VOLUME XI * ISSUE XI * OCTOBER 2023 TOTAL PAGES: 41 £2.50 your the gateway to living well How Are You Happiness Smart And Health About Your Go Together Workout - Routine? Is Your Family fy Sabotaging bi Your Weight Loss Goals? Should You Date Your Ex-Spouse? POCUSION: // emotional wellnessmail yourvelness Editor-in-Chief Drinking enough water to keep your body sufficiently hydrated is one of the Gayatri Pagdi most simple but effective things that you can do for your health and wellbeing, No other nutrient is more essential or is needed in such large amounts and even err sae slight dehydration can have a significant impact on your daily life. This month wwe focus on hydration and how it impacts your wellness. The nutrition section shares delicious and rejuvenating recipes of refreshing drinks. Elsewhere, we find out how happiness and health go together. explore how ‘mindful walking benefits your body and mind, investigate if your workout routine is smart enough. and check if dating your ex-spouse is a good idea ‘This month, we debate ifthe appearance of politicians and lawmakers matters to people while our experts share their advice on stress urinary incontinence, ‘There's all ofthis and much more on the inside pages. shankar@yourwellness.com Senior Graphic Designer Mukesh Patel ‘Owner Health Media Publishing Pvt Ltd Wemet Management Services Ltd Yourwellness is unique in covering all aspects of wellness, from health and relationships, through fitness and family, to work and finances. What's more, we also explore all the options available, from Ancient to Modem and Scientific 0 Place of Publication Holistic. Health Media Publishing Pvt Ltd G2, Akruti Centre Point, MIDC, ‘Andheri (East), Mumbai 400093 Wemet Management Services Lid 13 Montpelier, Avenue, Besley, Kent United Kingdom, DAS 3AP If you enjoy reading this issue, look for similar articles and features at ‘wvnw yourwellness.com. Until next month, 5. You may notice these three symbols [TENE appearing throughout the magazine. These reflect which features relate to] psychological, physical or physiological wetness. Ser . EU) OC) a ee reach us Subscriptions & customer enguiries: ‘email: enquiries @yourweliness.net Advertising: ‘email: advertsing@yourwellness.net s@yourwellness.net Doctamer | ourwelbes i dette to prvi nfl wel searched inert oer apt of Your Allegis reserve sine sn poner ny prea tem rch fh tnd ora he op ow Rprodction part on whole. nr {Sees tombe Sa role Al este Pete pois made eid ges shetronie or ater form te clini pbs o suman mr hub le thaw = nee he pte cea ironed. | Siete se aay sited cos hr hear poner oan ened. apy {Tis ate conains 41 pagesincdng cove. | Srtatmnt ‘yourweliness.com * Volume Xi Issue XI » October 2023)TNT QB vorrei Bie) Sometimes Jealousy Is Healthy wellness debate 33 Should We Judge Our Politicians On Their Appearance? 34 wellness experts 25 36 wellness product i Hydration ae at: | 20 emotiona You Tried, | How Happiness And pe i Health Go Together 7 ° : (22 family wellness i Is Your Family Sabotaging i Your Weight Loss Goals? (24 exerci The Goodness of | 8YoUSmart Abou Your Sitrentioney. | __ Workout Routine “<— = | Should You Date Your a Se ee r ma | / £ AE 28 wotness nutrition Do You Drink? 107 garden wellness ‘October 2023 * Issue Xi » Volume Xi + yourweliness.com |Why We Have Bigger Appetite In Winter Neurosciemtists at Scripps Research, USA, have Identified brain circuits that make people want to eat more when they are exposed to cold ‘temperatures. We automatically bum more ‘energy to maintain normal body temperature when exposed to cold, This cold-activated increase in energy expenditure triggers an Increase in appetite and feeding. although the specific mechanism controlling this had been unknown. In the new study, reported in the journal ‘Nature, the researchers identified a cluster of neurons that ‘work as a ‘switch’ for this cold-related, food- seeking behaviour, The discovery could lead 10 potential therapeutics for metabolic health and ‘weight loss, - Anonymous Happiness is the new rich; inner peace is a new success; health is new wealth. Let The Kids Sleep! Sleep is a critical part of a child's overall heath, but it can also be an important factor in the way they behave, According to a new study from the University of Georgia, getting enough sleep can help children combat the effects of stressful environments. Stressful environments are shown to make adolescents seek immediate rewards rather than delayed rewards, but there are also adolescents who are in stressful environments ‘who are not impulsive, When researchers looked at what made the difference, they found that the single factor was sleep! Sleep problems, the time it takes to fall asleep, and impulsive behaviours, were strongly linked When children got enough sleep, they were found to be less impulsive and troublesome. yourweliness.com + Volume XI» Issue XI» October 2023 Post-Surgery Exercise Program Is Effective Starting a robust exercise program sooner afer surgery could prevent patients with dislocated shoulders from sustaining a repeat Injury and help them return to spor faster. says research from the University of Adelaide, ‘Australia, Researchers have found that patients who dislocate their shoulder have a high risk of doing it again within six months, and can suffer from recurrent instability. However, those who embark on a robust exercise program after surgery are twice as likely to avoid a recurrent injury than thase who used exercise alone to recover from their injury. Researchers believe that stating a multimodal program of a combination of exercises targeting strength, coordination, balance and muscular control, soon after surgery, produces better result than standard care programs that rely on strength training only. Why Dogs Behave The Way They Do Kennel clubs generally categorise dog breeds on the basis of the jobs they are best suited for. To find what drives their behaviours, researchers gathered whole- genome data from over 4,000 purebred, rmixed-breed, and semi-feral dogs, as well as wild canids and identified unique behavioural tendencies among the 10 lineages of dogs. For example, behaviours associated with increased prey drive were associated with the terrier lineage, which contains breeds historically used for catching and killing prey. The researchers found that each lineage corresponded to a specific category of breeds historically used for tasks such as hunting by scent ‘versus sight or herding versus protecting livestock, indicating that common sets, of genes were responsible for behaviours among dog breeds well suited for similar tasksStress, Insomnia Heart Risk Factors After Menopause According to the ‘Journal of the American Heart Association’, one in four women may develop inregular heart rhythms — known as atrial fibrillation — in their lifetime, with stressful life events and insomnia being major contributing factors. Atrial fibrillation may lead to blood clots, stroke, heart failure or other cardiovascular complications. Researchers say that many postmenopausal women with picture perfect physical health struggle with poor sleep and negative psychological experience like stressful life events, depression, anxiety or feeling overwhelmed by circumstances. This may put them at risk for developing atrial fibrillation. In addition to age. genetic and other heart health related risk factors, psychosocial factors are the missing piece to the puzzle of the genesis of atrial fibrillation + Leigh Hunt The groundwork of all happiness is health. Yoga, Aerobics Improve Lung Health In Asthma Asthma, a chronic lung condition that affects around 339 milion people worldwide, causes symptoms such, s coughing, wheezing, shortness of breath and chest tightness. Yoga and breathing control practice combination with aerobic training, are key exercises for asthmatic peaple seeking to imprave their lung function, a new study published in the journal ‘Annals of Medicine’ suggests. Inthe past, exercise ‘was considered a potential risk factor for people with asthma, as it was believed to {rigger or worsen acute asthma attacks. However, recent studies have revealed that both yoga and aerobics can actually enhance respiratory function and exercise capacity in adult patients news Pedal Power New research from Curtin University Australia says that mountain biking is not the dangerous, injury-plagued sport reserved for thrill-seckers that tis often perceived to be, Researchers have found that despite a common perception of ‘mountain biking as an ‘extreme’ sport, the ‘most reported injuries are of low severity Mountain bikers are primarily injured con theit upper limbs, mostly resulting in bruises, scratches and mild cuts. A good quality helmet would prevent the risk of head injuries. The study concludes that i a fun activity, great for fitness, shows improvements in cardiovascular health, and reduction in the risk of high blood pressure, obesity, high blood cholesterol, and type 2 diabetes. ob Medicines Impact Body Temperature Medications to treat various chronic diseases may hinder the body's ability to lose heat and regulate its core ‘temperature to optimal levels, says research from the National University ‘of Singapore, Yong Loo Lin School ‘of Medicine, published in the journal Pharmacological Reviews’. The findings show that medications used to treat common chronic conditions, like blood thinners, blood pressure drugs, Parkinson's disease/ Alzheimer’s medications, and some chemotherapy drugs, can make it harder for the human body to handle hot weather by reducing its ability to sweat or increase blood flow to the skin, The study recommends that pharmacological and thermal physiologists should focus on this area of research to refine and enhance safe medication prescription guidelines to preserve the health of people who need these medications Valume Xi* yourwaliness com | (October 2023 * lesue Xikitchen wellness: ‘Tips To Build A Healthy Salad You can pack more nutrition into your family’s day with a colourful, nutrient dense salad, Research has shown that eating salads regularly can help with weight loss goals and improved health. You can also encourage kids to eat more vegetables by setting out ingredients, to make their own salad creations, Here are a few tips to build a healthy salad: ‘Furst, be sure to choose a variety of ingredients for your salads, Leafy greens are a great base, but adding other fresh produce like tomatoes, cucumbers and bell peppers adds flavour and nutrition. Keep basic ingredients on hand at home for a quick addition to any meal, ‘+ Incorporate healthy proteins such as grilled chicken or salmon to give your salad staying power. ‘When you add protein, you can make ita hearty main course. ‘And add crunchy nuts or seeds for additional texture and flavour. Nuts and seeds like pistachios, walnuts, pumpkin seeds, almonds, peanuts and chia seeds are highly nutritious salad toppings, For example, 1 ounce (28 grams) of pumpkin seeds has 5 grams of protein and clase to 20% of the Daily Value (DV) for zinc Dress your salad with a small amount of dressing. For options lower in saturated fat, consider oil and vinegar or yogurt based dressings instead af traditional creamy options. Salsa can also be a fun way to top a salad. Garnish witha snip of fresh herbs, such as cilantro, parsley or basil, if desired. ‘When it comes to dressings, stick with light options like olive oil and vinegar-based dressings. Creamy dressings are typically high in calories and saturated fats, so avoid them if possible. If you can't resist, opt for a light mayonnaise-based dressing that is lower in fat and calories, + Eat rational amounts, Even a healthy salad that is high in calories can still contribute to weight gain if you avereat it. According to the Academy of Nutrition and Dietetics, here are ‘some salad combination ideas: + Romaine lettuce, com, salsa, chopped avocado, with grilled chicken and lime juice. * Chickpeas, diced cucumber, tomato and onion, with an herb Vinaigrette *+ Arugula, sliced red pears, walnuts, blue cheese, and honey dijon dressing. + Mixed greens, roasted beets, oranges, and pistachios.The Scent Of A Garden Aromatherapy is used worldwide to improve both physical and emotional wellness, Practitioners use plant-based essential oils to provide relief from various conditions including stress, anxiety and ‘depression, insomnia, headaches and ‘even digestive problems, Aromas can. have an uplifting effect on mood and ‘our overall sense of wellbeing. ‘The scent of a garden is extremely pleasurable and relaxing, and with abit of planning it’s possible to ‘bring some of those aromatherapy benefits to both your garden and home. Fortunately, many of the plants that are used to create therapeutic essential oils can easily be grown in gardens, or even in pots around the house, Here are a few of the aromatic herbs you should be able to grow easily Lavender (lavandula angustifolia) — With evergreen leaves and striking purple flowers that bloom in summer, lavender is known for its relaxing properties, and is used in many products such as Jotions, bath olls and soaps. Lavender teais particularly calming, and the leaves and flowers can also be used (in moderation) in soups and stews, or in salads. Put dried flowers into an herb sachet and pop it under your pillow for a good night’ sleep. Spearmint (mentha spicata) — This variety of mint has an energising and emotionally uplifing aroma, and grows well in ‘semi-shade. Mint can be put to any number of uses inthe kitchens it goes well with potatoes or peas, is fantastic for seasoning, and can even add extra zing to a salad. Spearmint tea may also be used to ease digestive discomfort or flatulence. Basil (ocimum Dasilicum) — With a distinctive aroma, basil grows wel both outdoors and inside, Itisnt as hard-wearing as some plants, and generally should be brought indoors during winter. Aside from adding that indefinable something to any Italian dish, ‘uncooked! basil leaves may also aid wellness }7 digestion, while in aromatherapy basil essential oil is used to help improve concentration and to ease symptoms of depression. For extra convenience, ‘you can even freeze your basil leaves and break them aut when they're needed, Camomile (chamaemelum nobile) ~ Camomile’s light, sweet fragrance is renowned for its calming and relaxing effect, and this carries across into the mildly sedative qualities of hot camomile tea, Camomile also has a soothing and ant-inflammatory effect on the skin and is great for treating rashes and other skin iritations ~ ‘you can make a calming topical oil by infusing olive oil with camomile flowers ina sealed jar for around three weeks.~ Leonardo da Vinci Water is the driving force of all nature. Drinking enough water to keep your body sufficiently hydrated is one of the most simple but effective things that you can do for your health and wellbeing No other nutrient is more essential or is needed in such large amounts and even slight dehydration can have a significant impact on your daily life. The effects of dehydration include poor concentration, tiredness, headaches, impaired sleep, dry skin, joint problems and digestive disorders.The Importance Of Good Hydration Water is one of the most important nutrients in your diet. Its essential for plump skin, delivery of nutrients toall your cells, and for flushing away wastes. ‘Water makes up 55% of the weight of an average female ~ a total of 33 to 35 litres ~ and 40 to 50 litres, while the weight ofthe average male is 660% water due to the relatively lower amount of body fat present Dehydration is a common cause of tiredness, poor concentration, reduced alertness, reduced short-term memory, headache and mood changes. It also increases the stickiness of blood. and reduces the delivery of oxygen and nutrients to your cells. When you are dehydrated, your skin will lose its attractive glow, and give you a tired, haggard appearance with more pronounced sagging and dullness, Blood vessels in the thin skin beneath the eyes may become more visible, leading to dark circles Unfortunately, your thirst receptors are nota sensitive judge of how fluid deficient you are, so you are already significantly dehydrated by the time you feel the need to drink. Urine colour is a useful way of checking your level of hydration. Aim for a pale, straw colour. I your urine is dark yellow and concentrated ‘you should drink more fluids such as water oF green tea. As caffeine has a mild diuretic effect, itis often claimed that caffeinated drinks, such as tea, can caused dehydration, Researchers have shown that drinking, tea provides more than enough water to offset this diuretic effec, however. -l October 2023 sue KI Volume XI* yourwsliness com |_wellness | “focus How Much And When You normally maintain a fine fluid balance, which is regulated partly by hormonal control and partly by the Concentration of salts, sugars and soluble proteins in your circulation, AAs long as you replace your daily water losses through adequate drinking and eating, you will avoid dehydration and help to maintain plump, healthy skin, bright eyes, while avoiding dry, brittle hair and nails. For most people that means obtaining around two litres of fluid per day from drinks, plus eating moisture-rich foods such as soups, yoghurt, watermelon, cucumber and other juice fruit and vegetables. The twollter figure is only an estimate of the average human being's need for water: Daily water consumption will be higher or lower depending on the individuals, their occupations, and their lifestyles Generally speaking, its a good Idea to drink a large glass of water on rising, before breakfast. The body has usually not had any water for about eight hours and also normally eliminates a large quantity of urine it has manufactured over the night. Drinking a glass of water compensates for this, It also has the advantage of awakening the body. The arrival of water in the digestive tract stimulates a number of different functions. You also need to drink during a meal The intake of water allows better liquefaction and swallowing of dry foods and answers the thirst that Is automatically triggered when you start 0 eat, Avoid drinking too much water immediately after a meal so that digestion can occur properly. I takes an average of two hours for a ‘meal to be digested: itis therefore advisable to limit liquid intake until then.Factors That Elevate The Risk | Of Dehydration Modern diet: Our modem diet is mostly made of dry and concentrated foods lke breads, cereals, floury foods and foods that are high in fat like meat, cold cuts, sauces, sweets and butter, To make these foods soluble and digestible, a greater quantity of digestive fluids need to be produced. These kinds of foods can also generate ‘numerous toxins, which forces the body to surrender more liquid in order to transport waste products to the excretory organs for elimination, Our modern diet Is also three or four times saltier than it should be. Larger quantities of liquid are also necessary to dilute and eliminate this excess sal, Finally, the more we eat, the sreater is the body's need for liquid. Overeating is a significant factor in our Increased water needs Certain physical activities: These include athletic activities, working out, walking or performing other physical activities under the sun, particularly in summer, working in overheated rooms or offices, sauna, and vacations in tropical countries. When the body exerts extra effort for a brief length of time, its advisable to drink beforehand. When the body has to perform for a long time, like in endurance sports, you need to drink during and after the event. During a prolonged sojourn under the sun or in the heat, you need to Increase your water consumption throughout the day. Stress: Stress is another factor that should be taken into account. It riggers an acceleration Jn metabolism, which makes the body produce a greater amount of sweal over the course of the day. ‘The toxins that stress creates also need an additional intake of liquid tobe eliminated.OB Hot Or Cold? Wher you are cold, hot drinks carry heat into the body and help itwarm up: and when you are hot, chilled drinks allow the body to lose some of the excess heat it has stored. Both hot and cold drinks are beneficial when you have low ‘energy. Hot drinks or even hot ‘water, by dilating the mucous ‘membranes and blood Vessels, abo fas arresting fect) encourages metabolic exchanges. when the body feels hot after a This is probably one of the reasons strenuous physical activity, and ‘why people tend to have hot drinks — thirst is most intense. When you like tea or coffee at breakfast. The are low on energy, drinking water hheat helps the newly awake body that is too cold, too hastily, can eta kickstart. have a chilling effect and cause Cold water has a stimulating _you to lose strength further. ‘and vitalising effect on the body. Ki issue Xi* October 2023One Simple Step To A Leaner You! ‘Simply drinking enough water every day will do your waistline a favour, too. Water keeps hunger pangs at bay. I's easy to think you are hungry when, in fact, you are thirsty. Many people mistake thirst for hunger. Drinking a glass of water will usually greatly reduce any hunger pangs. Water aids digestion and combats bloating. The digestive system requires lots of fresh water a day ‘to work effectively, Without a sufficient amount, you will feel bloated and run the risk of digestive problems. If you don't drink enough water daily. your body will retain water to make up for it. This water retention can add pounds to your weight. and make you look and feel very bloated, Water aids your metabolism. Your body needs to metabolise stored fat into energy, but your metabolism can be slowed by even mild levels of dehydration. And with a slower metabolism, you will burn less calories and so will lose weight more slowly. Ifyou drink a sufficient amount of water, your metabolism levels increase and, with a higher metabolism, you bum mote calories Water eliminates toxins. Water aids the elimination of by-products of fat breakdown from your body making you ‘cleaner’ and healthier, restoring balance and helping you stay in shape.“focus ' Top Tips For Healthy Hydration Aim to drink 1 4 -2 litres of water per day. That's roughly 68 large glasses. (Itcan be tap or bottled, but it must be pure water). Over half the population only drink between 1 and 4 glasses of water dally, however, + Ifyou're not used to drinking ‘much water then build up slowly, starting witha few lasses per day. + Carry a bottle of water with you throughout the day - keep track of how much you drink and keep refilling your bottle as necessary, + If plain water is too bland for you, add a slice of lemon, lime (or cucumber. + Don't believe that soft drinks can replace water to give you the same benefits! OB Heart Health Dehydration leads to slugaish blood flow and increases the risk of abnormal blood clotting. And it's not just older people who are affected ‘Summer heat can lead to sweating, and dehydration, which increases, the risk of a heart attack or stroke, especially in younger adults - even those in their 40s or below. The amount of water you need om a dally basis depends on your level of activity and the season, Average fluid losses are around 2 to litres water per day, but when taking vigorous exercise, or visting hot region, however, you may lose twice this amount or more. Athletes in hot climates may lose as much as 10 litres of fluid per day! Experts recommend that for every 20 minutes of exercise you take during the day your fluid intake should Increase by a further 250ml ‘Although your body has several mechanisms to help control fluid loss through the kidneys, by the time you fee thirsty, you are already significantly dehydrated Dehydration affects the way ‘your cells work, leading to lack of energy, tiredness, poor concentration, reduced alertness, recurrent headaches and mood changes. It can also trigger constipation and kidneys stones By far the most dangerous result of dehydration, however, is that lack of fluids increases the thickness and stickiness of blood. This can lead to blood clots, heart attack or stroke. Lack of fluids, combined with excessive heat, can also lead to ssunstroke.Why You Need To Stay Hydrated At Work Re ety cc aera ee Crete ec Perea crema nett eee oes Cee tacts pee ana een and the climate they work in. If Pn MO ee Cree Aen eee ee ees eRe ec No Poa ey Prcoetere ane ac! Pre k aen is Pees et) ene Peon Eas SOR recom cag poet eaten! impair Your mood, memory, and Dee ea Nees overall brain function. By simply drinking enough water, you can per nee ee ca orn ot coon acd Pee seen a See ete ocean Ifyou are drinking caffeinated Dea ea oe eed Seer Ce non oars pe ore yard FSC ee TC Erg Joss. Dehydration of the tissues causes enaymati activity to slow Meme the production of energy. Chronic Pence ees Perna nen en Sent riers poe hppa crrst pressure balanced. If the body Is suffering from a chronic rece romeraS Fear recente cee rise in blood viscosity. The body ees noe eats ith which it pushes the blood Pers Nester eels for the slowdown in circulation caused by the increased thickness Pe cee ee ea Pon eecrise asy eens ect (narrowing of blood vessels) capabilities are weak. Their blood pressure is lower than average because their blood is circulating Cire Pr Cee ni oN ie ce eed Cone es tes ote dehydrated, the blood volume shrinks, but the vessels cannot eau cng ree ees Peek meintee bs erate sue emerge vessels, and the pressure falls even PP ier need meee tay health problems. pC Opec peecras Che Me eet water to make stomach acid or rsa bacteria and viruses in the PC occ aac OM oer REE Ce) healthy lifestyle, and drink ere CMTS any ward off infections even when Pee nt Ro eet ron pape r3:) Peseta pacer ints rich diet, but without adequate hydration to make them accessible Petra re Pre non smCTcy sure to sip water with your meal, and have enough in between, Crete cr Pere eames oma pee een Pee nay peeHydrating Superheroes [BI Water — water you arink no flavour. Fruit and vegetable should be easily assimilated by juices — The water In frults and the digestive tract and cross easity Infusions —some people _ vegetables hydrates our bodies. through the walls of the capillaries don't enjoy drinking plain water. We should have only as much and cellular membranes. It should They ofien prefer infusions. The juice as we would intake if we ate not contain any irritating factors water in infusions easily penetrates the fruits as a whole. To maintain ‘when drunk regularly in large the body, so they do a good job balance, avoid taking in too high a quantities. Itshould be free of any of rehydrating the body. Avoid concentration of nutrients, vitamins, unpleasant flavour, and shouldn't infusions with diuretic properties, minerals and natural sugars. upset the digestion or overstimulate which thwart rehydration by Consider juice a secondary resource, intestinal transit. Ideally, potable making the kidneys excrete more and have it in moderation, either water should be adourless and have water. pure or diluted with water. Eat Your Wate: Its a great idea to add more water-rich foods, too. The Cleveland Clinic lists the following foods as having high water content: Cucumbers (98% water) Celery (05% water) ~ Iceburg lettuce (95% water) ~ Zucchini (95% water) = Caulifower (92%) (water) Watermelon (91% water) ‘yourweliness.com * Volume Xi Issue XI » October 2023)Reasons To Remain Hydrated In ! The Monsoons OB Skipping water or hydrating drinks during the monsoon season is aabad idea. Staying hydrated in the monsoon season Is a must, whether you feel thirsty or not Keeps infections at aay: Monsoon brings with it depressed immunity and a surge in infections, Good hydration helps immunity and prevents monsoon: related sicknesses, Helps flush out the ‘toxins: One of the reasons to stay hydrated in monsoon is because ithelps in fishing out the toxins in the body, By doing so, you are allowing your body to remain healthy and ft during the rainy Prevents joint pain: People drink only a minimum amount of water during the rains, This lack of water is one ofthe causes for joint pains, which tend to £0 up In the monsoons. Water helps {o provide better blood circulation, thus reducing pain Aids digestion: Monsoon brings with tthe tendency to eat rich, fried foods, putting the digestive system to test, Good hydration helps digestion_1s Your Water Safe To Drink? Living healthily goes beyond simply paying attention to the food you eat, and should always extend to the water you drink. Water coming from the tap at your beck and call is an amazing phenomenon given that many people do not get this luxury globally. But we would also want to ensure the water we gt is not compromising our health in any way. Hydrating with the right water ~ If you realy want to achieve great health the importance of ensuring your drinking water is clean can't be stressed enough. This sto lower the risk to health the chemicals in it could pose to your health, Also, today, we are conditioned to expect high levels of sweetness in everything. We are malhydrated, because we drink too much soda and fruit juice and other sugar sweetened beverages, that hurt our health, Even most vitamin waters are loaded with sugar and do more harm than good. The invisible dangers lurking in your tap ‘water ~The harsh chemicals used stil remain inthe water long after itis treated, In many countries as many as 300 different synthetic chemicals have been identified in tap water in the recent years, many Cf which can destroy the good health you are trying to build Contaminated water and poor sanitation — Surface waters and aquifers can be contaminated by various chemicals, microbes, and radionuclides, These are linked to transmission of diseases such as cholera, diarrhoea, dysentery, hepatitis A and typhoid. According to the WHO, inadequate, or inappropriately managed water and sanitation services expose Individuals to health risks.Make Your Drinking Water — Taste Better Lemon: Cive your drinking where itbreaks down dietary fats, in use for desserts. Rose milks make it even better for your stomach muscles. adding a few eros oe sean imi tonrsarpcedah Cucumber: Simpy ass SS at nutrients, including vitamin a fewslices to your glass, The is 2 Becomplex vitamins, calcium, ron, flavour is subtle and the taste is__‘Ttagrance, Rose water contains ‘magnesium, potassium, and bre. fresh, You could lla pitcher with Wath AC. and Bt alana with Because of how hard lemon julce a handful of cucumber slices and play mamunateny and antiseptic can be on the enamel of your teeth. Jett it in your refrigerator. You healing properties with benefits it's important to dilute it with could also freeze cucumber slices T=nging for skin, heart, liver and water of any temperature (Chough a ; digestive system. Rose waters itfirst thing in the morning, and“ {rom Rosa Damascene, a species wait 15 to 30 minutes to have Basil/Tulsi: Crush some _of the rosaceae plant, it contains breakfast. This wil help you fully basil leaves, add to water and leave flavanoids anthocyanins, which are receive the benefits of lemon overnight. Indians have known _also present in berries. ee eet erat innumerable benefits of basil for si . ———— the past 5000 ps years Bas. APPle-Cinnamon: Add range: You could use Infused water has both antioxidant S/e0" 6" Btven Or Fev apPie ant frozen orange slices as ice cubes and adaptogen properties, the @/eW cltamnon sticks, Apple by adding them to your drinking fatter said to help the body fight —_<_ltmiamon water contalns very wae Freandly IDS sues and Enlace mind, body and. enous atu a has the sweetness of orange juice ‘way to boost your metabolism and but without the added sugar. Rose water: Itis already _has been used for weight loss. Berries: Mash up fresh blueberries or strawberries at the bottom ofthe glass and then add drinking water to it. You could even use frozen blackberries, strawberries, raspberries, and blueberries to add flavour and keep your water cold. They also add colour to water. Berry- flavoured water also helps to reduce your cravings for sweet treats. Mint leaves: Jazz up your drinking water by adding Tresh mint leaves and leting them be steeped in before drinking Mint leaves add a nice refreshing flavour to your drink, On top of that, itcan help you digest ‘more effectively, improving the flow of bile from the liver, to the gallbladder, to the small intestine, —‘here and now, Doing this means you Begin by being grateful: spend time are channelling your attention, which giving thanks for and appreciating what ca” help you control your thoughts you have- this will draw attention to $0 You think positive. Remember that controlling your thoughts is the success positive things in your life. to controlling how you feel Live in the moment; try not to think about ‘Take yourself out recent problems or planning ahead, of the office and away from your desk Just focus all your attention on the at least once a day. A brisk walk at yourwellness.com * Volume XI + Issue XI + October 2023, Junchtime can give you time to de- stress or think about something other than work. When you get home, loosen your body and help relieve tension by dancing or stretching or then spend 10 ‘minutes playing with the kids outside. Putting a bit more effort into doing something a litte different will help you to get away from your daily routine and see the fun things in life,b> Its not easy to change your personality, but you can learn cereers rent enn ty patterns and behaviours, replacing ‘them with more effective responses. Src Creer ein Reena cs Cesena ee the telephone, use the time gained Peete say ea ene ce Ment ki eee mc TT eon Set ceased Pes nies saa See eran rather than a threat, and know that it's ok to make mistakes! Concer! geo oneness SR PT meee Rea) see opportunities for future Ree Sac becoming isolated Coser er es ect n rg Peete sr ‘own manager, defining your Crema nTs ferret contingency plans for what could red ier recognise your limits and know ones aera es IF possible, set yourself realistic eee somo Ere mean ern pressure starts to reach unhealthy levels. ill_..family Ey wellness ' Is Your Family Sabotaging Your MISE Loss Goals? Family oo can be a major obstacle to reaching weight loss goals. Research shows that family members often make unhelpful comments about dieting, eating habits, and physical activity related to weight management. It is important to recognise these potential saboteurs and work to manage them in order to reach your goals without feeling discouraged One way of managing family saboteurs is by researching the topic before engaging in conversations with those around you. Being, vwell informed on the subject will allow you to demonstrate your Commitment to an issue and give you confidence when discussing it ‘with others. Additionally, having a thorough understanding of the science behind weight loss will enable you to have knowledgeable conversations with any potential saboteurs who may not understand the importance of dietary changes, physical activity and other lifestyle habits, Another way to manage family saboteurs is by setting goals and expectations that are realistic and achievable. Itcan be difficult to change deeply ingrained behaviours, so its important to set achievable goals that you won't give up on after a few days or weeks, Additionally * Issue XI * October 2023 try to make those around you aware of your goals so they don't unintentionally sabotage your efforts by engaging in activities that conflict with them. Finally, ty to be open-minded when talking about weight Joss and your journey towards achieving it. Don't get discouraged if someone is resistant or doesn't understand why you are making certain changes. If family saboteurs persist, research has shown that enlisting the help ofa third party can be effective in managing, those sabotaging behaviours. This could be a qualified nutritionist or health coach who can offer advice and support, as well as additional solutions for maintaining motivation and staying on track Having professional guidance can also help build trust between family members which is essential for any lasting progress. = Wayne Huizenga Some family trees bear an enormous crop of nuts.Ways To Feed Your Fertility — Dear R cue rcs the right foods can significantly contribute to your fertility and Ren cy Petes ne Pre ee eee Roy Sree Sesto Cros eR ee eee cee et Cores ger eta peice Seats PRU ceos ole ad Cresent for both men and women. Folate is era er) eee era ete ee ao ere plant protein which provide some einen cerns ets Whole grains such as oats, brown Petree sources of fbre, B vitamins and Peer en eee ee ey oC eeu go nD are important for fertility. Omega- Rates rons body and aid in cell development. Walnuts are another great source Cine ee era Poe a ee can benefit both men’s and women's Reenter ee eee eger) as they contain high quality protein ore DEN een eters good fat for hormone protuction as re ey protect eggs and sperm Dee ey antioxidants, vitamins and minerals eed RUNS Sa blueberries, blackberries and eee ee oes Banecca tages tary eee Preeti eae R ORL ACL eR cere tee Le LL effectively and both vitamins are key aera) Garlic contains sulfur- containing compounds that help to Increase blood flow to the sexual ee eens) Pacer ett eee eee re BNSC ary almonds, walnuts, and sunflower Ree anos which are necessary for hormone production. They also contain De ee er sperm health in men. Meret eee quinoa and wild rice provide eee kee necessary to help your body convert erin anor ornate et ‘hich aid in hormone production Pere eet gore Fie teeter eee a ed Percent in ests eo mene! emt eee eer ets oeerretne erg e {ertilty-boosting foods into your eee erg Ronee ahi Tertlty-related health, Exercising Pe er es and managing stress levels will all eer segment cede erent Fiemme ye nee reenter ene crete en sears tamer inesRoleter) If you've been working out lm eC nara) eight weeks Elie Mars Samu Ry a good chance you're doing rey) wrong. exercise Everyone knows that if you don't exer te ees eee ent if you're not smart about your workout routine, exercising daily will not give you the See arena ecu Tea ore Warm up. tot warming up before ee eet ett co ne eee ety Diet. if you want to build muscle, you need sufficient protein in your diet and the Saree setae tee peer gce eT an Peeters release of hormones, such as testosterone enn enorme ice Poe eee reg The body achieves aN mG tte Balam Mh negative hormonal state, meaning adrenal fatigue and reduced performance, preterit yc os adaptations happen during the recovery period, so give Your body time to recuperate, then it can efficiently build muscle and burn ects Are You Smart About Your Workout Routine? bac et ant as growth hormone and IGF-, which help Serene ea ae ee Senne Peseta pec toss aon Pee es during a workout can decrease the metabolic effect of your workout. When rest intervals ere ve eee es oy slows. And leave your phone in the locker! ete ee ete ete tener ioe}Have You Tried Mindful Walking? o Walking meditation is commonly used in Zen, Taoist and Buddhist traditions as @ more active route to mindfulness, Meditation of any kind is simply a process of developing ‘greater awareness and mindfulness as also enhancing health. Ina walking meditation, you get to enjoy the benefits of walking (health) and meditation (mindfulness) simultaneously. Mindful walking has alot of health benefits. It can help relieve arthritis, improve digestion, and reduce drowsiness after eating. When done for extended periods of time it increases stamina and strength, important for averall physical fitness. Here area few facts on mindful walking Where: Mindful walking i best done outdoors, Choose a place where itis possible to walk in a continuous movement without having to make sudden turns, A circular path would be the best. When: This can be done as one of the first things in the morning, during a lunch break, before bed, or anytime you feel a need to calm the mind or increase your awareness, Give yourself at least 20 minutes a day. How: It's good to be dressed comfortably, Go barefoot if you can to let your feet touch the ground directly. Walk at a relaxed, fairly slow but normal pace. It's not changing the way that you walk but simply 10 be aware of it. ‘When you are walking, your primary focus has to be on the sensations of walking. It's natural to be distracted by your surroundings. When that happens, acknowledge, stop, look at what distracts you, and then continue walking, again with your focus on the steps. The idea is to have your attention on the physical experience of walking, ‘After you finish your mindful walking, you'can stay still or even sit down on, a bench and close your eyes. Effects of this are felt after 15-20 minutes. It may >: be difficult to practice the full technique in the beginning but, in time, everything will get integrated naturally. ‘yourweliness com |1 Before embarking on this elements at hand, its possible for | journey, you should both be honest two people who used to be married | ‘and open about expectations from to come back together in a new | the new relationship and make sure form of partnership without having | thatallof the unresolved issues too much difficulty. ' [are discussed and acknowledged Ie also important to be honest | so they don't come up again during about why youre considering dating e {your time together. t's also critical your ex-spouse again—whether |) to take the time you need to its because of unresolved feelings, [establish trust ii each other again, loneliness, or something else entirely This means being patient with one If either partner is unclear on their | another and understanding that it motives for getting back together, | won't happen overnight it may be best to put things on hold While dating your ex-spouse can until they can gain clarity | be emotionally challenging, there ‘Atthe end of the day, only you | are also some advantages to itif _can decide whether or not dating | done in the right way. For instance, your ex -spouse is @ good idea. It _ you already know each other very is important that you consider the | Well allowing you to skip over the potential rsks, such as rekinling | ‘getting to know each other’ phase old arguments or not being able © | ofarelationship. You also have —_to agree on how to rebuild your [an intimate understanding of one relationship. But iFyou two can | another's strengths and weaknesses make it work, it could be the start {and how to best work together as of an even better and stronger a couple, Therefore, with these key relationship than before. a (aon RVOU eM a aaROLS Pa CRO aaa RY) eR m ere ce :Research published in the Journal of Personality and Soctal Psychology’ suggests that jealousy can be a normal, healthy response in relationships, The study found that people who experience Jealous feelings are more lkely to take ‘meaningful steps to protect their partner or relationship, Additionally, Jealousy is associated with greater dedication to making the relationship work, demonstrating how it can actually draw couples closer together. This research provides evidence for how jealousy can serve as an ‘important emotional indicator of the health and stability of relationships. In this sense, itcan be seen as beneficial rather than something to be avoided at all costs. While excessive amounts of jealousy should rot be encouraged, understanding its role in relationships is essential towards finding balance within them,ED ines nutrition Do You Drink? Drinking enough water, and keeping yourself hydrated well with refreshing fruit and vegetable juices each day, is crucial for many reasons: To regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly, Research shows that being well hydrated also Improves sleep quality, cognition, and mood. Here are some delicious hydrating recipes that are refreshing, abundant in nutrients, natural, and providing everything, the body needs to replenish the fluids it loses. = Slovakian proverb Pure water is the world first and foremost medicine.Simple, delicious, and ja hydrating snack. healthy, and without unnecessary sugar | apple-cinnamon infused | water has lots of | flavour. Cinnamon helps | balance blood sugar and | enhances metabolism, | Apples are only about | 60 calories each. They're | loaded with nutrients, { ‘Add the apple slices including antioxidants, and cinnamon sticks to 2 red apples Astick of cinnamon A pitcher of water Slice two apples with skin on, fibre which able | your pitcher of water: digestion and water. In| 3, Place itin the fridge fact, apples are about | _for an hour toallow the ‘85% water, making them | flavours to infuse. Spicy Buttermilk ‘A wonderful, traditional Indian drink, known for promoting digestion, chilled curd and water as per the buttermilk or chaas is an excellent consistency you desire, Hydration source that can help. | Ingredients replace fluids and electrolytes lost | 2 cups of chilled curd 2. Add roasted ground cumin, through sweating Iti filed with | Water chopped mint leaves or coriander the goodness of caeium, potassium, 1 teaspoon of roasted ground cumin | leaves, and black salt or regular salt phosphorus. riboflavin, andvitamin | 1 tablespoon of chopped mint leaves | as per taste B12, Probiotics found in buttermilk | or coriander leaves help the development of healthy gut} Black salt or regular salt 3. Give ta whil til you see a foamy bacteria. This can ease bloating and o layer on top. constipation symptoms and promote | Method digestion. Cumin is traditionally 11. To the blender add 2 cups of 44, Pour it into a glass to enjoy! ‘October 2023 * Issue Xi » Volume XI + yourweliness.com |Watermelon is composed of more than 90% water. Its also loaded with essential nutrients. It contains about 15% of your daily vitamin C needs, along with wealth of other vitamins and minerals, Including potassium and vitamin A and BG, Iti rich in antioxidants like lycopene that gives watermelon its red colour and hhas been shown to decrease the risk of cancer, heart disease, and age-related eye disorders, Lycopene works to protect your cells from damage and research Suggests that it may also lower blood pressure. Watermelon juice can easily be adjusted to suit your taste. Add a dash of salt and lime or lemon to the juice. Cubed watermelon of the quantity of your choice ¥ to 1 teaspoon lemon jul Salt as per taste Chaat masala (optional) ‘Add cubed fruit to blender. Add extra chilled water so the jlce Is not too pulpy. Add Ye to 1 teaspoon lemon juice Salt a per taste ‘Add chaat masala (option Blend until smooth Enjoy! Did you know 75% of people are dehydrated? Avoid being one of them with the help of Ulla Smart Light For Water Bottle, your new personal hydration coach. This smart light can help you drink 3x more water which can result in more energy, less headaches, better skin and metabolism, and an overall healthier lifestyle. It can be seamlessly moved from bottle to bottle and uses smart detection sensors to remind you to drink water at least once per hour. It fits most water bottles and does not require any replacement parts or app set up unlike other smart water bottles. Its perfect to use for your home or office water bottle and lights up quietly without disturbing you or others around. Ulla's blinking technology was developed by the US Navy and effectively grabs the user's attention. The light- up attachment includes an auto on/off, daylight sensor, proximity sensor, and has a 6-month battery life, Available on amazon yourweliness.com + Volume XI» Issue XI» October 2023Recharge with Purple Tree Electrolyte Hydration Drink Mix. The low-calorie, no-sugar water drink mix enhancer includes essential trace elements, vitamin B, zinc and vitamin C for stronger immune support and a healthier mood. It has five key electrolyte salts in liquid hydration drops - more water-soluble than hydration powder packets, electrolyte powder sticks, pills, saltsticks, capsules or tablets. The organic hydration supplement is sweetened with monk fruit. Its ideal for post-exercise thirst, heat, travel, youa, jet lag and fasting It will also. help prevent muscle cramps and extreme thirst. Available on amazon. Cucumber-Lemon-Mint Wat Cucumber lemon mint water is a superbly hydrating, drink and has ‘many health benefits, Including its contribution to ‘weight loss, lowered blood pressure, and improved skin health, Its simple to make, and you can enjoy it any time! Ingredients 2 medium cucumbers, sliced with peel 1 big lemon, sliced Mint Tee cubes Water Method 1. Add the lemon, mint and cucumber toa pitcher and fill with water and ice cubes. 2. Place a top on and allow it to chill, Both the mint and Jemon will release flavour as time passes, 3. Serve and enjoy your cucumber- Temon-mint superhydrating water. (October 2023 + Iesue Xi + Volume * Yourweliness com |Carrots are rich in vitamins, minerals, and antioxidants. As a part of a balanced diet they help support immune function, cholesterol balance and heart health, They are low in calories and a good source of fibre, helping weight management. They are also supportive of digestive health. Reports show that in one cup of carrot juice, 7.4 of those 8 ounces are water. That same cup of juice also contains 156 milligrams of ‘sodium, a crucial electrolyte that helps you absorb that hydration by carrying water to-your cells through your bloodstream. ‘There is evidence that because about 91% of strawberries’ weight comes from water, eating them will contribute to your daily water intake. Strawberries also provide fibre, antioxidants and vitamins and minerals, 3 small carrots, scrubbed well, tops removed, ends trimmed 8 strawberries Linch-chunk ginger root Salt to taste (optional) Cut the carrots and strawberries. Add to a blender along with chilled water and ginger. Add salt to taste (optional. Blend and put the pulp through a sieve for a smoother consistency. Pour into a glass and drink it as early as possible. Don't keep this at room temperature for too long, Bi 1A, La is authored by Matt bee Pods Black, an American writer and cookbook author. I's your one-stop solution to a healthier, more vibrant you. This guide is packed with easy, delicious recipes and practical tips to help you incorporate juicing into your busy schedule, It's not just about the recipes; i's about 5 BEGINNERS transforming your lifestyle, one glass of juice ata time, You will ind Se inside the basis of juice, all the benefits of juicing, properties of various ai types of juices, methods of juicing, tips to make great juices, tips to stay Wd a motivated and build a habit and tips on how to engage your family and x is Vou your kids, Available on amazon. 3 “at 1 janes com “Vala ee iS Seaber 3585Should We Judge Our Politicians On Their Appearance? PRP 3) Whether they are criticised for their weight, dress sense or facial expressions, today’s politicians have their looks scrutinised like never before. But should we judge our politicians on their appearance? Are you For or Against? For - Sangita Temkar, Student Isn't that inevitable? After all, politicians, ike performers, are in the public eye. And their appearance is the first thing that strikes people even before they open their mouths to speak. Subconsciously, we make judgments about others based on non-verbal cues. The overall appearance of a politician that includes his dressing, body language and expressions would quickly lead me to make a judgment about his integrity II find a political figure too flashily dressed, adorned with chunky jewellery, wearing expensive suits, shoes or sunglasses. I would rate him negatively. My first thought would be, where is all this money coming from? If he seems grossly overweight, or physically Unfit, then I would douibt his capacity to run my state or country. His eyes, ‘mouth, and smile would also convey his sincerity or lack of it. Political Jeaders should realise that they are a package deal and their appearance also counts when they connect with us, the people, A leader at a public event dressed inappropriately sitting with a slouch or a slump will not come across as dynamic. I would ideally like to see my political leaders soberly dressed and speak with dignity, reasoning and respect. Against - Hetvi Chheda, Student | would find a politician's appearance irrelevant to his achievements and policy. Politicians are not actors. What is the connection between his looks and appearance and his ability to deliver? Some of the younger lot with foreign universities background are dressed natily and are well groomed, some come from very humble backgrounds and don't have much of a dress sense. We have seen most corrupt politicians dress simply only to underplay their wealth accumulated through devious means. So, judging them on the basis of their appearance can be deceptive, I want a politician who is clean, committed and connected with people. [don't care whether he is charming, ugly, fat or thin, We need not attach importance to a political figure’s appearance, Could we judge Gandhiji negatively because he was frail and dressed in a loineloth? I rest my case! What do you think? Should We Judge Our Politicians Visit wri yourwellness.com to register your vote! ‘On Their Appearance? October 2623 * issue Xi + Volume Xi* yourwaliness com |Molec) Pee eee ee Thad my first baby 8 weeks ago. My daughter weighed a whopping 9 Ib at birth, arriving after a very long labour. By the time I was ready to push I was very tired and needed an assisted delivery with a ventouse suction cup. This meant I had a small episiotomy and stitches. I had my 6-week postnatal check and all is healing nicely. My doctor said I could start some gentle exercise when I felt ready, However, I'm still Jeaking a little urine when I cough and sneeze so I don't want to risk the gym. While I appreciate it will take time for me to get my body back to normal, is there anything I can do to speed up the process? I'm breastfeeding. Dr Nathan Jacobs says: What you are having trouble with is a stress urinary Incontinence. The perineal muscles, or the pelvic floor muscles, have become lax and stretched due to profonged labour. This has affected the urethral sphincter which too has become a little lax, therefore you could be leaking henever you strain for eg while coughing/ laughing/sneezing/ lifting weights etc. One can undergo a study of urodynamics under a urologist to Tule out any other cause of incontinence. See a physiotherapist who can guide you and train you in Kegel exercises which helps to tone and strengthen th muscles of the pelvic floor. I's an easy-to-follow exercise that can be learnt and done at home two three times in a day; secondly, try and lose the extra weight gained during pregnancy. Go for brisk walks, Keep yourself well hydrated and eat nutritious diet rich in minerals, vitamins and proteins. Try them all for a couple of months and if things don't improve see a urosurgeon who may put you through a surgery to tighten the urethral sphincter and pelvic floor muscles. Most probably, you may not need it if you are patient and practice gel exercises, I understand that you have a two months old baby that you October 2023breastfeeding, Hope you recover at the earliest. Dr Nathan Jacobs tsa retired family plysician who enjoys meditaion, travelling for spiritual transformation, and reading. Karen Wang says: : Good nutrition is important while breastfeeding, and to help your tissues heal. Breastfeeding, uses alot of energy and nutrients. It 4s important that your diet supplies the nutrients you need during breastfeeding, including protein, calcium, ion, iodine, vitamin D and other vitamins, Pregnancy uses up your iron stores, During breastfeeding, ¥you need to rebuild your iron stores ‘with iron-rich foods like chicken and fish, legumes, nuts and dried fruit, ‘wholegrain bread and cereals and green leafy vegetables. Breastfeeding also increases your need for folate - for example, leafy green vegetables such as spinach, broccot, cabbage and brussel sprouts vitamin C- for example, citrus fruits, berries, tropical fruit, tomatoes, capsicum and potatoes vitamin A —for example, dark green and yellow vegetables such as broceoll, carrots and pumpkin vitamin D = your baby will need ‘more vitamin D than your breastmilk can supply, so your baby should be supplemented with 400 IU of vitamin D pet day for the first 12 months of life ‘You need these nutrients for your own health and wellbeing. Try to eat regularly and include a wide varity of healthy foods. A multivitamin designed for this time of life is a good idea. ‘You may also want to increase your intake of vitamin C, which is needed to make the collagen necessary for healing. Vitamin C is found in guava, ‘mango, berries, citrus fruit, and in smaller amounts in most other fruits and vegetables. Aim to get at least your S-acday. While breastfeeding, @ good intake of omega-3 fish oils from oily fish is also important. These provide an essential fatty ackd (DHA) that is needed for the rapid growth of your baby's brain and for development of Pere re unable the retina in the back of the eye. Ifyou don’t like eating fish, DHA supplements, derived from vegetarian sources, such as algae, are available. Karen Nang isa nutritionist whase special interest is healing through foods. Shalini Sivan says: The urine leak, ‘or Stress Urinary Incontinence, is caused by the strain in your pelvic floor muscles, due to the episiotomy and stitches, The practice of yoga strengthens the pelvic floor muscles, and helps prevent accidental leaks. Since anxiety and depression are generally associated with stress urinary incontinence, the benefits of yoga relate to its emphasis on meditation and relaxation, Pranayamas help a lot in calming the mind and should bbe done siting in Padmasana or \Vajrasana, which will also help you strengthen the pelvic floor muscles. Pranayamas like Bhramari, Poorak. Rechak and Anuloum Vilom are excellent for mind control. Mulabandha isa lock or a position, which would be of great help. For this: ~ sit in Vajrasana with palms on knees, ~ try to contract the muscles of the pelvic region as if you are trying to hold urination and hold the contraction. repeat the exercise with maximum, contraction and total relaxation, Other asanas, which would help strengthen the pelvic floor muscles, ~ Setubandhasana (bridge pose) = Ushtrasana {camel pose) Bhadrasana (butterfly pose) Utkatasana (chair pose) and Malasana (squatting pose) Most forward-bending asanas will soothe the bladder eg. Paschimmottasana (seated forward bend), Hastapadasana (hand feet pose) and Chakrasant (wheel pose). ‘A Yogamudira, which would be very helpful, will be the Vajroli Mudra (thunderbolt. ‘Analternate method of relief would bea hipbath. Immerse your hip and een Rent aes, pelvic region int filed with water | at room temperature for 15 minutes Do this thrice a week on empty stomach. ‘These Asanas, Pranayamas, Bandhas and Mudras need to be done under the supervision of a trained yoga Instructor. All these are very safe even ‘when you are breastfeeding Shatin Siva bs a yoga instructor Shailaja Rao says: You can recover your bladder control by doing regular pelvic floor exercises at least three times a day, for at least three months, Strengthening your pelvic floor ‘muscles will also reduce some of the swelling caused by stitches and bruising, Breathe in a relaxed manner, with your tummy rising as you breathe in, and falling, as you breathe out. On breathing out, pull up and in, as though you are trying to stop yourself from urinating or passing ‘wind, You should feel a tightening around your back passage or vagine Try to hold the squeeze for two seconds to three seconds, and then increase this to ten seconds. Repeat the squeeze between eight and 10 times, three times a day, During the later stages of pregnancy your bladder is squashed by your baby. This means that your bladder gets used to holding less urine, After delivery, you need to get used to having a full bladder again, You should aim for atleast eight glasses of non-caffeinated drinks a day (tea, coffee, cola and hot chocolate all contain caffeine and can irritate your bladder and make it much harder to hold). You may think that if you drink less, you'll urinate less, In fact, you need to drink plenty of fluids as you are breastfeeding, Start by holding on for a while when the urge to urinate first strikes. If your bladder is very sensitive, yout may only be able to do this for a couple of minutes. Try to slowly increase the time, thereby retaining the bladder for longer time. Slowly start more post-natal exercises to get your body back to normal Shailaja Rao isa naturopath eee coo Sic 8 Vana oars a |Create Positive Energy Renowned for its herbal properties, white sage isan evergreen shrub, sacred to the Native Americans. Sage has been ceremoniously burned for centuries, in a special ritual called smudging to invite positive energy. Aromafuume's White Sage & Lavender Smudge Spray is blended with natural sage entracts and therapeutic-grade lavender essential oll to deepen relaxation, cleanse and resonate positive energy. Every spritz difluses a deep, earthy, sweet and inspiring scent that is perfect for relaxation, grounding and protection, Available on Se een een eee eee on fabrics, and around the home. Start by setting the au ee er energy and emotions you wish to surround yourself with. A prayer or affirmation can help cement your intentions. PET360 Probiotics + Prebiotics Gut Wellness Formula for Dogs & Cats has the probiotic richness of 2.5 billion CFUs of Saccharomyces boulardil and 150 million spores of Lactic Acid Bacillus that helps in faster | A ee ese beck dee ene F oot chances of indigestion and gas formation in your are pet. Probiotics are gut-friendly bacteria. Their hydrates, presence in the digestive tract system enhances ewan ‘your pet’s digestion andl improves their immunity filginfine | Restoring the balance of the gut biome helps to lines and control bouts of diarrhoea and hastens recovery ESSORMSBUE rinkics from such episodes. Available on amazon around the —- % eyes fora SS refreshed = look and "i , reduces | Tae dark - a Giles an —— puffiness. It ~ omen wmwe Combines probiotic extracts with skin erones cesTON superfoods to give you glowing, balanced and healthy skin instantly a oO Containing mint, rosemary, aloe vera, chamomile flowers, gentian sabra root, probiotics and retinol it helps to soften, smooth and lock in moisture, alleviating and minimising skin and makeup dryness, Glide over the skin after cleansing and toning, Available on 5 a! rsOFTROLERIHOEA Yourwellness verdict: it instantly brightens undereye and upper eyelid area. Regular use will banish dark circles under Ce yourweliness.com + Volume XI» Issue XI» October 2023The Goodness Of | Saffron Honey VedaS ravi unprocessed honey with saffron is procured from the Doon Valley and has all the vitamins, nutrients, and enzymes intact, with powerful antioxidant, antiviral, and ‘anti-fungal properties. Saffron improves skin texture and glow, purifies blood, fights against ‘acne, improves blood circulation and increases ‘oxygen supply in blood. It has no added sugar. Enjoy with your favourite foods and drinks, Available on amazon. Rice Water For Hair Solve your losing, thinning, for damaged hair woes, restore your crowning glory, and avoid the risk of future damage with Psalmonica Rice Water Hair Growth Spray. Containing rice water, rosemary oil, castor oll and caffeine, it can molsturise the scalp and hair, lock Jn moisture, and solve hair loss problems that arise due to lack of nutrition of the scalp and hair, Research shows that applying rice water to the hair increases hair © volume. better hair shine and appearance, stronger follicles, repair to cuticle damage, dandruff prevention and anti- inflammatory effects on the scalp, Rosemary essential oils used to prevent premature sreying and dandruf, stlimulate eee vancnowms hair growth, sonar THICKNESS and also a helps dry or s itchy scalp. sae Available on Han anOWTH THICKNESS 8 Yourwellness verdict: it strengthens roots, leaving hair soft, pede oY Harnessing The Power Of Jiu-Jitsu| Overcome any obstacle life throws at you by thinking and responding like a world-class ‘martial artist—without ever setting foot on the mat, iu-jtsu is more than a martial ar The itis Mestye that promotes heath, confidence, selfdetermination and balance. The 32 | 32 Principles Principles: Harnessing the Power of Jiu-Jits to Succeed in Business, Relationships, and Life’ by jutsu instructor Rener Gracie and award-winning author Paul Volponl, presents the core teachings of jutsu and explains how they can apply to all of our daily lives. I will help you take control of your personal and professional pursuits, supercharge your entrepreneurial spirit, and balance your relationships at work and at home. Publisher: BenBlla Books. Available on amazon. Fecwoe y Joke Willa Sete eee ae es ay RENER GRACIE ee eed eee October 2023 * issue Xi » Volume Xi* yourwaliness com |_...NOlistic A Dose Of Healthy Herbs & Spices [EIB 2 tesponse othe low-fat eraze ofthe 1990s, many food companies removed saturated fats from their products, only to replace them with sugars to maintain their palatability. Unfortunately, the resulting products were no healthier than the originals, and the average person today consumes too much saturated fat. Now, a team of Penn State researchers has figured out how to remove some saturated fat, sugar and salt from popular modern foods hile maintaining their tastiness, The trick? Replacing, these overconsumed nutrients with a dose of healthy herbs and spices. Researchers have found that adding herbs and spices restored the overall liking (0 the level ofthe original food in seven of the 10 recipes. In fact, participants. actually liked some of the recipes better than the originals. Have You Tried A Honey Face Mask? Honey has been used for skincare for centuries in different parts of the world. Honey has anti oxidant, anti-bacterial and antiinflammatory properties, Its known to hydrates skin, cleanses pores, exfoliate skin and lighten scars. Honey is a natural preservative and has anti-ageing properties. Always look for raw unfiltered honey. Avoid honey if you're allergic to pollen, celery or bee venom. You could do an allergy test. Consult a dermatologist before changing your skincare routine. Allan Savory People and land need healing which is all inclusive - holistic. Ma Be Careful With Grapefruit Juice AA growing body of research has shown two members of class of chemical compounds called furanocoumarins that are found in high concentrations in grapefruit can reduce or enhance the uptake of certain drugs. This results in dangerously low or dangerously high levels, of those drugs in the system. The Juice lets more of the drug enter the blood. When there is too much drug in the blood, you could have more side effects. In some cases, having grapefruit juice reduces the efficacy of certain medication, So, don't overdo grapefruit juice and always check with your doctor if you need to be aware of any potential interactions. Aiways read the Information provided with your medication yourweliness.com + Volume XI» Issue XI October 2023Focus On Your Breath Measured breathing is highly rated by ‘mental health practitioners both for its ability to lower the temperature in emotionally charged situations and to Increase receptivity to more demanding ‘mental-health interventions. A softball that personifies’ breath, expanding and contracting in synchronicity with a person's inhalations and exhalations, has been invented by a PhD student named ‘Alexz Farrall atthe University of Bath in the UK. The ball is designed to support ‘mental health, giving users a tangible representation of their breath to keep tiem focused and to help them regulate their emotions. It works through haptic feedback, where sensors attached to the users body transmit data about their respiration patterns to the ball via a computer, Future versions will leverage Bluetooth technology and smart geometric structures to eliminate the need for wires, and make the device easier and more comfortable to use. To knaw more vist ups: be HRB. 70- FA Headband To Track Alzheimer’s Risk [i] poy Researchers from the University of Colorado have APD icin vay oes ran acivy nse that occurs inthe earliest stages of Alzheimer's disease, typically many years prior to developing symptoms of dementia. The digital biomarker uses electroencephalography (EEG) that can be recorded {rom simple headband devices to deteet brain wave patterns related to memory reactivation in sleep, ‘Which are part of a system that processes memories in deep sleep. Abnormal levels of proteins are related to sleep memory reactivations, which can identify in people's brainwave patterns before they experienced any symptoms. Identifying these early biomarkers for Alzheimer’s disease before symptoms appear in the comfort of a home setting can help patients develop preventative or mitigation strategies before the disease advances ~ Greg Anderson Wellness is not a ‘medical fix’ but a way of living. Statins After Bleeding Stroke Lower Risk Of Another Stroke People who have had a stroke called an intracerebral hemorrhage, who take cholesterol-lowering drugs called statins, may have a lower risk of having another stroke, especially ischemic stroke, compared t0 people not taking statins, according to a new study published in the issue of Neurology®, the medical journal of the American Academy ‘of Neurology. The results of the study are good news for people taking statins who have had a bleeding stroke. -_ 2 the researchers did find a lower risk of having another stroke, itis important to note that when looking at the data more closely, that lower risk was for ischemic stroke. But, there was no evidence of increased risk for bleeding stroke. More studies are needed to confirm the findings. October 2623 * issue Xi » Volume Xi* yourwaliness com |ancient i What Happened To Beethoven In 1802 Ludwig van Beethoven asked ls thes to request that his doctor, LA Sch describe hs malady ls poses hearing Tos othe wr pon hs death Nowe more thao cota tr, 2am of eearchersrepong nthe oral Current logy te paral ule his wshby aajing DNA they ed and ced (bgt rom cis os ar, esenchers were una oa definitive cause for Beethoven's deafness or gastrointestinal problems but they did discover a number of significant genetic risk factors for liver disease. They also found evidence of an infection with hepatitis B Virus in at latest the months before the composer's final illness, Along with his broadly accepted alcohol consumption, this culminated in his death, The research notes that previous analyses suggesting that Beethoven had lead poisoning turned out to have been based on a sample that wasn't Beethoven's at all instead, it came from a female. “home Sea Salt | Declare the past, i Preserves : diagnose the present, | Geologic History foretell the future. i New research from the Binghamton i University has found that sea salt hides @ : secret Tty droplets ofthe seawater from wenn - ‘which came preserve geologic history, ; Researchers looked at sea salt (halt) formed The Ancient | at various times over the past 150 million years in geographically diverse sedimentary History Of | basins, They focused specifically onthe ‘concentration of lithium, a trace element Kissing | that sustained a seven fold decrease aver | the past 150 milion years, paralleled by DDI Beer research has hypothesised that | ‘rise in magnesium fo calum ratio. the earliest evidence of human lip kissing | The researchers proposed thatthe decline originated in avery specific geographical | in lithium concentration in seawater is location in South Asia 3,500 years ago, i mainly associated with reduced production However, researchers from the University of | of oceanic crust and decreased seafloor Copenhagen have now found that tstarted at Hydrothermal activity. both of which are least a. 1000 years earlier. Research published influenced by the movements of tectonic in the journal ‘Science, written sources from | plates. The slowdown in plate activity over the earliest Mesopotamian societies show | the past 150 milion years led to less lithium that kissing was already a well-established being added to the ocean and reduced practice 4,500 years ago in the Middle East, 1 amounts of carbon dioxide released into the and probably much earlier. Thousands of clay atmosphere, which ultimately led to global tablets contain clear examples that kissing cooling and the present ice age. Turning was considered a part of romantic intimacy back the clock 150 million years, the earth in ancient times,just | was a warmer place with as Kissing could be | more carbon dioxide partof friendships | in the atmosphere and family members’ | and more ithium relations, Whether | @ gee inthe sea, There's kissing was also i a close link between a driver of early i ocean chemistry and disease transmission, atmospheric chemistry and to what extent, Whatever changes happen in needs further i the ocean also reflect what's research, happening inthe atmosphere yourwellness.com * Volume Xi + Issue XI + October 2023,scientific. wellness Saline Solution-Charged Smart Contact Lenses Scientists from Nanyang Technological University. Singapore, have developed a flexible battery as thin a8 a human comea, which stores electricity when it is immersed in saline solution, and which could one day power smart contact lenses. Smart contact lenses are high-tech contact lenses capable of displaying Visible information on our corneas and can be used to access augmented reality. Current uses include helping to correct vision, monitoring wearers health, and flagging and treating diseases for people with chronic health conditions such as diabetes and glaucoma. Existing rechargeable batteries rely on wires or induction coils that contain metal and are unsuitable for use in the human eye. The NTU-developed battery is made of biocompatible materials and does not contain wires or toxic heavy metals. It has a glucose-based coating that reacts with the sodium and chloride ions in the saline solution surrounding, it while the water the battery contains serves as the ‘Wire’ or ‘circuitry’ for electricity to be generated. The battery could also be powered by human tears as they contain sodium and potassium ions, at a lower concentration, Lollipops Could New Ion '‘Sweeten' Channel-Targetting Diagnostic Drugs Te: sting Ton channels are attractive drug targets due to their importance in health and disease, but finding Researchers publishing in American Chemical ‘ways to target a specific ion channel selectively is @ Society's journal ‘Analytical Chemistry’ have major challenge. Now, researchers at Weill Comell shown, for the first time, that a lolipop-based Medicine and RMIT University in Australia have saliva collection system discovered that ion channels called BK channels can capture bacteria have unique openings in their sides, which drug from adults and remain molecules may be able to access. The finding, shelf-stable for up to a published in the journal ‘Nature Chemical Biclogy,, ki ‘year. Tis can replace the Could lead to the development of selective drugs ‘is gag-inducing method of that target the BK channel to treat a wide range of L- throat swabs. This device, diseases. BK channels conduct the flow of potassium rd dubbed CandyCollect, jons and inherited mutations in these channels looks like most lollipops, have been linked to problems in multiple organ except for its spoon-like systems. Researchers believe thatthe discovery of stick with a spiral-shaped a site where small molecules can selectively access groove carved into the this important type of ion channel isan exciting top. This flattened end is covered with isomalt development. candy, allowing fr saliva to easily flow into the groove as the lollipop is eaten. Ina past study, the researchers showed in lab tests that the device could capture the bacteria responsible for strep throat. Here, they wanted to fanget other, naturaly-occurring bacteria and see how their system compared to other commercially available, at-home saliva sampling methods with real people. - Kurt Vonnegut Science is magic that works. October 2023 + issue Xi » Volume Xi+ yourwaliness com |