Apollo DKV Health Insurance Company India

Know About Apollo DKV

The Apollo Hospitals Group, a trusted name in healthcare in India has joined hands with Europe’s leading health insurer, Deutsche Krankenversicherung (DKV) AG to launch Apollo DKV Health Insurance Company Limited. At Apollo DKV, we aim to provide innovative health insurance solutions at an affordable cost to the citizens of India.

THE APOLLO HOSPITALS GROUP

Driven by the vision of its Chairman, Dr. Prathap C. Reddy, the Apollo Hospitals Group has emerged as the largest integrated healthcare group in Asia in the past 25 years. Helping people stay healthy and happy, today, the Group consists over 8000 beds across 42 hospitals, 700⁺ pharmacies and 60 clinics. It holds the distinction of being the first group of Indian hospitals to be accredited by Joint Commission International, USA. The in-depth understanding of healthcare, prevention & wellness, strong consumer understanding and lead generation skills of the Apollo Hospitals Group are expected to benefit the health insurance joint venture.

DKV AG

DKV, a member of the ERGO Insurance Group, is a part of the Munich Re Group. With over 70 years of experience and a global presence in health insurance, DKV is the European market leader and one of the world’s top five private health insurers.

With its ‘Think Healthcare!’ ^® strategy, DKV provides insurance coverage, healthcare services and medical care. DKV is represented across Europe (Belgium, Germany, Great Britain, Luxembourg, Norway, Spain, Sweden) as well as in Asia, i.e. China, South Korea and India.

VISION

“To provide affordable and innovative health insurance solutions to every citizen of India and become their first-choice partner in positive health.”

MISSION

• Constantly introduce innovative health insurance and wellness solutions that meet customer needs
• Build an organisation on the principles of transparency, trust and integrity
• Create opportunities for our employees to learn and grow in an enjoyable work culture
• Constantly deliver on our commitments to all the stakeholders

APOLLO DKV

Empathy, expertise and innovation are the three pillars of Apollo DKV. It is our constant endeavour to promote good health by enabling access to better quality healthcare through affordable solutions, supported by preventive health management practices.

WE BELIEVE IN

Positive Health through Prevention

The association between the Apollo Hospitals Group & DKV AG is a strategic alliance to meet common goals in healthcare and health insurance. Apollo DKV brings together Apollo’s ideology of 'Prevention and Wellness' and DKV’s dedicated mission of ‘Providing affordable and innovative health insurance solutions.’

At Apollo DKV, we customise and carefully design products for a happier living. Our philosophy of is to constantly blend strong components of wellness and prevention in our product offerings.

Our services, offering prevention and wellness will not merely treat illnesses, but will add value by making a concerted effort towards better health and well-being. Our holistic philosophy of ‘Lets Stay Healthy’ is present in our entire product offering, making it unique.

Dealing with Menopause

The meaning of menopause
Menopause is the time at mid-life (roughly at the age of 45 years) when a woman has her last period. It happens when the ovaries stop releasing eggs. Most often it is a gradual change. Sometimes it happens all at once. Perimenopause is the gradual period of change leading into menopause. It affects women's hormones, body, and feelings. It can be a rocky, stop-start process that takes years.

Signs of menopause
As most women approach menopause, their menstrual periods become irregular, they happen closer together and/or further apart.
Other common signs include:

• achy joints
• night sweats
• difficulty in concentrating
• changes in sexual desire
• headaches
• extreme sweating
• hot flashes
• frequent urination
• insomnia
• vaginal dryness
• mood changes

Anxiety
Women may have one, some, or none of these signs. But the ones she does have can be very unpredictable and disturbing. A woman’s experiences during menopause may also be influenced by other life changes such as:

• Anxiety about loss of independence, disability, or loneliness.
• Increasing numbers of perimenopausal women also have young children to care for.

Whatever the cause or circumstance, the conditions women experience before and after menopause are very real and sometimes very serious. Many become physically or emotionally disabled for various periods of time by the menopause condition.

Some self-care tips
All these effects can only make you frustrated and stressful. However, self-care can help you cope with them easily. Here are a few self-care tips to reduce or prevent the development of bad effects in women during menopause:

Cut down on hot flashes and night sweats
You will often experience night sweats because of hot flashes, which develop with a rapid expansion of blood vessels because of decrease in estrogen levels. Body temperature rises and causes mild waves from the chest to the face where facial redness and sweating develops. To reduce the hot flashes and night sweats, eat adequate amounts of calcium-rich foods and other nutrients essential for absorption of calcium into the body. Also, eat phytoestrogen-rich food (soy milk, tofu, miso), and fresh fruits and vegetables such as yams, papayas and carrots. Vitamin B-complex and Vitamin E supplements are also effective. Cut down intake of tea, coffee, chocolate, alcohol, sugar as well as spicy foods.

Avoid discomforts
Owing to a reduction in the production of hormones by the ovaries, women often experience a feeling of burning, vaginal itching and discomfort with sexual intercourse. Try to use over-the counter vaginal lubricants or water-based moisturizers.

Stick to an exercise schedule
As exercise helps discharge endorphins to relieve stress and promote comfort, plan and stick to an exercise routine with a combination of strength training as well as aerobic exercises — walking, jogging and dancing. Regular exercising and physical activities help relieve hot flashes, sleep disturbances, and prevents the risk of developing cardiovascular diseases, osteoporosis, diabetes, hypertension, heart disease, stroke and obesity.

Avoid smoking and alcohol
Smoking and alcohol consumption leads to the development of several health problems. It increases the risk of heart disease, stroke, heart attack, certain cancers, and other health-related problems. Smoking also increases the onset of earlier menopause, so try to stay away from smoking and alcohol consumption.

As a final precaution, try to have regular doctor check-ups and tests.

Coping up as a couple
When a woman is going through menopause, and she is married or has a partner, they may find themselves with some very different challenges to hurdle, by comparison with any other point in time in their lives. Decrease in sex drive and problems that were left unexpressed in the past are often brought to light, and fights can occur during menopause.

Coping up with the changes to a woman’s body and emotions can be equally as difficult for the male in the relationship to empathize in all cases. Communication and understanding are the main keys in successfully dealing with menopause in relationships. A woman will likely need more attention during menopause, and perhaps more expressions of love and understanding.

Diabetes and Gum infections

What is gum infection?
Gum disease is an infection in the gum tissues and bone that keep your teeth in place. Gum disease, also known as periodontal disease, is one of the leading causes of tooth loss among adults and is frequently linked to diabetes.

The lethal connection
Is there a connection between diabetes and gum infection? Studies show that people with insufficient blood sugar control seem to develop gum infection more frequently and more severely then people who have better control over their blood sugar levels. Or in other words, basically, if your control over your blood sugar is poor, you are at a higher risk for gum disease. In fact, you may even be more at risk for losing your teeth from the disease. However, if you have diabetes but have strong control over your blood sugar, you may be in significantly better shape than someone who does not have strong control over this area. Another diabetic complication is thicker blood vessels. This is another complication which can make you more at risk for getting periodontal disease. Basically, thicker blood vessels make it more difficult for nutrients to flow in and harmful waste products to flow out. The direct result of this is the reduced ability of the gum tissue surrounding your teeth to fight off infection.

We all know that bacteria love sugar - especially glucose. Therefore, high glucose levels in saliva promote growth of bacteria that cause gum disease. People with diabetes who smoke are far more likely to develop gum disease than people who smoke and do not have diabetes. Poor oral hygiene is a major factor in gum disease for everyone, but it is even more so for a person with diabetes.

Signs and symptoms of gum infection

• Red and swollen gums
• Gums that tend to bleed easily
• Gums separating from the teeth
• Loose teeth
• Frequent bad breath
• Change in the way your teeth fit together
• Change in the way partials or dentures fit

Prevention of gum infection

• Maintain good control over your blood sugar levels.
• Do not smoke.
• Good oral hygiene and regular dental check ups are essential in preventing gum disease.
• Eat a healthy and well-balanced diet.
• Be sure to tell your dentist and hygienist that you have diabetes so that he can detect any signs of early gum disease.

The outcome of neglect
There are two major stages of periodontal disease, gingivitis and periodontitis. People with diabetes tend to develop gum disease more frequently than others. However, if it is diagnosed in the early stage (gingivitis), it can be treated and reversed. If treatment is not received, a more serious and advanced stage (periodontitis) may follow which includes bone loss and is irreversible.

Diabetes and other oral problems
Diabetes can also cause other oral problems, including:
Thrush
Thrush, a fungal infection of the mouth, occurs more often in persons with diabetes because of high sugar levels in the saliva, as fungus thrives on glucose.

Dry mouth
Often a symptom of undetected diabetes, dry mouth means the mouth does not have enough saliva to keep itself wet. Saliva is necessary to help digest food, and prevent infection and tooth decay by controlling bacteria and fungi. Dry mouth can make tasting, chewing, and swallowing food difficult, and can impede speech. In addition, dry mouth can cause mouth infections and tooth decay.
Although each individual may experience symptoms differently, symptoms of dry mouth may include:

• sticky, dry mouth
• dry lips
• sense of burning in the mouth
• tough tongue
• mouth sores or infection

Always consult your physician for a diagnosis. Treatment for dry mouth depends on the cause of the condition. Dry mouth can be caused by medication, disease, cancer treatment, and nerve damage. Some tips to prevent dry mouth symptoms include:

• Take frequent sips of water or sugarless fluids.
• Avoid caffeine.
• Drink fluids during meals.
• Avoid spicy or salty foods.
• Avoid tobacco and alcohol.
• Use a humidifier at night.
• Chew sugarless gum or sugarless candy.

Frozen Shoulder

What is frozen shoulder?
Frozen shoulder, or Adhesive Capsulitis, is a condition that causes restriction of motion in the shoulder joint. The cause of a frozen shoulder is not well understood, but it often occurs for no known reason. Frozen shoulder causes the capsule surrounding the shoulder joint to contract and form scar tissue.

Typical symptoms of a frozen shoulder

• Shoulder pain
• Limited movement of the shoulder
• Difficulty with activities such as brushing hair, putting on shirts/bras
• Pain when trying to sleep on the affected shoulder

The stages of a frozen shoulder

Painful freezing stage
This is the most painful stage of a frozen shoulder. Motion is restricted, but the shoulder is not as stiff as the frozen stage. This painful stage typically lasts 6-12 weeks.

Frozen stage
During the frozen stage, the pain usually eases up, but the stiffness worsens. The frozen stage can last 4-6 months.

Thawing stage
The thawing stage is gradual, and motion steadily improves over a lengthy period of time. The thawing stage can last more than a year.

What causes frozen shoulder?
Most often, frozen shoulder occurs with no associated injury or discernible cause. There are patients who develop a frozen shoulder after a traumatic injury to the shoulder, but this is not the usual cause. Some risk factors for developing a frozen shoulder include:

Age and gender
Frozen shoulder most commonly affects patients between the ages of 40 to 60 years old, and it is twice as common in women as in men.

Endocrine disorders
Patients with diabetes are at particular risk for developing a frozen shoulder. Other endocrine abnormalities, such as thyroid problems, can also lead to this condition.

Shoulder trauma or surgery
Patients who sustain a shoulder injury, or undergo surgery on the shoulder can develop a frozen shoulder joint. When injury or surgery is followed by prolonged joint immobilization, the risk of developing a frozen shoulder is highest.

Other systemic conditions
Several systemic conditions such as heart disease and Parkinson's disease have also been associated with an increased risk for developing a frozen shoulder.

Treatment
Frozen shoulder treatment primarily consists of pain relief and physical therapy. Most patients find relief with these simple steps, although the entire treatment process can take several months or longer. Stretching exercises for frozen shoulder serves two functions: first, to increase the motion in the joint, and, second, to minimize the loss of muscle on the affected arm.

Exercise
Here are some exercise and stretching tips:

• Try a very warm shower, or even better a very warm bath just prior to beginning your exercise. The moist heat will increase local blood flow and stretchiness of the tissues in and around the shoulder joint.
• Start with good posture before beginning each exercise. If you look in the mirror and your natural relaxed posture reveals rounded shoulders and upper back and your chin is protruding forward, this will lessen the amount of motion you will be able to obtain. Retract your chin slightly, sit up tall or stand tall, and roll your shoulders backwards before beginning any range of motion exercise. By doing this you place your affected shoulder in a more natural position and will make the frozen shoulder exercise more effective.

• Increase your frequency and intensity of each exercise session. You should be stretching and strengthening several times a day, but each session should be briefer with focused intensity rather than 2-3 long drawn out sessions. You will see quicker results by not allowing the shoulder to stiffen up between sessions that are too far apart.

Anti-inflammatory medications
Anti-inflammatory medications have not been shown to significantly alter the course of a frozen shoulder, but these medications can be helpful in offering relief from the painful symptoms.

Cortisone injections
Cortisone injections are also commonly used to decrease the inflammation in the frozen shoulder joint. It is unclear the extent of the benefit of a cortisone injection, but it can help to decrease pain, and in turn allow for more stretching and physical therapy. What is known, about the cortisone is only effective when used in conjunction with physical therapy for the management of a frozen shoulder.

Managing Asthma during monsoons

Out of breath during thunderstorms?
The mechanisms behind thunderstorm asthma are not well established as it is caused by a combination of many factors. However, thunderstorms are known to have a marked effect on pollens, fungal spores, as well as dust and smoke particles. Although representing a small proportion of airborne particles present in the atmosphere, pollen grains can be causative agents of allergic respiratory responses in individuals who are allergic to pollens. Some grass allergen (for example, ryegrass allergen) is located on the surface of starch granules within pollen grains. A single pollen grain contains up to 700 starch granules of 0.6 to 2.5 um (small enough to reach the lower airways in the lung). When it rains or is humid, pollen grains can absorb moisture and burst, releasing hundreds of small allergenic particles that can penetrate deep into the small airways of the lung. It is also thought that an increased release of fungal spores may occur after a thunderstorm or heavy rainfall, thereby precipitating asthma.

Inference of a case study
According to a study, based on the asthma epidemic, which occurred in London on 24 and 25 June 1994 after a thunderstorm, it was noted that lightning strikes, rainfall, drop in air temperature, air pressure, and humidity seemed to be related to the onset of the asthma epidemic.

This is what scientists found about thunderstorm-associated asthma:

• A link exists between asthma epidemics and thunderstorm.
• Epidemics related to thunderstorm are dependent on seasons when there are high atmospheric concentrations of airborne allergenic pollens.
• The start of the thunderstorm has a close temporal association with the onset of epidemics.
• Subjects with pollen allergy, who stay indoors with closed windows during thunderstorm, are not usually affected.
• Subjects who are not under correct anti-asthma treatment are at a major risk whilst subjects with allergic rhinitis and those without previous asthma can experience severe broncho-constriction (constriction of the bronchial air passages).

Prevention is better than cure

Precautions to take in the event of a thunderstorm:

• Watch out and listen closely for weather reports.
• Be aware that thunderstorms could trigger your asthma.
• Increase your preventer inhaler, in consultation with your doctor or nurse, and seek medical attention if you experience an extreme attack.
• Keep a close eye on your condition either by taking regular peak flow readings or recording your symptoms.

Tips to cope with asthma

• Learn to use your medication correctly. Request your doctor to teach you to use the inhaler. This is important because sufficient medication must reach the airways in order to alleviate the symptoms.
• Keep your house clean. Some kinds of bacteria present in household dust are known to induce asthma. It is particularly dangerous if these bacteria are present in the bedroom. The bacteria will be found where dust mites are present. So take care to remove all breeding places for these mites, such as carpets and any non-essential soft furnishings. The bedroom floor should be cleaned regularly using a good anti-bacterial soap. Use dust-proof pillow and mattress covers. Regularly wash pillows and sheets in hot water.
• Smoking is a big no-no. Don’t allow others to smoke around you either. Smoking inside your room should be completely disallowed.
• High humidity levels encourage bacteria growth which can cause asthma attacks. Maintain humidity in the 30 to 50 percent range. Use exhaust fans in bathrooms. If specific areas (like the basement) have high humidity, make use of dehumidifiers.

• Regular exercise and swimming is generally an excellent form of exercise for asthmatics.
• Gases and particles from combustion can cause asthma problems. Check all stoves, heaters and furnaces at least once a year. When they are in use, furnace filters may need changing every month. There are high efficiency filters available that can significantly reduce the amount of particles getting into the air.
• Many asthmatics are allergic to pollen. If that’s you, try to avoid the outdoors as much as possible during pollen season. Use air conditioning indoors. Covering your nose and mouth with a scarf can help cut down on pollen intake as well as reduce chances of asthma attacks triggered by cold air.

Adopt a healthy sensible lifestyle and follow these simple tips to minimize the effects of asthma.

Myths and truths about dieting and weight loss

Dieting myths revealed
Does eating at night make you fat? Is caffeine bad for you? New diet myths can crop up at any time; fads come and go. Here are some diet myths revealed for you:

Myth: Caffeine is unhealthy.
Truth: There is some evidence that caffeine may have a positive effect on some diseases, including gout and Parkinson's disease, besides caffeine's famous wake-up call. Also, caffeine doesn't dehydrate people who consume it regularly.

Myth: The less fat you eat, the better.
Truth: People with heart disease, diabetes, and metabolic syndrome may benefit from adding a little healthy fat -- the monounsaturated kind -- and cutting back on carbohydrates. But they shouldn't increase their overall fat intake -- just swap saturated fat for monounsaturated fat.

Myth: Use sea salt in place of table salt.
Truth: Sea salt or other gourmet salts aren't healthier than table salt. Sea salt contains slightly less sodium per teaspoon than table salt only because sea salt is coarser, so fewer grains fit into the teaspoon.

Myth: Drinking more water daily will help you lose weight.
Truth: There's no evidence that water peels off pounds. Foods containing water -- such as soup -- can fill you up, but just drinking water alone doesn't have the same impact. Our thirst mechanism and our hunger mechanism are two different things.

Myth: Whole grains are always healthier than refined grains.
Truth: Whole grains are a healthy choice, but you needn't ditch refined grains. Refined grains generally are going to have more folate, thiamin, riboflavin, niacin, and iron. The whole grains usually have more fiber, vitamin E, selenium, zinc, potassium. You can have some of each.

Myth: Eating at night makes you fat.
Truth: Calories count, whenever you eat them. There's no proof for this myth.

Weight loss myths revealed
There is usually some cheating and lying involved even though you follow your diet or fitness routine. Unfortunately, myths about how you can lose weight can sabotage even the healthiest relationship between you and your treadmill. Here is a list of lies so you can battle the bulge armed with the truth:

Myth: If you eat and exercise consistently, you will never gain weight.
Truth: The fact is your metabolism slows down as you age. As a result, you often have to either eat less or exercise more to avoid gaining weight. You need to be willing to make lifestyle changes and dietary adjustments as you age, change, and grow. The biggest change usually occurring around the age of 40. Your metabolism will continue to slow down more gradually over the years, so always keep your food and exercise plan flexible.

Myth: Carbs are all bad
Truth: It's a myth that all carbohydrates are bad. The body uses carbs as fuel during exercise to burn body fat, a great reason to keep the bread basket on the menu.

Myth: Certain foods make you burn calories
Truth: A calorie is a calorie, regardless of where it comes from. There are no foods that increase your metabolic rate, or help you burn calories. You may eat foods with a high water and fiber content because they stay in your system longer, a plus for taking off the pounds.

Myth: Snacking is always a bad idea
Truth: The idea that you shouldn't eat between meals is a myth. You don't need to starve to lose weight. Having snacks in between meals might actually help you eat less, and stave off the urge to overeat or binge later. In fact, dietitians often recommend that you have five smaller meals a day, instead of eating your calories all in one sitting.

Skin Problems and hair Care

In the new millennium world human life is full of stress and anxiety. In our struggle to succeed, we age rapidly and ignore our health and appearance. Add to this our polluted environment which is a result of our own misdeeds. Or in other words, a skin or bad hair problem can be triggered by unhealthy lifestyles, improper diet, medication, and contact with those who have contagious skin conditions. Let us look at some basic skin and hair problems in this issue.

A face that launched a thousand battleships
Helen of Troy had such a beautiful face, they say, that her admirers were ready to go to war launching a thousand battleships! First impression is the last impression, they say. Our face is the first thing people see when they meet us – and can break or make a great first impression. Social situations demand a problem-free skin, especially, your face. Given below are a list of common skin problems and ways to cure them:

Dry Skin
Do you look like an old hag when you are not aged? Going on a date with dry skin can make you appear years older than you actually are. If you haven't had any luck trying multiple moisturizes, you may want to try an all natural, moisturizing mask made with honey. Mix two tablespoons of honey with one tablespoon of milk, and apply to your face and neck. Leave this on for approximately 10 to 15 minutes, and then rinse with warm water. Pat your face dry with a soft towel. Voila! You are sweet sixteen with a glowing skin on your face and somebody’s “my fair lady”.

Oily Skin
Oily skin is a skin problem that can cause blemishes. A banana face mask will keep the oil under control. Mash one ripe banana with one tablespoon of honey and add a few drops of lemon juice. Apply this tasty mixture to your face for 15 minutes before rinsing with cool water. You will really go bananas over this cure as it will make your makeup secure because you will have a less oily face.

Blotchy Skin
Feeling blue over your red skin? When makeup won’t do to cover up blotchy, red skin, then it is time for donning a soothing mask. Oatmeal makes for a great mask that can cure many skin problems. Cook two tablespoons of oatmeal with ½ cup of milk until soft. Add two tablespoons of olive oil and let cool. Apply to your face and neck for about half an hour, and then rinse with warm water. When applied two or three times a week the mask cures the skin problem.

The crowning glory
Hair is delicate, growing stuff which needs to be handled with care. A lot of care will make your hair healthy, shiny and also beautiful. Love your hair like you are going to lose it. Hair is an important aspect in a person's look. Hair has been called as “crowning glory.” That’s because hair is covering our head like a crown which can influence our appearance. Here are some hair care tips:

• Identify your hair type, such as, oily, dry, natural, curly, straight, kinky or whatever. By doing this you can correctly treat your hair with product that is useful to your type of hair.
• Your shampoo should match your hair type. Apply shampoo from root to tip --- gently work down the hair. Rinse thoroughly under running water, preferably a shower.
• Always condition after shampooing. Choose a conditioner that works with your shampoo. Be generous with your application.
• Gently dry your hair even if it takes a long duration, but don’t rub your hair.
• Use a bungee-band when you put your hair in a braid or ponytail. Don’t use any plain rubber band as this will cause hair breakage and hair loss.
• Go to sleep but not with your ponytail or in tight braid. This can damage your hair.

Safety on a rainy day

Healthy and safe monsoon
You might wonder what precautions to take during the monsoon season. We need to be careful about the food we eat and the water we drink. During this season digestion is weakened. Following these does and don'ts will help us enjoy the rains without worrying about diseases:

• Wash all fruits and vegetables thoroughly, particularly leafy vegetables and cauliflower, which not only contain larvae and worms, but also collect dirt from the streets.
• Eat in moderation as the body finds it harder to digest food during the monsoon.
• Drink warm beverages; add mint or ginger or dry ginger powder to tea.
• Moong dal is easy to digest and should be the dal of choice for the season.
• Garlic, pepper, ginger, asafoetida (hing), jeera powder, turmeric and coriander help enhance digestion and improve immunity.
• Non-vegetarians should go in for lighter meat preparations like soups and stews rather than heavy curries.
• Stick to freshly cooked food, but if you prefer to store cooked food in the fridge, heat it before eating.
• Drink only boiled and filtered water, and make sure that it is consumed within 24 hours of boiling.

The grub for the season
During the rains if you eat when you are not hungry, it is an invitation to indigestion and illnesses such as jaundice. Vegetables recommended during the rains are the non-leafy ones such as -- snake gourd (turi), gourd (dudhi), pointed gourd (parwal), yam (suran), cluster beans (gavaar), apple gourd (tinda) and bitter gourd (karela). It is better to stick to seasonal fruits because non-seasonal ones tend to get infested with worms during the monsoons. Among fruits, stick to pomegranates, mangoes, bananas, apples, litchees and cherries.

The diseases of the season
Malaria and jaundice are common due to stagnant water and contaminated food. Use mosquito repellants, creams and nets if you live in mosquito prone areas or places with stagnant water. Wash vegetables with clean water and steam them well to kill germs. Avoid eating uncooked food and salads unless they are organic and cleaned well. Do not allow your children to play in puddles. Dry your feet with a soft, dry cloth whenever they get wet.

Safety first
Avoid eating chaats, fried items such as pakoras, precut fruits and juices from roadside vendors. When eating out, choose restaurants that conform to basic standards of quality and hygiene, in order to avoid contracting serious infections such as viral fever, diarrhoea and other water-borne diseases.

Monsoon checklist
Here are some monsoon checks for your body and mind:

• Avoid getting drenched in the rain. Do not leave your wet clothes and footwear on for long. Change and dry yourself.
• Drink boiled and filtered water.
• Be careful about what you eat. Avoid eating roadside and junk food; instead eat nutritious home–cooked food. Cover food to prevent it from getting infected by flies, which are germ carriers. Keep your kitchen clean.
• Hot broths, soups and hot herbal tea can be soothing.
• Take care of your skin and feet. If you have cuts and bruises do not walk around barefooted.
• Diabetics need to take special care during this season.
• Beware of respiratory tract infections in children.
• Individuals having asthma should be careful of asthma triggers.
• Take care of hygiene and sanitation; do not allow water to accumulate around your home. Use protective measures to keep mosquitoes at bay and keep your surroundings clean.
• Hair care problems like stickiness and dandruff, which leads to hair falling, can be controlled by using shampoo and conditioner.
• Continue with your regular exercise or yoga.

Remember prevention is better than cure. Enjoy the monsoon season with your family and friends and keep all ailments at bay.

Know your Cholesterol

Bad food habits
Are you and your family, mostly, living off French fries and hamburgers? If you could reduce the number of times you visit a fast food restaurant by one time in a week, then you will go a long way to reduce the rapidly escalating rate of bad cholesterol in your bloodstream. In our junk food society and sugar-loving mindset we are on the brink of complete disaster because of unhealthy eating. These days more children are considered obese because of the wrong eating habits taught to them at an early age. Even the youth are victims of high bad cholesterol rates. Little surprise then that we are seeing cases of coronary heart disease in people in their early thirties. This must be because the foods we are eating today have high levels of LDL-cholesterol and saturated fat.

Understand your cholesterol
Cholesterol is a substance that is produced from the liver and found in certain foods. It is required in our body but to a certain level. Too much or too little of it can create many diseases. To understand the normal cholesterol level in human body, we must know the different types of it present in our body. The first type is LDL or low-density lipoprotein which is bad cholesterol. It can block the arteries affecting normal supply of oxygen and blood in body. The second type is HDL or high density lipoprotein, which is good as it removes unhealthy stuff from bloodstream. Another type is triglycerides which can create problem if it's too high. Normal level for HDL is 60 or above. If it is below 40, then it is prone to vessel damage, stroke or heart-attack. If HDL or good cholesterol is high, it is beneficial for health. Remember, it helps to get rid of the bad cholesterol. The normal triglyceride level is 150 and below.

The cure mantra
So what is the mantra for preventing the build up of bad cholesterol in your body? Change your diet, and exercise daily.

Foods high in antioxidants and fiber are good for lowering cholesterol levels in the blood including fruit and vegetables, and whole grains. Remember to eat mono- and polyunsaturated fats if you eat fat at all. Consume fat-free dairy products, sour-creams, cottage-cheese along with skinless poultry, fish and shellfish. Oil used for cooking must be high in unsaturated fats like corn, canola, sunflower, sesame and soybean. Best is to avoid meals cooked in oil even if they taste great. Walnuts and almonds are great foods that reduce your bad cholesterol levels and garlic contains a substance called allicin, which prevents the retention of LDL-cholesterol by the body. Take control of your activity level. Do moderate physical activity, like brisk walking, for at least 30 minutes on most, and preferably all, days of the week. If you are short of time do three, 10-minute segments on as many days as you can. When one exercises sufficiently, triglycerides and bad or LDL-cholesterol levels substantially reduce and the good or HDL-cholesterol levels increase.

Yoga and cholesterol
All yoga practices help improve the flow of blood and oxygen in the body which, in turn, helps in getting rid of toxins and other waste. But, for your yoga practices to be really beneficial in lowering your unwanted cholesterol you will have to practice it on a regular basis.

The following yoga poses are beneficial in improving blood circulation and elimination ofthe cholesterol build-up in your body.

• Surya Namaskar (Sun Salutation)
• Sarvangasana (Shoulder Stand)
• Ardha Matsyendrasana (Half-Seated Twist)
• Shalabhasana (Locust Pose)
• Vajrasana (Thunderbolt Pose)

Meditation further helps reduce stress hormones that, in turn helps bring down cholesterol levels.

Go natural
You do not always need to take medication to lower cholesterol. There are several natural, heart-friendly foods that are good for controlling cholesterol without any medication. Good eating habits, stress-free life and some exercise can control your cholesterol and triglycerides naturally!

Exercise and diet tips to fight depression

What is depression?
Depression is a persistent low mood which makes one feel unable to cope with or face everyday life or the future. Often people feel anxious, worthless, fatigued, irritable and unhappy in situation where they would have been happy, hopeful and optimistic otherwise. These feelings may become more severe, with depression preventing the sufferer from coping with normal life. The good news is that exercise can be as effective in controlling depression as drugs or counseling.

How exercise helps
All forms of activity are thought to help, so you need not join a gym or go to a class; walking is a potent medicine, cycling blows the cobwebs away and even gardening is thought to have a huge positive impact on reducing depression. Try to find something you enjoy, jogging, swimming or even dancing, because you're more likely to keep going with it. When you do these, your body produces endorphins or feel-good chemicals which make you feel instantly better and happier. Exercise removes the build-up of stress hormones which can otherwise cause depression. The benefits of exercise last longer than quick-fixes such as comfort-eating, smoking, or drinking tea or coffee, all of which may contribute to the problem. Exercise gives a feeling of release from problems and gives you a focus by abandoning responsibilities and concentrating on the purely physical.

Diet tips to fight depression
Diet can have a profound effect on physical and mental health, and certain foods have been shown to combat depression. Good nutrition also eases stress and improves sleeping patterns. Here are some tips:

• You should avoid food with lots of sugar and caffeine; they may give you a burst of energy, but they later bring about anxiety and tension because they upset the blood sugar levels in your system.
• Eating the wrong food can bring on the wrong mood.The following can help lift your mood: Avocados are a great source of the mineral selenium, which is full of stuff to stop you feeling depressed. Kiwi fruit has Vitamin C which is important for boosting your immune system. Bananas increase the levels of the chemical serotonin in your body to combat depression. Capsicum stimulates the body, improves the circulation and also releases feel-good endorphins in the brain.
• Dehydration causes tiredness, which is one of the factors that can easily throw people into a depressed state. It stops you feeling hungry. Many people tend to think they're hungry, when they're actually thirsty. Eating when you're dehydrated will cause you to become overweight and people who are overweight are more likely to suffer from depression. Ideally, you should aim to drink at least two liters of water – that's about eight glasses – a day. If you get bored with water, try the odd cup of green tea. It contains high levels of antioxidants that help fight depression and it won't dehydrate you like normal tea, because it contains no caffeine.
• Getting important vitamins and minerals into your body that you might be lacking in can help a lot. A cod liver oil tablet will not only boost your vitamin D levels, but also help your immune system. B vitamins are also crucial for your mental health. B6 is needed to process serotonin, which is the chemical that produces the happy feeling; melatonin, that helps sleeping and dopamine that is vital for your nervous system. A lack of B3 (niacin) can bring on anxiety, while not enough B5 can cause severe depression. Zinc and iron also help to produce serotonin. Fish oil, a source of Omega-3, can help depression, so taking a supplement that contains any, or all of these could lift your mood.

Yoga at the workplace

Cubicle confusion
Are you being forced to deliver twenty-four hours worth of work done in eight? Do you have a tyrant boss or a colleague who pulls your leg a bit too often? Are your eyes burning and your back hurting from staring at the computer for hours and hours?

Take a break. Yoga at your cubicle desk makes sense and provides relief from work induced stress. You will feel better and be more alert if you take a short break every hour or two and stretch some muscles.

Yoga at your desk
Practicing yoga at your desk can rejuvenate your brain, and bring life back into your muscles. Here are some step by step yogic exercises that you can do at your desk. All you need is a stable desk and a chair:

Five office desk asanas
Asana 1
Begin with your breathing---that is absolutely fundamental. Stress can make your breathing shallow and quick, particularly when you are at work. Firstly, shut your office door and turn off your computer. Next sit on your office chair with your feet hips-distance apart, flat on the floor. Then close your eyes and take a deep inhale followed by a deep exhale through your nose. Keep your mouth closed. Don’t forget to count to three slowly as you inhale and count to three slowly as you exhale. As you do this, relax the muscles in your face, unfurrow your forehead and eyebrows, unclench your jaws and lengthen the back of your spine while drawing your shoulders away from your ears. In this posture, take at least 10 breaths.

Asana 2
Loosen your shoulders. Raise your arms over your head and have the palms of your hands face one another. Keep breathing deeply through your nose. Draw your shoulders down your back as you lengthen up through the top of your head. Do this asana for five deep breaths. Next, extend your arms straight out in front of you so that they are at chest level. With palms still facing one another, extend your fingers out, hunching your shoulders slightly. Then, draw your shoulders back but pay special attention to not lift your shoulders into your ears. Keep drawing your shoulder blades down your back as you continue to extend through your fingertips. Do this movement five times.

Asana 3
Straighten your upper body. Be seated and allow your breath to lift up through the frontof your chest on an inhalation. Interlace your fingers and reach your arms behind you. Then, lean forward keeping the front of your spine straight and lift your arms up toward the ceiling. As you do this, press your shoulder blades in toward one another and draw them down your back. Lift your arms as far as they feel comfortable. Having done that, stay there for three breaths. Lower your arms again and repeat this exercise four more times.

Asana 4
Stand up. Move away from your desk. Inhale and lift your arms over your head while you have your feet together. Fold forward bringing your hands to the floor or near the floor, as you exhale. Bend your knees as you fold forward, to avoid lower back problems. Stay here for one complete breath cycle. Then, leading with your chest on an inhalation, raise your arms up over your head as you return to standing. Look at your hands when you bring your palms together. Return to your starting position and as you exhale, lower your hands to your sides. Lead with the front of your chest as you both fold forward and come up. Let not your shoulders hunch as you make your way in and out of this posture. Keep your spine straight by lifting your chin and your eyes gazing beyond the tip of your nose as you fold forward and come up. Do this five times.

Asana 5
Relax and rejuvenate. Sit down on your chair or settle down in a comfortable cross-legged position on the floor of your office. Focus on your breath and close your eyes. Let all your confusion and wandering thoughts be neutralized by focusing on your breath. With relaxed muscles on your face and elongated spine---stay in this posture for five minutes or longer.

Fight allergies with food

Say no to allergy foods
One of the most simple and effective ways to improve your allergy condition is by changing your daily diet. By eating the right kinds of food, your immune system can bedramatically regulated and improved. For this reason, you won't be that sensitive to allergens. A nutritious diet can help control underlying inflammation; dilate air passages, and thin mucus in the lungs. On the other hand, if you eat unhealthy foods, you can only expect your allergies to get worse.

Types of allergy fighting foods
Here is a list of what kinds of food you should consume so that you could dramatically improve your allergies

Omega-3 Fatty Acids
Omega-3 essential fatty acids contain Eicosapentaenoic Acid (EPA), which is a natural anti-inflammatory. Good sources of Omega-3 fatty acids include flaxseed oil, salmon, haddock, cod, and other cold-water fish. Mothers who eat fish during pregnancy have children with lower incidents of eczema. Another essential acid, Gamma-linolenic Acid (GLA), also acts as an anti-inflammatory, and it can be found in evening primrose oil, borage oil, and black currant seed oil. If possible, include more of both of these fatty acids in your diet. On the flip side, too much Omega-6 fatty acid may intensify inflammation. Most people in our society need more Omega-3 fatty acids and less Omega-6 fatty acids. Foods high in Omega-6 fatty acids include cottonseed, corn, and sunflower oils, as well as processed foods like mayonnaise, salad dressing, and fast food. Saturated fats and trans-fats also trigger the release of inflammatory chemicals. Avoid anything that contains partially hydrogenated oil. Try to use mono-saturated olive oil as your primary source of fat.

Fruit Juices
Fruit juices are rich sources of antioxidants that help reduce inflammation. Eat more freshfruits and vegetables to get more antioxidants in your diet. Berries have especially high levels of antioxidants. Another good example is apple. The red skin of apples contains Quercetin, one of the many kinds of Flavonoids. Flavonoids are widely used in treating and preventing allergies. Mothers who eat apples during pregnancy have a significantly reduced risk of their children developing asthma. Grapes in particular seem to protect against allergies and asthma. Red grape skin has high levels of Resveratol, which reduces inflammation, as well as antioxidants.

High-Fiber Foods
A high-fiber diet makes for a healthy colon. A low-fiber diet produces a lazy colon that's more susceptible to disease. High-fiber foods like whole grains, nuts, and seeds stimulate movement in the colon and encourage the growth of "good" bacteria. In an unhealthy colon, "bad" bacteria and fungal organisms like Candida may take over, which could lead to leaky gut syndrome. Leaky gut syndrome often leads to food allergies and chemical sensitivities.

Yogurt and Kefir
Another way to increase the number of good bacteria in your gut is to eat them directly. Yogurt and kefir contain live bacterial cultures. Allergic symptoms decline if you consume yogurt. If you're trying to avoid dairy products, opt for a probiotic supplement.

Spices
Turmeric and ginger are known anti-inflammatory agents.

Magnesium
People who have asthma are deficient in magnesium. Foods rich in magnesium includespinach, navy and pinto beans, sunflower seeds, tofu, halibut, artichokes, and black-eyed peas.

Zinc
People with asthma are deficient in zinc as well. Foods rich in zinc include yogurt, tofu, lean beef and ham, oysters, crab, and the dark meat of turkey and chicken.

A healthy and balanced diet goes a long way in keeping you healthy and it acts as you weapon and shield against various ailments.

Care for your skin during Monsoons

What happens to the skin in monsoon?
During the rainy season the weather becomes very humid due to the presence of moisture in the atmosphere. Add to that the blazing sun, which scorches your skin, seeping through the clouds. When the heat rises but there are no rains to bring down your body temperature, the sebaceous glands, that are the oil glands, become overactive and start secreting oil. This oil forms a layer of film on the skin. Bacteria settle on the oily layer and cause itching, rash and allergies. As a result the skin looks dull and lifeless.

Simple and basic skincare
To take care of your skin in humid weather always carry wet tissues with you and keep wiping the face. Some of the wet tissues come with non-alcoholic astringent with a pleasant fragrance. Working women can use a water-based moisturizer. Avoid using creams in this weather. Also consider having facials done more regularly to cleanse your skin. It is always advisable to take aroma cream facials which are available for all kinds of skin. They are recommended because they don’t have any chemicals.

Consume more fresh fruits and vegetables. The pulp of papaya, banana, sweet lemon, plums and peaches can be used as face packs. Vegetables like cucumber, tomato juice, potato can be used as a cleanser and to shrink the pores. People with very oily skin can splash cold water with a few drops of lime added to it and then tone up the skin with aromatic skin toners which are alcohol free.

Housewives confined to the kitchen for a long time are exposed to oil fumes which settle on their skin leading to irritation, rash or itching. They should wash their face frequently with cold water with a few drops of eau de cologne added to it. Having cold juices and even cold soups would help your skin to a great extent.

Skincare tips in monsoon

• Use a clarifying facial wash or cleanser. This can help unclog pores that areworking overtime during the hotter months as skin sweats often.
• Drink plenty of water.
• Use an exfoliating scrub at least once per week to remove dull skin cells and increase circulation.
• Use a light moisturizer with SPF protection on a daily basis. The SPF grade depends on your skin type.
• Use an eye gel before bed. This can help reduce puffiness and any tenderness in the eye area.
• Avoid direct sun exposure; not only will you feel hotter, but your skin will be more at risk for sun damage.

Home remedies in humid heat
In humid, hot climates, cleansing is a top priority in order to remove oil and dirt, especially if you have oily or problem skin.

• Keep a mini skincare kit with you. Pack in it small or travel-sized bottles of wipe-off cleanser and toner and, if you need to, cleanse quickly at midday as well as morning and night, using tissues.
• Just use moisturizer where you need it and choose light or oil-free types rather than heavier creams.
• Wear a water-based foundation, especially if your skin is oily. If you prefer not towear foundation during hot weather, just sweep on a little translucent or bronze powder to control any shine.
• Look out for oil-blotting lotions that can be worn under foundation to keep your skin matte and shine-free. Apply only over the T-zone.
• If you are working in a city, consider having facials more regularly to cleanse your skin of pollution residues. Your pores open up in hot weather and so absorb these residues more readily than when it is cooler.

Always remember you have to rehydrate your skin to allow the skin to sustain self repair and suppleness. Enjoy the rains!

Depression and Chronic pain - the fatal twosome

The fatal twosome
People who are depressed and people with chronic pain tend to be less active than thosewho are healthy, because their minds and bodies cause them to slow down. When the two combine, it can be hard to tell where one ends and the other begins. It can be even harder to figure out which one to treat first. Though it is possible to be in pain without ever becoming depressed, it is very likely that if you suffer from chronic pain, you will also battle depression at some point in your life.

How to cope with the twosome
Counseling is a valuable tool in the fight against depression associated with chronic pain. Being able to talk about your pain in a non-threatening environment can relieve some of the stress associated with your condition. Additionally, finding medications and treatment strategies that work for you will eventually give you more control over your pain, which is one of the keys in battling pain-associated depression.

Tips for combating the maladies

• Identify your stress triggers. What bothers you? Could you lessen its effects or avoid it? Sometimes just being aware of what increases your stress and pain levels can help keep things under control.
• Share your thoughts with someone else. Join support groups. Discuss your feelings with your doctor. Be more open with your family and friends and tell them how you are coping. Keeping everything inside allows stress to build up, leading to more pain and an increased risk for depression.
• If you find your prescribed drugs are no longer effective in treating your pain or your depression, don’t be afraid to ask your doctor for a change. Sometimes, a medication may simply stop working for you. Try a different medication. Different medications work for different people.
• Don’t get overstressed. Even when you are having a bad day, it is important to keep a steady level of activity. Allowing pain to interfere with your daily routine puts you at risk for losing endurance. It also increases feelings of helplessness, a factor that contributes to depression.
• Rest is very important during this condition. Find outlets for stress wherever possible. Read a book, take a bath, or find a quiet place to sit for a few minutes. Keep stress levels in check by taking time out when you need them.

A head start in the battle
Finding ways to deal with stress and cope with chronic pain can give you a head start in the battle against depression. Unfortunately, both depression and chronic pain come with a stigma that keeps some people from seeking the treatment they need. Even though these conditions may be uncomfortable to talk about, keeping them in the open is the best way to keep them in check. It is advisable for patients to talk with their doctors if they experience any of the following common symptoms of depression:

• Changes in sleep patterns
• Changes in appetite
• Feelings of anxiety

The prescribed treatment
Even if you are not experiencing a low in mood, your doctor may prescribe a low-doseantidepressant to treat your chronic pain symptoms. While this may seem strange, the use of antidepressants for pain control is scientifically based and has been going on since the 1960’s. Even at low doses, these medications cause chemical changes in the brain that alter the way pain is perceived. Another reason antidepressants are commonly used to treat chronic pain is that they can stop the cycle that leads to depression before it begins, or at least provide a running start. Depression can intensify feelings of pain, leading to a lower activity level and quality of life, which in turn intensifies the feelings of depression.