How over-exercising and lack of SLEEP can do more harm than good to the HEART

MATTER OF THE HEART Experts tell Lekha Menon and Lata Mishra how over-exercising and lack of sleep can do more harm than good to the heart     The lessons have been spelt out time and again. For a strong heart, exercise regularly, eat well and lead a healthy lifestyle. As it turned out, even these measures weren't enough to save Ranjan Das, the 42-year-old CEO and MD of SAP, a multinational corporation, from succumbing to a cardiac arrest even as he finished a gym session at his Bandra apartment. According to reports, Das was a fitness freak, had no bad habits and had even participated in the marathon. Perhaps the only black spot in an otherwise healthy schedule was lack of sleep (reportedly Das could get only a few hours of sleep every day).  Interestingly, while exercising ranks high up there in the healthy lifestyle to-dos, if you overdo it (to compensate for lack of other healthy habits) or do not get your required quota of sleep, you are only adding to your heart troubles, say doctors. Here's why:  STRESS  "The Mumbai lifestyle is such, most of the stress goes undetected," says Dr Rajiv Bhagwat, cardiologist attached with Nanavati Hospital, Criticare and others. "The long commute, erratic timings, even environmental pollution has an impact on wellness."      Little wonder that the age of people complaining of heart ailments is getting younger by the day. Dr Chander Vanjani, head of cardiology, Hinduja Hospital cites the case of a 28-year-old chain-smoker who died of a heart-attack despite having no family history. Another patient had no vices, yet suffered an attack because of stress. "Since the last two years, at least five-10 people in the age group of 25-39 approach me every week with cholesterol abnormality and diabetes-hypertension," he says.  LACK OF SLEEP  Sleep is often the casualty of a super busy, jet-setting lifestyle. Don't pride on your ability to function "on just a few hours of sleep". Good sleep is important for maintaining normal blood pressure and heart rate. "Our body has its own mechanism to maintain blood pressure, heart rate etc. Lack of sleep disturbs the biological clock, which no amount of exercising can rectify," says Dr Bhagwat.  OVER-EXERCISING  Being fit is fine, but excessive gymming can cause more harm than good. Yoga expert and dietician Rujuta Divekar warns against the tendency to use "exercise as a form of punishment". "Meditation works best when you do it with a calm mind, similarly for physical exercise you need a well-rested body," she says.  The biggest disservice you can cause your body is hit the gym too hard when you are already feeling exhausted. "People who are sleep deprived have a lower metabolic rate. You won't lose weight then. On the contrary, you might end up being more flabby," she adds.  TOO MUCH EXERCISE  Over-exercising causes rise in blood pressure leading to plaque rupture. The rupture exposes and even attracts the unwanted or clot forming tissues. All of which is an ideal recipe for a heart attack. "Follow the norms of exercise if you are a fitness freak," advises Dr Bhagwat. "Do natural exercises too – sporting activities, swimming, walking etc."  The key, ultimately, is to find a balance — between life, work, exercise and most importantly, sleep (a factor most always-onthe-run-professionals ignore). Don't wait for modern-day living to take a toll.  NOT SO HEARTY NUMBERS  The Saffolalife Study 2009, covering 8,469 people found that 49.1 per cent Indians were at high risk for developing heart diseases. Men in the 30-39 age group (totalling 1,598 of those surveyed) fell in this.      Mumbai and Chennai men were worst off (with a high-risk ratio of 49.6 per cent and 53.8 per cent respectively). The reasons were familiar: long working hours, commuting, unhealthy eating habits and lack of physical activity as compared to other cities.  Dr Shashank Joshi, endocrinologist with Lilavati Hospital, who was associated with the survey says, "The survey only underlines what we have been seeing, abnormal cholesterol and triglycerides levels among youngsters, all due to stress and disrupted sleep patterns." Ranjan Das,42, suffered a cardiac arrest despite a healthy lifestyle

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Here’s how to get your digestive system back on track after your Diwali indulgence

Beat the bloat!

So you've overdosed on sweets and rich, meaty foods yesterday? 

 Thanks to that mutton do piyaaza or that egg fried rice with chilli fish, zipping your pants is going to be a real struggle. Abdominal bloating not only looks bad, but can cause physical discomfort. The good news? Experts say stomach bloating is a condition you can avoid pretty easily. Here's how... 
Avoid Constipation 
Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating. To avoid this, eat a diet high in fiber (25 daily grams for women and 38 for men) with whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week. 
Rule out allergens 
Food allergies and intolerances can cause gas and bloating, but these need to be confirmed by your doctor. But, don't self-diagnose. Check this out with your doctor. 
Hold the sugary drinks 
The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly. Instead, drink water flavoured with lemon, lime, or cucumber. Or just reduce the number of fizzy drinks you consume each day. Try some peppermint tea for a soothing beverage that may help reduce bloat. 
Limit salty foods 
Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling. Get in the habit of reading food labels. When buying processed, canned, or frozen foods, shoot for no more than 500 mg of sodium per serving in any product. 
Go slow with the beans and gassy vegetables 
If you're not used to eating beans, they can cause that gassy feeling. So can the cruciferous family of vegetables, such as broccoli, brussels sprouts, and cauliflower. That doesn't mean you should give up on these super-nutritious, high-fiber vegetables. Just work them into your diet slowly until your body adjusts to the compounds that can initially cause gas. 
Eat smaller meals more often 
Instead of three big meals per day, try eating smaller meals more often. This can keep you free of the bloated feeling that often follows large meals. Eating more frequently can also help control blood sugar and manage hunger. So go for five to six small meals each day, but make sure the quantity of food and calories are proportionate to your needs. 
Don't eat too fast 
Eating quickly and not chewing your food well can cause air swallowing that leads to bloating. So slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth, and you can decrease bloating just by chewing your food more. There's another benefit to slowing things down: When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.

Sure it looks great but resist the urge to gobble as the air you will ingest in the process can add to that bloated feeling

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RIGHT WAY TO DRINK WATER:

By Dr. Willie T. Ong 

Our bodies are made up of mostly water. Just look at the facts: The brain contains 74% water, blood contains 83% water, lean muscle has 75% and bone has 22% water. Experts agree that water is one of the most powerful forms of treatment. So how come most people don't drink enough water? 

10 Health Benefits of Water: 

  1. Water prevents kidney stones. The most common cause of kidney stones is not drinking enough water. Since water dissolves the substances that form stones in the urine, drinking 12 glasses daily helps treat kidney stones. 

  2. Water treats urinary tract infection. The more water you drink, the more you will urinate. "Drinking lots of water will help flush out harmful bacteria from your bladder," says Medical City kidney specialist Dr. Roberto Tanchanco.

 3. Water helps patients with diarrhea by preventing dehydration. As a first-aid for diarrhea, you can make your own oral rehydration solution at home. Mix a glass of water with 2 teaspoons sugar and ¼ teaspoon salt, and drink as much as you can tolerate. This is similar to the dextrose solution in the hospital.

 4. Water helps reduce fever. For symptoms of flu, water can help lower your body temperature when you urinate the "heat" out of your body. If you're sick, drink more water for you to recover faster.

 

5. Water helps treat cough and colds, sore throat, and respiratory infections. Water helps loosen sticky phlegm. A respected lung specialist told me that some mucolytics out there are just as beneficial as drinking lots of water.

 6. Water reduces heartburn. Taking 2-3 gulps of water every 20 minutes or so can help flush the stomach acid away. Bananas and water are effective alternatives to taking antacids. Try it.

 7. Water prevents constipation and its complications. Too little water can harden the stools and lead to hemorrhoids and diverticulosis, a disease of the large bowel. Drink water and eat lots of vegetables to soften your stools.

 8. Water keeps you alert and energetic. If you're dehydrated, your blood is literally thicker. This makes it harder for the blood to circulate. As a result, the brain can become less active and you can feel confused and fatigued. Some studies also show that water may help cure migraine headaches.

 9. Water helps reduce weight. By drinking a glass or two of water before a meal, you will lessen the amount of food you can take in order to feel full. Water has zero calories and will not make you fat.

 10. Water keeps your skin soft and radiant. Just as a dehydrated person will have deep-set eyes and wrinkled skin, so will a fully hydrated person exhibit a normal and beautiful skin tone.

 The Proper Way To Drink Water:

 1. Drink water when you wake up. Your body loses water while you sleep, so drink a glass before you go to sleep, and another glass when you wake up. You are naturally thirsty or dehydrated in the morning. Drinking water in the morning helps flush out the toxins that have accumulated all night.

 2. Drink 8 to 12 glasses a day. According to the Mayo Clinic, a 120-pound individual needs 8 cups of water a day, while a 190-pound person would require 12 cups daily. Dr. Robert Tanchanco says that we should monitor our urine color and keep it on the light side. However, drink only a maximum of 16 glasses a day, and not more.

 3. Drink little by little throughout the day. It is preferable to sip water throughout the day rather than to drink two glasses all at once. This will lessen the stress on the heart (especially if you have heart disease) and give your body more time to absorb it.

 4. Don't wait until you're thirsty to drink water. By the time you feel thirsty, you're probably already 2 glasses below your normal water needs. Elderly people are also less sensitive to the body's need for water.

 5. Drink water, not soft drinks, alcohol or coffee. Some experts believe that tea, sodas and coffee can be potentially dehydrating. Moreover, the high phosphorus and sugar content in cola drinks can lead to conditions like osteoporosis and diabetes. One study shows that adults who drank six cups of coffee daily experienced mild dehydration. Drinking alcohol is much worse because it actually dehydrates you by making you urinate a lot.

 6. Train children to drink water. Set a good example to your kids and drink water together. Make sure that children drink enough water when they're active. Pack a large bottled water in their lunch box.

 7. Drink more when it's hot. People living in hot climates like the Philippines need to drink more water. They are more prone to develop kidney stones compared to those living in cooler regions.

 8. Drink more as you exercise. When you exercise, you need to drink more water to compensate for fluid loss. Go for an extra 500 ml of water for a 30-minute to 1-hour exercise. Eating a banana also helps keep your potassium up.

 9. Drink more when you're sick. Even though you don't feel like it, you really need to drink more water to help your body recover from various infections. If you're dehydrated, you'll feel much worse.

 10. Drink more if you're pregnant. Women who are expecting or breast-feeding need additional fluids to stay hydrated. The Institute of Medicine recommends that pregnant women drink 10 cups of fluids daily and women who breast-feed take in about 13 cups of fluids a day.

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Depression linked to vitamin deficit on the rise in city

Mumbai: If you thought depression was only about the mind, think again. Many a time, the genesis of the world's most common mental illness lies in your food plate, say doctors. 

    They call it the vitamin theory of depression: skip taking vitamin B12 and increase your risk of depression, or so goes the new psychiatric advice on the occasion of the World Mental Health Week, which ends on October 10. 
    Studies in medical journals have already linked low levels of vitamin B12 to depression. "The link is known, but not widely recognised,'' says city psychiatrist Harish Shetty. But a dose of vitamin B12 supplements or injectables can brighten up the lives of those with the blues. 
Know Your B12 
Vitamin B12 is a member of the vitamin B complex. It contains cobalt, and so is also known as cobalamin 
It is necessary for the synthesis of red blood cells, the maintenance of the nervous system, and growth and development in children 
Its deficiency can cause anaemia. Vitamin B12 neuropathy, involving the degeneration of nerve fibres and irreversible neurological damage, can also occur 
Meat, liver, eggs, shrimps, and dairy products like cheese are valuable sources of this vitamin 
For vegetarians, it is best to increase their intake of milk or take vitamin B12 in a tablet form as a supplement. Fortified breakfast cereals are particularly good source. Soya milk is another source Poor eating habits aiding depression 
Mumbai: Doctors are particularly worried about the growing numbers of people who are afflicted by depression that is linked to vitamin B12 deficiency. Says Harish Shetty, consulting psychiatrist with Hiranandani Hospital in Powai, "There is a sudden increase in the number of kids and adults with B12 deficiency reporting mood swings and learning issues.'' 
    They come to him with reports of falling grades, crying spells, sadness, anger and suicidal intent. As a matter of routine, they are put through blood tests, including an assessment of B12 levels. "Very often, those with depression have a deficiency of vitamin B12,'' he adds. One can blame this growing trend either on poor dietary habits in urban centres—the culture of fast food and high-calorie drinks. 
    What isn't yet established beyond doubt is whether is it low levels of B12 that leads to depression or vice-versa? "We need focused studies to establish this,'' says endocrinologist S Joshi, who consults at Lilavati Hospital. 
    The experience of Jatin Mehta (name changed) underlines the vitamin theory of depression. Seven years ago, the then 15-year-old Jatin's doctor parents took him to neurologists to understand why their son was listless, both at school and at home. "After nearly two years of running around, a doctor told us to check the B12 levels, and sure enough they were low. Within two weeks of taking my first vitamin B12 shot, I started feeling better,'' says Jatin. 
    Now his parents are amazed that their boy, who battled dyslexia and depression as a highschooler, is now on the verge of completing his Masters degree in medicine. As a resident doctor, his working day stretches to over 19 hours, managing scores of patients as well as his own studies. But as every quarter draws to a close, Jatin feels his interest levels flagging and a sense of helplessness taking over. "I then know that it is time for the B12 shots that I take once every three months,'' says Jatin. 
    Joshi points out that Indians, as a rule, are deficient in Vitamin B12. "It is mainly vegetarians whose diet is deficient in the vitamin. Its deficiency affects neurological function,'' he says. It is only in the last few years that doctors are exploring the nutritional angle to depression which roughly affects 5% of thepopulation. "It is well known that anaemic persons can get depressed. But there is new research to show that people with vitamin and folate deficiency could get depressed. Nutritional deficiencies affect not only the poor but even the upper class,'' says Shetty. 
    Incidentally, the American Journal of Psychiatry (2007 issue) propagates the homocysteine hypothesis of depression. Homocysteine is an amino acid whose high levels suggest heart disease. However, homocysteine levels get high because there is a deficiency of vitamin B12 and folate in the body to process this amino acid. "Homecysteine causes heart disease, which causes depression,'' says the authors of the homocysteine hypothesis of depression, adding that the theory needs further validation. 
    What is the way to battle this deficiency? In their book, Stop Depression Now, Columbia University psychiatrist Richard Brown and Baylor University neuropharmacologist Teodoro Bottiglieri had suggested that that all psychiatric patients should take a daily megadose of 1 mg of oral vitamin B12. For those who cannot absorb vitamin B12 directly, doctors recommend injections. 
DARKER SECRETS OF DIET Signs, symptoms and health problems associated with vitamin B12 deficiency 
    Anemia, fatigue, weakness, constipation, loss of appetite and weight loss 
    Deficiency also can lead to neurological changes such as numbness and tingling in the hands and feet 
    Additional symptoms of vitamin B12 deficiency are difficulty in maintaining balance, depression, confusion, dementia, poor memory and soreness of the mouth or tongue 
Depression is a serious illness that should be distinguished from the feeling of sadness that one feels after, say, the loss of a relative or friend 
    Causes 
It is a result of a combination of genetic, biochemical, environmental and psychological factors Symptoms (At least 5 of these symptoms for at least 2 weeks) Feeling sad or empty Decreased interest or pleasure in activities Appetite change with weight loss/gain Decreased or increased sleeping Fatigue or loss of energy Feeling worthless or guilty Being either agitated or slowed down Difficulty in thinking or concentrating Recurrent thoughts of death/suicide 
In children A child with depression may pretend to be sick, refuse to go to school, cling to a parent, or worry that a parent may die Older children may sulk, get into trouble at school, be negative and irritable, and feel misunderstood

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Flossing first: Better dental hygiene improves heart health

Although very few of us count flossing as an essential part of an after-meal or once-a-day routine, it's importance cannot be stressed enough. Even more surprising is the fact that hardly anyone is aware of the necessity of flossing. Some are rather incorrectly inclined to believe that regular brushing is enough to keep their tooth healthy. To illustrate this importance, a study was carried out 51 twins on the importance of flossing which published in American journal of periodontology a few years ago. One of them was instructed to just brush and the other to brush and floss. Their dental health was examined before and after the study. The results showed the group that flossed had 38 per cent fewer bleeding gum sites than before the intervention and overall gum bleeding improved by an average of 42 per cent. 

Some flossing facts 
    Brushing sans flossing is comparable to cleaning only 65 per cent of your body leaving the 35 per cent dirty which simply means you are not completely clean. 
    Flossing removes the tiny trapped food particles and also the plaque trapped between the teeth which a tooth brush cannot reach. It also prevents the formation of calculus or tartar which if formed can only be removed by your dentist. 
    Recent studies have indicated flossing reduces the risk of heart attack. Hard to believe? Well, this is attributed to the close relation between gum disease and heart attack. The gum disease is prevented by regular flossing which decreases the risk for heart attack.

Floss your way to a sunshine smile!

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Give your child’s mental and emotional health a boost with these yogasanas by expert Yogesh Chavan

FOR CHILD'S SAKE

As with everything else in life, starting young is the best route in fitness too. So if you want your child to be smart, alert and healthy, take him/her to a yoga session. Introducing kids to yoga can help them imbibe its benefits even better. Forget the complicated poses and explanations, these are few asanas a child can easily perform:

BETTER HEIGHT 
A child's height is determined to a large extent by 
his/her genes but yoga can help your kid become 
slightly taller. Try the following: 
TADASAN 
The palm tree pose. Stand with feet together and hands to the side stretched at the shoulder level. Breathe in and lift hands above the head with palms touching. Raise your heels such that you balance on your toes. Hold this position. Keep your eyes open, concentrate on a spot on the wall at eye-level. Once you feel that you can balance yourself, try lifting up higher and feel the stretch. Slowly lower your hands and body back to the starting position. 
How it works: 
Since children tend to spend a lot of time on the PlayStation or the computer, they develop a tendency to slouch. Tadasaan helps counter this tendency by making the spinal cord stronger and more flexible which improves posture and remove stiffness which is common after long hours of sitting (tuitions, school etc).

TO STAY FOCUSSED 
Kids get easily distracted during lectures. The following asana will help 
your child concentrate better. 
VRUKSHASAN 
Stand with feet together. Lift your right leg, place it on the inner thigh of the left leg. The toes should point downwards and the bent knee should be parallel to the floor. Focus on any spot ahead of you which is at eye-level. Lift your hands above your head and let your arms touch your ears, with palms touching each other. Feel the stretch and continue to breathe normally. 
How it works: 
You are required to concentrate your entire attention at a spot in front of you. This calls for a great amount of focus from a child. Also, regular practice helps you hold the final pose longer and thereby improve concentration. Thereafter, the same focus can be easily applied to academics.

BETTER IMMUNITY 
With new viruses doing the rounds, your child needs to build a strong immunity. Follow this asana: 
ANULOM- VILOM 
Sit in Padmasan or any comfortable pose. Fold the index and middle fingers of your right hand. Use your ring finger and little finger to close the left nostril. Take a deep breath from your right nostril. Hold your breath. Use your thumb, close your right nostril, and exhale from the left nostril. Repeat the same procedure, starting with your right nostril. Repeat this entire cycle about 10 –12 times or ideally for a minute. 
How it works: 
Immunity refers to the correct composition of the blood, wherein there is enough hemoglobin to keep you healthy, and enough white blood corpuscles to fight bacteria or virus. This can be achieved by supplying blood with ample quantity of oxygen. That is exactly what happens during Anulom-Vilom.

FOR CONFIDENCE 
Work this asana into your child's 
schedule to ensure (s)he grows into a 
self-assured adult. 
AKARNA DHANURASAN 
Sit with your left leg outstretched and the right leg bent and placed over the thigh of the left leg. Using your left hand, hold the toes of your right foot. The toe is to be held in between the curved index and middle finger. Breathe in and lift your right leg up towards your ear. Breathe deeply and lower the leg. Repeat the same process with the right leg outstretched and the left leg bent. 
How they work: 
This asana is slightly tough but strengthens and stretches the thighs and hands. By practising this asana, the child pushes himself/herself physically. Mastering this asana itself acts as a confidence-booster which then automatically applies in tasks too.

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You may be leaving out vital nutrients as you peel your food

PEELING BAD Nutritionist Dr Nandita Shah shares more such tips to give your food a plant-based makeover  Granted, you're living in a concrete jungle where you have no control over pesticides in your baingan and adulteration of your milk. You are also too busy to bother about what you feed yourself, often rushing to grab a burger, gorge on a pizza and wash these down with a cola. Indeed, the reasons trotted out for treating our body to junk are many. Health foods? — Too expensive. Counting nutrients? — impractical. Organic and natural food? — not always possible in a city like Mumbai. But the wrong diet is the root cause of all illnesses. The way out? Make small changes in your eating patterns. Don't make a 360-degree change, go one step at a time. Try to be as natural as possible, gradually include more raw foods and get rid of unhealthy eating patterns. Here are easy-to-adopt plant-based diet practices that can help ward off (and in most cases, reverse) ailments like obesity, diabetes, gastric problems etc.  NO TO ANIMAL PROTEIN  Don't pack in protein from animal sources — cheese, milk, meat, butter, eggs etc. Unlike plant-based protein sources, these take more time to digest, making you feel heavy and bloated. To make matters worse, unknowingly there is a tendency to have acidic food to help digest the protein (eg. gulping cola along with a cheesy pizza or alcohol with meat). And as is commonly known, one of the bottomlines of a good diet is to avoid acidic food (animal products, sugar, dairy, sugar and colas) and have more alkaline stuff (fruits, vegetables). Too much acid also leads to long-term thinning of the bones and lower muscle mass. Moreover, meat contains huge amount of animal fat that's a direct cause of obesity, heart diseases, cholesterol etc.      Moral of the story? If you want to avoid the afore-mentioned diseases, give your body a protein shake up with normal greens and fruits.  DAIRY CAN BE AVOIDED  Have soya milk or almond milk if you can't do without your daily glass of milk. Dairy products, especially the ones available after all the processes and adulteration in cities these days, do your body no good.  OILY FACT  You can fry onions in water. Watch your oil consumption. The best way to consume oil is through nuts and seeds rather than the refined form where all fibre is lost. Think you cannot make your sabji without a generous dollop of ghee? Here's how you do it. Add a little salt to soften the onions and fry them in a pan without oil or fat. If you feel it sticks, just sprinkle a little water. Your onions will get fried just as well.  CHANGE YOUR COOKING STYLE  Healthy, oil-free cooking might take a little longer than usual, but it's worth the wait. Begin using vegetable broth to cook your sabjis and curries. Can't do without tasty (oily) temptations like ragda patties or cutlets? Simply coat your patties in fine peanut powder and roast them. It might take a while, but the oil released from the peanuts is enough to cook them. Try it to believe it.  HAVE WHOLE FOODS  Eat only whole foods because most of the nutrients and flavour is in the skin and when you peel them, you throw away the nutrients. Ever wondered why you add sauces and masalas to spice up vegetables? It's because while peeling the skin,you are ridding it of its flavours too. If you learn to cook with whole foods, you won't feel the need to artificially flavour them with sauces. Similarly, have unpolished rice instead of white rice, atta instead of maida.  USE WATER SPARINGLY  Washing vegetables, grains and fruits well is necessary but don't overdo it, else you'll lose all nutrients. Steam your veggies instead of boiling them, you'll require less water and retain nutrients too. Also, never wash vegetables after chopping them.  HAVE FRUITS SEPARATELY  Do not combine fruits with a meal. Fruits digest very quickly compared to other foods, is very sugary and therefore 'ferments' in your stomach. This is fine normally, but if you eat fruit after eating a lot of other foods that digest more slowly, then the fermenting fruit sits in your stomach a lot longer and can cause bloating, gas and discomfort. Also have fruits whole, instead of juices. The calories are higher in juices and with fruits, you'll get your fibre too.  FOLLOW THE MONKEY  Nature is the best teacher and among all animals, man's closest relative monkey leads the way. Ever seen a monkey peel an apple? But it certainly does so for a banana or an orange. Follow the principle in your diet too! Never peel fruits and vegetables that don't need peeling. (Dr Nandita Shah is the founder of SHARAN, an organisation promoting healthy lifestyle and organic farming). CO-ORDINATED BY LEKHA MENON

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