prevention india - jul 2013

CONTENTSThe Metabolism Miracle for 40+ 74Lose up to 5 times more weight with this revolutionary, research-backed plan—start today!by Jenna Bergen

Never Fall Ill Again 86How diet, exercise, sleep and mental well-being help keep your immune system in top order. by Kathakoli Dasgupta

Meet your Future 98Unlocking the anti-ageing secrets of telomeres—tiny segments of DNA that may help live us longer and healthier.by Richard Laliberte

July Vol. 7 | No. 4

Big on taste, this grilled chicken is low on sodium.

What Doctors Really Eat 104We spoke to top docs and got some delicious answers.by Team Prevention

I Feel 17 After a Workout 112 A rapid fire round with Indrani Dasgupta, one of India’s most successful and stunning models.by Priyamvada Kowshik

Are you Caught Up in a Cycle of Emotional Eating? 116 How to break free, lose weight and enjoy the life you were meant to live.by Pam Peeke

CONTE NTS

Health Feminine RX 41All you need to know about endometrial polyps. From the Drug Expert 42Combining modern and traditional medicines can be risky.Ask Radhika 43How to handle a casual relationship without get-ting hurt in the process.

Beauty Your Monsoon Hair Revival 46How to bring back the co-lour, shine and volume in your hair this season.Foot Spa 52Rain or sunshine, you must put your best foot forward.

Nutrition Ask Ishi 56How fermented foods can even make otherwise in-edible foods safe, nutri-tious and palatable.

Fitness Answers: Nisha Varma 63More ideas on how to work out indoors.

Family Choice Empowers 64Help your kids make an informed choice so they develop decision-making skills later in life.

On Our Cover: Indrani Dasgupta’s photograph by Tarun Vishwa; clothes coordi-nation & styling by: Akshita Sekri with Manavi Siddhanti; make-up & hair by: Anu Kaushik; art direc-tion: Sadhana Moolchandani; clothes courtesy: dress: ZARA; accesories: Zariin

Increase your protein intake to

fight muscle loss.

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Every Issue From your Editor 8From our Experts 12Pets 132Happiness Is 136

You Head Coach 66For many women, being single is a well thought out choice. Stop worrying about being lonely, enjoy the solitude.

What 75 Looks Like 68Story of how three women in distinguished fields look younger, feel healthier and happier.

Food In Season: Corn 124Your favourite food in the rains is gluten-free, very high in dietary fibre, flavonoids and Vitamin B.

Chicken with Flavour 126Four fuss-free dinners you’ll love that are big on taste and low on calories.

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INDRANI DASGUPTA

Gorgeous, fit and

loving it!

32 Power foods

smart doctors eat

Smart weight loss5 times faster

The New Science

7 secrets to staying youngerlonger

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Are you a stress eater?Get control with the hunger fix

Stunning Hair!Stunning Hair!Stunning

Full, shiny, vibrant—yours

The all-natural way to live

longer, healthier!

Never fall ill again

INDRANI DASGUPTA

Gorgeous,fit and

loving it!

32 Power foods

smart doctors eat


FightFAT

The New Science

after 40after 40after

7 secrets to staying youngerlongerNews from the medical frontier

Parenting tricks

your kids will love

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JULY 2013 • PREVENTION4

Osteoarthritis (OA) is a condition in which the cartilage

that acts as a cushion between bones in joints begins to wear out. This causes inflammation pain and restriction of movement. Most therapy is aimed at arresting the process and tempo-rary pain relief through medication and lifestyle changes. In severe cases, surgery is suggested.

Years of exploration of targeted stimulation of en-dogenous repair of carti-lage has led to pioneering SPMF®Therapy by Wg Cdr (Dr) VG Vasishta (Retd), the founder and CEO of SBF Healthcare. This is a non-invasive, safe, pain-less treatment which not only stops the progress of disease but also reverses the process of disease by cartilage regeneration.

What is SPMF® Therapy?SPMF®Therapy is technology that pro-duces highly complex sequentially programmed magnetic fields, which are computer controlled and can be precisely focussed

on to the target tissues with the help of laser guides. SPMF®Therapy restores the missing physiological stimulus thus leading to cartilage regeneration.

The TreatmentBefore treatment the patient is evaluated by

an X- ray and a physical examination of the affected joint along with some basic blood tests. The affected joints are ex-posed to SPMF®Therapy, one hour every day for 21 consecutive days. This is an outpatient treatment which requires the patient to spend approximately one and a half hours daily at our center.

Most of the patients show subjective improve-ments and are out of pain-killers by the end of the treatment. Positive results are seen 3 months post-treatment. Majority of patients are able to lead a normal life. For patients SBF Healthcare and Research Centre has established helplines at Bengaluru (+91-

80-42116555) and Mumbai (+91-22-28374855/39205757). Or send a query to [email protected]

Sequentially Programmed Magnetic Field (SPMF®) Therapy administered by AKTISTM at the SBF Healthcare promises to regenerate cartilage and restore mobility of arthritic knee joints.

Be Pain-Free

less treatment which not only stops the progress of disease but also reverses the process of disease by cartilage regeneration.

duces highly complex sequentially programmed magnetic fields, which are computer controlled and can be precisely focussed

Before treatment the patient is evaluated by

Research Centre has established helplines at Bengaluru (+91-

80-42116555) and Mumbai (+91-22-28374855/39205757). Or send a query to [email protected]

ADVERTORIAL

For more info log on to www.sbfhealthcare.com

EDITOR-IN-CHIEF

Aroon PurieGROUP CHIEF EXECUTIVE OFFICER

Ashish BaggaGROUP SYNERGY AND CREATIVE OFFICER

Kalli PurieCHIEF OPERATING OFFICER Mala Sekhri

EDITORIAL DIRECTOR Sanghamitra Chakraborty

EXECUTIVE EDITOR Sunalini Mathew

DEPUTY EDITOR Priyamvada Kowshik

SR ASSOCIATE EDITOR Kathakoli Dasgupta

SENIOR FEATURES WRITER Manavi Siddhanti

CREATIVE DIRECTOR Sadhana Moolchandani

SR DESIGNERS Devender Singh Rawat, Manish Verma

PRODUCTION CHIEF Gajendra Bhatt

DEPUTY MANAGER PRODUCTION Shovan Banerjee

ASSISTANT MANAGER PRODUCTION Mithilesh Kumar

SR PRODUCTION COORDINATOR Ravi Kant

IMPACT TEAMSR GENERAL MANAGER (NORTH, WEST & EAST) Gauri Damodaran SR GENERAL MANAGER (SOUTH) Shveta A SahuDEPUTY GENERAL MANAGER Poonaam HukkuNEW DELHI Mary Mehrunnisa MUMBAI Suman SharmaKOLKATA Gurjeet Walia

MARKETINGCHIEF MANAGER Sumeet Batra DEPUTY MANAGER Divya Babbar SENIOR EXECUTIVE Ayush Guha

NEWS-STAND SALESCHIEF GENERAL MANAGER DVS Rama RaoSR GENERAL MANAGER (NATIONAL) Vinod DasGENERAL MANAGER (WEST) Rajesh Menon GENERAL MANAGER (SOUTH) Deepak Bhatt

OPERATIONSGENERAL MANAGER Rakesh Sharma

CONSUMER MARKETING SERVICESHEAD Poonam SanghaDEPUTY GENERAL MANAGER-CUSTOMER CARE Archana Chaudhry

Volume 7 Number 4© 2007 RODALE INC. All rights reserved. Published under license from Rodale Inc. Repro-duction in any manner in any language in whole or in part without prior written permission is prohibited. n PUBLISHED AND DISTRIBUTED monthly by Living Media India Ltd.(Regd. Office: K-9, Connaught Circus, New Delhi-110001) under license granted by Rodale Inc, publisher of Prevention in the United States. n All disputes are subject to the exclusive jurisdiction of competent courts and forums in Delhi/New Delhi only. n Preven-tion does not take the respon-sibility for returning unsolicited publication material. n PUBLISHED AND PRINTED by Mala Sekhri on behalf of Living Media India Limited. Printed at Thomson Press India Limited 18 - 35, Milestone, Delhi-Mathura Road, Faridabad -121 007, (Haryana). Published at K-9, Connaught Circus, New Delhi-110 001. n EDITORIAL OFFICE: Living Media India Ltd., 3rd Floor, Film City-8, Sector 16A, Noida, UP-201301; Phone: 0120-4807100.n IMPACT OFFICES: n The India Today Group, 1201, 12th Floor, Tower 2 A, One Indiabulls Centre, (Jupiter Mills) S. B. Marg, Lower Parel West, Mumbai–400013. Phone: 022- 66063355; Fax: 022 - 6606 3226.n 3rd Floor, Film City-8, Sector 16A, Noida, UP-201301. Phone: 0120-4807100 n The India Today Group, Fifth Floor, Guna Complex Main Building, 443, Anna Salai, TeynampetChennai-600 018; Phone: 044 -28478525; Fax: 044 -24361942.n 201-204 Richmond Towers, 2nd Floor, 12 Richmond Road, Bengaluru-560025. Phones: 080-22212448, 080-22213037; Telex: 0845-2217 INTO IN; Fax: 080-22218335; n 52 J L Nehru Road, 4th Floor, Kolkata-700071. Phones: 033-22825398, 033-22827726, 033-22821922; Fax: 033- 2282-7254. n 6-3-885/7/B, Somajiguda, Hyderabad-500082. Phones: 040-23401657, 040-23400479; Telex: 0425-2085 THOM IN; Fax: 040-23403484 n 39/1045, 1st Floor, Karakkat Road, Kochi-682016; Phones: 0484-2377057/58; Fax: 0484-2377059.

FOR SUBSCRIPTION ASSISTANCE CONTACT: CUSTOMER CARE, India Today Group, A-61, Sector 57, NOIDA (UP) 201301. Phone: 0120-2479900; Fax: 0120-4078080; E-mail: [email protected]

Robert Novick Senior Vice President, Rodale International

John Ville Editorial Director, Rodale International

EDITORIALLaura Ongaro Deputy Editorial Director, Women’s Health and Prevention

Veronika Taylor Deputy Editorial Director, Runner’s World and Bicycling

PRODUCTIONKarl RozemeyerContent Manager

Samantha QuisgardEditorial Assistant

Shalene ChavezProduction Assistant

BUSINESSKevin LaBongeExecutive Director, Business Development and Marketing

Angela KimDirector, Business Development and Marketing Manager

Maria Urso Business Development and Marketing

Jennifer LallyBusiness Manager

Dana RichCoordinator, Business Development and Marketing

THE PREVENTION PLEDGE You can count on the recommendations you find in Prevention to be checked thoroughly for accuracy and supported by the opinions of leading experts and up-to-date research.

Global Editions/Editors-in-Chief

AUSTRALIA Jacqueline Mooney

GREECE Vasilis Vardakas

USA Anne Alexander

INDONESIA Heni Wiradimaja

CENTRAL & LATIN AMERICA Enriqueta Gallart Chile, Colombia, Ecuador, Mexico, Peru, Puerto Rico, Venezuela


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Strong at 75“How many issues has it been again?”A friend who thinks I’ve done this for too long randomly asked. “Counting, up to the 6th anniv this year, it’s 72 and then...OMG, July is a very special one!” I cheered. Yes, you are holding in your hands the 75th edition of Prevention!

Prevention has perhaps been one of the most rewarding experiences I’ve had as an editor. I think I can speak for my team too: no, this magazine is not just another job for any of us. Prevention lets us learn something new every day, something that changes our lives in a good way. It helps us understand complicated medical science and take it to your doorsteps so you can use it in your life. And when we hear you say it makes a difference to you, our hearts break into a smile.

To celebrate this together with you, we bring you the Going Strong At 75 issue Going Strong At 75 issue Going Strong At 75that reveals the secrets to real longevity. Delhi chief minister Sheila Dikshit who turned 75 this year was our first stop. She’s riding high at 75 because she’s re-mained engaged, hardworking, always open to a new challenge. Last year, trying to exercise on her cross-trainer she got thrown off by a sudden power outage. But there’s no stopping her from staying active: she’s taken to walking and yoga. “My work keeps me on top,” she told me when I met her on a busy weekday in her bustling office. What 75 Looks Like is a story that brings wisdom from Ms Dikshit and two other lovely ladies: writer Shashi Deshpande, actor Sushma Seth—all sep-tuagenarians—who live decades younger. Hear them reveal their mantras of living (p 68). Read longevity news from the frontiers of science (on p 40, 98) that will give you new impetus to get more active and eat healthier. Never Fall Ill Again(p 86) is a solid package that helps you take your immunity to the next level.

Oh, before I go I must tell you that we had our first ever readers’ meet at our editorial offices in NOIDA recently and though I’ve somehow always believed I know you well, it turns out that it’s true! It was the most fun, chatty evening we had in a long, long time. Ishi Khosla our columnist and advisor on nutrition joined in to share her wisdom on healthy eating. Can’t wait to see you all again!

As I write to you, rain has hit Delhi and washed away months of scorching heat. I can smell the red earth and pouring rain right from my desk.

Enjoy the showers and lots of love!Sanghamitra Chakraborty

Editorial Director

in to share her wisdom on healthy eating. Can’t wait to see you all again!


YOUR P.O.V.readers’ reactions,

revelations & raves

You Liked Our Issue I believe that enjoying food is very im-portant. Prevention’s June issue was a real opportunity to cook and eat well, in-dulge in my cravings in a healthy way and pump up energy. I also appreciate

your special segment on ‘Men’s Health’, featuring Dr Sanjay Gupta. After all, my male relatives and friends make my life all the more special. Thanks,

—Isha Mukesh via email

New AssociationsI came across your magazine at a salon and after reading it, I absolutely loved it! I have subscribed to many leading magazines, but I think the content and quality of your magazine is superior. The design is great and the content is well researched and inter-estingly presented. Keep up the good work.—Sona Gujral via email

Send your answers to [email protected] with Faces contest in the subject line.

This letter wins a special

prize from Best Foods

You Liked Our Issue

Top TipsAnswer these questions and 3 early-bird entries will win hampers from Faces.Faces.

Q: How is mineral make-up good for your skin?

It contains fewer irritants It contains fewer irritants than other varieties.than other varieties.

It offers natural protecIt offers natural protec-tion from the sun.tion from the sun.

Its crushed particles Its crushed particles make the make-up easy make the make-up easy to remove.to remove.

All of the above.All of the above.

Q: An eye primer is used to: Intensify your eyeshadow Intensify your eyeshadow

and help the colour and help the colour last longer.last longer.

Soothe your Soothe your eyes.eyes.

Reduce Reduce under-eye under-eye blemishes blemishes and dark and dark circles.circles.

Remove eye-make-up.

We look forward to getting to know you better! Send us your comments, questions, or ideas: Write to us at [email protected], or Editor, Prevention, 3rd Floor, Film City-8, Sector 16A, NOIDA, UP-201301.

Talk to us—we’re listening!

JUNE 2013 `̀ 100

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Feel amazing every dayFeel amazing every day

Get healthy, lean

and energised

Lose weight forever

Boost brain power

53 Foods 53 Foods that healthat heal

Love your belly

at any age!Trim and toned

at 40, 50, 60+

Get wow skin!Get wow skin!


ASK

I have weird cravings where I like to add salt to my sweets or vice-versa. Why does this happen?

A: It’s not a cause for worry. “Cravings are de-pendent on mood swings as well as habits and not a hormonal imbalance,” says Charu Dua, chief nutritionist at the Pushpanjali Crosslay Hospital, Ghaziabad. However, extreme salt cravings can lead to water retention and excessive sodium in your body. “Try to divert your mind when you have a craving, go out for a walk, read or listen to music or pick up a healthier version, like raisins instead of sweets,” advises Dua.

Q: I tend to walk faster when I’m in a very polluted area. This in turn, leads to faster and heavier breathing. Does this mean I am inhaling more pollutants?

A: Exposure to high levels of pollution every day on the street may eventually harm your lungs. However it’s impossible to avoid pollution. But you can be prepared. “The best way to limit exposure to pollutants is by covering your face and mouth with a mask or clean handkerchief,” says Dr Deepak Rosha, respiratory expert and senior consultant, Indraprastha Apollo Hospital. Walking slower or faster does not make any difference because the dust and harmful elements will any way travel to the lungs.

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Q: The skin on my palms and fingers shrivels up, especially in the AC. Why is it so and how can I avoid it?

A: Long hours in an air-conditioned environment zaps your skin of moisture. “At lower temperatures we tend not to sweat much, feel less thirsty and in continuation, this leads to dehydration, wrinkles and signs of ageing,” says Mumbai-based dermatologist, Dr Swati Srivastava. To avoid it, reap-ply moisturiser several times a day. Use cream containing hyaluronic acid at night and as far as possible, “avoid central air-conditioning so that you can switch it off when not needed,” advises Srivastava.

I am getting brown spots on my teeth. Could it be fluorosis?

A: Too much fluoride can cause a condition in the teeth which is referred to as fluorosis. “It can show up as small whitish flecks and as the grade increases, dark brownish bands appear on the teeth,” says New Delhi-based dentist, Dr Nandita Grover. In some regions, drinking water that contains high amounts of fluoride may cause it. “Start by drinking filtered or RO water, says Grover. The browning can be treated with bleaching or cosmetic surgery depending on the degree of harm done.

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HealthOnline

1. If you love eye make-up and are used to applying false If you love eye make-up and are used to applying false eyelashes, be careful, says a study cited by American Academy of Ophthalmology (AAO). They may cause infections of the cornea and eyelid, as well as contact dermatitis caused by an allergic reaction to the type of glue used.

www.womenshealthmag.com

2. If you have recently quit smoking, another way to re-duce the risk of cancer and heart disease is to up your intake of Vitamin E. Research conducted at Ohio State University suggests Vitamin E works as an anti-oxidant and fights damage by free radicals.

www.healthland.time.com

3. Before you plop down on your couch to watch TV, remember it can take years off your life, finds a study published in the Annals of Epidemiology. Exposure to violent images can increase stress, also contributing to a loss of interpersonal trust. So cut down on TV time, especially before you plan to sleep.

www.prevention.com

1. Since we sweat so much in humid weather, our bodies tend to lose fluids. Drink plenty of water, lemonade and fresh fruit juices to keep hydrated. —Atul Govitrikar

2. Soaking feet in warm water can be very relaxing during hot and humid weather. Add rose water which cools, cleanses and helps calm nerves too.—Harsimran Kaur

3. They might look delicious but curb your temptation for street foods. Unhygienically handled foods may foster bac-teria that can cause indiges-tion, stomach infections and water-borne diseases.—Sadhana Sharma

4. Use mosquito repellents, creams or nets—especially if you live in mosquito-prone areas. This will help prevent rashes, allergies and malaria. —Vaibhavee Prasad

Tackle Monsoons

Want more health, food, fitness and beauty tips? Become a Prevention subscriber. Mail back a subscription form from this issue or sign up at [email protected]. Also, visit the Preven-tion India page on Facebook for quick tips.

Join Our Family

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1

INDRANI DASGUPTA

Gorgeous,fit and

loving it!

32 Power foods

smartdoctors eat


The New Science

7 secrets to staying youngerlonger

JULY 2013 `̀ 100

TA K E C H A RG E O F YO U R H E A LT H

R

Registered no. L/HR/FBD./261/11-13

INDIA’SNO.

HEALTHMAGAZINE

1

Are you a stress eater?Get control with the hunger fix

Stunning Hair!Stunning Hair!Stunning

Full, shiny, vibrant—yours

The all-natural way to live longer, healthier!

Never fall ill again

INDRANI DASGUPTA

Gorgeous,fit and

loving it!

32 Power foods

smart doctors eat


FightFAT

The New Science

after 40after 40after

7 secrets to staying youngerlongerNews from the medical frontier

Parenting tricks

your kids will love

9 7 7 0 9 7 4 3 8 1 2 0 7

JULY 2013 • PREVENTIONJULY 2013 • PREVENTION1616

ALTERNATIVE MEDICINEDr Issac Mathai, medical director, SOUKYA International Holistic Health Centre, Bengaluru.

CARDIOLOGY Dr K Srinath Reddy,president, Public Health Foundation of India, New Delhi. A consultant with the WHO, he is considered a global authority in his field.

Dr Ashok Seth, chairman, Cardiac Sciences, Fortis Escorts Heart Institute, New Delhi. He is one of the most renowned interventional cardiologists of the country who has performed a large number of angiographies and angioplasties.

CHEST/GENERAL MEDICINE Dr Randeep Guleria,professor of Medicine, AIIMS, New Delhi. A DM in pulmonary medicine, he is an advisor on various committees of the GOI and WHO.

DERMATOLOGYDr Rekha Sheth, is a leading cosmetic derma-tologist in Mumbai. She is founder-president, Cos-metology Society of India and runs Yuva, a successful chain of skin clinics.

ENDOCRINOLOGYDr Nikhil Tandon, professor of Endocrinology and Metabolism, AIIMS, New Delhi.

Dr Ambrish Mithal,chairman, Division of Endocrinology and Diabetes, Medanta-The Medicity, Gurgaon. He is also chairperson, Bone and Joint Decade-India.

ENT/MEDICAL PRACTICESDr Arun Aggarwal, is director, ENT Department, Maulana Azad Medical College, New Delhi. He is also deputy director general, health services and President Delhi Medical Council.

FITNESSNisha Varma, New Delhi-based Reebok University Master Trainer, yoga instructor and an aqua instructor certified by the Federation of International Sports, Aerobics and Fitness, Singapore.

Vinata Shetty, Mumbai-based Reebok University Master Trainer. She is also

a certified trainer from the American College of Sports Medicine.

FEMININE HEALTH/ OBSTETRICS Dr Indira Hinduja,consultant gynaecologist, Jaslok Hospital and Hinduja Hospital, Mumbai. Dr Hinduja gave India its first GIFT baby in 1988.

Dr Duru Shah, chairman of Gynaecworld and Gynaecworld Fertility Clinic, Mumbai.

Dr Firuza R Parikh, director of assisted reproduction and genetics, Jaslok Hospital and Research Centre, Mumbai.

GASTROENTEROLOGYDr Rajiv Khosla, senior consultant, gastroenterology, Max Super Speciality and Holy Family Hospital, New Delhi. He also runs a special clinic for IBD at Medanta- The Medicity, Gurgaon.

HOLISTIC HEALTHDr Vijaya Venkat, founder, The Health Awareness Centre (THAC), Mumbai. She is also a member of The American Society of Nutritional and Dietary Consultants.

HOSPITAL SERVICESDr Pervez Ahmed, New Delhi-based senior cardiologist. He is the founder and managing director of Aapka Urgicare Pvt Ltd.

LABORATORY MEDICINEDr Navin Dang, Specialist in laboratory medicine and director, Dr Dang’s Lab Pvt. Ltd, New Delhi.

MENTAL HEALTH Dr Prabha Chandra,professor of psychiatry, NIMHANS, Bengaluru. She specialises in post-natal depression.

NEUROLOGYDr Rajshekhar Reddi, principal consultant and head of unit, Neurology, Max Super Speciality Hospital, New Delhi.

NUTRITIONDr Kamala Krishnaswamy, former president, Nutrition Society of India and a council member of the International Union of Nutritional Sciences. She is a former director, National Institute of Nutrition, Hyderabad.

Ishi Khosla, clinical nutritionist, Centre for Dietary Counselling, New Delhi. She is also founder of The Celiac Society for Delhi.

OBESITY AND DIABETESDr Anoop Misra, chairman, Fortis Centre of Excellence for Diabetes, Obesity and Metabolic Diseases, and National Diabetes, Obesity and Cholesterol Foundation, New Delhi.

ONCOLOGYDr SH Advani, director, Medical Oncology, Jaslok Hospital & Research Centre, and chief medical oncologist at the Asian Institute of Oncology, Mumbai.

Dr Rajendra A Badwe,director, Tata Memorial Hospital, Mumbai. He is also a renowned cancer surgeon.

OPHTHALMOLOGYDr Sanjay Dhawan,director, Ophthalmology, Fortis Hospital, Gurgaon His professional area of expertise include cataract, refractive and glaucoma surgery, and medical ophthalmology.

ORTHOPAEDICSDr PK Dave, HOD, ortho-paedics and chairman, advisory board, Rockland Hospital, was former director, AIIMS and is an eminent orthopaedic surgeon. He is professor emeritus and former president, National Academy of Medical Sciences, New Delhi.

PAEDIATRICSDr Arvind Taneja, advisor and senior consultant, Paediatrics, Max Healthcare, Delhi. Recipient of the ‘Distinguished Physician’ award of the Delhi Medical Association.

Dr Prof Anupam Sibal, group medical director, Apollo Hospitals. He is also an adjunct professor of Paediatrics at the University of Queensland. His specialisation is paedia-tric gastroenterology and hepatology.

YOGAYogacharya BKS Iyengar pioneered the world-famous Iyengar Yoga. He has been teaching yoga for more than 60 years and has authored many books on yoga, including the best-seller Light on Yoga.

ExpertsMeet the

I start my day with a healthy breakfast: A sandwich lay-ered with an assortment of veggies, low-

fat cheese and mint chut-ney; sprouts and a glass of milk on the side. My mid-morning snacks include high fibre biscuits along with green tea or lime juice.

Dr Kamala KrishnaswamyShe is former president, Nutrition Society of India and a council member of the International Union of Nutritional Sciences.

Healthy Mornings

Rev Up Your Immunity

Spotlight On:

■ Eat lots of papaya, guava or watermelon—they help you stay hydrated, retain water and supply plenty of Vitamin C, cal-cium and anti-oxidants.■ Make sure you eat yoghurt to avoid stomach infections and promote gut health.■ Add garlic and cloves to your meals or even your tea. These are anti-inflammatory in nature and also help fight infections.

W E’R E EV E RY W H E R E! Find us on Facebook, Twitter

& Pinterest as Prevention India

JULY 2013 • PREVENTION 17


PREVENTION EVENT

Our readers make us who we are. So we

at Prevention decided to host an evening of interaction to get to know you better. The Prevention Readers Meet was supported by California Almonds and also featured a chat session with Preventioncolumnist and nutrition-ist Ishi Khosla. Editorial director Sanghamitra Chakraborty moderated the session which soon gathered a momentum of its own. Khosla spoke about the importance of good nutrition and exercise and the ben-efits of eating nuts, like almonds.

(1) Prevention columnist Ishi Khosla speaks on the importance of making the right food choices (2, 4, 5, 6) Readers of Prevention at the event (3) Sudarshan Mazumdar, India Regional Program manager, Almond Board of California

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Why Almonds? Almonds are a powerhouse of nutrients and a leading source of Vitamin E. These heart-healthy nuts are nutrient dense, fibre rich, help in managing weight, healthy blood sugar levels, lowering cholesterol levels and also nourish skin and hair. According to Khosla, a daily intake of 23 almonds ensures you’re giving your body the vital nutrients it needs, all in just 160 calories.

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PREVENTION EVENT

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It was an evening of lively discussions on healthy living and watchful eating, when Delhi

chief minister Shiela Dikshit launched Prevention columnist and celebrity nutritionist Ishi Khosla’s latest book—The Diet Doctor. Jointly organised by Penguin Books India and Prevention magazine, the event was well attended by experts and nutrition enthusiasts alike. The unveiling of the book was followed by an engaging session on the impor-tance of making the right nutritional choices, diet plans and how to choose wisely when eating out. The occasion also saw those on the dais like

pathologist Dr Navin Dang, sharing their personal sto-ries of weight loss, and how maintaining this requires making informed, healthy choices.

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out. The occasion also saw those on the dais like pathologist Dr Navin Dang, sharing their personal stories of weight loss, and how maintaining this requires making informed, healthy choices.

Food for ThoughtDelhi braved the scorch-ing heat to run for a cause that has stirred the nation’s conscience—women’s safety. More than 1,000 citizens, egged on by the Flying Sikh Milkha Singh, joined the ‘Right To Be Heard Delhi Quarterathon’ on May 19. Organised by Headlines Today in collaboration with 7 Miles Events, the run was flagged off by Delhi chief minister

Sheila Dikshit. “I am happy to be among you. We are here to

run for the safety of women,” said Dikshit, as she gestured the en-thusiastic runners to begin. Members

of the political fraternity, corpo-rate organisations and NGOs like CRY, CREA, CanSupport and Child India also joined in.

1) A panel discussion with Delhi CM Sheila Dikshit Sheila Dikshit, nutritionist, nutritionist, Ishi Khosla, Ishi Khosla, journalistjournalist Jasleen Vohra Jasleen Vohra andpathologist Dr Navin Dang (2) Readers and health enthusiasts enjoy the session.

CAUSERUN for aRUN for aRUN

Sheila Dikshit. “I am happy to be among you. We are here to

run for the safety of women,” said

fraternity, corporate organisations and NGOs like CRY, CREA, CanSupport and Child India also joined in.

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1) Milkha Singh reaches out to Delhi CM, Sheila Dikshit. (2) Kiran Bedi joins in for a good cause

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vaccine does not treat pre-existing HPV infection or cervical intraepithelial neoplasia (CIN or cervical pre-cancer), but prevents development of malignant or cancerous changes. The different types of HPV vac-cines are:1.Quadrivalent Vaccine:It protects against infec-tions of HPV Genotypes HPV-16 & HPV-18 (that account for the 70% of HPV-related cervical cancer). It also protects against HPV-6 & HPV-11 (that are responsible for 90% of genital warts). It is given to women between 9 and 45 years in 3 doses (0, 2 & 6 months) intramuscularly. 2. Bivalent Vaccine: It protects against infec-tions of HPV Genotypes HPV-16 & HPV-18. It is given to women between

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Dr Gayathri Karthik, Dr Gayathri Karthik, Dr Gayathri KarthikMBBS, MD, Diploma in Endoscopy, Training in Robotic Surgery, Head and Consultant Dept of OBG, Manipal Hospital, Bangalore

impact

˝Choose to be optimistic,˝ said the Dalai Lama. “It feels better.” New science from the Harvard School of Public Health suggests he’s right. Researchers say that cheerful people have fewer heart attacks

and strokes, higher levels of ‘good’ HDL cho-lesterol, and lower levels of triglycerides than gloomier people. Bonus: the more upbeat you are, the more cancer-fighting carotenoids you have in your bloodstream. There’s no magic involved, the researchers note: optimistic

people tend to eat right, exercise and take good care of themselves. The sunnier life seems, the more you’re motivated to stick

around to enjoy it.

Follow the Sun


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ON THE GOhealth news

Turns out that it's not just loud noises that affect your health. A new study in the journal Environmental Health Perspectivessays that everyday sounds, such as cell phone rings and conversation can affect the rhythm and the rate of your heart. After monitor-ing 110 adults’ daily heart rate activity and noise exposure, German researchers found that as a person's exposure to noise increased, so did their heart rate. On the other hand, their heart rate variability (variation in the time interval between heart beats) decreased. But the lesser the variability, the greater the heart attack risk, says the study.

Interestingly enough, when the noises stayed below 65 decibels (safe levels), partic-ipants’ heart rate still went up. The study also says that there are other factors to consider. For example, the way a person perceives a sound—annoying or pleasant—could influence their psychological reaction.

Prevention advisor, Dr Arun Agarwal, director, ENT Department, Maulana Azad Medical College, Delhi, advises the following to keep safe. Know your limit. The WHO cut-off for safe levels is 85 dB. Normal conversation is be-tween 60-65 dB; the refrigerator hum about 40 dB; heavy traffic, hairdryer, blender is approximately 85 dB; hand drill is around 100 dB. Habitual exposure to noise above 85 dB will lead to gradual hearing loss in many people. In fact, the ’safe-limit’ decreases by half for every 5 point increase in the noise level—your exposure should be limited to 8 hours per day at 90 dB, 4 at 95 dB and so on. Don’t expose unprotected ears to noise over 140 dB.Create a barrier between the noise and your ears wherever possi-ble. Roll up car windows, sound-proof your home with heavy drapes, wear earplugs/earmuffs when you are in a noisy situation.—Stephanie Castillo and Kathakoli Dasgupta

Dangerous Decibels

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H e was tortured as a prisoner of war, shunned by soci-ety, and sent to prison after stirring up a wild ruckus

in his town. But was Rambo depressed? Maybe.Unlike women's depression, men's often manifests

Rambo-style, with anger and risk taking. The experience may be so different from the classic picture of depression that men don't recognise it or get help, says Aaron Roch-len, PhD, a professor of educational psychology at the Uni-versity of Texas at Austin. And that's dangerous. According to available national data, almost twice as many Indian

men commit suicide com-pared to women every year. Experts suspect it's related to undiagnosed depression. Talk to your doctor if you uncharac-teristically experience:

1 A Quick Temper Men may be more

likely to report a short fuse than feelings of sad-ness or despair, possibly because they tend to bury ‘unmanly’ feelings in overwork, alcohol or risky behaviours such as reckless driving.

2 Aches and Pains When fatigue,

headaches, back pain, constipation or diarrhoea, or changes in eating patterns persist for more than 2 weeks, the cause may be in your head, especially if accompanied by sadness or loneliness. Tell your doctor about everything.

3 Risky Behaviour Tempted to slug your

boss? Unexpressed grief or anger can morph into vio-lence or substance abuse. “There's strong evidence that support groups help,” says Rochlen. www.suicide.org/hotlines/international/india-suicide-hotlines.htmlhas searchable listings. —Amanda First

The Unexpected Face of Depression

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ON TH E GO • Men’s Health


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Regaining even a few kilos of lost weight is more than frustrating—it could be unhealthy. A new study of 80 postmeno-pausal women found that those who re-gained as few as 1.8 kg had, on average, higher levels of LDL (bad) cholesterol and blood sugar than before they’d lost weight, says Daniel Beavers, PhD, lead researcher and assistant professor at Wake Forest Uni-versity School of Medicine. “When older women lose weight, they lose muscle and fat,“ he says. “But when they regain weight, they gain back a larger proportion of fat than what they lost, which shifts body composition to a less healthy profile.“ The takeaway: maintaining weight loss is just as important as losing those kilos in the first place.

Graham Thomas, PhD, co-investiga-tor at the National Weight Control Registry—which tracks the habits of more than 10,000 people who’ve lost and kept off at least 13 kilos—shares these strategies.

Take a walk.You don’t need to invest in a gym or pricey equipment:

Stop Yo-Yo Dieting for Good

“Eighty-one percent of our members walk for exercise,“ Thomas says. Don’t have the time? Watch less TV. NWCR members view fewer than 10 hours per week.

Eat early.Fuelling up on a breakfast of who-legrains, low-fat dairy and lean protein is also typical of successful maintainers. It may help by keeping hunger pangs under control.

Weigh in.“Hopping on the scale regularly can help you spot minor weight gain, help you take charge immediately and reverse it quickly,“ Thomas says. More than half of NWCR members step on a

scale weekly.

Know it gets easier.As healthy changes become

habits, keeping weight off feels easier, according to Thomas. Another bonus: as you replace fat with muscle, you burn more calories on a daily basis, even when you're not moving.

—Stephanie Eckelkamp

ON TH E GO • Health News


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Does he hold the secret to

perfect teeth?

Get Teeth Like a Caveman

T he average caveman probably didn't have a pearly white smile, but his teeth and gums may have been

healthier than yours. That's because our ancestors had far more good bacteria to fight the bad ones that cause tooth decay, gum disease and funky breath, says a study in Nature Genetics that analysed the plaque of 34 ancient skeletons. Here's how you can shift the balance of bacteria in your favour. —Stephanie Eckelkamp

Eat Like a CavemanOne reason ancient humans had better teeth: processed foods didn't exist. The re-searchers found that bacte-rial diversity plummeted with the shift from hunting and gathering to farming, and then again with the ad-vent of processed sugar and flour. Make more primal picks by opting for fresh produce, nuts, whole grains and quality meats.

Have YoghurtRecent research from Japan found that consuming yoghurt slashes risk of cavities in kids by 22%. And it’s not the calcium at work here, but also good bacteria that fights the bad ones in your mouth. Yoghurt may provide some extra oral protection, as long as you regularly brush and floss too. However, docs warn against yoghurt with sugar and suggest that you have it at mealtimes.

Sip SmarterGreen tea is rich in antimi-crobial anti-oxidants and may help kill the bacteria associated with tooth decay. A Japanese study found that people who drank one or more cups of green tea daily were less likely to lose their teeth. Coffee, however, is very acidic, which helps bad bacteria thrive.


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The Perils of High Blood Sugar

THE DIABETES

PLANDTOUR

Here’s why it’s so important to take control of your pre-diabetes: when you eat, the carbohydrates in your food are turned into glucose (sugar), which circu-lates in your bloodstream. Insulin, a hor-mone that’s produced in your pancreas, lets your cells absorb the glucose from your blood and use it for the energy they need to function.

If you have type 2 diabetes, your body doesn’t respond as well to insulin, so the unused sugar builds up in your blood-stream. When you have pre-diabetes, you’re not fully reacting to your insulin, but your blood sugar levels aren’t as high (100 to 125 mg/dl or an HbA1C, a meas-urement of blood sugar over time, of 5.7 to 6.4) as they would be if you had full-fledged diabetes (126 mg/dl or above or an HbA1C of 6.5 or above).

High blood sugar is dangerous be-cause it harms your blood vessels by lowering your level of nitric oxide, which keeps blood vessels open and supple. The

result is narrowing, stiffening blood ves-sels, which can lead to high blood pres-sure and blood vessel damage—and may eventually cause heart disease, as well as affect your vision, your kidneys, and your ability to heal.

The damage to your blood vessels starts well before your blood sugar reaches the level at which type 2 diabe-tes is diagnosed. That’s why docs are so keen on recognising and treating pre- diabetes early—so you can stop or slow possible problems down the road.

Tweaking your lifestyle: getting at least 30 minutes of exercise, eating low-cal, high-fibre nutritious foods, cutting down stress, sleeping well and losing weight is key to managing the condition.

“Your doctor will prescribe medication (metformin) if your values are closer to diabetes values or if a musculo-skeletal problem stops you from exercising,” says Dr Binayak Sinha, consultant endo-crinologist at AMRI Hospitals, Kolkata. He

also recommends that people with pre-diabetes check their sugar levels once in 3 months

and HbA1C every 6 months. If the

blood glucose levels are in the normal range, they can be checked twice a year thereafter. —With inputs from

Kathakoli Dasgupta


ON TH E GO • Skin News

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The Surprising Secret to

Better-Looking Skin

A s teens, we obsessed over keeping pores squeaky clean. Now we have another reason to keep tabs

on them. "Pores look stretched around the edges when collagen breaks down and skin starts to sag," says Dr Apratim Goel, cosmetic dermatologist, Cutis Clinic, Mumbai. We can avoid breakouts, preserve collagen and reduce oiliness by adopting these tips.

Minimise ThemMake pores less noticeable by using a pore-minimiser, like the Clarins Truly Matte Pore Minimising Serum, `1,725, with hibiscus extracts and salicylic acid. For better results, ask your dermatologist for a salicylic acid peel, which will clear away excess oil and strengthen follicle walls.

Protect ThemSun exposure breaks down collagen, prompting pores to sag. Consider using a serum with Vitamin C and retinol boosters at night. “Start using an anti-ageing cream at 30 to prevent pores from appearing bigger,” says cosmetic dermatologist, Dr Aparna Santhanam, Mumbai. Try Clinique Pore Refining Solutions Correcting Serum, `3,200, to keep sebum levels balanced.

Camouflage Them“A primer containing sili-cone can be applied prior to make-up to camouflage open pores,” says Goel. Make-up with mica can make pores less obvious. Try Dermalogica Age Smart Skinperfect Primer, `3,685 or Estée Lauder Invisible Fluid Makeup, `2,790 for lightweight coverage. —Manavi Siddhanti


ON TH E GO • Beauty News

1. Clinique Moisture Surge CC Cream SPF 30: Yellow, pale skin or even spots are common skin-related problems. This colour correcting cream comes with aloe barbadensis leaf water, hyaluronic acid and Vitamin E to help get back your original skin tone. `2,000

2. Pond’s White Beauty BB+ Fairness Cream: Good to conceal and repair, this BB cream is lightweight and suited for the rainy season. With Vitamin B3 and E and allantoin (anti-inflammatory in nature), it helps control melanin production. `125

3. Dove Intense Repair Range: Exposure to pollution along with hair styling can lead to hair damage. With keratin protein actives as well as moisturising milk, it may help repair your tresses at the cellular level. `68 upwards

4. Victorinox Swiss Army Victoria: Dedi-cated to femininity and self-confidence, this whiff is for those who enjoy being sweet and tough. Top notes include plum and blackcurrent, with Bulgarian rose for middle notes, while base notes have sandalwood and white musk. `3,750

5. Kiehl’s Actively Correcting & Beautify-ing BB Cream SPF 50/PA+++: For instant coverage and a nude finish, this BB cream also comes with a colour-correcting for-mula. Vitamin C, in combination with amino acids, glycerin and UV protectors help achieve clear, healthy skin. `3,200

6. Lakmé Clean-Up Fresh Fairness Range: Try a 3-step regimen with a face wash, face scrub and face mask for fresh looking skin. With Vitamin C, E and glycerin, the range helps deep clean your skin. `425

It's Raining Goodiesby Manavi Siddhanti

New entries on the beauty shelves that you should know about.

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ON TH E GO • Beauty News

Are Your Eyes Changing Colour?

If it seems like your eyes look different lately, you're not just seeing things. "Eye colour can fade with age, as the iris produces less melanin," says Josh Dunaief, MD, PhD, associate professor of ophthalmology at the University of Penn-sylvania. But a simple eyeshadow trick can preserve your signature sparkle. “A dash of gold can help enhance multiple shades," says Prevention columnist and make-up artist, Clint Fernandes, Mumbai.If you have a very light skin tone, you can even try bronze and copper—the gold undertones add dimension while

the bronze creates a smokey look," says celebrity make-up artist Melanie Mills, based in LA. Contrasting hues also helps the cause—“olive green and powder blues can help create a good contrast for dark brown and black eyes,” says Fernandes.

You can try M·A·C Pro Longwear Paint Pot, Chilled On Ice, `1,450, Estèe Lauder Pure Color Gelée Powder Eye Shadow in Cyber Gold, `1,950, Bourjois Smoky Eyes Trio Nude Ingenue, `625 and Lakmé Absolute Day Queen Duo, `595.—Kiera Aaron & Manavi Siddhanti

Step 1: Using a flat brush, apply cream eye shadow at the eye's inner corner and work your way out. You can also use a wet applicator until the crease line and then blend it out with a dry brush.

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Step 2: Lightly dust a gold eye-shadow over the first layer to really make eyes pop. Bonus: this will lock in the cream shadow underneath.

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Step 3: Line your eyes with kohl, even on the inside of the lids. Finish with two coats of mascara to perk up your eyes a bit more.


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Brown rice is gluten-free, full of B vitamins and helps

fight diabetes. Use it to make a traditional

favourite more wholesome.

Lemon Brown Rice

1 cup cooked brown rice1 tsp virgin coconut oil1 tsp channa dal2 dry red chillies ½ tsp mustard seeds2 sprigs curry leaves½ tsp turmericJuice of one lemon1 handful salted peanutsA pinch asafoetida Salt to taste

1. Heat a wok on medium flame.

2. Pour the oil into it; add chilli and dal and fry for a few seconds.

3. Crackle mustard seeds and curry leaves.

4. Add the turmeric; fry for a couple of seconds till the raw smell goes away. Make sure it doesn’t burn.

5. Put the rice in the pan and toss so the oil mix-ture coats it; turn the heat off; add salt.

6. Pour in the lemon juice and mix well.

7. Add in the asafoetida and cover the dish, so the aroma is contained.

8. Top with peanuts when serving.

PREP TIME 20 minutes TOTAL TIME 30 minutes Serves 2

Fun With Rice

Traditional with a Twist

ON TH E GO • Nutrition News

ON TH E GO • Fitness Newser


All of us abhor airplane seats, no matter how short or long the flight is. A long flight is like a long day at work. Sitting in one position makes your neck and shoulder muscles tense, your feet swell up. Your lower back crunches and your hips pitch forward. All this coupled with shallow breathing (we stop taking deep breaths on a plane because the air gets stale) plays havoc with the body’s natural balance. Try these simple adap-tions of yoga postures, which you can do even in a confining airplane seat without dis-turbing your fellow passengers. They will make sure you don’t step out of the plane feeling beat and low on energy.

Travel Yoga

SEATED SPINAL TWIST (Modified Ardha Matsyendrasana)Move to the edge of your seat. Hold the left handle bar of seat with your right hand. Take your left hand behind your right hip. Exhale and twist towards left and look back. Hold it on for 10 seconds. Repeat with the other side. This posture stretches the shoulders, hips and neck and also relaxes the spine.

SEATED EAGLE ARMS (Garudasana)

This is a wonderful stretch for your middle and upper back and for your neck, which may hold

a lot of tension. Stretch your arms straight forward, parallel to the floor, palms facing

each other. Cross your right arm above your left, bending your elbows, so the elbows rest

on each other. Now bring your hands up to-wards the ceiling and try and face your palm

towards each other. (If the palms do not touch, keep one palm resting against the

other wrist or forearm.) Keep your shoulders away from the ears and breathe deeply.

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CAT-COW MOVEMENT (Combination of cat and cow pose)Place your hands lightly on top of your thighs, inhale, and roll your shoulders to arch your chest upwards and outwards. Look up to the tip of your nose, and on exhale, roll your spine forward. Repeat it 5-6 times. It opens up the spine by releasing blockages in the spinal column.

MODIFIED HERON POSEPick a front row seat to try this

asana. Fold one leg in so the heel is near the pubic bone. Extend the sec-ond leg straight up and try touching your chin to your ankle. This pose is

great to stretch out hamstrings.

NECK STRETCHPlace your right hand over your left ear and push your head towards right side. Hold it for 10 seconds. Repeat with the other side.

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6FORWARD BENDSit at the edge of the chair and take your

legs forward, heels resting on the floor and toes pointing upwards. Then lift your chest and bend forward, sliding your hands down

and grab your ankles. If you are stiff, you will stop somewhere above your knees. Hold it

for 10 seconds and repeat, if required. —By Vishal Verma, corporate wellness

trainer based in New Delhi

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Fastest Way to Get FitThe antidote to long, boring workouts:

high-intensity interval training. The HIIT method involves alternating between bursts of short, all-out effort and longer periods of recovery at a lower intensity. You’ll burn more calories (during and after your sweat session) and blast belly fat in less time. And research shows that the workout method is as effective as it is efficient: a study published in the Journal of Sports Medicine and Physical Fitness found that women who completed a 12-week HIIT running programme lost more weight than a group who performed longer sessions of moderate-intensity cardio. Not only did the HIIT group get to hit the showers sooner, but they also lost more belly fat! Ready to get started? Jessica Smith, a certified personal trainer and the creator of Motion Traxx’s HIIT MIX audio workout, shares four beginner-friendly HIIT tips.—Bari Lieberman

1 Pick your workout. You can use the

HIIT method with any type of activity: walk-ing, swimming, stair-climbing and the elliptical, all count.

2 Break out the stopwatch.

Interval length is up to you! Try starting with 30 seconds of high-intensity effort followed by 1 to 3 minutes of recovery; repeat 9 times (for 10 intervals total).

3 Give it your all. During high-in-

tensity bursts, you should be working at about an 8 on a scale of 1 to 10, with 10 being maximum effort and 1 sitting on the couch.

4 Don’t overtrain. Longer, steady-

paced workouts build stamina and prevent burnout, so don’t skip them entirely. Do 2 or 3 HIIT ses-sions each week.

ON TH E GO • Fitness News

4 Steps to Slim with HIIT

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ON THE GO • Family News


We’ve all been there: your boss was in a terrible mood, you broke every piece of technology you touched and to top it off, your commute home was twice as long as normal. Bad days like these could take a toll on your relationship.

On a gruelling day, you may feel less committed to your partner compared to a relaxed day, according to University of Arizona researchers. After surveying 164 couples about their daily hassles, relationship satisfaction, closeness and commitment, along with the daily sacrifices they made for their partner (read: picking up your husband's socks), they found that people felt more committed to their partners when they made small sacrifices. But under one condition: they weren’t stressed that day. After a hard day, these same couples felt less satisfied in their relationship and less close to their partner. Here are two tips from the study author Casey Totenhagen, PhD. ✔ If you’ve had a hard day, try to leave the laundry for tomorrow, or order in instead of cooking. Make sacrifices when you’re not already feeling stressed. ✔ Take note of your partner’s contributions. Acknowledge all the good things your part-ner does, rather than focussing on the negativity of your day to keep your relationship strong. —Kiera Aaron

A Bad Day Can Ruin a Good Relationship

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Do You Have a Longevity Personality?

Your glass is half full.A study that analysed 243

elderly people (average age: 97.6) found that

most were more optimistic and easygoing than the

general population. If your outlook could be sunnier, write down a few things you're grateful for daily.

You're never late.Conscientiousness (being

detail oriented and responsible and always

wanting to do a good job) is consistently associated with longevity, says Hill.

Raise your conscientious-ness by making (and

using) to-do lists.

H aving certain traits or even tweaking your behaviour to fake these traits could add years to your life, says Patrick Hill, PhD, psychology researcher at the Univer-

sity of Illinois. Here are three characteristics that may boost life expectancy.—Stephanie Eckelkamp

You're everyone's pal.Having strong social

relationships can raise survival odds by 50%,

found researchers from Brigham Young University.

Not a social butterfly? Start small: invite some

pals to lunch or consider starting a book club.

Special 75

thissue!ON TH E GO • Happiness News

DR RANJANA SHARMA, senior consultant obstetrician and gynaecologist, Indraprastha Apollo Hospital, New Delhi

DR RANJANA SHARMAFEMININE RX

responsible for the endometrium to thicken each month (in the first half of the menstrual cycle) seem to be a contributing factor. Typically, polyps are more likely to develop in women between ages 40 and 50. The chances of developing polyps may increase if a woman is overweight, has high BP or diabetes.

SYMPTOMS: Polyps are often silent, diagnosed only during a transvaginal ultrasound or an examination of the uterine cavity through a hysteroscope. The most common symptom, however, is irregular or unpre-dictable vaginal bleeding. Other symptoms include prolonged or excessive menstrual bleeding (menor-rhagia), bleeding between periods and bleeding after menopause or sexual intercourse. In about 25% of women with abnormal uterine bleeding, the cause of the problem is found to be endometrial polyps.

TREATMENT: It is usually not necessary to remove polyps if they are asymptomatic. However, polyps should be removed if they cause heavy bleeding dur-ing periods, or if they are suspected to be pre-cancer-ous or cancerous. They also need to be removed if they are considered to be contributing to infertility or mis-carriages. The best way to take out polyps is through a hysteroscopy preferably with a resectscope. An annual check-up with a gynaecologist is recommended to de-tect a problem early enough so minimal treatment can prevent a major problem.

What are endometrial

polyps? Should they be removed? Can they be malignant?

Almost a quarter of all women develop uterine polyps—a

localised overgrowth of the uterine lining (endo-metrium). They are at-tached to the inner wall of the uterus either flatly or with a pedicle and hang in the uterine cavity like a fruit on a stalk.

The polyps may be round or oval, single or multiple, and range in size from a few millime-tres to a few centimetres, or larger. They are usually harmless, though sometimes they may be associated with menstrual prob-lems or contribute to difficulty in conceiving by interfering with implantation. But the chance of malignancy is less than 1%.

CAUSE: The exact cause of po-lyps remains unknown. Hor-mones like oestrogen that is

VM, 41FARIDABAD

“Go for an annual gynae

check-up to detect any

abnormality early.”


Dr Chandra M Gulhati is editor, Monthly Index of Medical Specialities.

DR CHANDRA M GULHATI

FROM THE DRUG EXPERT

Send your questions to [email protected]

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Combining modern and traditional medicines can be risky.

According to WHO estimates, about 80% patients in India consume traditional remedies, sometimes concurrently, with allopathic drugs thinking it’ll do no harm. This is erroneous.

Traditional Indian meds are sourced from Ayurvedic, Siddha and Unani systems. Ayurvedic and Siddha formulations use plant-based ingredients, animal products and inorganic sub-stances or minerals. Unani medicines mainly use herbs.

Many allopathic drugs are purified extracts from plants such as anti-malarial quinine from cinchona, anti-malarial artemether from Artemisia annua, and so on. Hence, there may be an overlap between the sources of active ingredients of allopathic and alternative medications.

Ingredients of traditional meds can interact with modern ones if taken concurrently. Some well-known examples are:n Bitter gourd increases the effect of anti-diabetics such as sulphonylureas (glibenclamide, gliclizide), biguanides (metformin) and insulin. If a herbal product containing bitter gourd is consumed, the dose of anti-diabetic drugs may need to be reduced failing which life-threatening hypoglycaemia can occur.n Psyllium husk (isabgol) can decrease the absorption of lithium (anti-depressant), warfarin (anti-coagulant), carbamazepine (anti-epileptic) and digoxin (cardiac stimulant).n Senna (cassia) can deplete potassium from the body and thus increase the toxicity of quinidine used to treat arrhythmia and malaria.n Tamarind can increase the absorption of aspirin and ibuprofen, upping their levels in blood.n Turmeric can potentiate the action of anti-coagulants.

Unfortunately, interactions between most traditional and modern medicines have not been studied and hence are un-known. Therefore, as a matter of abundant precaution it is best to avoid concurrent use of traditional and modern medi-cines. Also, keep in mind that many of these can interfere with your meds even when had (in large quantities) in food.

Nix the Mix“Avoid con-

current use of traditional

and modern medicines. Also, keep

your doctor informed

about ‘food cures’ you

may be trying.”

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carbamazepine (anti-epileptic) and digoxin (cardiac stimulant).

trying.”


RADHIKA CHANDIRAMANIANSWERSRADHIKA CHANDIRAMANI

RADHIKA CHANDIRAMANI is founder of TARSHI, an or-ganisation that works on issues of sexuality. She is a trained clinical psychologist. Send your questions to [email protected] visit the FAQs page at www.tarshi.net or call 011-26472229, Mon to Fri 9.30 am to 5.30 pm

pectations? Sex with some basic fondness or affection for the other person but no obligations? One-night stands? What are you really looking for? Sex? Wanting to feel desired? Wanting to be seen as being ‘with it’? A relationship where you enjoy good times without an expectation that it will turn into a committed relationship? A sort of ‘let’s see where it takes us’ approach? Or an opportunity for deep connection and intimacy?

Sometimes people like to keep things casual for any among a number of reasons—they don’t feel ready to make a long-term commitment, are not in a position in their lives to prioritise a relationship over other de-mands, are not sure of their own or the other person’s feelings, don’t want to be vulnerable to being hurt or rejected. There is nothing right or wrong or good or bad about it as long as they are honest with each other and practise safe sex.

You say that the idea of casual relationships scares you and you are afraid of getting hurt. Maybe you are looking for something different. There’s no shame in that. Be proactive, socialise, meet people out of genu-ine interest and not in order to snare a partner. People sniff out desperation and will run if you come across as being on the prowl. Relax into being yourself and do what feels right to you.

My friends seem to be

able to handle no-strings attached relationships comfor- tably, while it scares me. Is there a way in which I can handle a ‘casual relationship’ without getting hurt in the process?

Sam J, 32GURGAON

“Be proactive, so-cialise, meet people out of genuine inter-

est—not to snare a partner. People sniff out desperation and will run if you come

across as being on the prowl.”

It may seem to you that some of your friends are having

fun while you sit on the sidelines and watch. Only you can decide whether or not you want to get into a casual relationship.

To your mind, how would you define it? One where two or more people have sex with no emotional involvement or ex-


FROM THE HEART DOC Dr Vikas Saini is a clinical cardiologist and researcher at Harvard Medical School and Harvard School of Public Health. He is president of the Lown Cardiovascular Re-search Foundation in Boston.

DR VIKAS SAINI


Doctors commonly prescribe statins to reduce the risk of cardiovascular disease in susceptible

patients. Statins are very beneficial for those with proven heart disease—they reduce cholesterol levels and reduce risk of heart attack and death.

However, viewing statins as a ‘quick fix’ for heart disease by treating high cholesterol levels is wrong. We have drugs, like statins, that lower cholesterol effectively, so we often forget that there are other tools to reduce risk. It’s one of many examples of doctors and patients focussing on a blood test to the point where the bigger picture is lost.

The correlation between cholesterol levels and the risk of heart disease has led to a ‘one-size fits all’ approach—treating a number without regard to other aspects of health. But we are not numbers. We are complex human organisms.

Let’s have a peek underneath this ‘one size fits all’ approach adopted by many healthcare professionals.

The Limitation of StatinsResearch on statins’ ability to prevent heart disease before it becomes manifest tells us that:■ Statins are not clearly beneficial for primary prevention in women. ■ Elite athletes, those with the highest fitness levels, do not tolerate statins well.

There is a growing body of evidence that statins may increase susceptibility to muscle damage during exercise. One recent study divided 14,000 patients into 2 equal groups: those who had used statins for at least 90 days and non-users (those who had

Statins can be lifesaving but new research says that they may block some of the benefits from exercise. Here’s what you need to know.

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Stay Fit and Use Statins Cautiously


never taken a statin). The rates of complaints in the two groups were then compared. The statin users had a 20% higher risk of joint aches, dislocations, sprains, strains and muscular pains. In my own practice, I have found that vague aches and pains associated with the use of statins are indeed quite common.

More troubling is a study in which researchers investigated whether statin use changes the body’s ability to improve fitness through exercise training.Sedentary overweight adults were randomly assigned to receive either 12 weeks of aerobic exercise training or exercise in combination with a statin called simvastatin. The aerobic exercise-only group increased their cardiorespiratory fitness by 10% . The group that took the statin as well as engaged in the same exercise regimen increased their cardiorespiratory fitness by considerably less—1.5%. In other words, the addition of a statin prevented improvement in fitness.

The Case for FitnessImportant studies have shown that increases in fitness are associated with reductions in mortality independent of lowering of cholesterol levels. Moreover, as fitness increases, lowering cholesterol becomes less important as a preventive measure, at least in men.

To summarise, statin-induced reductions in cholesterol, especially the ‘bad’ LDL cholesterol are, indeed associated with reductions in risk of cardiovascular events and mortality. Exercise also prevents heart disease. What we don’t know yet—because we don’t yet have any large randomised trials—is how much risk is reduced with exercise and statins together or separately.

Lesson for YouStay fit no matter what. Take a statin if you have proven heart disease, if you can do so without side effects. Don’t despair if you cannot tolerate the drug without side effects, though—just stay active and exercise. l

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Hear This!In a large study of male US military

veterans, both fitness and statins were

separately associated with low mortality.

The lowest risk was in highly fit patients

taking statins. Patients with the

highest fitness had a 70% reduction in

mortality compared to those with lowest

fitness, whether or not they took statins.

Finally, unfit patients taking statins had

higher mortality risk than fit patients not

taking statins.


Changing weather, pollution, hard water and hours spent in air-conditioned offices can make your hair dull, dry and lacklustre. Fix it in minutes and then learn how to bring back the colour, shine and volume so you can keep it beautiful through months of varying climate.

by Priyanka Bhattacharya

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Hair Revival

YourMonsoon


Quick Fix: Changing your hair colour with the season is a good way to ensure that it always looks fresh. Even a subtle change, like taking the shade a tad deeper or slightly warmer, can do wonders. You can either re-fresh your colour at home or head to a salon for a professional job, especially if you are looking for some highlights. According to Sylvia Chen, national brand ambassador for Wella Care & Style, to keep your colour from fading, make sure that your hair’s porosity is high—which means a higher capability to retain moisture. Try this: grab a couple of your hair strands and drop them in a bowl of water. If they float, they have low porosity and if they sink, they have medium to high porosity. “The better the hair porosity, the longer the colour will last and vice versa,” explains Chen. If you do regular touch ups or highlights, opt for instant colour treatments immediately post your colour session as this will regulate the pH balance of the hair.

For professional/salon care, try the Schwarzkopf Professional Igora Perma-nent Colour Range or Matrix New Socolor Base, price on request. For ammonia-free coverage, try L’Orèal Paris Casting Crème Gloss, `495 or Revlon ColorSilk, `400. Like the colour you sport but struggle to keep it bright and shining? At-home after-care with

the right products to keep your hair nour-ished is a must. “Additionally, apply a light smoothening serum before stepping out into the sun,” advises Melroy Dickson, national education manager, Matrix India. Products like Schwarzkopf BC Bonacure Smooth and Shine Leave-in Treatment, `540, Matrix Biolage Smoothing Serum, `260, may help protect your coloured strands.

Long-Term Solution: Here’s the trick to get your shampoo and conditioning right; While shampooing your mane, stick to room temperature water. Then squeeze excess water and apply colour conditioner or leave-on mask. Keep it on for three to five minutes and rinse it with cold water. “This helps seal the outer layer of your hair, stimulates blood circulation for a healthy scalp and also keeps your hair shiny,” explains Chen.

Whether your colour is natural or from a bottle, the shampoo and conditioner you use matter. It’s a good decision to use both from the same brand. Look for products that have UV protectors, because sunlight can fade your shade. Try Wella Brilliance Color Protection Shampoo and Conditioner, `475 each, L’Orèal Professionnel Serie Expert Vi-tamino Color Incell Hydro Resist Color Pro-tecting Shampoo and Conditioner, `500 and `475, or Fiama Di Wills Color Damage Repair Shampoo, `109.

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BOOST Faded Colour

Quick Fix: Use of equipment as well as build-up from products and sometimes the water quality may make your hair less reflective over time. Avoid frequent wash-ing and brushing—these are two causes for damaged hair. Skip hairstyling tools like the dryer, curler or the flat iron. “They cause dryness, and strip your strands of their natural oil leading to split ends and breakage,” says Charoo Chawla, direc-tor, Blliis by Ravissant, New Delhi. Use Sunsilk Keratinology Heat Protecting Spray, `200, before using any equipment.

Long-Term Solution: The key to main-taining shine is to protect your strands from damage and strengthen them from within. A great way to do this is to oil your hair and massage your scalp at least 30 minutes before you shampoo. Olive oil and coconut oil are favou-rites with the hair experts. Try olive oil-based Dove Elixir Nourished Shine Hair Oil, `185 or coconut oil-based The Body Shop Rainforest Coconut Hair Oil, `645. Both can be used as pre-wash treatment and post-wash smoothening and protecting serum. Chawla also suggests regu-lar treatment with a concoction of oils which help repair damage and add shine. Try Mor-roccan Oil, `2,200, “its formula transports lost proteins for strength and shine,” she says.

Y O U R T O O L K I T

DIY For Shiny Hair

Take 1 part apple cider vinegar, add this to 3 parts of warm water and apply. Rinse it off with water and then shampoo.B

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A hectic lifestyle, stress, hormonal imbalance and improper care can lead to hair fall. While it’s unpleasant to find a

hair trail, a carefully planned diet as well as supplements can help reduce hair fall. “Foods rich in Omega-3 fatty acids, zinc, protein, biotin, iron and Vitamin B12 can

help get healthy hair,” says Dr Varun Katyal, consultant dermatologist & anti-ageing specialist, The Skin Centre,

New Delhi. A multi-vitamin or a supplement containing zinc, Vitamin B, folate, iron and

calcium may also help. You should also look out for “biotin, silica and L-cysteine. It has been found that biotin supplements of 5,000 mcg a day help to promote healthier hair,” says Katyal. However, an increased

intake of Vitamin A can also cause hairfall. So consult a dermatologist before

popping a supplement.

Stop HairfallADD SHINE to Dull Hair


Quick Fix: Avoid excessive shampooing as this strips the strands of natural hydrating oils. Extreme temperature can also make your hair look dry and brittle so use lukewarm water. The chlorine in water is harmful for hair so be careful when swimming. “Also the local water supply may contain a high mineral content which is known to dry out the hair,” explains Dr Arvind Poswal, hair transplantation surgeon, Dr A’s Clinic.

The Long-Term Solution: Start by using a shampoo rich in Vitamin E and other natural moisturisers. Avoid haircare products that contain lanolin or silicone, as these in-gredients tend to dry hair quickly. Natural plant extracts and essential oils like rosemary, lavender and jojoba also help. Try Garnier GoodBye Damage Shampoo and Conditioner,

HYDRATE Dry Hair

`210 each or Tresemmé Keratin Smooth Tresemmé Keratin Smooth Shampoo and ConditonerShampoo and Conditoner, `160 each,

and Dove Splits End Rescue System, and Dove Splits End Rescue System, `68 upwards.68 upwards.

Before blow-drying, prep your Before blow-drying, prep your hair with a protective serum hair with a protective serum

like L’Oréal Paris Total Repair 5 SerumRepair 5 Serum, `220 or Tresemmé Salon Smooth Tresemmé Salon Smooth

Serum, Serum, `200. The blow-dry technique is also important. technique is also important.

Use a large round brush and Use a large round brush and lift from the roots as you dry. lift from the roots as you dry. “When styling, use an ionic or “When styling, use an ionic or tourmaline dryer and a ceramtourmaline dryer and a ceram-ic coated iron to prevent style ic coated iron to prevent style damage,” adds Poswal. Blow-damage,” adds Poswal. Blow-dry on a warmdry on a warm—not hot—set-

ting and avoid exposing hair to ting and avoid exposing hair to heat once it’s fully dry. heat once it’s fully dry.

The combination of coconut oil and The combination of coconut oil and avocado gives dull, dry hair new lustre

and life. The rich oils and nutrients in this homemade mask also help protect your hair from overexposure to the sun. Mash one avo-cado in a tablespoon of coconut oil and then rub into hair. (A little extra avocado on the ends will help repair damage.) Let sit for 15 minutes, rinse with cool water. Then sham-poo and condition your mane.

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If it runs in your family, there is little that can be done.

Besides this, as we age, the hair shaft shrinks, so it’s able to hold less moisture than it previously could. “Besides anaemia and

hypothyroidism, changing hormone levels, can also

affect the structure of hair and make it harder for your strands to retain moisture,” Poswal explains. The root of the problem could also be

the condition of your scalp. A recent study published

in the journal Skin Research and Technology found that seborrheic dermatitis, a

scalp condition that causes dandruff, can actually make

hair strands 10 to 35% thinner. Treating hair and scalp with Himalaya Anti-Dandruff Hair Oil, `160, and Shampoo, `200 may help treat the seborrheic dermatitis and give you a more luscious crown.

Tackle Hair Thinning

If it runs in your family, there is little that can be done.

Besides this, as we age, the hair shaft shrinks, so it’s able to hold less moisture than it previously could. “Besides anaemia and

hypothyroidism, changing hormone levels, can also

affect the structure of hair and make it harder for your strands to retain moisture,” Poswal explains. The root of the problem could also be

the condition of your scalp. A recent study published

in the journal Skin Researchand Technology found that seborrheic dermatitis, a

scalp condition that causes dandruff, can actually make

hair strands 10 to 35% thinner. Treating hair and scalp with Himalaya Anti-Dandruff Hair Oil, `160, and Shampoo, `200 may help treat the seborrheic dermatitis and give you a more luscious crown. l

Foot Spa

by Manavi Siddhanti

Rain or sunshine, you must put your best foot forward. Here are some essentials to help your cause.

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1. Vaseline Moisture Therapy Heel Cream: Many of us share the problem of having rough heels along with corns. With paraffin, milk and honey extracts and glycerine, this cream can help repair skin on nightly application. `45

2. Sally Hansen Hard As Wraps Hard As Nails: Brittle, cracking and peeling nails are a turn off. Apply a coat of this nail hardener, especially before applying nail polish, to avoid chipped tips. `375

3. Tatha Foot Soak Fresh Feet: A concoction of citrus scents, this is a perfect treat at the end of an exhausting day. Add a few drops to your bath water or a quick foot soak. `360

4. Forest Essentials Sandalwood and Turmeric Body Polisher: For even-toned, smooth legs, try using this polish once in 10 days. The organic sunflower oil, organic bees-wax, sandalwood and turmeric in it helps get rid of dead cells, triggers collagen production and gives you smooth-looking legs. `1,975

5. Chambor nail paint: Applying nail colour on your toes can instantly make your feet look brighter. You can either go for a neutral look with nude hues or pop out with corals or even with shimmer. `270

BEAUTY • Editor’s Picks


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6. Comfort Zone Lushly Floral Foot Balm: A walk in the rain can leave you with muddy feet, that may lead to infections. This hydrating foot balm comes with antibacterial and anti-fungal properties. With avocado and jojoba oils, massage on feet and legs to help revitalise skin. `1,225

7. Faces Pedicure Kit: If you’d rather not wait for your appointment at the salon, here’s another way to prep your feet. An easy-to-use pedicure kit, it has a pair of clippers, filer, toe separators and nail brushes. `219

8. Bourjois Nail Dotter: If nail art is for you, then here’s the perfect tool to add to your kitty. With thick and thin ends, you can use this pen-like tool to embellish your tips with dots and other designs. `605

9. Aaranyaa Foot Massage Scrub: With apricot granules, eucalyptus oil, menthol and camphor, this foot scrub thor-oughly cleanses your feet, leav-ing you relaxed. Apply on feet and legs for up to 10 minutes for a DIY pedicure. `110

6

BEAUTY • Editor’s Picks

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CLINT FERNANDESANSWERS

CLINT FERNANDES is a leading make-up artist in Mumbai. Send your questions to [email protected]

USE A WATERPROOF LINER: Keep your eye make-up neutral and not too dramatic in the day. Swipe a line of water-proof eyeliner or kohl. This will stay longer and not wear out. You can use coloured kohl or even try the graphic eyeliner for an evening out.

STICK TO MATTE HUES: Avoid lip glosses during the rainy season. Stick to your favourite shades in matte and long-stay finishes. Use a lip pencil to first outline your lips and then fill in colour. This trick helps your lipstick last longer.

OPT FOR A CHEEK TINT: Leave the blush-on for the autumn and stick to a lip tint. Easy to use, they are very durable. As compared to a powder blush, they tend not to spread out, even in the rainy season.

TIE UP YOUR MANE: Due to excessive humidity, your hair tends to be frizzy. Continue to condition your hair regularly and style it as neatly as possible. Low pony-tails, fishtail braids and chignons are a good idea. You can also wrap a scarf or tie a bandana around your hair.

Remember, the trick is to keep your look natural, with just a bit of colour. The best and easiest way to do that is to add a little colour by going in for corals, pinks and reds for your lips and apply bright nail paints to perk up your look.

The onset of the monsoon also means a rise in

humidity. Taking care of our skin and hair can be a bit tricky during this time. Here are a few tips to enjoy the season and look good.

SWITCH TO A CONCEALER:Start by ditching foundation and use a lightweight concealer to hide away spots. Applying a tinted moisturiser is also recom-mended in this weather. Finish by dabbing your face and neck with a mineral compact. While using the compact, use a wet sponge for application—this helps give a matte finish.

Mia, 28GOA

“Instead of using a foundation, switch to a concealer or a tinted moisturiser

for an even skin tone, in the

rainy season.”

The base feels cakey

on my face while the lip gloss tends to run out in this season. Any suggestions to avoid this?


DR REKHA SHETHANSWERS

Dr REKHA SHETH is a leading cosmetic dermatologist in Mumbai. She is founder-president, Cosmetology Society of India and runs Yuva, a successful chain of skin clinics. Send your questions to [email protected]

drate. Meanwhile, you can apply moisturisers with Vitamin C and E, green tea and grape seed extracts.

HIGH SALT INTAKE: We need about 1,200 mg of sodium in our diet every day. Excessive sodium intake can lead to water retention and puffiness. Keep a check on your diet, chuck the salt shaker at the table and avoid excess salty treats. ‘Lymphatic Drainage Facials’ which use mild suction help reduce water retention.

INADEQUATE SNOOZE TIME: Although it varies from person to person, research says it’s vital to sleep for 6 to 8 hours. Lack of sleep makes you look puffier than when you get enough of it.

ALLERGIC TENDENCIES: Many of us can get atopic allergies such as recurring colds and sneezing at-tacks. The trigger could be dust, dirt, fumes and even perfumes, leading to puffiness. Keep a watch to see if there is an allergy connection, try OTC anti-allergic tablets or consult a doc.

HORMONAL IMBALANCES: Minor hormonal im-balances may manifest as puffiness just before your menstrual cycle begins. PCOS (polycystic ovarian syndrome) and thyroid disorders are common causes. Apart from your medication, it’s advised you take plenty of fluids and exercise regularly.

Of late, I have been

noticing that my face tends to look puffy. What could be causing this and how can I look normal?

Puffiness of the face is a common complaint amongst

women. The reasons could be many. Fortunately there are easy solutions.

LOW FLUID INTAKE: Most of us work in air-conditioned envi-ronments and tend not to feel thirsty often. This can, in turn, lead to a pale complexion and puffiness of the face. Start by tracking your water intake. It’s important to check the colour of your urine—if it’s a deep yellow, you need to consistently increase your fluid intake. Coconut water, lime water and green tea along with 8 to 10 glasses of water every day should help you hy-

Mamata, 40HYDERABAD

“Check the colour of your urine—if it’s a deep yellow, you need to consistently

increase your fluid intake.”


ISHI KHOSLAANSWERS


The most common fermented foods include yoghurt, cheeses, idli, dosa, pickles, chutneys, vinegar and beverages like kaanji, wine and beer.

Some fermentation techniques use starter cultures, like in yoghurt, while others use germinated grains as a source of amylase (enzyme). Fermenting cereals, fruits and vegetables can even make otherwise inedible foods safe, nutritious and palatable, because it improves the digestibility of protein and carbohydrates, removing natural toxins and lowering cooking time.

Nutritionally speaking, fermentation leads to degradation of anti-nutritional factors (which prevent nutrients from getting absorbed), increased bioavailability of minerals and improved digestibility of proteins in cereals. Simply soaking and germinating foods, especially grains, can improve their protein quality by inactivating naturally-occurring toxins. Fermenting with a lactic acid starter culture increases the nutrient density of the food. It lowers the level of complex carbs in legumes, which means less abdominal distension and flatulence. Besides, it can lead to the synthesis of certain amino acids and increase availability of B vitamins.

Fermentation lowers the pH (acid-alkaline balance), creating the optimal conditions for enzymatic degradation, particularly in cereals. This may also increase the amount of soluble iron, zinc and calcium several fold and lower the content of anti-nutritional components (tannin) in some cereals, helping your body absorb iron better. Lactic acid-fermented vegetables also preserve Vitamin C better,

There’s so much one

hears about fermented foods but I’m not sure what to believe. How do these foods really help me?

F ermentation is one of the oldest ways to preserve food

as well as to enhance taste, aroma, texture and nutritional value. It’s a biochemical break-down of foods brought about by the action of microorganisms and their enzymes.

Aakriti Shah, 34NEW DELHI

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“Fermenting cereals and

fruits can even make otherwise

inedible foods safe, nutritious and palatable.”

ISHI KHOSLAANSWERS

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ISHI KHOSLA is a clinical is a clinical nutritionist and director, Whole nutritionist and director, Whole Foods, Delhi. Send your questions Foods, Delhi. Send your questions to [email protected] [email protected]

F

which, too, facilitates the absorption of iron. Some lactic acid-fermented foods, like idli, are much higher in B vitamins such as thiamine and riboflavin than their source grains.

Fermentation also inhibits the growth of certain pathogenic bacteria and the formation of bacterial toxins. In addition, it can also improve the flavour and appearance of food, like in pickles and chutneys. These strong flavours will help you make an otherwise dull, bland and repetitive diet more appealing.

Certain fermented foods and beverages have Certain fermented foods and beverages have medicinal value, too. These foods are high in beneficial medicinal value, too. These foods are high in beneficial bacteria—probiotics and prebioticsprobiotics and prebiotics—that support and help the digestive system assimilate food, and help the digestive system assimilate food, providing for better nutritient absorption and providing for better nutritient absorption and boosting immunity. Some of these lactic acid bacteria boosting immunity. Some of these lactic acid bacteria and moulds also produce antibiotics and bacteriocins and moulds also produce antibiotics and bacteriocins and have been proven to be anti-carcinogenic. and have been proven to be anti-carcinogenic.

I hear of some people who feel they are sensitive to I hear of some people who feel they are sensitive to fermented foods. While it is possible that certain fermented foods. While it is possible that certain microorganisms like yeast and moulds in some raw microorganisms like yeast and moulds in some raw foods don’t work well with their system, there are foods don’t work well with their system, there are cooked fermented foods too. Cooked foods like idlis cooked fermented foods too. Cooked foods like idlis have no live microorganism. So these are alright to have no live microorganism. So these are alright to have. Yoghurt has a probiotic culture that is active, as have. Yoghurt has a probiotic culture that is active, as does wine. Avoid these if you are candida (yeast)-does wine. Avoid these if you are candida (yeast)-sensitive. You will know if you are susceptible sensitive. You will know if you are susceptible to infections. Also, one of the byproducts to infections. Also, one of the byproducts of lactic acid fermentation can’t be of lactic acid fermentation can’t be metabolised by humans. And so, metabolised by humans. And so, an excessive intake of fermented an excessive intake of fermented foods can cause acidosis, foods can cause acidosis, a disturbance in a disturbance in the acid-alkaline the acid-alkaline balance. If you keep balance. If you keep these in mind, these in mind, fermented foods fermented foods are as good for are as good for you as can be. you as can be. l

“Yoghurt has a probiotic culture that is active. As

does wine. If you are candida (yeast)-sensitive, avoid

these and stick to cooked fermented

foods like idli.”

JULY 2013 • PREVENTIONJULY 2013 • PREVENTION 5757

SECRET WEAPON

One Woman ThreeWorkouts

Custom Solutions From Top Trainers

“I’m Slim—But I Want To Be Tight And Toned!”

Brenda McColgen, 38GOAL To banish ‘jiggle’ and add muscle tone to her naturally lean frame.CURRENT REGIMENNoneOBSTACLE Although she’s always been active, Brenda has never had to formally exercise and doesn’t know where to start.

by Jessica Cassity Jessica Cassityphotograph by Peter Yang

Erin O’Brien

1. MARCHING HAMMER CURL

W O R K O U T # 1

2. DUMB-BELL SWING

Exercise Calendar

3. PEC FLY WITH CRUNCH

SECRET WEAPONSECRET WEAPON

THE PLAN Few fitness tools are as easy to use as dumb-bells. The weight workout I created for Brenda will tone her entire body and because the moves are done in a circuit—one right after the other at a quick pace—it’ll get her heart rate up too, all in less than 15 min-utes. She should start with 2 kg weights, bumping up to 3.5 kg after 3 to 4 weeks. Brenda should do this circuit 3 times in a row, twice a week. I’d also like her to plan fitness dates with friends so exercise feels like fun, not punishment.

Erin O’Brien Creator of the fitness DVD,Kristi Yamaguchi: Power Workout

1. MARCHING HAMMER CURL

March in place with a weight in each hand, palms facing one another. As left knee lifts, bend right elbow, bringing dumb-bell toward shoulder. Switch sides.

Repeat 1 minute.

Top Toners

Dumb-Bell Circuit

W O R K O U T # 1

2. DUMB-BELL SWING

Stand in wide squat, hold-ing dumb-bell low.

Swing dumb-bell up, thrusting hips forward and straightening legs.

Do 25 reps with both hands, then 25 with left hand and 25 with right hand for 1 set.

Exercise Calendar

Brenda should add group

activities, such as walks with

friends or bike rides with her

partner, to her schedule.

These fun outings will

burn calories and help her rethink her attitude to

exercise.

3. PEC FLY WITH CRUNCH Lie on back, knees bent.

Hold dumb-bells with palms up and arms open to form a T.

Lift arms over chest, raising head and shoulders into a crunch. Lower to start.

Do 15 reps.STY

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THE PLAN Since Brenda doesn’t work out often, I chose exercises that use only her body weight—they’re effective without being in-timidating. Best of all, they can be done anywhere, which means no excuses! These three exercises—which are variations of staple strength-training moves—work the full body. Brenda should do this trio 3 or 4 times a week, starting with 1 set of each and building up to 3 sets. To increase cardiovascular health and all over tone, she should go for a brisk 30-minute walk after each strength session.

Do-Anywhere Moves

Nicole Cea McDermottOwner of Healthy Balance NYC, a boot-camp train-ing programme

2. SQUAT WITH PULSES Bend hips and knees to squat,

keeping weight in heels and knees behind toes.

Hold squat for 3 counts, then do 3 pulses up and down an inch. Return to standing. That’s 1 rep.

Do 15 reps. Do 15 reps.

Top Toners

W O R K O U T # 2

1. CLOCK LUNGE Step left foot forward into a lunge. Step

left foot back to start position. Then lunge with left leg to side and then behind.

Continue with right foot, lunging behind, then to side, then forward to complete circle.

Repeat for 2 minutes. Repeat for 2 minutes.

StopwatchBrenda should

use a stopwatch to time lunges

and planks and to add speed

intervals to her 30-minute walks.

SECRET WEAPON

3. SIDE AND CENTRE FOREARM PLANK Support weight on forearms and Support weight on forearms and

toes, spine straight; hold for 15 to 30 seconds.

Lower and roll to right side, Lower and roll to right side, lifting left arm and hips; hold for 15 to 30 seconds.

Repeat to left for 1 rep. Repeat to left for 1 rep. Do 3 reps. Do 3 reps.

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THE PLAN To get rid of ‘jiggle’, I crafted three moves that work the glutes, quads and hamstrings. I chose resistance bands because they’re as effective as weights, but they take up less space and are less expensive. Brenda should work up to 3 sets of 15 reps with the red band, then move up to a green band, which offers greater resistance. She should also do 150 minutes a week of cardio, such as walking or using a stair-climber, to sculpt her lower body.

Lower-Body Boost

Phil Page, PhD, PT, ATC, FACSMInstructor of kinesiology at Louisiana State University

2. STANDING KICKBACK Place loop around ankles. Extend left leg back,

keeping knee straight. (Hold on to a chair for balance if needed.) Hold for 2 seconds.

Do 15 reps left and 15 reps right for 1 set.

Top Toners

W O R K O U T # 3

1. BRIDGE WITH LOOP

Lie on back and place Thera-Band loop just above knees.

Lift hips, pushing knees out against loop.

Hold for 2 seconds, then lower hips to starting position.

3. LATERAL WALK Stand in a half squat with loop

around thighs, just above knees. With right foot, step to right 4

to 6 inches and hold for 2 seconds. Step to right with left foot to return to width of starting stance.

Take 3 steps right, then 3 steps left, for 1 rep. l

Workout #3Workout #3

Brenda’s Pick:

Why She Chose It“I loved that I could do the moves anywhere—watching TV, checking email—and that the bands travelled easily!”

SECRET WEAPON

Thera-Band Loop

This rubbery exercise band

comes in four dif-comes in four dif-comes in four different resistance

levels: yellow, red, green and blue.

SECRET WEAPON

Thera-Band


NISHA VARMAANSWERS

NISHA VARMA is a Reebok Master Trainer based in Pune. Send your questions to [email protected]

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The heat and rain is

making outdoor workouts difficult. Please suggest some indoor exercises. a power yoga regime and practise by yourself. Choose

a doable regime and watch it a couple of times before practising. Follow the instructions carefully and re-member to maintain your form and posture. However, don’t aim for perfection right at the beginning; you will need to work up gradually. You could also use strength training videos for indoor workouts. Invest in dumb-bells, resistance bands and a stability ball—all of which are reasonably priced and easily available.

TRY HIIT: High intensity interval training workouts are easy to follow and show great results. Shorter in duration, they are ideal for busy days between work and chores. However it is recommended you do HIIT every alternate day. Here’s an example of a customised HIIT regime for a day.

Start by a basic warm-up for 5 to 10 minutes. Skip on the rope for a minute, go into a push-up position and then execute 10 push-ups. Follow up with 15 to 20 squats and then go back to skipping. Do this for 10 to 15 minutes.

DO A CARDIO CIRCUIT: Choose 2 to 3 cardio activi-ties and do them sequentially while monitoring time. For example, if you choose stair climbing, jogging around a room, high knee-ups and step touches—do each of these exercises for six minutes, excluding a 10- minute warm-up session. Cool down with stretches after the workout. Investing in a treadmill or a cross-trainer can be a bit heavy on the pocket, but worth it.

Weather is a major concern when it comes

to outdoor workouts. Ex-treme weather conditions are not just demotivat-ing—sometimes, they can even harm your health. (Think extreme dehydra-tion when you jog in the park in summer heat.) But, you needn’t skip workouts altogether. Here are some effective indoor programmes. Just make sure that the tem-perature indoors is comfortable—23˚C is recommended.

FOLLOW A DVD OR AN ON-LINE WORKOUT: Pick a yoga or

Divya, 33NEW DELHI

“Follow a DVD routine or an on-

line workout. Watch it a few times before

practising it. Don't rush and remem-ber to go at your

own pace.”


MOTHERBOARDDr Shelja Sen is a clinical psychologist, family therapist and trainer with Children First, Child and Adolescent Mental Health Institute, New Delhi.

DR SHELJA SEN

Send your questions to [email protected] TOP

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Choice EmpowersImagine that your 12-year old wants to buy a new

pair of headphones. You might take the child to the nearest mall, go to a couple of shops and then buy one that the salesperson convinces you is “the best of ’em all”. Now sample this: instead of going straight to the mall, you ask your child to do online research—narrow down on a couple depending on the budget and sound quality and then let him make a choice. And never mind if he ends up making the wrong choice. Because even if he hasn’t got the best money could buy, he would have used the necessary life skill of making a choice and taking responsibility for it.

We don’t encourage our kids to make as many choices as we ideally should. Either we take it away from them completely: “You have to study in the evening” or we let them have their way: “Mom, I cannot study in the evening!” Suppose we gave them choices: “You have the option of studying after

returning from school, in the evening or before dinner. What would you choose?” I’m sure it’s quite obvious which approach will be most effective. Why? Because just the knowledge that we have choices fosters independence and a sense of empowerment.

Research shows that children who are given choices from a very early age start taking ownership of their life earlier. On the other hand, children who are not given many choices end up blaming and holding others responsible for problems they face.

Building Response-ability in your Children1. Step back and stay calm. I know as parents it seems so much easier, safer and

Help your kids make an informed choice so they can develop crucial decision-making skills later in life.


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“There may be times when you

might like to help your children visualise the

possible implications of their choice.”

convenient to tell the kids what to do. It really is a struggle to see your child choose a pair of shoes that look very fancy but you know will bite. If even after your advice she chooses to buy them, let her do so. It’s very important that you do not resort to criticism, sarcasm or lectures when it turns out to be the wrong choice. Let them learn from their mistakes. 2. Know what is negotiable and non-negotiable. We do not need to give children choices in areas which are a given. For example, you might give your child healthy choices for the meal planning for the week but you can’t give her a choice about whether she goes to school or not. 3. Elicit rather than impose. Suppose your child resists homework time. If you impose that homework would be at 4 pm every day it might turn out to be a battleground. On the other hand, if you have a chat with him and then work out a time that is convenient for both, you might get him to cooperate. So questions like, “Out of these three time slots, which one works best for you?”; “Where would you like to sit and do it?”; “Which part would you like to start with?” might get him to make responsible choices and stick by them. 4. Help them visualise. Children can be short-sighted. So there may be times when you may like to help them visualise the possible implications of their choice. For example, if your child is trying to cut corners in a school project, say, “So if you do skip this bit of the project, what do you think it would look like? What would your teacher say/think? Would you be alright with that?” 5. Support. Be there to guide him. If your child has done abysmally in an examination, for example, instead of getting angry, ask questions that may turn wrong choices into learning opportunities. “What do you think went wrong?” “Do you think you might want to prepare differently?” “How would you like me to help you?”

As wise old Dumbledore put it, “It is our choices, Harry, that show what we truly are, far more than our abilities.” l


DR PRABHA CHANDRA


HEAD COACHDr Prabha Chandra is pro-fessor of psychiatry, NIM-HANS, Bengaluru. She specialises in mental health problems related to preg-nancy and postpartum.


One and OnlyIt was a pleasant morning and my friend who had

chosen to stay single was teaching me the tenets of Buddhist meditation. Later over breakfast on her beautiful balcony, when I asked her if she ever felt lonely or insecure about her single status, she had only one answer—I lead a fulfilling life and have no time to think of loneliness.

Being single has now become commonplace—for some it is a choice, while others may be single due to divorce or bereavement. The stereotype of the ‘lonely disgruntled woman’ is fast disappearing and many feisty women in their late 30s and 40s are now handling their single status with aplomb and embracing their singlehood.

However, some might worry about old age, find time hanging heavy on their hands or become concerned about lack of companionship once the children move on. Studies have shown that these fears and insecurities are not restricted to only single women. Even married couples know that at some point, only one of them will be left behind to handle life.

What strategies should women who choose to stay single adopt to stay positive and handle moments of insecurities?The first is to accept and embrace your single status. Don’t be apologetic or make excuses for it. The more comfortable and content you appear to be about your status, the easier it is for people around you to accept it and not try to set you up for a match each time they meet you.

Ending the stereotype of a Bridget Jones-like woman who is single only because she is waiting for the right man, is very important. Being single is not always about being in between companions. For many women, it is a well thought out choice.

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For many women, being single is a well thought out choice. Stop worrying about being lonely, enjoy the solitude.


Develop a network of friends of

different ages and from different

walks of life who can be around you for companionship

and help.

Develop a network and minimise the ‘Home Alone’ feeling. It is very important for you to develop a network of friends of different ages and from different walks of life who can be around you for companionship and help.

Try to live in a neighbourhood where people know you, ensure a safe and secure home and establish friendships with at least three or four people around you who will help out in a crisis. Community living with like-minded people is a good option. Be in touch and interact with relatives who will be available. Pet owners find great companionship with their four-legged friends. Be a mentor and guide to young people. Connect with young people, nephews, nieces, grandkids or children in your neighbourhood. A friend who is single by choice would open her doors every summer to a child and reward them with an enriching experience. My daughter still feels that the two months she spent with her were the most inspiring moments of her life!Develop rituals. Organise ‘coffee and cake’ meetings every month or a trip to an interesting place with friends. These rituals tend to keep you active and also give you something to look forward to.

Work and financial security are essential aspects of feeling safe. Invest wisely and build a nest for yourself. There is enough research now to show the positive value of work in one’s well-being. Work gives you a sense of validation and enhances your individual worth. Leave a legacy. Kay Trimberger, an expert on the psychology of single women extols the virtue of community work as one of the pillars of living a satisfying single life. It is important for people to feel that they will be remembered after they have gone. When you have children, this transgenerational passage of memories and ideas is often taken for granted. If you are single, you may need to create legacies in the form of works of art, music, books, articles, blogs or even charity or a cause.

Living a single life is about authenticity and choice and it is important that you show that to the world around you. lS

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75 looks

like

What

and 10 Years Younger...

Better than Ever

Stronger, HealthierHappier, more Energetic


Meeting Delhi chief minister Sheila Dikshit,

you don’t notice her age at all. What strikes you right away is a keen, fo-cussed mind that’s taking it all in. As the conversa-tion progresses, you feel the touch of a woman who’s warm, witty and full of empathy. She reaches out and connects s p o n t a n e o u s ly — h e r exceptional emotional in-telligence has perhaps been her greatest strength through her long, illustri-ous political career. A rare politician that makes you want to trust her immediately.Dikshit turned 75 in March this year and slow-ing down isn’t even on the horizon—she’s con-stantly zipping around the Capital, attending meetings, functions, bal-ancing her party with her executive responsibilities, juggling public opinion with the media’s infra-red vision. In effect, living the life of a mature, 50-something power woman—incredibly en-

gaged and energetic, fully consumed by the passion of her job. Which is why I am meeting her at her large office at the Delhi secretariat overlooking a small perennial lake sur-rounded by greenery. “This place was barren, you know—it took me about 7 or 8 years to turn it green,” she says with a smile. She has to be in touch with nature—that’s a very basic need she confesses to.“My work keeps me on top,” she gets straight to the point as we start.“I live and think the way I do because I have a wide field of action,” she ex-plains. Dikshit is con-vinced that this wide canvas and the multiplic-ity of ideas and tasks keep her ticking. Sure, there are days of not feeling very bright with a viral or a migraine (“but then who doesn’t have bad days?”), but the thought of age does not even pass her mind, barring those odd moments. “When I work, I work with joy—I do not look back or regret what’s passed. I move on easily and attend to the next task at hand,” she says simply. That’s possi-bly how she handles the challenges of being in public life without sounding tired or bitter. “I

SHEILA DIKSHIT“MY WORK KEEPS ME ON TOP”

5 THINGS THAT BRING A SMILE TO HER FACE

n Caramel custardn Anything aesthetic: a picture or paintingn Music/theatren Elegancen Reading

Special 75th issue!


am essentially a happy person, I can’t go on without a smile for too long,” she says, looking straight into my eye with a big smile.Her sense of history, intellectual spirit, love for art and music shines through easily in any conversation. “Reading history (Ramchandra Guha’s India After Gandhi), or fiction (like Khaled Hosseni’s new book And the Mountains Echoed) energises me instantly,” she says. At the end of her workday, she craves for time alone, letting her mind rest. However, she’s nothing if not a peo-ple person: she draws her energy from those around her. “I love people, I wouldn’t have been in this job otherwise,” she admits. I have seen her at election rallies and public functions. It’s true.What’s more, her adaptability has kept her ahead of the curve. “It’s your ability to recognise, accept change and adapt to the new situation that makes all the difference,” she says. “If there’s a setback you should know that it will not last forever—nothing ever does,” she adds. “You need to change yourself and your focus, it’s how you react to a situation, not the situation itself that is key.”Her years of experience in the political field brings the perspective younger party colleagues often lack. “Sandeep, my son, gets upset about election results. I tell him, relax you can’t win each time, learn to lose, take the good with the bad.” This, combined with her optimism and hard work makes her a natural leader.Her team adores the combination of the razor-sharp mind and the human touch that she brings to her job. “You know, sometimes when you try too hard, ideas don’t flow—ideas come to me in a flash.” You may disagree with them, but you can’t ig-nore the powerful mind, the woman who has stayed ahead in a world of men.We talk about what brings her joy—and suddenly her face lights up. Last February she’s strolling in her residence com-pound with her daughter and spots a huge, fawn-coloured bird that turns out to be a Siberian owl. “I can’t explain to you the spike of joy I felt, just looking at it. It was the most exciting thing that had happened to me in a long, long time. I wanted to shout out and call my friends; I’m waiting to see it again this year,” she tells me. She’s planning to get away to the hills next week—“It’s been one-and-a-half years since I’ve taken a break, I’m looking forward to it!” As I leave, she gives me a warm hug. “You should write your story,” I tell her. “Yes, when I have the time,” she says. Clearly, that’s not anytime soon.

Dikshit stands out in a sea of less-than-ordinary, sometimes senile, senior politicians who put us in despair. She’s charming and evergreen. That’s what 75 should look like.—Sanghamitra Chakraborty

HEALTHY LIFEn Starts her

morning with a 25-minute walk.

“I too love 10 extra minutes

in bed, but when I am at it,

I love it.”n Does yoga every day.

n Loves good food, but keeps

it healthy. Avoids un-

healthy, sugary food, refined

and fried stuff.n Shops for

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Can age be reduced to just a number? Not for writer

Shashi Deshpande. Greater age means much more than more years—it is an accumulation of ex-periences, memories, emotions and relation-ships, says the 75-year old author. Ageing does cause problems, the greatest being the changes in the body. “Often, you’re surprised to see yourself in the mirror, because inside, you’re a different, much younger person,” she observes. Deshpande began writ-ing with short stories in the 1970s when her two sons were young. Since then she has published over 10 novels (including three ‘crime’ novels) translations, children’s books and short story and essay collections. She won the Sahitya Akademi award for That Long Si-lence in 1990 and in 2009, a Padma Shri was conferred on her. This varied repertoirehas been possible be-cause Deshpande writes

every single day. “Not be-cause I think I have to work, but because it is what I really want to do. So I’m disciplined in my time management,” she says. Remarkably even now, she does the cook-ing in her Bengaluru home where she lives with her pathologist hus-band. “I have to be organ-ised so I don’t spend too much time in the kitchen,” she stresses. There is no magic man-tra to contentment or ful-fillment, says Deshpande who takes pleasure in every small moment of happiness. “Reading is a passion. I enjoy music, good conversation, a glass of wine, playing bridge, being among trees and away from the city. Food and travelling are not in my scheme of things,” she explains. Being healthy is very im-portant “especially since I’ve not enjoyed good health for most of my life. Exercise was something I ignored, but now I have to walk and find it does me good,” she admits. So how do the 70s look to her? “I have a lot of writing to do, and hope to be in good health to com-plete what I want to. I don’t look beyond that,” she adds.—Divya Sreedharan

SHASHI DESHPANDE“AGE IS NOT JUST A NUMBER”

DAILY DIARYn Keeps herself en-gaged, reads and writes every day. n Works hard at

managing time well. Cooks for herself and her husband.

n Walks daily to stay healthy and agile.


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Veteran television and theatre per-sonality Sushma

Seth, who turned 77 this year, has fathomed the right chemistry for an ideal integration of health and happiness. For her the 70s have been a thor-oughly engrossing period what with travelling to near and distant places to enjoy theatre, her prime preoccupation since viewers on India’s na-tional channel were first acquainted with her, in the role of ‘Dadi’ of the teleserial Hum Log. Theatre apart, during the march of these years, the actor has also wrapped in a slice of architecture, music and art, and of course indulged her grandchildren. Banishing the popular concept of a degenerative and ageing 70s, Seth in-trospects on how her ma-turing years have enriched her sensibilities, “awakening an apprecia-tion of the aesthetics that abound in nature.” This consciousness was the source of her desire to

give back to society rather than receive anything in return. Building on this transformation, Seth was drawn to the NGO Arpana. “We have sup-ported a resettlement colony of 40,000 erst-while slum dwellers. For the last 14 years at Arpana, we’ve conducted over 1,500 student educa-tional programmes—held drama workshops, di-rected plays and per-formed for young and adult audiences in Delhi,” she says.

She’s also been following the Patanjali Yogapeeth ‘Ashtang’ programme for the last three decades. “It’s like a blueprint for life. Pranayam and meditation energises the body, mind and intellect, it raises the level of consciousness, eliminates fears and anxi-eties and makes me se-rene and optimistic,” says the actor. She begins her day at 5 am with a regi-men of vocal music, a morning walk and a 50-minute yogic breath-ing routine. And what does she envisage for the future?“A beautiful and clean planet where happiness, equality and harmony prevails,” she says serenely. l

—Subhra Mazumdar

SUSHMASETH“MY DECADE OF HAPPINESS”

HEALTH MANTRASn Follows Patanjali’s

Ashtang programme—pranayam and medita-

tion energises her. n Keeps herself en-gaged in service.

n Travels and indulges her grandchildren.


Lose up to 5 times more weight with this revolutionary, research-backed

plan—start today!

Metabolism The

by Jenna Bergen

Miracle40+for

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f you’re like many women over 40, you’ve probably noticed that it’s become a lot easier to gain a few kilos than to lose them. The foods that you ate without care in your 20s and 30s now stick to your body like glue, adding bulk to your mid-section. The good news: the solution to a slim, firm body at 40-plus is no farther

than your fridge. Research shows that, when combined with a little regular exercise, what you eat and when you eat it are your metabolic secret weapons for building muscle mass, the body’s prime calorie-burning tissue and a key driver of your metabolism.

“The main culprit that slows metabolism and often leads to yo-yo dieting is what I call shrinking muscle syndrome,” says Dr Caroline Apovian, MD, director of the Nutrition and Weight Management Center at Boston Medi-cal Center and the author of The Overnight Diet: The Proven Plan for Fast and Permanent Weight Loss. Starting at age 30, most people begin to lose about half a kilo of the metab-olism-revving tissue each year. Poof! Gone, just like that. And at age 50, the rate doubles. “The average sedentary woman may have lost nearly 6.5 kilos of muscle by the time she reaches her late 50s, a change that could cause her to gain nearly the same amount in body fat,” says Dr Wayne Westcott, PhD, a Prevention US advisory board member and the director of fitness research at Quincy College in Massachusetts.

But too-tight jeans, a flabby mid-section and an increased risk of diabetes don’t have to be your future. (Your chances of winding up with all of the above increase with each gram of muscle you lose.) Here’s how to safeguard

muscle mass and turn up the heat on your body’s natural calorie-frying furnace.

METABOLISM BOOSTER #1

Keep Tabs on ProteinYou already know to keep calories and fat in check, but you’ll fan the flames of your metabolism by putting another nutrient on your radar: protein, the building block of lean muscle mass. Each time you eat a protein-rich food—say, a piece of fish or cheese—your body goes to work, breaking it down into smaller particles called amino acids. “The amino acids enter your blood-stream and are then absorbed by your muscle tissues and other cells,” says Dr Douglas Paddon-Jones, PhD, director of exercise studies at the University of Texas Medical Branch. “Once the amino acids end up in your muscles, your body starts putting them back together—sort of like Legos—into your muscle tissue.” This is called muscle-protein synthesis and it’s the process your body uses to build and maintain muscle mass.

However, just like those rehab-loving design gurus on TV, your body breaks down muscle as regularly as it builds it. “All of the cells in your body need protein to function. When there aren’t enough amino acids

from food available in the bloodstream, the body will start to break down and harvest amino acids from your muscle in order to keep more vital cells—like the ones in your brain and other organs—function-ing,” says Paddon-Jones. “This is a natural, continu-ing cycle. Muscle-protein synthesis goes up after you eat a meal with protein and your body switches back to muscle-breakdown mode a

I

Get started Eat healthy, protein-rich

foods to support calorie-burning muscle mass and follow a moderate-calorie diet. Strength-train twice a

week to fight muscle loss. Squeeze in quickie cardio

workouts 3 times a week to hike all-day calorie burn.


few hours after you’ve eaten. Normally, the ups and downs equal out and your muscle mass stays the same.” However, eat too little protein for too long and your muscles start to shrink, eventually causing your metabolism to take a nosedive.

And new research suggests that many of us may need more protein than we realise. The current RDA is 0.8 g of protein per kilogram of body weight in the US, but several studies have found that 1 g may be more protective against age-related muscle loss. Apovian uses a slightly higher amount—1.2 g/kg of ideal body weight—to suc-cessfully help herself, as well as her patients, shed body fat and maintain lean muscle mass. According to her, if you’re 5-foot-5 and 60 kilos, you should aim for about 72 g of protein daily. While that may sound like a lot of protein, it’s doable when you break it down. 100 g of chicken provides nearly 20 to 25 g and a serving of yoghurt packs nearly 10 g.

While most of us con-sume plenty of protein, research shows that some women begin skimping on the muscle-sustaining nu-trient as they age, consum-ing less than the RDA. Cal-orie-conscious dieters also tend to cut back on protein, when they should be doing the opposite. “Cutting back causes your body to rob your muscles for energy, leaving you thinner but also flabbier and weaker,” says Apovian. “Not only does losing muscle make S

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your clothing fit poorly, but you also begin to burn fewer calories, so even if you’re eating the same amount, you can easily regain the weight you shed.” Having less muscle mass also makes you weaker, making it harder to do simple activities, so you become more inclined to crash on the couch. Eventually, the scale climbs back up and you start all over again, chipping away at muscle mass and putting the chill on your metabolism with each diet you try.

“However, keep in mind those calories still count, especially if you’re looking to shed a

Ideal Weight

(in lb) � 2.2 = Ideal Weight

(in kg)

IdealWeight

(in kg) � 1.5 =Daily

Protein Goal(in g)

Estimate your ideal weight. “If you’re a woman, start with 100 pounds (45.3 kg) for the first 5 feet in height, and add 5 pounds (2.2 kg) for every extra inch,” says Apovian. “For men, it’s 106 pounds (48 kg) for 5 feet in height, plus 6 pounds (2.7 kg) for every additional inch. However, if your ideal weight is less than 120 pounds (54.4 kg), don’t eat less than 82 g of protein daily.”

How Much Protein Do You Need?

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Caroline Apovian, MD, recommends using this formula to determine the minimum amount of protein you should eat daily to offset muscle loss—and protect your metabo-lism—while you lose weight.


few kilos,” says Dr Christine Gerbstadt, MD, RD, the author of Doctor’s Detox Diet: The Ultimate Weight Loss Prescription. “If you’re increasing protein intake, you need to cut back elsewhere.”

Case in point: In a 10-week pre-liminary study led by Apovian and Westcott, baby boomers who exercised regularly and followed a moderate-calorie diet (1,200 to 1,500 calories for women; 1,500 to 1,800 for men), while simultaneously increasing their protein intake to 1.5 g/kg of ideal body weight, lost nearly 5 times more weight than partici-pants who exercised without changing their diets. They also lost about 2 more kilos than exercisers who increased protein intake but didn’t keep calories in check. Even better: the calorie- and protein-conscious group gained more muscle, reduced their blood pressure and dropped 2 inches from their waists.


Aim for 20 to 25 g of Protein at Each MealInstead of consuming all of the day’s re-quirement of protein at one go, spread out your total daily protein intake evenly, aiming for 20 to 25 g at each meal and snack to have the greatest chance of offsetting muscle loss. “Remember, over the course of a day, there’s a natural balance between muscle breakdown and muscle building,” says Paddon-Jones. “By eating protein at regular intervals throughout the day, you’ll avoid dipping into breakdown mode for too long at one time.”

Eating protein at breakfast is especially important. “The longest period of muscle breakdown occurs at night, when you’re sleeping and not eating for hours at a time,” explains Paddon-Jones. “If you skip break-fast or start your day with a protein-light meal—like a bagel, toast or cereal—you’re

While maintaining and building lean muscle mass is the best way to keep your metabolism

humming, research shows that staying hydrated may also increase calorie burn, especially if your beverage is cold and frosty. How? Your body has to heat up icy drinks to reach body temperature, which requires energy. Making your drink of choice green or oolong tea can also give your metabolism an added boost, ac-cording to Japanese researchers. Want to painlessly burn off a few extra calories? Try our refreshing metabolism-boosting Iced Lemon-and-Ginger Green Tea.

Sip This to Spike Calorie Burn

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Metabolism-Boosting Foods

ICED LEMON- AND-GINGER GREEN TEAServes 6

Combine 6 to 7 green or oolong tea bags, 2" piece peeled fresh ginger cut into thin slices, 3 large mint sprigs, and 1 sliced small lemon in heatproof 2 qt pitcher.

Bring 4 cups water to a boil in saucepan and pour into pitcher.

Stir once and let tea bags steep 6 minutes.

Remove and discard tea bags and mint sprigs.

Add a touch of honey to tea, if desired.

Let cool 20 minutes.Add enough ice and cold water

to make 6 cups.Serve over ice in glasses

with fresh mint sprigs and lemon slices.

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Eat to Avoid Muscle Loss Mix and match these protein-rich sources to score 20 to 30 g at each meal.*

LOW PROTEIN MEDIUM PROTEIN

COCONUT1.7 g from 50 g Be it raw or otherwise, coconut is a good source of fibre, minerals, vitamins and amino acids.

PSEUDOGRAINS5 to 9 g per 1 cup (cooked)These hearty, grain-like seeds (quinoa, amaranth and buckwheat) have more protein than traditional grains.

ASPARAGUS4 g per 1 cup (chopped)This tasty veggie is a nutrient power-house. Enjoy it steamed or grilled, or toss chopped spears into salads.

TREE NUTS7 g from ¼ cup A small handful of walnuts or almonds are a great snack, mixed into yoghurt or oatmeal, or on a salad.

LENTILS7 g per cupPair dried beans (think black beans, chickpeas and lentils) with rice or quinoa for a complete-protein meal.

VEGETABLES 2 g per ½ cupMake sure you include four to five servings of veggies to your daily diet for regular intake of vitamins, minerals and proteins.

EGGS7 g from 1 eggHowever you pre-pare them, eggs and egg whites are smart fuel for your muscles.

Metabolism-Boosting Foods

*Protein amounts are approximate.

DAIRY PRODUCTS8 g from 1 cup of milk, 8 g per cup cot-tage cheese, 8 g from 1 cup yoghurtInclude 2 tall glasses of milk, low-fat cheese and a cup of Greek-style yoghurt to your diet every day. S

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missing out on flipping that muscle-building switch back on.”

Spreading out your protein becomes even more important as you rack up birthdays. “How your body reacts to protein, espe-cially with smaller amounts, changes as you get older,” says Paddon-Jones, noting that whereas a teenager’s body will jump into full muscle-building mode even with smaller amounts of protein, your body needs more—about 30 g—to maximise muscle-protein synthesis. Another bonus: protein staves off hunger, so you’ll be less likely to snack too.


Vary Your Protein SourcesWhile meat packs a lot of protein in one shot, getting your protein only from animal sources could actually speed muscle loss, ac-cording to a 2012 review by the International Osteoporosis Foundation Nutrition Working Group. Why? Meats, as well as grains like wheat and corn, are acid-producing foods that stunt muscle-protein synthesis. The good news: fruits and vegetables are alkalising and can help offset some of the muscle-robbing effects of meaty, starchy meals. “Plus, there are a lot of delicious vegetarian sources of protein,” says Gerbstadt. “Try experimenting with tofu, lentils or beans. They taste great and tend to be lower in calories.” When you opt for animal protein, avoid high-fat sources such as regular ground beef, bacon, whole milk or full-fat cheese.


Challenge Your Muscles“If you eat enough protein and stay active, you can maintain muscle mass,” says Apo-vian. “But to really build new muscle—the key to increasing your metabolism—you’ll need to strength-train too.”

“When you do resistance training, it causes a degree of microtrauma, or tiny tears, to the

HIGH PROTEIN

SPINACH15 g per 1 cup (cooked)Of all the leafy greens, spinach boasts the highest protein content. Try it sautéed with a bit of garlic.

WHEY PROTEIN24 g per 30 g approx. Add a scoop to smoothies or water for a quick protein hit. Avoiding animal products? Try soya protein powder.

FISH 28 g per 115 gBe it bekti, sardines or basa, aim at 3 to 4 servings per week.

LEAN MEAT & POULTRY 100 g from 20 to 25 g Family favourite skin-less chicken makes it easy to score plenty of protein at each meal.

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Men and women who consumed a post exercise protein drink gained more

metabolism-revving muscle mass and lost 50% more body fat than those who didn’t refuel after working out, found a study pub-lished in Fitness Management. “For about 30 minutes after exercise, muscles are especially receptive to amino acids,” says Wayne Westcott, PhD, the lead study author. “The combo we used—about 24 g of protein and 36 g of carbs—helps speed muscle repair and growth. As long as you eat close to 20 g of protein and 30 g of carbs, you’ll get similar results.” Enjoy this snack—or something similar—soon after exercise.

Refuel with Protein to Build More Muscle and Lose up to 50% More Body Fat

muscle tissue,” says Westcott. “Over the next 48 to 72 hours, your body remodels and heals that tissue with amino acids, making it stronger—or if you’re just starting out and need to gain muscle mass, the muscle slowly grows.” This throws coals onto your metabolism’s calorie-burning fire in two ways: first, the more muscle you build, the more calories you’ll burn each day. Second, the rebuilding process itself re-quires extra energy, boosting your daily calorie burn by 5 to 9%.

The great news: you don’t have to spend hours in the weight room. “Research shows that you’ll have the same muscle gains with 2 days of strength training as you’d have with 3,” says Westcott. In a recent study, participants who performed a strength-training programme twice a week for 10 weeks had the same increase in muscle mass—an average of 1.4 kg—as those who added an extra weekly session.

APPLE AND STRAWBERRY SMOOTHIEIngredients6 to 8 strawberries125 ml fresh apple juice100 g yoghurt, low fatfresh mint leaves

Method1. Cook the strawberries

in little water until soft, then drain.

2. Blend well with apple juice and yoghurt.

3. Garnish with fresh mint leaves.

NUTRITION (per serving): 153 Kcal, 11 g pro, 0.9 g fat, 37mg sodium S

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Maximise Metabolism in Minutes

Interval training— alternating between high-intensity bursts of

movement and a moderate pace—has been shown to amp up metabolism for up to 24 hours post-workout. “You don’t have to do a lot to see the benefits,” says Wayne Westcott, PhD. “Aim for 15 to 25 minutes of interval training 3 or 4 days per week.” If you’re just getting started or have a lot of weight to lose, do walking or station-ary cycling intervals, which are easier on the joints. If you want to challenge yourself, lace up your sneaks and jump rope or go for a run.

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1 Deadlift to Upright RowTA R G E T S : Lower back, butt,

thighs, shouldersStand with feet hip-width apart, knees slightly bent, and hold dumb-bells in front of thighs, palms facing body (A). Slowly hinge forward at hips, lowering torso until it’s almost parallel to floor (B). Pause, then squeeze glutes and return to standing, lifting dumb-bells to chest height and keeping elbows pointed out to sides (C). Slowly return to starting position. That’s 1 rep.

These multi-tasking moves tone multiple muscle groups simultaneously so you can turn up the burn on your metabolism in minutes. Do 2 or 3 sets of 8 to 10 reps of each move 2 times a week. Use a weight that’s heavy enough so that when you get to your last rep,

you wouldn’t be able to complete additional reps with proper form.

2 Dumb-bell Wood ChopTA R G E T S : Core, shoulders

Stand with feet hip-width apart, both hands gripping 1 dumb-bell in front of thighs. Lower into a squat, bending knees. Twist torso to right, drawing dumb-bell across body and next to right knee (A). This is your starting position. Keeping abs tight, twist torso to left to bring dumb-bell up and across body, extending arms at shoulder height (B). Slowly return to starting position. Complete reps. Repeat on opposite side.

Cut Your Workout Time in Half

A B C

A B

Metabolism-Boosting Workout

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4 Plie Squat with Biceps CurlTA R G E T S : Butt, thighs, biceps

Stand with feet slightly more than hip-width apart, toes pointing out. Hold dumb-bells in front of thighs, palms facing away from body (A). Slowly lower into a squat, bending knees and keeping back straight and chest upright, while curling dumb-bells toward chest (B). Press through heels and squeeze glutes while straightening legs and lowering weights back to starting position.

3 Single-Arm Row to Kick-BackTA R G E T S : Triceps, upper back, legs

Come into a lunge on left leg, left knee bent and left hand on left thigh. Extend right arm toward floor, holding 1 dumb-bell in right hand (A). Bend right elbow and raise dumb-bell toward shoulder (B). Straighten elbow and extend arm behind you (C). Bring dumb-bell back to side, then lower it to starting position. Complete reps. Repeat on opposite side.

5 Side Lunge with Overhead Press

TA R G E T S : Legs, butt, shouldersStand holding 1 dumb-bell with both hands at chest level. Take a big step to right and slowly lower into a side squat, keeping chest lifted, weight in heels and knees behind toes (A). Press into right heel and come back to standing, stepping right foot next to left foot while extending arms and pressing weight overhead (B). Immediately step to left and lower into a side squat on that side (C). Alternate sides for each rep. l

—With nutritional inputs from Ishi KhoslaA

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A G A I N

N E V E R

fall illOur immune system is made up of a

powerful platoon of soldiers that fend off invading microbes—and even cancer cells.

“How efficiently we do it is determined both genetically and developed over time

with your exposure to germs,” says Dr Suranjit Chatterjee, senior consultant,

Internal Medicine, Indraprastha Apollo Hospital, New Delhi. But that doesn’t

mean your lifestyle does not count. Diet, exercise, sleep and your mental well-being have key roles in keeping your

immune system in top order. Read this protection plan and fight back.

by Kathakoli Dasgupta

Special 75

thissue!


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BOOST YOUR IMMUNITY

DOMOVE A LOTwhen researchers compared sedentary people with those who walked briskly almost every day, they found that the inactive group took twice as many days of sick leave in 4 months as compared to the active one. “Your body flushes out toxins through sweat,” says Preventionadvisor and Pune-based Reebok master trainer Nisha Varma. Plus, exercise temporarily raises our body temperature and some pathogens that cannot survive even a slight change in temper-ature are destroyed. “Exercise also induces a temporary boost in the circulation of killer cells and antibodies helping destroy the invading bugs,” says Varma. After your workout session, the immune system generally returns to normal within a few hours, but consistent, regular hours, but consistent, regular

exercise seems to make exercise seems to make these changes these changes

a bit more a bit more long-lasting. long-lasting. Exercise Exercise at least 30 at least 30 minutes a day minutes a day and include and include both cardio and both cardio and strength trainstrength train-

ing. Do yoga for deep ing. Do yoga for deep breathing to help relax breathing to help relax your immune system. your immune system.

DOPRACTISE GOOD HYGIENE

AVOIDPOPPING ANTIBIOTICSresearchersresearchers found that certain patients taking antibiotics had patients taking antibiotics had reduced levels of cytokines, the reduced levels of cytokines, the

hormone messengers of the hormone messengers of the immune system. When your immune system. When your immune system is weak, immune system is weak,

you’re more likely to develop you’re more likely to develop resistant bacteria or be prone resistant bacteria or be prone to falling sick. “Besides, to falling sick. “Besides,

they wipe out the healthy gut they wipe out the healthy gut bacteria, downing your defence bacteria, downing your defence further,” adds Dr Debasis Datta, further,” adds Dr Debasis Datta, consultant gastroenteroloconsultant gastroenterolo-gist, Fortis Hospitals, Kolkata. gist, Fortis Hospitals, Kolkata. Remember, your body does a Remember, your body does a pretty good job of defending pretty good job of defending itself. “It needs medicines only itself. “It needs medicines only

when things go out of control. when things go out of control. So take antibiotics only for bacSo take antibiotics only for bac-terial infections (on prescription) terial infections (on prescription) and finish the entire course,” and finish the entire course,” adds Chatterjee. adds Chatterjee.

AVOIDSMOKING

EATCRUCIFEROUS VEGETABLES

EATFUNGInew studies show that mushrooms increase the production and activity of WBCs, making them more aggressive—a good thing when you have an infection. And it’s not just the exotic fungi (shiitake and maitake) that pack the punch, even good old button mushrooms are enough. “To get the best benefits, avoid overcooking or deep frying. Use as a filling for sandwiches or mix in salads,” says Neelanjana Singh, nutrition consultant at PSRI Hospital and the Heinz Nutri Life Clinic, New Delhi.

deep frying. Use as a filling for sandwiches or mix in salads,” says Neelanjana Singh, nutrition consultant at

DOMOVE A LOT

DOPRACTISE GOOD HYGIENEunwantedunwanted germs force your immune system to struggle and fight constantly—sending it into a hyperactive mode. “And hygiene habits constantly—sending it into a hyperactive mode. “And hygiene habits like washing hands, taking a bath, brushing teeth, keeping cuts co-like washing hands, taking a bath, brushing teeth, keeping cuts co-vered, stops bad bugs from assaulting you,” says Sushum Sharma, vered, stops bad bugs from assaulting you,” says Sushum Sharma, HOD, Internal Medicine & director, Preventive Health Program, Max HOD, Internal Medicine & director, Preventive Health Program, Max Healthcare, New Delhi. Similarly, make sure your skin is moisturised Healthcare, New Delhi. Similarly, make sure your skin is moisturised

and hydrated—not dry and cracked. Why? Because your skin is and hydrated—not dry and cracked. Why? Because your skin is your first line of defence, penetrable only by cuts and abrasions. your first line of defence, penetrable only by cuts and abrasions.

AVOIDPOPPING ANTIBIOTICS

AVOIDSMOKING research shows that nicotine in cigarettes impairs the immune system. “Smoking also damages the hair-like cilia that inhibit mucous production in the upper respiratory tract,” says Chatterjee. So dirt, environmental pollutants and toxins from cigarette smoke remain in the lungs. In response to the presence of excess irritants, mucous cells in the lungs become stimulated to produce more mucous than they normally would. But with damaged cilia, the lungs have no means of expelling it, resulting in an unproductive cough. And this ups the risk of frequent respiratory infections or chronic bronchi-tis or even COPD. Smoking cessation can undo the damage to cilia in just a few days. Remember, second-hand and third-hand smoke weakens the second-hand and third-hand smoke weakens the immune system too. So kick the butt and encour-age people around you to do so too.

EATCRUCIFEROUS VEGETABLESbroccoli, cauliflower, arugula, bok choy, Brussels sprouts all contain a special nutrient sulforaphane which is actually responsible for their pungent flavour. Sulforaphane boosts the liver’s activity to flush out carcinogens. These also contain an-tiviral and antibacterial agents that keep you disease-free. “Lightly steam to release maximum amounts of sulforaphane,” says Singh. Add these to soups or salads or enjoy stir fried.

EATFUNGI


EATEAT


DOSTAY HAPPYresearchers say that positive emotions associated with laughter reduce stress hormones and help increase certain immune cells. In fact, a study conducted at Loma Linda University School of Medicine found that healthy

adults who watched a funny video for an hour had significant increases in immune system activity. Also studies show that optimists tend to live longer than pessi-mists. Negativity, on the other hand tends

to lower your defences. A University of Michigan study found that when you

are upset, your Immunoglobulin A (an antibody crucial to immunity)

drops and T-cells slow to a crawl. “One reason for this could be that optimists take better care of themselves. Plus, of

course stress weakens immunity,” explains Chatterjee. So watch your

favorite comedies and laughter shows, catch up with pals who make you laugh. Also, look for reasons—however small—to feel lucky every day. Lightening up can really light up your immune system.

AVOIDCONFLICTS AND STRESSit’s no coincidence that you tend to catch a cold after a big work deadline. There is compelling scientific evidence that chronic stress can lead to a lower natural killer cell count, sluggish killer T-cells and diminished macrophage activity, weakening immune system response. “A stressful situation may be unavoidable, but you can change your response to it so it’s not overwhelm-ing,” says Dr Sameer Malhotra, HOD, Mental Health and Behavioural Sciences, Max Healthcare, New Delhi. So let off steam. “Engage in activities

that relax you: listen to music,

meditate, go for a walk, chill out with

pals,” Malhotra adds.

EATROOT CROPSyour skin acts as a physical barrier against bacteria, vi-ruses and other undesirables. To stay strong and healthy, your skin needs Vit A. “This nutrient plays a crucial role in the production of connective tissue, a key compo-nent of skin,” explains Prevention columnist and Mumbai-based dermatologist Rekha Sheth. One of the best ways to get this vitamin is from foods containing beta-carotene that your body con-verts to Vit A. “Sweet potatoes, carrots, yams (as well as orange veggies like pump-kin and carrots) are super sources,” says Singh.


EATFATTY FISHa study by Britain’s Institute of Human Nutrition and School of Medicine found that Omega-3s increase the activity of phagocytes—cells that eat up bacteria and fight flu. “Besides Omega-3s are responsible for making up the cell membrane where they modulate cell signalling for an immune response,” Sharma. Preferably, go for small fish such as sole, mackerel, black pomfret, wild salmon, sardines and small tuna (in cans). The larger ones build greater concentration of contaminants in their bodies. “Consume about 2 to 3 servings per week.” says Singh.

DOGET A MASSAGEcall it healing touch. Massage doesn’t just leave you feeling pampered. It boosts immunity too. Studies done at the Cedars-Sinai Medical Center in Los Angeles and at the Group Health Research Institute in Seattle found that a 45-minute massage spiked lympho-cyte counts. It also reduced substances that cause inflam-mation and trigger allergies and asthma, and it lowered stress hormones. “Try to get a massage by a professional once a month,” says Varma. “And on other days, pour out some cold-pressed coconut oil and massage your body before a bath,” adds Dr Geetika Mittal Gupta, medical director, ISAAC, New Delhi.

AVOIDSUGAReating too much sugar makes you prone to sniffles too. Sugar inhibits phagocytosis, the process by which viruses and bacteria are engulfed and chewed up by WBCs. A study in the American Journal of Clinical Nutrition found that eating 100 g of sugar (think three cans of cola) significantly hampered the ability of WBCs to kill bacteria for up to 5 hours afterward.

AVOIDSUGAReatinginhibits phagocytosis, the process by which viruses and bacteria are engulfed and chewed up by WBCs. A study in the American Journal of Clinical Nutritionof sugar (think three cans of cola) significantly hampered the ability of WBCs to kill bacteria for up to 5 hours afterward.


DOHAVE MORE SEXgood sex just got better. Science proves that it boosts immunity. According to researchers in Wilkes-Barre Pennsylvania, your body pro-duces higher levels of immunoglobulin, an antibody that can thwart colds and flu, when you have sex two to three times a week. Besides sex is a stress buster. “It releases a cocktail of happy chemicals that have a positive effect on your cerebral (and physical) ambience and seem to dispel the disease-and-stress-inducing negative chemicals,” says Dr Jitendra Nagpal, senior consultant psychia-trist, Moolchand Medcity, New Delhi.

AVOIDBAD FATSsat fat doesn’t just clog up your arteries. It stops T-cells from recognising damaged or mutated cells. According to a study in the American Journal of Clinical Nutrition reducing fat content to 20% in healthy volunteers for 3 months improved their natural killer cell activity that destroy malignant cells. Cut your total fat intake to no more than 25% of daily calo-ries—and go for the good fats (avocados, olive oil, almonds, walnuts).

EATYOGHURTwhen a nasty microbe hitch-hikes a ride into your body a nasty microbe hitch-hikes a ride into your body through your food, the gut releases enzymes and acids to through your food, the gut releases enzymes and acids to destroy it. Plus, troops of healthy bacteria also take on bad destroy it. Plus, troops of healthy bacteria also take on bad bugs to keep you infection free. And probiotic foods help bugs to keep you infection free. And probiotic foods help to up the friendly bacteria count. Have a cup of live yoghurt to up the friendly bacteria count. Have a cup of live yoghurt (not frozen or with preservatives) daily. Good bacteria is also (not frozen or with preservatives) daily. Good bacteria is also destroyed after a course of antibiotics or due to infections, so destroyed after a course of antibiotics or due to infections, so make sure to fix the loss with probiotic foods or probiotic make sure to fix the loss with probiotic foods or probiotic supplements. “Gut-friendly bugs use prebiotics or fibre as supplements. “Gut-friendly bugs use prebiotics or fibre as their main food source, so load up on fruits, veggies their main food source, so load up on fruits, veggies and wholegrains,” says Dr Kamala Krishnaswamy, former director of National Institute of Nutrition. Aim to get about 30-40 g fibre a day.

DOADOPT A PET

AVOIDLATE NIGHTS

EATKIWIS


DOHAVE MORE SEX

AVOIDBAD FATS

EATYOGHURT

DOADOPT A PETdogs and cats create contact with many harmless germs your immune and cats create contact with many harmless germs your immune system needs to get to know (especially in the growing years), accordsystem needs to get to know (especially in the growing years), accord-ing to Mark Liponis author of UltraLongevity: The Seven Step Program UltraLongevity: The Seven Step Program for a Younger, Healthier You. Unexposed to the right mix of germs, your . Unexposed to the right mix of germs, your immune system starts reacting to all kinds of innocent things like immune system starts reacting to all kinds of innocent things like pollen, dander, mould, and so on. Need another reason to get a pooch?pollen, dander, mould, and so on. Need another reason to get a pooch?

AVOIDLATE NIGHTSwhen you are in deep slumber, your body is releasing hormone messengers cytokines. One reason why you wake up feeling refreshed after a good night’s sleep is because you’ve replenished your body’s immune warriors and are raring to go. Poor sleep is associated with lower immune system function and reduced numbers of killer cells that fight germs. Killer cells also combat cells that divide rapidly, as they do in cancer. Lower their numbers and you may be at greater risk for the illness. “Adults need between 7 and 9 hours of uninterrupted snooze time every night,” says Dr Tanvir Reza, consultant pulmonologist at Columbia Asia, Kolkata. “Go to bed and wake up at the same time each day, adopt sleep-time relaxing rituals like dimming the lights, taking a bath, reading a book to cue your body to sleep.”

EATKIWISfruits are excellent sources of anti-oxidants and minerals that are crucial for the immune system. So you should heap your plate with plenty of colourful servings of fruits. Superfruit kiwi is rich in Vitamin C which is an im-portant immune-boosting nutrient, as well as in Vitamin E, which, helps increase your body’s T-cell count. “One kiwi gives you almost a day’s worth of Vit C,” says Mumbai-based nutritionist Naini Setalvad.

relaxing rituals like dimming the lights, taking a bath, reading a book to cue your body to sleep.”

are excellent sources of anti-oxidants and minerals that are crucial for the immune system. So you should heap your plate with plenty of

relaxing rituals like dimming the lights, taking a bath, reading a book to cue your body to sleep.”

are excellent sources of anti-oxidants and minerals that are crucial for the immune system. So you should heap your plate with plenty of


EATMEATSthey are a good source of iron and zinc both of which are important for T-cell development and function. “Besides, meats are sources of bio-available heme iron (a form of iron that is more readily ab-sorbed by the body than iron found in plant foods),” says nutritionist Ishi Khosla, Prevention advisor. The American Institute for Cancer Research and the American Dietetic Association recommend limiting red meat to 250 g a week. Prepare meat in healthy ways—bake, roast or broil. —With inputs from Shweta Mittal

DOMAKE FRIENDSin one study, researchers who monitored 276 people between the ages of 18 and 55 found that those who had 6 or more connections were four times better at fighting off the viruses that cause colds than those with fewer friends. Don’t let a jam-packed workday or hectic schedule get in the way of your friendships. Catch up over weekends, or of your friendships. Catch up over weekends, or email/text your friends at the end of the day to stay in touch when you’re too busy to call up.

AVOIDPILING ON KILOSaccording to an article in the Journal of American Medical Association over-weight women were 8 to almost 10 times more likely to have a hyperac-tive immune system—as demonstrated by high levels of CRP than women of healthy weight, even if they were physically active. Also, reduce those extra inches around the belly. A study published in the Journal of Epidemiology showed that Epidemiology showed that Epidemiologyeven with normal weight, having a waist measure-ment as large as one’s hip measurement was linked with higher levels of immune hyperactivity.

sorbed by the body than iron found in plant foods),” says advisor. The American


SUPPLEM ENTS TO BOOST YOUR

IMMUNITY

EATMEATS

DOMAKE FRIENDS

AVOIDPILING ON KILOS

➜ EchinaceaThis powerful herb is often used to prevent and fight colds, but can do much more for your system. It can stimulate your immune system to produce more T-cells and strengthen them to fight invading germs.

➜ AshwagandhaThis traditional herb is effective when taken with cow’s milk. A study compar-ing blood samples of volunteers before and after consuming Ashwagandha in milk showed a marked increase in the number of certain immune cells.

➜ Ginkgo BilobaA powerful anti-oxidant that improves blood flow and maintains Omega-3 fatty acid levels in the body. Its anti-oxidant effect helps to boost the immune system.

➜ ZincZinc is a great cancer Zinc is a great cancer fighter and immunity booster, especially in the elderly. It increases the elderly. It increases production of WBCs and production of WBCs and helps them fight harder. helps them fight harder. Some studies show that Some studies show that 30 mg of zinc taken at 30 mg of zinc taken at the very start of a cold will shorten it by cold will shorten it by about half a day.

➜ GinsengThis root is known to boost the number of immune cells in the body. A study of 323 people over four months showed that those who took ginseng every day had a lower frequency of colds. It is available in capsule form.

➜ TriphalaThis ayurvedic supplement contains amla, haritaki and vibhitaki, all of which are known to have immune-modulating effects, according to Dr Issac Mathai, medical director, SOUKYA International Holistic Centre, Bengaluru.

Do check the ingredients and warning in detail. Get your healthcare provider to take a look at the label. “Also keep in mind that a balanced diet that aids good digestion is important for supplements to be effective,” adds Khosla. Khosla. Caution:Caution: Excess zinc can be Excess zinc can be immune-suppressive. Herbs and other immune-suppressive. Herbs and other

supplements can be supplements can be contraindicated for contraindicated for

pregnant women, pregnant women, nursing mothers and nursing mothers and those with other those with other

medical conditions or medical conditions or already on some medicaalready on some medica-

tion. So check with your doc before you

pop one. pop one.

Ramp it Up With Pills & Potions“While a healthy, balanced diet and regular aerobic exercises are the ideal immu-nity-builders, health supplements help when you are low on immunity. But do con-sult your doc and read the label carefully before using them,” says Dr Ashutosh Shukla, head, internal medicine, Artemis Health Institute, Gurgaon. Here’s a quick look at some of the most effective supplements available. —Cynthia John


VACCINE S A ND IMMUNITY

Many vaccine-preventable diseases are highly contagious and cause severe ill-nesses and even death. Vaccines result in antigenic stimulus, when injected. This

means that your immune system (all the T- and B-cells) is activated against this disease. Because kids don’t have a highly-developed immune system, they need to be vaccinated as per the WHO recommendation. Even though adults are less at risk from bad bugs, they need to be vaccinated against some potentially fatal conditions such as tetanus and diphtheria. Adults typically need vaccines because many of the vaccines taken by infants now may not have been available or common when they were babies. So they must get the shots when there is no knowledge about previous vaccination or no evi-dence of previous infection,” says Dr Santosh Atmanand Revankar, Consultant Physician and Diabetologist, Columbia Asia Referral Hospital, Bengaluru. —Cynthia John

Calling the Shots

VAC C I N E W HO N E E D S IT D O SAG E

Influenza vaccineAnyone older than 6 months

1 dose a year

Tetanus, diphtheria and acel-lular pertussis (Td/Tdap) vac-

cination

Adults with an unknown or incomplete history of com-

pleting the series

3 doses and a booster every 10

years

Varicella (chicken pox)All adults without previous immunisation, who have not had an infection of varicella

2 doses

Human papillomavirus (HPV) Girls and women over 11 3 doses

Herpes zoster Adults over 60 1 dose

VAC C I N E D O SAG E

“Depending on risk factors that are medical, occupa-tional or lifestyle-

related, a few other vaccines may be recommended,” says Revankar. Here are some:

Pneumococcal

One dose, recommended for those above 65 years, and those with chronic

obstructive pulmonary disease, congestive heart failure

Meningococcal One or more doses

Hepatitis A Two doses

Hepatitis BThree doses for adults who have not taken it at birth and those who tested negative

in Hep B blood test

Source: Dr Santosh Atmanand Revankar


FOODS TH AT HEA L

Foods that Calm theImmune SystemYou don’t want your immune system to go on an overdrive damaging healthy tissue leading to illnesses such as heart disease, diabetes, auto-immune diseases and cancer. Try these foods to fight inflammation.

TURNIPSAFALFA ONION

YAMBEETROOT BOK CHOYBOK CHOY

SPINACHSPINACH GARLIC CABBAGE

GINGER CELERY ZUCCHINI


MEET YOURFUTURE

M E DIC A L B R E A K T H ROUG H

Calvin Harley, PhD, recently glimpsed the possible future of medicine—and maybe a forecast of his own mortality.

It was 2010, a tumultuous year for Harley as he helped launch a start-up biotech company. “I was under a lot of stress, wasn’t doing much exercise and had gained a bit of weight,” he says. In the midst of the craziness, he subject-ed his blood to a series of tests that measured the length of his telomeres—segments of DNA at the ends of chromosomes. As a pioneering researcher who began studying telomeres at McMaster University in Canada during the 1980s, he’d been among the first to undergo

such testing decades ago. But advances that have recently made tests faster, cheaper and more consistent allowed him to spot a trend: his telomeres were rapidly getting shorter.

If you don’t know the significance of having short telomeres (or even what they are), you’re likely to be hearing a lot more about it soon, partly due to scientists like Harley. In 1990, he and colleagues had published a groundbreak-ing paper in the US journal Nature connecting telomere shortening to ageing in human cells. More recently, studies have linked telomere length to an array of chronic age-related conditions, including cardiovascular disease,

Cutting-edge science is unlocking the anti-ageing secrets of telomeres—tiny segments of DNA that may reveal breakthrough insights into staying healthy and living longer.

by Richard Laliberte illustrations by Sinelab

Located at the tip of each chromosome, telomeres

protect your genetic informa-tion from damage.

Special 75

thissue!


diabetes, osteoporosis, osteoarthritis, in-fections, and Parkinson’s and Alzheimer’s diseases, along with some forms of cancer. Discoveries related to telomeres, ageing and health have been so significant that one of Harley’s Nature co-authors went on to share the 2009 Nobel Prize in Physiology or Medi-cine for her work in the field.

Knowing all this while pondering his test results, Harley decided to make some changes. He started running more and eating a healthier diet. He lost 10 pounds (4.5 kg) and eased up at work. Measuring his telomeres every 3 to 6 months since, he’s noted another trend: “More recently, my telomeres have increased in length.”

Such stories could become commonplace in the next 3 to 5 years—and Harley has an interest in seeing that happen. The company he co-founded, Telome Health, is one of at least three around the world—others are in Spain and Canada—that offer telomere tests. (Right now the test is available to individuals through their doctors.)

But what telomere length means for any given person isn’t entirely clear and a lot of questions remain unanswered. What does the length of our telomeres really say about our health? Can lengthening them lead to longer life? How much can we control them? And most important, what can we do to build on breakthrough discoveries about telomeres, ageing and disease to improve our well-being and live healthier longer?

unwinding the ageing clockTelomeres are like the little caps at the ends of shoelaces that prevent the laces from un-raveling. In this case, they prevent rod-like chromosomes from fraying and tangling with other chromosomes. Without telo-meres, genetic information would degrade, causing cells to malfunction, increasing the risk of disease or even hastening death.

Every time a cell divides, its telomeres get a little shorter. Years of replication can eventually wear telomeres down so far that cells can’t divide anymore, and they become dormant or die. As more tissues have trouble rejuvenating, the body follows the cells, ageing and eventually breaking down. In short, your cells have an ageing clock built into them. But your chronological age in years doesn’t set the clock—your biological age in telomere length does.

In the largest study on telomere length and health to date (it matched telomere measurements with electronic medical re-cords and other data on more than 1,00,000 adults of different ages), the 10% of people with the shortest telomeres were almost 25% more likely to die in 3 years than people with longer telomeres. “What we don’t know is whether telomere length is a passive marker of health and ageing or if it actively determines things like whether you’re going to be susceptible to heart disease or how long you’ll live,” says study leader Catherine Schaefer, PhD, director of the research prog-ramme on genes, environment and health at the Kaiser Permanente Division of Research in Oakland, CA. Either way, the association is significant. “Finding out you have short telomeres isn’t the same as getting a death sentence,” Schaefer says. “But the increase in risk is about the same as if you smoked a pack of cigarettes a day for 30 years.”

In theory, if telomeres don’t shorten, cells might become immortal. And research sug-gests a way that might happen. For most of our adult lives, telomeres seem to stay fairly stable, shortening mostly after middle age. But at any given age, there is a lot of varia-tion in telomere length between individu-als. Some people’s telomeres are from two to three times longer than other people’s. Studies find that 15 to 25% of people’s telo-meres actually lengthen, on average, over 2 to 6 years—though not much beyond that. Studies suggest that when telomeres are

How Stress May Affect YourTelomeres

lengthier to start with, they tend to change less with time. Telomerase plays a role. This enzyme lengthens telomeres and prevents them from eroding. In fact, cells produce more telomerase to prevent the shortest telomeres from going critical. Could enough telomerase prevent cells from dying?

the cancer connectionIt stands to reason that activating telomer-ase might lengthen telomeres and promote better health. In a European study, mice that were genetically engineered to lack telom-erase aged fast and died young. But when some of these mice had their telomerase turned back on, the effects of ageing were dramatically reversed and they bounced back to health.

A nutraceutical supplement called TA-65, already on the market, is purported to activate telomerase in hopes of produc-ing similar effects. Its active ingredient is a root extract of Astragalus membranaceus,

a plant often used in traditional Chinese medicine. In a 2010 study, adults avera-ging age 63 who took the supplement had proportionally fewer short telomeres after a year. Despite lacking a control group, “it was a good paper,” says Dr Richard Cawthon, MD, PhD, a research associate professor of human genetics at the University of Utah whose innovations in telomere testing have helped spur a flurry of recent research. “But whether taking a telomerase activator will help humans stay healthy or live longer is not yet known.” In fact, it may be danger-ous. Though the study found no adverse side effects, “I would be certain to be very safe about cancer risks,” Cawthon says. “If telomerase activators raise the risk of cancer (a theoretical but unproven possibility), then, in principle, a therapeutic regimen that combines telomerase activators and in-terventions to lower cancer risk may prove optimal for health and longevity.”

The reason for his concern: unlimited cell growth is a hallmark of cancer, and

STRESSED OUT Pioneering research found that extreme stress can short-en telomeres by the equivalent of 10 years of ageing, possibly like this artistic rendering.

STRESSED BUT EXERCISINGThis representation reflects the results of one study that determined that vigorous exercise prevents stress-related telomere shortening.


studies have associated cancer with high telomerase activity. In fact, some researchers propose that looking for pumped-up telomerase levels might be a way to diagnose cancer; animal studies have even tried suppressing telomerase to fight tumours. Yet, at the same time, recent Eu-ropean research finds that when mice are genetically treated to ramp up telomerase, they lengthen their short telomeres, age more slowly, stay healthy longer, and extend their lives by as much as 24%—without get-ting more cancer.

“Processes that make tissues get old may be part of the same processes that protect us from tumours,” says Christine Parks, PhD, an epidemiologist at the National Institute of Environmental Health Sciences. “There may be trade-offs and we need to learn more.”

seven steps to a longer lifeFortunately, there’s good evidence that you can protect or lengthen telomeres without interventions from genetic engineering or telomerase-activating compounds. Though research on interventions is in its infancy, at least four human studies suggest that ac-tively making lifestyle changes can naturally boost telomerase activity.

tame tensionPioneering research published in 2004 found that telomeres of women under the greatest strain were shorter by the equivalent of 10 additional years of ageing, compared with those of low-stressed women. More recent studies have suggested that telomeres pro-gressively shorten as job-related stress and burnout crank higher. “But women who worked part-time or were retired had some-what longer telomeres in one study,” says Parks, who co-authored the research. “That suggests telomeres may be able to recover from chronic stress.” Relaxation techniques

have been shown to help. In a recent study of people who were highly stressed from caring for a loved one with dementia, calm-ing yoga and meditation boosted telomerase activity by 43%.

put on running shoesPhysical activity works to extend telomeres by both helping us blow off stress and boost-ing telomerase activity, say preliminary studies, though not all research confirms a telomere-stretching effect. But in one recent study, moving a single increment higher on a stress scale, like a last straw, made post-menopausal women 15 times more likely to have short telomeres—unless the women exercised, in which case those risks van-ished. Researchers also tracked how much activity it took to make a difference. Their finding: exercise benefits kicked in after 42 minutes of vigorous exercise over 3 days—14 minutes a day.

have plenty of wholegrainsResearch links fibre, especially from cereal, to longer telomeres in women. That may be partly because folic acid, which fortifies enriched grain products such as breads and cereals, is thought to help protect DNA, including telomeres. Other

research finds that levels of folate appear related to telomere length in men. But re-searchers think that anti-inflammatory and anti-oxidant properties of wholegrains and plant-based foods in general help explain the effect as well.

“ Exercising just 14 minutes a day

reduced stress-related telomere shortening in post-menopausal women.”


watch your weightThe relationship between weight and telo-mere length appears to be complex. “We’ve found that people with a higher body mass index tend to have longer telomeres,” says Schaefer. But other studies have found the opposite. Age and other factors may play a role. In one study of women ages 35 to 74, yo-yo dieting and gaining pounds after age 30 were associated with truncated telo-meres. “Obesity causes chronic inflamma-tion, which produces oxidative damage, and telomeres are sensitive to that,” says Parks. (Oxidation is a process in which oxygen trig-gers chemical reactions in the body that can damage cells and tissues.) “The longer you’re overweight, the more damage may occur,” Parks says. “Evidence suggests obesity may accelerate ageing.”

eat anti-oxidant-rich foodsAnti-oxidants such as Vitamins C and E are also thought to protect telomeres from oxidative damage. In one study, women who got high amounts of these nutrients in food tended to have longer telomeres. Get-ting enough Vitamin D appears related to longer telomeres as well, probably due to its anti-inflammatory properties. You could get these from food or supplements.

eat fish twice a weekStudies have found that taking Omega-3 fatty acid supplements for 4 months was associated with longer telomeres in blood cells. More recent research by the same team suggests that Omega-3s, found in fatty fish such as salmon, may protect telomeres by re-ducing inflammation and oxidative damage.

add up benefitsCombining healthy habits may magnify their telomere-lengthening benefits. In one study, men with prostate cancer who medi-tated, ate a low-fat diet including whole grains, walked 30 minutes 6 days a week and took supplements of fish oil and Vitamins C

and E boosted their telomerase activity by 29 to 84%. Unlike expensive therapies such as telomerase activators, “exercise and medita-tion are free,” Cawthon says. “And they’re available for everybody.” l

—With inputs from Nitya Ramachandran and Kathakoli Dasgupta

The India PictureCurrently, telomere testing is available at select hospitals in India to only diagnose genetic condi-tions. “Known as deletion test, it is prescribed as part of diagnostic tests to assess the genetic cause of intel-lectual retardation in kids,” says Dr SJ Patil, consultant, Clinical Genetics, Centre for Molecular and Metabolic Diagnostics & Research, Narayana Hrudayalaya Health City, Bengaluru. India will have to wait much longer before tests to measure telomere length to assess health and longevity become available here. Prof Samir K Brahmachari, founder-director, CSIR-Institute of Genomics and Integrative Biology, New Delhi, a stalwart in the field of telomere research in India feels that more scientific evidence to show the link is required to sanction the need for the testing. “Besides, the tests currently available seem to give approximate measurements, not accurate ones,” he adds. However, experts do emphasise the importance of healthy habits for a long, healthy life. “There’s enough evidence to show that exercise, stress reduction and nutritious foods are key ingre-dients of a long life, even if not telo-mere length, so go ahead and follow that Rx,” says Dr Sunita Bijarnia, clini-cal and metabolic geneticist, Center of Medical Genetics, Sir Gangaram Hospital, New Delhi.


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What’s on the menu for top doctors? We spoke to

A s a physician, I’m used to my pa-tients asking, “What would you do if you were me?” when we’re dis-

cussing treatment options. Over the past few years, though, they’ve begun making additional inquiries. “What do you do to stay healthy? Do you eat fat? Sugar? Do you cook?” They see me as someone who has a lifestyle similar to theirs, with a family and a demanding job, but who also has insider knowledge of what really works (and what doesn’t). I realised people want to learn more from their doctors—not only what science has found to be effective but what they do in their own lives.

I was set on my own path to nutritional awareness after becoming frustrated with my own health. As a medical student, I had limited understanding of nutrition. I was

those who’re in the business of keeping you healthy and got some delicious answers.

DOCTORSWhat

Really Eat


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Yswayed by the ‘fat-free’ craze of the ’80s, so I loaded up on carbs and avoided fatty foods. I exercised aggressively and didn’t concern myself with calories, protein or healthy fats. Honestly, I didn’t even know that I needed to worry about those things.

I patted myself on the back when I had popcorn for dinner or a green salad with fat-free dressing for lunch. I knew to stay away from junk and fried food, so I thought I was a healthy eater. Between work and family, I was on a stress roller coaster, but I continued trying to sustain myself on low-calorie, low-fat foods.

Fast-forward a few years to when the payback began. At the age of 28, I battled weight gain, acne and hor-monal irregularities. My hair, which

was once my crowning glory, started coming out in chunks. I actually had bald patches!

Around that time I became inter-ested in traditional Chinese and Ayurvedic medicine, and this led to one of those personal “aha!” moments. Both

place great importance on nutrition and it quickly occurred to me that my high-sugar, low-protein and very-low-fat diet was making me sick. One thing led to another, and I immersed myself in nutri-tion research. I learnt about the benefits of Omega-3 fatty acids, the importance of olive oil, the roles insulin production and inflammation play in disease and how the right foods could control both. I pumped up my protein intake, cut back on refined carbs and welcomed nuts, avocados, olive oil and, yes, even cheese and butter back into my life. I learnt to cook, rediscovered the pleasures of food and found that healthy eating doesn’t mean deprivation.

Within a few weeks of changing my diet, I had more energy. I lost weight, and my skin cleared up. Within 2 years, my hair was just as lush as it used to be.

Once I’d healed myself, I wanted to share what I had learnt. I trained to be-come an integrative physician, studying

“Within weeks of changing my diet, I had

MORE ENERGY. I lost weight and my

skin cleared up.”


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under Andrew Weil, MD, who was among the first to embrace holistic health. Today I’m the medical director of my own holis-tic health practice in Atlanta, making food a part of both prevention and cure.

I make sure I follow some basic eating principles, like these.

1. A pound of produce a day It’s not difficult at all. A large apple can easily be a third of a pound. Tomato sauce counts. So do beans and lentils. Studies show that people who have a high intake of fruits and vegetables weigh less and are protected against developing cancer and heart disease.

2. Consume lean proteinMy diet emphasises plant foods but in-clude some dairy, meat, poultry or fish. I try to have fish twice a week; plenty of plant-based protein, such as lentils; and small amounts of lean meat. One Harvard study found that limiting red meat intake to no more than 300 grams per week could prevent 1 in 13 early deaths in women.

3. Don’t be afraid of fat Fat is an integral component of every cell in our bodies. It helps absorb fat-soluble nutrients from low-fat foods, keeps skin

and hair healthy, and makes the brain work more efficiently. And fat makes food taste good. The key is in choosing good fats, such as olive oil. Even the most ar-dent vegetable lover will agree: a little olive oil, Parmesan, toasted nuts or even—wait for it—butter on top of steamed as-paragus makes the veggie more flavourful.

4. Pair carbs with protein or fatCarbohydrates are the body’s preferred source of energy, but when they’re eaten by themselves, they get turned into glu-cose faster than they would if paired with something that slows digestion, such as a slice of cheese or some oil and vinegar on a salad. Eaten alone, carbohydrates cause a spike in insulin levels, which is followed by a blood sugar crash that only leaves you hungry for more.

“Eaten alone, carbohy-drates cause a spike in

INSULINfollowed by a blood

sugar crash”

Adapted from What Doctors Eat, by Tasneem Bhatia, MD, and the editors of Prevention. Copyright © 2013 by Rodale Inc. Published by Rodale Inc. To purchase, go to whatdoctorseat.com or bookadda.com.


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I ’ve always been a healthy eater. Somehow, my system just knew what to eat and what not to. And then I

gained knowledge and experience. When you’re telling people what they can do to make their lives better, you do better things. For one, I eat more consciously—I’ve been doing so for almost two decades now. Through my learnings as a homeo-path and my experiences with running a holistic healing centre, I’ve realised how to fine tune these and strike a balance. There is, I believe, a synchronicity to my life, whether in how I handle my personal

life or work or how I eat and look after myself. You need to let yourself go with the flow but you also need to strike a balance with discipline.

These are some of the things I’ve learnt as far as food goes.

1. No one cuisine is better than the othersI have patients all over the world—people who’ve grown up eating a certain kind of food that may sound sinful to others. If you’ve been brought up on a certain kind of diet, to dramatically alter it is shocking to the system, instead of being good for it. We need to educate ourselves to under-stand ours better and thereby be able to modify it to make it healthier for us. Where I come from, fried fish is a staple and I love it. I give in ever so often, but since I don’t eat fried foods otherwise and because fish is good for us, I know I’m doing alright.

2. Tank up on veggies Traditionally, most diets, especially cui-sines from various parts of our country, are not high on salads, but nothing beats

“Dramatically altering your diet is

SHOCKING

to the system instead of being good for it.”


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raw vegetables to help your system work better. So, upping the salad intake is an absolute must. The nutrition, whether in terms of fibre or vitamins and minerals that you get from fresh vegetables is abso-lutely unrivalled.

3. Be a smart travellerI travel a lot. So much of it, especially across time zones, can throw your system out of gear. I believe I’ve managed to con-quer its ill effects by maintaining a regi-mented diet. I always start my day at 6, with a cup of sugarless black tea. I exer-cise a minimum of five days a week, in the morning hours, and I have a hearty break-fast, always. I follow this up with small portions at regular intervals, through the day. I’m done with dinner by 9, about 2 hours before I hit the sack.

4. Go seasonalI eat fruits every day. It’s the one thing I can’t do without. But I always have mine seasonal—it’s healthier and fresher. There’s a reason you find a particular fruit in a particular season! That’s when they’re best for you and when the nutrition they give boosts your system to deal with what the weather at that time of year could afflict you with.

5. Cleanse and detoxCleansing the system rejuvenates it and heals the intestines and liver. Once a year, I do a 2- to 3-week detox, based on Ayurveda and naturopathy. Besides, I also observe Lent, so my system feels lighter.

6. Choose wisely Before you have something, see if there’s a healthier option. I’ll drink a glass of cola about thrice a year. Normally, I prefer mango lassi, fruit juice or nimbu paani.

7. Indulge. But in things you and your system likeI have my indulgences, but turns out, those may be healthier food options too— I love seafood and fruits. I don’t like choc-olates. I’ve never liked them and I don’t understand how people can scarf down entire bars at a go! I think the key is, when you’re giving in to temptation, go slow and try and figure out if your taste buds and your system feel good about what you’ve just put into your mouth.

“A good detox or cleanse, done regularly,

REJUVENATES the system and heals the

liver and intestines.”


I discovered macrobiotics when I was in my 20s. My dad had cancer and we were looking for an alternative treat-

ment to help ease his troubles. That’s when I stumbled upon this way of life and started practising it, much before I actu-ally started training in the subject. It’s a larger than life view of your life and hab-its. A plant-based diet, it focusses on who-legrain, beans, veggies, fruits and also fish (but not other meat), in stipulated amounts. We take out the junk—sugar, maida, dairy, caffeine, refined oils, table salt, preservatives. I had to give all this up!

It hasn’t been easy, but there are some things I’ve learnt and certain practices I stick with, to make it work for me.

1. Turn to the seaMacrobiotics stresses on a lot of sea vege-tables, like spirulina. And despite its vegan nature, it allows me to have fish. The belief is we came from the sea and we go back to the sea, so partaking of nour-ishment from it, even in the form of fish, is a good thing. Besides, an all vegan diet doesn’t have the kind of strength you sometimes need. Like when I work out. Not to mention the proven health benefits of fish, like the Omega-3s. When chicken soup is what doc ordered because you’re unwell, we replace it with fish soup.

2. Food has energyI grew up a hardcore non-vegetarian. But when you eat meat you take in the energy of the animal you’re consuming—the ag-gression that may have been characteristic of it or the fear when it was being killed. You don’t want to take that in! It’s unfath-omable to those who knew me growing

“An all-vegan diet doesn’t have the kind of

STRENGTH you need. That’s where

fish comes in.”

Macrobiotics Expert and Author, The Beauty Diet


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up, but it wasn’t so hard to give up the meat once I became aware of this.

3. Monitor your caffeineI was addicted to my masala chai and also to coffee. Giving up these was the tough-est. I did, eventually, manage to make the switch to green tea and decaffeinated herbal tea, which I sip through the day. After 5 pm, I shut down my green tea, def-initely, and have the decaf herbal but only if the urge is overpowering. I sleep early, so I need to start putting my system in relax mode by then.

4. Go naturalI have lots of fruits, vegetables, sea vegeta-bles, all of which give me a lot of anti-oxi-dants. I have rock or sea salt in place of table salt and Stevia or agave instead of sugar. These are not processed and so, healthier. I prefer keeping my grains whole rather than milling them, and so have rotis only once in a while. My food is cooked in cold-pressed sesame, coconut, olive or flaxseed oil or in ghee. No pack-aged, refined oil for me! And I like to buy at least my grains and beans organic.

5. Plan, plan, planI’m a creature of habit and such a planner, too! I live by timings and patterns. Anything throws it off gear, and I turn into a crabby ol’ thing! My body has to be in balance and my profession demands that I walk the talk. So, I make sure I stick to my food timings. If I know I have meetings that will interfere with my eating, I carry little tiffins with me.

6. Snack, but sensiblyI snack on nuts, seeds and fermented foods—quick-pressed pickles, fermented for an hour in salt—whenever I want to. They’re always somewhere handy. These are good for the probiotics in the gut.

7. Start your day wellI start my day early, at 5.30-6 am, with a green or pomegranate smoothie—I add my superfoods (spirulina, chia seeds, wheat grass) into it. It’s just the right wake-up call. My breakfast, post my workout, is a wholegrain affair with brown poha or wholegrain roti with sabji.

8. Don’t deprive yourselfPeople think I live a life of deprivation. Not true! I eat almost everything, only I make it myself, so I know what’s going in. Din-ner is my treat after a hard day. I have it by 7 pm, but it’s a well-laid out spread, with soup (in winter), fish and veggies. And, I love my red wine, dark chocolate and des-sert: two glasses of wine when I’m out, very dark chocolate when I crave it and desserts I make with Stevia or agave. l

—As told to Prerna Singh

“I eat just about everything there is, but

I MAKE IT all myself, so I know

what’s going in.”


A rapid-fire round with one of India’s most successful

Her face has launched a thou-sand potions. Indrani Das-gupta, the gorgeous ‘Lakmé girl’ who convinced millions of

young Indian women that we wanted what she had—that peachy moisturiser and fra-grant face wash—is one of India’s most successful models. Her decade-long asso-ciation with the cosmetic giant survived the glamour industry’s evolution into a behemoth with an insatiable appetite for

the newest and latest. When she arrives for the cover shoot,

her face glows with health, and she in-stantly transmits her energy to the team. How, despite all these years of erratic work schedules, does she manage that, we wonder aloud. Being curious creatures, we begin doing some human computing but Indrani serves the age question right back with a chirpy , “Um… right now I feel 17 because I’m just back from the gym.”

and stunning models.by Priyamvada Kowshik

photographs by Tarun Vishwa

Indrani Dasgupta

I feel 17 after a

workout

‘‘

‘‘

Her love for sports as a child has now metamorphosed into a more focussed passion for fitness. As Indrani admits, she’s now on a journey of discovery—fig-uring out her body, what it demands, how it reacts. There are new lessons to be learnt each day. Here are some for you.

1. Beauty is… what beauty does. I know it is such a cli-ché, but it is the truth. How you look is a reflection of who you are.

2. Being the face of a major beauty brand has meant… Great exposure. It’s been a flattering ex-perience. The brand has a national foot-print and great recall value. It was also the beginning of my modeling career, and it couldn’t have gotten better. I worked with a lovely team and learnt a great deal about all aspects of the industry.

3. Your best DIY beauty trick… Drinking a litre of water when I wake up, and half a litre before hitting the bed. Another would be using an eyelash curler and loads of mascara. I never go without the curler. There’s no better way of opening up your eyes.

4. A healthy habit you are most proud of… Drinking plenty of water. And exercise. Earlier I was not so regular with my workouts, but now I’m committed to my hour of fitness. I’m beginning to understand my body better and I love challenging it. It has helped me dis-cover smarter ways of working out. Of course, there are experts to guide you along the way, but the personal journey

of self-discovery is amazing.

5. Your favourite fitness regime... Running on the treadmill. The high point of which is a three-minute segment when I’m running at a speed of 14-15 kmph, my veins are pumping blood and my body is screaming, but the run-ner’s high is exhilarating!

6. 5 foods you have every day... Milk, two teaspoons of honey every morning, nuts through the day, pota-toes—my weakness, and a little bit of dark chocolate. I’m not too fussy about my diet, but I make healthy choices. What I don’t enjoy is aerated drinks, deep-fried food and candy.

7. Good genes can be undone by… Bad habits and bad lifestyle. I’m lucky to have inherited good genes, but along the way, I’ve realised what works for me, and what does not. It’s part of the learning curve.

8. We’d never catch you … Singing in public, though I did it once, but I would never again (laughs). Yes, and bungee jumping. I would jump off a plane, but not from a cliff, that is crazy.

9. A habit you find most difficult to ditch... Removing my make-up before hitting the bed. I’m just too lazy and convince myself it can wait till the next morning.

10. Lessons from the glamour industry … Discipline, patience, what it means to be independent and self-reliant. l C

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What I love about exercise…It helps me

challenge my body. I don’t like sticking

to one workout, and don’t enjoy

the gym. I’d rather go out running,

swim, do Kung Fu or Pilates. I work out four days a week, which is

broken down into a 25-minute cardio

session and the rest of the time, I try different forms

of workout.


Pam Peeke, MD, MPH, author ofThe Hunger Fix, tells

you how to break free, lose weight once and for all, and

enjoy the life you were meant to live.

B Y PA M P E E K E , M D , M P HSH

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Are you caught up in a cycle of

emotional eating?


A fix starts simply enough. You think about doing something that you like to do—drink a mojito or check your iPhone—and that thought lights up an entire dopamine-driv-en reward pathway in your brain. You try, but you just can’t get that urge out of your head. You give in. And then, as soon as you satisfy the raging hunger, bingo: You feel another rush. Your brain says, “Yeah! This is amazing. I want more.” You need your fix.

This Is Your Brain On FoodMost of the time, this neurological process is a good thing. This same reward system drives us to learn, to create, to innovate, to pursue our goals. But as a medical doctor specialising in metabolism and weight man-agement, I’ve seen firsthand how the rush of dopamine—a brain chemical that makes us feel a brief burst of pleasure and satisfac-tion, cuts both ways. That healthy high you get from, say, a run in the park occupies the same pathways as, and can easily become

confused with, the dopamine hit from a snort of cocaine or a puff of a cigarette.

I’m seeing a growing manifestation of this double-edged sword in my own medical practice. More and more men and women are desperate to find an answer to the same questions: “Why can’t I stop thinking about food? How can a cookie or plate of pasta or bag of chocolates have this kind of hold on me? I feel like a junkie!”

As I’ve listened to people’s tortured sto-ries of unbearable cravings, yo-yo dieting, weight obsession, and emotion-driven stress eating, I’ve seen a pattern emerge. The pleas for help are no longer your stan-dard “Gosh, I’d love to drop 5 kilos before the reunion” fare. Instead, these entreaties are eerily similar to the cries for help from my patients with hard-core drug or alco-hol addictions: “I need that sugar fix every afternoon or I go crazy with withdrawal.” “Chips and dip are like crack to me—once I start, I just can’t stop.”

These cravings are the result of a reward system gone awry. New science shows that the mere anticipation of a food-related dopamine high will cause the brain’s reward centres to light up. It doesn’t take much to trigger this cascade of brain chemicals: A casually mentioned word, a picture in a magazine or on TV, or a smell from a bakery can awaken the desperate cravings.

Why You Can’t Eat Just OneSee if this sounds familiar: stay up too late; get rotten sleep. Feel like hell in the morn-ing. Reach for sugary, caffeinated foods to stay awake. Seek the numbing of just one more candy, chip, or cookie. Have a glass of wine, or three, at dinner.

Without fully realising it, many people create a life of continuous opportunities to ‘dope up’ in front of the computer and fridge and on the couch. They are driven to repeatedly score hits of what I call False

We all have one. At least one. A little

darling. A best friend. A helper,

a life raft. An entrenched habit

that’s so comfortable, it feels like a hug or an island of

calm. A fix.

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“Many people are driven to

repeatedly score hits

of False Fixes.”

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Berries + Cottage cheeseApple + Peanut butterCelery + Almond butterWheat bran + Greek yoghurtBroccoli + Low-fat cheeseCarrots + HummusPeppers + Black bean dip

FIBRE PROTEIN

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Fixes—anything (like food) that leads to short-term reward in association with self-destructive behaviour, followed by feelings of guilt, shame and defeat.

In contrast, Healthy Fixes are productive, positive habits associated with feelings of pride, happiness, and achievement: enjoy-ing delicious whole foods; gardening on a sunny day; walking with your best friend. When False Fixes prevail, Healthy Fixes are tossed aside, you set up bingeing rituals, and voila, you’re ensnared in an endless, vicious, False Fix-seeking cycle.

The more you feed the craving with False Fixes, the less satisfaction you feel—because each time you flood the brain with dopa-mine, the brain attempts to compensate by battening down the hatches, decreasing the total number of dopamine receptors to lessen the amount of dopamine absorbed.

In 2008, Nora Volkow, MD, director of the

National Institute on Drug Abuse, pub-lished a study in which her team found that obese people who have fewer dopa-mine receptors also have less activity in their prefrontal cortex (PFC)—the grown-up, responsible part of your brain that gets you to work on time and brushes your teeth and pulls your hand back from the dessert tray. The PFC gets cut off from the action in the mesolimbic pathway, which reaches into brain areas associated with reward, pleasure and addiction, as well as emotions and memory. It’s a double whammy: You have to eat more to expe-rience pleasure, plus you have a tougher time stopping once you do eat.

Seeking The SolutionNow before you throw your hands up in despair, I’m not saying that we can’t out-smart our False Fixes. I did. I was once 23 kilos overweight—and I know that you can too. The solution relies on exactly the same brain mechanisms that got us into this mess. We will be looking for our fixes for the rest of our lives, but we have the ability to choose which fixes.

In my book The Hunger Fix, I offer the details of a three-stage plan, including fit-ness activities, meal plans, and recipes, for rewiring your brain and overcoming food addiction. But here are a few sugges-tions to help you replace Food Fixes with healthy rewards—right now.

1. ASK THE BIG QUESTION.Your PFC is always with you, but that doesn’t mean it’s always paying attention. You can call it to action by asking your-self a simple question: Is this healthy? In a California Institute of Technology study, volunteers were flashed images of different types of food and asked which they’d choose to eat. When told to con-sider healthfulness before making their choices, they were less likely to choose

To kick a craving, pick one food from each column.

Get your fixwith safe highs


DIG IN AND LOSE MOREA Case Western Reserve University study found that overweight apes

who were given access to a diet rich in greens could eat twice as many calories yet dropped an average of 29 kilos. Why? One reason may be all the time spent foraging instead of eating a hand-delivered diet. We

might derive similar benefits through gardening. Spinach, broccoli, bell pep-pers, beans—all are easy to plant and

tend and much cheaper from your own garden. Plus there are cognitive

and emotional benefits: numerous studies have found that spending

time in nature calms the mind, allows us to focus better, and even improves

mood and self-esteem.

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False Fix foods and more likely to choose Healthy Fix foods. MRI scans also showed that the ventromedial area of the PFC (vmPFC)—the site of risk, fear, and deci-sion making—was more active. In addi-tion, scans showed that raising the issue of healthfulness activated the dorso-lat-eral PFC (dlPFC), a dopamine-driven site of planning physical action, organisation, and self-regulation, which in turn nudged the vmPFC. In previous studies, that par-ticular pattern of PFC activity was found among people who had a high degree of dietary self-control. So merely asking yourself ‘Is it healthy?’—even before you make your choice—is a willpower-build-ing push-up for your PFC.

2. SET IMPLEMENTATION INTENTIONS.At the heart of addiction is the inability to adapt and adjust without falling back on False Fixes to survive a stress. A better strategy: relying on Healthy Fixes. These


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Get up from your desk every 30 minutes and

stretch, sip green tea, chew gum, do mini-meditations,

eat Healthy Fix foods every 3 to 4 hours

Stress eat, stay up late, drink too much caffeine, get too

little sleep.

Do yoga/Pilates stretches or dance to Zumba DVD

while kids sleep, nap when possible, delegate work to a co-worker (you’ll repay),

eat Healthy Fix foods every 3 to 4 hours

Skip exercise, stress out over missed work respon-sibilities, lose temper, eat

mindlessly, don’t sleep enough.

Pack travel food (dried fruit, nuts, peanut butter on whole

wheat); stock hotel fridge with yoghurt and cottage cheese; set 11 PM curfew;

use hotel gym before break-fast; drink sparkling water;

sleep 7 to 8 hours.

Eat airport and airplane food and buffet breakfasts, skip

meals, spend late nights drinking, order room service at midnight, raid hotel mini-

bar, skip exercise.

Call a friend to unload, take a walk, meditate, regroup and repair with spouse

ASAP.

Bag exercise, watch endless Law & Order reruns, load up

on ice cream, drink extra wine.

Eat from vending machine, skip exercise, skimp on

sleep, feel physically sick with worry.

Walk around hospital grounds, use stairs, bring Healthy Fix food in cooler, stretch every 30 minutes,

meditate or pray, call friends and family for support.

Your adjust & adapt planHEALTHY FIX

RESPONSESTRESS FALSE FIX RESPONSE


Adapted from The Hunger Fix, by Pam Peeke, MD, MPH, with Mariska van Aalst (Rodale, 2012). On sale wherever books and e-books are sold.

include eating nutritious foods, getting enough rest, exercising regularly, chewing gum (the repetitive movement is calming), meditating and gardening. However, you’ve got to drill that into your brain with the re-peated practice of these habits. So how do you accomplish this?

Studies have shown that forming what is referred to as an implementation inten-tion (“If I encounter situation X, then I will perform behaviour Y”) increases your prob-ability of carrying out your goals. (See Your Adjust & Adapt Plan) These problem-solving skills require some creativity, and by flexing these cognitive and creative muscles, you’ll increase the release of dopamine in the

anterior cingulate, a brain area involved in emotion, anticipation and decision making. You will also exercise and thus strengthen your PFC, which will give you a Healthy Fix that will, in turn, make you more creative! And that’s the definition of a virtuous cycle.

3. FILL UP ON SAFE HIGHS. You can still get a food high—on safe, tasty, reward-ing Healthy Fix options that decrease the sense of deprivation. Rich in fibre and protein, they keep you feeling full longer.

Your False Fix foods are poisonous to your mind and body. Break free. You are powerful enough to say no. l

ARE WE EATING RIGHT?If psychologists and dieticians are to be believed, the young women of new India are trading their innate ampleness in for the global fetish for skinniness. Around the time

we were beating size-zero into a more realistic figure, this much-debated number seems to have crept into our collective psyche, lodging itself firmly as a beauty ideal that is publicly ridiculed but secretly desired. The Indian woman’s relationship with food is

changing, fast. Psychologists and dieticians are seeing more and more young women taking up a now familiar battle, with weight, shape and size. Hunger and food are the

new enemies, weighing scales and protein shakes an ally in waiting. Fad diets are tried, tested and trending. “We’re seeing more and more young adults with body image issues

and they show disturbed eating patterns,” says Kamna Chibber, head, Psychological Services, Fortis Healthcare, New Delhi. A paper on the emergence of eating disorders in India, published in the International Journal of Social Psychiatry reports of the milder Eating Distress Syndrome way back in the late 90s. While eating disorders wrestle

out in the young people’s arena, older Indian women are rewriting another chapter of this handbook of the great Indian feast. Chapatti and chips have coexisted in the working woman’s lunch boxes for a while, but the sat fat in the latter seems to be nudging into the wholegrain’s domain. “Eating patterns are changing and often, driven by stress, deadlines, relationship issues and other modern day stressors, women turn to

comfort foods that may be high up on the food pyramid,” says Seema Hingoranny, psychologist and author of Beating the Blues. Binge-eating, weight and related issues today cover a large canvas of psychological issues affecting the

modern Indian woman. — Priyamvada Kowshik

Eating Distress Syndrome way back in the late 90s. While eating disorders wrestle out in the young people’s arena, older Indian women are rewriting another chapter of this handbook of the great Indian feast. Chapatti and chips have coexisted in the working woman’s lunch boxes for a while, but the sat fat in the latter seems to be nudging into the wholegrain’s domain. “Eating patterns are changing and often, driven by stress, deadlines, relationship issues and

pyramid,” says Seema Hingoranny, psychologist

Priyamvada Kowshik

GOOD TO KNOW NEWS

spirit

FOODin season

Corn HOW TO STOREThe sugars in corn start converting to starch as soon as the corn is picked, so ideally, it needs to be consumed within 3 days. If you don’t intend to consume it right away, refrigerate it with the husk still on. This will slow down the sugars turning to starch.

HOW TO BUYCorn needs to be fresh. The husk should be bright green and the silk strands (more strands means more kernels) pale golden and a tad sticky. The stump tells how old the ear is: it takes two days to start turn-ing brown. Pick a kernel—it should feel full; pop it—the juice should be milky.

Your favourite food in the rains is gluten-free, extremely high in dietary fibre, beta-carotene, flavonoids, ferulic acid and Vitamin B.

by Prerna Singh

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1. Roast 2 pods of garlic in 1 Tbsp olive oil.2. Add 1 diced onion and cook till light brown. Stir in 2 chopped green chillies.3. Add ½ tsp red chilli pow-

der, 1 Tbsp vinegar, salt, pepper. Stir in 1 cup corn kernels and ½ cup diced red peppers. Turn off heat.4. Sprinkle some parsley over it and serve.

NUTRITION (per serving) 160 Kcal, 3.1 g pro, 22.8 g carb, 3.8 g fibre, 7.8 g fat, 2 mg sodium

Cold Corn SaladPREP TIME 15 minutes TOTAL TIME 20 minutesServes 2

1. Boil one cob of corn, cool it, sepa-rate the kernels.2. Mix one chopped apple, the corn kernels, ½ cup rocket leaves and 20 g feta cheese in a bowl.3. Combine 1 Tbsp apple cider vine-gar, ½ Tbsp olive oil, salt, pepper, ½ tsp mustard powder and ¼ tsp red chilli powder to make your dressing. Pour this dressing over the salad and toss well. Serve cold.NUTRITION (per serving) 181 Kcal, 2.7 g pro, 19.1 g carb, 4 g fibre, 6.5 g fat, 118 mg sodium

—Nutrition Counts by Meghna PN

Corn RelishPREP TIME 5 minutes TOTAL TIME 15 minutes Serves 2


1. Whisk together vinegar, mustard and garlic. Add oil in slow stream, whisking to combine. Season to taste. Divide between 2 bowls. Add tomatoes and onion to one bowl and chicken to the other. Marinate 15 minutes.2. Heat grill pan coated with olive oil spray over medium heat. Remove chicken from marinade (discard marinade). Grill chicken in 2 batches, turning, until golden brown and cooked through, 6 minutes. Transfer to plate and cover to keep warm.3. Toss arugula in bowl with marinated tomatoes and onion to coat. Halve chicken and divide among 4 plates. Top with salad.

by Lori Powell | photographs by Quentin Bacon

Four fuss-free dinners you’ll love that are big on taste and low on calories.

Marinated Gril led Chicken & TomatoesLow Sodium

3 Tbsp balsamic vinegar2 tsp Dijon mustard1 tsp minced garlic3 Tbsp extra virgin olive oil500 g cherry tomatoes, halved¼ c sliced onion600 g chicken breast cutlets (¼” thick)4 c baby arugula

Move over, boring!

CHICKENWITH

FLAVOUR

PREP TIME 10 minutes TOTAL TIME 25 minutes+marinating time Serves 4

NUTRITION (per serving) 286 Kcal, 36.7 g pro, 8.1 g carb, 2.1 g fibre, 13 g fat, 2.2 g sat fat, 322 mg sodium

Low Sodium


Glazed Chicken with Creamy Mustard SauceGluten Free

¼ c apricot jam2 Tbsp grainy mustard1 tsp fresh lime juice4 boneless, skinless chicken breasts (150 g each)1 Tbsp olive oil⅟₃ c dry white wine¼ c half-and-half (equal parts light cream + milk)1 Tbsp chopped fresh rosemary or 1 tsp dried

1. Heat oven to 375°F. Stir together jam, mustard and lime juice. Season chicken with salt and pepper.2. Heat oil in large ovenproof non-stick skillet over medium-high heat. Add chicken and brown, turning, 4 minutes. Spread tops evenly with jam mixture. Bake chicken breasts with 1 Tbsp olive oil, until chicken is cooked through, about 12 minutes. Transfer chicken to cutting board.3. Add wine to skillet and simmer until reduced, about 2 minutes. Whisk in half-and-half and rosemary. Simmer 2 minutes. Slice chicken and serve with sauce*.*Up the fibre with healthy sides (see box: Supereasy Sides).

NUTRITION (per serving) 272 Kcal, 29.4 g pro, 10.1 g carb, traces of fibre, 11.2 g fat, 3.1 g sat fat, 119 mg sodium

Gluten Free



1 Tbsp unsalted butter4 tsp olive oil250 g sliced mushrooms (try shiitake)1 small onion, chopped¼ c flour500 g chicken breast cutlets (¼” thick), halved crosswise1 c dry red wine (optional)1¼ c home-made chicken broth2 Tbsp chopped parsley

1. Heat butter and 2 tsp of the oil in large non-stick skillet over medium-high heat. Add mushrooms and cook until golden, 5 min-utes. Transfer to bowl. Cook onion in skillet until tender, 4 minutes. Add to bowl. Reserve skillet.2. Put flour on plate and season. Coat chicken, shaking off excess. Reserve 1½ Tbsp of the flour mixture.3. Heat remaining 2 tsp oil in skillet over medium-high heat. Add chicken and brown, turning, about 3 minutes. Transfer to plate and keep warm. If using wine, add wine to skillet. Simmer, scraping up browned bits, until reduced by half, about 3 minutes.4. Add broth and bring to a

NUTRITION (per serving) 332 Kcal, 44.7 g pro, 10 g carb, 1.2 g fibre, 12.7 g fat, 2.6 g sat fat, 759 mg sodium

simmer. Remove ¼ c liquid and whisk in reserved flour. Whisk back into skillet. Bring to a boil. Add chicken and mushroom mixture and simmer until chicken is cooked through and sauce

Italian-Style Chicken and MushroomsAnti-Oxidant Rich

Anti-oxidant

Rich

is slightly thickened, about 5 minutes. Serve sprinkled with parsley.


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For Marinated Grilled Chicken

Cut a garlic clove in half. Grill 4 slices French bread. Rub warm bread with cut

sides of garlic.

For Italian-Style ChickenCook 1 cup finely

chopped onion and 1½ tsp minced garlic

in olive oil until tender. Stir into 2 cups warm

mashed potatoes.

For Chicken EnchiladasWhisk together 3 Tbsp

each reduced-fat mayon-naise and sour cream, 2 to 2½ Tbsp fresh lime juice, ¼ tsp minced garlic, and salt and pepper to taste. Toss with 2 torn hearts

of romaine.

For Glazed ChickenToss cooked green beans with olive oil, fresh lemon juice and toasted pecans.

1. Heat oven to 375°F. Coat a 13”×9”×2” baking dish with cook-ing spray. Spoon ½ cup salsa in it.2. Toss together beans, corn, cumin and ¾ cup of the salsa in bowl. Reserve ½ cup of the bean mixture and set aside.3. Divide chicken, remaining bean mixture and ½ cup cheese among tortillas. Roll up to enclose filling and arrange seam side down in dish. Spoon remaining salsa and reserved bean mixture over top.4. Cover with foil. Bake 25 minutes. Uncover and sprinkle with remaining cheese. Bake 10 minutes.

NUTRITION (per serving) 449 Kcal, 32 g pro, 61.8 g carb, 9.8 g fibre, 10 g fat, 3.6 g sat fat, 1150 mg sodium

Chicken EnchiladasHigh Fibre

2¼ c salsa 1 can no-salt-added black beans, rinsed and drained1½ c frozen corn kernels, thawed1½ tsp cumin2 c shredded cooked chicken breast (about 300 g)100 g reduced-fat Cheddar cheese, shredded (¾ c)12 wholewheat tortillas (of 6” diameter)

SUPEREASY SIDES



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High Fibre


NESTINGpets

Neutering is often considered as an option to quell aggression among pets. Here’s the full dope.

Is Neutering the Answer?

by Uma Karve Chakranarayan

Y ou may consider neutering for various reasons. From stemming propagation

to quelling aggression among angry dogs. Dr Aniruddha Belsare, Graduate Re-search Fellow, University of Missouri, tells us the right from wrong.

Traditionally, neutering is offered as a solution to aggression. Is it ok? Neutering will seldom ‘treat’ aggression. Aggressive behaviour in dogs can be due to several, and often complex, reasons. Although many vets may advocate neu-


tering to control aggression, studies show no link between the two.

How do we understand the cause of aggression?Observe what triggers the aggression. What does your pet gain from such be-haviour? Is it territorial aggression, de-fensive aggression, protective aggression, possessive aggression or driven by fear? It is a complex subject and behaviourists and your veterinarian will guide you.

Does neutering have an effect on any form of aggression? Of the several categories of aggressive behaviour seen in dogs, one category is sex or mating-related aggression. Male dogs might fight with other males, even when no females are present. I believe this happens when some female in the area is in estrus (commonly referred to as being in heat) and the pheromones stimulate the male dogs.

In some dogs, this urge to fight with other males might disappear after neutering —but there is no guarantee! If a dog is neutered as an adult, he may continue to be aggressive. Female dogs also compete and fight with each other over a male, and aggression may not go away if such females are neu-tered as adults.

But this applies only to sex-related aggression. Neutering will have no effect on other types of aggres-sion.

Is there a right age to perform it? Neutering should be done as early as pos-sible, ideally, paediatric neu-

tering is recommended. In females, be-fore the first heat, at around 8 weeks (the pup should weigh at least a kilo or more). Among males, ideally before 6 months of age. If you’ve considered it to prevent possible aggression in adult-hood, remember there is no foolproof method of gauging that.

Is there any other way to control aggression?First of all, the vet should rule out medical conditions causing aggression. If this is suspected, appropriate medical treatment must be administered. Aggres-sion among older dogs can be due to a medical condition which can be treated to a certain extent. A trained and certi-fied animal behaviourist can suggest be-haviour modification techniques. Ask your vet or trainer.

Can punishments or keeping the dog tied up worsen the aggression? Punishments do not work—so avoid shouting at, hitting or other forms of action or castigation. Positive reinforce-ment works better. Keeping the dog tied up definitely increases his aggression.

Should choke chains be used?Cruel as it may sound, choke

chains help in controlling aggressive dogs. How-

ever, remember that a pet is a lifelong commit-

ment, and wants your love and attention. Treat your pet with respect, give her enough love, spend

time with her and ensure you carry

out your responsibil-ities as a pet parent to the best of your ability. lS

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BUY • Healthy Choices

FIGHT BUGSA healthy lifestyle with exercise and a diet rich in

nutritious foods is key to a strong immune system that can fight bugs and keep you safe. Sometimes you may need a supplement to bolster yourself. Try Immu-

nity from Organic India. These pills contain Katuki and Tulsi leaves that are known to support immune functions. It claims to be effective in tackling upper

respiratory tract infections, bronchial asthma and pneumonia, as well as arm you against hepatitis, TB

and chronic UTI. `160 for a bottle of 60 capsules

DRINK UPClean drinking water is key to warding of many water-borne infections especially common at this time of the year. Since your tap water may not be safe for consumption, you need to purify it. Try the new Electrolux Vogue Water Purifier. It claims to offer double purification by reverse osmosis (RO) and then by ultrafiltation (UF) while retaining essential natural minerals. It has a 7 litre capacity, is easy to mount or place on a counter and looks smart. It’s available in 3 colours (red, blue and grey) to match your kitchen fittings. Approx. `18,000

SNACK SMARTMost store bought cookies are made of refined flour and are loaded with trans fats which can harm your health. The next time you want to snack reach out for the high-fibre, low-cal, no trans-fat variety. Try the cookies and rusk range from Sweetwell. These are made with wholegrains and cere-als like wheat, barley and ragi which makes them nutritious. Plus, because they have no added sugar, they are a good choice for diabetics and the calorie-conscious. `65 upwards


things that make me happy...

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PUBLISHED ON JUNE 25, 2013, MONTHLY MAGAZINE

“If you think sunshine brings you happiness,

then you haven’t danced in the

rain.”—Anonymous


“The cool, clean breeze, the fragrant earth and raindrops

falling on my face, on the rooftop and on the leaves.

Everything about the rains makes me happy.”

—Preeti Revankar, Panaji

“When I feel truly free and fearless,

that’s what makes me happy.”

—Mini Mittal, Delhi

I watched the children in my neighbourhood run out to the

playground when the first monsoon showers hit the earth. We all splashed and played in the puddles, and it was amazing how happy that made us!”

—Shweta Sharma, Gurgaon

prevention india - jul 2013

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