Tag: wellness

Categories
Wellness

Exercises for the summer

An expert creates the ideal exercise plan for the summer. Crunches, dips, planks and squats feature on the to-do list.
by Ritesh Shaiwal, fitness manager, Fitness First India

Just as it is important to eat a balanced and largely cooling diet for the summer, it is also vital to exercise despite the heat. In fact, exercising in the summer is a great way to combat the many ups and downs that the weather causes in the system.

Additionally, we prefer to wear light clothing, and bring out the skirts, shorts, tank tops and sleeveless blouses in this season. If you want to show off your body to the best advantage and keep fit while doing so, I recommend these simple exercises:

Early morning outdoor jogs: Jogging is the best way to start your day in the summer, as it is relatively cooler in the morning. It is also a good way to keep fit across all ages.

Oblique crunches: If you haven’t already tried these, ask your trainer show you how to do oblique crunches. They are the best exercise if you want a tight mid-section. Do these if you want tight abs.

Tricep dips: Tricep dips (in pic on left) are your best bet against jiggly arms. Want to wear sleeveless blouses or tank tops? Do at least one sets of tricep dips to begin with, then gradually increase if you are able to manage more.

Pushups: Pushups are a popular warm up. It is simple yet continues to be a staple for strength training. It is excellent exercise for the arms and shoulders.

Squats: It is a strength training exercise which strengthens the lower body. However, you must get the form right while doing it. A tip to see if you’re doing it right: when you squat, your buttocks should push out (as if you are about to sit on a chair) and your knees must not go beyond the line of your toes.

Burpees: Burpee is an ultimate full body strength exercise. It is also called the squat thrust exercise. It is famous for its conditioning benefits when performed in quick succession. Do ask your trainer to show you how it’s done.

Side planks: Side plank is a form of strength exercise in a static form. It helps in strengthening the abdominals, back and shoulders.                                       

Superman raises in plank position: The same as the side plank, but with the arm outstretched and touching the toe. (See picture on right for reference.)

Walking lunges: It is a lower body exercise which helps in strengthening the lower body muscles. However, attempt static lunges before you try these. Once you get the form right, you can move on to walking lunges.

(Pictures courtesy Fitness First India, www.mensfitness.co.uk, supermamafitness.com, fitbie.msn.com)

Categories
Wellness

Eat and drink smart this summer

A celebrity nutritionist gives diet tips for the hottest months of the year. Follow his guide for a happy summer.
by Sandeep Sachdev, celebrity nutritionist, Fitness First India

The summer season hurts us in more ways than one. Apart from cloying heat and profuse sweating, the summer saps us of our strength and makes us lethargic.

Plus, we do ourselves no favours by eating and drinking the wrong things in this season. While soft drinks and ice creams normally trump healthy food and drinks, we must ensure that we eat and drink the right things to stay fit and beat the heat.

The problem of effective nutrition is compounded for those who work out and exercise heavily. What should one eat post a workout? What is the best food to eat right after exercise? How much water is too much for the body?

But it’s quite simple, really. Just follow my diet chart for the summer and you’ll be fit all through this season. Start with these fruits:

Watermelon, orange, sweet-lime: They have high water content, and they help prevent dehydration.

Apple: Helps boost immunity to combat weather changes.

Banana, guava: Help improve digestion.

Blueberries: They are low in calories and high in antioxidants.     

Mangoes: These luscious fruits are rich in Vitamin C and beta carotene.

Papaya: This fruit is good for digestion.

Litchi: Rich in vitamin C, this fruit has a good cooling property.

 

Also try these vegetables:

Cucumber: For its high water content, it is ideal for summers.

Sprouts: They are high in fiber.

Spinach: It is a great source of magnesium and folic acid.

And some general tips:

– Keep yourself hydrated and have fruits that are high in water content. Fruits such as apple, pear, pineapple, mango, watermelon, melon or strawberries and raspberries are rich in water and less sweet.

– I can’t stress this enough: avoid oily and spicy food.

– Have fresh juices and avoid preserved fruit juices and aerated drinks.

– Make a smoothie with fruits or yoghurt to cool the system.

What did you think of Sandeep Sachdev’s summer diet chart? Share your food and drink tips for the summer in the comments section below.

(Pictures courtesy Fitness First India, journalweek.com, www.facebook.com)

Categories
Wellness

Government jobs are better for health

A new survey reveals that those having private sector jobs have unhealthier lives than those holding government jobs. Read on.
by The Editors | editor@themetrognome.in

For long now, Indians have been content to spend their lives working for the Government, since these jobs come with that wonderful word – ‘security’. However, a lot of youngsters have rebelled against this mindset for a long time now, choosing jobs in private firms or even branching out into business.

Now it turns out that working in the private sector or for yourself can have a bad effect on your health: a recent survey released by the Associated Chambers of Commerce (ASSOCHAM) says that “due to demanding schedules, high stress levels and performance linked perks in private sectors, nearly 85 per cent of employees in private sectors are afflicted to lifestyle and chronic diseases, apart fro acute ailments, as compared to government employees ranging below 8 per cent.”

As per the survey, which was conducted in major cities like Delhi, Mumbai, Kolkata, Chennai, Ahmedabad, Hyderabad, Pune, Chandigarh and Dehradun and included a little over 200 employees from each city, showed that 42 per cent people identified themselves as afflicted to lifestyle diseases, followed by 38 per cent suffering from chronic diseases,while the rest, 15 per cent, had an acute ailment. All of them worked in the private sector. Mumbai ranked first for the numbers of people afflicted due to high levels of stress in the private sector, followed by Delhi, Ahmedabad, Chandigarh, Hyderabad, Kolkata and Chennai.

Said Dr DS Rawat, Secretary General, ASSOCHAM, “There is due compensation for increased inflation by way of dearness allowance (DA) to government employees whereas, the private sector is by and large out of this facility. The findings on the government employees reveal very positive features ranging from reasonably good health, family stability, cordial relationship etc. The survey further points out there are many schemes in healthcare for government employees in addition to pension, which reflects better health standards in government jobs.”

The survey findings:

– Around 55 per cent of the survey respondents fall under the age bracket of 20-29 years, followed by 30-39 years (26 per cent), 40-49 years (16 per cent), 50-59 years (2 per cent) and 60-69 years (approximately 1 per cent).

– The survey targetted private employees from 18 broad sectors, with maximum share contributed by employees from IT/ITes sector (17 per cent).
– Increasingly demanding schedules and high stress levels are leading to sleep disorders in the private sector. Loss of sleep has wide ranging effects including daytime fatigue, physical discomfort, psychological stress, performance deterioration, low pain threshold and increase absenteeism.
– Nearly 45 per cent of corporate employees in private sector sleep less than six hours on a daily basis due to work related pressure.
– Around 58 per cent of corporate employees in private sector are deeply concerned about their future health, 38 per cent are fearful regarding their future health conditions and 4 per cent are not at all fearful about their future health, finds the survey.
(Picture courtesy thedailymind.com)
Categories
Wellness

Holi hai!

Heading out to play Holi? Presenting some before and after-the-revelry tips for you to remain safe from Holi’s ill effects.
by Dr Ajaya Kashyap and Dr Abha Kashyap

Part III of III

It is Holi today, and if you’re reading this, chances are you’re looking for safe ways to play Holi. Or it’s possible that you’ve got colour all over yourself and nobody, including yourself, recognises you.

Either way, we’ve got some tips that will help.

Try to dissuade people from applying colour all over your face with their hands. If you fail to do so, be especially careful in keeping your eyes and lips tightly shut. Always request the person not to smear the colours near the eyes.

Apply cold cream around your eyes and make a thick coating of it over there. This would ensure that the colours can be easily removed when you wash your eyes. When trying to remove the colours around your eyes, keep your eyes tightly shut and use warm water.

You can cover your hair with a dupatta/bandanna and a polypeptide-based gel can be applied to partially repel colour.

Caring for your eyes is equally important while playing Holi. People wearing contact lens should take them off before they begin to play with the colours. When somebody is spraying water colours on your face, keep your eyes shut to prevent damage to the pupil, cornea and iris.

After you’re done playing Holi:

– Don’t sit in sunlight after playing Holi. It makes colours difficult to remove and harms the skin as well. Sit in the shade even when playing outdoors.

– Don’t remove colours by scratching your skin with your nails. Use a granular scrub on the body and face to get rid of the colour.

– Wash off colour from your hair two to three times with shampoo and remove the colour completely. Apply a lot of moisturiser on the body and face after taking a shower.

– Wash the colour off your body at the earliest. Use a basic body wash and if the colour doesn’t go off after the wash, try the aforementioned remedy.

– Make a paste of gram flour (besan), juice of lemon and heavy cream or some milk and apply it on the stained area, let it sit for few minutes and then remove it by taking it off with olive oil.

– Hair should be deep conditioned after the wash. Make sure your hair is clean. Apply a hair mask after two-three days to cure the damage.

– Remove the colour from your face by using a light oil like jojoba or grapeseed. Wash off with face wash and lukewarm water. Follow up with lots of moisturiser.

– Do not bleach, shave, wax, go for facials or clean-ups the following week. Give your skin and body some time to recover from the damage.

Have a happy and safe Holi 🙂

Dr Ajaya Kashyap is Chief Surgeon in Cosmetic and Plastics from Fortis Hospital; Dr Abha Kashyap is an aesthetic image consultant, MedSpa.

(Picture courtesy theatlantic.com)

Categories
Wellness

Care for your skin before Holi

An expert’s tips on making your own Holi colours, and skin and haircare advice before the festivities kick off tomorrow.
by Dr Abha Kashyap

Part II of III

There are several ways to protect your skin, hair and eyes from the onslaught of Holi colours. While it may not be possible to persuade others to play with natural colours, you can do your bit for the environment and towards human safety by playing Holi with safe, natural colours made of turmeric and flowers.

What’s more, you can make these colours at home, too. Try these:

–  You can make gulaal at home by mixing red sandalwood powder with a bit of maida or plain atta.

– Also try boiling red sandalwood powder in water to make red-coloured water. This is both fragrant and medicinal.

– Mix turmeric and besan (gram flour) to get a bright yellow powder.

– Mix a paste of green leafy vegetables in water to make green-coloured water.

– Plain henna powder mixed in water will give you a vibrant orange colour.

– You can mix henna powder containing amla in water for a bright brown colour.

And before you start the revelries in earnest, bear in mind a few tips:

–  Avoid all facial treatments during this period. If you are prone to allergies and rashes, visit your dermatologist to check whether you need precautionary medication.

– Harsh chemicals in the colours can cause itching and rashes, which lead to eczema upon scratching. Contact dermatitis, abrasion, irritation, itching, dryness, pruritus and burning sensation are the other problems you might encounter. The best way to protect your skin is to apply a thick layer of oil or petroleum jelly or a face cream on the exposed parts of the body an hour before you step out.

– Apply a lot of oil on your hair to protect it from harmful colours. This will also ensure that the residue from dyes in the colour does not get stuck to your hair and scalp. Make sure your hair isn’t dry before you go out to play, because colour will penetrate faster in the hair root and stain it. Oil hair religiously and give it a good massage.

– Wear clothes with long sleeves and full-length bottoms to protect your skin from direct colouration.

– You will need to soak your body in oil. From head to toe, drench yourself in coconut oil or any other easily available oil. Alternatively, you can also use heavy creams.

– Apply a thick layer of the greasiest sunscreen you can find. The oils in it will not let the colour seep deep into your skin, and the SPF in it will prevent you from the harsh rays of the sun.

– Coat your nails in transparent nail paint, so that colour wont stain your nails. Even men will love this tip.

– A thick layer of petroleum jelly must be applied on the lips. Also, opt for long-wearing lip tints to prevent staining.

– You might balk at the idea, but your teeth need protecting, too. Warm some Vaseline against your fingers and gently rub it against your teeth to prevent staining. It will prevent the staining.

– Always cover your eyes whenever there is a chance of colour coming in contact with them. Sunglasses are useful for this.

Other ignored areas of the body are the cuticles, back of the neck and ears. We often ignore these areas and end up having the most staining there! This time, coat the area with Vaseline or some heavy oil. And be safe.

Dr Abha Kashyap is an aesthetic image consultant, MedSpa.

Tomorrow: How to get rid of Holi colour from your skin and hair. Plus, protecting your eyes as you play Holi.

(Featured image courtesy idiva.com)

Categories
Wellness

Holi colours are pure evil

Did you know that the gulaal you’re about to use on Holi is actually skin cancer-causing mercury sulphite? Read on.
by Dr Ajaya Kashyap

(Part I of III)              

The festival of colours is back, and it is immersing people with much-needed joy and enthusiasm. Holi, the festival of colours, is among the most celebrated festivals in the Indian community.

However, be warned: most Holi colors sold in the market are oxidized metals or industrial dyes mixed with engine oil.

The green colour comes from a chemical known as copper sulphate, purple from chromium iodide, silver from aluminum bromide, black from lead oxide and other shiny colours are the result of powdered glass being added to the colours.

All these are toxic in nature and can result in anything from skin allergies to eye irritation and blindness, apart from many other disorders. When washed, they enter our rivers and the soil and increase pollution. So, everyone should play Holi safe as colours can lead to:

Lead Oxide (Black) leads to Renal failure, learning disability.

Copper Sulphate (Green) leads to eye allergy, temporary blindness.

Chromium Iodide (Purple) leads to Bronchial asthma, allergies.

Aluminium Bromide (Silver) is carcinogenic.

Mercury Sulphite (Red) leads to skin cancer.

I suggest you go for natural and eco-friendly colours. They are made from natural substances that are safe and soothing both for you and your environment. Though they are costlier, they are worth their price.

Over the years, the fad of chemical or artificial colours has become part of the festivity. These are prepared from harmful substances like acids, mica, glass powder and alkalis, and are quite capable of causing serious skin complications and allergies. Often referred to as unholy colours of Holi, artificial colours can lead to skin allergies, irritation, redness, rashes, itching and bumps on the skin.

Some of the allergies caused are:

Eczema One of the most common skin complications occurring due to effect of artificial colours. In this allergic condition, skin becomes scaly and appears to be inflamed. Besides, it has flaking and blisters that cause extreme itchiness.

Dermatitis Atopic dermatitis is another plausible allergy occurring due to chemical reaction of colours. The allergy causes severe itching, pain and blistering.

Rhinitis This allergic reaction is an inflammation of the nasal membrane, wherein one experiences nasal congestion, discharge, itching and sneezing.

Asthma Artificial colours can also cause severe damage to the airways, or developing asthma. In this allergic condition, one experiences breathing difficulty and shortness of breath.

Pneumonitis Another possible allergic condition occurring due to inhalation of chemically treated colours is pneumonitis, wherein one experiences fever, chest tightness, fatigue and breathing difficulty.

Dr Ajaya Kashyap is the Chief Surgeon, Cosmetic and Plastics, Fortis Hospital, Delhi.

Tomorrow: Caring for your hair and skin before playing Holi. Plus, how to make natural and herbal colours at home.

Exit mobile version