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.

Apollo DKV Health Insurance Company

About Us
Quality healthcare and Apollo have become synonymous in the Indian subcontinent, a fact reiterated by global healthcare experts and international accreditation bodies. Committed to bring world class health care within the reach of every individual, Apollo Hospitals Group has joined hands with DKV, a world leader in the field of health insurance. The joint venture is poised to make good the conviction of both the partners that Indian health insurance market is on the brink of explosive growth.

About DKV
DKV is the European market leader and one of the world’s top five private health insurers. In 2006, the company reached a gross premium income of € 5bn with 7.3 million customers. With its Think Healthcare!® strategy DKV provides insurance coverage, healthcare services and medical care from one single source. DKV is represented across Europe (Belgium, Germany, Great Britain, Luxembourg, Norway, Spain, Sweden) as well as in Asia, i.e. China and South Korea. DKV’s headquarters are based in Cologne & Germany. The company is a member of the ERGO Insurance Group and thus part of the Munich Re Group, one of the world’s largest reinsurers. For further information visit www.dkv.com

About Apollo Hospitals Group
Apollo Hospitals is the largest healthcare group in Asia, with over 7000 beds in 41 hospitals. It holds the distinction of being the first group of Indian hospitals to be accredited by Joint Commission International. The group has a comprehensive focus on healthcare in the Indian subcontinent, with India’s largest pharmacy retail chain, a string of nursing and hospital management colleges, a country-wide network of diagnostic clinics, and India’s largest third party administrator in health insurance. For further information visit www.apollohospitals.com Vision To provide affordable and innovative health insurance solutions to every citizen of India and become their first-choice partners in positive health.

Mission Our mission is to:
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 and Constantly deliver on our commitments to all the stakeholders.