Tag: Health

From optical illusion to colour schemes and fine art, there are plenty of ideas to dig into for a more spacious-looking living space

Don’t clutter with furniture

“People tend to have too much furniture in their house in a bid to show off their taste. This doesn’t give a feeling of lightness, but only creates clutter and makes your room look smaller than it already is,” says interior designer Shehzad Khan. Conversely, spacing your furniture out and resting it flat against the wall is a fool’s errand. It doesn’t ensure a bigger room, instead your room ends up looking sparse. The trick is to angle it right. For instance, you can place a small console behind the sofa to create a sense of space. You can do the same thing with your bed and a side table in the bedroom.

Don’t use too many small paintings

Fine art lends aesthetics and a sense of timelessness to your home. However, scattering small paintings or prints all over the walls will make a shoebox-sized home look smaller and more congested than it already is. Instead, invest in one life-size threedimensional scenic painting on canvas, the keywords here being lifesize and scenic. “Use wall cladding on the chosen surface and install the 3D canvas on it,” says Gogia. Scenery gives a lot of depth to the wall. A DIY option is to paint the wall yourself. This way, you get to express and show off your creativity too. The market is also flooded with readymade wallpapers of scenic pictures that can be directly purchased and applied to one wall.

Do install French windows

Floor-to-ceiling glass windows is how the French won the West over, at least when it comes to decor. French windows automatically give spaciousness to the room. There are two reasons for this. They provide more natural light to stream into your room. Also, instead of an opaque wall, you have glass and openness extending beyond it.

Do have a white floor or ceiling

This may sound too stark for us Indians, since we love colour and all things vibrant. Having a stark white ceiling or floor is an international trend that is catching on in India. The easiest option for a white floor is marble. There is a variety available out there, so feel free to experiment. For a bit of warmth, lay out a soft rug. As for the ceiling, white is usually right. Says Girish Gogia, former interior decorator, “A milk white ceiling doesn’t feel heavy on the head.” Pure and pristine, white is the best colour to instill a sense of airiness. Choose from ghost white, eggshell, pearl, cream or the popular ‘off white’.

Do invest in multi-functional decor

Streamline your room with multifunctional pieces. For instance, a dining table that folds into a coffee table or seater. A trunk or an ottoman with built-in storage to keep your reading material in. In the mood to splurge? A number of decor labels are now available in India. For a DIY approach, look up the internet to design your own functional pieces.

If you’re introspective by nature and have been called shy, reserved or withdrawn at various points in life, you belong to the quiet tribe of introverts. They are people-loving folk who also like their solitude. They recharge their batteries with quality alone-time and usually keep their opinions to themselves. Life can be tough for an introvert, since emotional sensitivity is part of the territory and a heightened perception for the feelings of others comes naturally. Here’s how to cope when people and situations threaten to cramp your wellbeing.

Schedule some cave time

Set aside at least three to four hours a week, either on a single day or over a span of a few days to ‘hang out’ by yourself. When parties beckon, it will be tough to explain cave time to your friends. Do this for a few weeks, however, and you’ll realise its importance in recharging your batteries and peace of mind.

Avoid FOMO

Decide on the precious activities for cave time. It’s easy to get wrapped up in FOMO (fear of missing out) if all you do in cave time is go through the wall posts and travel pictures of your social media friends. If you’re planning on cooking, decide exactly what will be on the menu. Ditto for watching movies and discovering new music. Pin it down to make it stick! Introverts with a creative streak would do well to paint, sketch, write, even knit.

Make people time count

Do you feel tired after attending a gathering? Introverts are attuned to the emotions of people around them, the ones they have a close relationship with. This level of passive attentiveness can get emotionally draining. So, be selective about the people you spend time with, ensure they are positive, happy people.

Avoid social burnout

Being introverted doesn’t have to mean being afraid of people. Take Hollywood actress Helen Hunt, for instance. “I’m a weird combination of deeply introverted and very daring,” she says. So socialising is great as long as you don’t overdo it. Social burnout is a top motivation killer for introverts. So, design your social life in such a way that you enjoy it and look forward to meeting people.

Together, minerals make up a mere four per cent of your body, but their role in its effective functioning is crucial. Girgaum based family physician, Dr Krishnakant Dhebri sees five patients with mineral deficiency every day (vegetarians are worse hit) defines essential minerals as “keystones to our health”. It’s a fitting label considering they help carry out crucial functions, and a deficiency leads to worrying symptoms. “A poor diet is often the key reason for mineral deficiency,” says Dhebri, adding, “Commonly, patients are found deficient in iron, iodine and

calcium

The right diet plays a key role here since the body doesn’t produce minerals naturally, which means we must rely on what we eat to acquire them in the right quantity. A diet rich in fresh fruits, vegetables, fish, eggs, and seven hours of sleep are a must if your body is to be replenished adequately. Calcium Recommended daily allowance: 1,000 mg/day (women), 1,200 mg/day (men) Function: Builds and maintains strong bones and teeth; helps with muscle function; controls cell function, communication and signalling. Cause and effect: Low levels make you prone to osteoporosis and easy fracture. More of it leads to uneasiness, high BP, kidney and gall bladder stone. Sources: Almonds, figs, carrots, raisins, brown rice, garlic, dates, spinach, sesame, cashew, papaya, celery.

Potassium

Recommended dietary allowance: 2,000 mg/day (men and women) Function: Essential for nerve function, muscle contraction, maintaining BP and a healthy balance of water in blood and body tissues. Cause and effect: Deficiency can cause anxiety, fatigue and decreased heart rate. Excess of potassium causes hypertension. Sources: Oranges, bananas, peanuts, beans, coconut water, spinach.

Selenium

Recommended dietary allowance: 70 mcg (men), 55 mcg (women) Function: Helps in sperm formation, protects cells from damage and regulates thyroid function. Cuts risk of prostate, lung and colorectal cancer. Cause and effect: A deficiency can cause muscle weakness, cardiomyopathy (enlarged heart) and immune dysfunction. Sources: Organ meats, tuna, crabs, grains, spices.

Sodium

Recommended dietary allowance: 1,500 mg (men), 1,300 mg (women). Function: Helps regulate water in blood and tissue. Cause and effect: Low levels lead to fatigue, a feeling of indifference, mental confusion, nausea and muscle cramps. Sources: Table salt, papad, lime juice and dairy products.

Zinc

Recommended dietary allowance: 15 mg (men), 12 mg (women) Function: Boosts immunity (especially against lower respiratory tract infection, cold and cough), reproduction and the nervous system. Useful in blood clotting. Cause and effect: Deficiency leads to dermatitis, abnormal pregnancy and poor eyesight, abnormal sense of taste and smell. Sources: Red meat, almonds, peanuts, chickpeas, soy foods, dairy products, mushrooms, liver and sunflower seeds.

If you are experiencing hair fall problems, your teeth may require extra care as researchers have found that hair disorder could increase risk of dental decay. Keratins, proteins associated with strong hair, are important for tooth enamel, the findings showed.

Individuals with mutations in hair keratin genes are prone to cavities, the findings showed. The researchers found that tooth enamel from individuals with keratin mutations had abnormal structure that resulted in weakness. “Our results identify a genetic locus that influences enamel structure and establishes a connection between hair disorders and susceptibility to dental caries,” said Maria Morasso from National Institutes of Health in the US. Tooth enamel is the hardest substance in the human body and has a unique combination of hardness and fracture toughness that protects teeth from dental caries, the most common chronic disease worldwide.

“Epithelial hair keratins, which are crucial for maintaining the integrity of the sheaths that support the hair shaft, are expressed in the enamel organ and are essential organic components of mature enamel,” the researchers said. The study involved genetic and intraoral examination data from 386 children and 706 adults. The researchers found that individuals harbouring known hair disorder-associated polymorphisms in the gene encoding keratin 75 (KRT75), KRT75A161T and KRT75E337K, are prone to increased dental caries. A functional keratin network is required for the mechanical stability of tooth enamel, the findings showed.

Suryanamaskar or the Indian ritual of saluting the sun comprises a rhythmic combination of yogic postures and breathing exercises. The complete series includes 12 basic postures performed in cyclical pattern to benefit all three levels of human consciousness: Physical, mental and spiritual. However, for beginners to understand the true significance and impact of each position, the entire series should be broken down and practiced one posture at a time. We list out health benefits of this whole body workout aasan. Pranam Asana: This pose induces a state of concentration and calmness.

This is a pose where one meditates to the Sun God. Hastautthan Asana: It helps in stretching the whole body. It helps correct the spinal arch and also improves the integrity of the spine. Try and reach as high as you can to get a better stretch. Padahasta Asana: This asana helps in reducing excess weight in the abdominal region. Helps in eliminating bloating, improves digestion and helps to remove constipation. Practicing this asana improves blood circulation, makes spine supple and tones spiral nerves. This asana helps inculcate the bhava (attitude) of humility.

Ashwa-sanchalan Asana: This asana improves the overall health of the body and strengthens the back, abdomen and thigh muscles. Promotes mobility of the knee joints, strengthens the body to maintain good posture and prevent back problems. As there is a stretch on the neck , it is also beneficial to the functioning of the thyroid gland. Adho Mukha Svanasana: This asana helps in boosting one’s self confidence. Because of the increased blood flow to the upper body and the shoulder stand it helps in improving brain function and reduce anxiety and depression. Strengthens and tones the arms and legs.

Also helps in lengthening the spine. Ashtang Namaskar: This pose besides strengthening the leg and arm muscles develops the chest and gives flexibility to the region of spine between the shoulder blades. Urdhva Mukha Svanasana: This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves. It tones and stimulates the abdominal muscles and organs. Stretches muscles of the chest and shoulder. Also increases lung capacity and relieves asthma.

Watch out! Sitting has been regarded akin to something as harmful as smoking and having hardly any physical activity is said to be a health hazard. It can lead to painful neck and back aches, decreased insulin sensitivity and increase the risk of stroke and heart attack. What the study said: As per reports, a study revealed that lessening the sitting hours could can help people in protecting the aging of DNA and even possibly extend their lifespan.

It was found that reducing sedentary activity appeared to lengthen telomeres, which sit on the end of chromosomes, the DNA storage units in each cell and longevity and a healthy lifestyle have been linked to telomere length. What can help: Lunch hour workouts are in big demand abroad where employees squeeze in some time in their lunch break to do light exercises. From office yoga, do doing half an hour on a cross trainer and balancing on an exercise ball, there’s a lot you can do. If nothing else, take a walk around the block or try the Stairwell Climb, where ascend and descend the stairs a few times (if you have knee troubles, avoid this).

Decorate your home with diyas, torans and kandeels. Diwali is synonymous with diyas, kandeels and torans. The sheer variety of these items available in the markets these days is inspiring, for you can do a lot with them when it comes to decorating your home for the festive season.

Makeovers are not tough; you just need to open up your mind and let your creative self take wings… A little splash of colour here and some intelligent shuffling of furniture can sometimes lend a dazzling new look to your room. You can begin by asking yourself what exactly you want to change in your home decor and then list out the areas where you want the rangolis, the diyas, the kandeels and the torans. Decorate the entrance of your house with contemporary rangolis: The entrance of your home can be decorated with beautiful contemporary rangolis. There are ready-made rangolis and floating rangolis made with crystals, kundan and mirrors available in the market.

They look very festive and rich. With tealights or diyas on them, they can make your home look warm and welcoming, and lend an unmistakable touch of elegance. You could also opt for traditional rangolis of rice powder, floral rangolis or hire professionals to do portrait rangolis. Light up the corners with diyas: We all know that by simply changing the lighting, one can make a huge difference to how a room looks. So, diyas play a big role here.

Nooks, niches, corners in your rooms can be lit up beautifully. Hang tealights in transparent coloured glass holders: You could hang some diyas or tealights in small coloured glass containers that are a rage in the market this year. They could be suspended from the ceiling over your dining table. That way, the light falls on your table and there is no chance of anyone bumping into them accidentally as well. Use rangoli as a centerpiece in your living room: Using a big rangoli as the main attraction in you living room.

You could add fresh flowers, diyas and tealights to brighten it up. Bring in prosperity with torans and kandeels: Torans and kandeels are a traditional way of decorating your home for Diwali. They add an ethnic touch to your home decor.

Diwali is the time when gifts are exchanged. While there are a lot of options easily available in the market for gifts, it’s always nice when someone gives something handmade -and it is cost effective as well. Here are a few ways in which you can put together a basic hamper at home to gift your friends:

SWEETS There are different kinds of sweets that you can put into your hamper, but the most common are Motichur Laddus and Kaju Katlis. While you can always buy them in bulk from sweet shops, you can also make them at home.

DIYAS Mud diyas are available in stores, and, in abundance, from roadside vendors as well. You can hand paint them with oil paints. Get a little creative and stick small mirrors and glitter powder on them with a little glue. Get medium-sized diyas and paint one for each hamper.

CHOCOLATES While it might look that you are giving an overdose of sweets during Diwali, tradition calls for it. You need to distribute sweets during the festive season and, of late, people have also started including chocolates and cupcakes in their hampers.

DRY FRUITS To bring a little balance to the overdose of sweet, you could add salted dry fruits or some sort of namkeen in your hamper.

BASKET You can reuse fruit baskets that you might have got at some point of time or you can buy such baskets at a store. Try getting one from a wholesale store as you might be able to get it for a reasonable price, depending on the quantity you buy .

CANDLES There are many different candle designs available in the market during Diwali.You can include a candle to add a bit of colour to the hamper

Gradual weight loss does not reduce the amount or rate of weight regain compared with losing weight quickly, a study says. Substantial weight loss is more likely to be achieved if undertaken rapidly, it pointed out. “Our results show that an obese person is more likely to achieve a weight loss target of 12.5 percent weight loss, and less likely to drop out of their weight loss program, if losing weight is done quickly,” said Katrina Purcell from the University of Melbourne who is also a dietitian.

The trial included 200 obese adults who were randomly assigned to either a 12-week rapid weight loss program on a very-low-calorie diet or a 36-week gradual weight-loss program based on current dietary recommendations. The initial rate of weight loss did not affect the amount or rate of weight regain: with similar amounts of weight regained by three years by participants on both diet programs who completed both phases of the study (around 71 percent in both groups), the team found.

This may impact the worldwide treatment of obesity, as global guidelines recommended gradual weight loss for the treatment of obesity, reflecting the widely-held belief that fast weight loss is more quickly regained, the study said. A number of possible explanations have been put forward for their findings, including that the limited carbohydrate intake of very-lowcalorie diets promotes greater satiety, and less food intake by inducing the production of hunger suppressants called ketones. Losing weight quickly may also motivate participants to stick to the diet, the authors said.

The study highlights the urgent need for committees that develop clinical guidelines for the management of obesity to change their advice, concluded Joseph Proietto, professor of medicine in University of Melbourne.

In olden days, fresh fruits and vegetables used to be part of one’s daily diet, and food was less processed. It’s hardly surprising that people lived longer and had healthy bodies. Nowadays, one needs to take extra precautions and adopt measures to lead a healthy life and have a fit body. Diet and exercise are very important to stay healthy. Here is a list of some food items that you can include in your daily diet to flush out toxins:

LEMONS: Lemons release enzymes that help excrete toxins from the body. Health experts usually advise people to drink a glass of warm water with lemon and honey in the morning as it helps cleanse the body of toxins. It also supplies vitamin C to the body and balances the acidity in food consumed.

CURD: It’s a good idea to have a cup of curd every day after a meal. Curd is an antioxidant and cleanses the body, and in the process, boosts metabolism. It also contains calcium and vitamins

GREEN TEA: It is a great antioxidant and can easily be incorporated in your daily diet. You can have a cup in the morning and one in the afternoon.The one in the afternoon generally acts as a stimulant and helps lower blood sugar.

FLAXSEEDS: Ground flaxseeds flushes toxins out of your body The fibre from this keeps the intestinal tract clean and contains omega 3 oils. But, men should be careful while consuming as the lignans in it are similar to the female hormone estrogen.

WHEATGRASS: It contains a lot of alkaline, which helps curb acidity, detoxifies the body and protects the liver. It also lowers blood pressure, increases metabolism and even stimulates the enzymes in the body by purifying the blood.

GINGER: This is considered one of the most potent disease-fighting spices, along with turmeric. It helps the metabolism, flushes out toxins and boosts liver function. You can chew on a small piece of ginger or even include it in your cooked food every day.

PARSLEY: While parsley is mostly used as a garnish, it has more medicinal values than you know. It keeps the kidney healthy and free of infection, and reduces bloating during menstruation in women.

Some scar-forming cells in the heart have the ability to turn into cells that form blood vessels, which are required to boosts the heart’s ability to heal after an injury, an Indian-origin researcher has found, suggesting a new approach to treat heart attack. The team of researchers he led also found that a drug could enhance this phenomenon – turning the scarforming cells in the heart, known as fibroblasts to endothelial cells that form blood vessels – and improve the repair process after a heart attack.

“Our findings suggest the possibility of coaxing scarforming cells in the heart to change their identity into blood vessel-forming cells, which could potentially be a useful approach for better heart repair,” said the study’s senior author Arjun Deb, associate professor of medicine at the University of California-Los Angeles in the US. “It is well known that increasing the number of blood vessels in the injured heart following a heart attack improves its ability to heal,” Deb added.

Through experiments on mice in which scar-forming cells in the heart were genetically labeled, the researchers discovered that many of the fibroblasts in the heart’s injured region changed into endothelial cells. This process contributed directly to blood vessel formation – a phenomenon they called mesenchymalendothelial transition or MEndoT. The researchers also identified a molecular mechanism that regulated MEndoT and found that administering a small molecule to augment MEndoT led to less scarring and allowed the heart to heal more completely.