*Images courtesy: © Thinkstock photos/ Getty Images

Also See: Healthy Drink: Green Detox Juice

Lipids are a fat like substance found in the blood stream or stored in the body. Lipids are derived from two main sources, exogenously from food and endogenously made in the liver. Lipids are essential for many body functions such as building cell membranes, brain functioning and to synthesize hormones.

If the lipids are excessive these can stick to the blood vessel walls and form a buildup called plaque, which can block the blood flow to the heart or brain and cause heart attack or stroke.

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LDL or the bad cholesterol  transports cholesterol to tissues and arteries where the cholesterol can create blockages and hence is bad. In other words Low Density Lipoprotien is Bad Cholesterol.

HDL or the good cholesterol. This prevents the build up of cholesterol in the blood vessels; higher the HDL the better it is.

Triglycerides: When high these can be associated with a higher risk of heart disease.

Natural supplements to help control lipids:

Some of the dietary changes shown to have a beneficial effect are:

•    Eating fatty fish or taking Omega 3 fatty acid supplements can lower triglcyerides

•    Increasing the daily fiber intake and intake of oatmeal can lower LDL cholesterol

•    Intake of walnuts in moderation helps to lower the LDL cholesterol.

•    Oils which are healthy to eat are olive oil, rice bran oil and cannola oils which have a high content of monounsaturated fats.

Though these are natural supplements, these should be taken with the advice of a doctor or nutritionist familiar with your lipid levels.


*Data Courtesy: Dr. Preeti Chhabria, M.D., Consultant Internal Medicine, Consultant Lipid clinic, Hinduja Hospital, Mumbai.

*Image courtesy: © Thinkstock photos/ Getty images

Over the last couple of years, Lymphoma Cancer – a form of cancer in the circulatory system has been increasingly reported in India.

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Lymphoma is a cancer of the lymphatic system. Lymphatic system is a part of the circulatory system, comprising a network of conduits called lymphatic vessels that carry a clear fluid called lymph unidirectionally towards the heart. Usually, cells in different parts of the body repair and reproduce themselves and they divide in the body in an orderly and controlled manner. However, if for some reason the process gets out of control the cells carry on dividing and since these cells are contained in lymph nodes which are present throughout the body, in lymphoma - a lump or tumour forms in one or more groups of lymph nodes.

There are two main types of lymphoma: Non-Hodgkin lymphoma and Hodgkin lymphoma.


Non-Hodgkin lymphoma (NHL)
Non-Hodgkin lymphoma can be high or low grade and initially affects groups of lymph nodes in one area of the body. Later the lymphoma cells can spread through the lymphatic system to lymph nodes in other parts of the body. The affected cells can also get into the bloodstream, which may carry them to other organs. When the lymphoma cells reach a new area they may form a new tumour. The common places for it to start are neck, armpit, chest, groin and in the abdomen. It can also occur in body organs and some gets affected in the spleen, liver, lungs or bone marrow.

Hodgkin Lymphoma
Unlike NHL, Hodgkin lymphoma’s first symptom is usually a swelling in the neck, armpit or groin. The swellings are usually painless, but some may experience an ache. Other symptoms may include coughing, chest pains, or breathing problems, pain or feeling of fullness below the ribs due to swollen spleen or liver, pain in lymph nodes after drinking alcohol, skin blushing or flushing drenching and/or frequent sweats especially at night, unexplained high temperatures, weight loss and tiredness.

*Data Courtesy: Dr Balakrishna Padate, Haemato-Oncologist at Hinduja Hospital

*Images courtesy: © Thinkstock photos/ Getty Images

In 2011, 6.7 million children did not receive vaccination for measles in India. This could be the cause of the measles outbreak that lead to a registered number of 29,339 measles cases in India. But measles is not strictly restricted to children, adults too can develop measles. Here’s how you can recognise measles, spot the causes of measles and how to prevent it.

What is measles?

According to WHO, ‘Measles is a highly contagious viral disease, which affects mostly children. It is transmitted via droplets from the nose, mouth or throat of infected persons.’ The virus infects the respiratory system, making it highly contagiouos.

What are the causes of measles?

Measles is caused by the virus paramyxovirus and it transferred by the cough, nasal fluid or saliva of an infected person. The virus cannot survive for too long outside the body. But the virus is highly contagious since it is airborne. Poor immunity and lack of vitamin A are risk factors for measles.

Signs and symptoms of measles

Initial symptoms, which usually appear 10–12 days after infection, include high fever, runny nose, bloodshot eyes, and tiny white spots on the inside of the mouth. Several days later, a rash develops, starting on the face and upper neck and gradually spreading downwards.

In malnourished children and people with reduced immunity, measles can cause serious complications, including blindness, encephalitis, severe diarrhoea, ear infection and pneumonia.

Measel Symptoms in adults - The time taken for symptoms to appear after someone first becomes infected, is about 10 days. The symptoms of measles start like a bad cold with a high temperature, cough, sore eyes and runny nose. A red, blotchy rash appears at the head and spreads to the body and limbs over 3 to 4 days.


Treatment for measles

There is no treatment for measles but the body has to fight it off. The doctor will provide supportive treatments like remedies to improve immunity and increase vitamin A. Measles takes two to three weeks to get cured.

Measles prevention

Routine measles vaccination for children, combined with mass immunisation campaigns in countries with low routine coverage, are key public health strategies to reduce global measles deaths.

According to medicinechest, "Adults who are not vaccinated with MMR when a child can be given the MMR vaccine at any time. Even if there is uncertainty about a person’s history of measles, mumps or rubella infection or vaccination there are no ill effects from vaccination. A second dose can be given routinely at any time 1 to 3 months after the first dose."



*Images courtesy: © Thinkstock photos/ Getty Images

Reference:

WHO and medicinechest

Being beautiful is a perennial wish women have in their minds.  Proper skin care and hair care clubbed rightly with body care gives one beauty and good looks.  Try these tips shared by Dr. Sandeep Suttar, a surgeon at Hairrevive, Mumbai, and fall in love with your reflection in the mirror… all over again.

*Images courtesy: © Thinkstock photos/ Getty Images

Also See: 20 Best Homemade Face Packs for Summer

*Image courtesy: © Thinkstock photos/ Getty images

Also See: How to Prevent Abdominal Obesity

Pea soup is a delight for your taste buds and for your health as well. This healthy and yummy dish requires only few ingredients and has a very simple procedure to follow. So start shelling and try this nutritious and healthy pea soup that can be served hot or chilled.

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Serves: 8

Preparation Time: 15 minutes

Cooking Time: 35 minutes

Ingredients:

• 700 grams shelled peas

• 2 tablespoons chopped mint, to garnish

• Finely grated rind and juice of 1 lemon

• Freshly ground black pepper

• 2 onions, peeled and chopped

• 300 ml plain low fat yoghurt or milk

• 1 litre chicken stock

• 2 large mint sprig

• Salt

1. Put the fresh peas in a pan. Add the chopped onion, mint, lemon rind and juice, chicken stock, salt and pepper.

2. Bring it to boil and then lower the heat. Cover it and simmer for the next 30 minutes until the peas are soft. 

3. Work the soup to a puree through a sieve. Allow it to cool.

4. Stir in some yoghurt or milk. 

5. Cover and season it with some fresh mint and serve it hot or cold. 

*Recipe Courtesy: Priya Kathpal – Nutritionist, Mumbai.

*Images courtesy: © Thinkstock photos/ Getty Images

After a stressful day at work, every one of us would love to  experience a relaxed meditative state that relieves us from our truckload of tensions and worries. Yoga breathing or Pranayama aims at bringing the involuntary functions of the respiratory mechanism within human control.

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‘Prana’ refers to the universal life force and ‘ayama’ means to regulate or lengthen. Prana is the vital energy needed by our physical and subtle layers, without which the body would perish. It is what keeps us alive. Pranayama is the control of prana through the breath. These techniques rely on breathing through the nostrils.

Prana flows through thousands of subtle energy channels called ‘nadis’ and energy centers called ‘chakras’. The quantity and quality of prana and the way it flows through the nadis and chakras determines one’s state of mind. If the Prana level is high and its flow is continuous, smooth and steady, the mind remains calm, positive and enthusiastic. However, due to lack of knowledge and attention to one’s breath, the nadis and chakras in the average person may be partially or fully blocked leading to jerky and broken flow. As a result one experiences increased worries, fear, uncertainty, tensions, conflict and other negative qualities.

The ancient sages of India realised these breathing techniques. Some common pranayamas include Bhastrika, Kapalabhati, and Nadi shodan pranayama.

Regular practice increases and enhances the quantity and quality of prana, clears blocked nadis and chakras, and results in the practitioner feeling energetic, enthusiastic and positive. Practiced correctly under the right supervision prananyama brings harmony between the body, mind and spirit, making one physically, mentally and spiritually strong.

Why do we need fresh oxygen?

- Proper digestion of food

 - Invigorating the endocrine glands

- Stimulating the functions of brain, heart, nerves and different other organs.

- Proper distribution of vital force throughout the body.

Warning: Since the Pranayama deals with the subtle force, it is important to practice them as taught in yoga classes. Do not experiment with them.

*Image Courtesy: tips-for-lifestyle.com and  Thinkstock/Getty images

A hefty Ganesh found it difficult to walk around or cycle in the chemical plant where he worked. His junk food eating habits was making matters worse. It was the motivation of his 63-year-old father, taking up cycling and CrossFit that revived the 25-year-old into a fit and energetic youngster!

Name: Ganesh M Iyer

Age: 25

Profession: Business

Weight before (October 2012): 92 kgs                                 Weight now (May 2013): 78 kgs

__BLURB__When did you realise that you were over weight? Was it a ‘happy realisation’ or a medical issue?
I work in a chemical plant in Kharghar; you can imagine the circumference of a chemical plant. So for every work I had to either walk or cycle for 3-4 kms.  You would think this is an amazing way to exercise, but the hitch was I used to gobble equal amounts of food during my lunch and snack hours. Slowly, I was turning into a huge panda who frequently got breathless when taking the stairs or cycling. This began to take a toll on my mind, I began to feel uncomfortable, physically and mentally, I turned into a negative person, who just preferred work and going back home without enjoying what I did. I became susceptible to colds and fever very often. It was then I realised that I had to do something about it. My father who is 63 years old, was my biggest inspiration. The fact that he was so active at his age, motivated me to get back in shape!

How did you begin your weight loss? Tell us about the baby steps that you look, like avoiding junk, alcohol or if you started to take a walk after lunch, etc?
My problem area was my eating habits. I am a vegetarian and love fried food especially junk and street food. Pizza, bhajiya pav, vada pav and a bottle of coke to drain it down was my all time favourite.  Leaving it all at once was a herculean task. I decided to take the other way around; I bought a cycle for myself. I started cycling on weekends, after a few weeks I decided to join the gym too. My bike trails began with 10-15km rounds which gradually increased to 40-50kms. My trainer, Kavish who is also a CrossFit expert worked on me patiently. Instead of giving me strict diets to follow he grilled me with CrossFit workouts, trust me I loved it! It was as if I was living my teenage years again!
 

Tell us about your exercise regime? How difficult was it in the beginning to exercise? What were your biggest concerns?
I work out between 7 pm and 8 pm after my office hours under my personal trainer. To be honest, I never focused on losing weight, I only focused on my workout because I had so much fun. After a day of work, CrossFit workouts would raise my spirits, jumps, squats, push ups, tyre workouts, swimming, I had so many ways to get fit.  By then I had become strict with my diet too, you don’t want to mess up with your bod after following CrossFit.

Tell us about your diet? What type of changes did you do? Did your family help you or join you in your efforts?
Diet was my main concern.  I was totally dependant on my office canteen and its oil-laden food for my breakfast and lunch. I made it a habit to get up early and pack my lunch and evening snack every day. I used to carry an apple with me to the office and also started drinking minimum three litres of water per day. Surprisingly, the results were visible within one week!

Tell us about your diet in detail?
My day starts at 6am with one glass of warm water and 2-3 almonds soaked overnight, followed by breakfast. The idea for me is having short meals, every 3 hours.

Breakfast: oats with (w/o sugar) or milk (w/o sugar) and 2 slices of brown bread or Green Tea

Lunch: 2 chapattis and sprouts bhaji

Evening snack: Green Tea

Dinner: 2 chapatti and bhaji and one fruit

• Also, I have sprouts at least 5 times a week
• Daily one glass of buttermilk
• At least 15 glasses or 3ltrs of water daily

Tell us about the happiness or achievements post weight loss.
My lifestyle has changed completely. My body has become more flexible. I can fit into my old denims. I can cycle 40kms at a stretch and still feel very energetic. My biggest achievement was to successfully complete Kharghar to Siddhivinayak (36 kms) midnight walk-a-thon, it took me 7 hrs and 45 min to reach my destination. My dream now is to travel across India on my bicycle!

P.S: If you have an inspiring weight loss story and you wish to share it with us, please mail us at: sobiya@healthmeup.com or contact us on Facebook or Twitter.

Also called dry eye or keratoconjunctivitis sicca (KCS), dry eye syndrome is a common disorder that affects a sizable chunk of the Indian population. Dry eye syndrome is characterized by a disturbance of the tear film and can cause a variety of signs and symptoms that may interfere with quality of life. Sandy, gritty and scratchy are a few terms that can characterise the typical symptoms of dry eyes. So, what do you do when your eyes feel dry and sore and immediate sleep is not an option? Try these simple home remedies and give your eyes the much-needed break.  

*Images courtesy: © Thinkstock photos/ Getty Images

*Image courtesy: © Thinkstock photos/ Getty Images

*Image courtesy: ©Thinkstock Photos/ Getty Images

Also See: Top 20 Workouts for Sexy Body

For a healthy breakfast one needs to blend nutrition and fibre. Nutritionist Priya Kathpal from Mumbai gives out one such recipe - Quinoa and Oats Breakfast Bowl. This recipe is a perfect blend of all the nutrition one needs to kick start the day. Oats being a good carb will make your tummy feel fuller for a long time aiding in weight loss!

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Servings: 6

Ingredients:

• 1/2 cup quinoa

• 1/2 cup instant oats

• 2 cups freshly pressed orange juice or any other fruit juice u prefer (no sugar added/not strained)

• 2 cups skim milk

• 1 1/2 cups dried fruit (any or mix pref sweeter ones as they will add the needed natural sugar to the recipe)

• 2 tsp cinnamon powder

• 2 tsp vanilla extract

Method:

1. Rinse quinoa

2. Bring Quinoa and fruit juice to a boil in a pan

3. Reduce heat and simmer for 15 minutes or until most of the fruit juice is absorbed. 

4. Add milk, cinnamon and dried fruits. Simmer and cover it for another 10 mins, while stirring it occasionally. Add oats and simmer for 5 mins

5. Remove from heat and stir in vanilla extract.

Serve this hot or cold. It's a nice breakfast or snack.

Also Try: Hermoula Haloumi and Quinoa Salad

*Image courtesy: © Thinkstock photos/ Getty images

Lets face it. There are days when we are all full of excuses. I cant recollect the amount of times where I’ve procrastinated to a point where I’ve told myself, what’s the point now, even if I do go to the gym I wont have more than half an hour, so let me just sit this one out. Well today I’m here to tell you that that old excuse no longer works. Here is a great workout that will do more for you than even one hour of isolated workouts at the gym, where your trainer will ask you to spend valuable time working out biceps, ankles and calves. This is a full body functional workout and if you are done in 20 minutes you even have time for 3 or 4 all out sprints on the treadmill.

Weighted squats – hold dumbbells in each hand and spread your legs at shoulder width.  Now move down in a sitting position. Breathe in on your way down and come up fast breathing out while you do. Make sure your knees never cross your toes. Do one set of 15 reps at a weight that is comfortable for you and then do a second rep of 10 to 12 reps with heavier weights.

Bench Press – Lie down flat on a flat surface (if on the floor make sure that there is a mat or a rug between your back and the floor).  Keep your knees slightly bent. Now raise the dumbbells up over your chest in an upward pushing motion. Breathe out when you raise the dumbbells up.  Don’t lock your elbows when you extend your arms completely. Go back to starting position and repeat for 15 reps for one set with a comfortable weight. Increase the weight slightly for the second set and decrease the reps incase you feel uncomfortable.

Bent over rows – hold dumbbells in each hand and spread your legs at shoulder width. Keep your knees soft (slightly bent) and bend your back forwards at 70 degrees. Now lift up the dumbbells in a straight line keeping your arms close to your body (bending your elbows) while you pull them upwards. Breathe out while you pull up and repeat 15 times for the first set. Then increase weight and repeat for 10 to 12 reps.

Weighted dips – Raise your self on two supports with elbows locked (two parallel bars or even two chairs if at home). Lower your body until your shoulders are lower than your elbows. Push yourself up by straightening your arms. Switch to weighted dips once you can do 12 – 15 reps without weights.

The clincher is that this workout takes up less of your time and gives you a whole body workout in half an hour, or less. Look out for another great 30-minute workout in my next post so that you can mix and match to give you greater flexibility.

Swimming is an excellent activity to do in the summers, as it not only helps to cool your body but also burns up to 200 calories in a 30-minute session. If you take up swimming as a regular activity, then there are chances of damaging your hair due to excessive chlorine present in the pool. ‘The presence of chlorine and bromine can react with the naturally present hair oil, causing roughness and dryness’, says Dr Sandeep Suttar - Hair Restoration and Skin Rejuvenation surgeon at Hairrevive, Mumbai. Here's a look at top five ways to prevent hair damage due to swimming.

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Hair Care Tip for Swimmers # 1: Cover your hair with a swimming cap 

Before jumping into the pool, make sure to wear a swimming cap. This is one of the basic steps to prevent hair damage from pool water. Opt for latex or silicone caps, as they fit really well and they are thicker and softer for your hair. 

Hair Care Tip for Swimmers # 2: Wet your hair

Gently wet your hair with some water and leave-in conditioner. This practice, will save your hair from excessive damage, as the conditioner acts as protective barrier.

Hair Care Tip for Swimmers # 3: Wash hair thoroughly

Once you are done taking laps in the pool, rinse your hair thoroughly with fresh water and some good shampoo, to minimise the chlorine damage. 

Hair Care Tip for Swimmers # 4: Comb your hair carefully

In order to avoid hair breakage, brush your hair carefully with a large-toothed comb. If you come across a knot, gently untangle it to avoid damage.

Hair Care Tip for Swimmers # 5: Moisturise your hair

After shampooing your hair, condition your hair with a good moisturising cream or some oil. A good moisturiser will treat your damaged hair carefully, or simply prepare a mask by smashing some banana and apply it on your hair.

Also See: Avoid Damaging Your Hair with Swimming Pool Chlorine

Image courtesy: © Thinkstock photos/ Getty Images  

Smarterfitter.com

6 servings

Ingredients

• 2 large tomatoes (coarsely chopped)
• 1 large red onion, 1/2 coarsely chopped and 1/2 thinly sliced
• 3-5 fresh green chiles, such as Thai or serrano, stemmed
• 3 tablespoons canola oil, divided (I didn’t use this much oil – I used about 1.5 Tbsp – and it was definitely enough!)
• 1/2 cup golden raisins
• 1/4 cup raw cashews
• 1 teaspoon cumin seeds
• 4 cardamom pods
• 2 bay leaves
• 2 3-inch cinnamon sticks
• 1 teaspoon garam masala
• 1 teaspoon salt, divided
• 1/2 teaspoon ground turmeric
• 1 cup white basmati rice, (I actually used minute brown rice instead of white rice and it added a nice nutty flavor and texture to the dish)
• 1 bunch (8 ounces) mustard greens, tough ribs removed, leaves finely chopped (I used baby spinach)
• 8 ounces cauliflower, cut into 1/2-inch florets
• 1 15-ounce can chickpeas, rinsed
• 2 cups water, divided
• 1/2 teaspoon saffron threads

Directions:

1. Bring one cup water to a boil. Once it’s boiling, add in 1 cup minute brown rice and 1/2 tsp saffron threads. Stir and lower heat (to lowest setting) and let the rice cook.

2. Preheat oven to 350 degrees

3. Puree tomatoes, chopped onion and chiles to taste in a food processor, scraping down the sides as needed, to make a smooth sauce.

4. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add raisins and cashews and cook, stirring, until the raisins are plump and the nuts are lightly brown, 1 to 3 minutes. Transfer to a plate with a slotted spoon.

5. After you take out the raisins/cashews, add about 1 tbsp oil in the skillet. Add cumin seeds, cardamom pods, bay leaves and cinnamon sticks to the pan and cook, stirring, until fragrant, 30 seconds to 1 minute. Add the sliced onion and cook, stirring, until light brown, 2 to 3 minutes.

6. Carefully pour in the pureed tomato mixture (it may spatter) and reduce heat to medium. Stir in garam masala, 3/4 teaspoon salt and turmeric. Simmer, partially covered, stirring occasionally, until most of the liquid evaporates, about 15 minutes.

7. Stir mustard greens, cauliflower, chickpeas and 1 cup water into the tomato sauce. Cover and remove from the heat.

8. Lightly coat a 9-by-13-inch baking dish with cooking spray.

9. Spread half the chickpea curry evenly in the prepared baking dish. Spread the rice mixture on top of the curry. Spoon the remaining chickpea mixture over the rice. Scatter the reserved raisins and cashews over the top. Cover with foil. Bake until the rice is tender, ~35 min. Remove the bay leaves, cardamom pods and cinnamon sticks before serving.

*Images courtesy: © Thinkstock photos/ Getty Images

*Images courtesy: © Thinkstock photos/ Getty Images

*Images courtesy: © Reuters