six on the brink of superstar status

Had it up to here with apples? Join the club. But it’s hard to take it off the menu when it’s such a great source of vitamins and minerals.

Still, is a little variety too much to ask? Not anymore, thanks to research that’s shifting the spotlight to a new generation of health-boosting foods—many of which do double or triple duty to help prevent illness. Here are six on the brink of superstar status.

TOMATO This one is yet to get its due as a star, at least in India. There are still communities which don’t eat tomatoes on certain days of the week because of myths associated with it. Forget it. You don’t want to miss out on the benefits that include easing frequent migraine (the riboflavins in them). They also:
Nutritious tomatoes


• Protect your heart: Research conducted at the Harvard School of Public Health shows that women who ate seven to 10 helpings of tomato or tomato-based foods (soups and juices) in a week lower their risk of cardiovascular disease by 32%.

• Reduce risk of prostrate cancer: Analysis of 21 studies published in the journal Cancer Epidemiology Biomarkers and Prevention, confirms that tomatoes, rich in anti-oxidant lycopene, provide protection against prostrate cancer. They cut down the risk of prostrate cancer by nearly 11%.

KIWIFRUIT Don’t judge this fruit by its cover. Under that bristly brown peel you’ll find a bright green star bursting with anti-oxidants and full of fibre. Kiwifruit works to:
Kiwifruit


• Protect against free radical damage: A study from Rutgers University compared the 27 most popular fruits and established that kiwifruit was the most nutritionally dense. In addition, it makes the shortlist of fruits with substantial amounts of Vitamin E, and contains more vision-saving lutein than any other fruit or vegetable, except for corn.

• Lower blood-clot risk: In a 2004 study by the University of Oslo in Norway, participants who ate two or three kiwis for 28 days significantly reduced their risk of forming a blood clot. They also got a bonus benefit: Their triglycerides, a blood fat linked to heart attack, dropped by 15%.

BARLEY We know it does not taste great. And you have known it as a diuretic (a substance that increases the flow of urine from the body). But this hardy grain comes packed with health benefits. When wheat and oat are processed, they lose their fibre content. This is not the case with barley. It is full of soluble beta-glucan fibre which remain intact even when processed. Studies show this fibre helps you:

• Knock down bad cholesterol: A Department of Agriculture, US, research shows that barley can reduce bad cholesterol by as much as 17.4%. A 2004 study found that adults with moderately high cholesterol levels who went on a low-fat diet began to see an improvement when barley was added to the menu.

• Decrease blood sugar and insulin levels: That makes barley a better choice for people with Type 2 diabetes, says a 2005 Agricultural Research Services study at the Diet and Human Performance Laboratory in the US. Make the most of this super grain by including it in your meals whenever possible.

WALNUTS We treat them like any other Diwali gift and pass them on. Next time, don’t. They’re the healthiest nuts you will get. They will help you fire your metabolism and sleep better. Moreover, they:
Walnuts


• Prevent gallstones: Twenty years of dietary data collected from over 80,000 women for the Nurses’ Health Study done in the US, shows that women who eat at least 28 walnuts a week, just four walnuts a day, had 25% lower risk of developing gallstones.

• Benefit your bones: Latest research published in Nutrition Journal Penn State (January, 2007) suggests walnuts, rich in alphalinolenic acid (ALA), the essential omega- 3 fatty acid, are good for the skeletal system. They decrease the breakdown of bones.

BROWN RICE In India, we ignore it as the “poor man’s rice”. But nutritionally, it is far superior to its processed, polished and betterlooking version— the white rice. Known for its multiple benefits, brown rice has to be tried for your good health.
• Keeps ldl under check: A study done at the Louisiana State University and published in the American Journal of Nutrition says that eating brown rice reduces bad cholesterol (LDL) by 7%.

• Strengthens your nerves: Just one cup of brown rice provides you 88% of your daily requirement of manganese. It helps in production of energy from proteins and carbohydrates and is involved in the synthesis of fatty acids that are important for the functioning of a healthy nervous system.

BROCCOLI If there are stir-fried vegetables served at a Chinese meal, do not feel embarrassed picking out broccoli and loading your plate with it. The florets have enough nutrients (Vitamin C, betacarotene, calcium) and fibre packed in them to fight digestive disorders and heart and bone diseases. They also:
Broccoli


• Save skin damage: Plant nutrients and sulforaphane— an anti-cancer compound— in broccoli help repair sun-damaged skin. This was shown in a research conducted at the Johns Hopkins University. Broccoli counteracts skin cells’ carcinogenic response to ultraviolet rays.

Have asthma? Spend some time in the sun

I N SUSCEPTIBLE people, asthma — which killed 17-year-old Akkriti Bhatia — can be triggered by fac tors ranging from indoor allergens (dust mites in bedding, carpets and stuffed furniture), outdoor aller gens (dust, pollution, pollens and mould), tobacco smoke, cold air, extreme emotion (anger or fear), and physical exercise.

Add to this, medicinal triggers such as non-steroid anti-inflammatory drugs such as aspirin, and beta-blockers (used to treat high blood pressure, heart conditions and migraine), as well as lifestyle factors such as long working hours, erratic eating habits and shift work and you will not be surprised by the spike in asthma attacks in susceptible people.

A chronic breathing disorder, asthma is characterised by recurrent attacks of breathlessness and wheezing. In India, over 20 million people have asthma, with children and people over 65 years being at higher risk of acute attacks.

One way to reduce severity suggests , new research from the Harvard Medical School, is to have adequate amounts of vitamin D, insufficient amounts of which appear to aggravate asthma and allergy severity The study suggests that .

giving supplements to asthma patients with Vitamin D deficiency may help control symptoms better.

The study — which will appear in the May issue of the American Journal of Respiratory and Critical Care Medicine— linked low serum levels of vitamin D in children with several indicators of allergy and asthma severity including , hospitalisation for asthma, use of inhaled steroids and total IgE levels (used to detect allergy).

The study found that children with lower vitamin D levels were hospitalised more often for asthma over the previous year, had airways with increased hyper-reactivity and used more inhaled , corticosteroids, all signifying higher asthma severity. These children also had several markers of allergy includ , ing dust-mite sensitivity .

Earlier studies had shown that people who don’t get enough sunlight and have diets low in vitamin D are at higher risk of osteoporosis (brittle bones) and developing colon, prostate, rectal, ovarian and breast cancers.

Fat-soluble vitamin D helps maintain the calcium and phosphorus absorption in the blood. It also helps in calcium absorption, which explains why its deficiency makes bones brittle or misshapen.

Apart from being present in fatty fish (salmon, mackeral, tuna, sardine) and fish oils (cod liver oil, shark liver oil), the vitamin is mainly synthesised under the skin under the effect of sunlight.

Since as much as 90 per cent of Vitamin D is produced under exposure to sunlight, the general impression was that its deficiency can be rectified easily by getting enough sun exposure.

Wrong. It seems most people living in sunny India are not out enough to make sufficient Vitamin D.

A study in Osteoporosis International last year reported that Indians need more sunlight than fairer Caucasians to synthesise the vitamin because of higher skin pigmentation. Increased time spent indoors, use of sunscreen and sun-protective clothing all lead to decreased levels of vitamin D.

So, how much Vitamin D do we need? The minimum recommended intake is 200 international units (IU) daily for children and young adults, 400 IU for those ages 51 to 70 and 600 IU for 71 years and older. To get 400 IU of Vitamin D, you have to have 200 gm of oily fish or a multivitamin every day .

It’s easier to make your own Vitamin D by exposing the skin to the sun: half an hour without sunscreen, as dark skin takes more time to make the sunshine vitamin. Try it, and breathe easy .

S A N C H I TA S H A R M A

sanchitasharma@hindustantimes.com

Heart diseases & benefits of fitness

Heart disease is considered the number one killer in India. As medical technology and awareness improves, there is more we can do to reduce the incidence of cardiac events.
Holistic approach to prevent diseases

* Exercise Programming
* Nutritional Counselling
* Occupational Therapy
* Medication
* Psychosocial Counselling
* Stress Management
* Cardiac Education Topics
* Life style management workshops

Beneficial and Safe Exercise Tips!

1.Have you exercised before?

If you haven't, you should certainly discuss this with your physician and seek the appropriate exercise counseling or consult certified fitness specialist. A graded exercise test will inform you of your limits by establishing an appropriate/healthy level of physical activity. (working with an appropriate target heart rate).

2.What type of exercise is the most beneficial?

A combination of aerobic exercise (4-5 times per week for a duration of 30-40 minutes) combined with resistance exercises (2-3 times per week) is the most beneficial for overall cardiovascular health. Aerobic exercises are repetitive in nature such as walking, biking, rowing, swimming, etc… Resistance exercise are exercises that strive to improve overall muscular strength such as weight lifting, rubber bands, and other resistance exercises.

3.What if you do a lot of house work, or gardening or rushing around the office? Is this adequate daily exercise?

No! This increased activity may tire you out and be somewhat beneficial to your health, but it cannot replace regular aerobic exercise.

4.What makes exercise a better activity for heart health?

During aerobic exercise, your heart rate (pulse) increases for the duration of the activity thus training your heart and increasing cardiovascular benefits. During safe exercise it is recommended to monitor your heart rate and work consistently around your target heart rate (based on your stress test).

The benefits of regular exercise are as follows:

* Cholesterol control (lowers total and LDL and raises HDL, triglyceride level decreases)
* Blood pressure control
* Blood sugar control in persons with diabetes
* Increased energy levels
* Decreased body fat (weight loss)
* Increases functional capacity for daily activities
* Lower incidence of injury

Where should you exercise?

You can go out for a walk (or inside a Gym on extreme hot or cold days), home exercise equipment such as a treadmill or stationary cycle, or at a community based fitness program. If at any point you feel that you are unsure if you are exercising correctly, please seek the advice of your physician/ Fitness specialist.

Stress Management

Stress can be both positive and negative in our lives. Positive stress allows us to maintain motivation in achieving certain tasks. Negative stress creates a pressure where you cannot feel relaxed and always think about the stress. It is the negative stress that is associated with medical ailments ranging from headaches to heart attacks.

Often stresses are more of a perception than anything else. Stress can cause an increase in blood pressure and heart rate. Stress is and of itself a major risk factor in the development of coronary artery disease. The biochemical effects of stress on the body can also be responsible for the breakdown of the inner lining of the arterial walls.

It is impossible to control every stressful situation you find yourself facing, however, you can learn how to successfully manage them. The first tip in stress management is to be aware of what triggers the response (the stressor), and try to be proactive in the management of these situations. Often times it is more likely the perception of the situation that creates real stress than the situation itself.

A positive attitude is a key factor in the management of stressful situations. Try to maintain a balanced outlook. Do the things that you personally enjoy doing. Depending on your stressor you may find relaxation techniques helpful (including listening to music, meditating, exercise, etc…). Give yourself personal time and space to gather your thoughts and feelings so that you can more effectively deal with day to day stressors. Lastly, manage your time by doing one thing at a time. Many professionals and organizations help to guide people in stress management

Start Living "A HEALTHY & ACTIVE LIFESTYLE"

Have a great week & enjoy.

Mr. Nadeem
[B.com, PG in P.P.H.C, RIA, PGD in M& A, {MBA in HS}]
CEO & Active Life Consultant
Active Life Consulting
Mail: activelifeconsulting@gmail.com , nadeem@activelife.in
call: 9849345798

Heart diseases & benefits of fitness

Heart disease is considered the number one killer in India. As medical technology and awareness improves, there is more we can do to reduce the incidence of cardiac events.
Holistic approach to prevent diseases

* Exercise Programming
* Nutritional Counselling
* Occupational Therapy
* Medication
* Psychosocial Counselling
* Stress Management
* Cardiac Education Topics
* Life style management workshops

Beneficial and Safe Exercise Tips!

1.Have you exercised before?

If you haven't, you should certainly discuss this with your physician and seek the appropriate exercise counseling or consult certified fitness specialist. A graded exercise test will inform you of your limits by establishing an appropriate/healthy level of physical activity. (working with an appropriate target heart rate).

2.What type of exercise is the most beneficial?

A combination of aerobic exercise (4-5 times per week for a duration of 30-40 minutes) combined with resistance exercises (2-3 times per week) is the most beneficial for overall cardiovascular health. Aerobic exercises are repetitive in nature such as walking, biking, rowing, swimming, etc… Resistance exercise are exercises that strive to improve overall muscular strength such as weight lifting, rubber bands, and other resistance exercises.

3.What if you do a lot of house work, or gardening or rushing around the office? Is this adequate daily exercise?

No! This increased activity may tire you out and be somewhat beneficial to your health, but it cannot replace regular aerobic exercise.

4.What makes exercise a better activity for heart health?

During aerobic exercise, your heart rate (pulse) increases for the duration of the activity thus training your heart and increasing cardiovascular benefits. During safe exercise it is recommended to monitor your heart rate and work consistently around your target heart rate (based on your stress test).

The benefits of regular exercise are as follows:

* Cholesterol control (lowers total and LDL and raises HDL, triglyceride level decreases)
* Blood pressure control
* Blood sugar control in persons with diabetes
* Increased energy levels
* Decreased body fat (weight loss)
* Increases functional capacity for daily activities
* Lower incidence of injury

Where should you exercise?

You can go out for a walk (or inside a Gym on extreme hot or cold days), home exercise equipment such as a treadmill or stationary cycle, or at a community based fitness program. If at any point you feel that you are unsure if you are exercising correctly, please seek the advice of your physician/ Fitness specialist.

Stress Management

Stress can be both positive and negative in our lives. Positive stress allows us to maintain motivation in achieving certain tasks. Negative stress creates a pressure where you cannot feel relaxed and always think about the stress. It is the negative stress that is associated with medical ailments ranging from headaches to heart attacks.

Often stresses are more of a perception than anything else. Stress can cause an increase in blood pressure and heart rate. Stress is and of itself a major risk factor in the development of coronary artery disease. The biochemical effects of stress on the body can also be responsible for the breakdown of the inner lining of the arterial walls.

It is impossible to control every stressful situation you find yourself facing, however, you can learn how to successfully manage them. The first tip in stress management is to be aware of what triggers the response (the stressor), and try to be proactive in the management of these situations. Often times it is more likely the perception of the situation that creates real stress than the situation itself.

A positive attitude is a key factor in the management of stressful situations. Try to maintain a balanced outlook. Do the things that you personally enjoy doing. Depending on your stressor you may find relaxation techniques helpful (including listening to music, meditating, exercise, etc…). Give yourself personal time and space to gather your thoughts and feelings so that you can more effectively deal with day to day stressors. Lastly, manage your time by doing one thing at a time. Many professionals and organizations help to guide people in stress management

Start Living "A HEALTHY & ACTIVE LIFESTYLE"

Have a great week & enjoy.

Mr. Nadeem
[B.com, PG in P.P.H.C, RIA, PGD in M& A, {MBA in HS}]
CEO & Active Life Consultant
Active Life Consulting
Mail: activelifeconsulting@gmail.com , nadeem@activelife.in
call: 9849345798

Mr. Nadeem

Mr. Nadeem is a Reebok U.S.A, certified fitness trainer & active life consultant. He heads the Active Life Consulting an organization promoting the concept of Active Life to prevent disease and lead a healthy & fit life through all life phases. This organization is based out of Hyderabad.

Mr. Nadeem played for Indian national hockey team for over 8 years & continues to support the team with his advice in the areas of ‘Sporting Excellence’. He organized Many National & Inter national Sports and Games as a part of TATA Sports department.

Active Life Consulting [ALC], has focused services to serve its clientele & provides, consulting services in the areas of Health Infrastructure management for organizations planning to provide health management facilities to their employees, undertake health awareness & management seminars & workshops, provide exclusive coaching service for the key organizational players & celebrities.

He speaks at various forums to enhance health awareness in corporate groups & individuals. He has 6 years of relationship in supporting TATA Steel in health management, 3 years in Apollo Hospitals Group & 3 years with Addlife (Health club) of INDO American Cancer institute.

Nadeem’s expertise & knowledge is backed by strong commitment & passion to help individual’s lead healthy & active life. His credentials through his Masters in PPHC [Preventive & Promotive Health Care] & his practical experience of handling health related issues of scores of employees in his past at TATA Steel & Apollo provides for an unmatched, legitimate & medically accurate advice.

He supports almost all the premier health clubs and gymnasiums in Hyderabad with his expert advice & coaching and provides consulting services to many organizations & its employees. He shares his knowledge through programmes in TV, Radio, and Print Media & Website.

Active Life Consulting

Active Life Consulting is an enterprise actively supporting individuals & Corporate Teams to Live, Work, & Play healthily for sustainable growth in personal and professional dimensions.

Active Life Consulting [ALC] propounds ‘Active Life Concept’ as a tool for fighting all health related ills & issues. ‘Active Life ‘is also a great tool for a happy healthy & vibrant Living. One need to just be active & adopt an activity filled Life Style, to stay younger & live healthy, longer. Based in Hyderabad

ALC is currently supporting various individuals, corporate clients cut across industries in employee’s health, wellness & activity strategies.

Services:

• Activity and health awareness training sessions.
• Health & fitness infrastructure maintenance & Management.
• Corporate Health solutions- consulting in fitness, Nutritional, Lifestyle
• Exclusive & group coaching in health& fitness methodology
• Adventure based activity, sports & events Management, Team Building for your teams.

Clients:

Tata Consulting Services ( TCS) , Infosys, Infotech , Satyam , HSBC, DE Shaw, CA- Computer Associates, Air India, Aditya Birla group ,Royal Palm resorts- Goa, Polaris, Progress Soft, AP Police, National Police academy, DRDL, Aparna Group, Jayabheri group, Sreemitra Estates (P) ltd, ILTC, phoenix, Bhagyanagar India Ltd, IVY comptech, Navayuga InfoTech, Y- Axis, Fortuna technologies, Asian Gastroenterology, Sierra Atlantic, TTM, Portal player, UBS,DQ entertainment, Indian Airlines, Matrix Life Systems, Hotel Grand Minerva, Sister Nivedita College of Management, , among many others.

The Rules of Good Health

What is Health?

World health organization believes that health is not merely absence of diseases but a state of physical mental, psychological, social & spiritual well being.

Why this generation in 21st century needs to follow the life style changes and participate in wellness activities?

Over the centuries the cause of death has changed. In early civilization the major cause of death was violence due to natural calamities and war with dawn of civilization man began to live in communities and due to poor sanitation and living conditions the major killer become infectious disease such as cholera, plague etc with advent of antibiotics we have reached a situation where most communicable diseases are eradicated.

With the 21st century a new spectrum of death become epidemic and the major killer is not natural calamities, war and infection, the major killer is modern lifestyle accounting for almost 80% of deaths world wide today, obesity; lack of physical activity and exercise; mental stresses and tension, pollution, alcohol and smoking are the major culprits, which manifest themselves innocently as high blood pressure, diabetes or hyperlipidimia and then without warning strike fatally as heart attack, or cancer.

The first defensive step therefore is not through more hospitals, more physicians more sophisticated and expensive equipments but through prevention and teaching people preventive care it was not so much that people dying; they are killing themselves!

With proper weight, proper diet, proper exercise, controlling blood pressure & cholesterol and eliminating the use of tobacco and use of safety rules we can controlled the risk of heart diseases cancer and HIV etc.




The Rules of Good Health

A. Medical check ups
It is important for all including children to have a medical check up at least once a year. The reason is that the human body is capable of 100% efficiency even with 99% debility and most of the modern ailments such as high blood pressure, diabetes, cholesterol, etc are all silent and have no symptoms. A medical check up helps the individual to identify the current health status and other ailments if treated early can be controlled. If left untreated they can result in heart attack and other killers.

B. Nutrition
The second rule of good health is to eat the right food in the right quantities. We all know that too much sugar is associated with diabetes, too much salt is associated with high blood pressure, too much fat is associated with heart diseases and eating commercially prepared foods is associated with cancer. We all know high fiber diet comprising vegetables and fruits as protective against all these ailments. Accordingly we should eat a balance diet food should be taken in the following ratio
Grain & cereals -40%
Vegetables & fruits -35%
Dairy products -10%
Meats/ Dhal -10%
Other foods -5%

Foods to avoid :
Excess salt, excess sugar and commercially prepared foods. It is also important to eat less(calories ) rather than more and the best way to do is large breakfast, a moderate lunch and dinner will be very light.

C. Exercise
Excess food intake results in obesity which in turn causes blood pressure, diabetes, arthritis, and other ailments and even while it is important to eat moderately, it is equally important that one should do exercise every day in order to keep body healthy and fit. A fit and healthy body ensures that we do not get any ailments like arthritis spondeolosis, back ailments, cardiac ailments etc. the daily exercise programme may be for about an hour and should comprises of (according to age and capacity) aerobic activity like aerobics, walking, jogging to strengthen the heart and lungs, free hand exercises for muscles and joints and for those who knows yoga free hand exercise can be substituted with yoga. Weight training and gym exercise is very important to build the strength and to maintain the optimal efficiency of the body and posture. According to American college of sport medicine exercise should be done 5 days a week, 3 days cardiovascular workouts and two days strength workouts. Cardiovascular work out should be done at our Target hear zone (vo2 max) and 80% of our max weight for strength building.

D. Stress
If physical activities are important for good health, then mental relaxation is also very important. Mental tension and stress cause a whole range of psychosomatic ailments including Headaches, Insomnia, Asthma, Ulcer, Blood pressure, Sexual dysfunctions etc. stress is caused due to problems relating to work, Home, daily routine crisis and even personality. While the effects of stress can be reduced by daily exercise the more acknowledged method of stress management is meditation / yognidra. Sleep is perhaps the most important means of relaxation.

E. Dependencies
The major cause of cancer is smoking. Other causes include an in appropriate diet, excessive alcohol intake, environmental pollution and occupation hazards including dust, radiation, chemicals etc. certainly these must be avoided but giant steps can be taken to reduce cancer by simply managing alcohol to not more than two drinks a day and quitting smoking completely. Avoiding drugs.
F. Safety
Safety is very important factor. Safety compliance such as wearing helmets, using seat belts, keeping with in the speed limits, not utilizing alcohol before driving etc, will go a long way in reducing automobile accidents which is the major killer for the young group. If automobile safety is important than sexual safety is perhaps more important and lack of sexual safety has resulted in spectrum of HIV, which promises to be the biggest killer in future. A.P is second 2nd position in India. In order to contain this menace is important that we adhere to a monogamous sexual relationship and the use of condoms in those situations where we fail to mandatory. Keeping mind that more than 50% commercial sexual workers are HIV positive.



I have identified some simple rules of good health which are, to have a medical check up, to eat the right food in right quantities, to do some exercise, to manage stress, to quit smoking and to adhere to all rules of safety.

S.NADEEMUDDIN
Former International hockey player
Certified Reebok fitness instructor
Certified preventive and promotive health care practitioner
CEO - Active Life Consulting

Cell- 9849345798
nadeem@activelifeglobal.in
www.activelifeglobal.in

The Wonders of the Human Body