Plastic Bottles Release Potentially Harmful Chemicals (Bisphenol A) After Contact With Hot Liquids

Bisphenol A (BPA) exposure from polycarbonate plastic bottles, it's not whether the container is new or old but the liquid's temperature that has the most impact on how much BPA is released, according to University of Cincinnati (UC) scientists.

Scott Belcher, PhD, and his team found when the same new and used polycarbonate drinking bottles were exposed to boiling hot water, BPA, an environmental estrogen, was released 55 times more rapidly than before exposure to hot water.

"Previous studies have shown that if you repeatedly scrub, dish-wash and boil polycarbonate baby bottles, they release BPA. That tells us that BPA can migrate from various polycarbonate plastics," explains Belcher, UC associate professor of pharmacology and cell biophysics and corresponding study author. "But we wanted to know if 'normal' use caused increased release from something that we all use, and to identify what was the most important factor that impacts release."

"Inspired by questions from the climbing community, we went directly to tests based on how consumers use these plastic water bottles and showed that the only big difference in exposure levels revolved around liquid temperature: Bottles used for up to nine years released the same amount of BPA as new bottles."

BPA is one of many man-made chemicals classified as endocrine disruptors, which alter the function of the endocrine system by mimicking the role of the body's natural hormones. Hormones are secreted through endocrine glands and serve different functions throughout the body.

The chemical--which is widely used in products such as reusable water bottles, food can linings, water pipes and dental sealants--has been shown to affect reproduction and brain development in animal studies.

"There is a large body of scientific evidence demonstrating the harmful effects of very small amounts of BPA in laboratory and animal studies, but little clinical evidence related to humans," explains Belcher. "There is a very strong suspicion in the scientific community, however, that this chemical has harmful effects on humans."

Belcher's team analyzed used polycarbonate water bottles from a local climbing gym and purchased new bottles of the same brand from an outdoor retail supplier.

All bottles were subjected to seven days of testing designed to simulate normal usage during backpacking, mountaineering and other outdoor adventure activities.

The UC researchers found that the amount of BPA released from new and used polycarbonate drinking bottles was the same -- both in quantity and speed of release -- into cool or temperate water.

However, drastically higher levels of BPA were released once the bottles were briefly exposed to boiling water.

"Compared to the rate of release from the same bottle, the speed of release was 15 to 55 times faster," explains Belcher.

Prior to boiling water exposure, the rate of release from individual bottles ranged from 0.2 to 0.8 nanograms per hour. After exposure, rates increased to 8 to 32 nanograms per hour.

Belcher stresses that it is still unclear what level of BPA is harmful to humans. He urges consumers to think about how cumulative environmental exposures might harm their health.

"BPA is just one of many estrogen-like chemicals people are exposed to, and scientists are still trying to figure out how these endocrine disruptors--including natural phyto-estrogens from soy which are often considered healthy--collectively impact human health," he says. "But a growing body of scientific evidence suggests it might be at the cost of your health."

The UC team reports its findings in the Jan. 30, 2008 issue of the journal Toxicology Letters. UC graduate student Hoa Le and summer undergraduate research fellows Emily Carlson and Jason Chua also participated in this study, which was funded by a National Institute of Environmental Health Sciences grant.

Little Health Mistakes

Regular Health Mistakes

All of us make little health mistakes that cause damage to our bodies in the long run - simply because we are unaware we are doing something wrong. Here are some of the most common mistakes made by many of us.

Crossing our Legs:

     Do you cross your legs at your knees when sitting? Although we may believe that this is the lady-like elegant way to sit, sitting this way cuts down circulation to your legs. If you don't want varicose veins to mar the beauty of your legs and compromise your health, uncross your legs every time you realize you have one knee on top of the other. The best way to sit is to simply place both legs together on the floor, balancing your weight equally. If you feel like changing position, instead of crossing your legs, simply move both legs together to one side. As an alternative, you could also consider crossing your legs loosely at the ankles. This is a classically elegant way to sit, and is far better for your legs and your health than sitting with your legs crossed at your knees.

Not changing our Toothbrush:

     How often do you change your toothbrush? Most of us wait until most of the bristles have either fallen off, or are in such bad shape that we'd be embarrassed to pull out our brush in public. However, since not many of us need to pull out our brush in public, we carry on with our frayed one until we lose it. Replace your toothbrush often. Damaged bristles can harm the enamel, and don't massage your gums well. If you find brushing your teeth a pain like I do, but know you must do it, you might as well be doing it right. Imagine going through the annoyance of brushing your teeth twice a day only to find out that you're damaging your enamel every time you clean your teeth. Also, use a brush with soft bristles unless your dentist has advised otherwise.

Eating out often:

     There are oils that are high in cholesterol, and oils that cause little harm and are better for your heart. However, no matter how light the oil is, it is never a good idea to eat too much of it. Avoid fried foods. Remember that in all probability your favourite Indian food restaurant throws a huge, HUGE chunk of butter in a tiny bowl of dal. Rita, who worked in the kitchen of a 5 star hotel, was shocked when she saw the cook chop a 500gm butter slab in half, and throw half into a Paneer Makhani dish. No wonder the customers left licking their fingers. And no wonder they felt so stuffed and heavy afterwards. Limit outdoor eating unless you know that you’re getting served light and healthy food.

Skipping Breakfast:

     Never, ever skip breakfast. Remember, when you wake up in the morning it's been around 10-12 hours since your last meal. Your body needs food now, more than at any other time. Eat a heavy breakfast. You will then be busy through the day, and the calories will get expended quickly. If you are trying to diet, eat a light dinner. Here are some more common health mistakes we make. Being informed and making a few changes can help make us feel a whole lot better.

High Heels:

     High heels sure look great, but they're murder for your back. This however doesn't mean you should steer clear of stilettos. Wear them, but not when you know you will be walking around a lot. Wear them when going out for lunch or dinner - when the only walking you will be doing is to your car, to the table, and back. Avoid high heels when you are going somewhere on foot. If you are constantly tempted to wear your heels, take a good look at your flats. Is there something about them you dislike? Invest in a new pair of beautiful flats or shoes with a low heel. Buy something you love, that you will enjoy wearing. If possible, get a matching bag. You will then enjoy your flats as much as you do your heels.

Sleeping on a Soft Bed:

     You don't have to sleep on the floor be kind to your back, but do make sure you have a firm mattress. Although a mattress on springs is soft and lovely to sink into, it's bad for your back. If you already have an old bed with springs, you don't need to invest in a new one - simply get a thick wooden plank put over the springs, and place the mattress on the plank. Similarly, if your mattress is old and lumpy, throw it out and get a new one. Your neck and your back will thank you. The same rule applies to sofas. If you will be spending hours on a sofa, get a firm yet comfortable one. Sofas you completely sink into are not the best idea.

Pillows:

     No matter how comfortable sleeping with ten cushions is, have pity on your neck and resist. Sleep with one pillow, and make sure it is not too thick. If your pillow gets lumpy, discard it and go for a new one. Get a thin pillow if you sleep on your stomach, and something a little thicker if you sleep on your back, to give your neck adequate support.

Not Exercising:

     So all of us know we should exercise more, but many of us don't. This is a health mistake we consciously make! And why is that? Simply because we refuse to admit the damage we are causing to our bodies by not working out.. A number of people only start working out once they've experienced a warning signal. Don't wait for a heart attack to strike before you decide to opt for a lifestyle change. Make the change now. You don't need to train for the marathon to be in top shape. Half an hour of brisk walking three to four times a week will make a world of difference to your health. You could then increase this to forty minutes, four times a week - and you're all set. If you haven't exercised for a week, you're making a mistake.

Correct timing to take water

Valuable Information..................... !

Correct timing to take water, will maximize its effectiveness to Human body:

   Two (02) glass of water - After waking up -  Helps activate internal organs
   One (01) glasses of water  - 30 minutes before meal - Help digestion
   One (01) glass of water - Before taking a bath - Helps lower blood pressure
   One (01) glass of water - Before sleep  - To avoid stroke or heart attack

Lets Stay Healthy

  http://letsstayhealthy.com/wellness-index.aspx?gclid=CML1ibeHwZwCFRkpawodtz7Lmw

Drinking Cold water after a meal = Cancer! Can u believe this??

For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

A serious note about heart attacks:

Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line. You may never have the first chest pain during the course of a heart attack . Nausea and intense sweating are also common symptoms.Sixty percent of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the better chance we could survive...

Read this...It could save your life!!

Let's say it's 6.15 pm and you're driving home. Suddenly you start experiencing severe pain in your chest that starts to radiate out into your arm and up into your jaw. You are only about five miles from the hospital nearest your home. Unfortunately you don't know if you'll be able to make it that far. You have been trained in CPR, but the guy that taught the  course did not tell you how to perform it on yourself.

HOW TO SURVIVE A HEART ATTACK WHEN ALONE:

     Since many people are alone when they suffer a heart attack, without help, the person whose heart is beating improperly and who begins to feel faint, has only about 10 seconds left before losing consciousness.

     However, these victims can help themselves by coughing repeatedly and vigorously.  A deep breath should be taken before each cough, deep and prolonged, as when producing sputum from deep inside the chest.

     A breath and a cough must be repeated about every two seconds without let-up until help arrives, or until the heart is felt to be beating normally again.

     Deep breaths get oxygen into the lungs and coughing movements squeeze the heart and keep the blood circulating. The squeezing pressure on the heart also helps it regain normal rhythm.  This allows the heart attack victim to get to a hospital.

Tell as many people as possible about this. It could save their lives!!

EATING FRUIT

EATING FRUIT

We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths.... It's not as easy as you think. It's  important to know how and when to eat..

What is the correct way of eating fruits?

IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH.

If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD.

Let's say you eat two slices of bread and then a slice of fruit.The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so.

In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.

So please eat your fruits on an empty stomach or before your meals! You have heard people complaining - every time I eat water-melon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet etc - actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other  food and produces gas and hence you will bloat!

Graying hair, balding, nervous outburst, and dark circles under the eyes all these will not happen if you take fruits on an empty stomach.

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight.

When you need to drink fruit juice drink only fresh fruit juice, NOT from the cans. Don't even drink juice that has been heated up. Don't eat cooked fruits because you don't get the nutrients at all. You only get to taste. Cooking destroys all the vitamins.

 But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it.

 You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice

 throughout the 3 days and you will be surprised when your friends tell you how radiant you look!

KIWI:  Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.

APPLE:  An apple a day keeps the doctor away?  Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

 STRAWBERRY:  Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.

ORANGE :  Sweetest medicine. Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.

WATERMELON:  Coolest thirst quencher.  Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene - the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.

 GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent  constipation. Papaya is rich in carotene; this is good for your eyes.

A Chat with Dr. Devi Shetty (Heart Specialist) - Very Useful!

The transcript of the chat is given below. Useful for everyone.


Qn: What are the thumb rules for a layman to take care of his heart?

Ans:
1. Diet - Less of carbohydrate, more of protein, less oil
2. Exercise - Half an hour's walk, at least five days a week; avoid lifts and avoid sitting for a longtime
3. Quit smoking
4. Control weight
5. Control blood pressure and sugar



Qn: Is eating non-veg food (fish) good for the heart?

Ans: No


Qn: It's still a grave shock to hear that some apparently healthy person
gets a cardiac arrest. How do we understand it in perspective?

Ans: This is called silent attack; that is why we recommend everyone past the age of 30 to undergo routine health checkups.


Qn: Are heart diseases hereditary?

Ans: Yes


Qn: What are the ways in which the heart is stressed? What practices do you suggest to de-stress?

Ans: Change your attitude towards life. Do not look for perfection in everything in life.


Qn: Is walking better than jogging or is more intensive exercise required to keep a healthy heart?

Ans: Walking is better than jogging since jogging leads to early fatigue and injury to joints



Qn: You have done so much for the poor and needy. What has inspired you to do so?

Ans: Mother Theresa , who was my patient


Qn: Can people with low blood pressure suffer heart diseases?

Ans: Extremely rare


Qn: Does cholesterol accumulates right from an early age
(I'm currently only 22) or do you have to worry about it only after you are above 30 years of age?

Ans: Cholesterol accumulates from childhood. 


Qn: How do irregular eating habits affect the heart ?

Ans: You tend to eat junk food when the habits are irregular and your body's enzyme release for digestion gets confused. 


Qn: How can I control cholesterol content without using medicines?

Ans: Control diet, walk and eat walnut.


Qn: Can yoga prevent heart ailments?

Ans: Yoga helps.


Qn: Which is the best and worst food for the heart?

Ans: Fruits and vegetables are the best and the worst is oil.


Qn: Which oil is better - groundnut, sunflower, olive?

Ans: All oils are bad.


Qn: What is the routine checkup one should go through? Is there any specific test?

Ans: Routine blood test to ensure sugar, cholesterol is ok. Check BP, Treadmill test after an echo.

Qn: What are the first aid steps to be taken on a heart attack?

Ans: Help the person into a sleeping position , place an aspirin tablet under the tongue with a sorbitrate tablet if available, and rush him to a coronary care unit since the maximum casualty takes place within the first hour.

Qn: How do you differentiate between pain caused by a heart attack and that caused due to gastric trouble?

Ans: Extremely difficult without ECG.

Qn: What is the main cause of a steep increase in heart problems amongst youngsters? I see people of about 30-40 yrs of age having heart attacks and serious heart problems.

Ans: Increased awareness has increased incidents. Also, edentary lifestyles, smoking, junk food, lack of exercise in a country where people are genetically three times more vulnerable for heart attacks than Europeans and Americans. 

Qn: Is it possible for a person to have BP outside the normal range of 120/80 and yet be perfectly healthy?

Ans: Yes.

Qn: Marriages within close relatives can lead to heart problems for the child. Is it true?

Ans : Yes, co-sanguinity leads to congenital abnormalities and you may not have a software engineer as a child

Qn: Many of us have an irregular daily routine and many a times we have to stay late nights in office. Does this affect our heart ? What precautions would you recommend?

Ans : When you are young, nature protects you against all these irregularities. However, as you grow older, respect the biological clock.

Qn: Will taking anti-hypertensive drugs cause some other complications (short / long term)?

Ans : Yes, most drugs have some side effects. However, modern anti-hypertensive drugs are extremely safe.

Qn: Will consuming more coffee/tea lead to heart attacks?

Ans : No.

Qn: Are asthma patients more prone to heart disease?

Ans : No. 

Qn: How would you define junk food?

Ans : Fried food like Kentucky , McDonalds , samosas, and even masala dosas.

Qn: You mentioned that Indians are three times more vulnerable. What is the reason for this, as Europeans and Americans also eat a lot of junk food?

Ans: Every race is vulnerable to some disease and unfortunately, Indians are vulnerable for the most expensive disease.

Qn: Does consuming bananas help reduce hypertension?

Ans : No.

Qn: Can a person help himself during a heart attack (Because we see a lot of forwarded emails on this)?

Ans : Yes. Lie down comfortably and put an aspirin tablet of any description under the tongue and ask someone to take you to the nearest coronary care unit without any delay and do not wait for the ambulance since most of the time, the ambulance does not turn up.

Qn: Do, in any way, low white blood cells and low hemoglobin count lead to heart problems?

Ans : No. But it is ideal to have normal hemoglobin level to increase your exercise capacity.

Qn: Sometimes, due to the hectic schedule we are not able to exercise. So, does walking while doing daily chores at home or climbing the stairs in the house, work as a substitute for exercise?

Ans : Certainly. Avoid sitting continuously for more than half an hour and even the act of getting out of the chair and going to another chair and sitting helps a lot.

Qn: Is there a relation between heart problems and blood sugar?

Ans: Yes. A strong relationship since diabetics are more vulnerable to heart attacks than non-diabetics.

Qn: What are the things one needs to take care of after a heart operation?

Ans : Diet, exercise, drugs on time ,Control cholesterol, BP, weight..

Qn: Are people working on night shifts more vulnerable to heart disease when compared to day shift workers?

Ans : No.

Qn: What are the modern anti-hypertensive drugs?

Ans : There are hundreds of drugs and your doctor will chose the right combination for your problem, but my suggestion is to avoid the drugs and go for natural ways of controlling blood pressure by walk, diet to reduce weight and changing attitudes towards lifestyles.

Qn: Does dispirin or similar headache pills increase the risk of heart attacks?

Ans : No.

Qn: Why is the rate of heart attacks more in men than in women?

Ans : Nature protects women till the age of 45.

Qn: How can one keep the heart in a good condition?

Ans : Eat a healthy diet, avoid junk food, exercise everyday, do not smoke and, go for health checkup sif you are past the age of 30 (once in six months recommended) ....

EAR, NOSE, THROAT, TEETH CARE

         I. Ears

	Have periodic examination of your ears, especially if you notice your hearing decreasing.
	Do not put drops, oil, etc. in your ears without doctor's advise.
	Do not clean the ears with pins, keys, pens, etc.
	Do not remove foreign objects from the ear without a doctor's assistance.
	Do not unnecessarily- clean ears after bath with ear buds, etc.
	Loud noises are harmful for the ears.
	Do not slap children / others on the ears.
	Do not allow dirty water to enter into the ears.
	In all cases of ear ache, ringing in the ears, discharge from the ears, giddiness, vertigo, nausea, vomiting etc.- immediately consult your doctor. II. Nose Do not squeeze a boil or pimple around the area of the nose. Do not try and remove a foreign object from the nasal passage without a doctor's assistance. Do not unnecessarily pick the nose or blow the nose vigorously. Avoid unnecessary misuse of nasal drops inhalers, etc. without a doctor's approval. Consult your doctor immediately in case of injury and breathing difficulty. III. Throat Avoid the.use of irritants to the throat such as smoking, chewing tobacco / paan, etc. Avoid putting coins, marbles, pins, etc. in the mouth. Do not shout, scream etc. this causes hoarseness. In cases of hoarseness - rest the throat without misuse till hoarseness passes. If hoarseness persists for more than 7 days, consult your doctor. Avoid eating excessively cold/hot spicy foods. Avoid talking when food/water is in the mouth. Eat food calmly- avoid hurry. In case of glandular swelling in the neck, consult your doctor. IV. Teeth Brush your teeth once / twice a day prior to sleeping using a medium tooth brush. Massage your gums once a day with your finger for one minute. Avoid using abrasive tooth powders, salt, tobacco, etc. for cleaning the teeth. Avoid use of any other person's tooth brush. Change your tooth brush atleast once every 90 days. Use dental floss for removing food particles, avoid the use of pins, etc. Do not smoke, use tobacco, chew gum, eat chocolate, candy etc. Eat plenty of crunchy fresh vegetables and fruit. In case of irregular, sharp, broken teeth, contact your dentist. Do not apply medicine without consulting your doctor. In case of tooth ache, gum bleeding, ulcers of the gum and cheek, white patches, etc., consult your dentist. Dental check every six months; especially for growing children is essential.

STRESS MANAGEMENT

STRESS MANAGEMENT

      Stress has existed from the time of Early Man but has now become an omnipresent phenomenon in the life of 'Modern Man'. It has pervaded all layers of life.

      Stress is the bio-psycho-social response of the body to a demand, mental or physical. Stress is an arousal response the body makes, when a situation is perceived as being stressful. The impact of this arousal affects emotional as well as cognitive thinking. The impact is seen in behavioral and physiological change.. When stress is long term and chronic it leads to chronic psychosomatic ailments. While there is an undeniable link between stress and illness, optimal stress is a prerequisite for success in every task. Stress is the wind beneath your wings pushing you towards achievement. If stress can trigger off psychosomatic ailments in those living in the fast track, it can be a trigger even to those who suffer from monotony, boredom or frustration. It is therefore very essential to bring a balance between too much and too little stress.

      The first step in managing stress is to develop a stress-free personality. A high self-esteem, assertive behavior and a positive attitude help in building a stress-free perception. It also helps to focus on areas where control and change are possible. Locate the source of stress and use a problem solving approach to deal with it step by step. All stress you can understand. Some you can change. Some you may have little control over. You may then need to change your attitude and response towards these stressors. Thereby reducing stress. 

     Any exercise programme done regularly utilizes the body's stress hormones. Exercise not only makes the body fit, but also acclimatizes the heart and lungs to increased activity, as in stressful situations. Relaxation and meditation techniques result in calming brain waves, and reducing the effects of stress. This is especially effective with stressrelated ailments such as Hypertension, Headaches, Digestive ailments, Cardiac ailments, Sleep problems to name just a few. Stress may be an irritant in your life or it may be a factor of passive existence. Change of perspective will help change this stress to an active, rewarding life. One of the best gifts of nature is sleep. Daily sleep of 6 - 8 hours helps in relaxation and repair of the body and mind. It provides sufficient time for deep - NREM and dream REM sleep restoring physical and mental health.

      Stress may be an irritant in your life or it may be a factor of passive existence. Change of perspective will help change this stress to an active, rewarding life. One of the best gifts of nature is sleep. Daily sleep of 6 to 8 hours helps in relaxation and repair of the body and mind. It provides sufficient time for deep - NREM and dream REM sleep restoring physical and mental health. 

Use some of these stress defense mechanisms & optimize your stress:

1. Quality time for family will ensure that you have a retreat called home.

2. Plan your career well, it will give you challenge, satisfaction & security. 

3. An assertive personality is responsible to self & others. Learn this skill.

4. Communication is the key to relationship building. Listen better and your conflicts will slowly   dissolve.

5. Develop a sense of humor. Learn to laugh at life, its paradoxes and at yourself.

6. Plan a little idleness & quietness each day. You will be able to recharge.

7. Exercise is arousal and relaxation is the opposite. Yet both are necessary on a daily basis. Practice both.

8. Sleep well and you will have renewed energy to face the next day's Stresses.

Plan your time well. You only have 24 /hours a day and many important areas to fit in. A simple formula for time & stress management. You could personalize it to suit your needs. Remember you can't delete any activity or reduce time for health factors. 

Hours	Activity
6-8	Sleep
8-10	Work, Occupation, Study
1	Exercise
1	3 big and 2 small meals Quality family time
6	Relaxation, personal hygiene, social time, quiet personal time, others
24	Total time in a day

Nutrition and Calorie Management

Nutrition and Calorie Management

Micro - Nutrients

The guide to healthy eating pyramid provides you a balanced diet, with ample vitamins, minerals and anti-oxidants. The therapeutic benefit of these micro-nutrients are explained below..

EXERCISE AND FITNESS

STAMINA EXERCISES

Walking: Excellent cardiovascular benefits for the advanced age groups.. Should be done briskly with swinging of the arms. Comfortable shoes must be worn. May be done morning or evening for 30-60 minutes.

Jogging: Suitable for younger age group below 50 years. 30 minutes is all that is required and may be done continuously, or jog and walk in between when fatigued. The pace of jogging is equal to that of a brisk walkrun on soft or grassy surface. Wear comfortable clothes and breathe freely.

Swimming: For those who know how to swim, 20 minutes of continuous swimming is sufficient. Alternately swim the length of a pool 10-20 metres, rest at the end for 30 seconds, swim back. 10 such lengths is good. Use any stroke you know. They are all of almost equal cardiovascular and muscular benefit.

Cycling: For any age group. Minimum time 45-60 minutes of continuous controlled fast cycling. Cycling up slopes gives added benefit. Ordinary cycles are good enough and indoor stationary exercycles may also be used at low resistance for 45 minutes.

Games: For the fitter younger age group. Get fit first before playing games such as squash, badminton, tennis, handball, basketball, football etc.. Warm up before the games. 30-45 minutes of the game is sufficient. Weekend or once a week games must be avoided unless other fitness programmes are done on other days. Play within your capacity. 

STRENGTH EXERCISES

MOBILITY EXERCISES

BACK EXERCISES

YOGA

a) Yoga should preferably be done under expert supervision 2-3 times per week.

b) In case you know Yoga, we suggest that the following 'asanas' be included in your programme.
c) Each Yogasana is repeated 2-3 times except serial Nos. 1, 14 & 15.
d) Persons with back problems should avoid serial Nos. 2, 4, 10 & 12.
e) Persons with Cardiac problems, HBP, etc. should avoid serial 4 and 5.
f) This programme will not only keep you fit, but is also beneficial for those persons who have high B.P., respiratory problem, mental strain, head - aches, digestive ailments, back problems, joint problems, etc.

STANDARD YOGASANAS

1 . Stand warm up for Pawan Muktasana series.
2. Suryanamaskar (Sun Salutation) Effect - on full body including heart and circulation.
3. Ardh-halasana (30, 60, 90 degrees, double leg raises) Effect - on abdomen, legs, back reproductive organs.
4. Sarbangasana (Shoulder stand) Effect - on brain, nervous system, thyroid, circulation.
5. Halasana (Plough pose) Effect - on spine, nervous system, back, lungs.
6. Matsyasana (Fish pose) Effect - on chest, neck, thyroid, lungs.
7. Bhujangasana (Cobra pose) Effect - on lower back, reproductive organs, lungs, spine, chest, abdominal organs.
8. Salabhasana, (Locust pose) Effect - an buttocks, legs, hips, constipation, gas, digestion, etc.
9. Dhanurasana (Bow pose) Effect - on abdomen, digestion, legs, back.
10. Naukasana (Boat pose) (V sit-ups) Effect - on spine, abdomen, chest, etc.
11. Bakrasana (Half spinal twist) Effect - on spine, fat on waist, gas, digestive organs.
12. Paschmottasana (Sitting toe touch) or Padahasatasana (Standing toe touch) Effect - on        digestion, spine, legs.
13. Trikonasana (Triangle) Effect - on spinal nerves, waist, digestion.
14. Pranayama (Deep breathing) 10 rounds each.
a) Anulome / Vilome - alternate nostril breathing, and
b) Kapalbhatti. . - belly breathing Effect - on lungs and respiratory system.
15. Shavasana (Corpse pose) - as often as required. Effect - on physical / mental relaxation. 

YOGASANAS

GYM EXERCISES / WEIGHT TRAINING

Weight training is basically for strengthening and building up the muscles. An all-round programme must have some stretching and cardio-vascular exercises as well. In addition, weight training loads the bones thereby strengthening and protecting against osteoporosis. The points to keep in mind in weight training are as follows: 

1	The ideal weight training schedule is on alternate days i.e. 3 days a week with a complete rest on weekends.
2	The systems of training different muscle groups on different days, may be good for competitive sportsmen. The best system for non-competitive sportsmen is to exercise the entire body in each session. The major muscle groups are: Upper body - Shoulders, Arms, Chest and Lower body - Back, Abdomen, Legs.
3	Suppleness and stamina can also be built up through weight training by following a body builder-type schedule. Weights are also used to stretch muscles, build muscular endurance and cardiovascular stamina by repeating each exercise by using lighter weights with more repetitions.
4	If repetition are too easy, the weight used is too little. And in case it is not possible to complete the repetitions, it means the weight carried is too heavy.
5	A repetition is one complete exercise movement from the starting point to finish and then back again to the starting point. A set is a group of repetitions of the same exercise. Therefore, for the upper body 8 repetitions is one set. For the lower body, 15 repetitions forms one set.
6	We prescribe three sets of exercises for each muscle group. However, several systems of weight training prescribe different repetitions as well as different sets.