Sunscreen

Do you think this is enough to get you through the scorching hot summers? Not really! Makeup is just for your face but the rising temperature requires you to be hydrated from the inside. Staying hydrated during summers is not just about drinking eight glasses of water daily but much more than that. Read on to know how you can keep yourself healthy and hydrated this summer.

Increase fruit intake

Have fruits and vegetables that contain mineral salts, natural sugar and vitamins that hydrate your system effectively. Fruits such as pineapple, grapefruit, peach, and raspberries are quite hydrating for your body. Watermelons contain vitamin C, which is not only hydrating but also protects your skin from the harmful ultraviolet rays. Most dieticians also favour celery, cucumber, carrot and bell peppers. Try and use these fruits and vegetables when preparing salads or pastas. These foods not only act as a complete meal but also keep the calories in check.

Have healthy drinks

Coconut water is one of the most refreshing drinks for summer because it contains less carbohydrate and sugar content. You can also brew decaffeinated iced teas and lemonades at home by adding refreshing natural ingredients such as mint leaves, strawberry, apple or cucumber. During summers, you can also go for buttermilk and fresh flavoured smoothies to change your diet routine sometimes.

Drink water

Carry a bottle of water around wherever you go. Having a bottle by your side while travelling or at work reminds you to drink it without making an extra effort. Also, pledge to drink water when indoors, to keep your system nourished always. Steer away from alcohol and aerated drinks that strips your system of its water content. Rather substitute these frizzy drinks with sparkling water when out on formal dinners.

Easy tips to remember

1. Hydrate yourself before exercising to maximise your workout.
2. Keep fluids handy at your work station.
3. Keep track of your daily water intake.
4. Fill up your bottle as soon as it is about to finish.
5. Go for healthy and natural flavourings when you get bored of plain water.
6. Always keep yourself hydrated while on a holiday or a camping vacation.

70% of our body contains water which implies that if we lose fluid from our body, it impacts the muscles, brain and other organs directly. Therefore, it is extremely crucial to refuel our body with water and water-rich foods to have a healthy time during summers.

Also read 7 Beauty Trends for Summer 2013

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Content sourced from BollywoodShaadis.com

He said a budgetary provision of Rs.11,000 crore was made for the National Rural Drinking Water Programme in 2013-14. Up to 67 percent of the NRDWP (National Rural Drinking Water Programme) funds allocated to states could be utilised for tackling water quality problems in rural areas, he added. Supply of water in rural areas is a state subject. 

What is cancer?

Cancer is a group of over one hundred diseases characterized by abnormal, uncontrolled cell growth. In a healthy body – cells grow, die and are replaced in a very controlled way. Damage or change in the genetic material of cells by environmental or internal factors result in cells that don’t die and continue to multiply until a massive cancer or a tumour develops. Most cancer related deaths are due to metastasis, malignant cells that penetrate into the circulatory system and establish colonies in other parts of the body. Great advancements have been made but cancer is still leading cause of death for people under 85.  

With inputs from IANS

YOGAqua

Yoga is an ancient fitness method that’s been in practice since centuries. But of late, many new variants have emerged which aim to intensify its fitness benefits in a shorter span of time. While some of these have been welcome with open arms, others are just plain whacky and it takes guts to try them out. One such variant is YOGAqua – yoga merged with Stand-up Paddle-Boarding (SUP). The idea behind this method is that since the asanas (postures) are done on a moving surface, it engages muscles that we normally don’t in other exercises. The best part of this workout is – it is done outdoors in the sea on calm waters. Students first learn to balance themselves on the stand-up paddle board and then begin doing various yoga poses. Even if you lose your balance, you just fall in the water. Sounds like a fun way to exercise while making a splash.

AntiGravity^® Aerial Yoga

Imagine hanging from a hammock made of cloth in mid-air in a yoga pose. That’s AntiGravity^® Aerial yoga for you. A workout created by a gymnast who is also a professional dancer, it promises to increase physical agility and overall health while also having fun and being a bit creative. The fabric hammock is good for upper body workout and to strengthen one’s core. Enter a class, and you may find a bunch of students in an upside down meditation position dangling in air from the hammock or completely snuck inside it with only their feet visible, practising what is known as the cocoon pose. If you want to practise yoga while defying gravity, then this workout is perfect for you.

Backward running

Backward or retro running is nothing but running backwards without looking behind. A daily exercise for many in Europe and Japan, the thought of it sounds absurd but it apparently has a number of benefits, even more than traditional running say many.  So what are its benefits? The first one is that you can do it even if you are injured. Now no more waiting for the ankle sprain to heal, you can still run backwards. It’s also been observed that 100 steps backwards is the same as 1000 steps forward so you burn more calories with this workout. Since you are running backwards, you need to be alert to help yourself navigate the way. This heightens your senses and you also have fun doing this workout. Not so common here but there are various sprints and even marathons organised for backward running in Europe. So start running backwards to get forward in your fitness regimen.

Cycle karaoke

Love singing out loud your favourite songs? Now you have the chance to sing and also get fit while doing it. Say hello to cycle karaoke! The concept behind this is that your singing is an indicator of your heart rate. If you can sing a song with the perfect notes whilst working out on the cycle, you are not working hard enough but if you are out of breath during a rendition, you are closer to achieving your fitness goal. Another reason to sing at the top of your voice while cycling in a gym is that is boosts everyone’s energy and you have more motivation and stamina than before. Making this a group activity will yield better results. So rehearse the lines of your favourite song and start singing it aloud the next time you hit the gym.

Doga

This clearly takes the cake when it comes to weird workouts. Doga is practising yoga with your pet dog. Yes, you read it right! Through this workout, masters can bond better with their pets while getting fitter than before. Even the dogs perform yoga asanas like chaturanga where the dogs sit with their front paws in the air with the support of their human partners and sun salutations where the dogs are lifted on their hind legs by the owners.  The dogs are also used as props by their masters as they perform yoga poses. Like in the warrior pose, where the dog is balanced on the thigh or the forward bends where the dog is wrapped around the neck. It sounds completely bizarre but many dog owners in the West are thrilled by this workout and enjoy it more than the traditional exercise regimens. Looks like the dog pose is getting literal after all!

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Hospital and police officials said that residents of Prem Nagar here complained of drowsiness and fell unconscious after drinking tap water on Thursday. Some of them began vomiting.

Six people died within hours of treatment while about 500 were still being treated.

‘In some places, the water and sewer pipelines are broken and the water from them has got mixed,’ said Ghaziabad District Magistrate SBS Ranga Rao.

‘Not only Loni, entire Ghaziabad is sitting on a death-bed. Hard metals from industrial units have contaminated the entire water table, rendering ground water unfit for domestic use,’ said Akash Vashishtha, an anti-pollution activist of Hindustan Environment Action Group.

 Source: IANS

Green vegetables – to prevent anaemia

Leafy greens are your powerhouse of vitamins and minerals. They have abundant nutrients, vitamins, minerals and proteins and are high in calcium, iron, folic acid and beta-carotene. Dark Green leafy vegetables like spinach are required by women of every age as they are a good source of vitamin K which is good for blood clotting, vitamin C which increases your immunity and most importantly, iron which is needed by menstruating women to prevent anaemia.

Flaxseeds or alsi – to reduce PMS

A true wonder food, flaxseeds are the only vegetarian source of Omega 3 essential fatty acids needed to maintain optimal brain and body health. Flaxseeds also help maintain glowing skin, lustrous hair and healthy bones. Being an excellent source of fibre, they also prevent constipation, heart disease, blood pressure and cholesterol. Rich in a substance known as lignans, flaxseeds have been found to improve premenstrual syndrome (PMS) symptoms in women (They can also reduce depression and prevent mood swings). What’s more, they also help prevent all kinds of cancer particularly breast cancer.

Pistachios or pista – to reduce the risk of cancer and heart disease

Pistas are known as the skinny nut since compared to others nuts they are lowest in calories. At three calories per pista, they form a great low-calorie snack since you can eat up to 30 of them without feeling the least bit guilty. Pistas are high in nutrients like copper, phosphorous, protein, potassium, magnesium and vitamin B6. They also contain a healthy dose of essential fatty acids which are necessary for practically every body function. They are also high in fibre and eating them not only helps your waistline but your cholesterol levels. Being high in anti-oxidants, pistas have been found to help reduce oxidative damage that leads to cancer and heart disease. So munching on a few of these green wonders could be one of the best things you do for your body.

Milk and curd – to prevent osteoporosis

Low-fat variants of milk and curds are important for every woman for healthy bones and teeth as they are a rich source of calcium, vitamin B12 and riboflavin. Especially for every woman above 30, a glass of milk and a cup of curd every day is a must to prevent osteoporosis in the later years. They are also a good source of protein which is required for weight maintenance.

Fruits – for weight control

Have a big bowl of fruits every day. They are a dieter’s delight – they do not contain fats. In addition, they are rich in fibre, vitamins, and minerals and act as antioxidants. Fruits are required in order to keep our skin, hair and eyes looking fresh while hydrating us and even keeping our weight in control. They provide us with sugar in a natural and healthy way as well. However, do remember to always have fruits according to the season. Be it mangoes, melons and watermelons in the summer, or strawberries and oranges in the winter, fruits are a must. They refresh you and make an excellent pick-me-up in the morning.

Water – to flush out toxins

 One-third of our body comprises water and getting enough of this calorie-free drink is essential to survival. We can survive for a few days without food but our body starts shutting down if we go more than a day without water. It is the best cleanser, body purifier and nutrient transporter. Water helps keep our skin, hair, joints and bones healthy. It eliminates toxins from our bodies while also helping us stay warm in winter and cool in summer. It also helps prevent constipation, dehydration and improves blood circulation.

Turmeric or haldi – for beautiful skin

The Americans tried to patent this golden powder that all of us store in our shelves. It is granny’s favourite cure for everything – and with good reason. It cures everything from cuts to colds to dry skin. Have some turmeric powder with warm water to cure a sore throat. Fresh turmeric root is excellent during the winter. Make a pickle using turmeric and lemon and eat it with every meal. Turmeric is also an excellent blood purifier, having a cleansing effect on the body. It also helps prevent and combat cancer. Turmeric is touted as the world’s beautifying food, and we must have this every day.

Whole grains – for essential nutrients

Foods made from whole grains are a major source of energy and fibre. They are better sources of fibre and nutrients than refined grains such as white flour or white rice. Whole-grain foods such as whole-wheat bread are made with the entire seed of a plant, including the bran, the germ, and the endosperm. Together, they provide lots of vitamins, minerals, antioxidants, healthy fat, carbohydrates, and fibre.

Prunes – to slow ageing

Dried fruits like apricots, prunes etc are a rich source of iron. Prunes are also one of the best cures for constipation because they have a lot of fibre. They have also been found to slow the aging process, improve blood circulation, help increase energy (that’s because they are an excellent source of natural sugar), cure sore throats and even help prevent cancers. Being low in calories, prunes form an excellent portable snack or sweet treat. Other foods thats prevent aging and improve blood circulation are red-orange fruits like papaya,apples, strawberries, oranges and watermelon and veggies like spinach, tomatoes, beet and carrots as they all are rich in antioxidants.

Cranberries – to prevent UTIs

They are extremely rich in antioxidants and prevent the risk of breast cancer and heart disease. They are known to prevent and cure urinary tract infections (UTIs) which occur more often in women than men.  One glass of natural cranberry juice a day is great for a woman’s health. Cranberry juice is easily available in supermarkets these days. Cucumber and celery juice also helps prevent UTIs, acne, acidity and heat related issues. 

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Pure water: Water that is free from all materials and substances that may make it toxic to human life and unfit for consumption is termed as pure water. Innumerable deaths are caused every year due to lack of clean drinking water facilities in the country.

Common contaminants and their sources: The most common source of contaminated water is toxic matter from industries and factories, which is discarded into drinking water bodies. Leakages in sewer lines, septic tanks, raw sewage overflow and dumping of waste into water bodies is yet another reason of contamination.

Nitrates, toxic minerals, salts, micro-organisms like e.coli, giardia, helminthes and cryptosporidium are some common contaminates which claim many lives every year.

Another sad truth of the state of water safety in India is that despite the presence of advanced systems of water purification, many still fall prey to such illnesses. This is mostly because many a times, faults and improper functioning of the purification systems go unnoticed and ignored.

Health issues caused due to intake of contaminated water: A large percentage of deaths occurring today due to diarrhoea are mostly observed in children under the age of 5 years, and this is most commonly observed in developing countries. Improper sanitation is a major problem, and should be resolved at the earliest.

Intake of contaminated water can lead to several health problems, some of which are listed below:

Diarrhoea: Diarrhoea is one of the most common health issues that can occur as a result of drinking water contamination. Though diarrhoea is not a grave disease, if ignored, it can prove to be fatal. Vomiting, nausea, severe dehydration are all common symptoms of diarrhoea.

Typhoid: Caused due to the bacterium salmonella typhi, typhoid is yet another health issue that can occur after intake of contaminated water. Clinical and lab reports confirm the presence of typhoid bacteria, after which treatment measures should be taken immediately.

Chronic health conditions: Toxic minerals taken in through contaminated water though do not show their harmful effects immediately, but in the long run, they can build up and cause a huge, sometimes permanent damage to the body. Chronic health effects like liver and kidney damage, cancer, birth defects and permanent damage to the immune and nervous system can also occur due to contaminated water.

Acute health effects: High levels of contaminants can often cause severe health problems, almost immediately. Skin rashes, nausea, vomiting, dizziness and lung irritation are a few examples. 

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I have just started

Answered by our expert Urmi Kothari, an alternative fitness professional who heads her label ‘Kinetic Living’.

Running is a high endurance sport (depending on how much distance you are running at one go and throughout the week.). The amount and type of carbohydrates that you need to eat depend on your duration and intensity of training. On training days, you must eat a small snack before your run. Avoid running on empty stomach since it will hamper your performance. A small banana is good. If you are going for a long run, carry a sipper with you and depending on the run, hydrate well with approximately a litre of water after. If you like sports drinks, be careful of what you choose since many of them have high sugar content. Personally, I prefer water or something natural like coconut water or lemon juice. 

Eating after a run

If it’s a long run i.e. more than 10 km, have a carbohydrate rich food immediately after your run. It can be a potato sandwich or high-carb fruit like banana or jack fruit. Fruit smoothies also are an option. Your next meal should be a combination of protein and complex carbohydrates.

Alternatively, you can have a meal of carbohydrates and protein after your training. Eggs on toast, paneer or chicken sandwich works well. If you are currently following a different diet, you can alter it to include the food groups that are missing.

In general, for breakfast, lunch and dinner, have a good portion of complex carbohydrates (roti, mutli-grain bread, upma, poha, oats, and muesli) and proteins (eggs, chicken, curd, tofu, paneer, sprouts). The amount of fat / oil used for preparation should be moderate. Add salads to your lunch and dinner to add variety. Salads can be regular raw green salads or sprouts salad or even a warm salad mixed with boiled chicken / boiled egg / veggies like red/green/yellow peppers, tomato, olives, carrot etc.

Hydrating your body is very essential so don’t just drink only when you feel thirsty. Drink a glass of water every half hour and not too much quantity at a time. Before a race or a long run, make sure the colour of urine is clear or very light yellow.

If you are experiencing any sugar cravings after you have started training, one of the possibilities could be that you are not having enough carbohydrates. Don’t go overboard but try eating more fruits as snacks and complex carbs (during meals) or one of the two. Each body is different and you must try different foods to see which ones suit your body and taste. The trick to eating healthy is to make healthier choices and alterations to your current eating patterns rather than drastically changing what you eat which can demotivate you and make it difficult to change and adjust.

You can watch videos of Urmi Kothari giving tips on fitness and nutrition on our YouTube Channel. 

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The United Nations Children’s Fund (UNICEF) has said that almost 90 percent of death of children from diarrhoeal diseases is directly linked to contaminated water, lack of sanitation, or inadequate hygiene. Globally, an estimated 2,000 children under the age of five die every day from diarrhoeal diseases and of these some 1,800 deaths are linked to water, sanitation and hygiene, the UN agency said as the international community marked World Water Day, which falls Friday this year, reported Xinhua.

‘Sometimes we focus so much on the big numbers, that we fail to see the human tragedies that underlie each statistic,’ says Sanjay Wijesekera, global head of UNICEF’s water, sanitation and hygiene program, Thursday. ‘If 90 school buses filled with kindergartners were to crash every day, with no survivors, the world would take notice,’ Wijesekera said. ‘But this is precisely what happens every single day because of poor water, sanitation and hygiene.’  World Water Day has been observed March 22 since 1993 when the United Nations General Assembly declared the date as World Day for Water. 

Almost 90 percent of child deaths from diarrhoeal diseases are directly linked to contaminated water, lack of sanitation, or inadequate hygiene.  Despite a burgeoning global population, these deaths have come down significantly over the last decade, from 1.2 million per year in 2000 to about 760,000 a year in 2011.  Improvements in water and sanitation would greatly contribute to a reduction in child mortality in these counties, UNICEF said. Progress made since 1990 shows that with the political will, with investment, with a focus on equity and on reaching the hardest to reach, every child should be able to get access to improved drinking water and sanitation, perhaps within a generation, said Wijesekera.

Read: Water is the fuel that keeps your body fit!

Source: IANS

 Our number one source of water are fruits and vegetables. They contain large quantities of water in proportion to their weight. When these foods are eaten, the water can be absorbed by the body.

How much water we must drink in a day?

Usually it is suggested that a person have 8-10 glasses of water in a day. Although this number can vary from person to person and the weather they live in. The standard still stands at 8 glasses a day. According to Tapasya Mudra, wellness expert and nutritionist, ‘The amount of water one drinks varies from individual to individual. If a person is working in the sun, he/she is likely to get dehydrated very fast, so he/she will require about 20 glasses of water per day. Typically a normal adult requires 8-10 glasses of water per day, while children playing in the sun will require 10-12 glasses of water.’ If you feel that drinking plain water all day is a bore, Tapasya suggests trying Butter milk, coconut water, lime juice, vegetable juices etc as substitutes for substitute water. According to Dr Shikha Sharma, an average person should drink anywhere from one to two liters of water per day, as for children one litre is a fairly good amount.

While we all know that water is a must during the summers, there are a few more benefits of the humble glass of H2O;

1. It keeps the body hydrated, Tapasya Mundhra says that keeping the body hydrated is essential for the body to perform basic functions like digestion and absorption of nutrients from food. She says that if the body does not have enough water, the nutrition is mal-absorbed. So all those healthy meals you are eating are all in vain without a glass of water.
2. It helps to wash out all the toxins of the body: Water is the most soluble liquid, therefore it has a very important activity in the body; to flush out excess toxins. If the body suffers from a lack of hydration, the kidneys overwork to get rid of the toxins.
3. According to Dr Vaibhav Gupta, consultant gastroenterologist at Rockland Hospital, your water intake helps regulate enzymatic reaction, muscle activities and disposal of urine and stool from the body .
4. Water also helps in proper functioning of tissues
5. In order to maintain an electrolytic balance, a well hydrated body is a must.

With all the talk about water and its importance, it is crucial that we look at the acute shortage the country is facing.  As reported by the Ministry of Drinking Water and Sanitation as on 1st April 2012 there are 99,380 lakh habitations with one or more of their drinking water sources contaminated with excess arsenic, fluoride, iron, salinity or nitrates.

Fluorosis: Ingestion of excess fluoride, most commonly in drinking-water, can cause fluorosis which affects the teeth and bones. Moderate amounts lead to dental effects, but long-term ingestion of large amounts can lead to potentially severe skeletal problems.

Exposure to arsenic: The first symptoms of long-term exposure to high levels of inorganic arsenic (e.g. through drinking-water) are usually observed in the skin, and include pigmentation changes, skin lesions and hard patches on the palms and soles of the feet (hyperkeratosis). These occur after a minimum exposure of approximately five years and may be a precursor to skin cancer.

In addition to skin cancer, long-term exposure to arsenic may also cause cancers of the bladder and lungs.

 Source: Ministry of Drinking Water and Sanitation

 World Health Organisation (WHO)

Wearing heels

More and more of us are opting to wear heels on a daily basis, and this could be bad news for our health. High heels affect our posture, put pressure on joints, and can lead to a range of conditions including arthritis, hammer toes, back pain and tendon injuries – and that’s before you take into account any heel-related accidents! To minimise damage, limit your heels to 1.5 inches for daily wear, and wear insoles to help reduce the pressure on joints.

Carrying a heavy handbag

With the rising number of gadgets and accessories the majority of women haul around, many of us are carrying around several pounds of weight on our shoulders every day. As a result, lots of us are also putting our long term health at risk. While you may not feel the effects right now, lugging around a heavy handbag can lead to serious back problems and neck pain as well as poor posture. Don’t wait until the damage is done – do your health afavour and try clearing out all non-essential items and switching to a smaller bag.

Sleeping in makeup

Most of us have succumbed to the temptation to sleep in our post-party makeup at some point. However, leaving makeup on overnight – along with the dirt and oil that naturally accumulates on skin throughout the day –is a quick route to clogged pores, congested skin and spots. Sleeping with mascara and eye makeup on can also affect your health by causing eye irritation, bloodshot eyes or even infection.

Matching men drink for drink

From networking drinks to first dates and social events, there are many instances when women may feel compelled to keep up with the drinking habits of the opposite sex. However, women not only tend to weigh less than men but they have less body water to dilute the alcohol, which means they tend to get more drunk more quickly. To minimise the risks of alcohol on your health, try to keep within the recommended guidelines for alcohol consumption and alternate alcohol with soft drinks.

Wearing the wrong bra size

It is thought that more than 70 per cent of women are wearing the wrong bra size. However, wearing a badly fitted bra can not only affect the look of your clothes, but research suggests it can cause a range of health problems including back, neck and breast pain, breathing difficulties, poor posture, skin irritation, circulation problems and even irritable bowel syndrome. Rather than guessing your size, make sure you get measured to ensure you are getting the support you need.

Worrying and harbouring regrets

Stress is damaging to both our physical and mental health, and women are twice as likely as men to suffer from stress-related disorders, as well as having higher rates of depression and anxiety. While it is thought there may be biological reasons for this, worrying about the future and dwelling on regrets can also add to our problems, with research suggesting that women are more than twice as likely as men to harbour regrets over lost loves and broken relationships.

Obsessing over appearance

While both genders suffer from body insecurity, many women tend to overly obsess over their idea of the “perfect” body. Research findings published in the journal Obstetrics & Gynecology found that 16 per cent of the normal or underweight women studied believed themselves to be overweight, while a study commissioned by Dove found that 90 per of women wanted to change at least one aspect of their appearance. Body insecurity not only affects our mental health, but it can also lead to physical damage caused by extreme diets, yo-yo dieting, eating disorders and cosmetic surgery.

Emotional eating

While comfort eating affects both genders, research has suggested that men are more likely to reinforce positive emotions with food, while women comfort eat when they’re sad. Women are also more likely to satisfy their cravings with sweet, high calorie foods. Rather than letting your waistline suffer next time you’re feeling blue, try distracting yourself from cravings by doing something you enjoy, or boost your endorphins and health with an uplifting workout.

Not getting enough sleep

Not only can lack of sleep make us look and feel at our worst, but insufficient shut-eye can also lead to increased accidents, calorie consumption and heart disease risk. Unluckily for women, statistics suggest that sleep problems affect more women than men, while a study by the University of Michigan found that women are more than twice as likely to give up sleep to care for others. Unfortunately, sleep has been found to affect women’s blood pressure and mood more than men’s, making it imperative that you do your best to get a good night’s sleep.

Putting themselves last

Not only are women more likely to compromise their sleeping habits to care for children and others, they are also prone to putting their own wants and needs at the bottom of a hectic to-do list of chores and obligations. To avoid running yourself into the ground, learn to sometimes say no to those requests and commitments that are less than essential, and make sure you set aside some “me” time each week to do something enjoyable just for you.

Content courtesy: RealBuzz.com

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