Too much traveling ups health risks

A study has found that people who travel frequently for business increase the rates of poor health and health risk factors, including obesity and high blood pressure.


People who did not travel at all are actually a less-healthy group. Compared to light travelers (one to six nights per month), non-travelers were about 60 per cent more likely to rate their health as fair to poor.

This may reflect a "healthy worker effect", with employees who have health problems being less likely to travel.

Otherwise, rates of less-than-good health increased along with nights of travel. Extensive travelers were 260 per cent more likely to rate their health as fair to poor, compared to light travelers.

Other health risk factors showed similar patterns: obesity was 33 per cent more likely non-travelers and 92 per cent more likely for extensive travelers.

The same two groups were also more likely to have high blood pressure and unfavorable cholesterol levels.

Although business travel is often equated with long airline flights, relatively short business trips in personal cars are much more common.

Several factors could contribute to health risks in frequent business travelers—for example, poor sleep, fattening foods, and long periods of inactivity.

The study has been published in the April Journal of Occupational and Environmental Medicine.

How to lose weight without dieting

Losing sleep over losing weight? Can't seem to stick to your diet plan?Let me tell you how to lose weight without dieting. To most of us, the term 'diet' conjures up images of starvation and hunger. But is this really necessary? Will starving yourself really help you achieve that ultimate weight loss target? Today we're breaking all the 'diet to lose weight' myths, and exploring the concept of 'enlightened eating'. Enlightened eating essentially involves focusing on long-term weight control and learning new eating habits which are devoid of deprivation and extremes. Sounds exciting? Read on!

1. Say yes to the veggies!
Research suggests that when offered with a variety of foods for a meal, we tend to eat more. Therefore, replace some high-fat dishes on your menu with more vegetables. Make two varieties of green veggies, instead of one, and you'll feel satisfied without sabotaging your weight loss programme.

2. Eat slowly!
Take a pause from your chaotic schedule and really eat your food. Chew your food slowly, and be conscious of every bite you eat. Wolfing down a meal makes you eat a lot more than when you eat slowly.

3. Pick whole grains over processed!
Brown rice, barley, oats, whole wheat must all be your friends. They will improve your lipid profile (lower bad cholesterol), consequently helping you in losing weight. Stay away from maida-based stuff, and pick whole grains, because they are much healthier.

4. Watch the alcohol!
Drinkers have lower odds of obesity than non-drinkers. But binge drinkers and those who consumed more than four drinks a day had considerably higher odds. Also, when you consume more than the recommended quantities of alcohol, you tend to indulge more in foods that are bad for you.

5. Focus on your target!
Do you have a pair of jeans that you would like to fit into? A little colourful sundress you dream of wearing one day? Hang it up in front of your eyes! Yes, believe us when we say- motivation is half the battle won. Every time you're struck by that sinister craving for indulging in those fries, picture the dress, and feel the steely resolve come back.

6. Home-cooked is good!
Carry a lunch box to work. Carry a fruit box to your evening picnic. Carry a few bread sticks and some low fat yoghurt to your road trip. Carrying healthy food can work wonders. Skip the cafeteria food. If cooking in the early morning rush seems like a daunting task, you could try preparing for it the night before. It is a little more work, but definitely worth it!

7. Go green tea!
Although unconfirmed, several studies do suggest that green tea can boost the body's capacity to burn more calories, possibly through the action of phytochemicals called catechins. Even if it isn't quite the wonder-beverage we'd like to believe it is, a healthy beverage that replaces something unhealthy like an ice-cream shake, or a creamy coffee is definitely worth a look-see.

8. Walk a mile!
Okay! We don't expect you to be a marathon walker, but studies have revealed that walking for twenty minutes a day (that's approximately a mile) can help you burn 100 calories more than usual! So, get off the bus one stop before your destination and walk the rest of the way. Take the stairs instead of the lift, and leave the car at home when you're going shopping to the mall next door.


9. Eat in a smaller plate!
If you pick a 10-inch plate instead of a 12-inch one, your mind will never notice that you've just shaved off about a hundred or two calories from your daily food intake. And doctors have found that most people didn't even notice the difference in amounts, but just instinctively ate less, and didn't even feel less full at the end of it.

10. Order smart at restaurants!
Eating in restaurants can add those calories like you never could at home. So, order smart. Maybe you could split the starters with a friend, or order the appetizer as the meal. Ask for the option of a half plate. Remember, you don't have to finish it all, leftovers can be packed too.

Maintain your weight and stay fit

Maintaining one's weight is just as tough as losing weight. Fortunately, there are ways to prevent your weight from fluctuating constantly.


A few simple points to keep in mind are:

1. Have breakfast: 
One should eat a proper breakfast before starting the day. Follow the old saying and eat a king size breakfast. It can have lots of oats, juices, milk. Make sure you avoid fried and oily food in the morning.

2. Eat slowly:
It is said that one should chew one's food about 30 times before taking the second bite. It helps in proper digestion. Digestion actually starts in the mouth, so the more you chew; the easier will the digestion process be.

3. Have meals in break:
Rather than having three huge meals a day, have small meals consisting of healthy fruits and vegetable dishes. Eat at least six small meals in a day.

4. Wash it down with water:
Drink at least one glass of water at intervals of half an hour. One should consume three to four liters every day to keep the body cool.

5. Exercise:
One need not necessarily join the gym. Even simple exercises like walking, running, jumping, skipping can help you maintain your weight. Make sure you do at least one physical activity for 30 minutes daily.

6. Late meals are a no-no:
Avoid having your dinner late in the night, since the number of activities you perform is less. Have light meals during the night.

7. No binging:
If one does feel hungry, they should avoid eating fast food and snacks like chips, oily food, pastries etc.


Such simple tips can help you to enjoy life to the fullest and fittest.

Healthy ways to get your daily fiber

Fibre is an important part of your diet. It can help keep your digestion regular, control your cholesterol, decrease risk of heart disease, reduces chances of developing type 2 diabetes, and even prevents certain types of cancer.

How much do you need?
In general, adult men up to age 50 should aim to consume at least 38 grams of dietary fiber each day; for women up to age 50, it's at least 25 grams of fiber daily. After age 50, fiber needs decrease slightly.

Unfortunately most people don't meet these recommendations. In fact, on average, people consume only 14 grams of fiber per day.

Your individual daily fiber intake goal is really based on your calorie consumption. It is recommended that you get 14 grams of fiber for every 1,000 calories you eat. So, for example, if you eat 2,500 calories a day diet, you should be getting about 35 grams of fiber a day.

Tips for boosting your fiber intake:

Have vegetable-based meals. "Add vegetables to sandwiches, pizza, and pasta." When you're filling up your plate, first load half with non-starchy vegetables, then one-fourth with starch, such as breads, potatoes, or starchy vegetables such as corn, peas, and squash, and the last one-fourth with lean protein, like fish, skinless poultry, and lean meats. Choose whole-wheat flour products. Whole grains consist of three layers: the outer bran, the middle endosperm, and the inner germ. Refined grains like white flour, on the other hand, are stripped of the fiber - rich bran and germ layers, leaving only the starchy endosperm. When you choose brown rice instead of white rice and whole-grain breads and crackers instead of white or processed ones, you are boosting the amount of fiber in your diet. To determine if a packaged food is whole-grain, look for the word "whole," as in whole wheat, on the ingredient list, which means that all of the grain layers are still intact.

Skip the juice. Fruit juice doesn't contain as much fiber as whole fruits. Your best bet is to choose fruits that contain edible seeds, such as kiwi, blueberries, raspberries, and figs.

Eat more beans. It is recommended that you incorporate more fiber-rich beans into your diet by eating bean-based soups, adding black beans or peas to your salad, or stirring kidney beans into your chilli. It is best to eat fresh or frozen beans, but if you eat the canned variety, look for labels that say "no salt added" or rinse them before you eat them, since canned beans tend to be higher in sodium.

Snack on high-fiber foods. Turn to high-fiber foods anytime you reach for a snack. Snacking on baby carrots, celery, and sliced cucumbers dipped in humus; microwaved frozen edamame (soy beans); or dried fruit mixed with fat-free popcorn, nuts, and seeds.

Keep the skins on. Eating potatoes with the skin is a great way to increase your fiber intake.

When you first begin incorporating more fiber into your diet, it is not uncommon to experience abdominal cramping, bloating, and gas. You can help prevent this discomfort by making these changes gradually and increasing the amount of liquids you drink along with your fiber intake.

Before long, your body will adjust to the change, and you will be reaping all of the health benefits of a high-fiber diet.

Simple tips to avoid skipping exercise

Even the most dedicated among us sometimes feel lazy to exercise. You may have the intention of exercising, but may come up with a number of excuses to skip gym. Keep in mind these simple motivational tips to inspire yourself whenever you're tempted to skip your exercise regime.


Get your priorities right. 
Fitness should be important to you not only because you want to lose weight or get into shape, it should also be because you love exercising. Don't let working out seem like a chore. Make it a habit.


Don't just stick to one fitness program. 
This is your chance to try out different things. Take a break from weight training and treadmills. Try out yoga, kickboxing, pilates or even Tae Kwon Do till you discover something that you truly love doing.


Keep some variety in your workout. 
Doing the same things everyday will seem monotonous and boring. When you try something new, don't give up if you find it difficult. Give yourself time and worth practice you're bound to improve.


Don't go overboard when you start something new. 
Begin slowly and pace yourself accordingly. Similarly, don't push yourself too hard. Give yourself a routine that you can mange even on days when you're absolutely down. Accept your limits and work within them.


Try to workout with a friend. 
This way, you can inspire each other when you want to skip your routine and also while you're working out.


Don't set goals that are seemingly impossible to attain after some time. 
If you set a grueling pace, you won't be able to keep up with it over time. Instead keep your goals simple and gradually increase them after you accomplish each one.

Laugh 15 minutes a day for good health

Have people forgotten to laugh? In the good old days, they used to laugh 18 minutes a day, but today not more than six minutes.


Experts say children can laugh up to 300-400 times in a day, but as adults this frequency drops to 15 times a day. But it's medically proved that laughter benefits your health.

"Laughing exercises the heart as well as the lungs. When one laughs, the heart rate goes up and the brain is relaxed."


Do we need to laugh more today? "In a fastpaced world, stress-related diseases are on the rise. More than 70 per cent of illnesses are related to stress. To escape stress, people turn to alcohol, smoking and drugs. If only they realised the wonder medicine of laughter!"

According to research, open-mouthed laughter is most appealing. "Laughter sounds good only when it's open-mouthed. Conversely, a closed mouth laugh such as a snigger, which scientists describe as a 'pant-pant' sound, has the opposite effect." A study suggests that beginning in childhood, we learn to associate the wide-open guffaw with life's most positive experiences. Eventually, all it takes is to hear that happy sound to feel happier.


Laugh your way to health!

Great workout at work

Take stairs instead of elevators

While a regular workout routine is an essential part of reaching your weight-loss goals, there will be times when your job or family obligations get in the way of exercising.


There are occasions which keep us so busy that we either forget to exercise or deliberately avoid doing them. But that shouldn't be the case at all; doctors recommend a 20-minute exercise routine daily, irrespective of what's going on in your life. However, days when you are super-busy, try to get in a five- or ten-minute walk or simply incorporate more movement throughout the day. After all, some exercise is always better than none. Here are seven tips to help you squeeze in fitness throughout the day.


- Park farther away from the office, or choose public transportation.
- Take the stairs instead of the elevator, especially if you have just a few flights to climb.
- Go for a walk during lunch. One way to do this is to skip your usual salad spot on the corner and find one a little farther away.
- If you bring lunch to work, use the time you save buying lunch to take a walk around the block.
- Walk over to co-workers' desks when you need to chat with them or deliver messages rather than using e-mail or the phone.
- Instead of meeting friends in the office or over lunch, meet to take a walk instead.
- Use your headset or cell phone and walk around while talking on the phone.
- Stretch occasionally while sitting at your desk or leave a light pair of weights at work and do some upper-body exercises.

A cup of tea improves brain power

A new study has suggested that drinking tea not only improves brain power, but also reduces tiredness and increases alertness, thereby improving the performance.


For the study, the researchers looked at the effect of key chemicals found in tea on the mental performance of 45 young volunteers. The effects of these ingredients, an amino acid called L-theanine – which is also found in green tea – and caffeine at levels typically found in a cup of tea, were compared with a dummy treatment.


The active ingredients significantly improved accuracy across a number of switching tasks for those who drank the tea after 20 and 70 minutes, compared with the placebo.The tea drinkers' alertness was also heightened, the study found.Tea was also found to reduced tiredness among the volunteers, who were aged under 40.

Carrots make u more attractive

Those who eat fruit and vegetables such as carrots and plums are considered more attractive, say scientists.

Their research has shown that men and women whose skin has a yellow glow are thought to be particularly attractive and healthy – and yellow pigments called carotenoids, found in certain fruit and vegetables play a key role in giving the skin that hue and just two months of increased consumption could produce visible results. It could also lead to new strategies for encouraging the young to eat more fruit and vegetables.

Skincare for Women on the Move

Summer is setting in and just travelling to work zaps you. Turning up the air conditioner in your car sadly isn't the solution because the harmful rays of the sun can get to you anyway. From the outdoor heat to air-conditioned offices to polluted streets, our skin goes through so much in one day. But is there any way to protect it?

We give you a complete skincare guide for women on the move. Check it out. 

Hydrate your skin
Continuously exposing your skin to the environment can dehydrate it due to intense heat and sometimes low humidity too, thus affecting the natural ability of your skin to moisturize itself. Furthermore, the skin's natural renewal process or exfoliation is also hampered. This may lead to dry skin, wrinkles and an uneven skin tone too.
That's why it is essential to hydrate your skin by consuming a good amount of water and juices daily. An average of 8 glasses of water each day should do it for you! So if your job requires you to be outdoors for most of the day, make sure to carry a bottle of water with you and refill from time to time.

Wear you sunscreen
It's something you may just ignore in a hurry, but it protects you from most of the skin damage caused by the sun's rays – tanned skin, wrinkles and more. Dermatologists usually recommend the use of a U VA / U VB sunscreen, with SPF 15+ or higher to stay protected. Apply the sunscreen as frequently as possible, especially when you are exposed to the sun for long, like while swimming or jogging.

You could also use a good day time moisturizer like the Olay Total Effects Normal UV which not only fights the seven signs of aging but also protects you from the sun with its SPF 15 ingredients.

Wash your face often
If you're a working woman, you'd obviously be exposing yourself to the polluted air. Ever thought about how much damage it does to your skin? Ensure your skin is free of the dirt by washing your face often. You need not use a face wash each time since that will only dry your skin further. However, remember to splash water on your face throughout the day to keep it clean!

A good cleanser will help you get rid of the dirt that gets deep into your skin. The Olay Total Effects cleansers help you remove dust, dirt, oil and impurities to give you absolutely clean skin.

Treat your skin
The best time for your skin to heal is while you sleep. So treat your skin with a serum before you hit the bed. An anti-ageing one will be preferable for best results.

Try out the Olay total Effects Serum for best results. The product, with its high concentration of Vita Niacin, helps fight the 7 signs of ageing.  Also, fast absorption quality of the serum ensures deeper penetration, and hence better results. What's better is that it doesn't leave you with a sticky or greasy feel.

Try a face scrub
Exfoliating is another key to good skin. Invest in a good face scrub and use it once a week to get rid of dead skin cells and unclog your pores. This is especially good if you use public transport regularly and are exposed to pollution often. Simply apply the scrub on your face in circular motion. Be gentle around the eye area and do not apply it on your eyelids. Wash off and apply a light moisturizer to finish.

Now that you are equipped with this skincare guide, you can stay protected even if you are outdoors all day!