Mindful mouthfuls

Can a bowl of oatmeal help prevent a heart attack or does a cup of yoghurt aid in digestion? Foods consumed sensibly can prevent or even cure certain diseases, says Norbert Rego

 RAVI PRAKASH, 33, had a stressful job profile, erratic timings and an irregular eating schedule. At 110 kgs, he was besieged with high cholesterol levels with borderline diabetes and also suffered from bouts of hyper acidity, insomnia, and high blood pressure. Of late, he's started losing weight, and feeling a whole lot better about himself. His secret? Eating!
He explains, "Wheat rotis changing to jowar rotis helped me in digestion and to lose eight kgs in four weeks. One glass of sweet lime juice without sugar got my BP under control. Pineapple helped me get rid of acidity. Two walnuts and flaxseed three teaspoons daily helped me control my cholesterol. A meal pattern and methi seeds, roasted and ground, brought my blood sugar levels with in normal range."
Healthy food is all that is required to maintain the health of a human being. You can beat quite a number of medical conditions by eating right and exercising regularly. Many foods are medicinal, and are the fuel on which we run our bodies. This is a process of 'eating with awareness" which is called 'meditative eating' or 'mindful eating'.
    "Meditative eating helps you enjoy all the dimensions of food and drink. The colours, the fragrances, the textures and of course the taste of food is better appreciated when you eat with awareness. Meditative eating drives away stress, as you are completely consumed by the moment, with no time for worry or tension,"
says Dr Dilip Nadkarni, orthopedic surgeon and sports medicine consultant.
    Vishal Sinh, 45, had high cholesterol. After consuming methi seeds everyday, his cholesterol levels have reduced significantly. "As prescribed by the nutritionist, I incorporated methi seeds in my diet. However, the key word for foods to do wonders is patience. Results come slow and steady, but provide life-time benefits," he says.
    Agrees Dr Richa Anand, executive dietician, Dr L H Hiranandani Hospital, Mumbai. "Foods consumed sensibly can prevent certain diseases. Even if they do not heal cent per cent; at least there are no concerns about any side-effects."
FOODS TO FIGHT DISEASES
A combination of rehabilitation exercises (for post-surgical conditions) or contemporary exercises parallel to healthy food choices can result in magical changes in existing disorders or prevent future medical eruptions. HIGH BLOOD CHOLESTEROL l Fenugreek seeds, walnuts, wheat germ, oats, soy, garlic, olive oil and foods high in soluble fibre, such as apples, berries and brussel sprouts. A basic cardio workout in combination with weight training helps increase the good cholesterol. DIABETES l A combination of nuts such as peanuts, walnuts, almonds; cinnamon, garlic, flaxseeds and foods high in soluble fibre such as oatmeal, barley, lentils and apples. A daily workout routine helps in uptake of glucose from the blood, thus reducing the blood glucose levels and increasing the sensitivity of insulin to the glucose. BLOOD PRESSURE l Foods rich in potassium such as fruits with a combination of pulses, ragi and whole grains can reduce blood pressure. And a moderate cardio workout in one's daily routine increases the pumping capacity of the heart, thus strengthening the heart muscles. CONSTIPATION l Yoghurt not only reduces constipation but improves immunity. Yoga and a fibrous meal helps improve the bowel movements, resulting in smooth passage of stools.
    (Inputs from Kinita S Kadakia, diet consultant)
QUICK-FIX CURES
l Ashwagandha helps reduce cortisol which is a stress hormone. High cortisol levels lead to insomnia, fatigue, digestive problems, low immunity and high mucus formation. l Walnuts and olive oil help increase HDL levels (good cholesterol) and prevent heart attacks. Coriander seeds also increase HDL levels. l ½ tsp each of ginger juice with honey taken in the morning works as an anti-inflammatory and anti-ulcer food and also helps in constipation and gastric mobility. l 1 tsp of methi and jeera each soaked in a cup of water taken on empty stomach in the morning helps get rid of water retention. l Intake of thyme leaf, oregano and rosemary leaf will improve resistance against bacterial infection and help cure inflammation in the stomach. l Stewed apple and pomegranate juice controls diarrhoea. 1 tbsp of curd beaten in a glass of water with salt and roasted jeera powder with 2 tbsp of Isabgol is the best remedy for acute diarrhoea. l Pineapple juice contains bromelein, which is a digestive enzyme. It cures chronic acidity and flatulence, if taken one glass daily. l Raw amba haldi grated and garnished with green coriander leaves helps detoxify the liver. l Sprouted barley and methi seeds improve immune system and rheumatoid arthritis. l Sweetlime juice contains potassium which helps as diuretic and controls blood pressure. (Inputs from Sveta Bhassin, nutritionist and wellness consultant)

As the mercury rises mercilessly, get your summer survival kit ready.

Sonal Ved gets experts to give you a few tips

 Scorching summer days are nothing new for us. But in the first week of April, when your skin feels like it’s melting, some serious action is called for. Here’s what you can do beat the sun at its own game.
DIET MATTERS

• Make the regulars on the Indian thali such as dal, chawal, chapatti and subji your mainstay. However eat in moderation as stomach disorders are high during the hot months.

• Concentrate on foods high on water such as watermelon, cucumber, oranges, carrots, spinach etc since humidity makes the body lose water.

• All of us are aware of the eight glasses of water a day theory, but the truth is that you should have only as much as you feel. Sipping on coconut water, chaas, nimbu pani (without sugar, if you are on a weight loss programme or diabetic) can help balance the water level of the body.
AVOID
Foods with unrequited fat and sodium content. Sodium causes water retention, further dehydrating the body. Salty peanuts, potato chips and oily farsaans are bad too; have a bowl fresh fruit or a cup of yogurt instead.
KIDDIES DAY OUT

• If your kids complain of loss of appetite, give them compact meals — stuffed paratha, subji wrapped in chappati, curd-rice, or raita khichdi

• Trade water for coconut water, nimbu pani or mix fruit juice.
SKIN CARE
A line of infections and diseases that your skin is likely to suffer are:

• Prickly heat: An itchy infection mainly caused due to blockage of sweat glands. Combat it by taking a shower twice in the day.

• Fungal skin infection: Caused due to excessive perspiration and lack of air circulation. Avoid closed shoes, synthetic fabric and tight clothes.

• Sun burns: Over exposure of sun can make your skin tanned and burnt. The result: black skin patches that peel off. Moisturise this area; do not pull the peeling skin. General hygiene and skin care can go a long way in avoiding these.

• Shower immediately after exercise

• Wear open shoes to allow circulation. Always wear a sunblock lotion. SPF 30 for indoors and SPF 50 for outdoors.
SICK OF SUMMER
Summer ailments are mostly caused by poor hygiene, water infection and dehydration. Common ones are:
GASTROENTERITIS
Common among those who rely on pre-cooked meals. During summer the food tends to get spoilt faster than other days. If consumed it leads to vomiting, food poisoning etc. Solution: Always have freshly cooked meals and boil your water. Closed fruits like oranges, bananas, sweet limes than pre-chopped ones.
SUMMER COUGHS AND COLD:
Fluctuating temperatures between the heat on the street and your AC office results in coughs and cold. Excessive consumption of iced water and cold foods are also to be blamed. Solution: Maintain your AC temperature between 20-25 degrees; consume less cold foods and beverages.
ACUTE DEHYDRATION:
Over exposure to the sun takes away essential hydration from the body which then needs to be replenished with water. Giddiness, headaches, fainting and fever are some of its symptoms.
Solution: Have liquids regularly during the day and wear a cap while on out the streets.
(Inputs from Dr Shilpa Joshi, Mumbai Diet and Health Center; Dr Rohini Wadhwani Cosmetologist and Medical Director, Skin Essentials; Dr Hemant Thacker, Consultant Physician)

 

 

 

 

 

WARNING TO CITIZENS

BMC hospitals set to deal with summer ailments

Mumbai: Even after the temp e r at u re dropped by two degrees Celsius on Thursday, the BMC is not taking a ny ch a n c e s. The civic body’s health department is gearing up to attend to an influx of patients with heat stroke-like symptoms.
    An advisory has also been issued warning citizens from venturing out in the afternoon. Public health department executive health officer Jairaj Thanekar said all major BMC hospitals were prepared to handle any situation. “We are expecting more patients complaining of fever, dehydration, headache and increased heart rate. The humidity can also make things worse for children, senior citizens and those who are overweight. Rising temperature can lead to other ailments too,’’ he said.
    The advisory spells out several precautionary measures, like having plenty of fluids, wearing loose-fitting clothes, avoiding working in hot conditions, bathing regularly and avoiding eating roadside food and drinks.

 

 

 

Breathe your way to health and success

 Followers of the practice of Brahmavidya believe that one can achieve health and success by practicing this science. They also call this the science of happy, complete life! Brahmavidya gives definite methods by which a person can overcome his physical and mental problems and lead a healthier, happier and more successful life. These simple and effective methods are based on breath and thought, which are the basic elements of life. For this, one needs to devote only 20 minutes daily for spiritual breathing exercises and 20 minutes for meditation. It is claimed that Brahmavidya can help in removal of root cause of illnesses and promote good health. This practice improves mental outlook of the person and makes him a more positive, cheerful, optimistic and confident person. With better physical and mental health, person can work more efficiently, making him more successful at his job, business or profession.
    Brahmavidya Sadhak Sangh is a charitable trust and all teachers and volunteers work in spirit of service, without any remuneration, to spread this unique knowledge. At present the Sangh is conducting Brahmavidya classes in Marathi, Hindi and English at over 150 centres in Mumbai, Pune and Ratnagiri. In the past decade, over 70,000 students have benefited from Brahmavidya teachings.
    Any one above the age of 18 years can join the Basic Course, which is of 22 weeks and classes are conducted weekly once for 1.5 hours. New batches of 22 weeks of Basic Course in English will commence this month at 14 centres in Mumbai. For further details, enthusiasts can contact: Airoli: 25446630, Andheri: 26333694, Bandra: 26148245, Borivali: 9869264623, Chembur: 9869378952, Churchgate: 9320972347, Dadar: 9820227104, Goregaon: 9870227746, Malad: 9870227746, Mulund: 25476818 / 9820107317, Thane: 25422768, Thane: 25403310 / 9820425661, Vashi: 9869378952, Vile Parle: 9324184159 and Trust Office – 25339977. Also log on to: www.brahmavidya.net 

 

A Brahmavidya session in progress

 

Heart can regenerate: Indian doc

Mumbai: A broken heart can mend itself, literally. In a discovery that opens up the possibility of helping people with serious cardiac ailments, an international team of researchers that includes a Canadian-born Indian neurosurgeon has found that the heart can regenerate itself.

    Scientists have so far believed that the heart never regenerates. "We have shown for the first time that the heart is capable of regeneration,'' said Dr Ratan Bhardwaj, who gave primary inputs for the research under the lab supervision of Jonas Frisen at Stockholm's Nobel Medical Institute. Bhardwajspoke to TOI soon after the research paper was published in the prestigious journal, Science. Bhardwaj, now at the University of Toronto, said the cells that regenerate, called cardiomyocytes, comprise 20% of the total heart tissue. They are also responsible for the crucial pumping action.
    Calling the finding a "myth-breaker and a paradigm shifter in science'', Bhardwaj said it opens the doors to future stem cell therapeutics and regenerative strategies. "It would be great if researchers could understand this mechanism better and possibly devise a pill to boost the regeneration of the organ especially after a heart attack or chronic heart failure,'' he said.
    The 35-year-old doctor said, "You are actually having your own body heal itself. It's akin to the skin healing after a cut or the bones joining after a fracture. So, wouldn't it be great to find a way to heal your heart when it literally breaks, or fails? That's the beauty of this experiment.'' Carbon tech helped to trace heart's growth
Mumbai: An international team of researchers has found out that a broken heart can heal itself thereby exploding the myth that the heart never regenerates.
    The research used carbon dating to track DNA molecules within heart cells and show that new cells were being produced. "For the first time, we were able to see and show that the heart actually is continuously making and replenishing new heart cells,'' Canadian-born Indian doctor Dr Ratan Bhardwaj.
    Radio carbon dating is a technique used to determine the age of anything from the bust of the Mohenjodaro Priest to that of Queen Nefertiti. "But the body uses the same isotope, Carbon-14, in a very different way,'' Bhardwaj explained.
    During the Cold War, the rash of nuke-testing released huge amounts of radioactive C-14 in the atmosphere. This got mixed up with the carbon dioxide in the atmosphere that plants use up in photosynthesis. "Humans and animals ate the plants, so the C-14 went into our system. Now could this somehow be tracked, we wondered. With that leap of logic, we zeroed in on the DNA molecule which ought to be fixed from the time when the cell was made, barring very negligible amounts of turnover. So, if one could carbon date the DNA from a specific set of cells, one could find out how old that cell was,'' Bhardwaj said.
    "In terms of actually doing it, however, it was a long shot and very expensive. Not a lot of groups are able to do this—start with a whole human heart, separate the heart cells, that is the crucial 20%, from the rest, purify the DNA and send this to the lab to measure the C-14 content. One speck of dust in the sample can totally wreck the data. So we were not too worried about competing with many other labs,'' he said.
    The beating heart that's responsible for pumping blood is made up of cardiomyocytes which comprise about 20% of the cells. The rest are largely support cells of the matrix. Said Bhardwaj, "Now, as we grow in age and size, this amazing cell has long been known to 'hypertrophy', that is, get bigger with function. We were able to show that it grows in number as well.''