Health Myths

Myth : Certain foods like grapefruit, celery or cabbage soup, can burn fat and make you lose weight.
Fact : NO food can burn fat. These foods are very low in calories with almost zero fat content. In addition, some of those foods may contain caffeine which might speed up the metabolism (the way your body uses energy or calories) for a short time, but they do not cause weight loss nor do they cause loss in fat mass.

Myth : Natural or herbal weight-loss products are safe and effective.
Fact : "Natural" or "Herbal" does not always mean safe, especially in health related products. These products are not usually scientifically tested to prove their safety and efficacy. So far there are no FDA regulations on these products to control their claims and commercialization.

Myth : Low-fat or fat-free means no calories. You can eat more foods if they are low fat or fat free.
Fact : Low fat or fat free does not mean calorie free. A low-fat or fat-free food is OFTEN lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat version of the same food-or even MORE calories. Usually, when the fat is taken out, sugar and other carbohydrates are added in to keep the taste. This brings the low-fat version to usually the same caloric content as the regular full fat version. When shopping, make sure you read nutrition labels of the regular versus the low-fat product and compare the calories per serving size. Remember that weight comes down to calories, not fat!

Myth : Skipping meals is a good way to lose weight.
Fact : One popular approach used to lose weight is skipping a meal, usually breakfast. Many people think that by skipping a meal, they eat less food and therefore lose weight. Studies show that " people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day." This is partly due to the fact that when skipping a meal, you feel hungrier and tend to overeat at the next meal and pay less attention to your satiety cues. A better approach is to eat smaller frequent healthy meals and snacks to keep blood sugar balanced.

Myth : Eating after 8 p.m. causes weight gain.
Fact : It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, loses or maintains your weight. No matter when you eat, your body will store extra calories as fat.

Common Myths & FactsMyth : Sugar Causes Diabetes.
Fact : The most common nutrition myth is probably the misconception that sugar causes diabetes. If you have diabetes, you do need to watch your sugar and carbohydrate intake, to properly manage your blood sugar level. However, if you do not have diabetes, sugar intake will not cause diabetes. So far, a diet high in calories, being overweight and an inactive lifestyle are the main risk factors for diabetes.

Myth : All Fats are bad.
Fact : Fat is an essential part of the diet. Around 30% of total daily caloric intake comes from fat (with less than 10% coming from saturated fatty acids). Fats help nutrient absorption, nerve transmission and maintain cell membrane integrity just to name a few functions. However, when consumed in excessive amounts, fats contribute to weight gain, heart disease and certain types of cancers. Also, one must keep in mind that fats differ in their effect on the body. Some fats promote our health positively while some increase our risk for heart disease. The key is to replace bad fats with good fats (monounsaturated fats and polyunsaturated fats) in our diet.

Myth : Medical tests are useful for the human body.
Fact : The medical community strongly advocates that regular tests of patients suffering from a particular illness is beneficial but contradictory to this they may actually pose a threat to a person's health. This stands true for almost all kinds of prevalent tests these days that are done for cancer or various other diseases. Some of these tests use radiations that may prove harmful for the human body and hence may damage various cell in the body including the cancerous cells. These days the treatment of a disease is focused more rather than the prevention, hence it is the money which talks and not the disease.

Common Myths & FactsMyth : High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact : The concept of high protein/low carbohydrates diets comes from the assumption that starches (carbohydrates) are fattening. This is a nutrition myth because starchy foods (bread, rice, cereals, beans, fruits and some vegetables) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter. In addition, the long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of the daily calories from high-protein foods like meat, eggs and cheese is not a balanced eating plan. These foods are usually increase fat consumption especially saturated fats which may raise heart disease risk. Also this kind of diet contains too few fruits, vegetables and whole grains, which may lead to constipation due to lack of dietary fiber and vitamins and minerals deficiencies. A well- balanced diet is still the best option for weight loss.

Myth : "Going vegetarian" means you are sure to lose weight and be healthier.
Fact : Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians. They also tend to have lower body weights relative to their heights than non vegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians-like non vegetarians-can't make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value. The term vegetarian is not synonymous with health. Healthy nutrition comes down to choosing nutritious foods within the recommended amounts and limiting foods high in fat, sugar and calories. These facts hold true for those people who choose to include animal products into their diets as well as those who do not!

Myth : Vaccines prevent diseases and increase immunity.
Fact : The term immunity refers to the resistance of a person's body against diseases. Similarly immunization refers to the injection of foreign proteins to the human body of a particular kind in order to increase the immunity. Medical research has however proved that direct injection of such proteins makes the recipient more susceptible or affected to the diseases in future. Hence vaccines actually do exactly the opposite of what they should do.

Common Myths & FactsMyth : Fluoride Prevents Tooth Decay.
Fact : The highest selling tooth pastes these days seem to promote their product by saying that they contain fluoride which is useful in the prevention of tooth decay. However it is the biggest scientific fraud ever promoted by the government in order to sell products, as fluoride does not prevent tooth decay. Consuming fluoride is actually harmful for the health and human body. Consumption of large quantities of fluoride may be the cause of osteoporosis, cancer, auto immune diseases and also may cause disruption of DNA repair enzymes by 50%.

Memory Boosting Foods

Childern of today are with all the emphasis on academic excellence, children feel the pressure to do their exams. This is when the brain is taxed stuff to a maximum of information in the shortest time. The supply of nutrients is of utmost importance for the students to perform well. Follow these diet guidelines to ensure optimum performance during the tests:

Kickstart breakfast
In order to avoid breakfast starch loading and sugary foods. They increase blood glucose levels by a sudden crisis that makes you sleepy followed. Since the brain is stable blood sugar, fiber-rich foods such as broken wheat porridge, wholemeal bread sandwich, paratha cauliflower, Brussels sprouts, eggs, toast and cereal with milk is recommended required.

Brain-friendly food
The brain needs certain fats for proper functioning. Omega-3 fatty acids improve brain function significantly protected by promoting memory, alertness and attention span, and also the brain from the effects of aging. Get your daily updates of omega-3 fatty acids from flaxseed, walnuts, tofu and fish.

Memory fats
Phospholipids are fats known to increase memory and attention. Of all the phospholipids - acetylcholine, choline and dimethylaminoethanol are the most important. They reduce anxiety, improve attention and promote learning. Egg yolks, organ meats and seafood are also good for the brain.

You can also beat exam stress with B complex, vitamin C and zinc. Fresh fruits and vegetables such as amla or gooseberry, green pepper, kiwi, broccoli, strawberries, mushrooms, soy and whole grains are rich in vitamins. B-complex supplements with zinc to increase immunity and coupled energy levels.

Proteins
Proteins maintain the brain cells and help in the synthesis of neurotransmitters, or messengers of the brain essential for your child to keep awake. Meals must be at least one source of protein - dairy, eggs, whole pulses and dals, fish and lean meat.

Hydration
Keep yourself well hydrated keeps the brain awake and focused. Make sure that you are at least two liters of water daily. Sip of water at frequent intervals.

Hypertrophy of Prostate

Among old age related diseases enlargement of prostate gland is one that concerns only men. This enlargement of prostate gland is called 'Benign Hypertrophy of Prostate' of BHP.The treatment for enlarged prostate is surgery and removal of gland. The mild enlargement can be managed with certain precautions and help of homoeopathy.

What is prostate?
Prostate is a king gland in males. It is called 'Porash' or purasth granthi' in Hindi. With middle or old age, the prostate gets enlarged. Prostate is the gland situated at the base of bladder. From bladder there is a passage for urine to pass. This passage is called urethra. The prostate gland surrounds urethra. It produces a fluid that mixes with semen to make up part of the seminal fluid. When it is enlarged its weight becomes more than 50 gms. Enlargement is that of middle lobe and if the posterior lobe is affected, it is prostate cancer.

When symptoms of enlargement of prostate are ignored, there are adverse effects on the bladder, urethra, ureters, kidneys and sexual organs. With constriction of passage in the urethra, some of the urine is left in the bladder. This urine stagnates and its residues settle down on the walls of bladder. This condition makes the wall of bladder thick which in turn may make stones (calculi). With obstruction of urine, the urethra becomes elongated. Elongation means compression of canal. When flow of urine is obstructed partially, there has to be back pressure on ureters which are dilated. The sphincter mechanism around ureters gets defective. The back pressure of urine is called hydronephrosis. The urine ascends in the ureters and damages the renal route.

Causes of enlargement
Natural rigidity of old age: In old age most of people suffer from rigidity of joints. There are people who have enlarged prostate but no rigidity of joints, etc.

Postponing urination: Some people are in the habit of postponing urination when travelling or in the public places. Stopping urine voluntarily exerts pressure on the walls of bladder which becomes thick. This thickness extends to starting region of urethra over which prostate is surrounded.

Hormones imbalance: Two testicular hormones govern the prostate, one is male androgenic and the other is female estrogen. The adrenal gland supplements them. Male hormone supply diminishes with the old age while supply of estrogen does not decrease proportionately. This is imbalance of hormones.

Management of BHP
If the weight of prostate is less than 50 gms, it is observed that prostate enlargement can be controlled and urine routine becomes normal. First of all make it a habit to go for urination before taking a bath and after taking lunch or dinner. Never postpone the urge for urination. When there is feeling about urine left in the bladder, keep standing. Wait for a few minutes. Now try to empty the bladder again. Practice this three to four times daily and conduct this routine for at least seven days. You will find that bladder muscles are toned and accustomed with release of urine. If there is no relief, consult a doctor.

Homoeopathy

There are a set of medicines for enlargement of prostate and the most important used are Sabal serr-Q, Ferrum Picrata 3x, and Thuja.

Myths About Nutrition

Now that health concerns have become universal, we’ve been flooded with information about what to eat and what to avoid. Often, the news leaves us confused. Since this isn’t a good situation to be in, we decided to clear up the bewilderment.

Drink milk every day: Many of us believe that a glass of milk a day will keep us healthy. But according to Dr Atul Bhasin, consultant, internal medicine, B L Kapur Memorial Hospital, Delhi, you don’t need to drink milk after the age of one. “All the benefits of milk are available if you eat a balanced diet, including green vegetables and soya protein,” says Dr Bhasin. “As for calcium, sunlight is a good option.”

Small and frequent meals: Have six small meals at intervals during the day, we are told, to boost metabolism and aid digestion. But does it work? Yes, says Brunch columnist Dr Shikha Sharma. “The basic principle is that the more food you put into your body, the harder your body works to digest it,” she explains. “However, the body has a clever way to handle too much food – it puts the excess into storage. Translation: fat. But smaller, more frequent meals kickstart your metabolism, allowing the body to burn calories at a constant rate.” But eating small, frequent meals does not mean snacking on oily or junk food. Satisfy your hunger with dahi, fruit, nimboo paani or juice.

Drink at least 8-10 glasses of water a day: It is never a bad idea to keep well-hydrated, explains Dr Bhasin, especially if you drink a lot of tea or coffee. Caffeine and aerated drinks are dehydrating, so it makes sense to substitute them with water. If you’re tired, cranky, hungry or light-headed, water will help instantly.

Too much rice can make you fat: Rice is a simple carbohydrate that we are told to avoid. “Although rice in itself is not very fattening, it doesn’t fill you the way a chapati does, so you tend to feel hungry sooner,” explains Jyoti Arora, head, nutrition and dietetics, Artemis Health Institute, Delhi. “This is why you tend to eat it in excess.” But rice should not be avoided altogether. Its starch contains minerals and vitamins, so do not overwash it before cooking. Switch to brown rice, and eat it with whole pulses, vegetables and salad to add fibre.

Don’t mix fish and dairy: Certain communities believe mixing seafood and dairy leads to problems. But, says Dr Bhasin, there is no evidence for this. Don’t drink milk after eating papaya: “This is true as having milk after papaya can lead to diarrhea,” says Jyoti Arora. However, if you are constipated, a nighttime meal of papaya followed by a glass of milk can help.

Eating raw cabbage leads to worms: True, if the cabbage hasn’t been washed well. But this applies to all vegetables, raw or cooked. “Wash them well in normal water,” says Dr Bhasin.

Avoid dahi if you have a cold: No need, says Dr Bhasin. But to avoid risk, eat your dahi at room temperature, adds Jyoti Arora. Every morning, eat a few almonds that have been soaked overnight: Yes. “Almonds are a source of minerals and vitamins. You can soak them, but eat them with their skins on,” says Jyoti Arora.

Do not buy cut fruit from a street vendor: “You can’t be sure how long the vendor has kept the fruit in the open, or of the water it was washed in,” says Dr Bhasin. So buy whole fruit and cut it yourself.

Healthy Low Cholesterol Diet

Healthy diet, regular workouts, reducing cholesterol in daily meals, health freaks try all to lose calories.Cholesterol is not bad as one makes out to be. It is essential for the smooth functioning of the body, as the body uses it to protect nerves, make cell tissues and produce some hormones. But extra cholesterol is dangerous.

“Our liver is responsible for making cholesterol, which the liver sources from the food we eat, such as nuts, eggs, meat and dairy products. However, when there is a high intake of fatty foods, it results in the increase of cholesterol in the blood,” said nutritionist Shilp Behl.

The extra cholesterol from the blood is stored in the arteries, where it builds up causing the arteries to narrow, harden and finally blocking it.
According to surveys it has been found that cholesterol can be effectively managed with a few lifestyle changes such a good dietary intake and regular exercise.

According to leading food dieticians, an adult diet should include the following:
o 2½ cups of vegetables
o 2 cups of fruits
o 3 cups fat-free or low-fat dairy products

Nutritious food is often labelled as bland or tasteless. But the following sample diets for lowering cholesterol will definitely make you change your mind.

Healthy pasta:
In a large pot, boil water, add pasta and cook, stirring occasionally. Stir in spinach in the last 2 to 3 minutes and drain. In a small bowl, combine milk and flour, until smooth. Heat oil in a pot over medium heat, add garlic and cook for a while. Add the flour mixture and cook it over low flame, stirring constantly, until it thickens. Make sure no lumps are formed. Add beans, vinegar, salt and pepper, the drained pasta and spinach. Cook stirring, until the pasta has been completely coated. Remove from heat; add low calorie cheese, and stir until it melts. Serve immediately, with whole wheat bread.

Chicken and rice soup:
Heat oil in a large pot over medium to high heat. Add onion and garlic; cook until they soften and begin to brown. Add pieces of boiled chicken to it and cook, stirring occasionally, until wilted. Add little corn flour, tomatoes and rice; bring to a boil, and reduce heat to low. Cover and cook in low flame until the rice is almost tender. Season with pepper, and serve hot.One of the primary goals of a low-cholesterol diet is to limit the amount of fat and sodium intake. Besides these, sugar, red meat and alcohol consumption should also be reduced. It is imperative to have a low cholesterol diet plan chalked out by a professional dietician, to avoid any cholesterol-related health complications.

“Having a diet that has less cholesterol will also make you feel less dizzy as it is only energy that you intake and not additional fats,” said a diet expert.

Health Benefits of Water

How much water to drink every day? A simple question with a very difficult answer.It is not easy to assess what is the standard requirement of water for an individual. It is subjective of many factors like weight, climate and activity levels.

Our body is made up of 60 per cent of water. Every day a normal person loses water through breath, sweat, urine and bowel movement. This water needs to be replenished or replaced.
To generalize '8 x 8 rule' - drink eight 8-ounce glasses of water a day (about 2 liters). It can also be modified as 'drink eight 8-ounce glasses of fluid a day' as all fluids count toward the daily total requirement. Though this is not supported by any scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink. Another easy way to calculate is -
Divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters/day)

Healthy reasons to drink adequte water:
Weight loss. Water is one of the best ways to lose weight. It replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn't have any calories. But it's also a great appetite suppressant and often when we think we're hungry, we're actually just thirsty.

Water has no fat, no calories, no carbs, no sugar.
Healthy Heart: Drinking a good amount of water could lower your risk of a heart attack.
Energy. If you're thirsty, you're already dehydrated which can lead to fatigue, muscle weakness, dizziness and other symptoms. So it's a source of instant energy. Hot or humid weather can make a person sweat and require additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during winters. Further, altitudes greater than 2,500 metres (8,200 feet) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves

Dehydration commonly causes Headache: Often when we have a headache it's simply a matter of not drinking enough water.

Pregnancy or breast-feeding: Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are lost especially when nursing.

Healthy skin: Drinking water can clear up your skin and people often report a healthy glow after drinking water. It doesn't happen overnight, but consistent consumption of water has good effects on the skin.

Digestive problems: The digestive system needs a good amount of water to digest food properly.Often water can help cure acidity problems, and water along with fibre can cure constipation.

Cleansing: Water is used by the body to help flush out toxins and waste products from the body.

Healing: It has been shown that proper water intake promotes healing processes.Drinking water helps to exercise harder. Dehydration severely hampers physical activities and slows you down. Exercise requires additional water, so be sure to hydrate before, during and after exercise.

Cancer risk: Drinking healthy amount of water has also been found to reduce the risk of colon cancer by 45 per cent. Drinking lots of water can also reduce the risk of bladder cancer by 50 per cent and also reduce the risk of breast cancer.

Beyond the tap: Other sources of water
On average, food provides about 20 per cent of total water intake, while the remaining 80 per cent comes from water and beverages of all kinds. For example, many fruits and vegetables such as watermelon and cucumbers are nearly 100 per cent water by weight. Beverages such as milk, buttermilk and juice are also comprised mostly of water. Even beer, wine and caffeinated beverages such as coffee, tea or soda can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best bets because it's calorie-free, inexpensive and readily available.

Remember:
-To carry a bottle of water everywhere
-keep a glass/bottle of water handy on your desk while working
-Drink enough water while exercising

benefit and risk of drugs

Since a physician is trained to recognize and understand the clinical data regarding a drug's benefits and risks, it is the physician who is better qualified to decide whether the benefits outweigh the risks.


I totally agree with Sonit. If patients were allowed to make this assessment for themselves what would be the point in the prescription system?

Associate Professor at McGill University Health Centre
It is a little bit more difficult than that. Who does decide? I would say that each step that a drug has to go through to reach the patient has its own decider. During the drug development it is the company that decides that pursuing the development might be worth it, and ultimately the regulatory institution (i.e., FDA) that will say yes or no. Finally the physician will decide whether or not the risk is worth the prescription considering the potential benefit but at the end of the day, the patient, with his/her own perception of what benefit and risk are, will decide to comply to the prescription or not. And for the same physician and the same patients, the preception will also vary depending on the disease that is being addressed. Now, who is right and who is wrong, I leave it to the philosophers...

Thank you Laurent, for bringing all this info with which I agree
I would like to add that in practice, patients as less standardized that in clinical trials where they are selected based on specific criterias.

Facing somehow different profiles in real practice, Company medical department is involved, then the physician, than the patient who may have the choices between different treatment options based on a clear information, eventually helped by a person in case of need (translator, parents, wife/husband, etc..)

Finger ulcers

You would have observed majority of the people in the age group of 25 to 50 years do suffer from one or the other problem of fingers. It could be either a complaint of persistent mild pain in fingers or appearance of ulcers on fingers tips, or blackening of nails and finger tips. If you are a habitual tobacco chewer or a smoker, you then in all probability are nearing a stage of ulcer development. If you are a regular user of tobacco-mixed paan masaala, or khaini, or jaffrani patti, believe me you yourself are making a road map for finger amputation.

If your fingers have ulcers or black discoloration, it simply means your hand and fingers are getting less supply of pure blood. If timely management is not instituted, there will definitely be no other outcome except of loss of fingers. If your fingers have constant pain and tingling sensation, this too is an indicator of inadequate blood supply. In such a situation, always seek consultation with a vascular or cardiovascular surgeon instead of a general surgeon.

What causes ulcers on fingers?
The commonest contributing factors to a finger ulcers are Raynauld's disease, Buerger's disease caused by smoking and tobacco chewing, and vasculitis caused due to significant inflammatory swelling of arterial wall. Because of vasculitis, the small arteries get deposition of blood clots inside, that results into complete stoppage of blood flow to the hand. This leads to ulcer and black discoloration of fingers. This stage heralds the beginning of gangrene.

There are two reasons for development of vasculitis. One is hyper sensitivity angiitis disease caused by the abnormal hypersensitivity of the arteries. Another one is immune vasculitis disease caused due to disturbances in the defence mechanism or immune system of the body. The Scleroderma disease tops the list of causative factors of immune vasculitis.

There are other causes too, of finger ulcers. One of the important causes is the unwarranted excessive pressure from outside on the artery which supplies blood to the hand. The external pressure on the artery occurs either in the neck area or at the shoulder. There are many reasons for this external pressure on the artery carrying blood to hand. If in the past you have sustained chest injury in an accident and suffered from fracture of clavicle or first rib, the fractured bones though get united in due course of time but leave a protuberant bony scar at the fracture site. This bony scar compresses the artery situated in the upper part of the chest resulting into inadequate supply of blood to hand. In some individuals, an additional rib emerges abnormally from the spine since birth. This abnormal rib in medical terms is called 'cervical rib' which too grows in size as the age advances, and starts pressing the artery which supplies pure blood to hand and fingers. This pressure on the artery causes pain followed by developmental of finger ulcers.

Sometimes, especially in ladies due to advancing age and lack of exercise, shoulders start dropping down. This puts artery of hand under abnormally excessive and harmful pressure, leading to disturbance in blood flow. Sometimes, due to old injury of neck, the mucles of the neck themselves get constricted permanently and in turn accelerates the process of construction of adjacent artery too.

Treatment in case of a finger ulcer
For treatment of finger ulcers in majority of the cases, medications and observance of certain precautions are required. Strict surveillance to monitor the progress of the disease and effect of treatment is very much essential. In a few cases only surgical intervention is needed. Sometimes, surgical removal of clots from the affected artery is required. In a few selected cases, sometimes special operations like thoracic outlet decompression are performed to take the undue pressure off the artery. In such operations, abnormally - grown cervical rib or the first rib is resected and taken out. Sometimes previously injured and abnormally united clavicle too has to be taken out to relieve pressure on the artery.
If diseased artery is damaged beyond correction, modern surgical techniques like 'arterial reconstruction' or 'arterial bypass' are employed. For bypass, artificial tubes imported from US and Germany are used. These special operations help in restoration of blood supply to hand and fingers.

What to do if you have ulcers on your fingers?
1 Protect your hand and fingers from cold. In winter seasons especially, wear woolen gloves on your hand.
2 Do not stand in front of refrigerator when it is open. Never put your hand directly into the deep freezer compartment.
3 Avoid using cold or icy water for bath. Use rubber gloves while washing dishes.
4 Change your profession or job, if you are working in a food processing industry, or ice cream manufacturing units or in cold storage, where you get a regular exposure to cold water every day.
5 Do not smoke. Never use tobacco-mixed paan masaala or tooth paste. Avoid using countrymade tobacco preparations like "Khaini", 'Chaini", "Hukka'.
6 Avoid using tight wrist band or wrist watches having tight straps. Wearing tight rings on your fingers is harmful.
7 Avoid direct injury to your hand and fingers. Use of sewing machine is harmful. Avoid regular practice on harmonium and piano.
8 Avoid using any detergent or soap especially meant for washing clothes.
9 Female patients should avoid using contraceptives.
10 Use salads and tomatoes in large quantities. Freshly-cut pineapple if eaten immediately is very beneficial.
11 Avoid some specific medicines like ergot preparation (used in headache and migraine), betablockers (used in blood pressure), Sudafed and Actifed used in cold.
12 Avoid holding mixi, hair drier, and drilling machines with your hand.

Positive Effects Of Deep Sleep

Scientists are confirming what yogis and ayurvedic physicians have reported for centuries: deep sleep rests the body and the mind. Our daily dose of sleep regulates our weight, strengthens our immunity, protects our cardiovascular health, repairs our tissues and cells, and restores our energy. Sleep also allows us to process, consolidate and retain new memories; it balances our emotions, makes us better problem solvers, and feeds our creativity.

When we depend on pills to put us to sleep, we're only masking our problems. Yoga challenges us to become the master of our mind, not a slave to it. When our thoughts begin to keep us awake at night, our mental gymnastics need to be addressed, not suppressed.

Side effects and cost aside, if we need drugs to put us to sleep, we're in trouble. Ceding control to the pharmaceutical industry makes it impossible for us to explore, and eventually master, our own body and mind. There are better ways to get a good night's sleep — through massage, yoga and ayurveda can show you how.

Give yourself a five-minute massage
A scalp and foot massage is a shortcut to full-body relaxation. Why? Because all meridians or nadis begin in the scalp and end in the soles of the feet. Plus, many neural endings, receptors and marmas (pressure points) are clustered in the head and feet. By giving yourself the following mini-massage you will get the benefits of an entire body massage. When you've massaged both feet, soak them for five minutes in a bucket of warm saltwater.

Make time for yoga
A regular, balanced hatha yoga practice circulates the lymph and blood, tones the channels of elimination, and balances both the endocrine and nervous systems, calming vata and helping the body and mind digest the events of the day. Whether you practise in the morning, afternoon, or at bedtime, yoga paves the way to a good night's sleep.

SALAMBA BALASANA
Sit on your heels with knees apart and tuck few pillows between your thighs and chest. Turn your head to one side. Let the rib cage melt in to the pillows. Relax and breathe deeply. Stay in this position for five minutes. Then turn heads the other side.

ADHAPMUKHA JATHARA PARVITTASANA
Sit with your hips to the right of your feet and cradle your left ankle in the arch of the right foot. Turn the sternum and place your right cheek on the top pillow, snuggling your belly into the support of the pillow. Repeat on the other side. Stay for one minute on each side.

SUPTA BADDHA KONASANAS
Lie on the bed, draw the soles of your feet together with your knees apart. Allow shoulders and chest to broaden and release to gravity. Be in this position for five minutes.

Heart Habits At Workplace

On the occasion of World Heart Day 2009 Senior Heart Specialist gave message to 'Work with a healthy heart' and take care of the heart to live a healthy life. Over 17.2 million people die every year due to heart diseases and stroke. At least 80% of these deaths from heart diseases and stroke can be prevented if the main risk factors, tobacco, unhealthy diet and physical inactivity are controlled.

"Since most of us spend over half our waking hours working, a work place that encourages healthy habits can reduce risk of many diseases including heart attack and stroke. This is why World Heart Day 2009 is calling on every one to 'Work with Heart' encouraging you to make small changes that together could make a big difference in favour of great health and productivity," says Doctor.

Tips for devising work place programme:
1. Say no to Tobacco - Insist on smoke-free environment. Your risk to heart attack will be halved with in a year.
2. Get Active - Be physically active during the day. Walk around your building or exercise during office breaks. Include physical activity in your working schedule and encourage others to do so. Even 30 minutes of physical activity daily can help to prevent heart attacks and strokes. Take the stairs, go for a walk.
3. Eat Smart - Ask for healthy food at your work canteen or find near by cafes that serve healthy food. Eat at least 5 servings of fruits and vegetables daily. Make smart choices, choosing fruits and green vegetables from the healthy menu or bring your own food from the home. Avoid salt and processed food.
4.Maintain Healthy Weight - Maintain ideal weight as per your height and age.
5. Know your Numbers -- Know numbers like your blood pressure, cholesterol, glucose, weight, waist to hip ratio, body mass index. Take the help of doctor and develop a specific plan of action to improve these numbers.

Foods to Prevent Fatigue

In today's fast paced life fatigue is a common problem. A better diet can keep us energised throughout the day. Learn about the foods that help keep you feeling at your peak. Fatigue is simply mental or physical exhaustion. A process that slows the body down at the end of the day and prepares us for sleep, or protects overworked muscles from possible injury. Some simple dietary changes can help us keep fatigue from getting us down.

Drink plenty of water
Mild dehydration is a common and often overlooked cause of fatigue. Dehydration can reduce blood flow to organs, slowing down your brain. Drink about eight glasses of water a day, and don't wait until youfeel thirsty.

Eat breakfast
The brain is fuel-hungry, using up to 30 per cent of calories. A good breakfast refills our energy stores, keeping lethargy at bay during the morning hours. This is especially true for children, who have a higher metabolism and smaller energy reserves. Include carbohydrates at breakfast, a whole grain muffin with peanut butter, a piece of fruit and a glass of skim milk.

Eat protein and carbs in combination especially at lunch. It's not your imagination: that drowsy, dopey feeling you get around 4 pm is part of your brain's natural daily rhythms. Protein contains the amino acid tryptophan, precursor of serotonin, a neurotransmitter that promotes a calm, relaxed feeling, which helps to fight emotional fatigue. Eaten with protein, carbohydrates may boost the brain's intake of tryptophan. Protein-rich foods also contain tyrosine, a precursor to neurotransmitters dopamine and norepinephrine, promoters of alertness, attention, and motivation.

Use caffeine judiciously
Caffeinated beverages fight fatigue. Caffeine not only makes you feel more energised, it also increases alertness, reaction speed and ability to think clearly for up to three hours. But five or six cups of coffee a day can make you irritable and jittery, actually decreasing performance on some tasks; caffeine late in the day can cause insomnia. If caffeine's your thing, try one cup in the morning and a Diet Coke with lunch.

Get enough calories, but avoid big meals. While overeating is a serious problem for many folks (and can itself lead to fatigue), if you're an intensely active person or you're on a stringent diet, you may not be getting enough calories. Needs vary: take care to consume enough calories for your gender, body type and activity level. High-intensity exercisers need to get enough protein.

Don't, however, take all your calories in one or two daily feasts. Instead, eat five or six smaller meals. A full stomach draws blood to the belly and away from the brain, leaving you listless and dull. Smaller meals also help keep insulin levels constant, avoiding fluctuations of energy and mood.

Eat Iron Rich Food
Iron enables blood to carry oxygen to the organs of the body. Deprived of adequate oxygen, the brain cannot function optimally, leading to lack of mental acuity and feelings of fatigue. Iron intake is not in general a problem for men, but many women have mild iron deficiency. If you suspect you're not getting enough iron, boost your intake with foods like lean red meat, liver, spinach, and apricots.