THE JOURNAL OF April-June 2012
HEALTH &
HAPPINESS
Soaking in the
Sunshine Vitamin How to improve your
grades in exams How toddlers behave
and learn better Overeating and
memory loss New "massage method"
to stop tooth decay Meditation helps in psychiatric problems
Health Miracles of Exercise
Should sugar be regulated like alcohol and tobacco
Atul Kochchar's Health & Happiness recipe
I recently spent a lot of time in India,
visiting some of the most fabulous
places from the magnificent temple
towns of Tamilnadu to the world
famous Mahabodhi temple in
Bodhgaya, where Buddha sat in
meditation to attain enlightenment and to discover the
middle-path to alleviate human suffering. India could be
crowded, chaotic and noisy, yet you might find places -
calm and quiet, unspoiled by waste and untouched by
vehicular pollution. One such place was Dhanushkodi, 14
km south of Rameswaram, the point where Lord Rama is
said to have built a bridge to cross over to Sri Lanka. You
could sit there for hours watching blue horizon, breathing
fresh air and soaking in the gentle sun.
Southall Health & Happiness Show: May I invite
all of you to this event at the Dominion Centre in
Southall on Sunday, the 20th May. You will have the
opportunity to learn how to save someone's life in the
event of a cardiac arrest. You will also have a Q&A
session with one of the UK's top cardiologists, Dr Sandy
Gupta. The event is organised in association with the
British Heart Foundation.
Vijay Rana Editor, The Journal of Health & Happiness
C O N T E N T S Spring, April - June 2012 Issue 6
04 - Overeating could cause memory loss
- Long hours of sitting is no good
05 - Vitamin D: The sunshine vitamin
06 - How tearjerkers make people happier
- Drink water in exams to improves grades
08 - Toxic truth about sugar
09 - Bollywood is fuelling alcohol craze
10 - 'Health Miracles' of exercise
12 - Rubbing toothpaste onto your teeth
13 - How toddlers behave and learn
14 - Diabetics have high blood pressure
15 - Music and art can boost stroke recovery
- Which type of Olive Oil
16 - Meditation reduces psychiatric disorders
17 - How to speed up stroke recovery
18 - Atul Kochhar's HNH recipe
How to get in touch
Editor: [email protected] Advertising enquiries: [email protected] Subscription enquiries: [email protected] Tel: 07850 374 595 Website: www.ajivan.com The Journal of Health & Happiness is a publication of Ajivan: The Society for Health & Happiness, a voluntary group dedicated to 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 health or medical condition, you are strongly advised to consult a qualified physician or other health care professional. Views expressed by our contributors are their own and we take no responsibility for their
views.
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Overeating doubles the risk of memory loss If you can't resist potato chips, cheesy burgers,
chocolate cakes, samosas and parathas, think again. A
new study from Mayo Clinic, Arizona, has found that
elderly people, aged 70 and over, who ate more calories a
day had a higher risk of a type of memory loss called mild
cognitive impairment (MCI).
Researchers surveyed 1,233 people aged 70 to 89. The
participants were free of dementia, but 163 had symptoms
of MCI. Participants self-reported their daily caloric
intake in a food questionnaire, and the researchers divided
them into three groups accordingly. The lowest-calorie
group consumed 600 to 1,526 calories per day, the middle
group ate 1,526 to 2,143 per day, and the highest-intake
group reported consuming between 2,143 to 6,000 calories
per day.
Those in the highest-calorie group were twice as likely
to have MCI as those eating less than 1,526 calories a day.
“The higher the amount of calories consumed, the higher
the risk of MCI,” says study author Yonas Geda. The
results of this study werr presented at the American
Academy of Neurology’s annual meeting in April.
MCI is a stage of cognitive decline between normal
age-related memory loss and Alzheimer’s dementia.
People with MCI have problems with memory and
thinking that are noticeable to others, but that don’t
interfere with everyday life. The condition can be a
precursor to Alzheimer’s, but not all cases of MCI
progress into full-blown dementia. According to a recent
Mayo Clinic Study of Aging, more than 6% of Americans
between the age of 70 to 89 develop MCI each year.
It’s unclear why the amount of calories we consume
may affect memory, but some scientists theorize that
excessive calorie intake may stimulate stress proteins in
the brain, which may contribute to memory loss.
“Excessive calorie intake is the key here. Excessive
intake is associated with thinking and memory,” says
Geda. “The good news is consuming calories in
moderation will not negatively influence memory. A
healthy diet may prevent memory loss as we age.”
An Australian study, published in the Archives of Internal
Medicine, has found that adults who sat for more than 11
hours a day had a 40 per cent increased risk of dying
within three years, compared with those who sat for fewer
than four hours a day.
The study of more than 220,000 NSW residents has
found the longer you spend sitting down the greater your
risk of dying early, even if you otherwise do regular
exercise.
Professor David Dunstan, from the Baker IDI Heart and
Diabetes Institute, said health workers usually focused on
trying to increase people's participation in sports, and
trying to get them to do at least half an hour of exercise
every day. "We need to think more about what we do with
the 15 hours of non-exercise wake time," he said.
Sitting can be detrimental for our health because when
we sit down there is an absence of muscle contractions,
explains Professor Dunstan. These contractions are
required for the body to clear blood glucose and blood fats
from the blood stream.
"Doing at least 30 minutes of physical activity each
day is still important but it's just as critical for people to
reduce their sitting time," Dr Hidde Van Der Ploeg from
Sydney University, the lead author of the study said.
He said the average adult spends 90 per cent of their
leisure time sitting down. "We sit while eating our
breakfast, we sit as we drive, we sit behind our desk all
day, we're always sitting down and this is a health risk."
Professor Dunstan said, "We need to take those
opportunities to stand up, while on transport, at work,
during our leisure time."
He acknowledged that sitting for less than four hours a
day was no mean feat. "It will require people to drastically
change, which is hard," he said. "But that's the goal."
4 THE JOURNAL OF HEALTH & HAPPINESS
Long hours of sitting could lead to early death
Q: Why do we need to sleep? A: We need sleep to create memories, think clearly and react quickly. Insufficient sleep hampers our ability to remember and reason.
Vitamin D: The sunshine vitamin "When the days are sunny, go out for a few minutes and expose your face and arms to the sunshine."
Leading medical
research charity Arthritis
Research UK is using the
first day of British
Summer Time to remind
groups at risk of vitamin
D deficiency to beat
Britain’s grey skies and
top up their levels of the
essential ‘sunshine’
vitamin.
The main source of
vitamin D is through the
action of sunlight on our
skin, hence its ‘sunshine’
nickname. It is essential
to help the body absorb
calcium from food and
low levels can cause
serious problems with
bone health. A lack of
vitamin D can result in
bone loss, impairment of
muscle function and an
increased risk of falls and
fractures, and Britain’s frequently grey skies, particularly
in winter months, may put millions of people at risk of
vitamin D deficiency.
The Arthritis Research UK recommendation follows the
CMO’s advice earlier this year. Those at risk include
people over the age of sixty-five; pregnant and
breastfeeding women, children aged six months to five
years old, and those who rarely go outside.
Pigmentation affects vitamin D synthesis and darker-
skinned people, such as those of South Asian or Afro-
Caribbean origin, are at greater risk of deficiency. It is
among these groups that the UK has seen recent cases of
children with rickets.
Arthritis Research UK Medical Director, Alan Silman,
explains: “Vitamin D is essential for strong, healthy
bones. Our advice to people is to ‘Step outside!’ as this is
the best way to get vitamin D. When the days are sunny,
go out for a few minutes and expose your face and arms to
the sunshine. Don’t allow your skin to go red, and take
care not to burn, particularly in strong sunshine and if you
have fair or sensitive skin. From June to August just
fifteen minutes is generally enough time.”
“The country may have changed its clocks to British
Summer Time but it will be a few more months before the
sun’s UV levels are strong enough over Britain for our
bodies alone to make enough vitamin D.
“In less sunny months, we recommend that people top
up the vitamin D in your diet by eating more oily fish such
as salmon, tuna, trout, mackerel, pilchards and sardines,
and foods ‘fortified’ with vitamin D, such as breakfast
cereals and some margarines. You could also consider
taking a vitamin D supplement.”
There is significant research to suggest that bone
strength starts at birth or even in the womb. Arthritis
Research UK is currently funding research at
Southampton University to prove that giving vitamin D
supplements to pregnant women who are deficient in the
vitamin can increase the bone density of their babies at
birth and reduce the risk of their babies developing
osteoporosis in later life.
For more information about vitamin D and bone health
visit www.arthritisresearchuk.org. If you are concerned
about your levels of vitamin D visit your GP.
5 THE JOURNAL OF HEALTH & HAPPINESS
How tearjerkers
make people
Happier
People enjoy watching tragedy movies like 'Titanic' or
Veer Zara because they deliver what may seem to be an
unlikely benefit: tragedies actually make people happier
in the short-term. Researchers found that watching a
tragedy movie made people happier by bringing attention
to some positive aspects in their own lives. “Tragic
stories often focus on themes of eternal love, and this
leads viewers to think about their loved ones and count
their blessings,” said Silvia Knobloch-Westerwick, lead
author of the study and associate professor of
communication at Ohio State University.
The key is the extent to which viewers thought about
their own relationships as a result of watching the movie.
The more they thought about their loved ones, the greater
the increase in their happiness. Viewers who had self-
centered thoughts concerning the movie – such as “My
life isn’t as bad as the characters in this movie” – did not
see an increase in their happiness.
Knobloch-Westerwick said this study is one of the first
to take a scientific approach to explaining why people
enjoy fictional tragedies that make them sad.
“Philosophers have considered this question over the
millennia, but there hasn’t been much scientific attention
to the question,” she said. The study published in the
journal Communication Research, involved 361 college
students who viewed an abridged version of the 2007
movie “Atonement,” which involves two lovers who are
separated and die as war casualties. Before and after
viewing the movie, the respondents were asked several
questions which measured how happy they were with
their life.
After the movie, participants rated how much they
enjoyed the movie and wrote about how the movie had
led them to reflect on themselves, their goals, their
relationships and life in general. What people wrote about
was a key in understanding why people enjoy viewing
fictional tragedies, Knobloch-Westerwick said. “People
seem to use tragedies as a way to reflect on the important
relationships in their own life, to count their blessings,”
she said. “That can help explain why tragedies are so
popular with audiences, despite the sadness they induce.”
Drinking water in exams may improve your grades by up to 10%
Students who drink water
during exams may improve
their grade by keeping
hydrated, says a study led by
Chris Pawson from the
University of East London and
Mark Gardner from the
University of Westminster.
Their findings were presented
on April 18 at the British
Psychological Society Annual Conference in London.
The researchers observed 447 psychology students at
the University of East London. They found that only 25%
of the students brought a bottle of water to the exam hall.
Second year students were much more likely to bring a
bottle of water into the exam than those in the first year of
university - 31% did so compared with 21% of the first-
year students. The researchers say
that foundation students who
drank water could expect to see
grades improved by up to
10%.This improvement was 5%
for first-year students and 2% for
second years. Across the group,
the improvement in marks was
4.8% for water-drinking exam
candidates.
Dr Pawson said that there was a possibility that water
consumption may have a physiological effect on thinking
functions that resulted in improved exam performance. He
also proposed the possibility that consuming water may
alleviate anxiety, which is known to have a negative
effect on exam performance. 6 THE JOURNAL OF HEALTH & HAPPINESS
The toxic truth about sugar
Should sugar be regulated like alcohol and tobacco Like cigarettes it is readily available; like alcohol it is
highly addictive and like tobacco one has an irresistible
craving for it, so why shouldn't sugar be regulated and
controlled like tobacco and alcohol, asks a team of
scientists at the University of California, San Francisco.
In an opinion piece called “The Toxic Truth About
Sugar”, published in the February 1 issue of the science
magazine Nature, Robert Lustig, Laura Schmidt and
Claire Brindis have argued that sugar has much more than
“empty calories.” They argued: “There is nothing empty
about these calories. A growing body of scientific
evidence is showing that fructose can trigger processes
that lead to liver toxicity and a host of other chronic
diseases. A little is not a problem, but a lot kills —
slowly.”
Almost a decade ago average individual consumption
in the UK was 1.25lbs per week. And it has grown since
then. According to the American Heart Association an
average US adult consumes 22 teaspoons of sugar a day.
Across the world the sugar intake has tripled in the past
50 years. The authors argue that the increase has helped to
create a global obesity pandemic that contributes to 35
million annual deaths worldwide from noninfectious
diseases including diabetes, heart disease and cancer.
They have suggested a series of higher taxes on sugary
foods and controlling sales to children under 17.
These ideas may look preposterous now but Prof.
Lustig in a television interview argued that decades ago
the idea of a ban on passive smoking looked equally
inconceivable. Emphasising the metabolic effects of sugar
Lustig, a professor of pediatrics and director of the
Weight Assessment for Teen and Child Health (WATCH)
program at UCSF, said, “Sugar is toxic beyond its
calories...Excess sugar can alter metabolism, raise blood
pressure, skew the signaling of hormones and damage the
liver — outcomes that sound suspiciously similar to what
can happen after a person drinks too much alcohol."
Some countries, including France, Greece and
Denmark, levy taxes on sugar laden sodas, and the
concept is being considered in at least 20 U.S. cities and
states. The team has also suggested government
intervention, similar to alcohol and tobacco, to reduce the
consumption of sugar. When obesity and diabetes are
becoming major global health concerns, policy makers
will have to think about levying special taxes, controlling
access and tightening licensing requirements on vending
machines that sell high sugar products in schools and
other workplaces.
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Boollywood is fuelling alcohol craze among Indian teenagers At present, on an average, Indians take their first sip of alcohol at the age of 19
compared to 28 in the 1990s. Experts say soon it will come down to 15 years.
Whenever a Bollywood hero fails
in love, loses his mother, is thrown
out of school or sacked from his
job, the first thing he does to
drown his sorrow is to pick up a
bottle of scotch and guzzles it in
one go. Then wandering
unsteadily on the streets, he sings
a heartbreaking song. For decades
Bollywood films have been
promoting such irresponsible
drinking - sending a message that
bottle is the way out for any
problem in life.
Now a new study presented at
the World Congress of Cardiology
in Dubai, has blamed Bollywood
movies for directly influencing the drinking habits of
India's adolescents. Fifty-nine popular Bollywood movies
were coded to record the number of alcohol use
occurrences and 3,956 adolescents were then asked if they
had seen these movies.
Overall 10% of the students (aged between 12-16 years)
surveyed in the study had already tried alcohol. But
students who had seen the greatest number of alcohol use
occurrences in these movies - were found to be 2.78 times
more likely to have tried alcohol compared with those
who were least exposed.
"These results show that exposure to alcohol use
depictions in Bollywood films is directly associated with
alcohol use among young people in India," said Dr GP
Nazar from Health Related Information Dissemination
Against Youth (HIRDAY). "While alcohol advertising is
banned in all Indian media and scenes that justify or
glorify drinking are not allowed in Bollywood films, there
is no dedicated health legislation that prohibits the
depiction of alcohol in these films and there is a clear need
for an immediate alcohol control policy," he added.
Meanwhile, the average age of alcohol consumption in
India has been constantly falling by nearly nine years over
the past decade. At present, on an average, Indians take
their first sip of alcohol at the age of 19 compared to 28 in
the 1990s. Soon, experts say it will come down to 15
years. Nearly 62.5 million people in India drink alcohol
with the per capita consumption being around four litres
per adult per year. For every six men, one woman drinks
alcohol in India. A WHO study recently said families with
frequent drinking husbands in New Delhi spend up to 24%
of family income on alcohol.
Bollywood films are hugely popular among the South
Asian youth in the UK. Campaigners say that there should
be a similar study in the UK, how irresponsible portrayal
of alcohol consumption is influencing the drinking
behaviour of the South Asian youth in the UK.
-----------------------------------------------------
Snacking on raisins may lower blood pressure A new study presented at the American College of
Cardiology's 61st Annual Scientific Session has found that
if you have slightly higher than normal blood pressure --
known as prehypertension -- consider eating a handful of
raisins.
In this investigation, Dr. Harold Bays, MD, medical
director and president of Louisville Metabolic and
Atherosclerosis Research Center (L-MARC), and his team
conducted a randomized controlled clinical trial to
compare the blood pressure effect of eating raisins versus
other snacks in 46 men and women with prehypertension.
Participants were randomly assigned to snack on raisins or
pre-packaged commercial snacks that did not contain
raisins, other fruits or vegetables but had the same number
of calories per serving three times a day for 12 weeks.
Data analyses found that compared to other snacks,
raisins significantly reduced systolic blood pressure at
weeks 4, 8, and 12, ranging from -4.8 to -7.2% or -6.0 to -
10.2 mmHg (p values <0.05). While pre-packaged snacks
did not significantly reduce systolic or diastolic blood
pressure at any study visit.
The study did not identify how raisins lower blood
pressure. However, raisins are high in potassium, and have
fiber, polyphenols, phenolic acid, tannins and
antioxidants. 9 THE JOURNAL OF HEALTH & HAPPINESS
Dr Hilal Fareed on 'Health Miracles' of physical activity and exercise
'Do qadam tum bhi chalo, Do Qadam ham bhi Chalen,
Manzilen phir pyar ki aaengi chalte chalte'
(If you walk a few steps, And I walk a few steps, Together
we shall reach …The destination!)
In this 1972 Bollywood hit the two souls in love are
vowing and urging to walk a few steps; they suggest that it
is only by stepping out that the final destination of
fulfilment can be reached. How true this is – both in love
and in life! And, for those friends who do not have a
poetic disposition, even if the metaphor is ignored and
only the literal meaning is taken – the proposition remains
equally valid. The physical act of taking a few steps can
change your life! How Exercise Effects Health The World Health Organisation (WHO) has identified
lack of Physical activity as the fourth leading factor for
global mortality causing an estimated 3.2 million deaths
globally every year. Physical Activity is important at all
ages but is often forgotten as we get older. Modern
Medical Science associates so many benefits to exercise
that it is sometimes referred to as a ‘Miracle’ or a
‘Wonder Treatment’.
Heart and Circulation (Cardiovascular) - Exercise
increases the size and strength of heart muscle making the
heart do the work (of pumping blood to various parts of
the body) more efficiently. It also increases the number of
red blood cells which improves the oxygen carrying
capacity of the blood. The density of blood vessels
(capillary bed) surrounding organs and tissues
also increases with exercise as more branches develop
leading to a better distribution of ‘oxygen loaded blood’
to vital parts of the body.
High Blood Pressure - Exercise helps to reduce high
blood pressure. Regular physical activity makes the heart
stronger. If your heart has to work less in order to pump
blood, the force on your arteries decreases and your blood
pressure is lowered. Becoming active can lower your
blood pressure by 5 to 10 millimetres of mercury. If you
have a normal blood pressure, exercise can prevent it from
rising as you get older. Regular physical activity can also
help in maintaining a healthy weight, which in itself is an
important way to control blood pressure. People who have
high blood pressure are more likely to have a stroke or
heart attack. It takes one to three months for regular
exercise to have impact on blood pressure and the benefits
last only as long as the exercise is continued.
Cholesterol - Exercise can help improve the balance of
your cholesterol. There are two types of cholesterol – low-
density lipoprotein or LDL (often called bad Cholesterol)
and high-density lipoprotein or HDL (often called good
Cholesterol). High levels of LDL and low levels of HDL
are associated with a higher risk of heart disease. There is
good evidence that regular exercise increases the levels of
HDL and decreases the levels of LDL.
Heart Disease and Stroke - People who maintain an
active lifestyle have a 45% lower risk of developing heart
disease compared to sedentary people. Studies suggest
that physical activity lowers the risk of stroke. Recent
studies also indicate that exercise performed under
medical supervision can be helpful in select patients of
stable heat failure. Inactive people have almost double the
risk of dying from heart disease compared with people
who are active. For people who don't do any exercise at
Did you Know? If you are in Europe
you can dial 112 to reach the
emergency services as you dial
999 in the UK.
all, even doing a little activity can significantly reduce
their risk of cardiovascular disease. Patients who modify
their lifestyle after heart attack to include regular exercise
have improved rates of survival and patients who remain
sedentary have the highest risk of dying early.
Lungs and Respiration - Exercise strengthens the
muscles involved in breathing. It increases the capacity of
the lungs so more oxygen can be taken in with each
breath. Exercise also leads to an increase in the number of
capillaries within the air sacs (alveoli) of the lungs
resulting in an increase in the efficiency of gaseous
exchange.
Brain and Emotions - Research shows that exercise can
cure many mental and neurological conditions. Exercise
improves blood flow to the brain and it helps the release
of certain chemicals called
neurotransmitters which are vital for
the function of brain. It also
enhances formation of brain cells,
helps development of connections
between cells and promotes
efficiency of signal transmission
across them.
Mood - Exercise, through the
effects of neurotransmitters,
improves mood, helps you feel
happier, improves self-esteem,
increases the sense of satisfaction
and gives you a feeling of energy. Stress and anxiety related disorders
- Regular exercise reduces stress and
improves your ability to cope with it.
It can also help to reduce anxiety,
phobias, panic attacks and anger.
Sleep - Exercise done during the daytime or early
evening can help you sleep better.
Depression - Regular exercise can cure mild depression
and can reduce it when the depression is severe. Many
researchers believe that in certain types of depression
exercise can be as effective as antidepressant medication
and cognitive behaviour therapy.
Dementia - There is growing body of evidence to
suggest that regular physical activity can prevent some
types of dementia and in patients who have dementia it
can improve mobility and reduce deterioration.
Bones, Joints, Ligaments and Muscles - As we grow
older our bodies change. The density of our bones
decreases making us more susceptible to fractures. Due to
a decrease in our activity levels the size of our muscles
and their strength also decreases; tendons and ligaments
become less elastic affecting our co-ordination. These
changes make us more prone to overuse injuries and falls.
To add to all this, due to the inflammatory and
degenerative changes, our joints also become painful and
stiff.
Back Pain - Eight out of ten people have back pain at
some point in their life. People who do not indulge in
exercise are more likely to have back pain than people
who do. Exercise is one of the important modalities of
treatment for chronic back pain. It helps back pain by
increasing muscle strength and endurance and by
improving flexibility.
Osteoporosis - This is a condition that makes bones
brittle, thin, and easier to break. Osteoporosis is a natural
aging process, starting earlier in women than in men.
Regular weight bearing exercises can help slow the
process of osteoporosis by preventing bone loss and
making the bones stronger.
Arthritis - Arthritis is a term used for a variety of
conditions in which joints become painful and stiff; most
prevalent of these is the degenerative or mechanical
arthritis commonly known as 'Osteoarthritis'. Exercise
helps improve flexibility and muscle strength leading to
better function and long term relief of pain. It also helps in
early recovery after major surgical procedures like joint
replacements. Chronic Diseases
Overwhelming evidence from a variety of
sources links many chronic diseases
prevalent in the modern world to lack of
physical activity and inappropriate diet.
These include coronary artery and heart
disease, high blood pressure, diabetes,
metabolic syndromes and some cancers.
Diabetes - Over 2 million people in the UK
have Diabetes. Physical activity can help in
lowering the risk of developing non-insulin
dependent or Type 2 Diabetes. In people who
already have diabetes Physical exercise can
control blood sugar levels and protect from
serious long term complications.
Obesity and Weight - Being physically
active helps to reduce body fat by building
or preserving muscle mass and improving the body's
ability to use calories. Moderate exercise improves
physical fitness and helps in preventing weight gain and
obesity. When moderate to high intensity exercise is
combined with proper diet, it can help in losing weight.
Cancers - Physically active people are less likely to
suffer from certain types of cancers. Evidence suggests
that exercise protects against colon cancer and against
breast cancer in women. Physical activity may also help
prevent lung and uterine cancers. In patients who are
cancer survivors physical activity improves physical
fitness and promotes a better quality of life.
Other Benefits - There are numerous other benefits of
Physical activity. It may have a positive influence on our
immune, digestive, hormonal, enzymatic and several other
functions. Some of the effects are proven and others are
being studied. It is not possible to discuss all these in a
small article like this one.
11 THE JOURNAL OF HEALTH & HAPPINESS
Dr Hilal Fareed
Consultant Orthopaedic Surgeon
West Middlesex Hospital
THE RESEARCHER´S TOP TIPS
• Use toothpaste at least twice a day,
after breakfast and before going to
bed.
• If necessary, brush a third time or
rub on some toothpaste instead.
• If you have problems with cavities,
choose a toothpaste with a higher
fluoride content.
• Avoid rinsing out the toothpaste
with water.
New "massage method" quadruples
protection against tooth decay “Rubbing toothpaste onto your teeth increases the fluoride protection by 400%.” Massaging your teeth with a finger
after every meal is a common
practice in India. In fact, before the
introduction of toothpaste, most
Indians used, and many still use,
various kinds of tooth powders and
rubbed it onto their teeth with a
finger. Interestingly, now western
researchers are suggesting a similar
practice.
If you really want to avoid
cavities in your teeth, try massaging
them with a high-fluoride
toothpaste after lunch. “Rubbing
toothpaste onto your teeth increases
the fluoride protection by 400%,”
says lead researcher Dr Anna
Nordström from the Sahlgrenska
Academy at the University of
Gothenburg, Sweden.
Eight years ago a new brand of toothpaste was launched
in Sweden with more than three times as much fluoride as
standard toothpaste. Researchers have now performed the
first scientific evaluation of the effect of this “high-
fluoride toothpaste”.
Four times better results
In the study, 16 volunteers tested a
variety of brushing techniques, using
either high-fluoride or standard
toothpaste, and brushing either two
or three times a day.
“The study revealed that those who
used a high-fluoride toothpaste three
times a day had four times better
fluoride protection in the mouth than
those who used standard toothpaste
twice a day,” says Nordström.
Rub your teeth after lunch Also tested was a new method
developed in collaboration with
professor Dowen Birkhed, which
Anna Nordström explains, “Rubbing
the front of your teeth with
toothpaste can be an easy way of
giving your teeth a third “shot” of
fluoride during the day, after lunch for example. But this
should not replace brushing with a fluoride toothpaste
morning and evening.”
Daily use is essential There is strong scientific evidence that daily use of
fluoride toothpaste has a pronounced preventive effect.
The study was published in Acta Odontologica
Scandinavia.
Health & Happiness Art
Amisha says: "I have eaten my 7 pieces of fruits and veg, have you." If you are under 12 years of age, we
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12 THE JOURNAL OF HEALTH & HAPPINESS
Low cost aspirin may reduce the risk of some cancers In three new studies published in the Lancet, researchers
from the University of Oxford say a daily dose of aspirin
can reduce people’s risk of developing a variety of cancers
and also lower the chance of their cancer spreading.
The studies looked at patients who were participating in
several long-term, randomized trials on the effect of daily
low-dose aspirin (75 mg to 300 mg) for the prevention of
heart disease. The researchers examined how many of the
participants went on to develop cancer. In one study,
patients taking aspirin had a nearly 25% lower risk of
cancer after five years, compared with those taking a
placebo. That translated into a 15% lower risk of dying of
cancer during the study period; after five years, the risk of
death was 37% lower in patients who remained on aspirin.
In another study, which included five large trials in Britain
that followed patients over an average of 6.5 years, aspirin
users enjoyed a 36% lower risk of developing metastatic
cancer and a 46% reduced risk of being diagnosed with
colon, lung or prostate cancer.
A third study, published in Lancet Oncology, looked at
findings from observational studies and found that regular
use of aspirin reduced the long-term risk of several
cancers and prevented the metastasis of tumors. Taken
together, the findings are the first to show the benefits of
aspirin in lowering cancer risk in short periods of time.
“These findings add to the case for use of aspirin to
prevent cancer, particularly if people are at increased
risk,” lead researcher Dr. Peter M. Rothwell, a professor
of neurology at the University of Oxford.
The benefits of the low-cost therapy have to be
balanced with its risks, however, which include
gastrointestinal bleeding. That type of evidence is what
some experts are still waiting for. “I think he’s on to
something. I just want to be cautious, and I don’t want to
exaggerate,” Dr. Otis W. Brawley, chief medical officer
and executive vice president of the American Cancer
Society, told the New York Times. “I’m not ready to say
that everybody ought to take a baby aspirin a day to
prevent cancer.”
Still, the idea that an inexpensive and relatively safe
medication can prevent a range of cancers is powerful,
and the results should launch a deeper look into aspirin’s
potential chemoprotective effects. Whether such trials will
be undertaken is another matter, considering the expense
of clinical trials and the lack of profitability of generic,
over-the-counter aspirin.
Toddlers behave and learn better when parents respond positively to their attention-seeking Toddlers often employ various tricks to draw your
attention. They might cry, make irritating noise, kick a
ball at you while you are watching your favourite soap to
seek your attention. In fact, that is their way to say, "look
at me". If you react annoyingly or angrily you might be
slowing down their collaborative and learning skills.
New research published in the journal Child
Development suggests that toddlers whose parents have
consistently responded positively to their attention seeking
attempts are more eager to collaborate and learn.
Collaboration in toddlers has been linked to the
acquisition of social rules and norms later in childhood.
The study was carried out at Concordia Universty's
Department of Psychology and the Centre for Research in
Human Development.
During the study, parent and child were put in the same
room and the parent was asked to complete a long survey
with questions that required attention and focus. This
usually provoked attention-seeking behaviour in the child.
Some toddlers pointed at and shared objects with their
parent, laughed and smiled while talking to the parent, and
used phrases like, "excuse me, mummy." This constituted
high-quality behaviour in the researchers' eyes. Low-
quality attention-seeking behaviour was shown by
toddlers who cried, screamed, or even took the parent's
pen and threw it across the room.
"The study shows it is important to encourage positive
or high-quality, attention-seeking in toddlers because it
predicts their motivation to collaborate and participate in
skill building activities", says lead author Marie-Pierre
Gosselin. 13 THE JOURNAL OF HEALTH & HAPPINESS
Wasteful spending on diabetes may 'bankrupt' the NHS
A new report published in the journal Diabetic Medicine says that the NHS’s annual spending on diabetes
in the UK will increase from £9.8 billion to £16.9 billion over the next 25 years, a rise that means the NHS
would be spending 17% of its entire budget on the condition. The report suggests that 80% of the NHS's
£9.8bn annual UK diabetes bill goes on the cost of treating complications - many of which are preventable
with health checks and better education. According to the report, the total cost associated with diabetes in the
UK currently stands at £23.7 billion and is predicted to rise to £39.8 billion by 2035/.
Barbara Young, Chief Executive of Diabetes UK, said, "This report shows that without urgent action, the
already huge sums of money being spent on treating diabetes will rise to unsustainable levels that threaten to
bankrupt the NHS. But the most shocking part of this report is the finding that almost four fifths of NHS
diabetes spending goes on treating complications that in many cases could have been prevented."
Half of the
people with
diabetes have
high blood
pressure
Diabetes UK has issued a warning about the hugely
damaging effect of high blood pressure, as a new analysis
reveals that half of the people with the condition are not
meeting their blood pressure target.
Just 50.7 per cent of people with diabetes met this target
during 2009/10, according to the analysis, which has
barely improved since the previous year when 50 per cent
of people met the target. This is despite the fact that high
blood pressure increases the risk of diabetes-related
complications such as heart disease, kidney failure and
stroke.
Identification and control: We have used National
Diabetes Audit information about England, but if the
percentage was mirrored across the UK then it would
mean that more than 1.4 million of the 2.9 million people
with diabetes have high blood pressure. In contrast, just 30
per cent of the general population is estimated to have
high blood pressure.
A recent survey by Diabetes UK showed that most
people with diabetes (91 per cent) are getting the annual
blood pressure check that is part of our 15 healthcare
essentials that every person with diabetes should receive.
However, once people with high blood pressure have been
identified, not enough is being done to help them bring it
under control. This could include medication, as well as
support in improving diet, losing weight if needed and
stopping smoking.
"Extremely worrying":Barbara Young, Chief
Executive for Diabetes UK, said, "Given the link between
blood pressure and diabetes-related complications such as
stroke, kidney failure and
heart disease, it is extremely worrying that half of the people
with diabetes have high blood pressure. People with diabetes
need to be aware that high blood pressure can have a
hugely damaging effect on their health.
A top priority: "We need to get the message across that
if you have diabetes then not only should you be aware of
your blood pressure, but if it is high then reducing it
should be one of your top priorities.
"It is also important that healthcare professionals realise
that measuring the blood pressure of people with diabetes
is the start of the process rather than the end of it. Once
people with high blood pressure are identified, healthcare
professionals then need to work with that person to bring
it down to an acceptable level."
Blood pressure targets: For someone without diabetes,
their blood pressure should be no higher than 140/85 but
when you have diabetes (or if you have had a heart attack,
stroke or coronary heart disease) your blood pressure
should be no higher than 130/80.
(www.diabetes.org.uk)
Music and arts boost chances of stroke recovery
Listening to music and appreciating art is not only good
for your soul, it's good for your body too. A new study
found that stroke survivors who enjoyed music, painting
and theatre had better chances of recovery than patients
who did not.
Researchers from the University Tor Vergata School of
Nursing in Rome asked 192 stroke survivors whether they
did or did not like art. Among the participants 105
reported an interest in music, painting and theatre, and 87
said they had no interest in arts. The researchers then
compared quality of life for both of these groups.
Overall, art lovers reported a range of positive physical
and mental health benefits. They had more energy, better
general health
and improved
mobility. They
were also
happier, less
anxious or
depressed and
had better
memory and
communication skills.
“Stroke survivors who saw art as an integrated part of
their former lifestyle, by expressing appreciation towards
music, painting and theatre, showed better recovery skills
than those who did not,” said the lead author Dr. Ercole
Vellone, assistant professor in nursing science at the
University Tor Vergata.
Introducing art to patients during post-stroke care may
also help by boosting mood . Previous research has shown
that listening to a favourite piece of music stimulates the
release of dopamine in the brain, which causes feelings of
pleasure. “Dopamine improves quality of life each time it
is released in the brain,” said Vellone.
The new findings, presented at the annual Spring
Meeting on Cardiovascular Nursing in Copenhagen,
Denmark, fall in line with a 2008 study from Finland that
reported that patients who listened to music had easier
stroke recovery. That study looked at 60 stroke patients
and found that those who listened to music for a couple of
hours a day had better verbal memory and attention
recovery as well more positive moods, compared with
those who didn’t tune in.
“Music works like a megavitamin for the brain. Results in
the Finland study showing improved mood is important
for recovery,” says Dr. Wendy Magee, associate professor
of music therapy at the Boyer College of Music and
Dance at Temple University in Philadelphia.
Lung cancer among women still rising in UK
Cases of lung cancer among women in the UK continue to
rise, according to new figures released by Cancer
Research UK. The charity says the rate of lung cancer
among women in the UK has risen from 22.2 in every
100,000 women in 1975, to 39.3 today. In 1975 there were
fewer than 8,000 cases of lung cancer diagnosed among
UK women, in 2009 this figure was more than 18,000.
The disease is still more common among men in the
UK, where there were more than 23,000 cases in 2009.
But unlike women, rates of lung cancer among men in the
UK have been falling steeply. In 1975 the rate of lung
cancer among men in the UK was 110 per 100,000,
whereas now it is 58.8. The figures also show nearly
35,000 people (19,410 men and 15,449 women) died from
lung cancer in the UK in 2010.
In the 1960s, around 45% of UK women were smokers.
Nowadays the prevalence of smoking among UK women
is 20%. During World War II and the rest of the 1940s,
65% of UK men were smokers, nowadays that figure has
fallen to 22%. Lung cancer was the most common cancer
in the UK until the mid-1990s when it was overtaken by
breast cancer. However, it still accounts for 11% of all
new cancer cases among women, and 14% among men.
Olive Oil: Which type is best? Among cooking oils, olive oil is touted as one of the
healthiest. Olive oil contains monounsaturated fat, which
can lower total cholesterol and low-density lipoprotein
(LDL or “bad”) cholesterol in the blood.
Choosing olive oil is a bit like choosing wine. There are
different grades, and some are more flavourful and offer
more health benefits. Mayo Clinic Women’s HealthSource
offers tips on choosing an olive oil.
Virgin, extra-virgin or refined: Virgin and extra-virgin
olive oils tend to be higher in polyphenols (a powerful
antioxidant) than are the more-processed, refined olive
oils. Antioxidants are considered beneficial because they
help the body rid itself of unstable molecules called free
radicals and
minimize harmful
cellular
inflammation. A
recent study
comparing virgin
olive oil, refined
olive oil and the
combination of
both found that
virgin olive oil
appears to have
greater heart-
health benefits.
Freshness: The
fresher the oil,
the greater the
antioxidant
properties.
Quality olive oils
generally include a packaging date. At purchase, it should
be no more than one year old.
Price and flavour: You could opt for lower cost, less
flavourful virgin olive oil for cooking and invest in the
pricier and more flavourful virgin or extra-virgin oils for
use in vinaigrettes or drizzling over salads or side dishes.
15 THE JOURNAL OF HEALTH & HAPPINESS
How meditation helps to switch off areas of brain linked to anxiety and other psychiatric disorders A new brain imaging study, published
in the Proceedings of the National
Academy of Sciences, shows how
people who regularly practice
meditation are able to switch off areas
of the brain linked to daydreaming,
anxiety, schizophrenia and other
psychiatric disorders. The brains of
experienced meditators appear to show
less activity in an area known as the
"default mode network", which is
linked to self-centered thinking.
Meditation can help deal with a
variety of health problems, from
quitting smoking, to coping with
cancer, and even preventing psoriasis, one of the researchers
said in a statement. For this study, they wanted to look further
into the neurological mechanisms that might be involved. Lead
author Judson A. Brewer, assistant professor of psychiatry at
Yale, and colleagues, used FMRI (functional magnetic
resonance imaging) scans to observe the brains of both novice
and experienced meditators as they practiced three different
forms of meditation.
They found that the experienced meditators, regardless of the
type of meditation they practiced, seemed able to switch off the
default mode network, which has been
linked to lapses of attention, and
disorders such as attention deficit and
hyperactivity disorder (ADHD), and
anxiety.
This could be the result of meditators
constantly monitoring mind-wandering
and the emergence of "me" thoughts,
and suppressing them. These are the
kind of thoughts, when in extreme or
pathological form, are associated with
diseases such as autism and
schizophrenia.
The FMRI scans showed the
experienced meditators' brain activity
was the same both during meditation and when they were just
resting, or when they were not being told to do anything in
particular. Thus the researchers concluded that perhaps
experienced meditators have developed a new default mode,
which is centered more on the present than on the self.
Meditation has been a central part of philosophical and
contemplative practices for thousands of years: it helps the
practitioner to be mindful of the present moment, Brewer told
the press, and studies have shown it is also linked to increased
levels of happiness.
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Treating stroke in ambulance
can speed up recovery Stroke costs the economy an estimated £8 billion per year in England alone Treating stroke in specialised ambulances en route to hospital could make a big
difference in the recovery of stroke patients. Mobile stroke units can halve the time
it takes a patient to get clot-busting drugs, a small German trial found. A report
published in The Lancet Neurology says that clot-busting drugs (thrombolytics)
can be effective if the stroke is caused by a blood clot (the cause in about 80% of
cases), but not if it is due to a bleed. The faster an eligible patient receives clot-
busting treatment, the better their chances are of surviving and reducing long-term
disability.
In the study, patients
treated by mobile stroke
units, were given thrombolysis within 35 minutes.
Whereas those sent to the hospital for treatment in the
usual way waited 76 minutes. Experts say larger studies
are needed to explore what impact earlier treatment can
have on prognosis. Only a minority of stroke patients reach
hospital and undergo brain scanning within a few hours,
which is necessary if these drugs are to be administered.
Stroke is the third biggest cause of death in the UK and
the largest single cause of severe disability. Each year
more than 110,000 people in England will have a stroke,
which costs the NHS over £2.8bn.
17 THE JOURNAL OF HEALTH & HAPPINESS
F A S T
If somebody is having a stroke around you then
look for: "FAST"
► Facial weakness - has the person's face
drooped, usually down one side
► Arm weakness - is the person able to lift
both arms above their head
► Speech problems - does the person's speech
sound slurred
► Time to call 999 - if one or more of these
symptoms are present call 999 immediately
Edgware Builders DESIGN & CONSTRUCTION
33 MOLLISON WAY, EDGWARE, MIDDLESEX, HA8 5QAS
TEL: 0208 952 9520 OFFICE; 07958 935 883 MOBILE
Email: [email protected]
We pride ourselves that all projects we undertake are completed to the highest possible standard. We endeavour to meet each project, no matter how large or small, with the same enthusiasm, commitment and professionalism. NEW BUILD ● EXTENSIONS ● REFURBISHMENTS ● KITCHENS ● BATHROOMS ● PORCHES ● LOFT CONVERSIONS
Atul Kochchar's Health & Happiness recipe
PAN ROASTED DUCK WITH GREEN
PEA AND PUFFED RICE SALAD "Spring and summer brings a new energy in our lives. As a chef, I look forward to these seasons to
make my plates full of flavours and colours. This recipe just does that! Duck is a lighter source of protein (ignore its
skin) and new season Savoy cabbage with light south Indian spicing makes all the boxes tick. - Bon Appetite !"
PORTIONS 4
- 4 Gressingham duck breast dressed
- Salt
- 10 gm Pepper
- 10 no Curry leaves
- 5 gm Red chilli powder
- 2 gm Turmeric powder
- 10 gm Coriander powder
- 100 ml Grape seed oil
SALAD
- 200 gm Duck confit prepared and shredded
- 50 gm Fried onions
- 15 gm Pickle spice paste
- 10 gm Coriander chopped
- 50 gm Onions cut in macedoines
- 50 gm Cucumber deseeded & cut in macedoines
- 50 gm Green peas blanched
- 50 gm Tomatoes deseeded and macedoines
- 5 gm Green chilly chopped
- 2 no. Lemon juice
- 5 gm Chaat masala
- 10 gm Tamarind chutney
-10 gm Mint chutney
-20 ml Cold pressed mustard oil
- 20 gm Puffed rice
-10 gm Gramflour sev
Marinate duck with spices and grape seed oil.
Slowly render fat in a pre heated pan and finish duck in oven at 180 C till
core temperature of 56 c. hold in a warm place.
Mix shredded confit with fried onion & pickle paste, leave it for a while.
Add all cut vegetable with chopped coriander and chilies.
Dress with chutneys, lemon juice, chaat masala and mustard oil.
Just before serving fold in rice and sev.
Carve duck and serve with salad.
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