Post on 30-Mar-2016
description
Autumn 2013
HEALTH &
HAPPINESS 4 You Inactivity is killing us
Sitting is the
new Smoking
Dangers of Shisha smoking Walking reduces the risk of breast cancer Aircraft noise linked to heart attack
Ginger controls high blood sugar How to be a positive thinker
Want this magazine delivered to your home
Many readers have asked us to post this magazine to
their home address. To cover postage costs, please
send a yearly subscription of £10 with your full
address to:
H&H 4 YOU, 1 Stucley Road, Hounslow, TW5 0TN
Please send a cheque payable to 'Ajivan Health' Name:.............................................................................................. Address:..........................................................................................
......................................................................................................... .................................................Post Code.......................................
Tel. No......................................Email..............................................
C O N T E N T S Autumn 2013, Issue 11 5 - Food addiction
6 - Meditation and your genes
7 - Insufficient sleep - a public epidemic
8 - Computer eye strain
9 - Exercise to reduce arthritis
10 - Find out the sugar in your food
12 - Sugary drink and the risk of diabetes
13 - 5th Marlboro man dies due to smoking
14 - Healthe & Happiness in India
15 - Global 'tidal wave' of cancer
16 - Atul Kochchar's recepie
18 - Health & Happiness in Hounslow
How to get in touch
Editor: editor@ajivan.com Advertising enquiries: sales@ajivan.com Subscription enquiries: info@ajivan.com
Tel: 07850 374 595 Website: www.ajivan.com
HEALTH & HAPPINESS 4 YOU is a voluntary group dedicated to spreading the message of positive health and wellbeing. Disclaimer: The information available in this magazine is for general awareness only. It is NOT a substitute for the knowledge and judgment of qualified medical experts. We make no warranty as to the accuracy, reliability or completeness of this information. Should you have any medical condition, you are strongly advised to consult a qualified health care professional. Views expressed by our contributors are their own and we take no
responsibility for their views.
"Sitting is the new smoking"
This is the new health
mantra. It was coined by Anup
Kanodia, a physician and
researcher at the Centre for
Personalized Health Care at Ohio State University's
Wexner Medical Centre.
According to an Australian study published in
October 2012 in the British Journal of Sports
Medicine, every one hour of TV watching reduces a
person's life by 22 minutes, while every cigarette
shortens about 11 minutes of a smoker's life.
"The chair is out to kill us," says James Levine, an
endocrinologist at the Mayo Graduate School of
Medicine. Therefore, this issue focuses on walking.
It's simple. It costs no money and it's health benefits
are proven. It reduces the risk from breast cancer to
heart disease. The only thing it requires is the
determination. If you could find a friend to walk
along it is most enjoyable.
Vijay Rana
Editor, Health & Happiness 4 You
A documentary film
on your life The fascinating story of your life must be filmed for family, friends and coming generations. Watch it on TV, put it on YouTube or share it on social media.
Want a documentary film on your life by an experienced documentary film maker...
Call 07979 196 498 or Email: mystory@ajivan.com
Physical inactivity is killing us
Are you sitting a bit too comfortably? The facts show that physical inactivity is responsible for 17% of early deaths in the UK. In fact, what we’re looking at is an international epidemic. Physical inactivity causes 6% of deaths around the world, making it one of the top four global killers. Physical inactivity is the principle cause of a huge number of common health conditions including: • 10% of heart disease cases • 13% of type 2 diabetes cases • 18% of colon cancer cases • 17% of breast cancer cases. But that’s not all. Research reveals that being inactive: • increases your chances of developing cancer, heart disease or having a stroke by 25-30% • can take three to five years off your life. Being inactive puts a strain on the economy as well as health. Experts estimate it could be costing us in the UK up to £10 billion a year through sick days, health care costs and early deaths. If everyone in England got the message about being active it could prevent: • 36,815 people dying prematurely • 12,061 people going to hospital for emergency coronary heart disease treatment • 6,735 cases of breast cancer • 4,719 cases of colorectal cancer • 294,730 cases of diabetes.
Source: Walking Works - Summary Report by Ramblers and Macmillan Cancer Support 5 HEALTH & HAPPINESS 4 YOU
Photo by Gabi Helfert from Rotterdam
"Sitting is the
new smoking." Every one hour of TV watching reduces a person's life by 22 minutes, while every cigarette shortens about 11 minutes of a smoker's life.
"Sitting is the new smoking," says Anup Kanodia, a
physician and researcher at the Center for Personalized
Health Care at Ohio State University's Wexner Medical
Center. As evidence, he cites an Australian study
published in October 2012 in the British Journal of Sports
Medicine that compared the two pastimes. Every hour of
TV that people watch, presumably while sitting, cuts
about 22
minutes from
their life span,
the study's
authors
calculated. By
contrast, it's
estimated that
smokers
shorten their
lives by about
11 minutes per
cigarette.
"The chair is
out to kill us,"
says James
Levine, an
endocrinologist
at the Mayo
Graduate
School of Medicine. The human body was designed for
walking. But things have changed now. Scientists believe,
Americans now sit for more than half of their waking
hours. Sadly, the sitting position exerts forces on the body
that it's not built to accommodate. Our couch potatoes
today end up with a host of woes, including poor
circulation and assorted aches and pains.
We're not using much energy and burning many
calories when we're sitting still. Therefore, we are
accumulating extra pounds in our body. A person with a
desk job may burn 300 calories a day at work, says
Levine, but that same person might burn 2,300 calories a
day in a job that requires considerable physical effort.
Sitting at your desk for long hours can increase your
chances of getting a promotion — but also diabetes, heart
isease or even an early grave. A study published in the
journal Diabetologia in November 2012 analyzed the
results of 18 studies with a total of nearly 800,000
participants. When comparing people who spent the most
time sitting with those who spent the least time,
researchers found increases in the risks of diabetes
(112%), cardiovascular events (147%), death from
cardiovascular
causes (90%)
and death from
all causes
(49%).
How can this
happen? Sitting
has been shown
to suppress the
production of
an enzyme
called
lipoprotein
lipase, which is
essential for
turning bad
cholesterol into
good. Sitting
can also lead to
insulin
resistance and, therefore, trouble metabolizing sugar. So
prolonged sitting has a link to heart disease and diabetes.
Is there any way out? How can we cut down our sitting
hours? Levine has a treadmill at his desk that he strolls on
all day long. He made his own, but many models are
commercially available. Indeed, whole lines of furniture
have been developed to facilitate what experts call "active
sitting." There are simpler steps to take too — e.g., merely
increasing the number of steps you take during the day.
But can such small things really make a difference? A
study published last year in Diabetes Care showed you
can improve your glucose metabolism with a two-
minute walk every 20 minutes.
6 HEALTH & HAPPINESS 4 YOU
3,000 steps in 30 minutes 5 times a week
Moderate intensity walking means 100 steps per minute
The benefits of moderate physical
activity to general health and well-
being are well known. It is
recommended that people engage in
150 minutes per week of moderate
intensity physical activity,
equivalent to 30 minutes each day 5
times a week. Although pedometers
are widely used as a physical
activity monitoring tool, they are
unable to measure activity intensity.
Researchers have determined that
a rate of at least 100 steps per
minute achieves moderate intensity
activity. Therefore a simple
pedometer-based recommendation
of 3000 steps in 30 minutes can get
people started on a meaningful
exercise programme. The study is
published in the May 2009 issue of
the American Journal of Preventive
Medicine.
While being monitored for
oxygen uptake during walking on a
treadmill, 58 woman and 39 men
completed 4 6-minute sessions at
different treadmill speeds between
65 and 110 meters per minute. All
wore pedometers and their heart
rates were recorded. Participants
were monitored to determine
whether they had reached the
moderate-exercise level at a given
treadmill speed. From these data, the
researchers found that for men, step
counts associated with walking
were between 92 and 102 steps per
minute. For women, the range was
between 91 and 100 steps per
minute.
Although a main finding of this
study is that considerable error
exists when using pedometer step
counts, with only 50% of individuals
correctly classified as walking at
moderate intensity using step rate
alone.
Lead investigator Simon J.
Marshall, PhD, School of Exercise
and Nutritional Sciences, San Diego
State University, states, "We believe
that these data support a general
recommendation of walking at more
than 100 steps per minute on level
terrain to meet the minimum of the
moderate-intensity guideline.
Because health benefits can be
achieved with bouts of exercise
lasting at least 10 minutes, a useful
starting point is to try and
accumulate 1000 steps in 10
minutes, before building up to 3000
steps in 30 minutes. Individuals can
monitor their progress using a
simple pedometer and a wristwatch."
7 HEALTH & HAPPINES 4 YOU
Health & Happiness programmes at workplace increase productivity If you are an employer you need to introduce workplace health promotion programmes in your organisation. This can lead to significant increases in productivity -- and associated cost savings, reports a study in the October Journal of Occupational and Environmental Medicine. The researchers analyzed the productivity effects of a program in which wellness coaches provided telephone support to help employees address health problems or risks. The study used measures of lost work time including absenteeism as well as "presenteeism" -- time spent at work with reduced productivity. The programme led to a significant reductions in lost work time -- equivalent to about 10.3 hours in additional productive time per year. Savings averaged about $350 per participating employee, compared to similar workers who did not participate in the wellness programme. Effective health promotion programmes lead to savings in medical and
absenteeism costs.
Walking for an hour a day reduces the risk of breast cancer by 14 per cent Researchers from the American Cancer
Society have found that walking at least 7
hours per week is associated with a 14%
lower risk of developing breast cancer after
menopause.
The researchers looked at breast cancer
status and exercise levels in 73,615
postmenopausal women taking part in a
study begun by the American Cancer
Society in 1992. During the 17-year study,
4,760 of the women were diagnosed with
breast cancer. It was published early online
October 4, 2013 in Cancer Epidemiology,
Biomarkers, and Prevention.
Among the women who reported walking
as their only activity, those who walked at
least 7 hours per week had a 14% lower risk of
breast cancer compared to those who walked 3 or
fewer hours per week. The women walked at a
“moderate” pace – about 3 miles per hour. The most
active women – those who walked and did more
vigorous exercise – had a 25% lower risk of breast
cancer compared to the least active.
“Our results clearly support an association
between physical activity and postmenopausal breast
cancer, with more vigorous activity having a
stronger effect,” said Alpa Patel, PhD, leader of the
study and American Cancer Society strategic
director of Cancer Prevention Study-3. “Our
findings are particularly relevant, as people struggle
with conflicting information about how much
activity they need to stay healthy. Without any other
recreational physical activities, walking on average
of at least one hour per day was associated with a
modestly lower risk of breast cancer. More
strenuous and longer activities lowered the risk even
more.”
There are an estimated 570,000 people living with
breast cancer in the UK. Around 50,000 women and
400 men are diagnosed with breast cancer each year
and around 12,000 women and 80 men die from it.
Dr Hannah Bridges, senior information officer at
Breakthrough Breast Cancer, said: "Any activity that
raises your pulse reduces your risk - so regular brisk
walks are an easy and free way to get active."
Photo by Jan Giesen
Why good posture matters “Stand up straight.” That’s timeless advice we’ve probably all heard at one time or another. It’s worth heeding. Good posture is important to balance. By standing up straight, you centre your weight over your feet. Good posture also helps you maintain correct form while
exercising, which results in fewer injuries and greater gains. Good balance has many payoffs. Just walking across the floor or down the block requires good balance. So does rising from a chair, going up and down stairs, toting packages, and even turning to look behind you. Balance workouts address posture and balance problems with exercises that build strength where it counts and stretches that
loosen tight muscles. Quick posture checks in the mirror before and during balance exercises can help you get the most from your workout. Increasing core strength and flexibility can help you improve your posture noticeably in just a few weeks.
How to achieve good posture
- When sitting down, keep your chin parallel to the floor, your shoulders, hips, and knees at even heights, and your knees and feet pointing straight ahead. - Shoulders even (roll your shoulders up, back and down to help achieve this.) - Neutral spine (no flexing or arching to increase the curve in your lower back) - Arms at your sides with elbows straight and even - Abdominal muscles braced - Hips even - Knees even and pointing straight ahead - Body weight evenly distributed on both feet. Now ask yourself do you ever sit like this.
Let us know how Health & Happiness 4 You is helping you.The most inspiring story will be published in the next issue and will win this Nikon camera. write to: editor@ajivan.com
Ginger could control
high blood sugar Ginger could have the power
to help manage the high
levels of blood sugar
which create
complications for
long-term type 2
diabetes patients, a
University of
Sydney study
reports. The study
published in the
prestigious natural
product journal
Planta Medica,
revealed the potential
power of ginger to control
blood glucose by using muscle
cells.
Professor of pharmaceutical chemistry Basil
Roufogalis who led the research says ginger extracts
obtained from Australine grown Buderim Ginger
were able to increase the uptake of glucose into
muscle cells independently of insulin.
"The components responsible for the increase in
glucose were gingerols, the major components of
the ginger mass of roots or rhizome. The pharmacy
researchers extracted whole ginger rhizomes
obtained from Buderim Ginger and showed that one
fraction of the extract was the most effective in
reproducing the increase in glucose uptake by the
whole extract in muscle cells grown
in culture. In type 2 diabetic
patients, the capacity of
skeletal muscle to uptake
glucose is markedly
reduced. "It is hoped that
these promising results
for managing blood
glucose levels can be
examined further in
human clinical trials,"
said Professor
Roufogalis.
In many Indian homes it's
a common practice to have
finely chopped pieces of fresh
ginger on your dinner plate.
Ginger has been used for centuries in
Indian, Chinese and Arabic cuisine and medicine for
centuries to aid digestion, combat the common cold
and relieve pain.
Other medical uses of ginger include treatment of
bronchitis, heartburn, menstrual pain, nausea and
vomiting, upset stomach, diarrhoea and upper
respiratory tract infections (URTI).
Its powerful anti-inflammatory substances,
gingerols, make it an effective pain reliever and it is
commonly used to reduce pain and swelling in
patients with arthritis and those suffering from other
inflammation and muscle complaints.
Your daily natural tonic
Forever Living Aloe Vera Gel
For over 3,500 years the 'Healing Aloe Vera' has served the humanity. Find out the benefits for yourself: It improves your immune system, helps
digestions, joints & mobility also if you are prone to Eczema and Psoriasis
Buy online today www.aloe.co.uk or scan the QR Code
Phone: 07971 848 022
Lifestyle Improvement Plan Sign up and tell us how HNH4U is helping you to win this Nikon camera
Today many health conditions such as blood pressure, high cholesterol, heart disease, Type2 diabetes, and problems of mental health such as depression are mainly related to our unhealthy lifestyle. We can address these problems by improving our lifestyle. I promise to myself that by bringing the following changes in my lifestyle I can improve my health and wellbeing. Therefore, I will:
LOOK AFTER MY MIND
Keep smiling Deep breathe Be present where I am Train my brain through regular practice Observe, take notice and look around Keep learning new skills Notice the feelings such as anger, frustration and jealousy rising within me. Connect with family and friends Do something for others
LOOK AFTER MY BODY
Exercise at least 30 minutes a day or walk at least 5,000 steps a day Stand up and move around during TV breaks Not be a couch potato Not sit at one place for more than 30 minutes Keep moving within my office and house
LOOK AFTER MY DIET
Eat 5 pieces of fruits and vegetables Eat enough fibre - citrus fruits, oats, beans, lentils, wholegrain cereals Drink plenty of water Cut down on salt, sugar and saturated fats Limit alcohol and sugar-sweetened drinks - Colas and sugary fruit drinks Stop smoking immediately
-------------------------------------------------------------------------------------------------------------------------------------------------------------------
Signed ............................................................... Date....................................................
Tel No: ............................................................... Email: ................................................
Sign and keep this document with you for future reminder. Let us know what inspired you most in this magazine and what kind of change you intend to make in your lifestyle after reading the Health & Happiness 4 You.
The most inspiring email will win a latest digital camera.
HEALTH & HAPPINESS 4 YOU
www.healthandhappiness4you.com; Email: hnh4u@ajivan.com
Lifestyle Improvement Plan
Today many health conditions such as blood pressure, high cholesterol, heart disease, Type2 diabetes, and problems of mental health such as depression are occurring due to our inappropriate and stressful lifestyle. We can address these problems by improving our daily lifestyle.
We are doing an impact study. Let us know what inspired you most in this magazine and what kind of change you intend to make in your lifestyle after reading the Health & Happiness 4 You. The most inspiring email will win this latest digital camera.
Once you have signed the LIP let us know by email. The best email will win a digital camera.
HEALTH & HAPPINESS 4 YOU
www.healthandhappiness4you.com; Email: hnh4u@ajivan.com
Tell us how HNH4U is helping you
Sign up to win this Nikon camera
Cell phone and salt RAISE blood
pressure; yoga can LOWER it
High blood pressure is considered the "silent killer". It
affects approximately one billion people worldwide,
including one in three adults in the United States. In
England 32 per cent of men and 29 per cent of women
have high blood pressure or are being treated for high
blood pressure. As many as 5 million people in the UK
are walking around, undiagnosed, with high blood
pressure.
In May 2013, during the 28th Annual Scientific
Meeting of the American Society of Hypertension (ASH)
in San Francisco more than 200 new studies were
presented about hypertension. Some of the major studies
suggested that mobile phone calls may cause a rise in
blood pressure; yoga may lower it; and despite the need to
cut back on sodium to lower blood pressure, hypertensive
individuals may have an increased desire for saltier foods.
Mobile phone calls acutely increase blood
pressure As of December 2012, 87% of American adults had a
mobile phone. According to a recent study from doctors
G. Crippa; D. Zabzuni; A. Cassi; and E. Bravi of
Guglielmo da Saliceto Hospital, talking on those mobile
phones causes a significant rise in blood pressure. During
a phone call, blood pressure readings jumped significantly
from 121/77 to 129/82.
Systolic blood pressure rise was less drastic in patients
who were used to participating in more than 30 phone
calls per day. While the reason behind this is not known,
Dr. Crippa speculates two possible reasons: "The patients
who were more accustomed to phone use were younger,
which could show that younger people are less prone to
be disturbed by telephone intrusions."
Higher salt preference in hypertensive
people A new study shows that hypertensive individuals
actually prefer more salt in their food than do
normotensive (people with normal blood pressure levels).
The study of 44 adults aged around 73 years was
conducted by a team at Sao Paolo University in Brazil.
Initially, participants were given three pieces of bread
with varying amounts of salt on each. In this tasting, 68%
of hypertensive and 31% of normotensive patients
preferred the bread with the highest concentration of salt.
Fifteen days later, the patients underwent an identical
taste test -- the only difference being that other seasonings
had been added to the salted bread. In that case, only 14%
of hypertensive and 0% of normotensive patients
preferred the bread with the highest salt content. Not only
did this show that hypertensive patients prefer a higher
salt content, but that, across the board, use of other
seasonings diminished the preference for salt.
Yoga can lower blood pressure A study on the effects of yoga on hypertension
concluded that yoga can significantly lower blood
pressure. The 24-week study, conducted by Debbie L.
Cohen, MD; Anne Bowler, BA and Raymond R.
Townsend, MD of the University of Pennsylvania,
showed that people who practiced yoga 2 - 3 times per
week saw their blood pressure decrease significantly: an
average of three points for both systolic and diastolic
blood pressure, from 133/80 to 130/77. Participants who
only followed a controlled diet - and did not practice yoga
- saw only a decrease of one point, from 134/83 to
132/82.
What is systolic and diastolic blood pressure Blood pressure is measured in ‘millimeters of mercury’ (mmHg) and is written as two numbers. For example, if your reading is 120/80mmHg, your blood pressure is ‘120 over 80’. Every blood pressure reading consists of two numbers or levels. They are shown as one number on top of the other. The first (or top) number is your systolic blood pressure. It is the highest level your blood pressure reaches when your heart beats. The second (or bottom) number is your diastolic blood pressure. It is the lowest level your blood pressure reaches as your heart relaxes between beats.
Some of the Toxins Inhaled When
Hookah Smoking
Acrylamide causes nervous system damage
Acrolein is an irritant to nose, throat and eyes
Benzene cause cancer like leukaemia
Carbon Monoxide causes fatigue, chest pain,
dizziness, and inhibits oxygen intake
Nepthalene could damage red blood cells
Shisha or Hookkah is as dangerous as smoking cigarettes Britain's leading heart charity British Heart Foundation
warned of the dangers of shisha smoking as new data
reveals a dramatic rise in the number of shisha bars across
the UK coupled with widespread unawareness of the harm
it can cause. The warning was issued on last No Smoking
Day in March this year. Shisha is also known as hookah,
hubble bubble and narghile.
Freedom of Information data from 133 local authorities
in major towns and cities across the UK showed the
number of shisha bars had rocketed by 210% since the
year the smoking ban came into force. The figures show
there were 179 known shisha bars in 2007 compared with
556 now.
But under the romance exotic waterpipes and heady
smells of fruity flavours lies a familiar killer - tobacco.
The BHF also found that most people were unaware that
during a typical hour-long shisha
session one can inhale the same
amount of smoke as from more than
100 tobacco cigarettes. A total of 84 per cent
of respondents thought it was 10 cigarettes or fewer.
Contrary to popular belief, shisha is
as dangerous as smoking cigarettes The BHF medical director, Dr Mike Knapton, said:
“Don’t be duped by the sweet smell and wholesome
sounding fruity flavours, if you use shisha you are a
smoker and that means you’re putting your health at risk.
It’s linked to the same serious and life-threatening
diseases as cigarettes and there are added risks because
you often smoke it for far longer than you would a
cigarette and you’re also exposed to toxins from the wood
or charcoal used to burn the tobacco.”
Like cigarettes Shisha smoking is linked to heart
disease, cancer, respiratory disease and problems during
pregnancy. Yet more than one in ten (13%) UK adults the
BHF surveyed thought there were no health harms from
using shisha, and just 43 per cent knew shisha could
contain tobacco.
The Freedom of Information data showed 53% of local
authorities have – or have had - a shisha bar since 2007,
while more than 40% have seen a rise in the number of
shisha bars since the smoking ban came into force.
In a new study at UC San Francisco, published in
Cancer Epidemiology, Biomarkers & Prevention, a
journal of the American Association for Cancer Research
found that Hookah smokers were exposed to higher levels
of carbon monoxide, especially hazardous to those with
heart or respiratory conditions, and to higher levels of
benzene, long associated with leukaemia risk.
UC San Francisco research chemist Peyton Jacob III,
said, “People want to know if it is a lesser health risk if
they switch from cigarettes to smoking a water pipe on a
daily basis,” Jacob said. “We found that water-pipe
smoking is not a safe alternative to cigarette smoking, nor
is it likely to be an effective harm-reduction strategy.”
Another UCSF tobacco researcher Neal Benowitz, said,
“If you are smoking from a hookah daily, you are likely to
be at increased risk for cancer.”
The UCSF study included eight men and five women,
all of whom had previous experience smoking cigarettes
and using water pipes. Benowitz and Jacob had the
volunteers smoke an average of three water pipe sessions
or 11 cigarettes per day. Levels of benzene doubled in the
urine of Hokkah smokers. Occupational exposure to
benzene has been shown to increase the risk of
developing leukemia.
Furthermore, the researchers measured carbon
monoxide in the breath over 24 hours and found levels 2.5
higher after water pipe use in comparison to cigarette
smoking. Hookah users are smoking more than just
tobacco. Jacob said, “In addition to delivering toxic
substances from the charcoal and tobacco, the heat causes
chemical reactions in the mixture which produce toxic
volatile organic compounds (VOCs) and polycyclic
aromatic hydrocarbons (PAHs). Some PAHs are highly
carcinogenic and can cause lung cancer.”
15 HEALTH & HAPPINESS 4 YOU
Sarosh Zaiwalla brings Health & Happiness 4 You
To improve memory, concentration, and mental sharpness
Exercise, Exercise, Exercise
Looking to stop frequent bouts of
forgetfulness? Exercise turns out to
be an excellent way to protect and
enhance brain health, according to
the May 2013 issue of the Harvard
Men's Health Watch.
"There's a lot you can do to
prevent cognitive decline, or slow it
down, or recover memory function
that you might feel you have lost,"
says Dr. John Ratey, associate
clinical professor of psychiatry at
Harvard Medical School.
One key strategy is regular,
moderately intense exercise. It helps
maintain healthy blood pressure and
weight, improves energy, lifts mood,
lowers stress and anxiety, and keeps
the heart healthy, all of which
contribute to brain health.
Exercise also stimulates brain
regions that are involved in memory
function to release a chemical called
brain-derived neurotrophic factor
(BDNF). BDNF rewires memory
circuits so they work better. "When
you
exercise
and
move
around,
you are
using
more
brain
cells,"
says Dr.
Ratey,
who is
also the
author of
Spark: The Revolutionary New
Science of Exercise and the Brain
(2008). "Using more brain cells turns
on genes to make more BDNF."
BDNF isn't available in a pill.
Only the brain can make it, and only
with regular exercise. That means 30
minutes of moderate-intensity
exercise, ideally five days a week.
The threshold for brain benefit seems
to be raising your heart rate to 70%
of maximum. For men, the
maximum heart rate is roughly 220
minus age.
Exercising once or twice a week
is just not going to do it. "It's
probably good for your body," Dr.
Ratey says, "but it won't get you
there in terms of the cognitive
benefits. You also have to continue
to do it to continue accruing the
benefits."
We would like to appreciate the
leading solicitor Sarosh Zaiwalla
who has enthusiastically supported
our campaign of Health &
Happiness 4 You by sponsoring a
substantial part of this publication.
Mr. Zaiwalla founded Zaiwalla
& Co. Solicitors in April 1982
with offices in Chancery Lane,
London. Zaiwalla & Co is an
export firm and over the years has
exported millions of pounds worth
of legal services.
Over the years Mr. Zaiwalla has been involved in over
1200 International Energy, Maritime and Construction
Arbitrations in London and worldwide either as a
solicitor, Counsel, party-appointed Arbitrator or Sole
Arbitrator. He has acted for many prestigious clients
including the President of India, the Government of the
People’s Republic of China (PRC) and the Iranian
Government.
In 1998, Mr. Zaiwalla was made a Freeman of the City
of London by the Lord Mayor of the City of London. He
was also a member of the
International Court of
Arbitration of the ICC, Paris,
from 1990 to 2002.
In October 2002, Mr.
Zaiwalla was honoured on
India’s Annual National Law
Day 2002 by the Indian Prime
Minister for his outstanding
contribution to the field of
International Arbitration Law. In
May 2004, he had the honour to
be personally asked by His Holiness the Dalai Lama to
facilitate a dialogue with the Government of People’s
Republic of China (PRC) with a view to finding a
peaceful resolution relating to Tibet.
In October of 2007, Mr. Zaiwalla was invited by the
United Nations Secretary General Mr. Ban Ki Moon for
an extensive one-to-one consultation on issues relating to
World Order. There have been over 97 judgments
reported in English reports where Mr. Zaiwalla has acted
for one of the parties. A judgment is only reported if it
involves a substantial development in law.
POSITIVE PSYCHOLOGY Mastering the process of happiness
A 2013 analysis of 39
studies totalling more than
6,000 participants and
published in the journal BMC
Public Health found that
positive psychology
interventions were indeed
effective in enhancing
psychological well-being and
reducing depression.
Happiness isn’t a state
of mind, but a process
that must be worked at
and approached
methodically. Applying
some of the principles of
Positive Psychology has
helped more than a few
women reach their full
potential without apology or
fear.
Studies show that greater levels of workplace happiness
can help both workers and businesses flourish—one
reason a number of Fortune 500 companies have, in
recent years, begun to adopt Positive Psychology as a
management tool to foster greater employee satisfaction
and productivity.
How to develop positive
attitude at workplace Peggy Drexler, Ph.D., a research psychologist, Assistant
Professor of Psychology at Weill Medical College of
Cornell University, suggest some ways to acquire
positive attitude to success.
Focus on what you’re good at. Too timid to speak up
in meetings? Unable to think quickly on your feet?
Instead of laser focusing on your faults, or even
improving your workplace weaknesses, incorporate into
every workday something at which you excel: managing
others, say, or writing compelling briefs. Similarly,
instead of obsessing over a goal you didn’t reach, move
on and focus your energy on current successes, and ones
soon to come.
Practice small steps. Establish more attainable goals.
While long-term goals that take a while to achieve are
important and valid, balance them with incremental goals
along the way. When such smaller goals are reached,
celebrate—marking even small achievements will help
boost energy levels and focus.
Find the positive in coworkers, and avoid the
negative. If you’re faced with a workplace bully,
incorporating positive psychology into your workday
doesn’t mean “trying harder” to make the boss like you.
Instead, avoid confrontation and instead try seeking out
positive mentors, colleagues, or others whose work you
admire.
Mentor. According to positive psychology, altruistic
behaviour can help create lasting happiness. Selfless acts
of mentoring can therefore benefit you as they benefits
others. External research confirms this: Studies have
shown that those who serve as mentors within their
workplace report greater job satisfaction and
commitment.
Express thanks. The ability to express gratitude and
appreciation is an important part of positive psychology
and can easily be put in place at work, showing thanks to
the co-worker who filled in while you were sick or the
one who praised your efforts in a group meeting.
Seligman notes in his research that people who say thanks
or express gratitude are generally happier people. “When
we test people one week later, a month later, three months
later, they are happier and less depressed.” Recognizing
others’ contributions to your success can also help enforce
positivity and respect among other coworkers.
17 HEALTH & HAPPINESS 4 YOU
Retirees should be masters of their own destiny, and actively manage
and plan their free time to ensure a happy and fulfilling retirement.
This is the advice of Wei-Ching Wang of the I-Shou
University in Taiwan, leader of a study published in
Springer’s journal Applied Research in Quality of Life.
The study found that the effective management of free
time has a far greater impact on a retiree’s quality of life
than the amount of time the person actually has available
for leisure activities.
Wang and his team studied the responses of 454
Taiwanese retirees to understand if there is a link between
their management of free time and their overall quality of
life. The retirees were asked about the goals they set, their
general attitude towards it and how they schedule and
manage it.
Free time refers to those periods when people are under
no obligation and can decide for themselves what to do. It
is usually spent in leisure pursuits in order to relax after
experiencing stress, or to improve one’s health.
Several previous studies have revealed that leisure time
is important for older people, and that it has a positive
influence on their quality of life, happiness and sense of
peace. Other studies have also shown that a lack of
planning can create problems such as boredom and an
unhealthy sedentary lifestyle.
Compared to studies that focus on the management of
work and study time, very little has so far been done on
how retirees manage their free time. The current study is
therefore of importance, especially in light of an
increasingly aging population worldwide due to increased
longevity and declining fertility rates.
The phenomena of aging, along with
an increasingly aging population and
longer life expectancy, implies that the
overall amount of spare time available
to people is increasing. In Taiwan, for instance, nearly 10 percent of its
population of 2.44 million people are retired.
“Quality of life is not affected as much by the amount of
free time that a retiree has, but on how effectively the
person manages this time on hand,” says Wang.
“Therefore it is important to educate people on how to use
their free time more effectively to improve quality of life.”
Wang therefore advises that governments, community
centres and service organizations should consider the
introduction of guidance programmes or leisure education
that teach people the management techniques that they
need to schedule their free time better and to make the
most of their retirement life.
19 HEALTH & HAPPINESS 4 YOU
Aircraft noise linked to stroke and heart disease People who live near airports
and suffer from loud aircraft
noise might face a higher risks
of stroke, heart and circulatory
disease. A study of 3.6 million
residents near Heathrow Airport
suggested the risks were 10-20%
higher in areas with the highest
levels of aircraft noise.
The study published in the
British Medical Journal suggests
a higher risk for both hospital
admissions and deaths from
stroke, heart and circulatory
disease for the 2% of the study -
about 70,000 people - who lived
where the aircraft noise was
loudest.
The lead author, Dr Anna Hansell, from Imperial
College London, said: "The exact role that noise
exposure may play in ill health is not well
established. However, it is plausible that it might be
contributing - for example, by raising blood pressure
or by disturbing people's sleep. There's a 'startle
reaction' to loud noise - if you're suddenly exposed to
it, the heart rate and blood pressure increases."
The study covered 12 London boroughs in the
centre and west of the capital - and nine council
districts beyond London, including Windsor and
Maidenhead, Slough and Wokingham, where aircraft
noise exceeds 50 decibels.
The authors say fewer people are now affected by
the highest levels of noise (above 63 decibels) -
despite more planes being in the skies - because of
changes in aircraft design and flight plans.
The researchers - from Imperial and also King's
College London - adjusted their work in an effort to
eliminate other factors that might have a relationship
with stroke and heart disease, such as deprivation,
South Asian ethnicity and smoking-related illness.
They stressed that the higher risk of illness related
to aircraft noise remained much less significant than
the risks from lifestyle factors - including smoking, a
lack of exercise or poor diet.
Heathrow Airport's director of sustainability, Matt
Gorman, said: "We are already taking significant
steps to tackle the issue of noise. We are charging
airlines more for noisier aircraft, offering insulation
and double glazing to local residents and are working
with noise campaigners to give people predictable
periods of respite from noise. Together these
measures have meant that the number of people
affected by noise has fallen by 90% since the 1970s,
despite the number of flights almost doubling."
Sponsor 1,000 copies of this magazine and be a proud
community Health & Happiness Champion
To find out more contact 07850 374 595, 07979 196 498 or email: info@ajivan.com
Can there be a bigger act of charity than spreading the message of Health & Happiness within the community and now you can do it.
OSTERLEY PARK PHARMACY
OSTERLEY PARK PHARMACY
165 Thornbury Road, Osterley Park, Isleworth, Middlesex TW7 4 QG Tel: +44 (0) 20 8560 2683, Email: info@osterleyparkpharmacy.co.uk
OUR OPENING TIMES
Monday to Friday 9.00 a.m. to 6.00 p.m.
Saturday 9.00 a.m. to 1.00 p.m.
OUR RANGE OF SERVICES
Dispense Both NHS and Private Prescriptions
Electronic Prescription Service Free Repeat Prescription Collection Confidential Help and Advice Free Medicine Use Review Stop Smoking Clinic Emergency Contraception Supply Chlamydia Screening Minor Ailment Clinic
OTHER SERVICES
Aromatherapy and Massage Instant ID and Passport Photos
HS LAW SOLICITORS & NOTARIES
IMMIGRATION, NOTARY PUBLIC AND FAMILY LAW SPECIALISTS
HARI SINGH
M.A. (Westminster)
LL.M. (London)
Solicitor and Notary Public
Languages spoken: Punjabi, Hindi, Urdu and Gujarati
HS Law Solicitors & Notaries 90 A THE BROADWAY SOUTHALL MIDDLESEX, UB1 1QF
TEL: +44 (0)20 3264 2130, FAX: +44 (0) 3264 2131, DX 119579 SOUTHALL 3
WWW.HSLAWSOLICITORS.COM; EMAIL: INFO@HSLAWSOLICITORS.COM Regulated by the Solicitors Regulation Authority under Practice No: 444389
IMMIGRATION
►Personal Immigration ►Business Immigration ►Immigration Appeals ►Human Rights ►Nationality ►European Union ►Points-Based System
NOTARIAL
►Power of Attorney for worldwide use ►Affidavits and Sworn Statements ►Commercial Documents ►Property Documents ►Change of Name Deed
►Statutory Declarations
A premier brand for finest quality nuts & fruits
Research suggests if eaten in moderation nuts, low in saturated fats and rich in anti-oxidants, could help lower cholesterol.
Order now: 020 8843 1970
Ginni Enterprises Ltd
4 Gladstone Road, Middlesex, UB2 5BB, info@ginnis.co.uk; www.ginnis.co.uk
Atul Kochchar's Health & Happiness recipe
TAWA JHINGA Griddled Prawns
Tawa Jhinga or Jhinga Tawa Masala is a type of griddle cooking, which is carried out
on a flat iron disc. Tawa cooking is popularly known as TAK-A-TAK cooking northern
India and Pakistan. Serves: 4
Ingredients: 12 large head on prawns, cleaned
2 tbsp vegetable oil
1 tsp ajwain seeds
1 no green chilli, fine chopped
1 tsp grated ginger
1 medium onion, fine chopped
3 medium tomatoes, chopped
¼ tsp red chilli powder
1 tsp coriander powder
½ tsp turmeric powder
¼ tsp fenugreek leaf powder
¼ tsp garam masala
1 tbsp fine chopped coriander leaves
Mixed cress for garnish
Salt – optional
Method: Heat the oil in a pan, add ajwain (lovage family) seeds, when
seeds sizzle add the chopped onion and sauté until translucent.
Add ¾ of the chopped tomatoes and cook till tomatoes cooks to
saucy consistency. Add the cleaned prawns and sauté till they
curl up, then add the powdered spices and salt. Cook till prawns
are done and then add rest of the chopped tomatoes, fenugreek
powder and garam masala and sauté. Serve sprinkled with chopped coriander leaves and garnished with mixed cress.
Serve with Chapati.
OFFERING HEALTHCARE TO THE COMMUNITY
RIVERSIDE PHARMACY Ltd
PROVIDING NHS SERVICES FREE PICK UP AND DELIVERY SERVICE MEDICINE USE REVIEW MANAGED REPEAT PRESCRIPTION SERVICE FREE CONSULTAIONS NEW MEDICINE REVIEW (NMS) MANAGED LONG TERM CONDITIONS WELLBEING CONSULTATION ADVANCE COMPLEMENTARY THERAPY
OPEN 7 DAYS FROM 8 AM UNTILL 10.30 PM 1, Shrewsbury Park (off South Street), Isleworth, Middlesex. TW7 7DE
Tel: 020 8560 2181; Email: arun.sharma@hotmail.co.uk
MAYA FOODS Widest range of fresh fruits and vegetables
Finest quality of groceries All kinds of Hindu puja materials
Maya Foods: Serving the community with pride and
dedication 364-65 Stains Road, Hounslow, Middlesex, UK, TW4 5BD
Tel: 020 8577 6077, Email: mina.bhatt@hotmail.com