Myth busted: Mind can cope with 4 chunks of info, not 7

Melbourne: Four, not seven, is the "magic number" when it comes to items of information the mind can cope with before confusion sets in.      A new analysis by a leading Australian psychiatrist challenges the long-held view of psychological lore of seven being the number, suggesting it might actually be four.      In 1956, American psychologist George Miller published a study arguing the mind could cope with a maximum of only seven chunks of information. The study paper, "The Magical Number Seven, Plus or Minus Two. Some Limits on Our Capacity for Processing Information", has since become one of the most highly cited psychology articles and has been judged by the Psychological Review as its most influential paper of all time.      However, University of New South Wales professor of psychiatry Gordon Parker says a re-analysis of the experiments used by Miller shows he missed the correct number by a wide mark. Writing in the Acta Psychiatrica Scandinavica, Parker says a closer look at the evidence shows the human mind copes with a maximum of four 'chunks' of information, not seven. PTI

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Coming soon, triple therapy to make hearts beat longer

Indian-American Doctor Plans To Conduct First Surgery In City In Early 2013

    Soon, people suffering from heart troubles can avail of a new therapy. For the first time in India, to resuscitate weak hearts and make them stronger, an Indian-American surgeon will carry out triple therapy—a combination of angiogenesis, stem cells and bypass surgery. 
    Dr Mukesh Hariawala is all set to introduce the "natural bypass" in Mumbai's Jaslok Hospital in the first quarter of 2013. The surgery involves spontaneous development of new blood vessels in the heart by laser stimulation and subsequent injection of patient's own stem cells harvested from 
bone marrow. 
    "This surgery is like a natural bypass, wherein, we create alternative vessels from body's own functions," Dr Hariawala told TOI. He said the surgery is mainly meant for very sick patients, whose blood vessels degenerate over the years—especially those who suffer from diffused disease, which is more common in diabetics. 
    "We remove the patient's bone marrow, and then the stem cells are separated over the next six to eight weeks. For the triple heart therapy, a hybrid operating suite is required, which would have a combination of a cath lab and operation theatre," said the Harvard-trained doctor. 
    Once the patient is taken for the surgery, with the help of laser, doctors perform angiogenesis—the process in which new blood vessels are grown from the pre-existing ones. In this process, vascular endothelial growth factor (VEGF) is a signal protein produced by cells that restores the oxygen supply to tissues when blood circulation is inadequate. 
    "When VEGF is released within the body because of the laser, it forms alternative blood vessels. At the peripheral area where the angiogenesis is performed, we then inject the patient's own stem cells. This patches up or completely restores the blood vessel and the patient will not need further cardiac intervention," said Dr Hariawala. 
    The clinical trial for the triple heart therapy has been successfully carried out on 22 patients worldwide. "Within first quarter of 2013, we will be able to provide this treatment," Dr R R Pulgaonkar, chief executive officer of Jaslok Hospital, said. 
    But Dr Hariawala warned that the triple therapy is not the answer to all heart problems. "Not all patients suffering from heart problems will be able to get this treatment. This is a complex procedure and is done on only those patients, who suffer from extremely degenerated blood vessels and on whom the bypass surgery alone will not work," he said.

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Most of us are ignorant about effective brushing and face-washing

Go to hygiene school

What's to learn? Loads. 

    It's two of many things we do first thing in the morning. Every morning. We've been doing it since we could hold a brush, and soap. So, we imagine, we can't get it wrong. 
    But dermatologists and dentists claim several of us haven't mastered the right technique of washing our faces, and brushing teeth. Mirror gets Dr Jaishree Sharad and Dr Anand Shetye to tell you where you are going wrong. THE PERFECT TOOTH SCRUB 
    Since mornings tend to be rushed, brushing is one of the first casualties. You need to brush your teeth for at least two minutes if you are to maintain optimum oral health. Dr Anand Shetye, prosthodontist and implantologist says, "The morning routine should combine brushing, tongue cleaning and massaging the gums. Always hold the brush at a 45 degree angle, and rotate it in circular motion, not horizontally across the teeth surface. Target a few teeth at a time, and always remember to brush the gum line (where the teeth meet the gums). 
    Tongue cleaning minimises bad breath (halitosis). Gums are the supporting system for teeth. A coral pink colour is a sign of good healthy gums, says Dr Shetye. Use the brush to gently massage the gums and improve blood circulation. 
    Always pick a toothbrush with soft bristles arranged in various directions. Change it once in three months. Brushing should be followed by flossing to help dislodge food debris (plaque) that sits between the teeth and breeds bacteria. While choosing a toothpaste, check for baking soda content. It helps remove stains, but too much of it can lead to deterioration of the enamel (glass-like material layers the teeth). 
    Wash your brush thoroughly, else you will be shoving bacteria leftover on the bristles, back into your mouth. THE PERFECT FACE WASH ROUTINE 
    Washing the face is an important act of the personal hygiene routine, although most of us do it on auto mode. Cleansing helps get rid of old surface skin cells, dirt and dust, make-up and bacteria. 
    If your facial skin feels dry and tight, it could have something to do with how you wash your face. If you are using a lathery soap bar, scrubbing your face with vengeance, and wiping it vigorously with a towel, you are doing more harm than good. 
    The skin on your face is not the same as that on your body. Besides, not all soaps are created equal. First, recognise your skin type — oily, dry, normal or combination. Dr Jaishree Sharad, cosmetic dermatologist, explains, "Soap can alter the pH of skin, making it alkaline and hence, dry." A mild face wash is your best option. Look out for one with the following ingredients —cocamidopropyl betaine or caprylic triglyceride, all sulfate-free surfactants. 
    Sharad suggests that you wash your hands thoroughly before you wash your face, else you will be working dirt into your skin. Apply the cleanser using your finger tips, not palms, with gentle, circular strokes, starting at the base and moving upward on your face and neck. "Don't scrub. A gentle massage is effective at loosening grime and dead skin cells. Scrubbing irritates the skin. Always rinse with tepid, not cold, water. Hot water dries the skin, while cold water cannot dissolve embedded dirt. Don't forget to rinse the cleanser from your neck and hairline. Cleanser residue can clog pores and attract dirt," she adds. 
    To dry your face, gently blot off excess water with a soft towel. Don't drag the towel across your face. Follow it with a moisturiser appropriate for your skin type. This helps seal in surface moisture. 
    Massaging your face doesn't increase circulation. It can in fact, stimulate sebaceous glands and lead to acne. Exercise is your bet if you want to boost blood circulation.

Dr Anand Shetye

DON'T move your brush across the surface of your teeth, from left to right

DO hold the brush at an angle, and move in up and down in short, vigorous strokes

Dr Jaishree Sharad

DON'T scrub your face vigorously with your palms

DO use the tips of your fingers to gently massage face wash into your skin

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‘RESPIRATORY CASES RISE’

Mumbaikars under the weather as winter sets in Mumbai:The chill in the last two dayshas left Mumbaikars breathless and wheezing.      The temperatures in Santa Cruz soared to 17.4 degrees Celsius on Tuesday, about three degrees more than the recorded minimum temperatures on Monday. The minimum temperature in Colaba was 22 degrees Celsius. However, during the afternoon the mercury  climbed to 33.5 degrees and 33.3 degrees in Colaba and Santa Cruz.      According to doctors, the swing in temperature is causing havoc on respiratory tracts. "There is a paradoxical situation with the weather, which is causing more of throat infections than anything else," said Dr Hemant Thacker, who consults in Jaslok and Breach Candy hospitals. "More patients are comingwith wheezing and dry cough. They do not get any phlegm, which is even worse as there is no relief from the bouts of cough until the infection is gone. I have seen about 10 cases daily since the temperature started dipping from Saturday," he added.      While many doctors claim that the infections are allergic reaction to a thick layer of smog in the morning, others believe that most are cases of viral infections. "We are seeing a 40-60% increase in the number of OPD patients suffering from respiratory problems," said Dr Shahid Barmare, physician with Kohinoor Hospital at Kurla.      Dr Khusrav Bajan, intensivist at Hinduja Hospital said there was a lull in the cases of respiratory problems last week. "Smokers and those with existing problems are having trouble during the morning and night," he said.

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‘Rainforest’ of bacteria lives in our belly buttons

London: Navels harbour an ecosystem of bacteria which is similar in their biodiversity to the world's rainforests, a new study has claimed. 

    US researchers found 2,368 species of bacteria, 1,458 of which may be new to science, after two years of literal navel gazing. 
    Just eight of these species were found in more than 70% of individuals sampled. However, questions remain as to what factors govern which species will be found on which people, the Daily Mail reported. 
    "The common, abundant species are from a relatively small number of evolutionary lines, indicating that they have evolved traits that make them at home on human skin," said Rob Dunn of North Carolina State University. "However, we are still trying to figure out what determines which of these species are found in a givenperson's belly button," he said. 
    "We've looked at sex, age, ethnicity and a number of other factors — none of them are predictive of which species live in that person," Dunn added. 
    Dunn and his team swabbed more than 500 belly buttons over the past two years, but concentrate on just 60 individuals for their study published in the journal PLoS One. 
    The researchers launched their project in part to investigate claims over recent years that the collection of organisms on human skin forms our first line of defence against pathogens. 
    "We know that without these microbes our immune systems won't function properly," Dunn said. PTI

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FIX YOUR HEALTH AT LUNCH BREAK

10 easy lunchtime changes that can fit wellness into your exhausting work week

If you work full time, your lunch break is probably sacred. But how often do you spend that precious hour at your desk, munching a mayo-heavy sandwich and barely tearing your eyes from your computer screen? 
    Recent research found that half of office workers feel more stimulated after going out for lunch. Yet only 15 per cent actually leave their desk. You're not alone if you feel chained to your desk, but small changes can make a big difference. 
1 Swap your sarnie 
Your packed lunch could be seriously affecting your waistline if it's laden with calories. Aim to eat low glycaemic index (GI) foods, which contain slow release carbohydrates such as wholegrain bread, brown rice and pasta, says nutritionists. 
    By swapping a chicken-mayonnaise (535 calories), for an egg sandwich made with wholemeal bread (270 calories), you'll save 265 calories. Or save 136 calories by having a 100g pot of humus (187 cal) with a large mixed salad (222 cal). 
2 Work out at work 
If you really can't get out to exercise, bring your fitness regime inside. No need to limber up in a leotard at your desk, but you can sneak in some exercise without getting funny looks from colleagues. Ab pull-ins are one of the best ways to strengthen your belly. Sitting straight, pull your abdominal muscles in by tightening them. Hold for five seconds, and release. Repeat 20 times. 
3 Stay active 
Sitting down at work all day can have adverse consequences for your figure — and your health. Research has shown that going on a power walk daily can halve the risk of a heart attack. Exercising at lunchtime can energise you, say fitness experts. "It means you're less likely to succumb to the afternoon munchies. Several offices now have in-house gyms, so that makes things easier. Or just head out for a short walk. 
4 Ditch the coffee 
You may love your creamy latte, but it's not doing you much good. Change your order from a large latte 
    (280 calories) to a calorie-free green tea. Green tea is less likely to give you that afternoon slump as there's less of a blood sugar 'peak and trough' effect. It also protects you against degenerative diseases if drunk often. Else, swap your latte for a mug of tea with milk (20 calories), which means you cut out 260 calories. Go easy on the sugar. 
5 Mind your mess 
Finding it difficult to think straight surrounded by all those mouldy cups and piles of paperwork? Use your lunch hour to tidy your desk and give yourself a mental boost. Your subconscious mind doesn't discriminate between positive or negative. It defines your current state of mind and affects how you act. 
    So, messy spaces produce a muddled mind while a tidy desk brings clarity. 
6 Sun substitutes 
You won't get your recommended dose of vitamin D spending all day indoors. Nothing can replace getting out into the sunshine, but adjusting your diet can help. Eggs and mackerel are rich in vitamin D. 
7 Take a screen break 
If you work on a computer all day, getting regular screen breaks — especially at lunchtime — could save your eyesight. Screens subject your eyes to flicker and glare, which can cause myopia or shortsightedness. Staring at the screen can also cause blurred vision, double vision, dry and red eyes, headaches and neck and back pain. Blink often to keep your eyes moist, splash them with water and look away from the screen at regular intervals, to focus on objects that stand at a distance. 
8 Trade your chocolate 
If you can't resist the allure of chocolate at lunchtime, think of the long-term effects it could have on your figure. If you're addicted to colas, why not try a fruit smoothie instead? The micronutrients in a smoothie make it better than a cola. 
9 Take the stairs 
We don't just use calories by exercising. Non-exercise activity thermogenesis (NEAT) is the energy used for everything other than sleeping, eating or conventional exercise. By going for a stroll in a shopping area close to work, you could use 30 calories in 'neat' energy. Climbing the stairs every day could tally up, over a month, to the equivalent of a step class. 
10 Do nothing 
At lunchtime, find a park bench and watch the world go by. You might think you can just rest your body but you must never forget to calm your mind. A clear mind gives a feeling of fearlessness, confidence and clarity. Don't feel guilty about taking your lunch break. It's your time. 
    —Daily Mirror

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Diabetes can cause deafness, says study

Washington: Diabetes doesn't just cause blindness — it could also make you deaf, a study has warned.      According to researchers, patients with diabetes have a significantly higher prevalence of hearing impairment than patients without the disease. They note that the finding is likely to be independent of the effect of aging or a noisy environment.      The number of those with impaired hearing more than doubled in the period from 1995 to 2004, researchers said.      "The link between hearing impairment with diabetes is controversial, but it is believed that over time, high blood glucose levels can damage vessels in the stria vascularis and nerves diminishing the ability to hear," said Chika Horikawa from Japan. the lead author of the study.      "We found persons with diabetes had more than two times higher prevalence of hearing impairment than those without diabetes," Horikawa said. PTI

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Mithai as health tonic Ayurveda says eating energy-rich festive foods is good for you

From scrumptious karanjis to ghee-laden anarsas and spiral chaklis, making sweets and savouries during Diwali has been a long-standing tradition. What's probably going to be music to the sweet-toothed's ear is Dr Balaji Tambe's research, which shows that traditional festival foods have been designed to improve health. 

    "Ayurveda has identified important nutrients in almost every food, and the art of Indian cooking is based on this knowledge," says the founder of the ayurveda centre Atmasantulana Village. "Cane sugar, for instance, which has been favoured in Indian tradition, is a cooling agent. It gives you strength, increases shukra dhatu (virya, seminal fluids), and pacifies pitta and vata." 
    Likewise, ghee (ayurvedic or homemade), which ayurveda describes as a life-giving nectar, is considered the best lubricant and digestive regulator. It strengthens sense organs, improves memory, intelligence, and vitality. It detoxifies and rejuvenates the system, he shares. Wheat or rawa, another key ingredient in mithai, has the capacity to strengthen all dhatu (seven levels of tissue), improve complexion, and pacify vata and pitta. 
    The fact that the festive season follows the rains closely has something to do with the reason to eat rich foods now. The monsoon denies us exposure to sunlight. "Once the rains have faded, the digestive fire increases with the sun, and the body must, therefore, be provided with appropriate energy-filled foods. If we deny ourselves rich nutritional foods at this time of the year, the digestive fire could eat into the tissues or even disturb hormonal balance. Feeding the body rich foods now benefits you all year round," explains Dr Tambe. 
1 ANARSA OR SHAALIPOOP 
INGREDIENTS : 200 gm rice dough; 20 gm khus khus; 300 gm ghee; jaggery (as per taste) and water. 
METHOD: Wash the rice dough well with water, and pound it (with mortar and pestle) into flour. Add ghee, jaggery and water to prepare it and knead again. Store the ready dough for two-three days. Make it into flattened round patties (three inches in diameter and half a centimetre in thickness). Sprinkle poppy seeds over one side of the patty, and deep fry in ayurvedic ghee. Keep the poppy side up in the pan. Do not turn. Fry until it reddens. 
BENEFIT: Lubricates the body, increases vitality without producing heat. Helps nourish all the seven tissue levels of the body, and can stop diarrhoea too. 
2 CHAKLI/VESHTANI 
INGREDIENTS: 100 gm fresh urad pith (black gram flour); 6 gm salt; 2 gm asafoetida; 20 gm ginger juice; ayurvedic ghee; cold water. 
METHOD: Mix urad flour, salt, asafoetida and ginger juice into a hard dough with cold water. Apply a little ayurvedic ghee or sesame/groundnut oil on your hands and knead it well. Make three balls. Roll them into sticks (as thick as pencils). Arrange the rolled sticks into spirals of two-three inches in diameter. Deep fry in ayurvedic ghee to make chakli. For veshtani (easier to digest), steam the same preparation for approximately 20 minutes. Serve with coriander chutney. 
BENEFIT: Both chakli and veshtani increase seminal fluids and vitality. The main ingredient, urad, is an important lubricating agent, which increases kapha. It is an aphrodisiac and a strength-giving tonic. This helps clear urination, supports flesh and fat tissue and serves as a medicine for piles, facial palsy as well as vata diseases like paralysis and nervous disorders. 
3 KARANJI 
INGREDIENTS: For the puri: 60 gm fine wheat flour; 6 gm rawa; ghee. For the filling: 150 gm cane sugar; 90 gm fresh coconut; pinch of cardamom, powdered clove, black pepper powder, charoli/chironji (buchanania lanzan) and edible camphor. 
METHOD: To prepare the puris, make hard dough of rawa and fine wheat flour with milk as required to make it soft, and a little ghee (1 tsp). Set dough aside for two hours. Pound in a mortar or mixer, make small balls and roll out like puris. The filling must be prepared separately. Roast rawa in ghee, slowly. Add sugar, cardamom, fresh coconut, powdered clove, black pepper powder, charoli/chironji and a tiny pinch of edible camphor to roasted rawa preparation and mix thoroughly. Now, place two teaspoons of the filling in the puri and fold it over the filling to make a semi circle. Press the edges together and deep-fry in ghee. While hot, immerse in sugar syrup and remove after some time. It is ready to serve. 
BENEFIT: This preparation builds up all seven tissues, particularly vitality and seminal fluids. Although it is heavy to digest, it helps with motions. It is good for bones, strengthens the heart, and reduces pitta and vata doshas. 
AYURVEDA BASICS 
Ayurveda explains that everything in the universe, including humans, exhibit a combination of three tendencies — kapha (matter-inertia-heaviness), vata (flow-movement-activity pressure) and pitta (digestive fire and catalytic agency-warmth-enthusiasm). To understand food and digestion, learning about pitta is essential.

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An egg a day keeps allergies at bay

 Avoiding sweet treats like cakes and cookies might not be necessary for children with egg allergies. New studies presented at the AmericanCollegeofAllergy,AsthmaandImmunology (ACAAI) Annual Scientific Meeting found 56 per cent of allergic children can tolerate baked hen's egg, while 55 per cent outgrow their egg allergy entirely. "More than half of egg allergic children can tolerate hen's eggs when they are baked at 350 degrees in products such as cakes and breads," said allergist Rushani Saltzman, lead study author and ACAAI member."Dietaryintroductionofbakedeggbyanallergist can broaden a child's diet, improve quality of life and likely accelerate the development of an egg tolerance." 

In a separate study also presented at the meeting, Ruchi Gupta, lead study author, found that out of the eight common food allergens, children most commonly outgrew egg allergy. 
"Food tolerance was observed in one in four children, with 55 per cent outgrowing their egg allergy by age seven," said Gupta. 
"Developing an egg tolerance is the most common for children, followed by milk. A small proportion outgrew shellfish and nut allergies." MM

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Lead a controlled lifestyle to prevent diabetes

WHILE DIABETES CAN BE GENETIC, DOCTORS SAY THAT TYPE 2 DIABETES MELLITUS CAN BE PREVENTED BY FOLLOWING A PROPER LIFESTYLE

If you think that diabetes is a disease that afflicts the older folks and you are safe from it, then we beg you to think again. Those overweight, over-stressed and poor lifestyle observers are easy targets for this lifestyle disease, even at the young age of 20. 
    While diabetes can be genetic, doctors say that type 2 Diabetes Mellitus (DM) can be prevented by following a proper lifestyle. 
Here are the top 5 ways to prevent Type 2 diabetes: 
Exercise regularly 
Regular exercise for at least 5 to 6 days in a week is a must. Opt for 30 minutes of intense exercise where the heart rate is double. Brisk walking or jogging and muscle building through weight lifting are good. 
    Have an active lifestyle, which means one must exercise at least 20-30 minutes in a day. Aerobic exercises such as walking, cycling and swimming are good. Improving physical activity is one major step in preventing Type 2 diabetes. 
Stress reduction 
    Stress reduction, both - at home and at workplace, is a must. Meditation, music, giving and getting love and respect from children, contentment in life, learning to forgive and keeping pets at home are a few ways through which one can combat stress. 
    Make sure you are sleeping for 8 hours at night as various studies have shown that less than 6 hours of shut-eye time can put you at a greater risk of diabetes. Also, avoid sleeping too much, as sleeping too long because of sleep apnea is also linked to diabetes. 
Maintain your weight 
    Keep BMI (weight in kgs divided by square of height in metres) at around 22- 23. Waistline for males should be less than 90, and for females less than 80 cms. 
    Maintain your body weight, that is, do not gain too much weight above the ideal body weight. And as far as possible, avoid abdominal fat which causes insulin insensitivity leading to Type 2 diabetes. If obese, try and reduce at least a few kilograms in order to get a head start. 
Eat a healthy diet 
    Small frequent meals i.e. total daily calories load is divided into 3 small meals and 3 snacks, roughly at three hourly intervals. Avoid excess of refined carbohydrates and fats. 
    Eat a healthy diet with high fiber, low fat, optimal calories for age and complex carbohydrates. A healthy diet should have sufficient calories as required at a particular age and work type. It should be high in fiber and low in fat. Do not over-eat or over-drink. One must enjoy one's meal or a drink or two once in a while but over-drinking and over-eating adds extra calories, which are converted into fat in the body causing insulin intolerance and thus obesity. 
Annual self risk assessment 
    Those with a family history of diabetes, or those who are overweight/obese, follow a sedentary life style, and have waistlines beyond 102 cms (for men) and 85 cms (for women), or a history of diabetes during pregnancy are at a greater risk of developing diabetes. 
    If one has an underlying disease that must be cured such as hypertension or depression, then the risk of diabetes is higher. One must try to quit smoking in order to prevent diabetes. Annual investigations should be done for early diagnosis and preferably to investigate the disease in pre-diabetic stage in order to reverse the disease.

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Is Mumbai Obe-city?

Obesity is a disease, 

declared by the World Health Organisation as a pandemic! It is one of the major causes of death due to stroke, cancer, blood pressure, diabetes and heart disease. Excessive accumulation of fat gives rise to diabetes at an early age, while fat in abdomen has strong connection with uncontrolled diabetes or insulin-dependent diabetes. Clinically, higher the waist circumference, higher is the risk of having diabetes and other obesity-related diseases. Abdominal obesity is a better risk predictor than Body Mass Index, body weight and fat. 
    Obese and diabetic patients should undergo lifestyle alterations and advanced non-surgical fat loss treatments, which destroy fat cells on the tummy, waist, hips and thighs, thereby reducing the fat and waist circumference permanently. 
Reduction of fat cells gives rise to more insulin. It thus reduces sugar levels and requirement of insulin/ antidiabetic drugs. 
    — Dr Manjiri Patankar, MBBS, M.D, Obesity Consultant and Cosmetic Physician, heads Instasculpt clinics in India, Dubai and Kuwait. 
For 
appointments, call between 10 am and 8 pm: Thane: 64561313, Bandra: 64561300, Vashi: 64561312, Malad: 64561310, Chembur: 64561307, Borivali: 64561308, Dombivali: 0251-6520005. E-mail:info@insta-sculpt.com 
www.insta-sculpt.com 

Dr Manjiri Patankar

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Want to stay fit in old age? Start drinking lots of milk

London: Children who regularly drink milk are physically fitter in old age, according to a new study which suggests that benefits of milk consumption early in life last through to later years.      Researchers from Bristol University found that elderly people who consumed the highest amounts of milk and dairy foods in childhood were able to walk faster and were much less likely to suffer problems with balance.      "This is the first study to show positive associations of childhood milk intake with physical performance in old age," researchers said. The findings could be important because poor balance raises the risk of fractures in old age, the Daily Mail reported.      Consumption of milk, cheese and other dairy produce has long been thought to help build strong bones by providing calcium in childhood. Researchers wanted to see if the benefits of milk consumption early in life lasted through to later years. The study published in journal Age and Ageing found milk-lovers had 5% faster walking times than those who drank little or no milk. PTI

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Recipes for diabetics too!

 Sure, sugar is an integral part of the sweets prepared on Diwali but for the all the diet conscious people and for those with health concerns, sugar-free cupcake or diet cup cakes are the alternate choices. The sweets can be prepared using artificial sweeteners. Says dietician Pooja Makhija, "Chocolates, mithai, rasgullas, laddoos and peda made from a sugar substitute will have nearly half of the calories as their normal counterparts. You can use naturally sweet ingredients to make mithai. This calls for use of dry fruits like anjeer or dried figs or apricot as a base as well as addition of other nuts like almonds, walnuts and pistachios." 

WATCH OUT 
Nutritionist Priya Karkera presents tips to eat right for diabetic patients. "Hunger pangs are bound to increase during Diwali when one sees so many scrumptious sweets displayed before one's eyes, but beware of the sugars," she says. "They will instantly shoot up blood glucose levels. Thankfully, today's market caters to the plenty of diwali sweets to fulfil the needs of all diabetic patients. Whatever you eat, sugar-free or out, don't binge on it ," she cautions. KHAJUR AND AKHROT ROLL 
Makes: 175 g 
Ingredients 
Dates — 100 g Walnuts — 50 g Almonds — 25 g Pistachios — 25 g Figs — 25 g Ghee — 1 tbsp Edible gum (gond) — 1 tbsp (10 g) Aluminium foil — 1 sheet Poppy seeds — 2 tbsp 
Method 
Dry-roast the walnuts, almonds and pistachios. Coarsely chop the dryfruits and figs. Heat the ghee in a non-stick pan and add the gum resin. Shallow-fry the resin till the grains are swollen. Drain and crush or chop finely. Heat the remaining ghee, add the chopped nuts and gum and saute till fragrant. Set aside to cool. Knead the mixture into a dough, and spread it on a piece of aluminium foil. Tightly roll up the date mixture with the help of the foil and place in a refrigerator for about an hour. Remove the foil and cut the nut roll into oneinch pieces. Roll in poppy the seeds and serve. 
— Sanjeev Kapoor

KHEER 
Boil one litre of milk with dried khajur then add raw rice to this. Keep stirring. There's no need to add artificial sweetener as khajur sweetens the milk. Let the milk get reduced to 2/3 rd or 1/2 as desired by the people you are going to serve. Add small pieces of different dry fruits to it at least 10 minutes before taking it off from fire. Can serve chilled. — Pooja Makhija

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60% diabetics undiagnosed in India: Expert

Mumbai: Nearly 60% of Indians suffering from diabetes remain undiagnosed, said the International Diabetes Federation chief Jean Claude Mbanya at a diabesity summit held in Mumbai on Thursday. 
    Underlining the lack of awareness about the disease, he said one million Indians died every year due to diabetes-related complications. Dr Mbanya made these observations while delivering the keynote address at the Diabesity Summit organized by Times of India and the Sanofi Diabetes Blue Fortnight 2012. look chubby," said Khan. 
    "They don't realize they are contributing to an imbalanced nutrition that will show up as a problem later in life," she added. 
    Khan said India could take a hint from Korea, where companies provided economic incentives to people who keep themselves fit. "We could promote non-stick cookware and train anganwadi and other healthcare workers on the need for proper nutrition," she added. 
    Endocrinologist Dr Shashank Joshi said, "We live in a concretized world where fat is the next tobacco." He said obesity had surpassed malnutrition. "Because of labour-saving devices, there is a rise in 
    Maharashtra minister of state for public health Fawzia Khan, who was the chief guest, said there is a need for better health awareness in society given the galloping rate of the twin epidemic of diabetes and obesity. "We see mothers giving fatty foods to their children so that they childhood obesity. One in four children are obese," Dr Joshi added. Dr Anoop Misra, chairman of the National Diabetes Obesity and Cholesterol Foundation, said, "India is facing a tsunami of diabetes."

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Noisy crackers release metal dust, play havoc with Mumbaikars’ health

SPARE OUR EARS

The next time you light a rocket or a sparkler, remember that some amount of metal is loaded on to firecrackers to produce the bright red, blue and yellow colours they give out. These metals are poisonous and banned under the Hazardous Chemicals Act as they can cause a host of problems for people with low immunity or those with chronic ailments. 

    Dr Amita Athavale, head of department of chest medicine at KEM Hospital, said, "Metals 
such as copper and cadmium are added in firecrackers to produce colours when they are lit. These metals settle on tree leaves and other surfaces in dust form. For a long time thereafter, they remain in the environment, are inhaled continuously and affect the respiratory tract of people — especially those who already suffer from some problems." 
    Many components of firecrackers — aluminium, sulphur dioxide, potassium nitrate and barium, for instance — can cause a string of health hazards ranging from headache and breathing difficulties to serious disorders following years of exposure. (See 'Lights, Sound, Chemical Reaction'). 
    Worse, noise from crackers — especially those with highvelocity — can cause hearing damage, said city doctors. Several cases of eardrum damage are so severe that they have to be operated upon. According to ENT specialists, firecrackers can cause three types of hearing loss — adaptation, temporary and permanent. "Most people feel numbness in the ears for a few seconds after very loud bombs are burst. But there are many who cannot hear properly for about 24 hours and a few for whom the loss is much more permanent," said Dr Vikas Agarwal, ENT surgeon at BSES Hospital in Andheri. 
    Several also end up with a buzzing noise in their ear which refuses to abate. "Pressure and noise from the crackers, especially from a long ladi (string of crackers) or a sutli bomb, can cause timmitor or a permanent buzzing sound," said Dr Nishit Shah, ENT surgeon at Bombay Hospital. 
    "I have had cases of people who have suffered holes in the eardrums because of a direct injury or a tear because of sound pressure. Such cases have to be operated upon and still may not regain hearing completely," he said. 
    Breathing disorders, too, skyrocket, especially among asthma patients. Madhav Sharma, therefore, celebrates Diwali in self-imposed solitude. The 81-year-old confines himself to his sixth-floor flat and shuts all doors and windows. On the other hand, Nandini Khare, a 79-year-old Mahim resident, will leave for her Panvel flat this weekend. Her doctor has asked her to be careful as she has only recently recovered from pneumonia. 
    Dr Athavale says avoiding exposure might not be possible. "We tell patients to increase medication and teach them 'early identification of symptoms'... People should understand their short-term celebration affects others in the long run. One can come up with innovative ideas such as laser shows or community celebrations with fewer crackers rather than gifting trouble to others with fireworks.'' 
LIGHTS, SOUND, CHEMICAL REACTION TYPES OF FIRECRACKERS AND THEIR COMPOSITION 
    BOMBS 
These include atom bombs, sutli bombs and even a chain or a string of a thousand crackers 
Chemicals A black powder, also known as gun powder, which contains charcoal, sulphur and potassium nitrate. A tight paper tube with a fuse is used to light the powder 
Metal A composition used in a firecracker might have aluminum instead of or in addition to charcoal to brighten the explosion AERIAL FIREWORKSThese include all types of rockets or those that shoot up in the air and then explode 
Chemicals 
These, too, contain the black powder which includes charcoal, sulphur and potassium nitrate 
Metal 
Aluminium 
SPARKLERS 
These include all fireworks that burn up to a minute and produce extremely bright and showery light such as anar, chakri and sparklers 
Chemicals These include charcoal, sulphur, aluminum perchlorate or barium nitrate. A variety of chemicals are added to produce vibrant colours 
Metals Iron or steel powder. Also, it is very common for fireworks to contain aluminum zinc or magnesium dust to create bright, shimmering sparks 
HEALTH HAZARDS OF CHEMICALS AND METALS PRESENT IN FIRECRACKERS 
ALUMINIUM High levels could cause toxicity. People with kidney problems and older people are more vulnerable Effects: It can cause skeletal and neuromuscular problems, apart 
    from weakness, bone 
    pain, digestive problems, 
    confusion, headache, 
    heartburn, emotional instability, disturbed sleep 
SULPHUR DIOXIDE 
Exposure to very high levels can be life-threatening 
Effects It can cause heart, eye, hearing, liver and kidney damage, stomach disorder, suffocation and disturb blood circulation 
POTASSIUM NITRATE 
It can irritate respiratory track 
Effects It can cause shortness of breath, gastric and stomach pain, dizziness, bloody diarrhea, convulsions, mental impairment, redness or itching of skin or eyes 
BARIUM Certain compounds like barium acetate are highly poisonous 
Effects Mild exposure can cause muscle fatigue or weakness, difficulty in breathing, blood pressure changes, facial numbness, gastrointestinal disorders, vomiting, diarrhea and cramps

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Belly fat ruins your sleep

Weight loss, whether it's from dietary changes alone or from diet combined with exercise, can help improve the quality of sleep among people who are overweight or obese, according to a new study by Johns Hopkins researchers. 

"We found that improvement in sleep quality was significantly associated with overall weight loss, especially belly fat," says Kerry Stewart, senior author of the study. 
The volunteers of the study lost about 15 per cent of their body weight and that resulted in an improved their overall sleep score by about 20 per cent. 
"The key ingredient for improved sleep quality from our study was a reduction in overall body fat, and, in particular belly fat, which was true no matter the age or gender," says Stewart. 
    Good sleep quality is important in general for good physical and mentalhealth,aswellasforahealthy cardiovascular system, notes Stewart.Dependingonthecause,chronic sleep disruptions increase the risk of high blood pressure, heart attack, stroke and irregular heartbeats. Obesity increases the risk of sleep problems. MM

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Paralysed at thirty six You are never too young to suffer a stroke. Take the case of this young office-goer

Two years ago, Sudhakar Sawardkar was a healthy 36-year-old, who worked as head of administration at a tech-manufacturing firm. 

    It seemed like a regular morning on August 9, 2010 until he ambled out of bed to get to the bathroom in his Matunga home. His left hand felt a shade heavy, which he thought was the result of a weird sleeping posture. A look into the mirror before he reached out for his toothbrush, revealed a face twisted to the left. He rushed out to call his wife, but was unable to speak clearly. His speech was a series of slurs. 
    Sawadkar had suffered a stroke in his sleep, which was unfortunate because 10 hours had passed before he sought medical attention. The sooner a correct diagnosis is done, the less likelihood there is of long-term impairment, say experts. 
    Sawadkar's experience is proof that strokes, once an ailment associated with those aged 60 plus, can occur among young people. "A pressurising work schedule and unhealthy lifestyle are chief reasons," says Dr Rahul T Chakor, neurologist at BYL Nair Hospital,Mumbai, who treated Sawardkar. "30 per cent of all stroke patients we treat are aged 30 to 40," he says. 
    In March this year, the seventh national congress of the Indian Stroke Association that was held in Pune discussed stroke among young Indians. Dr Shirish Hastak, director stroke services, Kokilaben Hospital and a member of the executive committee of the Indian Stroke Association, who was a participant, says, "High blood pressure and glucose levels are directly linked to strokes since they lead to increased fat deposits along blood vessel walls, restricting blood flow. Both, hypertension and diabetes are increasingly seen among young adult Indians." 
    A WHO report released in May 2012 confirms Hastak's claim. Twenty four per cent men and 22.6 women in India — aged 25 years and above — suffer from high blood pressure. Recent figures by the International Diabetes Federation put India second to China (90 million diabetics) with 61.3 million diabetics in 2011. India is likely to cross the 70 million mark in the next two years. 
WHAT IS A STROKE? 
The human brain depends on the arteries to transport oxygen-rich blood from the heart. When blood flow to a part of the brain is interrupted due to a blockage in a blood vessel or rupture in an artery, brain cells in the region suddenly die due to lack of oxygen. Since these cells do not have the ability to regenerate themselves, it results in permanent damage in that part of the brain. 
    This damage could translate to loss of sensation in one half of the body (paralysis), vision and speech loss, incontinence or bladder problems. 
    Sawardkar's MRI revealed that a clot had formed in a blood vessel on the front half of his right cerebral hemisphere (which controls motor coordination on the left side of the body). Even if he recovered his speech gradually, there was a high chance that his left arm wouldn't function again. 
THE ABUSIVE LIFESTYLE CONNECT 
Sawardkar says he hadn't imagined that additional work load and eating junk could leave him with a useless arm. 
    In the last one year before he suffered a stroke, his company had diversified into film produc- tion, doubling his responsibilities. Instead of the usual 10 hours, he was now putting in 16 hours a day. Grabbing hours a sleep, skipping breakfast and eating a fat-heavy lunch of fried rice, biryani or pizza did him in. He'd chase the calorie-high lunch with samosas, vada pav or cream biscuits in the evening. Dinner was usually a burger that he'd order in at work. "Other than consuming junk, my biggest mistake was to stop high blood pressure medicating for six months," says Sawardkar. 
DIAGNOSIS & TREATMENT 
Strokes can be of two kinds — ischemic stroke (involving a blood clot, like in Sawardkar's case) and hemorrhagic (artery bursts inside the brain). The first can be treated within the first four hours of the attack. If diagnosed in time, the clot(s) can be dissolved by tissue plasminogen activator (t-PA), reducing the impact of the damage by 50 per cent. 
    In a hemorrhagic stroke, surgery might be required to tackle the blood spill inside the brain, and seal the leaking artery. 
    It's the fact that strokes are painless that often leads to misdiagnosis. Most are passed off as headaches or regular weakness. 
    After two months of rest, Sawardkar suffered a heart attack. Nine more clots were discovered between his head and heart. These could dislodge any time, travel to his brain via the blood stream. A bypass surgery was mandatory. Sawardkar had to change his lifestyle if he had to survive, the doctors told him bluntly. 
CHANGE OF HEART 
Luckily for Sawardkar, the brain damage was minor and the motor function controlling his left hand was taken up neighbouring portions of the brain. He was able to regain his speech and full function of the arm within six months. "Sawardkar's is a rare case. In most, recovery is never complete," says Dr Chakor. 
    Sawardkar now works no more than 10 hours, wakes up at six in time for a morning walk at Shivaji Park, and runs miles away from vada pav stalls. His breakfast consists of two oil-free parathas with tea. Lunch includes a home-cooked green vegetable and four chapatis. Aerated drinks have been replaced by fresh fruit juices, fruits and salads. Fish and daal makes up dinner. 
    Worry and stress play a key role, as is evident in Sawardkar's case. "We are a family of seven, and our 1 BHK home leaves us no space to breathe. Buying a new home was a concern since I'm the only earning member," he admits. Now, when worry creeps up, he plugs in his headphones and listens to calming music. Things will fall in place gradually," he says with a philosophic smile. 
YOUNG, INDIAN AND PARALYSED 
A 2010 report by the National Commission on Macroeconomics and Health states: Number of stroke cases in India is likely to increase to 17 lakh in 2015 (that's a jump from 12 lakh in 2005). Of these, between 15% to 30% are accounted by those below the age of 40. 
CHIEF CULPRITS 
» » High Obesity blood and pressure consumption of junk food » » Smoking Worry and stress

SIGNS THAT COULD SPELL A STROKE 
Strokes are painless, and hit you suddenly. After 
the onset, you have just four hours to act if you 
must prevent permanent damage. Due to misdiagnosis, treatment is often delayed in 40% cases. Rush to a neurologist if: » You experience difficulty in speaking and comprehending what others are saying. » One side of your face is dropping or feeling numb. » There is sudden loss of control (numbness or constant flapping) in an arm or leg on one 
side of your body. » You experience difficulty in controlling balance, movement. » You suffer from dizziness, severe headache or abrupt loss of vision in one or both eyes

WHAT DID SAWARDKAR IN 
» » Skipping 16 hour work breakfast -day » Fat-heavy lunch of fried rice, biryani or pizza » Evening snack of samosas, vada pav or cream biscuits, and a 
burger dinner » Skipping his BP tablets

A pressurising work schedule and unhealthy lifestyle are chief reasons. 30 per cent of all stroke patients we treat are aged 30 to 40 
DR RAHUL T CHAKOR, NEUROLOGIST

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City mums averse to breastfeeding

 Only about a half of newborns in the state's urban areas, including Mumbai, are breastfed within the first hour of birth, according to a study released by the government on Monday. Out of 1,346 mothers surveyed in urban areas, over 94% said they had registered for institutional delivery (childbirth in hospitals) and also gone in for at least three antenatal care visits (ANCs). 

    Expressing concern at the findings, chief minister Prithviraj Chavan said, "The low percentage of breastfeeding within an hour of birth, even as (most urban) mothers are having institutional delivery, suggests that private nursing homes are not encouraging breastfeeding enough." 
    Chavan asked if nursing homes were encouraging complementary feeding. Indeed, as per the survey, bottle-feeding and early complementary feeding is on the rise, especially in urban areas. 
    Including rural areas, a total of 2,694 mothers with children under two years of age were surveyed. It was found that the breastfeeding percentage in rural areas was better, with 68% of 1,348 rural mothers surveyed saying they had breastfed their infants within an hour of birth. 
    The findings were not encouraging even in the category of exclusive breastfeeding of infants in their first six months, with only 49% of women in urban areas and 63.5% of women in rural areas responding in the affirmative. 
    The only solace was that the state average for breastfeeding within an hour of delivery has increased since 2005-06, when it was 52% (as per the National Family Health Survey). 
    Uncief studies have shown that breastfeeding in the initial hours of birth and exclusive breastfeeding for the first six months is the best form of immunity for a newborn and can arrest malnutrition and prevent neonatal deaths. 
    National coordinator for the Breastfeeding Promotion Network of India (BPNI) Dr JP Dadhich said a lack of awareness about breastfeeding among mothers and caregivers could be contributing significantly to neonatal mortality. "Breastfeeding within the first hour makes a child more immune and healthy to fight infection, which happens to be the biggest killer of infants in the country. There is a need to counsel mothers as well as medical professionals about the advantages of a quick initiation into the practice." 
    Inputs by Sumitra Deb Roy

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TAKING THE BIG STEP

 Mumbaikars kept their promise with taking the first step to health as thousands turned up on Sunday for the Max Bupa Walk for Health in association with Times Now. The 'walk' took place simultaneously across Mumbai, Bangalore and Delhi. Before hitting the road, participants were treated to live performances and a variety of entertainment acts. A bevy of celebrities also turned up. And kids got an opportunity to meet and click pictures with their favourite toon characters. On-spot contests like 'TheYoungest Walker', The Oldest Walker' and 'Most Bonded Family' added to the dash of excitement. Said Manasije Misra, CEO (Designate), Max Bupa Health Insurance, "Through this initiative we want to spread awareness about the benefits of walking which is one of the easiest and most accessible forms of exercise. We are happy to see that thousands of people across India have joined us in making a new beginning towards good health." Gagan Bhalla, Director Strategy and Operations, Max Bupa, was here too.

Sikander and Anupam Kher

Mumbaikars warm up before embarking on the walk

Kunal Kapoor flags off the walk as (L) Rajat Barmecha and (R) Anurag Kashyap look on

Gagan Bhalla

Aditi Govitrikar

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5 health benefits of skipping

 Want to get ship-shape? Get a jump rope today, for skipping is said to be to fortify the the cardiovascular system, tone up muscles, improve agility, and it's free so you can do it where and when you want to! Here's more on its benefits: 

    1) A great fat-buster: Skipping can help you shed upto 450 calories in just 30 minutes. 
    2) It promotes cardio-vascular activity: Each session leads to better cardiorespiratory improvements, making the heart stronger and allowing it to pump more blood, delivering oxygen and nutrients to your tissues. 
    3) Fights osterporosis: Since skipping is weightbearing, it boosts a person's bone density, helping to keep off osteoporosis. A site mentions how The Osteoporosis Society recommends 2 to 5 minutes of a physical activity like skipping every day to help prevent osteoporosis. 
    4) Increases focus: Skipping also helps you gain better concentration. 
    5) Zero-cost workout: It costs nothing, so it's for anyone and at anytime. 
Note: The activity can put stress on the ankle and knee joints, so warm up before starting. Also don't skip on a hard surface and land softly, each time with knees bent. Those who suffer from cardiac problems, arthritis and osteoporosis should consult a doctor before starting.

Jump start your way to health 

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Number shock: Fear of maths actually triggers physical pain

Washington: Fear of maths can activate pain networks in the brain, according to a new study. Researchers from the University of Chicago found that anxiety about maths can activate regions of the brain linked with the experience of physical pain and visceral threat detection.      The study led by Ian Lyons found that in individuals who experience high levels of anxiety when facing maths tasks, the anticipation of increases activity in regions of the brain associated with the physical sensation of pain. The higher the maths anxiety, the more such neural activity was increased.      "We provide the first neural evidence indicating the nature of the subjective experience of math-anxiety," researchers said.      Previous research has shown that other forms of psychological stress, such as social rejection or a traumatic break-up, can also elicit feelings of physical pain. But the new study examines the pain response associated with anticipating an anxietyprovoking event, rather than the pain associated with a stressful event itself.      The new research suggests that simply anticipating an unpleasant event may be associated with the activation of neural regions involved in processing physical pain. PTI SUM-THING HURTS

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Fat’s in the fire, but few are willing to work it off

38% Obese In Western India Fine The Way They Are, Not Going For Weight Loss Malathy Iyer TNN      The main problem with the obesity timebomb ticking in India is the people's attitude, say experts. There is a lack of awareness about the biochemistry of fat —the peculiar 'Indian fat',for instance,isdifferentfrom thatfoundin Caucasians and very difficultto metabolize— anditsco-relation toseriousdiseases.      Anew11-city survey in India shows almost 63%of overweight north Indians and 38% western Indians interviewedweren't pursuing any weightlossoptions because they were happy the way they were. In southern Indian, approximately half of those interviewed said they didn't have time to pursue weight loss programmes. In Kolkata, the surveyed overweight persons said they just couldn't stick to a routine. Only a quarter of the respondentshadtrieddieting.      Endocrinologist Shashank Joshi from Lilavati HospitalsaidIndianshavewhitefat as againstCaucasianswhohavebrown fat. "Indian fatisdangerousbecause unlike the westerner's fat, it cannot burn down to form energy," he said. During winters, the brown fatthatcontains mitochondrialcellscapableofbreaking down the fat, help the Caucasians stay warm. Moreover, nutritional studies in India have shown that Indians tend to store more fat than westerners of thesameweight.      The common man is unaware of these subtleties. "People don't understand the need to maintain their weight," said Pune-based bariatric surgeon Shashank Shah. "Obesity is like any other chronic disease that needs lifelong treatment. It's not enough to just lose your excessweightthrough medicineor exercise. Maintenanceisthe mostdifficult part," he added.      "In spite of being aware of several weight loss options, we find limited takers for those options. While 88% believe that obesity is caused due to eating, we find only 25% practising dieting," said the ACNielson survey.      Doctorssay peoplehavetobe active,exercise regularly and, in extreme cases, even take medicine or opt for surgery to stay healthy. But the survey said only 30% of those interviewed spent a considerable amount on weight loss. On an average, the amount spenton weightlossby any consumer on a duration of say1.2 yearsisRs10,000.

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