Dandruff a menace

Dandruff is a common chronic scalp condition marked by itching and flaking of the skin on your scalp. Although dandruff isn't contagious and is rarely serious, it can be embarrassing and sometimes difficult to treat.

The good news is that dandruff usually can be controlled. Mild cases of dandruff may need nothing more than daily shampooing with a gentle cleanser. More stubborn cases of dandruff often respond to medicated shampoos.

For most teens and adults, dandruff symptoms are easy to spot: white, oily looking flakes of dead skin that dot your hair and shoulders, and an itchy, scaling scalp. The condition may worsen during the fall and winter, when indoor heating can contribute to dry skin, and improve during the summer.

A type of dandruff called cradle cap can affect babies. This disorder, which causes a scaling, crusty scalp, is most common in newborns, but it can occur anytime during infancy. Although it can be alarming for parents, cradle cap isn't dangerous and usually clears up on its own by the time a baby is a year old.

When to see a doctor
Most cases of dandruff don't require a doctor's care. But if you're still scratching your head after several weeks of experimenting with over-the-counter (OTC) dandruff shampoos, or if your scalp becomes red or swollen, see your doctor or dermatologist. You may have seborrheic dermatitis or another condition that resembles dandruff. Often your doctor can diagnose the problem simply by looking at your hair and scalp.

Causes

Dandruff can have several causes, including:

·         Dry skin. Simple dry skin — the kind you get during winter when the air is cold and rooms are overheated — is the most common cause of itchy, flaking dandruff. Flakes from dry skin are generally smaller and less oily than those from other causes of dandruff, and you'll likely have symptoms and signs of dry skin on other parts of the body, such as your legs and arms.

·         Irritated, oily skin (seborrheic dermatitis). This condition, one of the most frequent causes of dandruff, is marked by red, greasy skin covered with flaky white or yellow scales. Seborrheic dermatitis may affect not only your scalp, but also other areas rich in oil glands, such as your eyebrows, the sides of your nose and the backs of your ears, your breastbone, your groin area, and sometimes your armpits.

·         Not shampooing often enough. If you don't regularly wash your hair, oils and skin cells from your scalp can build up, causing dandruff.

·         Psoriasis. This skin disorder causes an accumulation of dead skin cells that form thick, silvery scales. Psoriasis commonly occurs on your knees, elbows and trunk, but it can also affect your scalp. It may be difficult to differentiate from seborrheic dermatitis if only the scalp is involved.

·         Eczema. If you have eczema anywhere on your body, it could also be on your scalp, possibly leading to the development of dandruff.

·         Sensitivity to hair care products (contact dermatitis). Sometimes sensitivities to certain ingredients in hair care products or hair dyes, especially paraphenylene diamine (PPD), can cause a red, itchy, scaling scalp. Shampooing too often or using too many styling products also may irritate your scalp, causing dandruff.

·         A yeast-like fungus (malassezia). Malassezia lives on the scalps of most healthy adults without causing problems. But sometimes it grows out of control, feeding on the oils secreted by your hair follicles. This can irritate the skin on your scalp and cause more skin cells to grow. The extra skin cells die and fall off, clumping with oil from your hair and scalp, making them appear white and flaky in your hair or on your clothes. Most often this eruption is identical to or closely resembles seborrheic dermatitis.

Exactly what causes an overgrowth of malassezia isn't known, although having too much oil on your scalp; changes in your hormones; stress; illness; neurological disorders, such as Parkinson's disease; a suppressed immune system; not shampooing often enough; and extra sensitivity to the malassezia fungus may contribute to the development of dandruff.

Almost anyone can have dandruff, but certain factors can make you more susceptible:

·         Age. Dandruff usually begins in young adulthood and continues through middle age. That doesn't mean older adults don't get dandruff, however. For some people, the problem can be lifelong.

·         Being male. Because more men have dandruff, some researchers think male hormones may play a role in dandruff. Men also have larger oil-producing glands on their scalps, which can contribute to dandruff.

·         Oily hair and scalp. Malassezia feeds on oils in your scalp. For that reason, having excessively oily skin and hair makes you more prone to dandruff.

·         Poor diet. If your diet lacks foods high in zinc, B vitamins or certain types of fats, you may be more likely to have dandruff.

·         Certain illnesses. For reasons that aren't clear, adults with neurological diseases, such as Parkinson's disease, are more likely to develop seborrheic dermatitis and dandruff. So are people recovering from stressful conditions, particularly heart attack and stroke, and those with compromised immune systems.

Remedies to keep dandruff away:

In addition to regular shampooing, you can take steps to reduce your risk of developing dandruff:

·         Learn to manage stress. Stress affects your overall health, making you susceptible to a number of conditions and diseases. It can even help trigger dandruff or worsen existing symptoms.

·         Shampoo often. If you tend to have an oily scalp, daily shampooing may help prevent dandruff.

·         Cut back on styling products. Hair sprays, styling gels, mousses and hair waxes can all build up on your hair and scalp, making them oilier.

·         Eat a healthy diet. A diet that provides enough zinc, B vitamins and certain types of fats may help prevent dandruff.

·         Get a little sun. Sunlight may be good for dandruff. But because exposure to ultraviolet light damages your skin and increases your risk of skin cancer, don't sunbathe. Instead, just spend a little time outdoors. And be sure to wear sunscreen on your face and body.

For more details contact www.effectivelivingclinic.com

Unplanned sex spices up love life

Don't let monotony creep into your relationship - there are plenty of things you can do to spice things up.

Ditch the 'I have a headache', 'The kids have tired me out today' or 'I'm too busy' excuses and win your partner over inside as well as outside the bedroom. We list out some simple ideas...

- It is easy to get stuck in a mundane routine. Experts suggest you keep aside date nights exclusively for yourself and your partner. Why should marriage stop you from having fun just by yourselves? Be spontaneous and do things that you used to do as a couple but haven't since a while.

- Planned sex needn't be boring. Get busy in places around the house which you haven't explored before. Many couples say that they're usually so tired that when they enter the bedroom, all they can think about is sleep.

- When was the last time you hugged your partner? Sneak up to them and give them a hug. The close contact will immediately turn them on.

- Talk about the positions you tried on in the past. You don't have to use dirty or graphic language. Discuss about past memories and relive them again. You don't have to keep any goals in mind. Just go with the flow and enjoy every moment.

- When was the last time you surprised each other? Slip into the shower when he least expects it. Dress up in something he's never seen you in. Plan a special night without any special occasion.

- Share your fantasies. Don't be shy or afraid of scaring your partner - you never know what you both discover!

- Ever played strip poker? Why not use board games or a deck of cards instead and put them to good use?

- Send your partner a racy text message or an email in the middle of the day. Not only does it take them by surprise, it also builds up the anticipation.

- It's also a good idea to recreate your first dates. Go to places where you used to go when you just got together.

- Don't be afraid of telling your partner what you'd like to try. Men like it when women take charge in the bedroom. Suggest some positions that you haven't tried before and watch him drool!

- Buy a book of new sexual positions and go through it together with your partner. He'll love the fact that you've taken the initiative.

- Don't forget to include kissing in your love making. It often happens that couples get so carried away in the act that they actually forget the intimacy that kissing brings to a relationship.

Tips for strong and healthy nails

Tips for brittle nails by beauty expert Shahnaz Husain

Hands and nails come in contact with soaps and detergents daily, when we do our daily chores. These play havoc, not only on the skin, but also the nails, making them rough, dry and brittle, causing them to chip and break easily. Here are a few tips to protect your hands and nails.

- Wear rubber gloves for your washing chores

- Massage cream on the hands and nails daily, especially after using detergents and soaps. Put cream on each nail and massage the nail and the skin surrounding it, using circular strokes with your thumb. Daily massage is even more important during the dry season, to prevent brittleness and to restore the health of your nails.

- Pour a cup of warm milk into a bowl. Soak your hands in it for five minutes to strengthen nails and soften the skin.

- Avoid using very hot water to soak your hands, as this can cause dryness of the skin and nails.

- If you have brittle nails, avoid frosted nail varnish

- For brittle nails include adequate protein and calcium in your diet. Include skimmed milk, yoghurt, cottage cheese, fish and sprouts in your diet

- Follow a ten-day programme of taking gelatin. Dissolve one teaspoon gelatin in a little boiling water. Cool the water and add it to fruit juice. Have this daily for ten days.

Stay fit and trim all winter long

It's so easy to stay fit in the summer -- the beautiful days keep you outdoors and active, while the heat controls your appetite. Then the weather turns, and every day it seems you're moving just a little bit less and eating just a little bit more.

But when you think about it, there's really no excuse for such behaviour. "It's almost like a woman who's pregnant and thinks, 'I can eat anything I want!'" says Joshua Margolis, founder of New York City-based personal training service Mind Over Matter Health & Fitness. "You can, but it's not necessarily the right thing to do." In other words, winter is not a license to sit around and stuff your face. If it were, Colorado would be a state full of fat people; instead, it has boasted the nation's lowest percentage of obese adults since 1990, a fact largely attributed to the population's strong outdoor culture.

However, even if we accept that blaming the cold for our sloth-like habits is wrong, it can be tough to stay on track with health goals when it's cozy inside and miserable outside. To help, we asked fitness expert Margolis and nutrition expert Ilyse Schapiro, a registered dietitian and certified dietitian/nutritionist at Brown & Medina Nutrition in New York City, for their best tips on how to stay healthy and happy during those long months of sleet and snow.

Eat citrus: "Winter is cold and flu season, so it's more important than ever to keep your immune system functioning at its best," says Schapiro, who recommends taking vitamin C to give it that extra boost. "Oranges and clementines are in season, so why not put out a bowl of those during the game instead of a bowl of chips?"

Find a workout partner: It's a dark, bitter morning, and your bed's so warm and comfy ... but you're supposed to meet Joe at indoor tennis in 30 minutes. Says Margolis: "Having a buddy to exercise with automatically creates accountability and responsibility." If you're in need of a partner, ask that guy you always see at the gym or someone from your intramural sport team, or simply post on Facebook: "Hey, I'm going out for a run in the morning. Anybody interested in joining?"

Choose healthy comfort foods: We crave thick, heavy food in the winter. But instead of reaching for a can of calorie-packed cream-based soup, heat up some hearty lentil stew or veggie chili. Schapiro also recommends preparing recipes with low-fat instead of full-fat dairy and lean ground turkey versus ground beef. As for carbs, always opt for whole grains, including whole-wheat pasta, whole-wheat couscous, quinoa and brown rice. For more ideas, check out EatingWell, Schapiro's go-to source for healthy recipes.

Buy winter workout gear: When you make a financial commitment to something, you tend to stick to it more. Likewise, spend money on a parka, goggles, base layers, ice tools -- the sky's the limit -- and you're probably not going to let them go to waste. For an extra guarantee, put your purchases somewhere you'll see them every time you come in or out the door. Guilt is a brilliant motivator.

Get your Beta-carotene: Antioxidants protect against damage to cells and can help fight diseases and illnesses from cancer to the common cold. If you increase your intake in the winter, says Schapiro, you can stave off or shorten the length of a cold. Beta-carotene is one major antioxidant, and foods rich in it are readily available during winter. Carrots, sweet potatoes and broccoli are all in season and are packed with the infection-fighting cells.

Pick up a winter sport: Skiing, snowboarding, snowshoeing, ice hockey, ice climbing, snowmobiling ... "There are an inordinate amount of fitness disciplines that require colder temperatures," says Margolis. The winter season is a great reminder to mix up your workout. "If you're doing the same thing repeatedly," explains Margolis, "your body gradually gets used to it, and the energy you expend decreases. It's no longer as challenging for your body." Ramp up your workout by testing new cold-weather skills. Or simply get out there with your little cousins and have a snowball fight; 8-year-old kids can make you burn more calories than drill sergeants.

Eat these good carbs for better energy

Carbohydrates are present in practically everything we eat. There are essentially two kinds of carbs, simple and complex and when it comes to optimal weight and energy management, the simple carbohydrates aren't as beneficial as the complex carbs.

The complex carbs are 'good' for energy and weight control, because they contain longer chains of sugar molecules and take more time to digest - therefore, keeping us full for longer. Today we're telling you what these 'good' carbs are and how they can be a part of your daily diet.

What is an energy food? To perform daily activities our body needs a continuous input of energy. When you eat a carbohydrate rich food, your body converts it to glucogen. After this stage it is either used in providing a steady dose of blood sugar or stored in the muscles for later use. Simple carbs provide an instant dose of energy, by pumping up the blood sugar levels in spikes. This dissipates as quickly as it happens. Complex carbs or energy rich foods, are sources of sustained energy which lasts longer and is used by your body when needed the most.

Whole grains are good for energy! Eating whole grains instead of refined processed grains, is known to reduce cholesterol, triglycerides and insulin levels. The fiber in the grains helps prevent constipation which is a fast growing lifestyle disease. Oats, oats bran, brown rice, whole grain breads are a few examples. Pastas and macaroni made out of whole grains are suggested as well.

Pick a fruit instead of the juice! Juices miss the vital edible skin and the pulp part of the fruit, and therefore are reduced in fiber content. The sugar content in the whole fruit is lesser than the content in the juice. 120 calories of whole apples have about 24 grams of sugar, while similar calorie content of juice has about 30 grams. Juices are a good replacement for aerated drinks, but not for a whole fruit. When you have a choice, pick the whole fruit.

Beans: These are a good source of slowly digested carbs, hence a good source of energy. Kidney beans, black beans, peas, garbanzo beans, soy beans and pinto beans, can all be included in healthy and tasty meals. Rajma or red kidney beans with brown rice, instead of white, gives the traditional favorite a healthier twist.

Legumes: Legumes or pulses have always known to be a rich protein source. Legumes provide a much needed dose of complex carbs to the body giving energy that is stored in the muscles and liver for a later time. Any dal minus the oily tadka is as healthy as it can get! However, do keep in mind that legumes aren't complete proteins, and therefore cannot be your only source of protein in the day. Eat these to capitalise on their complex carb charectaristics.

Eat your greens! Green vegetables, or the greens as they are known, contain minerals, multiple vitamins, are low on fat and also have large water content. Most varieties are complex carbs but the best sources are broccoli, cauliflower, spinach all types of lettuce, celery, cucumbers, cabbage. Green veggies are a certain go with good carbs.

And don't forget the whites: Soy milk is made from soy beans and is a good complex carb source. Dairy products like low-fat yogurt and skimmed milk are also efficient energy resources. Along with this, milk is a known source of calcium content without the added fat, In addition to calcium, milk also provides other essential nutrients like potassium, magnesium, riboflavin, phosphorus and vitamins D, A and B12.

Ask mom, not me!

Whom do you go up to when you want to buy an expensive dress or the newly launched playstation? Is it your mother or father who gives in to all your demands? Or, do they subtly reject your plea by passing the buck to each other?

Whenever Disha D wants extra pocket money or permission to go out for a late party, her parents can never come to a conclusion.

"It's been like this for years. My father is out of town most of the time due to business. So, my mother always asks me to get his permission. When I get in touch with him, he says please ask your mother, I am busy," says Disha who calls this entire process a merry-go-round experience.

Dr Seema Darode, clinical psychologist, says, "There can be various reasons for such kind of behaviour. One of the reasons could be that the parent does not want to create a bad image by refusing the child. So, he or she plays it safe by passing the buck. The other reason could be that the parent is not assertive and wants to avoid any argument." She adds that, instead of avoiding a discussion, parents should sit down and explain to the child why they have refused in the first place.
And what do the parents feel about this?

Clare Rodriques, mother of a teenage daughter, says, "There are many things which we know is wrong for her, but do not know how to put it to her. So, in such cases, we just keep passing it on to each other. Today, children are unpredictable, and you never know how they will react. Hence, we prefer to delay the situation than take a decision at that moment." She says that the resentment after refusal is the reason she prefers to avoid taking a call.

The youngsters do not enjoy such a situation, too. Abhishek Deshmukh, a student says, "Whenever I ask my mother for a particular thing, she sends me to my father. He, in turn, does the same thing. They continue to do that for days till I give up."

Abhishek feels that it's unfair on their part to behave in such a manner. Instead of playing the passing game, the parents need to talk straight with the child. If he/she is bright, the kid will understand: in the long, if not the short, run.

Ways to a Stress-Free Commute

1. Mind over matter: Accept your commute as part of your day so that you stop driving yourself crazy. If you are consistently running late, leave earlier for work to keep your blood pressure from rising. Perception is reality; use your mind to keep you sane.

2. Read a book: Since not everyone owns a laptop or carries one while travelling, you may want to carry a book with you. Nothing compares to reading a good book on your favourite subject, so why not do it? It will engross you and make for a great timepass as well. 

3. Start a conversation: Travel time is the perfect opportunity to meet new people and make friends. You you can start a conversation with the person seated next to you and see if it’s worth it.

4. Soothing fragrances: Perfumes and fragrances work great in de-stressing you and making you feel good. Scents like lavender help you fight migraines and sinus headaches that are becoming extremely common in our hectic lives. If you’re taking the road, scent your car with lavender, vanilla, or any other scent that comforts you or go chic with auto-aroma essential oil diffusers that plug into adaptor outlets.

5. Find your chant: A train or a bus is not like a school. You won’t be awarded to sit on that seat quietly for hours. You can stand up and stretch or try doing a few neck exercises to relieve the tension. Concentrate on your breathing to improve your overall health.

6. Stay in touch: If you don’t have network coverage problems, you can utilise your travelling time to either send an e-mail to your old pals whom you haven’t spoken to or maybe give them a call. They will surely appreciate your gesture.

7. Enjoy the view: When you feel stress levels rising, try to focus on something positive. Look for something natural to captive your imagination, for example the green trees or the blue sky. If your surroundings are beautiful, make sure you don’t miss them. Keep your windows rolled up and the air circulating.

8. Organise supplies: If you find yourself getting delayed, plummeting blood sugars can be a major cause of increased stress levels. Keep a supply of dried fruit, nuts, bottled water, or crackers just in case. You can also munch on these to eliminate the boredom from your journey.

9. Knitting and Crocheting: Socks, scarves, and even sweaters of simple pattern, are perfect to knit when travelling, as they don’t require much of a pattern. See to it that you are using the right materials in the right way to ensure that you are not a nuisance to your fellow travellers.

10. Take short naps: Studies have revealed that a power-nap is very refreshing for the body. If you’re travelling in a train, bus or a car and if the chair is comfortable enough, you may even sleep. Closing your eyes and relaxing for a while will give your eyes the much needed break .

11. Fun dos: If you’re a crossword enthusiast, your travel is the best time to play with words. It takes quite some time to solve a puzzle, crossword or sudoku which will make the distance seem shorter. You can also watch a movie or play a game on your cell phone. If you are fond of writing, pen down your thoughts or write a poem.

Why cycling is not just an exercise?

The debate on global warming heats up, the agenda is clear: A non-polluted environment and good health. Deny as much as you do, but there's a hidden concern amongst today's generation on where we are heading and in what condition. In our own ways, we are looking for ways to healthy living. Here's a viable option that's also an enjoyable one!

Remember the old days where we could just ride away with a bicycle to almost any part of the town? If you visit a place like Puducherry (Pondicherry) and Chennai, there are still a good number of people riding bicycles. It's not just fun, but also healthy.  This is not only the best form of exercise, but also eco-friendly. If you are dreaming of a healthy future for the next generation, then perhaps you would consider this.

Why cycling? Well, this is one of those exercises that doesn't exhaust you but pumps more energy. It also builds your stamina. Besides, don't you think it's the most convenient cost-effective way of exercising? Visiting gym everyday demands time, energy to reach the place and a lot of money of course! Cycling on the other hand, can be done in the vicinity of your neighbourhood whenever you find time. Also, it's a one-time investment! And you could cycle with friends and also family members of all age groups. Not just that, it tones your entire body as you are utilising most parts of your body.  And for all those who are struggling to lose that stored fat in your body, here's a fun way. The best part about cycling is that it can be seen as a sport rather than a form of exercise. And mind you, cycling is still one of the popular sports in some countries.

Cycle your way to health: Cycling is a cardio exercise which keeps the heart stronger, tones the body, helps lose weight and increases the supply of blood and oxygen in the body. There are many cardio exercises which may help improve body stamina but cycling is by far the most effective. It is often said that with cycling, the risk of heart diseases, diabetes, obesity and blood pressure can be reduced to a great extent. That apart, it's a great stress buster. Make cycling a habit not just for that toned body but also for lifting your spirits. Cycling does rejuvenate you and enhances your mood. Like any other forms of exercise, cycling releases endorphin which has positive effects on our mood. Hence after cycling for a great distance, you feel refreshed instead of feeling tired. Cycling also reduces the risk of fracture during a fall or an accident and helps maintain the strength and coordination. With regular cycling, the strength of the legs improve.

For a better tomorrow: We all crib about bad weather, nature's fury, but do little about how we can reduce the danger levels. Automobile manufacturers are coming up with eco-friendly cars. But how about an eco-friendly, cost-effective (read fuel-efficient) and portable mode of transport? Yes, the bicycle is perhaps the best way to reduce/cut emission levels. Best thing is you can easily carry it wherever you go! Incorporate this change in your routine and you can definitely contribute to preserving our eco-system. You may love to flaunt your car, but there's no harm in dedicating a day for a better tomorrow. And why not when it can save you from respiratory diseases like asthma?

How to select a cycle?
There is no rule of thumb to select the cycle for you. Only remember to choose the one where your feet reach the ground when halted; this reduces the risk of falling off the bike. Prefer a cycle with gear when cycling towards higher grounds, this way you reduce the stress on the thighs and cut the risk of muscle tear.

Do it the right way
With the excitement of owning a new cycle, we ride long distances. This tires the entire body. It's better to start off with a 30-minute cycling for the first week and then gradually increase the time. And do wear protective gear like helmet, knee guard and the ankle guard to prevent any damage to your body

Dealing with a troubled teen?

Teenage years are one of the most difficult phases of life. That is because one experiences too many things at the same time. For e.g., going through puberty, academic responsibility, personality development, peer pressure, dealing with heartache and entangled romantic relationships, and for some coming in terms with one's sexuality, etc.

Also, this phase of transition is often accompanied by the use of alcohol, smoking, drugs, sexual promiscuity out of the many more. Under this scenario, its not surprising if teenagers get prone to depression, anxiety, loneliness, etc. Therefore, it is the parent's responsibility to keep a check on how their children are doing, and to be their support in these difficult and delicate phase of their lives. Here are some pointers, to help to spot your children:

1. Tell and show teenage child that you trust in him or her. Assure them that you love them. This goes a long way in building and strengthening your relationship with your child.

2. Listen to your child's ideas, views and opinions. Also, see how they look at things, it is not necessary that you have to agree with their point of view all the time.

3. You need to let your children know what you expect from them. You need to set certain boundaries and let them know that you will not tolerate certain wrongdoing of theirs.

4. You need to be an alert parent. Watch out the change of moods that your child experiences. For eg., anger, sadness, aggression, etc. Also, see if your child has lost interest in his/her favourite activities. Notice of how often your child cries. Make a note if your child has spoken about hopelessness, suicide or death. And keep a check on how his/her academic performance of late has been?

5. Communicate with them in case you see any of these problems. Make them feel that they can talk to you instead of being scared what you would think of them or what you would feel. Don't be a strict parent, instead be like a friend and help them out.