How Important is wellness?

Winter may be a wonderland, but it is also the deadliest time of year for seasonal ailments, especially for those in the north. Heart attacks and other serious cardiac problems are more common in winter. There is cold and flu to contend with, too. Study shows cold weather, long nights, vitamin shortfalls and poor housing for such seasonal ills. This issue will help you to deal with winter woes and help you stay healthy. The Wellness Guide is a Yashoda Hospitals' initiative to bring you knowledge, tips and advice to keep you fit and healthy. 

Diet to Stay Healthy This Winter

	The onset of winter makes us yearn for spicy foods with extra fat. Fried buttered curries, mirchis- bhajiyas, dal with ghee and regular cafeteria jaunts for hot samosas and tea is the order of this season. Sadly, such comfort food can be quite unhealthy and fattening. In addition, added reluctance to exercise in cold weather means most people will gain weight in winter. There is a huge difference between what and how much food the body requires and what the mind yearns for in winter. While, cold weather demands extra calories to keep warm, the energy needs of winter and summer are not poles apart in India. In
India most of the regions (barring a few freezing northern parts) have mild and sunny winters. Does Spicy Foods & Alcohol Keep us Warm? Strictly speaking, spicy foods and alcohol do not warm up the body even though you may sweat after consuming them. Spicy food stimulates pain receptors on the tongue. An autonomic response dilates the blood vessels in the skin. This causes loss of body heat in the form of sweat. Alcohol also has a similar end effect. The fruits in season (dates, apple, plantains, cherry, oranges, etc), low fat snacks, nuts, coffee, tea, and a hot chocolate drink or two are ideal comfort foods in winter. Watch out for the trans-fat laden snacks when you eat out. Mirchi-bhajiyas and samosas prepared on roadside joints tend to be cooked in lard or re-heated oil that is rich in trans-fats that clog the arteries. If you must have mirchis or pakoras, making them at home with fresh oil is a much healthier proposition. Here are some diet tips for winter: Water: Water is the most neglected nutrient in winter. Water is imperative for good health and research shows that it helps to stoke the metabolism of human body. The cold, dry air draws water away from the body. Sip water at regular intervals throughout the day. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Green tea: Green tea not only boosts metabolism but also help in weight loss. It also possesses anti-cancer properties and helps in preventing heart diseases. Soup: If you eat a snack or a bowl of soup as an appetizer it will help to fill you up with fewer calories. Studies show that after having a bowl of soup people tend to consume about 100 calories less. The reason - the combination of both solids and liquids fills you up. Fruits: Fruit eaters have been shown to eat fewer calories overall. This is due to the high fibre content. Next time you feel like eating something sweet, grab some fruit and do your body a favour! Low fat Lassi: Studies show that people on low calorie diets who have included 3-4 servings of low fat dairy foods like Lassi (sweet or salty) lost more weight significantly compared to those who ate a low calorie diet. Calcium in Lassi speeds up the metabolism. Phool Gobi (Broccoli): Research after research links calcium to weight loss. Broccoli or Phool Gobi (as it is called in India) is not only high in calcium, but it is also loaded with Vitamin C, which helps in the absorption of calcium. Phool Gobi is also low in calories and high in disease fighting phytochemicals that boosts immune system. It's truly a super food for winter! Oatmeal: Oatmeal is surely a good carbohydrate. It is also a good source of cholesterol fighting, fat soluble fibre that keeps us full and provides us with the energy we need to make the most out of our exercises. Hot peppers: Capsaicin, an active ingredient in hot peppers, can speed up the metabolism and help to curb cravings. Have you ever noticed how people sweat when they eat hot pepper? This winter, just remember! Calories count, portion control rules, and there's no substitute for a well-balanced diet and regular exercise. So get moving!

  Stop Shaking, Get Moving - Fitness Tips for Winter

Outdoor Exercise Forget sitting around shivering, and get outdoors during the day, every day! While regular outdoor workouts improves blood circulation, the sunlight helps to top up the vitamin D levels, and wards off Seasonal Affective Disorder (SAD). Vitamin D, produced in our skin, is vital for healthy bones and accurate utilization of calcium. SAD is a type of depression experienced by some people during the months of decreased daylight hours found mostly amongst communities in western countries. Usually there is no reason why anyone cannot continue a wide range of physical

activities throughout the year, provided the weather is not extreme. Everything depends on the type of activity you enjoy. Depending upon what you enjoy, you just need to: • Wear suitable clothing - Wear clothes that keep moisture away from skin. This will prevent you from becoming wet and chilled. Early morning joggers and walkers should wear reflective or bright coloured clothes to increase visibility. • Wear suitable headgear (cap, hat, etc.) - While exercising outdoors in the cold, it is advisable to wear a suitable cap or hat as one-third of heat loss in the body occurs through the head. • Keep your fluid levels up - Regular intake of fluids and drinking water regularly is as important during winter as it is in summer. Cold weather fuels urine production, and in every breath you take in winter, you can see water droplets being exhaled from the body. • Exercise extreme caution - Workout in daylight wherever possible and beware of slippery surfaces. Anticipate that visibility is low in winters and if you are exercising outdoors automobile drivers may not be able to see you or stop quickly. • Avoid winter weight gain - To offset winter weight gain, seek ways to stick to your normal exercise routine, and monitor your intake strictly. Tomato and other vegetable-based soups are a great way to fill up with high-nutrient foods without gaining weight. • Communicate any concerns with your doctor - Certain medical conditions make workouts in winter dangerous. Exercising in cold weather can cause angina (chest pain related to heart), and may trigger asthma. Check first with your doctor if you have any concerns, especially if you are above 35 years or have been inactive for more than 60 days. Indoor Exercise There are numerous options for indoor exercises. This winter, consider: • Joining a health and fitness centre - Health and fitness centres offer a wide variety of exercise options in a supportive and comfortable environment. A three-month membership in any centre will get you through winter without worrying about the weather conditions. • Yoga classes - Physical activities, such as yoga are often conducted at halls, studios and other venues. Yoga can help develop your balance, core strength, posture and flexibility, and help to relax at the same time. • Indoor sports - Many sports, such as volleyball, badminton and squash can be played indoors. Survey your local area to see if there are any facilities around, or start up your own club. • At-home exercise - When it is too cold outside, and you do not even want to step outside, having some exercise options at home can make all the difference. You can try: 1. Exercise equipment - There is a variety of strength-training equipment and cardiovascular machines available in the market to suit all budgets. Select something that is enjoyable, practical and easy to use. 2. Switch on to exercise videos and TV shows - There are several exercise videos on the market, covering everything from yoga to step aerobics. Some early-morning television shows telecast a variety of cardiovascular exercises and toning routines. Check the local TV guide for them. 3. In-house circuits - You can perform a number exercises at your home with little or no equipment. You can develop a basic exercise routine by mix-matching some of the toning and cardiovascular exercises listed below Cardiovascular exercises | On the spot jogging | Dancing to music | Sit-ups & Push-ups | Chair dips | Hand weight exercises Always start out slowly, and then push yourself a little harder as your fitness levels improve. Staying Motivated Do not postpone your regular exercise using cold weather as an excuse. Different people have different thinking approach, which means different strategies will work to keep you motivated. Use some of the motivational tips below to help and keep you on track. • Choose a partner or a friend - Finding a friend or training partner with similar goals can add enjoyment to the exercise routine and serve as a source of motivation. Having someone else depending on you for pre-breakfast workout can make a major difference. In addition, you might respond to a bit of healthy competition. • Stay close to home - Choose a place to exercise that is comfortable and close to where you live or work. Lack of time has been identified as the number one barrier that stops people from exercising, so it makes sense to minimize your travel time. Must Have Health Gadget Humidifiers  To Keep Cold Away Winter is the time when children (especially below 5 years) catch cold. Nasal congestion due to cold is a common phenomenon in winter. If a child is suffering from an upper respiratory infection or related breathing difficulties, other health complications may ensue. A humidifier may offer better comfort to a child as it improves the humidity level; the mucous membranes remain moist, allowing the child to breathe easier. Moist mucous membranes are also far better equipped to fight infection than dry ones. There are three types of humidifiers to choose from: cool mist, steam vaporizer and ultrasonic. Cool-Mist Humidifier These devices work by making water vapor through a rapidly turning disk within the water of the humidifier. Because, the vapor from the machine is not heated, there is no risk of burning the child should the water spill or the child places his/her face close to where the vapor escapes. However, cool-mist humidifier usually includes cleansing of the tank on a daily basis, as the cool water in it can be an excellent breeding ground for mold and bacteria. In addition, only distilled water should be used in cool-mist humidifiers. Steam Vaporizer These machines are better and are less likely to have a lot of bacterial growth. However, the risk of burn can be significant. Vapor is made in these devices by using a heating element to cause steam. Normal tap water can often be used with these devices making them much less expensive to operate. However, owing to very high temperature of the water, steam vaporizers should not be used for very young (below 4 years) children. Ultrasonic Humidifiers These devices cause vapor by creating ultrasonic vibrations within the water. These humidifiers were originally thought to be better because the risk of dispersing molds, bacteria and minerals were minimal. The safety of these devices is much better than the steam vaporizers, and they do tend to disperse much less bacteria and mold than the cool-mist humidifiers. However, they send minerals into the air quite efficiently, so distilled water is a must with these as well. With the burn risk to younger children, steer clear of steam vaporizer if you have children. And, with regard to your decision about whether to purchase an ultrasonic or regular cool-mist humidifier ought to be based on cost and how difficult cleaning is going to be since they will need maintenance every day. Finally, a word of caution about humidifiers! While these appliances can often offer good relief to a child suffering from cold, the humidity in the air allows for the growth of mold within the carpeting or other areas of the house. This increased exposure to mold can often make matters worse for children actually suffering from asthma. So, if your child has asthma or other chronic respiratory difficulties, please consult your pediatrician before spending the money on any humidifier. Recipe Indian Root Vegetable Soup Ingredients • 7 tbsp sunflower oil • 2 red onions, roughly chopped • 4 cloves of garlic, 2 peeled and mashed into paste, and other 2 chopped • Fresh ginger (4-cm piece), peeled and mashed into paste • 1 pinch cayenne pepper • 1 tsp ground coriander seeds • 1 tsp garam masala • 200-g mixed root vegetables (like carrots, parsnips, sweet potatoes) • Water • 1 tsp mustard seeds • 1 tsp cumin seeds • 200-g block creamed coconut, grated • 100-g butter • 1 small handful fresh coriander, finely chopped Method 1. Heat 5 tablespoons of the oil in a pan and fry the onions, ginger-garlic paste for 5-6 minutes (or until it begins to brown). Stir in the cayenne pepper, ground coriander and garam masala and cook for a further 2-3 minutes (or until it is aromatic). 2. Add chopped root vegetables and add enough water to cover. Simmer for 10-15 minutes (or until vegetables become tender). Blend soup until smooth with a stick blender. 3. Heat the remaining oil in a pan and fry mustard seeds and cumin seeds until they begin to pop. Stir them into the soup, then add the grated creamed coconut until melted. 4. Place the butter, chopped garlic and some of the chopped coriander into a small pan and heat until the butter is melted. 5. To serve, ladle into bowls and sprinkle with the remaining chopped coriander. Serve the naan bread alongside. Tell Me Why? Do we sneeze? Sneezing involves a sudden and violent expiration of breath through the nose and mouth. It is a simulation of nerve endings, which means a message is sent to the brain causing a reflex action called sneeze. Sneezing usually occurs when the sensitive lining of the nose is irritated. It starts with chemicals like histamine being released by inflammatory cells in the nose, telling the body that there is something that shouldn't be. Like many other important functions of the human body, sneezing is a way our body protects us from unwanted and bothersome things. It is a powerful way of ridding the nose of unwanted germs and dirt. These unwanted intruders can include a bit of pollen, hair, perfume, cold air, a viral infection, smoke or anything that can fit and tickle the nasal passages. However, in allergies our body gets it wrong and thinks that something harmless (such as pollen) is trying to attack us, so it causes the release of histamine and we start sneezing when there is no need. A sneeze manages to be powerful by closing the vocal cords and building-up pressure inside the chest. Many parts of body like the throat, chest, vocal chords and more work together to make the sneeze as powerful as possible. The way that these parts cooperate to build up force and to open and close at just the right moment gives the sneeze that extra power it needs! Air in the chest is under lots of pressure so when the vocal cords are opened, it rushes out really fast (like how air in a balloon rushes out once you let it go out of the mouth after blowing it up). This result in anything unwanted being shot out of the nose at great speed! Etiquettes on Sneeze Do not forget to hold your hand or a tissue in front of your nose and mouth when you sneeze! It is not very healthy to accidentally let the germs and other things that come out flying at super-sneeze-speed hit someone else who is standing near by! Alternative Healing Therapies  Do they really cure? People from all ages have turned to the spiritual world for healing from diseases. Seeking divine positive interventions for one's health is an essential part of many major religions. As science can investigate the natural world only, it surely cannot show whether divine intervention is possible; that question can only be left to a person's faith. Amongst religious heads who operate, so to speak, "in good faith," lurks another kind of faith healer: a seething pantheon of godmen, gurus, fakirs and faith-healers whose practice of faith healing is deliberate hoax. Their aim is money and fame, so it is no surprise that these cheats tend to operate through public performances. Using basic conjuring tricks and the ignorance of people, these fake faith healers command legions of followers while creating business empires that are worth millions. Faith Healers The notion that divine intervention, prayer or the care of a supernatural healer can cure disease has been popular throughout history. Miraculous recoveries were attributed to countless spiritual techniques commonly tied together as 'Faith Healing'. Anything is possible with faith healing the blind can see, the dumb can talk and the lame can walk. In India, Faith Healing is famous mostly for curing the mentally sick. Approximately 80% of all Indians seeking help for mental-health problems, first, consult local traditional healers be it in villages or big cities. Faith healers, fakirs and godmen are by far the most socially acceptable way to try to cure mental illness in the country. Some faith healers claim to get medical information about the diseases of their audience from God. Their unexplained knowledge is given as evidence of their divine healing ability, but in reality, they get hold of this information through some cheap and ordinary means to trick these gullible audiences. Talking about these growing phenomena, Dr. J. Mayurnath Reddy, consultant psychiatrist, Yashoda Hospitals, said, “There are very few psychiatrists in India and very few mental hospitals (only in cities) to serve India's entire population. It is one of the lowest ratios anywhere in the world. But even if there were more professionals, it might not matter. As lack of awareness, inadequate hospitals and social stigma attached with mental patients lead them to seek faith healers help. Psychiatrists compete not with each other but with healers and gurus in India.” This means that most people in the country go untreated for severe depression, substance abuse problems and psychotic disorders. Or rather, these people go untreated by qualified doctors. Instead, they turn to the gods. Faith healers disseminate extremely hazardous misinformation in defending their practice of withholding medical treatment and seeking spiritual means solely for the cure of diseases. Is there any proof that faith healing really work? The first step in approaching this question is to identify what should be considered as evidence that an ailment was cured by a supernatural method. In my view, the evidence must be based on 3 basic criteria: 1. The disease must be the one that normally does not get well without medical treatment. 2. There should not be any medical therapy involved that may influence the disease. 3. Both diagnosis and recovery should be provable by detailed medical evidence. As far as I know, none of the above criteria were ever met. No faith healer has ever sent the medical records of his/her patients. None of their clients (or patients) were ever examined by a physician before and after the healing was administered. No faith healer ever compiled data, inquired about his/her patients' health, months or years after the healing, or even kept statistics to show what percentage of people with various diseases were healed. On the other hand, there are many documented cases which shows that people with serious disease have died due to abandoning effective medical care after being healed by these so called faith healers. Tips to identify fraudulent Faith Healing Frauds Faith healers are, simply said, con artists seeking money. Their trade depends on our ignorance and sometimes lack of scientific or medical investigation. Accordingly, it is apt to be careful with any godmen (god women), spiritual gurus, fakirs, faith healers, etc., who seek favours and ask for money in return for healing, and that tells the patient to avoid conventional medical therapy. The next article will be about Gem Stone