Tag: Health

It’s not only the least expensive and most effective workout ever, skipping also improves your agility and reflexes. If you think only a well-quipped gymnasium with the latest expensive exercise equipment can make you lose weight, think again. A simple, inexpensive jump rope and some nice music can help you too, if you are consistent with it and do it right.

Here are some points you need to keep in mind…
– An hour of skipping burns off over 1,000 calories. And 10 minutes of it burns around the same amount of calories as running a mile for that duration.
– Start off by skipping for a few minutes daily and gradually increase the duration.
– Remember to keep changing your skipping style every 30 to 40 seconds to avoid getting tired faster.
– Skipping can do wonders for your arms
— it gives a great workout to your shoulders and also works wonders for your legs and abs.
– It increases coordination between your feet and hand movements, improves your agility, reflexes, posture and flexibility and is also known to strengthen your bones.
– Being an amazing cardio workout, it allows your body to burn fat more effectively, when you are doing other less intense exercises. Besides, it increases your endurance levels and makes you more vigilant.
– Avoid jumping on the carpet (you could slip or twist your ankle), grass, concrete, or asphalt. Your exercise surface should be a wooden floor or an impact exercise mat.
– You need to consult your doctor before you take up skipping especially if you have problems with your knees, ankles and legs.

How to jump rope:
– Jumping rope needs coordinated movements and if you are new to it, you need to do both movements separately first and then merge them together. – Jump without the rope first and later, hold the rope handles and swing it. Later combine both movements. Why skip? – For skipping rope, you do not need a gym; you can skip and jump anywhere – It exercises your entire body – You do not need an expensive trainer to tell you how to do this — just take a rope and skip away – It is the least expensive workout ever created You don’t have to worry about the weather, like you do when you have to go for walks. Tip: Don’t jump too high — ideally, it should not be more than an inch off the floor

To quit smoking is one of the biggest challenges to human willpower. Like any other addiction, the quitting smoking will cause actual physical and mental counter reactions to the body. There are a lot of methods that will help you quit smoking. These include nicotine patches, hypnosis and prescription medication etc. However little do we know that there every single day we can fight against this addiction without the use of and medication. Dr. Arun Kumar, Fitness Head, Snap Fitness India takes the initiative to provide 20 easy ways to quit smoking for men.

Make a plan
To successfully detach from smoking, you need to identify and address your smoking habits, the true nature of your dependency, and the techniques that work for you. Take the time to think of what kind of smoker you are, which moments of your life call for a cigarette, and why. This will help you to identify which tips, techniques or therapies may be most beneficial for you.

Exercise/workout to beat cravings
Physical activity can reduce nicotine cravings and ease some withdrawal symptoms. When you want to reach for a cigarette, put on your running shoes instead, or just run on the spot. Even mild exercise is helpful, such as walking the dog or weeding the garden. The extra calories you burn will also ward off weight gain as you stop smoking.

Bet with a friend
You can even place a bet with a friend and set a date to quit smoking by a particular deadline. Let the friend serve as your support system to take you through it.

Avoid alcohol and fizzy drinks
Alcohol is one of the most common triggers, so try to drink less when you first give up. Fizzy drinks, cola, tea and coffee all make cigarettes taste better. So when you’re out, drink more water and juice. Some men find that simply changing their drink affects their need to reach for a cigarette.

Manage stress
One reason people smoke is that the nicotine helps them relax. Once you give up, you’ll need another way to cope with stress. Try getting regular massages, listening to relaxing music or learning yoga or tai chi. If possible, avoid stressful situations during the first few weeks after you stop smoking.

Baking soda cocktail
Baking soda increases the pH in urine, which will slow the elimination of the nicotine already existent in the body. This results in less craving for nicotine. Consume a half teaspoon of baking soda three times daily. Another way to use baking soda to break the habit of smoking is to take two tablespoons of it, mixing it with a glass of water, and drinking this mixture after every meal.

Fruits and vegetables
Milk, Celery, Carrot, Fruits and vegetables when taken before smoking, develops a bitter after taste compelling the smoker to extinguish the cigarette half way through because of the horrendous taste it leaves in the mouth.

It’s important to drink water according to your lifestyle rather than follow the 8-glass water rule, say nutritionists. Water is your body’s principal chemical component and a natural detoxifier but not many are aware about how much water should we ideally drink everyday. Moreover, the popular 8 by 8 rule which says that one should drink eight glasses, each consisting of eight ounce of water, may not suit every individual. Says nutritionist Venu Adhiya Hirani, “While the general belief is to drink eight to 10 glasses of water, it is advisable to drink 12 to 15 glasses of fluids which includes water, tea, buttermilk, soup, etc. This would amount to an intake of around 2.5 litres of fluids everyday.”

Drink according to lifestyle

According to nutritionist expert Nupur Krishnan, one’s lifestyle plays an important role in deciding the amount of water that one should consume. “If you have a sedentary lifestyle and work in an airconditioned environment where there is no scope for water loss via sweat, drinking more than 2 to 2.5 litres of water is not advisable. It will end up accumulating in your kidney and cause edema,” says Krishnan. For moderate workers like salespersons, who are required to do physical activity, it is important to drink around three litres of water.

Water consumption
Also, it is necessary to change water consumption habits with the change in seasons. For instance, it is important to keep oneself hydrated during summers. “If you do not suffer from diabetes or blood pressure, you can have electrolyte or glucose water or drink nimbu paani. It is not only refreshing but also increases your energy levels,” says Krishnan. Moreover, it is important to drink maximum amount in the morning. Hirani says, “After waking up, it is important to drink around two to four glasses of water within the early part of the day. You could also add some amount of lemon, honey and cinnamon in it.

It’s not just about being tall, dark and handsome. There are certain ‘manly’ qualities about guys that can make any woman go weak in her knees. And while you may think it’s all about the looks, guess what? There’s more. It’s a potent mix of both, physical attributes and of course, that all important emotional touch. Here, we tell you about six points you need to heed.

Well groomed
Yes, we said tall but the reality is that height is really not as important a factor as how you present yourself. Just like guys like a women who is well turned out, women too dig guys who ensure that they are perfectly groomed a la Leonardo DiCaprio. The basic funda women believe in is that if you are careful enough to take care of yourself, they can trust you to take care of them. So, remember guys, sloppy dressing, uncombed hair, dirty nails, smelly socks, stained shirts or jeans and the likes are an absolute no-no when you are trying to make that all important impression on someone from the opposite sex.

A sense of style
Women would rather have you splurging on them than on obscenely priced designer wear. So, even if it’s a typical roadside purchase that you swear by, make sure you adopt a certain classy and stylised look and maintain it. Women don’t really expect you to be a picture copy of a Pierce Brosnan or a David Beckham, but trying to imitate their style will surely up your popularity quotient. Keep yourself updated on the latest trends. Also, just as you have your reservations against the ‘nun-type’ dressers, women too hesitate when it comes to the boring office type dresser.

Laugh it out
One of the most important trait that woman dig is a sense of humour. Women have more than enough problems to deal with and don’t really need the company of another equally depressed soul. Yes, you have your bad days, but it does go a long way if you have a good sense of humour, and clean humour at that. Beware, taking a dig at others and constantly putting others down do not really spell fun for women. And we can’t tell you enough how much women love people who can laugh at themselves and their own mistakes.

Show them you care
Women need to be constantly reassured that they are loved and cared for. Acts like holding their hand while walking down the road, watching the sunset, an occasional hug and peck on the cheeks and making sure that they cross the road safely mean that you are proud to be seen with them and care for them. Remember, not displaying your affection openly is a sign that you are ashamed of who you are with. However, beware of being crass while displaying you affections.

A sexy smile/wink
There’s a reason why women absolutely adore Richard Gere or Hugh Jackman and it has a lot to do with the way that they smile or that glint in their eyes. Believe us when we tell you that if you look at them and smile like that, it does make them feel very special, like they are one in a million.

Homemade beauty masks are an easy-to-do deal. Another good thing about it, it comes cheap and handy. Here’s a moisture mask for your hair, so it becomes soft, lustrous and shiny in just about ten minutes.

What you need is
1. An avocado
2. Vitamin E oil or Vitamin E gel capsules
3. Oil of your choice; we recommend coconut oil as it’s easily available and also great for the hair

What you need to do:
1. Remove the seeds from the avocado after splitting it into half. Now, spoon it out into a blending bowl.
2. Take about one fourth or less of a teaspoon of Vitamin E oil. If this oil is not easily accessible to you, we recommend you buy Vitamin E gel capsules (available at your local chemist) and squeeze out the oil from it after piercing it.
3. Pour about a teaspoon of coconut oil (you can also use any other oil of your choice like jojoba, olive oil or almond oil).
4. Blend all of this in a mixer/blender. Make sure you get a whipped consistency so it is easy to apply.

What to do:
Apply this creamy mask all over your hair. Another way to apply this would be using the ponytail method. For this, tie your hair up in a ponytail, saturate the ends of it and then cover it using a plastic hair wrap. After applying this mask, leave it in your hair for about 10 to 20 minutes. Finally, shampoo and condition it as usual.

Anew study has found that yoga can benefit people who are looking to lower their high blood pressure. A study presented at the annual meeting of the American Society of Hypertension shows that practicing yoga could help decrease blood pressure in people with mild to moderate hypertension, the Huffington Post reported.

“So far it looks very promising that yoga might be a useful therapy for patients with mild-to-moderate hypertension who want to avoid using medication,” study researcher Dr. Debbie Cohen, M.D., of the University of Pennsylvania, told MedPage Today. “This could also be used as an adjunct to other lifestyle modifications,” she said. The study included 120 people with an average age of 50, 58 of whom completed the study.

All the study participants were organized into one of three groups: One was assigned to do yoga two or three times a week in a studio for 24 weeks, while another group was assigned to do a walking/nutrition/weight counseling program. The third group was assigned to do both yoga and dietary counseling. Researchers analyzed their blood pressure at the beginning of the study, 12 weeks into the study, and 24 weeks into the study.

They found that the people who did yoga had decreases in their systolic blood pressure at the 12- week mark, and decreases in both systolic and diastolic blood pressure at the 24-week mark. However, the researchers noted that the other two groups also experienced positive effects on their blood pressure.

Anew study has found that women wearing red or pink were about three times more likely to be at peak fertility than women donning other colours. In the study, researchers from the University of British Columbia asked 124 women ages 18 to 47 what colour shirt they were wearing, and when they had had their last period.

After calculating peak fertile days for each woman, the researchers found an association with red and pink shirts and fertility, the New York Daily News reported. According to the report, the researchers plan to conduct a follow-up study to further ask women why they selected a particular color on the day of the survey.

Possibilities include that women feel sexier at peak fertility and want to grab more attention, consciously or unconsciously, the researchers said.

Ageing, dark spots, wrinkles, and fine lines… these are the last things that a person would like to see on his or her skin. No wonder, both men and women are willing to shell out a lumpsum to look good and are going all natural in the process. According to experts, the secret lies in the plate and that’s precisely why what you eat matters the most.

Food experts recommend people to opt for natural products to maintain a youthful look in a healthy way. And when it comes to these natural products, there are umpteen varieties to choose from. We give you a list of products that one could choose from to delay the ageing process and to maintain that youthful look. LEAFY GREENS: Like eggs, leafy greens such as spinach, kale, turnip greens, and romaine lettuce, are great sources of lutein and zeaxanthin.

Studies have shown eating foods rich in these antioxidants can significantly reduce risk of AMD (age-related macular degeneration), as well as non- Hodgkin’s lymphoma. Spinach has a very high ORAC (Oxygen Radical Absorbance Capacity) score. It is a measurement of a food’s ability to destroy the free radicals that cause damage in your body. The higher the ORAC score, the better a food is for you. BLUEBERRIES: These tiny berries are powerhouses of nutrition.

They are loaded with antioxidants, which stops premature ageing and help prevent cancer.Wild blueberries also boost your health. A study suggests that anthocyanins in blueberries appear to combat oxidative stress, which is one of the main causes of ageing. YELLOW AND ORANGE ROOT VEGETABLES: Put plenty of betacarotene on your plate. These superantioxidants are good for your skin and eyes. Good choices include carrots, sweet potatoes, pumpkins, and squash.

BROCCOLI: Quercetin is a powerful antioxidant that is found in broccoli, along with other foods including cranberries, onions, and apples. It is a natural anti-inflammatory agent as well, fighting the number two cause of aging. Broccoli sprouts have 30 times more isothiocyanates (yet another antioxidant) than regular broccoli. RAW, ORGANIC EGGS: A single egg contains, nine essential amino acids.

It’s rich in proteins and has naturally occurring Vitamin D. Consuming your eggs raw is the best thing to do as cooking destroys some of the highly perishable nutrients. ALOE VERA: Aloe vera’s antiageing properties have been known for ages. Scientific evidence suggests that Aloe Vera juice can heal skin and reverse skin ageing. Skin ages because of UV light damage and loss of collagen in the skin.

Collagen helps in keeping the skin firm and elastic. Ageing breaks down the collagen matrix in your skin which leads to wrinkles. Drinking aloe vera juice is known to reduce the wrinkle depth and improve skin elasticity due to increased collagen production.

Constantly battling a sinus problem and desperate for relief ? Here are some remedies that might help you… – The body requires plenty of liquids to increase its moisture levels, so make sure you drink a lot of fluids
— go for nutrient-rich vegetable and fruit juices.
– Rest and relaxation is important. So, forget worrying for once and just curl up in bed.
– Get as much rest as you possibly can. But if you have to go to work, make sure you have an early night.
– Take a teaspoon of honey — it is a natural antiseptic
— and the juice of half a lemon, a natural source of Vitamin C. Dissolve it in warm water and drink. Opt for herbal leaf tea or green tea as an alternative to normal tea. – Chicken soup is believed to be a good food for colds
— it’s an age-old belief that holds true.
– If you are suffering from a blocked nose, prop yourself up in bed with pillows to help ease your breathing at night. – Install a humidifier in your bedroom to regulate the moisture. This will help reduce mucous drainage and promote nasal relief while sleeping.
– Master Jala Neti — a yoga technique. All you have to do is take in warm saline water through one nostril while bending your head sideways and letting it come out through the other. You have to leave your mouth open to breathe.

Symptoms to look out for
-Nasal congestion with discharge – Pain or pressure around the inner corner of the eye or down one side of the nose – Severe ache in the forehead – Sore throat and bad breath
– Increased discomfort throughout the day with
-increased cough at night

“Only once in your life, I truly believe, you find someone who can completely turns your world around. You tell them things that you’ve never shared with another soul and they absorb everything you say and actually want to hear more. You share hopes for the future, dreams that will never come true, goals that were never achieved and the many disappointments life has thrown at you. When something wonderful happens, you can’t wait to tell them about it, knowing they will share in your excitement.

They are not embarrassed to cry with you when you are hurting or laugh with you when you make a fool of yourself. Never do they hurt your feelings or make you feel like you are not good enough, but rather they build you up and show you the things about yourself that make you special and even beautiful. There is never any pressure, jealousy or competition but only a quiet calmness when they are around.

You can be yourself and not worry about what they will think of you because they love you for who you are. The things that seem insignificant to most people such as a note, song or walk become invaluable treasures kept safe in your heart to cherish forever. Memories of your childhood come back and are so clear and vivid it’s like being young again. Colors seem brighter and more brilliant.

Laughter seems part of daily life where before it was infrequent or didn’t exist at all. A phone call or two during the day helps to get you through a long day’s work and always brings a smile to your face. In their presence, there’s no need for continuous conversation, but you find you’re quite content in just having them nearby. Things that never interested you before become fascinating because you know they are important to this person who is so special to you.

You think of this person on every occasion and in everything you do. Simple things bring them to mind like a pale blue sky, gentle wind or even a storm cloud on the horizon. You open your heart knowing that there’s a chance it may be broken one day and in opening your heart, you experience a love and joy that you never dreamed possible. You find that being vulnerable is the only way to allow your heart to feel true pleasure that’s so real it scares you.

You find strength in knowing you have a true friend and possibly a soul mate who will remain loyal to the end. Life seems completely different, exciting and worthwhile. Your only hope and security is in knowing that they are a part of your life.” I AM BLESSED ALL THIS IS TRUE TO MY LIFE. Thank you Karan for being there, holding me on for the past 7 years…….wish us a very happy anniversary…….love u forever.

After getting thrashed by her lover, Rihanna says he’s not a monster. How smart is it to go on with an abusive partner? When she broke up with boyfriend Chris Brown in 2009, saying she had been in an abusive relationship for long, Rihanna made a very important statement: “When I realised that my selfish decision for love could result into some young girl getting killed, I could not be easy with that part.

I couldn’t be responsible … If Chris never hit me again, who’s to say that their boyfriend won’t … kill these girls”. She urged young girls to not “react out of love”. That was then. Four years later, the Umbrella singer has got back with Brown, saying she missed her “best friend”. The 25-year-old has reacted to criticism saying she believed that Brown needed help. In her seventh studio album Unapologetic, the two crooners have recorded a song titled Nobody’s Business – which is kind of self explanatory.How safe is it to get back with an abusive – it could be mental, physical or even sexual – ex?

Russian roulette
It’s a gamble most psychologists say one should avoid. Deepti Makhija who has a practice at Andheri believes, “Expecting a violent partner to change is a false notion. After all, we come from a society where mothers believe in reinforcing negative behaviour among their children.

If a child hits his/her classmate in school, instead of correcting their child or understanding if there’s a larger issue to be dealt with, mothers say, ‘at least, my child didn’t get hit’.” Psychiatrist Dr Ashit Sheth, who practices at Marine Lines, says a lot of people in abusive relationships tend to ‘romanticise the relationship’ and wonder how it would have turned out had they given it some time and care. Rihanna too, for instance, has been quoted in Rolling Stone magazine saying, “He’s not the monster everybody thinks.

He’s a good person. He has a fantastic heart. He’s giving and loving. And he’s fun to be around.” She added, “I decided it was more important for me to be happy. I wasn’t going to let anybody’s opinion get in the way of that. Even if it’s a mistake, it’s my mistake. After being tormented for so many years, being angry and dark, I’d rather just live my truth and take the backlash.I can handle it.”

Living a lie
Both Makhija and Sheth believe staying in an abusive relationship, or getting back to one is an unhealthy move. “It’s like being put in a miniconcentration camp. Initially, they face fear, anger or resentment but after that, they go through guilt, shame, and feel that something is wrong with them. In these cases women, especially, become too passive to take a decision. Instead, they tend to get used to the abuse,” says Sheth.Makhija says it is also a reflection of low self-esteem.

“Women who come from abusive homes tend to have esteem issues. If she has seen this sort of behaviour at home, she begins to think ‘abuse’ is normal.” Some victims even see this sort of aggression by a partner as a sign that they are wanted. This again, points out Makhija, mirrors lack of love and attention at home. “The roots can be traced to childhood.” Children, financial insecurities and even social stigma are often cited as reasons for not leaving an abusive relationship.

Sheth talks about a patient who suffered psychological and physical abuse at home. “Her husband had barred her from communicating with her maternal family because they didn’t show adequate respect to him. Though the woman’s brother and parents encouraged her to leave her husband, she was unwilling because she didn’t want to live the ‘shame of being a divorcee’.”

It’s complicated
Rihanna, perhaps defending Brown, said, “We don’t often think of abusive men as victims or people who need help, but that’s really what they are.”

This may well be true says Sheth. “Sometimes abusive partners may be suffering from genuine disorders like paranoia or schizophrenia, or may have faced a major head injury and are therefore, going through bouts of bad temper. They need to be put on medication and in all my cases I have seen it has shown improvement in their behavior pattern.” Medication like anti-Parkinson and asthmatic drugs make people aggressive; insomnia is another major reason for persistent irritability.

These “aggressive victims” could also be abusing substances like alcohol or cocaine. Most often, says Sheth, it’s people who show signs of personality disorders – being anti-social to the point of being standoffish (utterly sensitive, self-centered) – who go home and try to control their spouses – or narcissistic personality disorder (full of pride) that bully their partners. “They need serious counseling, but the problem with such cases is that they seldom believe they need help,” says Sheth.

Alcohol tends to makes you put on weight and can give you a mind splitting hangover. But if you like to enjoy a drink without getting a hangover here are some tips. Nutritionist Neelanjana Singh with Heinz Nutri Life Clinic from Delhi shares some drinking tips to fight a hangover and reduce the alcohol effects to your body. “Several factors influence the rate at which alcohol is absorbed by the body,” say the nutritionist.

“The most important factor is the presence of food in the stomach. If there is food in the stomach, the rate at which alcohol will be absorbed will be slower than when one is on an empty stomach. It is always a better idea to consume alcohol after a meal.” It is recommended to eat before you go drinking or eat as you drink to reduce the impact of alcohol on your body. Mixers for drinks too make an important ingredient to fight a hangover.

“What you mix with the drinks is also a crucial factor influencing absorption. Mixing fruit and vegetable juices is a good idea as it slows down the process of absorption. On the same lines, if one adds sodas or carbonated beverages, the rate of absorption goes up.” Adding a dash a lime is said to slower absorption of alcohol. Lime reduces the impact of alcohol on the liver too.

“Here is one situation when fat in the diet may not be totally undesirable. As fat tends to stay in the stomach longer than the other nutrients, a snack with adequate fat ought to be taken with the meal,” explains Neelanjana Singh. Consuming a heavy greasy meal helps fight a hangover. “So drink if you must, but stay on course with the above advice.” Alcohol affects the liver and also the skin, heavy consumption of alcohol can cause early aging and make you sluggish. It is important to control alcohol consumption to maintain a healthy life.

Scientists have suggested that the amount of time that asthma patients spend in the sun may have an impact on their illness. A research team at King’s College London said low levels of vitamin D – made by the body in sunlight – has been linked to a worsening of symptoms. Its latest research shows that the vitamin calms an over-active part of the immune system in asthma, the BBC reported.

However, treatment of patients with vitamin D has not yet been tested. Prof Catherine Hawrylowicz and her group researched the impact that vitamin D has on a chemical in the body, interleukin-17 – a vital part of the immune system, which helps to ward off infections. But the chemical can cause problems when levels are too high, which has been strongly implicated in asthma.

The World Health Organisation (WHO) has predicted that by 2020 the number of breast cancer cases will jump to an alarming figure and one in every eight women would run the risk of developing the disease in her lifetime. The Indian Council of Medical Research (ICMR) too, concluded that over the last two decades there has been a steep rise in the statistics pertaining to women being diagnosed with breast cancer. So grave is the scenario that in India, breast cancer has been declared the most common form of cancer, almost surpassing cervical cancer as the deadliest of all cancers. Early detection and regular medical-checkups are compulsory, but at the same time it is important that our diet and the food we eat prepare us to fight malignant cancer cells at the onset.

Tina Sapra, senior clinical nutritionist & coordinator with Fortis Memorial Research Institute and Dr Vandana Mathur, consulting nutritionist, Metropolis Healthcare, Mumbai, give us an insight into the top foods that can prevent breast cancer risk in women. The doctors discuss age groups most vulnerable to the disease and also inform us about the foods that should be avoided in daily diet to keep cancer cell growth in check. Foods that prevent Breast Cancer Flaxseed You can get flax either as whole seed, ground or flaxseed oil. The omega-3s, lignans and fibre found in flaxseed are found to form a protective shield against cancer cells responsible for causing breast cancer. Include flax to yogurt or a smoothie to create a richer and nutty flavour. You can add flaxseed oil to salad dressings too or integrate them into baked goods, such as cookies or muffins.

Brazil nuts Uniquely rich in selenium, fibre, and phytochemicals, Brazil nuts can help fight inflammation, improve the immune system and prevent tumour growth. And you do not need many of them—a palmful can do the trick. Enjoy them as any other nut either with fruits or asparagus (contains the anti-cancer component, chlorophyll). Garlic Rich source of cancer-fighting compound called allium, garlic and its relatives (onion, leeks, scallions, and chives) are shown to slow tumour growth and prevent breast cancer risk among other forms of cancer such as colorectal and prostate cancers. Garlic and onions are found in a variety of foods including Italian, Spanish, Indian, Thai and Chinese dishes. Crush or swallow a piece of garlic every morning and that’s all it takes to live a cancer-free life! Pomegranate This is highly recommended for preventing breast cancer.

It contains polyphenol- an ellagic acid with antioxidant properties that prevent cancer growth. Include this delicious fruit in your diet and discover effective health benefits. Dark-green leafy vegetables From kale, collards to spinach and Swiss chard, darkgreen leafy vegetables probably are considered a “one stop shop” for all the best nutrients your body needs to fend off cancerous cells, i.e. fibre, vitamin B, phytochemicals, chlorophyll and more. It’s time to add some greens to your diet. Salmon A great source of omega-3s and vitamins B12 and D, salmon can provide your body with the nutrients it needs to regulate cell growth and prevent cancer. In fact, certain types of Vitamin B12 (methylcobalamin) are proven effective in cancer treatment.

Steam it, bake it, grill it or saute it. This fish is a great option and pairs well with many foods like garlic, dark-green leafy vegetables, turmeric, peppers and broccoli. Broccoli and broccoli sprouts As a cruciferous (belonging to the plant family Cruciferae) vegetable along with cauliflower, brussels sprouts, cabbage and kale; broccoli is rich in sulforophane and indoles, which are shown to regulate cell growth in multiple ways and help fight a range of cancers, including breast, bladder, lymphoma, prostate and lung cancer. Green tea Consumption on a regular basis has been linked to lower incidence of breast cancer.

The phyto-chemicals in green tea can well take the credit for its health benefits. One to two cups of green tea daily can help you keep cancer at bay. Peppers Pick a pepper, any pepper! Most have some phytochemical or nutrient that will help fight cancer. Chilli and jalapeno peppers have capsaicin (an active component of chilli peppers) that fight the growth rate of cancer cells. Green peppers are rich in chlorophyll which can bind cancer-causing carcinogens found in the gut. Red peppers have both capsaicin and antioxidant carotenoids. Put them in a vegetable stir-fry or eat them with hummus. Turmeric A spice commonly found in our country cancerfighting compound called curcumin can inhibit many types of cancer cells, including breast, gastrointestinal,lung, and skin cancer. A pinch of turmeric fights toughest of cancer-causing cells.

High blood pressure affects 1 in 3 individuals and can cause serious and irreversible damage. Yet, those affected can be completely unaware of their condition. Fortunately, the control button is your hands. Because high blood pressure increases the risk of heart diseases, kidney diseases and diabetes, the WHO will be focusing on hypertension throughout the year. High blood pressure has come to be known as a ‘silent killer’ and affects every third person above the age of 18. The proportion increases with age, from 1 in 10 people in their 20s and 30s to 5 in 10 people in their 50s, as per the World Health Organisation (WHO). Early detection is important and all adults need to know their blood pressure or keep tabs on the same. Early diagnosis check ups cost less than the long-term costs and complications of untreated high blood pressure. Although high BP does not have a cure, it can be managed or prevented by low-cost lifestyle changes and medication as prescribed by your doctor.

You can reduce your blood pressure by making some small changes in your life.

1. Cut the salt: Limiting sodium helps control high blood pressure in those who have it and helps prevent it in those who don’t. The WHO recommends no more than 2,000 mg of sodium or five grams of salt — the equivalent of one tea spoon — per day. Beware especially of processed and packaged foods, fast foods, and canned foods – all common sources of excessive salt.

2. Eat potassium: This mineral helps lower blood pressure. The recommended daily intake for adults is 3,510 mg. Potassium-rich foods include: beans and peas (approximately 1,300 mg of potassium per 100 g), nuts (approximately 600 mg/100 g), vegetables such as spinach, cabbage and parsley (approximately 550 mg/100 g) and fruits such as bananas, papayas and dates (approximately 300 mg/100 g).

3. Modify your diet: Eat at least five servings of fruits and vegetables for fibre and reduce processed foods in your diet. Avoid salty food like sauces, pickles, chips etc. Fruits and vegetables are low in sodium and high in potassium which helps in lowering blood pressure. Reduce fatty and fried food, especially saturated fats/transfats and replace them with polyunsaturated fats.

4. Check your weight: Blood pressure tends to increase as weight does. Every five kg of excess weight lost can reduce systolic blood pressure by two to 10 points. Fortunately, it’s also true that BP tends to drop as weight does. For optimum health, an adult should maintain a Body Mass Index (BMI), a measure of body fat based on height and weight, between 18.5 to 24.9 Kg/m2.

5. Exercise: Stressful situations can cause temporary BP spikes therefore being physically active is one of the most important things you can do to prevent or control high blood pressure. Getting enough sleep, deep breathing, meditation, yoga, and exercising for at least 30 minutes daily can help reduce stress. Examples of moderate activities are brisk walking, cycling, gardening and housework. 6. Limit alcohol: Not only does too much alcohol raise blood pressure, repeated excess drinking can lead to long-term BP increases. It is important to limit your alcohol intake.

Sometimes we get so busy with our work that we don’t get time to express our love to the most important person of our life. So here are some tips to bring back the romance into your marriage.

Spend quality time

Sometimes you maybe in the same room for hours but not talk to each other simply because you are busy with your own work. If you are alone with your husband make sure you spend the time talking to him.

Arrange for a date

If you have kids, arrange for a baby sitter and go out on a date. If he enjoys dancing then you can hit a nice place where you can shake a leg. If your man would like to indulge in some games take him to a bowling parlour. Believe it this will work like a charm.

Be the chef

Food is the easiest way to a man’s heart. So, cook a great meal comprising of the dishes he likes. But if you aren’t convinced about your culinary skills don’t try and experiment, order food from his favourite restaurant and then set up some candles for a romantic candlelight dinner.

Leave love notes

Whether it’s leaving some love notes around the house or SMSes or email, write him a lovey-dovey note. Men may pretend to be tough but they do like to know that they are on your mind.

Express it loud

Though you may have sent him a love note or email, there’s nothing like professing your love every now and then. Do let him know that after all the years as a married couple you are still very much in love with him.

Shower him with attention

Dote on him once in a while. Praise him for his hard work. Men love attention though they may claim otherwise. Praise him for his taste in clothes or perfumes, he’s sure to like it a lot.

Plan a surprise vacation

If you are not likely to get any alone time in the city, plan a vacation. Depending on the kind of time you both can spare, take a long or short trip. You could take him out to the place he’s always wanted to go.

Find ways to spend time together

It could be while travelling to or from work or just going shopping together or even a long drive after dinner. If you can’t head out for a vacation just find ways to be in each other’s company.

Let him spend time with his gang

Yes, you should spend some time together, but your man will really appreciate it if you let him spend an evening with his buddies. Ensure that you don’t call him during the time when he is with his friends.

Appreciate things he does

Even if it’s something simple, try and tell him how much you appreciate his help around the house. More then the praise and attention that you shower on him, it’s this appreciation that will make him fall in love with you all over again.