15-minute workout can keep you fit

A 15-minute workout at the gym helps keep you young as well as fit, according to a study.

Researchers found that brief vigorous exercise tends to slow the ageing process.

Just 15 minutes of energetic activity a day reduces stress and prevents the deterioration of vital cells which lead to us feeling and looking older, reports express.co.uk.

Even if we are stressed, which tends to speed up the ageing process, we can hold time at bay by working up a sweat.
 

If we maintain the levels of physical activity recommended by public health bodies we can prevent the damage that psychological stress may have on our body.

 

 So just a15-minute workout can keep you fit

Toasts, croissants speed up ageing

The next time you eat that crispy toast in the breakfast, better think again, as scientists have suggested that these toasts could be fast-tracking ageing and chronic disease.

According to a study on how many common foods - toast and croissants included-can produce chemicals now suspected of fast-tracking ageing and chronic disease.

Named Advanced Glycation End Products (AGEs), these chemicals turn up in foods ranging from hash browns to cola drinks and coffee.

Forbes and researchers overseas have suggested that too many AGEs building up in the body can contribute to heart disease and diabetes - and the wrinkling and pigmentation that go with ageing skin.

The foods producing the most AGEs tend to be processed foods high in sugar or fat, especially animal fat, which are then grilled, baked or fried at high temperatures, often until they're crispy and golden. The more a food has sugar added to it and the more it's processed, the more AGEs it usually produces. Baked, crunchy breakfast cereals and toasted mueslis also produce AGEs, but raw oats and porridge are fine.

It seems that once you start mucking around with food the more AGEs it produces - there aren't many foods in their natural state that produce AGEs.

We can accumulate too many AGEs in two ways. One is from some foods; the other is when blood sugar levels are too high, as with diabetes or pre-diabetes.

Although research into Age’s effects is still in the early stages, studies have suggested they can harm the immune system and contribute to hardened arteries and problems with kidney function.They can age skin by attacking collagen and promote arthritis by damaging the joints.

Walnuts help fight stress, lower BP

Walnuts, the brain shaped nuts, cut down cholesterol and may also help fight stress and reduce blood pressure. 

Those with high levels of bad cholesterol had lower blood pressure during stressful moments after following a diet rich in walnuts for three weeks.

Study participants were told to deliver a three-minute speech or sink one foot in cold water - both of which trigger stress and those who ate walnuts had lower blood pressure.

Isn’t it amazing to know that walnuts reduce blood pressure during stress? People who show an exaggerated biological response to stress are at higher risk of heart disease.

If 3 diets are considered -  one without nuts, one with walnuts and walnut oil and a third with walnuts and flaxseed oil then Adding flaxseed oil did not affect blood pressure, but did help create an anti-inflammatory effect in arteries which could reduce the risk of heart disease.

After each diet, if the subjects are asked to take the speech and cold-water stress tests.

Average diastolic blood pressure - the 'bottom number' or the pressure in the arteries when the heart is resting - was significantly reduced for those on diets containing walnuts and walnut oil.

Reduce sodium in your diet

A high-sodium diet can lead to hypertension, cardiovascular disease, asthma and strokes. Here's how you can cut down salt from your diet. 

- Avoid canned, processed foods because they contain a high amount of sodium. 
- Reduce consumption of salty snacks like chips, chivda, salted nuts and food accompaniments like pickles and papads.
- Prepare fresh soup, beans, pastas instead of canned ones.
- Processed meats like bacon, ham and salami, etc, have high sodium content, so avoid them.
- Reduce your consumption of soya sauce, mayonnaise, tartar sauce, etc.
- Curb the habit of using the salt shaker every time you eat.
- Street food is generally salty, avoid asking the vendor for salt.
- Avoid Chinese cuisine and fast foods like pizzas, burgers and fries.

8 Foods that ward off stress

Stress is in the air, while on the move, we stress over poor road sense of fellow drivers, in office over mounting workload, at parties over surging real estate rates, and round up as impatient listeners at home. But just who is not stressed today?

Experts blame an erratic diet as a predominant cause of stress, which usually spans into snack breaks, tea breaks and more snack breaks. Though we can do better by tweaking our diet chart to include foods that curb stress.

Here is a list of eight foods they'll do the trick ... 

Yoghurt : Yoghurt works well especially in summer, as it is light and digests easily. Yoghurt or any dairy product is rich in tyrosine which increases the serotonin level in the brain. Proteins increase neurohormone in the brain which eases stressed nerves and calms you down. If plain yoghurt bores you, try the ready-to-scoop-up, fruit flavored version. Strawberry, blackcurrant, litchi and mango are some popular flavored yoghurt. 

Dark chocolate : Dark chocolates are nothing short of a delicacy, they send our taste buds spiraling. But there is more to dark chocolate such as lowering stress hormone levels and improving other stress-related bio-chemical imbalances. Our body requires a fair dose of antioxidants, and in chocolate the antioxidants come in the form of flavonoids. Besides, the flavonoids are maximum in dark chocolate. Chocolates also go a long way in enhancing mood. Chocolates are good aphrodisiacs, also known as 'love chemical' which is a mood stimulant and booster. They contain phenethylamine - a safe natural ingredient that is released in the brain when positive emotions such as falling in love are experienced. 

Citrus fruits : Any fruit of your choice is good enough. Fruits have natural sugar which de-stresses the mind. It is best to go for citrus fruits or any summer fruit. Besides, the natural sugar in fruits is very healthy for the body. Make any one meal fruit rich, and you will feel the difference in your energy levels. 

Almonds : Almonds not only promote shiny mane, but also work as stress relievers. Almonds are packed with vitamin B2, vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc fights some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease. 

Herbal tea : Black tea or herbal tea checks calories, and at the same time betters your mood. Chamomile tea, jasmine tea, tulsi tea and other herbal variants of tea do wonders to our system. The herbs act like medicine in calming and relaxing our mind. 

Fish : An abundant source of Omega 3 fatty acids, fish contains important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the 'happy' brain chemical serotonin; a vitamin B12 deficiency can even lead to depression. Seafood contains high amount of zinc which relives one from stress. 

Broccoli : Broccoli is such a happy, green vegetable. It works magic when added to pasta, rice, salad or simply saute with mushrooms and baby potatoes. But did you know the vegetable had stress-busting properties? "Broccoli is chock-full of stress-relieving B vitamins including frolic acid, which is also part of the vitamin B family. Frolic acid helps relieve stress, anxiety, panic, and even depression. It is also high in fiber content which is helpful in treating constipation and the loose stools associated irritable bowel syndrome which is one of the long term effects of stress," says he. 

Garlic : Garlic eases tension and stress, and reduces glucose levels in the body. If you are not sure about how else to include garlic in your diet, pickle it. Garlic pickle lives long and tastes good with quick snacks, rice and chapati. "The development of hypertension is implicated by a state called as oxidative stress where our body produces reactive oxygen species much higher than its antioxidant capacity. Garlic is rich in antioxidants and helps restore these antioxidants which in turn soothe our stress levels."

Reduce your caffeine intake

Missing that morning cup is worse than coming face to face with the most sordid superstition for many. Well, blame that on caffeine, the same element that helps us out of our stupor. Now we aren't saying you call it quits, and rely on a cold water shower!Especially since, it's a metabolic enhancer too.

Just keeping a tab on the caffeine intake is good enough and easy too, to ensure you just enjoy your brew and not become enslaved by it.

Deciphering caffeine cravings

"When a person gets up, they feel lethargic. That's because the sugar levels are low, as the last meal was almost eight to ten hours back. For that instant boost, we have been taking in caffeine since ages."

Why you need to cut it down?

We heard it a zillion times before  an excess of anything is bad. Well, it holds true even in context of caffeine as too much caffeine often causes gastric problems, acidity, sleep disorders and is a big factor in catalyzing the ageing process. Further, "Caffeine also reduces the capacity of the body to absorb Vitamin E, which often results in the darkening of the skin," she says.

How much is too much?

Anything below 300 milligrams is considered safe for adults. So in case your intake is higher than those, then you need to get into action. Also apart from tea, coffee, cold drinks, energy drinks, chocolate in its various forms also contains small amounts of caffeine, so it's best to keep some margin.

Start by reducing the amount of the caffeinated drink slowly. Initially may feel sleepy or lethargic, but this will go within some days. Dietician and nutritionist says, "Having three cups a day is the upper limit." They suggests you slowly try to switch to healthier versions of tea. "A variety of herbal tea is available. You could try green tea, lemon tea, ginger tea or even tulsi tea. In fact green tea is an excellent antioxidant and increases your body metabolic rate."

Teens especially should opt for 'caffeine-free' drinks. Look for these words or the word 'decaffeinated'.

Get a fab figure in 2011 - III

cont.....

Food fix
Just like exercising, food habits don't need dramatic changes to fall into shape. Just a few mental notes and replace bad habits with better ones sets the ground for a healthy start. We suggest the following:

Know your hunger
To improve eating habits, know your diet pitfalls. Write down everything you eat for three days and observe the list. Do you eat a lot of butter, creamy sauces or salad dressings? Do you take bigger portions of proteins at the cost of vegetables? Rather than eliminating fatty, sugary foods, cut your portions. Make these changes consciously and gradually.

Plan it right
Plan your diet in a manner of small manageable steps rather than one big drastic change. Instead of being overly concerned with counting calories, think of your diet in terms of colour, variety and freshness. Focus on finding foods you love and easy recipes that incorporate a fresh ingredients. Gradually, your diet will become healthier and delicious. Also, you don't have to completely eliminate foods you enjoy. Planning quick and easy meals ahead of time will help in not falling for hasty, unhealthy, processed options.

Mmm... moderation
When you ban certain foods, it is natural to want them more. If you are drawn towards the sweet or salty, start by reducing portion sizes and not eating them as often. You will crave them less or thinking of them as occasional indulgences. Portion control is essential. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don't super-size anything. At home, use smaller plates and serve small.

Listen to your body
Ask yourself if you are really hungry; have a glass of water to see if you are thirsty instead. Stop eating before you feel full. It takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Proteins in perspective
Just because you like meat doesn't mean you avoid all vegetarian options. Trying different protein sources such as beans, nuts, seeds, peas, and soy products. This will open up snacking options as well as sneak in healthy vegetarian substitutes. Avoid salted or sugary nuts. Cut protein portions; it shouldn't be the centre of the meal, but an equal part of grains and vegetables.

Replacing bad habits with good ones
- Alcohol/soft drinks before a meal = Water 20 minutes before a meal.
- Skipping meals/ starving, then eating one big meal at night = Five meals during the day, the smallest at night.
- Eating to console yourself = exercise to console yourself.
- Eating too fast or too slowly = 20-30 minute meal times.
- Bad food combinations such as proteins + starch = One portion of vegetables/ curd/ lentils and cut down carbs.
- Diet all week and binge on weekends = Snack before stepping out to control gluttony while eating out.

Exercises for the elderly
- Do A 30-minute activity that makes you breathe harder every day. You don't have to be active for all 30 minutes - 10 minutes of endurance activity at a time is fine. Just add those sessions up to a total of 30 minutes.
- When muscles aren't used, they waste away, so keep using them. Muscles increase your metabolism, allowing you to incinerate more calories even when your body is at rest. Don't stop doing everyday tasks such as driving, swimming, etc. just because you are past 65.
- Flex your balance. Every now and then, walk heel-to-toe. The toes of the foot at the back should touch the heel of the foot in front.
- Stretching keeps you flexible and warms up the muscles.

Get a fab figure in 2011 - II

cont...

30-minute fix
These simple but effective exercises will help tone and stretch your body, and give you a 30-minute sweaty workout.

Push ups
This is my all-time favourite in the house and can be done almost anywhere. If done correctly, it can build stamina and turn fat into muscle on your upper body.

Lie face down with palms on the floor, shoulder-width apart. Push body up with back and legs in a straight line and lower yourself towards the floor. To strengthen chest, place your arms wider apart. To strengthen triceps and back, move your arms closer together.

Muscles used
Pectoral, triceps

Sit ups
Lie on your back with your knees bent and feet flat on the floor. Cross arms across chest and raise your body up to meet your knees. This can strain the back, so if it is weak do crunches instead.

Muscles used
Abdominal and back muscles

Jumping
It may look silly but its great to get the heart pumping and to build stamina. It will also strengthen leg muscles. Those with weak knees should avoid it.

Muscles used
Calf and thigh muscles

Squats
It helps shape buttocks, strengthen thighs and build stamina. Stand up straight, bend your knees with arms outstretched, parallel to the floor. Bend until your thighs are parallel to the floor.

Muscles used
Thigh and buttock muscle

Get a fab figure in 2011 - I

In part two of our four-part series on a mind, body and relationship make-over for 2011, we tell you how to take small, but firm, steps towards physical fitness

Whether losing weight and getting into shape is on the agenda or not, jump-start your new year with the simple goal of feeling better inside out. No unreasonable goals; it's all about making simple switches in eating habits and firming the resolve to stick to your exercise regime. We help you team your determination with a clear-sighted plan. 

Work on it
Job, commute, chores, etc., take up large chunks of each day and mustering up motivation is difficult.
  
Start early
Do it for a week and watch your body clock re-wire itself. Some peaceful 'Me' time early in the day will charge your batteries for the entire day.  

Chase fun
If you dreads the idea of going to a sweaty gym, don't do it. Do something that you love which will keep you motivated - a high-energy aerobic-cum-callisthenics workout with pumping music in your own room, perhaps.
 
Convenience is key
If you want to join a gym, keep in mind the convenience factor. Choose a gym that is close to your office or home to increase the chances of actually going to it.  

Be realistic
Set simple realistic goals. Ambitious weight loss plans fall through within the first week. Make goals that are small enough to be achieved, but challenging enough to keep you at it. 

New and improved
One of the most demotivating factors is doing the same workout over and over. So spice it up by trying out something new - salsa or tennis lessons - anything that will make you sweat and have fun.
 
Make it challenging
If you like the challenge of competing and winning, team up with a bunch of friends on the field, court, or the gym. 

Treat yourself
Start your plan by taking measurements, weighing yourself and keep a tab on progress. Reward yourself with every milestone you achieve. Not with a candy, but a new outfit or haircut. 

Meditate
Sit for 10 minutes in padmasana, breathe deeply and bring in positive, reassuring, calming messages for your day.

How to Take Care of Your Eyes in Summer

While it may be cool to flaunt that chic pair of sunglasses, you need to know if they really protect your eyes against sun damage. Summer brings with it, it's own share of problems — don't let your eyes take the brunt of your carelessness.

"Overexposure to ultraviolet light is thought to be a cause of cataracts, retinal damage and other eye problems. For summer, ideal sunglasses are those with a wrap-around frame since they keep sun and dust out. If you're planning on indulging in water sports, invest in a pair of good sunglasses. For outdoor activities like camping, which include chopping wood or cooking around a campfire, don't forget to wear clear, protective glasses. Often flying embers can lead to severe eye burns."

If you swim regularly, ensure that you wear goggles. In summer, most pools have increased amounts of chlorine and other chemicals to keep water safe, which often leads to weepy, irritable eyes. Wash your eyes with fresh water when you step out of the pool. It isn't just your skin that dries out in summer, but even your eyes. Lubricating drops are ideal this time of the year. Ask your eye doctor to prescribe you with preservative free drops — they keep the eyes comfortable.

"Allergic disorders of the eye increase during summer. Increased temperature and pollution make one (especially children) prone to eye allergies, which cause itching and redness along with a burning sensation. Wash your eyes with cold water twice a day, avoiding rubbing them, stay away from dusty areas, wear protective eye glasses and use eye drops under the supervision of an eye specialist."

Conjunctivitis
Conjunctivitis is common in summer. It is characterised by redness of eyes, pricking sensation, discharge and watering in eyes. Immediate treatment is important as it will prevent the spread of infection to other people and worsening of the eye condition. Maintain good hygiene by washing your eyes with clean water. Don't share handkerchiefs or towels and limit your contact for the first couple of days as conjunctivitis spreads easily. Use antibiotic eye drops and eye ointments only under medical supervision.

Styes
Eyelid swelling, redness and pain occurs when a bacterial infection of the eyelids occurs. If you develop a stye, maintain proper eye hygiene with a hot compress, analgesic tablets and antibiotics.

Dry eyes
Dry eyes syndrome is common during these months due to increased temperatures and rapid tear film evaporation. Wash the eyes often and use lubricating eye drops for relief.

Precautions
Consultant eye and refractive surgeon Dr Nikhil V Nasta says taking simple precautions will protect your eyes.

• If you swim, wear goggles to prevent chlorine allergies and swimming pool conjunctivitis.
• Wear dark glasses if you need to be out in the sun.
• When selecting dark glasses, make sure they are 100 per cent UV protected. Wearing substandard sunglasses will make the pupils dilate, allowing more harmful UV rays to enter the eye and cause damage.
• When sitting in an AC room, make sure the blast is not directed straight into your eyes — this leads to drying and sensitivity of the eyes.
• If you've been in the sun all day and wake up next day with red or painful eyes, use lubricant eyedops.
• Restful sleep for six to eight hours helps rejuvenate your eyes in a natural way.