According to the report card, cervical cancer kills an estimated 275,000 women every year and 500,000 new cases reported worldwide. This entirely preventable disease is the second largest cancer killer of women in low and middle-income countries, with most women dying in the prime of life, it said.

Using data from the WHO, United Nations, the World Bank and IARC Globocan, the Crisis Card has ranked 50 countries in the descending order of cancer mortality rates. India, China, Brazil, Bangladesh and Nigeria represent more than half of the ‘global burden of cervical cancer deaths,’ says the US based body basing its study on global rankings. According to the Crisis Card, Australia has the lowest cervical cancer mortality rate, which is due to the successful rollout of a comprehensive package of HPV vaccines, treatment and prevention.

The Crisis Card report also highlighted the startling disparities between women in the developed and developing world personified by cervical cancer. ‘A woman in Zambia is 25 times more likely to die from cervical cancer than a woman in Australia and India has 750 times more deaths than Norway. This level of inequity is also reflected across gender indicators with girls less likely to attend school but more likely to be malnourished and married as a child,’ said the report.

Recent data released by India’s Health Ministry based on the National Cancer Registry Programme (NCRP) report in 2009 the number of cervical cancer cases were 101938 which has increased to 107690 in 2012. In Uttar Pradesh a total of 17367 cases were reported in 2009 and it increased to 18692 in 2012. After Uttar Pradesh the number of cases of cervical cancer in 2012 which has shown an increasing trend are Maharashtra (9892), Bihar (9824), West Bengal (8396), Andhra Pradesh (7907), Tamil Nadu (7077) and others.

‘Cervical cancer can happen to anyone. Certain women are at greater risk. These include women who started sexual activity at an early age, had multiple pregnancies, had multiple partners themselves, or their partners have multiple partners,’ said Dr Neerja Bhatla, Professor, Department of Obstetrics and Gynaecology at All India Institute of Medical Sciences (AIIMS).

What is cervical cancer?

Cervical cancer refers to the cancer of the cervix and is one of the most common forms of cancer in women along with breast cancer. Most cases of cervical cancer are caused by the human papillomavirus (HPV). Cervical cancer can be considered one of the few types of cancer that are contagious because the HPV can spread through unprotected intercourse. The Pap smear test, a cervical screening test to identify precancerous changes is the best way to diagnose cervical cancer early.  

The ladies’ guide to looking good during sex

Sometimes, no matter how much your man showers you with compliments and drools over your naked body, you just can’t seem to enjoy sexy time when you’re having a body conscious day. Don’t let how you feel about your body turn it into a no-sex night; switch the lights back on and use this intimate guide to sex positions to conquer your body blues.

Sex position to disguise a bloated stomach: Doggy style

The bloated tummy is perhaps one of the most common body hang-ups that women encounter when it comes to sex. The chances are, your lover hasn’t even noticed that your stomach is slightly bloated. If it’s really putting you off though, the doggy style is a good position for disguising it. There are two ways of going about this position; either lie flat on your stomach and let him enter you from a higher angle, or get down on all fours with your man positioned behind you. You can easily adjust the angle to reach your hotspot.

 Sex position to disguise jiggly boobs: Reverse cowgirl

Most men love the bouncing boob action when you’re having sex – they find it a real turn-on! Sometimes, though, we worry about big boobs getting in the way or looking too saggy, which makes us lack confidence between the sheets. For the days when you just can’t learn to love your lady lumps, try the reverse cowgirl. Sit on top of your man as if you’re about to do the classic cowgirl position, but spin around so you’re facing away from him. Make the most of this position because it allows you to be in full control; you can go as deep and penetrative or soft and gentle as you like.

Sex position for small boobs: Spooning

Moving from one worry to the polar opposite, some ladies would do anything for bigger breasts and feel they need to hide them away during sex by wearing a bra. This only decreases your sexual pleasure though. Indeed, sex author Debby Herbenick says that exposing your breasts ‘boosts your comfort level during sex, helping you orgasm more often’. Instead of hiding your boobs, use them to enhance your sexual pleasure. If you’re really not basking in body bravado today, lie on your side and ask him to lie behind you and enter you from the spooning position. You don’t need to lose out on the sexual pleasure of your breasts; he can caress your boobs and other intimate regions from behind you.

Sex position for between waxes: Over the top rush

Having pubic hair in your sexy regions can make you self-conscious if you like it to be smooth and silky.  To combat this problem, try the ‘over the top rush’ position. This involves your man lying on his back with his torso hanging off the edge of the bed and his arms over his head relaxing on the floor. You mount him in a sitting position with your knees bent towards your chest, and hold onto his sides to keep you steady. The possibilities are endless with this position; spin around and do the reverse cowgirl, thrust up and down, or sway your hips from side to side to rub your G-spot.

Sex position to disguise big thighs: On his lap

This is a great one if you’re looking to hide your thighs or your bum and it’s great for showing off your boobs too. Sit on his lap and put your arms around his neck to steady yourself. This position allows him to caress your breasts and other frontal hotspots and you can control the pressure and the direction to reach the area that feels best. For deeper penetration, try leaning back and putting your arms out to support you, then rock back and forth. This position allows you to enjoy deep, penetrative sex while you’re intimately cuddled up face-to-face (or boob-to-face) with your guy.

Sex position for bum issues: The hot hula

Feeling like your bum’s a bit flat? Or too big? The hot hula position is great for hiding your bum when you’re having one of those days because it’s nowhere in his sight. Mount him in the missionary position, put your hands and knees on either side of his torso and then gently swivel your hips back and forth and side to side. These slow, controlled motions allow you to position his manhood exactly where you want it – this is the perfect position for locating your G-spot. Have a long session of slow, intimate sex or vary between gentle movements and some upwards and downwards thrusts.

Sex position to disguise your legs: The intimate tree hug

Hairy legs, cellulite, bruises, chipped toe nail varnish… whatever reason you have for wanting to hide your legs or feet, we’ve got a position for you. Ask your man to stand up with his feet approximately one shoulder width apart and his knees slightly bent. Put your arms around his neck and jump onto him, wrapping your legs tightly around his waist (as if you were climbing a tree). He can support you with his hands on your bum and lower back and if extra support is needed he can stand against the wall.

 Sex position to disguise your arms: Sockets

Whether it’s bingo wings or dry skin you’re worried about on your arms, this position has you covered. Start off by lying on your back with your legs spread and your knees bent. Next, ask your partner to lie on his side facing you and to place his leg over yours (if he’s lying on his right hand side, he can slide his right leg under your left leg and vice versa). Gently guide his manhood down and put it inside you before using your legs to thrust forwards and backwards in a rocking motion. As your man will be on his side and you will be using your arms to steady yourself, he won’t be able to get a good view of them. 

Sex position for excess skin: Standing up

If you’ve lost a lot of weight, excess skin can make you feel self-conscious; don’t let this be a lust-buster though. Standing up positions are great for if you have excess skin because a good posture will flatter your body and make your skin look more taut. Pick your favourite standing up sex position and enjoy! 

Sex position for when you just don’t feel pretty: The sure fire

Some days we have a breakout of spots and we just don’t feel pretty. On these days, coming face to face in an intimate embrace with your partner can make you feel self-conscious. While your partner is no doubt attracted to you however you look, you can try a position where you aren’t looking at each other’s faces so closely to make you feel more confident. Ask him to lie on his back with one leg stretched out and the other bent. Straddle his bent leg so you are facing sideways and lower yourself onto him. You can rock back and forth or move up and down – find a position where it feels great for you both.

Also read Top Sex Positions: Standing, Missionary, Rear Entry, Spooning and Woman on Top

Tired of reading? Check out our YouTube Channel 

Content courtesy: Realbuzz.com

In crowded public places

Walking in a crowded place or standing in a bus full of people is a golden opportunity for eve teasers to touch a woman inappropriately as it is easy to merge in the crowd without getting caught. To avoid this, always keep your guard on while walking by keeping your elbows firmly out. This way, you can hit the other person with it and it will be difficult for him to touch you.

Another simple trick is to keep an open safety pin in your hand while walking and poke the other person if he tries to act fresh. It will be a momentary sting but will keep him away and you can walk ahead in that time.

If these don’t stop them from making a move, just make a commotion to let people around you know and catch the culprit. You can then report him to the police.

When walking alone

Seeing a woman walking alone on the streets is a prime chance for such men to corner a woman and attack her. Here are some moves to protect yourself and cause pain to your attacker. Once you attack them with these tips, run as quickly as you can to a safer area where there are more people around and alert them about the attacker. This will help catch him and ruin his chances of attacking you again.

If someone comes too close and tries to touch you, hold their shoulders and hit them with the knee in the groin area. You can even kick them if they are a little far away but you know they are coming closer. This surely causes pain as it is a sensitive area. Another sensitive area is the shin (the area of the leg between the knee and the ankle) – a kick there will put them off balance.

Another good self-defence trick is to poke them in the eye with either a sharp object or your fingers if you can’t find anything else. They will lose their balance and vision temporarily and you can use this time to move away from them.

Punching your attacker in the face (on the nose or forehead) is also a good defence trick. You can even catch hold of their thumb when they approach you and bend it outwards. Make use of whatever you have to attack them and buy time. The trick is to hurt them so that they are unable to do anything and use that time to run away from them.

Other safety options

These days, a lot of women carry pepper sprays in their handbags to protect themselves from such attacks. These sprays irritate the eyes and skin of the attacker and make it difficult for them to do anything because of the burning sensation they experience. They work from a range of 10 ft and can really come in handy in times like these. You can order these sprays online, they are quite affordable.

Another option is to carry a small, sharp object in your purse and use it on your attacker. This can be a little risky though as the attacker can snatch it from your hand and use it on you so be careful – use it on sensitive areas first.

An anti-rape lingerie which emits powerful shocks will soon be launched in India. Developed by three engineering students, it will be equipped with GPS, GSM, and pressure sensors and will also be able to alert the police. Shock waves of 3,800 kV can be emitted by this lingerie. The circuit is placed in the bra but is insulted to protect the wearer.

If you have a smartphone, you can download safety apps on it which inform your friends and family about your whereabouts through an email or message. Some these apps are:

SOS whistle – This app triggers an alarm to let people around you know that you are in danger. Though the concept is good, the volume isn’t loud enough to be heard in a crowded place. But the good thing is that it does not need any internet connection.

Circle of 6 – In this app, you can add six people from your contact list and send them alerts of your whereabouts by clicking on an icon. Though this is a great feature as it sends all the six people a map of your current location (it is accurate too), the other two icons on the app are not that helpful.

Life360 family locator – This app is quite useful to keep track of your loved ones and vice versa. Know where they are, get or send alerts when in danger with a click and know your nearest hospitals and police stations on your map with easily identifiable options.

Store important helpline numbers in your phone to call for help. Some of these are:

Emergency police helpline – 100

Police helpline for women, children and senior citizens– 103

Always be alert and inform your close ones of where you are going and when you can be expected back home. File an FIR in the nearest police station if you feel someone is stalking you. Be alert, be safe!

Tired of reading? Check out our YouTube Channel  

Shaving

The easy way out to get rid of hair from anywhere, anytime! But when it comes to your intimate area, it is essential to keep a few pointers in mind. Since this area is more delicate than others, you need to give it enough prep time before you actually start shaving. If this is your first time, trim the hair first with a pair of scissors. Next, clean the area with lukewarm water. Apply shaving gel or cream and let it stay for a few minutes before you start. Keep your legs apart and stretch your skin with the help of one hand. Use a razor to shave hair from the area. Do not rush as that can lead to red spots later. Once you are done, wash the area thoroughly with water to get rid of any leftover gel or cream and pat dry the area. Apply a light moisturiser to avoid itching sensations and redness. Wear comfortable underwear.

Pros:

Shaving is inexpensive and handy. You can do it on your own. It is pain-free.

Cons:

You will have to do it more often as the growth is quicker. Doing it incorrectly can lead to cuts.

Hair removal creams

Another painless method without the hassle of razors, shaving gels etc. Hair removal cream is a popular DIY method to get rid of unwanted hair. But you need to keep in mind to choose the right one. If it is too strong for your skin, it can cause itching and rashes as it irritates your skin. If it is too mild, it won’t give the desired results and you may end up with patchy hair growth. Always test the cream on your arm or leg before you proceed to the bikini area. Once you find the right cream, simply apply it on the area and wait for the said time (usually 10-15 minutes). Wash it with water to get rid of the hair and cream. Make sure the area is clean and that the cream is only on the outer part. If you experience any burning sensation, wash the area with water immediately. Once the procedure is over, pat dry the area.

Pros:

It is quick and easy. It is hassle-free. Painless procedure.

Cons:

Can cause rashes if skin is too sensitive. The cream usually has a strong chemical odour which stays for sometime on the skin.

Bikini wax

This method is painful no doubt, but it gives better and long lasting results. Many people may not want to remove all the hair but only have a clean bikini line. In that case, going for a bikini wax is a good idea. Though you may find DIY kits in the market, it is best to go to a salon than do it yourself as it gets difficult to get the right angle and can be more painful too. Make sure you go to a salon which is hygienic and uses disposable waxing strips. Let the lady know if the wax is too hot for your skin. You may experience redness even after the treatment is over if your skin is too sensitive. Apply a cold compress (ice) to soothe the area and wear comfortable innerwear. It will leave your skin feeling soft and smooth for weeks after the initial pain.

Pros:

Long lasting results. The skin is smooth as silk. No growth for weeks.

Cons:

Painful. It has to be done by a salon expert. Skin feels numb for a few hours after the treatment.

Brazilian wax

This method became quite popular in the West and slowly crawled its way here too. Though it may not be available at all salons, you may find it in big chains. Brazilian wax is nothing but waxing the entire bikini area to make it completely hairless. This means, you need to bare it all and apply hot wax in your most intimate areas. It is quite painful and is only done when the hair is fully grown. The complete region is waxed using a special wax. Some salons may also offer an anaesthetic cream to numb the pain. Many salons abroad, leave a strip of hair in the front or make patterns out of it. Some even offer to colour the strip of hair.

Pros:

The thickness of hair recedes over time. The bikini area remains clean and hair-free for weeks.

Cons:

It is extremely painful. You have to wait for the hair to grow back completely before your next session. You will have to bare your intimate area to the salon lady.

Laser hair removal

Laser hair removal technique has become a rage for some time. It is touted as the best way to get rid of unwanted body hair and is also safe. This method needs to be monitored by a medical expert so that it is done correctly. The laser beam is used to burn the hair follicle which results in permanent hair reduction over a period of sessions. Since the bikini region is very sensitive, you may experience pain and a tingling sensation even after the application of an anaesthetic cream. Laser methods make the hair lighter and finer but there may still be fine hair growth.

Pros:

It yields good results as the hair becomes fine. It is a nearly-permanent solution for hair reduction.

Cons:

It is painful. Multiple sessions are needed. It can be expensive.

Tired of reading? Check out our YouTube Channel

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. 

Tired of reading? Check out our YouTube Channel 

Choosing the right size

Going to a standalone lingerie store might be a good idea than going to a big mall as you can get personalised help from the sales staff. Ask them to measure you properly to know your right size.

If you find that embarrassing, measure yourself at home before you go to a store. Here’s one way to do it. Wear the best fitting bra you have and measure the fullest part of your breast and note the measurement. Next, measure just below your bust-line – if it is an even number like 32, add 4 to it making it 36 in, and if it is an odd number say 31, add 3 to it making it 34 in. This is your band size.  Subtract your band size from the number you got earlier of the fullest part. This difference is your cup size. 1 = A, 2 = B, and so on. If your band size is 36 in, the fullest part is 34 in, then your bra size will be (36 in – 34 in = 2, 2 =B) i.e. 36B. You can take this to be your standard size but different styles and brands of bras fit differently so there will be slight difference in the size.

Choosing the right style

If you are small-busted, opting for a padded bra is a good option as it will enhance your curves. You can also try a demi-cup underwire bra which will give your breasts a good lift. There are also maximiser bras which have extra padding to provide a fuller look. If you are large-busted, you should opt for non-padded bras. Full cups will hold them better and straps that are wide will provide better support. A non-padded underwire bra is also a good option.

If you are planning to wear a t-shirt, opt for a t-shirt bra. A strapless bra is a good option for a strappy dress but make sure your bra fits snugly or it can fall off. A new bra rage in the West is the ‘boob glue’. It is an uplifting adhesive which one can apply on the breasts to get a good cleavage without having to wear a bra.

Testing your bra

Once you figure out your size, pick a bra you like and get ready to test it. Fasten it on the loosest hook and loosen the straps. If you have the right bra, you wouldn’t have to tighten the straps more than halfway. The band of your bra should not ride upwards or be too tight. Try putting a finger inside the band to test this. Look down between your breasts – there shouldn’t be any gap between your body and the band. It should stick to you without putting any pressure.

See if your breasts bulge out of the cup. The wire of the bra should sit just below the breasts and not on them and the tip should be off your breasts, under your arm. After you try it on, move your arms around, bend etc to see the comfort and support of the bra. It should remain firm. Now wear a tight top on this bra and see the shape of your breasts in the mirror from the front and side angles.  

If it fits you perfectly after passing all these tests, rejoice, as you have found your perfect bra. It is a good idea to buy two to three bras once you find the right one. They can be of different colours and patterns. Do not go bra-shopping if you are in a hurry as you will end up spending on the wrong one and always wear something comfortable as you will have to change many times till you find the perfect one. Good luck!

Enjoyed reading this? Also read articles on PMS, pregnancy cravings, weight training.

Tired of reading? Check out our YouTube Channel

 What actually happens?

If you are going to blame someone for your PMS symptoms, blame either your genes or/and hormones, because they’re the ones who contribute to it. As you near your menstrual cycle, your body undergoes hormonal fluctuations, which is believed to cause cranky moods, feeling low, tiredness and depression for no apparent reason. Physical changes are also observed during PMS which include tenderness of the breasts, lethargy, constipation, food cravings, headaches and digestive problems.

Another reason for these symptoms is a family history of depression, or even postpartum depression. This theory works in the same way as the hormonal theory, where hormones and fluctuating levels of certain essential substances goes haywire, leading to PMS. Be it a social construction or a real condition, the fact is that many women experience it, so how what can you do about it?

Even though many women end up taking painkillers and/or antidepressants to beat PMS, you can also go natural with  loads of rest, eating natural foods and practicing yoga. Natural methods to help deal with PMS, on the other hand, are more effective, mostly because they don’t just relieve the symptoms, they also give your body a good amount of the nutrients it needs, which you won’t get from painkillers or anti-depressants. Here are some natural remedies to deal with the symptoms:

 Go easy on the salt and sugar: Refined sugar and table salt are among the major causes of health problems today, and no matter what you suffer from, an excess of these will definitely aggravate your symptoms. The trick is to limit your sugar and salt intake as you approach your monthly period. An excess of refined sugar during PMS is thought to increase your feeling of lethargy and exhaustion, and it makes you feel hungry all the time.

Boost your fluid intake: Maintaining the electrolyte balance of the body is an essential part of good health and wellness. Make sure you drink 8 glasses of water every day, especially during summers, when your body loses a lot of water through sweat and urine. Alternatively, you could also add more watery foods to your diet. Watermelon, cucumbers and bottle gourd are good sources of water. Fruit juices, coconut water and lemonade are also good.

Exercise: Studies show that women, who exercise regularly, especially aerobic exercises, are less likely to suffer from the extreme symptoms of PMS. Even moderate exercises like brisk walking and climbing the stairs can boost your circulation and make you feel better.

Load up on the essentials: Vitamins, minerals and certain elements play a huge role in maintaining the overall health of your body. You can reduce the symptoms of PMS by loading up micronutrients like  calcium, potassium, magnesium, and vitamins A, B and E, that your body needs. Potassium, calcium, vitamins A and E reduce irritability and mood swings, whereas vitamin B reduces depression, improves digestive function, and releases the hormone serotonin in the blood, which plays a vital role in pain sensitivity.Vitamin B is also thought to elevate mood and make you feel happy, one of the best supplements for PMS.

Also keep in mind the fact that consuming junk food, caffeine, fat laden foods and skipping meals are a terrible foursome for a PMS prone body. All these just add to the uneasiness and pain and will make you feel worse. So, even though PMS can make you feel at your worst, you now know how to deal with it!

Ever since the Delhi rape case, women have realised the importance of self-defence to protect themselves from the evils lurking on the streets. Statistics show that most women in the country have at some point encountered verbal abuse from passersby or have been touched inappropriately at crowded places and did nothing about it. It is time that women learn to take things in their own hands and learn to protect themselves from such encounters. Venancio D’Souza, a master of cross training who trains people at his V’s Fitness in Bandra, Mumbai, chats with Surya Ragunaathan about how he teaches women to defend themselves in these situations and also shares some anecdotes of his former students who’ve put his training to good use. 

How can a woman who is lean and not fit defend herself physically? Do you provide any training for that?

If you have to defend you must be fit. What we do here is teach them skills which don’t just involve confronting and slapping the attacker but more intense and complex moves which can go a long way in protecting the victim from her attacker.

A friend of mine who learnt karate for years couldn’t apply any of it in a situation where a guy tried to act fresh with her. She said she was scared and couldn’t remember any karate moves at that point. How do you make sure that your students apply what they learn?

We have already done this kind of programme in Middle East. A lot of women and children took part in that. A woman was regular to classes and she also attended a 10-day workshop that I conduct for self-defence. She learnt kick-boxing too. One day, she was in a pub and a guy acted smart with her. With all she had learnt, she whacked him down with two moves. Another one of my students had a sparring session with a karate guy. The guy had picked on my student and she attacked him. I spoke to his karate teacher later who told me that the guy couldn’t speak for six months. His jaw had dislocated.

What if the guy who attacks her is stronger?

It doesn’t matter. My course will teach her what to do. I give them some instructions on how to be alert which is very important – the things to say when you are confronted and the things to do if you are being followed. The criminals pick on people who they think are weak, like girls or old people. Women who are walking unaware – many women are on the phone continuously when they walk or women who are wearing high heels as they won’t be able to run too fast. They can be easy targets.

Also read: Weight training: Exercises for a sculpted back

Do you put these situations in the class?

Yes, of course. I teach train them in 10 days. 99% of them know what to do in case of an attack.  I tell them, ‘your main aim is to survive. I am not teaching you how to fight. I am not teaching you fancy moves but only what you need to survive.’

People like me who are calm and shy cannot turn aggressive at once when they are confronted. Do you have any training for that?

Yes. We have special exercises. I segregate the brain into 3 parts. One is where you become aware of your surroundings and the situation you are in – you register information that someone is following you and you are induced with fear. The middle one does the filtering. What we do is we train the brain to bypass these two stages. Here we associate the moves with numbers like if punch is ‘2’, associate the same in your brain with the number so as to delete the unnecessary chunk and attack the other person quickly.

If you are going somewhere alone and you are being followed by someone, you will want to move to a known area. This programme trains you with skills where you can face your attacker and say things which can buy you time to reach the known area and then attack him or get attention of others to stop him.

Also read: Go HIIT the gym

Tired of reading? Check out our YouTube Channel 

But Parker recently confessed in an interview that her foot was deformed due to years of wearing high heels. She wore them for nearly 10 years, 18 hours a day, as a result of which an extra bone grew in her foot. She now refrains from wearing high heels and sticks to sneakers which are far more comfortable.

Also read: 10 summer essentials in your handbag

Her recent confession highlights the ill-effects of wearing high heels. They look trendy, no doubt, but wearing them too frequently can cause foot and back problems at a later stage. A study done at the University of Queensland concluded that women who wear stilettos regularly have shorter and forceful strides even when they walk barefoot because their body gets accustomed to walking in high heels. This causes the tendons to shorten and results in more strain on the calf muscles.

Be assured of joint pains if you wear heels all the time. The structure of these shoes is such that it puts one’s body weight on the ball of the feet. The knee, buttocks and spine are put in awkward positions.

The high heels also exert a lot of extra pressure on the knee, both on the front and back, and can lead to osteoarthritis. The knee is surrounded by a cartilage which absorbs nutrients from the fluid in the knee to repair itself. When you wear high heels, you are restricting the cartilage to absorb the fluid as there is too much strain on the knee. Once the cartilage dries out, it begins to shred and can lead to knee osteoarthritis.

If you are overweight and you wear high heels regularly, you are at a greater risk of knee and back problems as you put more stress on your muscles than an average weight person. What is further alarming is the number of problems it can cause – ankle sprains, deformed feet, lower back pain, wrong posture and various others. So hide your heels in your closet and get a pair of sneakers or platform shoes which support your feet rather than destroy them. If you must wear high heels, keep these tips in mind.

Also read: Six fixes for beautiful and happy feet

Tips for wearing heels

• Wear high heels only on special occasions where not too much walking or standing is required.
• Go for less high heels so that you do not do too much damage to your feet.
• A wedge heel is better than a pencil-thin stiletto as it gives support to the entire foot.
• Do not run in heels or wear them for too long. If you have a foot injury, avoid wearing them.
• Always buy shoes that are comfortable and of the right size. Smaller ones can squeeze your toes and larger ones will make walking difficult as they will keep coming off.
• Practise walking in high heels at home before you step out as you can lose your balance and fall if you can’t walk in them. Twisting of ankle and other injuries are common so do practise walking in them beforehand.

So the next time you find yourself giving into temptation of buying new stilettos or wearing them without any reason, just think of the harmful effects it could incur on your body and posture and may be that will stop you from buying or wearing them. Let them sit in your closet, they look pretty there too!

Also read: Is Kim Kardashian’s love for high heels healthy? 

Tired of reading? Check out our YouTube Channel 

Indian designers Shivan & Narresh have designed a ‘Mastectomy Blouse for All’ in order to save breast cancer survivors the trauma of losing their breasts. Now women who have lost their breasts due to cancer can walk with confidence after wearing this blouse which will be available at concessional prices very soon. Kriti Saraswat delves into details in this interview with the duo, Shivan & Narresh.

What is a mastectomy blouse? When did you launch it?

The ‘Mastectomy Blouse for All’ is an initiative by our brand for breast cancer survivors. This blouse with an in-built prosthetic breast, acts like a cure to the social trauma that a woman undergoes on losing a breast besides the physical trauma of suffering from cancer. The blouse is proposed for Indian women – many of whom living in villages aren’t even exposed to the idea of bras, to be able to wear the Indian sari without any inhibitions or lack of confidence or self-esteem.

The blouse was launched on February 18, 2013 in collaboration with Women’s Cancer Initiative – Tata Memorial Hospital.

How did you come up with this idea?

Narresh: Losing my father to cancer in 2011, after six months of gruesome sessions of medical procedures, surgeries and therapies completely changed by perception towards life. Watching him go through that struggle beyond just the hospital, and watch him ignore meeting all his loved ones only to keep his self-esteem and confidence intact, made us realise how important it is for every individual to live each and every moment of their lives with self-esteem and dignity.

The seeds for this initiative were germinated then and we knew that our brand’s vision for confidence and pride amongst Indian women for their body types was not just about limiting to fashion, but a necessity for a healthy life. These became the foundations in inventing the ‘Mastectomy Blouse for All’ for breast cancer survivors – for infusing a sense of social confidence for the women survivors. As an intimate Indian brand, we were aware of the most innate reasons why women in India felt less confident about their bodies and suffer from low self-esteem. The ‘Mastectomy Blouse for All’ was our tool to provide a cosmetic solution to the cause as we felt it was necessary for the survivors to deal with society, which can often be insensitive with a frivolous outlook towards beauty.

Where will it be available and how much will it cost?

The retail of this blouse has been planned across three channels of distribution: the first price bracket would be applicable at the retail of the blouse from our flagship stores (customised sizes only) in Mumbai and Delhi, the second price bracket (for ready-to-wear blouses) would be based on the concession of the first, allowing chemists and hospitals to retail the blouse (standardized sizes), and the third bracket is a further concession which will allow NGOs and corporates to buy and donate the blouses (standardized sizes) for the cause. Costing can be variable depending on the donation quantities.

Do you have any future plans to launch a collection line for such apparels?

Yes, this blouse is a prelude to our mastectomy swimwear service, where we intend to customise swimsuits for breast cancer survivors so that they can recreate around water confidently and without any inhibitions.

What reviews did you get about it until now?

The product has just been launched post its inception stage, and we are inviting collaborations with corporates and NGOs for its effective distribution and retail, for it to be accessible to women across the country.

Tired of reading? Check out our YouTube Channel