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7 trends in Health and Wellness that we can look forward to in 2017

Health and Wellness

The year 2016, was a year of healthy living which became a huge trend and will continue to be so in the coming year. All this was because the trend in wearable technology took centre stage in 2016. In fact, the year 2016 could be termed as the year of wearable technology that brought along with it healthy living. Healthy living in turn saw the influx of usage of cold pressed oils, Apple Cider Vinegar, drinking Matcha (a new form of Green tea derived from the Japanese tencha leaf and then stone ground into a bright green fine powder) and few other foods that are slowly becoming more of a fad.

Let us look at 7 emerging trends in Health and Wellness in 2017

  • The use of Curcumin or Turmeric: Popping Curcumin tabs or drinking turmeric curd or milk is a big trend that is being witnessed across the world. For Indians, Turmeric has been an age old remedy for aches and pains. But, in recent times it is being prescribed as an anti-inflammatory food and is slowly being integrated into one’s lifestyle and diet.
  • Super Foods: Super Foods are becoming part of daily regular diet. Two years ago, Quinoa, flax seeds, Melon seeds, Pumpkin seeds and Kale were considered exotic and difficult to find in supermarkets. Now however, these super foods have become staples for many and is part of regular daily diet of many. However, a disclaimer form my side is buy these only if required and not because it’s a growing trend and a fad to eat them.
  • Wellness retreats: Since people have taken to healthy living, their holiday habits are also changing. They are thinking of going for wellness spa holidays, or meditation and yoga retreats in the mountains or go to pure wellness centers that is built amidst nature for detox. People are taking off for a week to be in complete solace with themselves and soak in the good aspects of life and bring in a discipline in their life. However, it needs to be seen how one is able to sustain this lifestyle once they are out of the retreat and back to their normal and routine life
  • Healthy Gupshups: Being conscious of their health many have taken to talking healthy as well. All those who have experienced healthy lifestyle and leading one are becoming influencers and trying to get their near and dear ones to also see the change and adapt a healthy lifestyle that includes exercise, eating well, sleep and good rest. A whole new community of healthy living influencers are emerging all around us. Healthy Gupshups over good clean food, events, and workshops are coming into action. It’s amazing to gather with like-minded people to exchange healthy recipes, finding balance in your life, fitness, etc and this is only here to stay for the long term as people are getting more conscious.
  • Healthy Cocktails and Shots: For all those health conscious souls who also like their alcohol once in a way during a social gathering are now opting for healthy cocktails and shots made of healthy natural juices and drinking more responsibly.
  • Sitting is the new Smoking so walk 10,000 steps daily: If smoking was not bad enough to kill you, here is another lethal habit that can kill you-‘Sitting’. Sitting is known to increase belly fat which in turn is a recipe for disaster as it directly injures the heart. Hence, clocking 10,000 steps on a daily basis has been proved to be good and medically too doctors have accepted that this should be the daily norm.
  • Positive thinking: The quest to live healthy is also leading many to think positively in life. They are finding way to look good and care for themselves.

So if you are not on the health path, then the coming year is your chance to walk this path. Watch out for these trends and adopt those that you think suits you and always stay positive and happy.

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Be a happy and healthy eater

DE8AB426-13ED-4809-968D-650F639D3F41-9315-00001128AD2CB366_tmpWeekend is getaway time with our family, friends or colleagues. Some people think after doing strenuous workouts and crash dieting it’s time to relax over the weekend and relaxing means literally binging on outside food. More often than not, the thought process is –‘its only today so let me indulge…..I will make up for this binging over the week by sipping a meal or two’.

When Monday arrives, they are guilty of having indulged over the weekend. One needs to stop and notice these chain of events. There has to be a change in the behavior. Individuals’ need to realize that indulging in binge eating for two days and then feeling guilty and trying to rectify the situation does not work.

Hence it is said that ‘Mindful Eating’ is a must and the best solution. Mindful eating teaches us to simply observe thoughts, feelings and cravings for food. It enable us to change our behavior while we maintain our sanity and happiness

Here are Some Mindful eating tips-–

  • Multi-tasking while eating or watching television while eating always causes distraction or causes hurried eating. So switch off your phone, TV and Computer before eating.
  • Preferably adopt the cross legged posture Or sit At your usual dining place.
  • Try to eat sitting cross legged. You can do this even while sitting on a chair. Sitting cross legged on the floor and eating meals is an age old technique from our grandma’s days. (This helps to blood flow to the stomach area)
  • Calm your mind and body then start eating your meal. When your mind is calm and composed, you release the right amount of digestive juices which gives you better digestion.
  • If you are stressed or guilty while eating -stress hormone called cortisol is released which lowers our metabolic rate, prevent fat burning and help convert food to fat.
  • Take deep breath, calm yourself and get settled before eating.

While Eating-

  • Don’t be in a rush while eating and try to get up fast.
  • Start eating (preferably with your hands) and eat slowly.
  • Chew your food slowly
  • Use your entire mouth and do not just chew from 1 side of your Jaw.
  • While you still have food in your mouth don’t pick up another morsel from your plate.
  • Keeping food ready in your hands or in a spoon means you are eating fast and will ultimately this could lead to overeating.
  • Eat with your senses and think about how the food is nourishing you from within.
  • Savor every bit of what you eat, slowly and mindfully and you will naturally find your threshold. So be silence and attentive while you eat.
  • Prepare Food in smaller quantity. If number of People are less it helps to prepare lesser quantity and better by retaining nutrient value.
  • Always eat food that is freshly prepared. One should consume food within 3 hours of Cooking.
  • Don’t deep freeze cooked food.
  • Try eating with your non-dominant hand. If you’re a righty, hold your fork in your left hand when lifting food to your mouth whenever you eat outside in restaurant or party
  • Whenever you get the craving for a sweet – before opening the fridge or cabinet for the same, take a deep breath and ask yourself, “Am I really hungry?” Do something else, like reading or going on a short walk as that will help you to avoid any emotional extra eating under stress.

Let’s start to enjoy eating food rather than think of it as a task to complete. Remind the body of its own intelligence and its ability to self-regulate for you! Cultivate a sustainable, balanced and healthy approach to the way we eat, the way we look, and the way we live.

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Living Healthy with HIV – Reality or Myth

 

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Have you seen the latest#CondomEmoji campaign by Durex, the Global Sexual-well-being brand depicting an “Umbrella with Raindrops”? This was the unofficial safe sex emoji launched ahead of World AIDS Day today. It was an interesting campaign to communicate ‘Safe Sex’ among the young adults. The campaign called for putting a safe sex emoji on every smartphone in order to help young people communicate about safe sex. The campaign has trended both on Twitter and Facebook with supporters from over 160 countries backing the movement.

The survey findings noted while more than 60 per cent of young people surveyed admitted to being uncomfortable discussing safe sex, 72 per cent of respondents admitted that they found it easier to express emotions using emojis and more than three quarters admitted that they use emojis to discuss sex and relationships.

Why is this discomfort about talking of sex or sex related diseases such as HIV/Aids even in the 21st Century?
One of my earliest memories of AIDS would be the movie PHILADELPHIA where Tom Hanks sues his Company for being fired from his workspace for being HIV positive.

Whenever we hear the word AIDS or HIV the word itself it creates a lot of fear and makes one judgmental. This is not the case only among the lay man but also is the case equal judgment, not only among general public but also within the medical fraternity. Unfortunately more than a the disease, AIDS is considered to be a social stigma and a taboo.
It’s become imperative to understand why this stigma is attached to HIV/AIDS?

AIDS (Acquired Immunodeficiency Syndrome) as we all know is a syndrome caused by the Human Immunodeficiency Virus (HIV) which directly attacks the immune system of the patient leaving the body vulnerable to a host of infections. Aids is the last stage of HIV infection where the disease progresses and the body can no longer defend itself leading to more severe infections, malignancies and eventually death (if left untreated).
Let me try to look into the ways one can get infected with this Virus which are considered some of the main reasons for fear and stigma.

1. Unprotected sex- with an individual who is infected with HIV is the biggest cause of new HIV cases be it vaginal or anal sex. Oral sex also predisposes one to HIV if there are any cuts, ulcers or sores in the mouth. Wearing a condom is the easiest way to protect yourself and your partner against the disease. Unprotected Sex is more prevalent among young adults.
2. Blood transfusion with infected blood. This is one of the most unfortunate ways to contract the disease as the recipient is unaware of the blood being infected. It is always a good idea to make sure that the blood has been screened for HIV infection.
3. HIV infected mother can pass on the virus to her baby during pregnancy lactation or even delivery. These mothers can now take treatment to protect their babies.
4. Sharing razors or needles with infected people also puts you at risk of contracting the virus like in the case of drug abuse or needle prick in hospital.
In short the virus can be transmitted through infected blood, semen and vaginal fluids. In fact, when the disease first came to light in India, it was the sex workers and their clients who had the maximum prevalence followed by truck drivers.

The latest ‘DIPPER’ at night campaign where the Condom is disguised as the dipper is a great way to create awareness among truck drivers in India to frequent sex workers often.
But, honestly it’s not so bad as it’s been made out to be over the years. Currently, experiments are being conducted to find a cure for this disease. The good news in India is that we are seeing an overall reduction in HIV infections among the adult population.

According to more recent National AIDS Control Organisation data, India has demonstrated an overall reduction of 57 percent in estimated annual new HIV infections (among adult population) from 0.274 million in 2000 to 0.116 million in 2011.

HIV-data pic

India has the third largest number of people living with HIV in the world, according WHO.

LIVING WITH HIV / AIDS:

It’s not as bad. One can live with HIV.

The diagnosis is confirmed by a blood test and depending on the extent of severity of the immune deficiency, anti-viral medication is started which improves the number of immune cells which help fight infections and restore near normal life.

The medicines though expensive are distributed free of cost to patients at Government and NGO run clinics.Psychological help for not getting overwhelmed after the diagnosis, is also readily available. Confiding in a trusted person who won’t be judgmental. Judgmental helps in calming your nerves.

One must realize and believe that they can live to their potential  inspite of being HIV positive. Having social and emotional support is very essential, hence patients must not isolate themselves from their near and dear ones and f.amily and friends should also not ostracize the patient.

The Constitution of India prevents any discrimination against anyone having HIV and AIDS and neither is it a legal ground for dismissal from occupational services.

Patients living with HIV must maintain a healthy lifestyle just like diabetics or any other chronic disorders. Having a healthy diet and exercising regularly are a must to boost your immunity along with the medication. Till date HIV and AIDS has no cure but anti-retroviral therapy (ART medicines) are helping people live a healthy and happy life for almost 2 to 3 decades.

Currently, Art drugs have become ‘very good’ at controlling infection but patients need use the medication for life. If they stop the treatment, the virus rapidly replicates, eventually leading to the fatal AIDS disease.

Pregnant mothers have successfully delivered children without HIV with the help of anti-viral medication.
Lot of research by brilliant minds is being done around the globe to find more effective medicines and a cure.
HIV facts to know

• According to the WHO, more than 70 million people have been infected with HIV so far and about 35 million people have died of from the virus.

• In 2015, an estimated 36.7 million people were living with HIV and so far the infection remains incurable.

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Preparing for a 50 km Trail walk – What you need to remember and do

Marathon walking

Walking is one of the easiest things one can do. We all do it every day. But how does it feel when I say let’s walk 50 km in 18 hours! “Are you kidding me?” That’s exactly how I reacted when I came across the 50 km Trail Challenge. It is indeed a crazy bet!!

I have been into dancing and fitness for years. But, I never wanted to stop at just being fit. There has always been a kind of restlessness within me, an unreasonable desire to try out something new that I would remember for life and proudly tell my grandchildren about. That’s when I decided to push my limits and test my endurance and willpower, and there was ‘No way’ I could say a ‘No’ to this breath-taking Challenge – A 50 km Trail Challenge.

Apart from training, there are 2 most crucial things that we need to pay special heed to.

Nutrition and Hydration

Let’s check out what we need to do before, during and after the trail walk.

  • NUTRITION BEFORE THE TRAIL WALK (3 days prior)-

We need to keep our Glycogen stores ready. Glycogen is nothing but a storage form of Glucose (energy), which disintegrates to release glucose in the bloodstream when body demands energy.

The only way to build up the glycogen stores is to Carbo-load our body 3 days prior to the event (exactly how the marathoners do). Many people consider it as a “golden opportunity”. That’s simply because we have all the liberty to relish the foods which are otherwise considered “fattening”. You might think I am joking, but we need this to blow up our glycogen reserves, which would ensure sustained energy supply during the event.

It’s a complete carb-treat for 3 days! We need to have a mix of complex and simple carbs. We can enjoy Rice, Rotis, Potatoes, Sweet Potatoes, Fruits, Dry Fruits, Breakfast Cereals (Oats, Cornflakes, Wheat flakes, Muesli), whole wheat bread with Peanut Butter, Daliya (broken wheat), Idli, Dosas, Biscuits, Noodles, Whole Wheat Pasta, Spaghetti, Nachos, Tortillas. Go for tomato sauce in pasta/spaghetti/nachos instead of cheese sauce. Foods with cheese is acidic which might just slow down our body.

Acidic body equals to less Oxygen to the cells. Thus, along with carb-loading, we also need to make sure we keep our body alkaline. Oxygen breeds in an alkaline medium, and our cells need maximum Oxygen during this period. Quick ways to ensure alkalinity- Grab a glass of lemon water twice a day or simply sprinkle lemon over your food before you eat or go for a bowl of sliced cucumber during lunch and dinner. Stay off Naans and Tandoori rotis. Most importantly, we need to stay miles away from the road-side food or unhygienic food as we don’t want to fall ill few days before the event or ever.

  • HYDRATION BEFORE THE TRAIL WALK

3 days prior, we need to double our water intake. If you drink 3 litres on a regular basis, you got to drink 6 litres now. This is just to make sure our body cells are well hydrated and well energized.

  • NUTRITION DURING THE TRAIL WALK

Surprisingly, you don’t feel very much hungry during the walk as your primary focus is on walking and completing it. Now that doesn’t mean you should forget to eat. We need the sugar boost, we need the food! Carry dry munchies with you such as dry fruits, nuts, khakras, biscuits, cookies, rice puffs or wheat puffs, roasted chanas, peanuts, fox nuts (makhanas), soya nuts, energy bars, etc. and munch on them at regular intervals not only for energy but to prevent acidity and headache caused due to large meal gaps.

When you halt for breakfast/lunch/dinner, make sure you aren’t loading your body with too much food. It might just make you sluggish and sleepy, making it difficult for you to get going again. Ensure that you effectively follow the ‘Portion Control’ mantra rather than going overboard with eating.

  • HYDRATION DURING THE WALK

Though we don’t feel the hunger, our thirst center is very much active and we need to quench our thirst at regular intervals. It’s important that we don’t GULP down water but patiently SIP it.

Apart from plain water, we also need electrolytes (Sodium-Potassium) to prevent cramps/spasms while walking. Carry a small 250 ml bottle filled with ORS (electoral/ glucon D/ enerzal/ lemon water with salt) and make sure it lasts for the 10 km distance, which means we need not even over consume the electrolytes. Remember, moderation is the key.

NUTRITION AFTER THE TRAIL WALK

Now this feels Wow! It’s time to celebrate! It’s time to rest and recover. Along with carbs, we now need adequate good quality proteins as well.

Look out for a good mix of carb+protein in your meals-

Milkshakes or Fruit Smoothies, Paneer Roll or Paneer toast, Hummus with Pita bread, roasted Chicken or Chicken gravy with bread/rotis, Yogurt sprinkled with crushed nuts/chopped fruits/pumpkin seeds/sunflower seeds, Sprout Chaat with chopped veggies, Egg and Cheese toast, Grilled Fish with Boiled Potatoes and Salad, Bean rice (Rajma-Kidney Beans) with curd.

These are a few ways of ensuring that your muscles are well treated with proteins for recuperation and that your body is fuelled with a good power supply (carbs).

HYDRATION AFTER THE TRAIL WALK-

You can get your water intake back to normal, but make sure it doesn’t go below 3 litres.

12 glasses or 3 litres is what our body needs to stay hydrated even on a regular basis.

So folks, gear up for the Mega event of your life, feel the rush and say it out loud- “BE THE FORCE!”

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]