Fitness tips for women in their 30's - By Seema Verma

     As a woman reaches her 30’s she is well established in her career or is busy leading a family life and taking care of kids. There are some women who juggle work with raising school aged children, playing the role of a daughter in law and wife. In most cases, women in their 30’s are surrounded with responsibilities and hence they tend to overlook their personal health and tend to concentrate on their work or family. Being too busy in their work or lack of time for self are the two main reasons that women stop caring for themselves.

     Studies suggest that human body peaks at 25 and as the individual grows older and gets to the onset of 30, the metabolism slows down, bone density starts decreasing, muscles lose mass and body fats start accumulating faster than ever.

     Women should not just sit back and accept the physical changes happening in the body. It is essential that they start working on their bodies to slow down the natural processes of their body and to feel good about themselves. They should take care of their fitness in their 30’s to avoid health problems as they reach their 40’s and to get rid of stubborn fat that has been accumulated over the years.

     Fitness is like retirement saving. Fitness can be obtained by diet as well as exercise. Well Known Nutritionist Sweta from DENMARC says “Fitness with diet can be obtained by eating a balanced diet:

1. Eat breakfast as it is the first meal of the day and helps the body gain its fuel to last for the entire day.
2. Drink at least 10-12 glasses of plain water every day.
3. Eat small meals throughout the day as it wil help to control frequent cravings and maintain blood sugar levels.
4. Add protein in every meal as protein helps to build muscle mass and burn more fats which in turn helps to reduce belly fat.
5. Avoid junk food.
6. Add lots of fruits and vegetables in your daily diet.”

     Well Known Nutritionist Pooja Lodha Shah adds, “Every woman in her 30's should make sure to incorporate calcium-rich foods into their regimen: ideally, two or three servings a day of low-fat dairy products, calcium-fortified orange juice, soy milk/products, almonds, walnuts and dark green leafy vegetables like spinach, broccoli, etc. She should eat a regular diet of fiber rich foods such as whole grains and fresh produce as fiber improves digestion and increases satiety. Keeping an eye on portion sizes is equally important.”

     Along with eating a healthy and balanced diet it is important to exercise regularly to slow down the natural process of your body and leave you feeling good about yourself. Health experts recommend dividing each session as 40% for cardio exercises, 40% for strength and 20% for flexibility.

To start with basic exercise for the 30’s:

1. The 30-minute walk-run interval session can  help you burn maximum calorie in minimum time.
2. Try simple yoga which will help you distress your mind and body.
3. Join your favorite activity or fitness class

     Well known celebrity trainer Paul Britto has a wonderful concept of maintaining fitness. He explains, “Most women stop taking care of their physical body due to their busy schedules at home or work. Schedules cannot be changed, but it is important to look deeper and find time where you can spend time for yourself and for your body. For instance when your kids have a day off or you have a weekly off at work.

     Selecting a time for yourself is the first step in working towards your fitness. It is important to select 2-3 days (at least 2 days) in a week then program your day and work towards your fitness. Adding activity to your regular schedule not only makes you feel energetic but also helps to build your confidence and zest for living.

     The second step after selecting the ‘me time’ is making a list of five favorite activities that you enjoy doing the most. It could be working out in the gym, playing a sport, aerobics, dance etc.

     The third step is implementation. You need to schedule your timing for the day and activity that you have selected. If you have selected 2 days, you can start with the most favorite activity for one day and correspond it with your second favorite activity the next day and so on. If you rotate between all the five activities you will repeat the first activity only after 3 weeks.

     Following the pattern of performing your favorite activity does not get monotonous and you can notice visible changes in your body.

     You are performing your favorite activity so the exercise does not feel like a chore and you enjoy the fitness routine and at the same time see visible results. You are performing different activities so your body is challenged. This shocks your body which shows effective results hence you do not need to change your routine for a longer period of time.

     The only point to monitor is to improve your activity in each class. Try and push yourself a little more in every class. If you cannot increase the time try to increase the intensity or work harder in every class.” Studies suggest that exercising lowers down the woman’s risk of osteoporosis by 45%, breast cancer by 37% and heart disease by 14 %.

     Do not let your hectic schedules prevent you from squeezing 30 minutes of exercise time for yourself. Last, but not the least, start slowly.

    Healthy diet and regular exercise will help add life to your years.

The important points to take care before buying a Health Insurance Policy.

       The important points to take care before buying a Health Insurance Policy. We normally take insurance to cover or guard against uncertain things.  A major medical expenses can eat away your entire savings and put you in a bad financial situation.  This is the very reason why it is advisable to take health insurance to safe guard your financial interest. It is very essential to buy health insurance and  seems mandatory to most of us, let us look at most important aspects before choosing a health insurance company/policy:

1) Third party administrator (TPA) – With a whole lot of insurance companies in the market, it’s confusing as to which one to choose. Some insurance companies have a Third Party Administrator (TPA) who act as intermediary between Insurer and Insured and are responsible for Claim settlements. Having a TPA can sometimes increase the claim settlement time. Hence, it is better to choose an Insurance company which operates without a TPA since we can directly interact with them and claim settlement would be faster and hassle free.

2) Network hospitals – It’s important that an Insurance company has a lot of network hospitals in place. It will enable us to choose one which is reputed and also accessible to us. Distance of the hospital becomes very important especially when there is an emergency.

3) Sum assured needed – Unlike life insurance, there is no specific formula to calculate the amount of sum assured needed in a health insurance policy. However, with medical inflation at more than 15%, we would better be over insured rather than under insured. At this inflation, a surgery which costs us INR 2 lakh today would cost us INR 4 lakh after 5 years. Also, with more and more hospitals resembling five star hotels we need to choose an amount which will suffice for the next 15-20 years.

4) Guaranteed renewal benefit – One of the most important things to note is whether the insurer is ready to offer us a guaranteed renewal of the policy for life. This clause obligates the insurer to continue the coverage as long as premiums are paid on the policy. However, premiums can rise based on the filing of a claim, injury, or other factor that could increase the risk of future claims.

5) No claim bonus – Usually, insurance companies offer a bonus if there has been no claim made in the previous year. The bonus would be a discount in the next year’s premium. The common discount offered is 5% for a claim free year and can go up to 50% for 10 consecutive claim free years. This is good for a person who is healthy and doesn’t make claims often. But, it doesn’t really suit someone who suffers from illnesses quite often and requires making claims.

6) Cashless hospitalization – Cashless hospitalization is an excellent facility which takes away stress from us during hospitalization, especially during emergencies. Such a clause would help us in emergency hospitalization wherein we need not run for money. However, such facility would only be available in network hospitals. In case of non-network hospitals, we need to pay first and then claim for re-imbursement.

7) Sub limits – Quite a lot of health insurance companies have scrapped the sub limits on room rents, doctor fees and so on which they started imposing three years ago. But, how about the existing policies which we have been renewing since the past few years? There is a definite need to know the sub limits in our policy document. In case there are sub limits, we need to make sure that we know the network hospitals near us whose cost structure is in line with these limits.

    Apart from these, we can also look for personal accident or critical illness policies which cover us for treatment towards temporary/permanent disablement, loss of income due to disablement, death benefit. An individual/family health insurance is highly recommended despite of being covered under a group health insurance from the employer, primarily because of uncertainties in jobs. We can also opt for a top up insurance which will make sure that any claim above the limit offered by the employer would be taken care of.

Prakash Nair

Certified Personal Financial Adviser (CPFA)

Try this remedy for Cough

For all those with kids/infants/toddlers at home:Try this remedy, It works 100%  of the time although the scientists at the Canada Research council (who discovered it) aren't sure why.

        To stop nighttime coughing in a child (or  adult  as  we  found  out personally), put Vicks Vaporub  generously on the bottom of the feet at bedtime, then cover with socks. Even persistent, heavy, deep coughing will stop in about 5 minutes and stay stopped for many, many hours of relief.

        Works 100% of the time and is more effective in children than even very strong prescription cough medicines. In addition it is extremely soothing and comforting and they will sleep soundly.

        It  was a surprising finding and found to be more effective than prescribed medicines for children  at bedtime, in addition to have a soothing and calming effect on sick children who then went on to sleep soundly.

        An  adult  friend tried it on herself when she had a very deep constant and persistent cough a few weeks ago and it worked 100%! She said that it felt like a warm  blanket had enveloped her, coughing stopped in a few minutes and  believe me, this was a deep, ( incredibly annoying!) every few seconds uncontrollable  cough,  and she slept cough-free for hours every night that she used it.

So, if  you  have  kids/grandchildren, pass it on. If you end up sick, try yourself and you will be absolutely amazed...

Information :: Blood Bank of India

There is website www.bharatbloodbank.com where u can search for a particular blood group, u'll get thousand of donor addresses. Pass this MSG to all u know. It will help many.

Heart Attacks and Warm Water!!!

                        This is a very good article. Not only about the warm water after your meal, but about Heart Attacks . The Chinese and Japanese drink hot tea with their meals, not cold water, maybe it is time we adopt their drinking habit while eating.

        

             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.

Common Symptoms Of Heart Attack...

             

               A serious note about heart attacks - You 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. 60% 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.

               A cardiologist says if everyone who reads this message sends it to 10 people, you can be sure that we'll save at least one life. Read this & Send to a friend. It could save a life. So, please be a true friend and send this article to all your friends you care about.

VERY VERY VERY Important INFO about Water Bottles!!!

How to avoid: Check on the bottom of the bottle There is a triangle sign And There will  be a number on it. If the number is higher than or equals to 5 -- Then, this bottle is safe to use. Whatever number under 5, Will release the chemical. For most bottle water, The number is 1. Did you know chemical released By Plastic water bottles can cause cancer (It is not the water that affecting you But The chemical releasing from the bottle)

Importance of having Breakfast

Breakfast can help prevent strokes, heart attack and sudden death. Advice on not to skip breakfast! 

Healthy living

For those who always skip breakfast, you should stop that habit now! You've heard many times that "Breakfast is the most important meal of the day." Now, recent research confirms that one of the worst practices you can develop may be avoiding breakfast. 

Because the frequency of heart attack, sudden death, and stroke peaks between 6: 00a.m. and noon, with the highest incidence being

between 8: 00a.m. and 10:00a.m.What mechanism within the body could account for this significant jump in sudden death in the early 

morning hours? 

We have an Answer.

Platelet, tiny elements in the blood that keep us from bleeding to Death if we get a cut, can clump together inside our arteries due to 

cholesterol or laque buildup in the artery lining. It is in the morning hours that platelets become the most activated and tend to form these internal blood clots at the greatest frequency. 

However, eating even a very light breakfast prevents the morning platelet activation that is associated with heart attacks and strokes. Studies performed at Memorial University in St.Johns,     Newfoundland found that eating a light, very low-fat breakfast was critical in modifying the morning platelet activation. Subjects in the study consumed either low-fat or fat-free yogurt, orange juice, fruit, and a source of protein coming from yogurt or fat-free milk. So if you skip breakfast, it's important that you change this practice immediately in light of this research. Develop a simple plan to eat cereal, such as oatmeal or Bran Flakes, along with six ounces of grape juice or orange juice, and perhaps a piece of fruit. This simple plan will keep your platelets from sticking together, keep blood clots from forming, and perhaps head off a potential Heart Attack or stroke.

So never ever skip breakfast

It is the cure of the trouble disease called diabetes

Please note that another name for Lady Finger (Bhindi ) is " OKRA ".

 Take two pieces of Lady Finger (Bhindi) and remove/cut both ends of each 

Piece. Also put a small cut in the middle and put these two pieces in 

Glass of water. Cover the glass and keep it at room temperature during 

Night. Early morning, before breakfast simply remove two pieces of lady 

Finger (bhindi) from the glass and drink that water.

 Keep doing it on daily basis.

 Within two weeks, you will see remarkable results in reduction of your 

SUGAR.

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Good to Know Sugar Levels...!!

Someone ought to get an award for this. We know the facts, but this brings perspective quickly, doesn't it? I believe each cube is a teaspoonful...

Olive can do wonders to your diet!

Whether you prefer them green or black, olives are a healthy fruit to add to your meals. For the Greeks, they represent nobility and peace but more than that they know the wonders it does for your health.

Olive oil helps keep cholesterol levels in check and controls the blood sugar. It is one of the easiest to digest as it is monounsaturated. Drizzle some on top of a vegetable salad or dip a slice of whole-grain bread in some and eat as a snack.

Olive oil can also be added to spicy dishes and acidic food items. Try adding them when making sauces and dressings. Make a mix of olive oil with onions, herbs (oregano, thyme etc) and garlic for pasta sauces. Use olive oil to marinate your meat dishes as this allows better penetration ofthe flavour into the food. For sautéing or frying, it’s best to use a combination of extra virgin and regular olive oil. Add flavour to olive oil by infusing the oil with sprigs of dried herbs. It’s best stored in a dark cool spot and in a tightly covered container. Keeping olive oil in the refrigerator, can make it turn thick.

Table olives can eaten in the pickled form or stuffed with pimentos or even just plain. While they can be used in anything from baked dishes to martinis, they also make a healthy snack eaten on their own.

Fruit Fasting

A 3-day “fruit fast” is a very simple and very effective way to cleanse and de-toxify your body. 

    Just eat fruits and drink fruits juice throughout the 3 days and you will be surprised when your

friends tell you  how radiant you look! 

   During the “fruit fast” you can eat different fruits at different times, although occasionally mixed fruit salad would also be permissible and more interesting.

   If you have mastered the correct way of eating fruits, you have the secret of beauty, longevity, health, energy, happiness and normal weight.

________________________________________________________________________________

Wishing you a healthy life!!!!! 

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.