Avoid over-working
steps you can take to curb or muscles.
avoid muscle cramps: X Before bed, gently stretch
X Drink fluids to avoid muscles that tend to cramp
dehydration – rehydrating at night.
with sport drinks is If you do get a leg or foot
advisable with sustained cramp, gently stretch the
contracted muscle for relief.
You may find it helps to
Low Potassium compress or massage the
Muscle cramps may sometimes be associated with low levels of affected muscle. Sometimes a
potassium in the body. Potassium, which is key to normal cellular heating pad or hot bath may
function, may be reduced for a number of reasons. offer relief.
l The most common reason is the use of diuretics. These medications are
If your muscle cramps don’t
often prescribed to control high blood pressure (hypertension) and respond to these preventive
heart failure. But because diuretics help rid the body of excess fluids, measures, your doctor may
you’re more prone to dehydration and the loss of potassium. suggest taking medication,
l If you’re taking a diuretic medication and are bothered by muscle
such as quinine, to help
cramping, talk with your doctor. Your doctor may check your relieve cramping. However,
potassium and, if it’s low, may recommend taking a potassium quinine is known to cause
supplement or changing your drug regimen. potentially serious blood
l If your potassium is low, work closely with your doctor to make sure it
reactions in some people.
gets back into the normal range and that you are receiving appropriate Discuss with your doctor the
follow-up care. pros and cons of its use as
l Low potassium levels can be associated with poor nutrition, loss of
well as what other medication
fluids due to chronic diarrhoea or vomiting, and other conditions. options might be suitable.

Features
D etox plan to
begin the
New Year…
The fat freezing fad…
Improve immunity in
your child…
Celebs reveal their
love formulas…
Bedroom rules for
better bonding…
Love! Laugh! Live!

Q Body Care
Burn It
A tness
and diet guide
to get back
in shape,
post the party
indulgence.
r i n k a s much
N Try to d
ew Year parties are over. can include water, vegetable
ossible.
Time to get back on track. juice and sometimes fruit
i d s a s p
Nutritionist Niti Desai and juices (only if you are not
flu
health and wellness coach Kunal diabetic as they tend to
i d s c a n include
Sharma show us how to detox, increase your weight and take Flu a ble juice
v e g e t
water,
post the party season. a toll on your sugar level).
l Stop over-eating. Cut back
o m e t i m es fruit
EASY EXERCISES: on calorie intake but do not
and s i f you are
KUNAL SHARMA ADVICES . . . skip your meals. In order to
( o n l y
l Exercise five times a week. lose weight, people tend to juices as they
i a b e t i c
not d
This should include running; go on fasting and severe diets
strength, speed, functionality which ultimately reduces the
c r e a s e your
n
and balance workouts; body’s metabolic rate.
tend to i a k e a toll
n d t
weight a ar level).
stretching and meditation. l Include protein intake in each
l Do stair climbing for 20 of your meal.
sug
on your
minutes – two minutes l Have a snack between two
of climbing with one meals. Morning snack can
minute rest. consist of fruit and evening
l Cycle for 30 minutes – two snack can be chana/ sprout
minutes on incline and two salad/ sukha bhel/ omelet/
minutes on flat surface. unbuttered popcorn.
l Run uphill, or half uphill, and SNEHA SURESHKUMAR
then try to catch your breath
while coming down. Do it for
30 minutes.
l Do spot jogging for two
minutes and rest for three
minutes. Continue doing it for
30 minutes.
l All these are high intensity
workouts which should not
exceed more than 30 minutes.
DO’S AND DON’TS:

l Include good fats, proteins
and low glycemic index carbs
in your meal.
l Sleeping and eating at the
right time is very important to
burn fat and heal your body.
l Do not take drugs or any
kind of supplements to lose
weight fast.
l Do not smoke.
l Do not over-train to lose
weight as it will affect your
hormonal balance.
DIET:
NITI DESAI’S MANTRAS . . .
l Too much of alcohol
consumption can dehydrate
the body. So try to drink as
much fluids as possible. Fluids
Q Parenting
Let your
Get
Here are six things you

should let your kids follow
to keep them healthy…
L et germs be your kiddo’s
new companion. Sounds
acts as a wonderful medium
of art. What’s more, outdoors
n ific a n t part of
weird? While most parents also give kids a little dose of the As ig
will reminisce the childhood required vitamin D which helps
p o s in g y o ur child to
ex s
ial microbe
they spent playing in the prevent autoimmune illnesses.
rain or sunshine outside their
th e b e n e fic
homes, it’s becoming a rarity
3
Allow them to play
to g et th e m in touch
among children these days. with pets: A significant is
In this techno-savvy world, part of exposing your child to
ith p e ts like dogs
w
etting your
kids are more likely to devote the beneficial microbes is to
their school vacations spending get them in touch with pets like
a n d ca ts . L
hours on YouTube rather than dogs and cats. Letting your dog/
o g / c a t c o me in close
d
h your child
making mud pies. By keeping cat come in close contact with
a distance from Mother Nature your child has a great possibility
c o n ta ct w it
t possibility
and trying not to get dirty, your of reducing his or her danger
tiny munchkins may just be of contracting unwanted pet-
h a s a g r e a
his or her
of reducing
missing out on more than just related allergies in later life.
ontracting
creating memories…
4 danger of c
Moreover, parents, these Don’t overdo the
et-related
days, dislike kids getting muddy, laundry: Germs thrive
as they worry that children may easily on apparels and excessive
unwanted p
later life.
allergies in
fall prey to the infections they laundry will do nothing but
might pick up while they play. kill them, thus doing no good
But parents need to understand to the burgeoning immune
that it’s recommended for system of the baby. Sometimes,
children to play outdoors, bask it’s advisable for parents to
in the sun, run in the sand and lend clothes a couple of good
directly come in contact with wears prior to laundry.
nature. When you let your child
get dirty, you make his/ her
5
Ditch anti-bacterial
immune system stronger and
sanitizers and soaps: By
help them better deal with
continuously using antiseptic
health issues later in life.
hand sanitizers and soaps, we
Below mentioned are things
are unintentionally constraining
parents should allow their kids
immune development in kids.
to do in order to give them
It’s advisable to stick to the good
a healthy exposure to dirt
old soap and water and evade
and germs.
the practice of unnecessary
hand washing.
1 Move outdoors: Let
your growing child step
out of the house and get in close
6
Go gardening with
contact with the environment.
your child: This is the
Allow your babies to enjoy
simplest way to let your child
putting their hands and feet in
get close to dirt. The presence
water, dig in the dirt, play in the
of various environmental
mud, pick up worms from ponds,
organisms will offer the immune
roll on the ground, catch frogs
system all that it needs to
and tadpoles.
operate efficiently.
2
Let them play in the
sand: Playing in the
DR CHAITALI LADDAD
sand helps pacify and calm down Founder & Director,
a child. It also helps stimulate The Pediatric Network
imagination and creativity and

Q Fit Fad
n
r Anisto
Jennife
Khlo
é Ka
rdash
ian
a t
F Freez
ing Linds
ay Lo
han
Mariah C
arey
et
n e w c r aze to g e
…is the nwanted fat. W .
rid of u it here for you
decode
J ennifer Aniston, Khloé
Kardashian, Lindsay Lohan
resume their daily normal
activity immediately after the
and Mariah Carey are just some treatment.
e n t p r o cess
tm
The trea
of the Hollywood celebs who Results in about 25 %
swear by CoolSculpting – a reduction in the patient’s fat
e s a f a t ty area
non-invasive, Harvard-scientist- layer, and intended for body
involv
developed procedure, which contouring to remove specific
f t h e b o dy being
o a suction
uses cooling technology fat bulges.
e d i n t o
suck
to freeze and eliminate fat
cells, thereby getting rid of HOW DOES IT WORK?
t y p e d e vice and
unwanted fat. The treatment process involves
cup-
a fatty area of the body being
l e d . A g el patch
WHAT EXACTLY IS sucked into a suction cup-type coo t h e area
d o n
is place
COOLSCULPTING? device and cooled. A gel patch
CoolSculpting uses controlled is placed on the area before
i t i s s u cked into
cooling techniques, called it is sucked into the machine.
before
hine.
the mac
Cryolipolysis, to freeze fat cells Different shapes of suction cups
at a temperature tolerated by and different programming
the skin, causing fat cells to die in the machine are used for
and re-digest into the body, different areas of the body.
scientifically known as apoptosis The patient experiences mild
(shrinkage and eventual death). discomfort for a few minutes
It cools the fat through the until the area becomes numb.
patient’s skin at a temperature Typically, a session lasts for body. The number and duration
of -11 to -13 degree C. The 35 minutes for each part of the of treatments vary depending
procedure is cleared by the US on the treatment area and target
Food and Drug Administration, spot reduction.
Please note: If not done
Health Canada and the The patient may experience
correctly, there could be
European Union. soreness, itching, bruising, pain
prominent pockets of fats
seen at places where the area or numbness in the treated area
KEY FEATURES for two weeks.
has not been treated. Hence
Is non-surgical, doesn’t require After the fat cells die, they
assessment is very crucial.
anesthesia, and patients can are absorbed into the body and
flushed out over the following
Dr V Sethu Raman several weeks or months.
WHICH AREAS CAN IT TREAT?

Ideal for localized fat bulges,
such as love handles/ abdomen/
inner and outer thigh/ double
chin/ back fat/ axillary puff/ male
chest and more...
NOT WEIGHT LOSS

This, however, is not a weight
loss procedure. “This is for
someone who has stubborn
fat and can’t get rid of it in
specific problem areas,” says Dr
V Sethu Raman, MD, Celebrity
PHOTOGRAPH: RAJ KUMAR
Dermatologist @ ZI Aesthetic
and Laser Clinic, the ZI Clinic,
who practises the treatment
(CoolAdvantage) in Chennai.
CSS LATHA

ove
Celebs reveals their mantras for a happy
and healthy marriage…
Raveena Tandon
Actress
“Most relationships don’t

work these days because
the tolerance level in a couple
is waning.
“So I believe there should be
enough tolerance amongst both the
partners. Also, they should be more
trustful, honest and communicative with
each other.”

l p a d e
r e yaActort/or s Ta
S h Dire
c
,
ship gets
e l a tion e a girl
r c
able . On ily.
a n d st ur wife the fam
alth
y
to y
o f he
ge o se s
o r a he o listen e char becau
“F nt t k r
o ta t he . oth
p orta loves t u l d le r heart cause b ess
i m e h o e e c
very ried, sh e we s od in h oday b he pro tic.
it is a r l i e v s g o r k t , i n t g ois
m
n d I be nly ha n’t wo ndent a n de
A o o e t
es d dep tien ps
a r riag ially in re impa as its u
st m anc mo ip h de
“Mo are fin lerant, ationsh attitu
r s o l v e
ne ss t y re siti k!”
part ing le r, ever ut a po wor
o m e v e s b ia g e
bec How d down a marr
an k e s
ma

Ishita Dutta
Actress
w in live’! I k
I f ollo let ac
a n tra
v e and g i ve b m.
em ‘l i to e
“Th fe is to e able from th t
d l i l d b e c t t r us
m arrie u shou ou exp ce for he
my hat yo at y spa th t
i e v e t tner wh enough een bo t. I also
bel ur par be n betw gs ou nge
o uld o thin to cha
to y ere sho nicati ork
T h m u d w t try se.
“
d c om alk an
t o u ldn’ r spou
an rs to u s h y o u
ne t yo y of e
part ve tha idualit em th
l i e d i v t h
b e
the
in ep t re!”
Acc they a
way

go too
h ips l e s are ther.
n s p ho d
latio cou eac
a y s, re he time with likes an
wad st of t cted r’s
“No m o
s c o nne partne er feel
il a s ld i ou r artn .
t u rmo ten fee are of y your p ealthy
u g h d o f a w a k e e h
g
thro out an uld be nt to m marria robust
d h o a e
s s e u s o r t t h v a
e s
stre eve yo t is imp s keep t to ha roblem ur
li . I l p n p t yo
I be islikes e ta
s it h impor addre ou trea d
ss
d a l a
ci so to y on
spe “It is al cation . When your b
i s n
mun ines whe ur
com re happ iend is and yo
s h a a f r o n g e .”
r
and tner as e s str strong
pa r o m p
bec tionshi
rela
Sonu Sood
Actor

e
ther make
th ink t o is
n’t tra e it ip to
“I do ial man I believ iendsh d to
e c u t ef r en
y sp rk. B n lik lly t
is an age wo quatio genera s,
arri ne We roblem ing.
a m have a rrows. rp ink
a n t to and s o
r f o r ou starts s
or t ys he ge d
imp your jo ach ot marria ther an
e
sha
r e e t he c h o t er
n
blam when ing ea ur par
t ’s n d y o
tha rsta t to in
and Unde respec ortant
ng im p ”
givi is very rriage.
m a
a
Divya Khosla Kumar

Actress/ Director

tra hing
n y man . Anyt
a ip
e in nsh be a
b e liev relatio er can the
d o n’t g e or
o s o ev t b oth
“I ri a h ou he
h y mar l with w it’s ab make t
lt el e , o
hea ks w or m rts t at.
for a at wor ntra. F ual effo ter wh the
th a q a t
e m g e m and
a r riag puttin ork, no cation s
m ners ew uni tner ds
part marriag , comm the par towar
l o v e t h t e s
ual tb o u
trib le
Mut fact tha er con ge stab
t h r i a
ch o a mar hy.”
’ ea t
‘get making d heal
an
Dipannita Sharma
Actress
Compiled by
SNEHA SURESHKUMAR

QStar Time
Nari Hira, Milind Soman and
Muscle-thoner!
Vinodini Krishnakumar
Milind Soman set hearts racing at the unveiling of the January 2018 ‘H&N’ issue.
T he whole of Magna House

went agog with excitement
when our very own marathon
he had graced. Dressed casually
in a black Pinkathon tee and yoga
pants (from his brand ‘Deivee’),
single girl in the room.
After emcee Nazifa Charania
kick-started the event with
hunk Milind Soman came to and looking as handsome as ever, formal introductions, the hunky
unveil the January issue of ‘Health despite his salt ‘n’ pepper hair, marathoner was joined on the
& Nutrition’, the cover of which Milind caught the eye of every dais by Nari Hira, Chairman,
Magna Publishing Co Ltd, and
Vinodini Krishnakumar, Editor,
‘Health & Nutrition’. The eager
media couldn’t wait to bombard
him with questions…
To the first question on how
he managed to look so hot, even
at 53, Milind laughingly replied,
“I still feel like I am 25!” And
added, “But yes, I have always
made my health priority. I move
away from all the negative
energy that causes me stress,
and that is something I always
did since childhood.”
He then went on to speak
about his romance with running.
“I was always a sports enthusiast
and was into national level
swimming since the age of nine.

Nazifa
anchoring
The unveiling the show
I participated in the very first

“I have always made
marathon in Mumbai in 2003,
and next week, I’ll be completing my health priority. I
15 years in marathon running,”
he said, with a hint of pride on
move away from all the
his face. negative energy that
The subject then veered from
how he quit smoking to his new causes me stress.”
trekking show on BBC to his — Milind
current obsession - his 26-year-
old girlfriend Ankita Konwar! To marriage. And I will be very
a question on whether Ankita happy to be married again!” he
realized how lucky she was to said excitedly.
have someone as hot as him, The event came to a close
Milind smiled mischievously with a final round of the
and said, “Yes, she does,” but shutterbugs snapping away, and
was quick enough to add, “She’s some impatient selfie requests.
amazing too!” But Milind stuck to his signature Push-ups for a selfie
Putting all doubts to rest about rule of ‘10 push-ups for a selfie’
his impending marriage - and (a fan could earn a selfie with
also breaking many hearts in the him only after 10 push-ups) – his
process - Milind finally revealed way of using his popularity to
that marriage was indeed on the promote fitness. And die-hard
cards. “Yes, we have discussed fans only happily agreed…
Milind Soman with Team

‘Health & Nutrition’
With Nari Hira

Q Self Care DO-IT-YOURSELF TIPS, TRICKS AND TREATS
k in g ?
o Here are some of the many benefits you will experience
after quitting smoking:
Quit Sm
� After 20 minutes: Blood pressure and heart
rate lower.
� After 12 hours: The level of carbon
monoxide in the blood returns to normal.
� After 24 hours: The risk of a heart
attack decreases.
� After two to 12 weeks: Blood
circulation improves.
� After one year: The risk of heart
disease is half of that of a smoker.
� After five years: The risk of a stroke is
now the same as that of a non-smoker.
� After 15 years: The risk of developing
coronary heart disease is the same as
a non-smoker.
A ccording to research, at
least one person in 10,
aged 65 or above, suffers
from urinary leakage. Any loss
of control of urine is called
urinary incontinence.
What you can do
u Don’t stop drinking
water. Some people with
incontinence may limit their
fluid intake to avoid accidents,
but not drinking enough water
can cause dehydration, which
is particularly harmful for
older adults.
Losing
u Limit alcohol, coffee and
tea, both caffeinated and
decaffeinated, as they can
control of
aggravate incontinence.
u Perform pelvic floor
(Kegel) exercises.
bladder?
Simple
strategies to
mask tinnitus
Do you hear a constant ringing in your ears?
Stress can make tinnitus worse; use relaxation techniques
such as meditation or walking. Try background noise,
such as soft music. Avoid caffeine and cut back on alcohol
consumption. Protect your ears from loud noise exposure;
your tinnitus will increase with more hearing loss. For help
sleeping, use a bedside sound machine or a fan.
Walk your
way to good
health!
T aking brief walks after every meal
may help people with diabetes
control blood sugar better than a
single longer daily walk, according to
a study in ‘Diabetologia’.
For two weeks, 41 people with
type 2 diabetes (average age 60)
either walked for 10 minutes shortly
after each of their three main meals
or walked once for 30 minutes at
any time of day. Then they switched
regimens for the next two weeks.
Blood sugar control, measured during
the three hours after each meal, was
significantly better when people did
the post-meal walks.
Q Self Care DO-IT-YOURSELF TIPS, TRICKS AND TREATS
H ealthy lifestyle changes may improve

your odds of preventing this rare
but life-threatening cancer.
very hot liquids may damage esophageal
cells, potentially leading to cancer,
according to some studies.
While the exact cause n Reduce alcohol consumption.
of esophageal cancer is Research shows that people who
unknown, research suggests drink more than three alcoholic
that the following measures beverages a day are more likely than
may reduce your risk: non-drinkers to develop cancer of
n Turn your back on the esophagus.
tobacco. Because smoking n Maintain a healthy weight.
damages the DNA in the Protect Being obese, especially around
cells lining your esophagus,
it significantly increases your yourself from the abdomen, has been linked to
esophageal cancer.
risk of cancer. esophageal n Get a grip on GERD. If you have
n Eat more fruits and
vegetables. About 15% of cancer gastroesophageal reflux disease
(GERD), the constant exposure of
esophageal cancers can be your esophageal lining to stomach
linked to a diet low in fruits acids and bile can seriously damage
and vegetables. your esophagus, possibly causing
n Hold off on hot liquids. Drinking esophageal cancer.
STAY Focused,
Happy! A focused
mind is a happier mind,
according to a Harvard study.
Researchers evaluating more than
5,000 people, aged 18 to 88, found that
participants reported greater contentment
when they were fully engaged in the task at
hand than when they were daydreaming.
According to researchers, participants
felt less joyful when they were
daydreaming, even when their
minds wandered to
pleasant topics.

l Wash your feet daily, and dry
them thoroughly, particularly in
between your toes.
l Apply a moisturizing cream to
the tops and bottoms of your
feet, but not between your toes.
l Trim your toenails
If you
straight across.
l Wear socks and shoes whenever
you’re on your feet. Avoid
have
going barefoot.
l Make sure your shoes fit well,
and check the insides for any
diabetes...
defects that could injure your feet.
l If your feet feel cold, wear warm
socks. Do not warm your feet
with electric blankets, hot water
bottles, or heating pads.
l Promote blood flow to your feet
by elevating them when you’re
sitting and not crossing your
legs for extended periods. Move
your toes and ankles up and
down for five minutes, two to
three times daily.
When is heavy
sweating a problem?
Y our genes can determine whether you sweat a lot, but a sudden
change in your regular sweating may suggest an underlying
condition. The primary signal for perspiration originates in the brain
in response to a temperature-related or emotional cue, and then is
carried by the autonomic nervous system to the sweat glands in
the skin.
An overactive thyroid or other problems can make the
body overheat. Injuries to the nervous system, such as
diabetic neuropathy or a spinal cord injury, can trigger
sweating in the area of the damaged nerves.
Finally, chronic infections can trigger the body
to suddenly sweat, but this is often associated
with a fever.
And if you take medication for diabetes,
sweating could be a sign of low blood
sugar levels. Speak with your doctor
to review all your medications,
especially those you have recently
begun taking.
QJust Launched
G ood
BUYS
A look at the new products on the rack...
BODY CARE
Shecup from MediAceso Healthcare is a reusable menstrual
sanitary protection device, made of health grade non-toxic
non-allergic silicone, and is quality certied as per the US
pharmacopeia norms.
Price: ` 996.
RAS luxury oils

launched Serenity Head &
Liquid Luxury and Shoulders
Soothing Lavender & launched
Geranium Salt Polish 2-in-1
– to clear the pores, shampoo and
soften and promote conditioner,
healthy skin. Oshea launched the specially
Price: ` 2,150 for mystic Sindoor – a formulated
a pack. formulation of pure to make hair
herbs and free of up to 100%
mercury and lead dandruff free
which protects the and smooth.
skin and hair from Price: ` 310
harmful damages. for 360 ml.
Price: ` 135 for 6 ml.
Alanna launched a
mosquito repellent spray
infused with calendula
and garlic extract, and a Nivea launched Blackberry Shine lip balm which provides a
blend of essential oils and subtle tint of colour and shimmer, along with long-lasting
herbal extracts. moisturization; Nourishing Milk body Lotion for long-lasting
Price: ` 350 for 50 ml. nourishment and Nivea Total Face cleanup for clear skin.
Price: ` 185 for lip balm; ` 349 for 400 ml body lotion
and ` 210 for 100 ml face cleanup.

YUMMY TUMMY
Organic India
introduced a
new variant in
their array of
herbal products
– apple cider
vinegar – which
is made from
Gaia launched super green tea with antioxidants,
apples imported
particularly yepigallocatechin gallate or EGCG with fat-
from Spain.
burning properties to help in weight loss and lower the
Price: ` 595
risk of obesity.
for 500 ml.
Price: ` 275 for 100 gms.
Puro launched 100%

natural, unrened,
mineral-rich salt
which has 84 minerals
like potassium,
iodine, iron, calcium
etc, making it
a healthy salt for
holistic wellness.
Price: ` 99 for 1 kg.
Organic India launched variants of Tulsi Green Tea

with various health benets.
Price: ` 154 for Tulsi Tummy; ` 174 for Tulsi
Green Tea Jasmine, Tulsi Green Tea, Lemon Ginger,
Tulsi Masala Chai; and ` 148 for Tulsi Original (a
pack of 25 tea bags each).
IIRIS, food supplier of gourmet groceries and high-end

perishable products, introduced Loyd’s famous tea to
the Indian market in two different variants – Red wine
and Mulled wine tea with various health benets.
Price: ` 225 for Red wine tea; ` 175 for Mulled wine.

Q Sex Capers
…for your
relationship
to grow -
and sizzle!
T he bedroom is a sacred space
for a relationship, but it’s
up after they’ve gone to sleep.
dia
Social me suppresses
THEY HAVE A HEART-
about more than just a good
TO-HEART
ncy
depende
mattress, tranquil wall colour and
oxytocin
Dedicate some time - an hour
comfortable sheets. You need
or even a few minutes - before
le a s e o f
also to keep consistent bedtime
the re
dy. This
going to sleep to generally have
habits with your partner for
a light-hearted chat. Express
in y o u r b o le
esponsib
your relationship to flourish and
positive feelings towards your
o n e is r
horm
marriage to sustain.
intimacy
partner; don’t weigh each other
Here are some bedtime rules
down with problems about
o t io n a l
for em y
. Put awa
and rituals that happy couples
office/ family members/ finances.
swear by:
b o n d in g
and
Pillow talk connects couples
THEY GO TO BED AT emotionally, helps you forget
/ la p t o p when
e
THE SAME TIME about problems, and makes you
the phon e e ds your
t n e r n
your par
Going to bed together is a feel relaxed.
ttention,
great opportunity for couples This will help end the day
iv id e d a
und
to connect and talk about their on a positive note and make you
in the
especially
days’ events. Many couples don’t feel better. It also has a positive
see each other all day long and influence on your overall mood.
.
bedroom
have a habit of going to bed
THEY DON’T FIGHT
at different times. According
Try not to get involved
to research, happy couples
in heated arguments before
brush their teeth together and
going to sleep. Fighting in bed
go to bed at the same time.
never helps solve a problem.
It helps them maintain the
On top of that, it’s harder for both
warmth and intimacy of their
of you to fall asleep, and you’ll
relationship.
also feel depressed the next day.
If one of you goes to sleep
much earlier than the other, try THEY POWER DOWN
to still make some time around PHONES AND TURN
whenever the earlier person goes OFF THE TV
to bed – even if you need to get It’s better for your health,

DOS AND DON’TS OF TECH IN THE BEDROOM
o get
Try not t
e d i n h e ated T he bedroom is supposed to be the place where you reconnect, cuddle,
and — most importantly — have sex. But with the influx of so many
involv efore
gadgets into every nook and cranny of our lives, the bedroom hasn’t been
e n t s b spared. If you don’t want technology to create havoc in your relationship,

argum
sleep.
follow the below tips:
g o i n g to l DO... give yourself a phoneless hour before bed.
i g h ti n g in bed l DO... take baby steps. If an hour seems interminable, then start
F solve
with 15 minutes…
r h e l p s
neve l DO... talk tech rules with your partner. Couples should discuss their
m.
a proble
concerns, including the pros and cons of technology in the bedroom.
l DO... implement clear rules about tech at home. For instance, the
laptop can only be used till 10 p.m. in the bedroom. Or cellphones
shouldn’t be brought to the bed.
and for your relationship. needs your undivided attention,

Without digital distractions, especially in the bedroom.
you’re leaving more of an Don’t be intimate, holding your
opportunity to start meaningful phone, more than you hold
conversations or, well, whatever your partner.
else two adults might do in
THEY FORGET
bed together.
ABOUT WORK
Social media dependency
Try to forget about work,
suppresses the release
and stop checking your work
of oxytocin in your body.
email when you are in bed. It’s
This hormone is responsible
so much better to spend that
for emotional intimacy and
time together and to have some
bonding. Put away the phone/
rest so you can be productive
laptop when your partner
at work the next day.
THEY DON’T
SHARE A PET
Bedtime is an intimate hour.
Be vigilant about your pets
but make sure your pets have
another comfortable place to
sleep besides your bed.
THEY CUDDLE & KISS
Physical touch is so important
to a good relationship, and
cuddling in bed is like a shortcut
to intimacy. According to
research, partners who sleep
less than an inch apart are
more likely to be happy in
their relationship.
QA & OUR PANEL OF EXPERTS AND OTHER LEADING SPECIALISTS IN THE
FIELD OF MEDICINE ANSWER YOUR QUERIES ON HEALTH.
Dr Nirad S Vengsarkar, Orthopaedic Spine & Joint Replacement Surgeon
BACK TO NORMAL on the extent of cord damage,

which can be ascertained by an
I had an accident on 21 st
March, 2013. A big tree fell MRI and clinical examination.

on my back and I became A complete spinal cord injury
paralysed waist down. My with complete loss of power,
doctor told me that my spine sensation and bladder and
broke and maybe I would bowel control have a
never walk again. I have poor prognosis.
been suffering from spinal The fact that you have partially
cord injury since that day. I recovered from your injury
do physiotherapy every day indicates that you probably had
and can walk with the help an incomplete spinal cord injury.
of a walker. What can I do for Physiotherapy is the only way
recovery and to walk normally? forward. Surgery at this stage
Bhaskar Dey also will not be helpful.
bhaskardey660@gmail.com If you don’t have pain and have
recovered partially, then that’s a
Spinal cord recovery depends positive sign. Keep the efforts up.
Dr P P Ashok, Consultant Dr Dilip V Nadkarni, Sports

Neurologist Medicine
PAIN PROBLEM
NUMB NOTES
M y mother is 67, is experiencing numbness in
her palms and tips of the fingers. She has this
W hat’s the difference between a
strain and a sprain?
Ramesh Naik, Bangalore
problem in her feet and toes also. It is troubling her
since January 2017. Please advice. The words Strain and Sprain are used while referring to
Swati Saista injuries to the muscles and ligaments. Muscle strain is
swatisaista30@gmail.com an injury to the muscle where the muscle
is stretched but not ruptured. Similarly,
The symptoms she is when a ligament is traumatically
experiencing suggests stretched but not torn completely, it
Peripheral Neuropathy. This is sprained. If muscle and ligament
results due to dysfunction injuries would be graded, strain and
of the nerves of the hands sprain would describe the lower
and feet. At her age, it grade injuries to these structures.
could be due to diabetes or Usually, these injuries heal with rest,
low B12 levels or even age-related. So check her sugar bracing and physiotherapy.
and B12 levels, and then consult a neurologist.
Dr Manik G Hiranandani, Acupuncturist
HEADACHE SOLUTIONS
I get frequent headaches but I hate taking too many
painkillers. Is there anything else I can do instead?
Is acupressure/ acupuncture helpful
for headaches?
Kokila Kotian, New Delhi
Headaches always have a cause. Intelligent treatment

for headaches needs you or your doctor to find the cause
of the headache.
Some common causes are:-
1. Sinusitis. A simple test to find out if you have
sinusitis is push the area of the orbit just above your
eye. If it hurts you have sinusitis. Steam inhalations and due to accumulating toxins in the body.
acupuncture or acupressure will help. 5. Eye strain can cause headaches as well. Have your eyes
2. TMJ Syndrome (Tempero-mandibular Joint checked and don’t spend too much time on phones and
Syndrome). You can diagnose this if opening your mouth electronic devices.
causes pain, clicking or incomplete opening of the mouth. 6. High blood pressure. Have your blood pressure checked.
3. Cervical spondylosis causing compression of the C1 Headaches caused by all these can be helped with
or C2 nerves. You can diagnose this if you also have pain acupuncture or acupressure.
in your neck and the base of the skull. 7. Occasionally, tumours in the brain may also
4. Constipation and gas can also cause headaches cause headaches.
Dr Ali Irani, Physiotherapist
KNEE PLEA
M y knees always ache when I walk for more
than 10 minutes or if I have to climb up and
down the stairs too much. What can I do? Can
physiotherapy help?
Ashok Chavan, Solapur
Knee is one of the weight bearing joints of the body.

During walking or climbing stairs up and down, the
joint may give trouble, if the knee muscles, quadriceps,
are weak.
Strengthening of the muscles around the knee joint
can protect it and reduce the pain on the weight-
bearing activities.
Physiotherapy will definitely help reduce pain,
increase muscle strength and improve daily functions.
Doing exercises under physiotherapy supervision
is advisable.
Coordinated by PRABHAKAR A PUTHRAN
Have a health query? We will have it answered! Write to us at health@magnamags.com

Dr Aruna of
n ce m eeting with
On a ch a to share my
IN D IA , I happened
ORGAN IC aches &
m ys teri o us episodes of
seemingly r or any
h a p pen ed without feve
pains – they ed
advice I start
rio us a ilm ents. On her n g a &
other se Mori
m un it y a n d soon added a g e!
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. Now I swea
Wheat Grass ia professio
nal
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10 February 2018 HEALTH & NUTRITION

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Package available at www.askapollo.com

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C ongratulations to the Indian team for winning

INSPIRATION! T wo children younger than five die every minute.

I am a 62-year-old woman, and have been a photographer

I am an 80-year-old subscriber of your magazine, and have

My life in the FAST lane

HEALTH & NUTRITION February 2018 15

16 February 2018 HEALTH & NUTRITION

HEALTH & NUTRITION February 2018 17

l During sleep, the muscles in the

What Causes Snoring? throat, tongue, soft palate, and the

HEALTH & NUTRITION February 2018 21

Run In Your Family ? before it

preventing cancer,” says Dr Huma

All in the family

HEALTH & NUTRITION February 2018 23

u n t h e r isk of Ovarian cancer

also play a part in your cancer

24 February 2018 HEALTH & NUTRITION

HEALTH & NUTRITION February 2018 25

26 February 2018 HEALTH & NUTRITION

But regular, long-term use

HEALTH & NUTRITION February 2018 27

a g e p e rformed mixed, but many randomized

Mass Physical therapy. Stronger muscles controlled trials

y a t h e rapist help absorb pressure have suggested

trained i Devices. Splints helps reduce

f h e l p s reduce and braces can chronic pain.

endons, pressure on Massage

risk of dependence, addiction, constipation, falls,

WHAT YOU SHOULD DO

28 February 2018 HEALTH & NUTRITION

O besity can start at any age. And can have many

HEALTH & NUTRITION February 2018 29

32 February 2018 HEALTH & NUTRITION

lifting of the leg to avoid

EXERCISING FOR BETTER POSTURE, STRENGTH AND A LONGER LIFE

u Two sets of 10 wall push-ups: u Two sets of 10 u Two sets of 10 toe

HEALTH & NUTRITION February 2018 33

n c e e x e rcises, a chronic vitamin B12

e t r a in in g, and to a degeneration of the

y r o u t in es aimed is crucial: By the time a

g t h e n in g and to difficulty walking, the

34 February 2018 HEALTH & NUTRITION

HEALTH & NUTRITION February 2018 35

Don’t let loss of sleep play havoc

36 February 2018 HEALTH & NUTRITION

sleeping habits. during sleep. Lack of sleep will

T he human body requires