"Rejuvenate" - Your online health and beauty magazine from Dr. Kurien's Effective Living Clinic
Friday, March 23, 2012
Exercise myths!
Don't fall prey to these fitness misconceptions, say experts...
Inspired by the numerous models flaunting their hot-bods in commercials on the small screen and by actors on the big screen, you finally decide to join your local gym. But before you step into the 'fitness world', there are a few workout misconceptions that you need to be aware of. Here's busting some myths...
Exercising on an empty stomach
According to fitness expert Nawaz Modi Singhania, one of the most common mistakes people make when they start to workout is by starting to exercise on an empty stomach. "Working out on an empty stomach could lead to fatigue, even before your body actually starts metabolising the fat," she says. "But don't exercise on a full stomach either." The healthy thing to do is to not eat a heavy meal for at least an hour before you begin your workout. Instead have a light health snack. " Fruits or health biscuits are a good option," she says.
Join a gym to get fit
This is another common misconception, point out health experts. Any form of activity that gives your body an overall workout including cycling, dancing, jogging or even swimming is just as good a way to get fit as joining a gym. As long as you get exercise in some form, being fit need not be synonymous with gymming.
Women bulk up like men if they do weights
"Regular workouts only make the muscles firm and taut. It's a myth that women bulk up like men do," clarifies clinical fitness specialist Namita Jain. "Unless a woman works towards achieving that look, it's highly unlikely, that she will bulk up by default," adds Namita.
Expecting miracles
The perfectly-sculpted bodies that you see on TV are not made over a day. It needs patience, dietary discipline and a lot of hardwork. Fitness instructors who promise you otherwise in just a few weeks are exactly the ones you'd want to avoid.
Excessive sweating means you're unfit
"Sweating is simply a means to release the heat from the body to keep your body temperature normal. It just efficiently cools down your body and it's perfectly normal," say experts.
The more you exercise, the better it is
Yes, there is a thing as over-exercising, and it can cause injury. Your muscles need at least 24 hours to repair themselves. It's important to rest your muscles too to avoid muscle fatigue.
Inspired by the numerous models flaunting their hot-bods in commercials on the small screen and by actors on the big screen, you finally decide to join your local gym. But before you step into the 'fitness world', there are a few workout misconceptions that you need to be aware of. Here's busting some myths...
Exercising on an empty stomach
According to fitness expert Nawaz Modi Singhania, one of the most common mistakes people make when they start to workout is by starting to exercise on an empty stomach. "Working out on an empty stomach could lead to fatigue, even before your body actually starts metabolising the fat," she says. "But don't exercise on a full stomach either." The healthy thing to do is to not eat a heavy meal for at least an hour before you begin your workout. Instead have a light health snack. " Fruits or health biscuits are a good option," she says.
Join a gym to get fit
This is another common misconception, point out health experts. Any form of activity that gives your body an overall workout including cycling, dancing, jogging or even swimming is just as good a way to get fit as joining a gym. As long as you get exercise in some form, being fit need not be synonymous with gymming.
Women bulk up like men if they do weights
"Regular workouts only make the muscles firm and taut. It's a myth that women bulk up like men do," clarifies clinical fitness specialist Namita Jain. "Unless a woman works towards achieving that look, it's highly unlikely, that she will bulk up by default," adds Namita.
Expecting miracles
The perfectly-sculpted bodies that you see on TV are not made over a day. It needs patience, dietary discipline and a lot of hardwork. Fitness instructors who promise you otherwise in just a few weeks are exactly the ones you'd want to avoid.
Excessive sweating means you're unfit
"Sweating is simply a means to release the heat from the body to keep your body temperature normal. It just efficiently cools down your body and it's perfectly normal," say experts.
The more you exercise, the better it is
Yes, there is a thing as over-exercising, and it can cause injury. Your muscles need at least 24 hours to repair themselves. It's important to rest your muscles too to avoid muscle fatigue.
For first time parents
The first year of your baby's life can be an overwhelming and exciting one. Don't expect to be great and perfect at everything you do - everyone learns from scratch. Here are some of the most common mistakes that parents make during their baby's first year and how you can avoid them...
Getting anxious over everything
It's OK if your baby is spitting, vomiting or crying. Don't get stressed over it all the time. Your baby's bowel movements will get normal soon. Don't worry if your baby is spitting too much of if he/ she is getting enough to eat or whether the crying is more than usual. Pose all your doubts to your pediatrician and put your fears to rest.
Worried about crying
No matter what, your baby will cry - it does not mean that you're doing something wrong and that you need to fix it. Babies are designed to cry. You can change your baby's nappy, wrap them up, feed them and they might still cry. Don't freak out - more often than not, crying is just part of being a newborn. However, if you baby cries inconsolably for more than an hour, call your doctor.
Waking your baby up for milk
Your baby will cry for milk when he/ she requires it. Avoid waking them up in the middle of the night just because you think they might be hungry. Breastfed babies can sleep through the night. If they need milk, they will wake up themselves. Don't spoil your own or your baby's sleep if feeding isn't required.
Confusing vomit and spit up
All babies spit up. Don't think that they're throwing up their meal. If your baby is vomiting at regular intervals (around 25 to 30 minutes), something could be wrong.
Fixing a car seat
Taking your three-month-old baby out for a drive may seem like fun but make sure that the car seat you've installed is fixed properly. Ask for help if you aren't sure. It's better to be safe than sorry.
Forgetting oral care
Just because your baby doesn't have teeth, doesn't mean they don't need oral care. Take a soft cloth and gently dab your infant's gums. Once teeth start erupting, avoid giving your baby a bottle in bed. This will help avoiding cavities or baby bottle decay. You can start using a soft tooth brush meant for babies when your child turns one.
Arguing with your partner
Remember that parenting is a shared partnership. While taking joint decisions are fine, don't try to put your partner down by making them feel they are inadequate and don't neglect your marriage either. While you both focus on the new baby, don't forget that you're also a couple. If you find yourself arguing a lot with each other, remember that even a four-month-old baby can pick up vibes.
Listening to all and sundry about parental advice
How many people have advised you on how to hold your baby, how to feed and burp him/her, why your baby is crying and how he/she should be bathed? While suggestions are always welcome, don't act in haste and do what everyone has to say. Your child is unique - what works for another child may not work for yours.
Getting anxious over everything
It's OK if your baby is spitting, vomiting or crying. Don't get stressed over it all the time. Your baby's bowel movements will get normal soon. Don't worry if your baby is spitting too much of if he/ she is getting enough to eat or whether the crying is more than usual. Pose all your doubts to your pediatrician and put your fears to rest.
Worried about crying
No matter what, your baby will cry - it does not mean that you're doing something wrong and that you need to fix it. Babies are designed to cry. You can change your baby's nappy, wrap them up, feed them and they might still cry. Don't freak out - more often than not, crying is just part of being a newborn. However, if you baby cries inconsolably for more than an hour, call your doctor.
Waking your baby up for milk
Your baby will cry for milk when he/ she requires it. Avoid waking them up in the middle of the night just because you think they might be hungry. Breastfed babies can sleep through the night. If they need milk, they will wake up themselves. Don't spoil your own or your baby's sleep if feeding isn't required.
Confusing vomit and spit up
All babies spit up. Don't think that they're throwing up their meal. If your baby is vomiting at regular intervals (around 25 to 30 minutes), something could be wrong.
Fixing a car seat
Taking your three-month-old baby out for a drive may seem like fun but make sure that the car seat you've installed is fixed properly. Ask for help if you aren't sure. It's better to be safe than sorry.
Forgetting oral care
Just because your baby doesn't have teeth, doesn't mean they don't need oral care. Take a soft cloth and gently dab your infant's gums. Once teeth start erupting, avoid giving your baby a bottle in bed. This will help avoiding cavities or baby bottle decay. You can start using a soft tooth brush meant for babies when your child turns one.
Arguing with your partner
Remember that parenting is a shared partnership. While taking joint decisions are fine, don't try to put your partner down by making them feel they are inadequate and don't neglect your marriage either. While you both focus on the new baby, don't forget that you're also a couple. If you find yourself arguing a lot with each other, remember that even a four-month-old baby can pick up vibes.
Listening to all and sundry about parental advice
How many people have advised you on how to hold your baby, how to feed and burp him/her, why your baby is crying and how he/she should be bathed? While suggestions are always welcome, don't act in haste and do what everyone has to say. Your child is unique - what works for another child may not work for yours.
Most men rely on their wife to dress up
It seems that there is a woman behind every well-dressed man.
Two thirds of the men quizzed in an online survey admitted that they rely on the woman in their life to pick out ties, shirts, suits and even their shoes.
The majority confessed they need the most help on a Monday morning, blaming their own lack of confidence when it comes to style.
Half said they are actually "dressed" by their wife - who does up their tie or -fastens their cuff links.
One in six men has help to pick out what to wear every day, and one in five has clothes laid out in front of them most days, according to stylepilot, an online style adviser for men which carried out the poll.
"Many men want to be better dressed, but lack style knowledge and confidence. That's why millions of men are relying on women in their lives - particularly their wives or partners - to help choose what to wear, not just at work but for other occasions," the Daily Express quoted a spokesman for the website as saying.
"Many men feel like they're stuck in a style rut and don't know where to begin when it comes to sorting out their fashion sense.
"Coupled with the fact most men hate traipsing around shops on a Saturday, facing crowds and busy changing rooms means a large chunk of men tend to wear the same jeans at the weekend.
"They also have the same style of shoe or shirt and some have even felt this has held them back in life. And while they may judge their friends when they step out in something new, many are in fact jealous of their style but fear being ridiculed if they wear something out of their comfort zone," the spokesman added.
The survey also revealed some of the reasons why men let their other half choose their clothes.
A third of them said they trust a woman's judgment but one in six just "give in for an easy life".
Two thirds of the men quizzed in an online survey admitted that they rely on the woman in their life to pick out ties, shirts, suits and even their shoes.
The majority confessed they need the most help on a Monday morning, blaming their own lack of confidence when it comes to style.
Half said they are actually "dressed" by their wife - who does up their tie or -fastens their cuff links.
One in six men has help to pick out what to wear every day, and one in five has clothes laid out in front of them most days, according to stylepilot, an online style adviser for men which carried out the poll.
"Many men want to be better dressed, but lack style knowledge and confidence. That's why millions of men are relying on women in their lives - particularly their wives or partners - to help choose what to wear, not just at work but for other occasions," the Daily Express quoted a spokesman for the website as saying.
"Many men feel like they're stuck in a style rut and don't know where to begin when it comes to sorting out their fashion sense.
"Coupled with the fact most men hate traipsing around shops on a Saturday, facing crowds and busy changing rooms means a large chunk of men tend to wear the same jeans at the weekend.
"They also have the same style of shoe or shirt and some have even felt this has held them back in life. And while they may judge their friends when they step out in something new, many are in fact jealous of their style but fear being ridiculed if they wear something out of their comfort zone," the spokesman added.
The survey also revealed some of the reasons why men let their other half choose their clothes.
A third of them said they trust a woman's judgment but one in six just "give in for an easy life".
Parents - Handle them with care
Parents are never the easiest to please, they have their own set of sky-high expectations from their children.
Arguments are a part of any parent-child relationship. But how you handle it as a child is important. Here are some points that you should heed to successfully handle an argument with your parents and come out on the winning side.
Talk out the rules: There will be all sorts of rules - what is the deadline to come home, phone usage, how much of TV can be watched, rules about friends coming over or stay overs with friends, how often you can party, etc - the list is endless. One of the best ways to avoid arguments about rules is to discuss them with your parents. If you feel that the rules are too harsh or unrealistic talk it out, your parents may be willing to make some adjustments. Don't yell or argue; explain your points gently.
Follow the rules: Now that the rules have been set, ones that both of you have agreed to, stick to them. This is especially important in case of deadlines as your parents will begin to worry if you've not returned home at the promised time. Also, it will cause them to doubt your sense of responsibility. If you're going to be late, call up and inform.
Communicate: This is the key to solving most arguments. But communication is not just a problem solver, take time out to spend with your family telling them about your day and asking them about theirs. This is a special time that can work wonders to strengthen family bonds.
Family time: Yes, you may feel that your parents have time for everyone else and everything apart from you, but how much of time do you dedicate to them? Spending time with family will give you a chance to better understand them, especially when you are told not to do something or not given permission for a late night, or a picnic.
Pick your battles wisely: You can't fight about any and every issue, it's just not worth the effort. When something is worrying you or getting on your nerves, take a deep breath and a minute to figure out how important an issue it is for you. If you can let it go, do that. But if you can't, make sure you argue out your issues calmly and not get all stressed out about the same.
Arguments are a part of any parent-child relationship. But how you handle it as a child is important. Here are some points that you should heed to successfully handle an argument with your parents and come out on the winning side.
Talk out the rules: There will be all sorts of rules - what is the deadline to come home, phone usage, how much of TV can be watched, rules about friends coming over or stay overs with friends, how often you can party, etc - the list is endless. One of the best ways to avoid arguments about rules is to discuss them with your parents. If you feel that the rules are too harsh or unrealistic talk it out, your parents may be willing to make some adjustments. Don't yell or argue; explain your points gently.
Follow the rules: Now that the rules have been set, ones that both of you have agreed to, stick to them. This is especially important in case of deadlines as your parents will begin to worry if you've not returned home at the promised time. Also, it will cause them to doubt your sense of responsibility. If you're going to be late, call up and inform.
Communicate: This is the key to solving most arguments. But communication is not just a problem solver, take time out to spend with your family telling them about your day and asking them about theirs. This is a special time that can work wonders to strengthen family bonds.
Family time: Yes, you may feel that your parents have time for everyone else and everything apart from you, but how much of time do you dedicate to them? Spending time with family will give you a chance to better understand them, especially when you are told not to do something or not given permission for a late night, or a picnic.
Pick your battles wisely: You can't fight about any and every issue, it's just not worth the effort. When something is worrying you or getting on your nerves, take a deep breath and a minute to figure out how important an issue it is for you. If you can let it go, do that. But if you can't, make sure you argue out your issues calmly and not get all stressed out about the same.
Taking Breaks at Work: 12 Reasons to Do it Now
Many people believe that being productive at work requires a lot of discipline. For me it is taking breaks from work which takes the biggest mental effort.
Maybe you can relate to this. Do you know when you get so carried away by a task and you lose track of time? Or when you want to finish whatever project that you have started so you push yourself to work more, even when your body could use a few stretches and your eyes a little break?
I am guilty of this. Often instead of taking a 15 minute break every hour, as I know I should, I write for 4-5 hours straight, because I am afraid of losing track of a thought or because I like the topic I am writing about and I feel particularly creative.
Later I pay the consequences. By the end of the day my neck is cracking, my eyes are hurting and I feel that sort of restlessness as if I have been locked up in the same room for the whole day, which, in fact, I have.
This past month I have been especially bad about taking breaks. Planted like a geranium I have sat in front of my laptop for hours. Big mistake on my part! I instead of getting more done, like I had hoped, my productivity has actually dropped.
Who would guess that to be more productive, we have to rest more and work less? Sounds too good to be true, right?
Then keep reading, because there is some convincing evidence that taking regular 10-15 minute breaks from work is the best gift you can give to yourself, your business or your company.
Taking Breaks at Work: 12 Reasons to Do it Now
1. It is good for your hips and glutes
No matter how expensive or comfortable your office chair is, human bodies are not designed for sitting at a desk 56 hours a week. Actually sitting weakens our leg muscles and causes permanent hip flexion. These are the downsides of comfort that can not be compensated for by a few hours of gym workout. But they can be noticeably reduced if we take 5-10 minutes a day to do this simple exercise:
- Stand up, hold onto the back of your chair and slowly raise your heels off the floor
- Stand on the ball of your feet then lower your heels back to the ground
- Repeat 25 times. For an extra challenge do not lower your heels all the way to the floor during the whole exercise.
2. You will feel more energized
Prolonged sitting in static postures impedes blood circulation. As a result, oxygen supply to our brain and our muscles is diminished as well. Do you know those times when you start feeling tired and distracted even though you had a good night sleep and felt energized in the morning? Well physical and mental fatigue could be simply an indication that your body is not getting enough oxygen. In this case a brisk walk outside and cool fresh air will do wonders for your well-being, energy levels and positivity.
3. You will maintain good vision
Our sedentary lifestyle and the fact that we spend a third of our day either in front of the TV screen or computer monitor, is one of the main reasons why more and more people develop vision problems. It is the price we pay for technological progress and there is not much we can do about it. What we can do however, is to make sure that we give our eyes some rest throughout the day.
The simple act of shifting your gaze every 45-50 minutes from your computer screen and looking out of a window can reduce eyestrain and help us to maintain good vision. Here are a few other things that could help.
4. Your heart will thank you
Researchers in many countries all over the world have come to the same conclusion –a third of people spend more than ten hours a day in a sitting position. And half of us do not leave our desk even to have lunch. Why is it bad? Because there is a direct link between the amount of time we spend in front of screens and the health of our heart.
Cardiologists believe that a small change in our work routine, when we set aside time for 10-15 minute breaks throughout our work day, can reduce the risk of heart disease by more than 60%.
5. You will boost your creativity
Very few, if any, brilliant solutions to complex problems or innovative ideas were born, while people were sitting at their desks and pushing themselves to finish a project. Usually you have to walk away from your desk and switch your mind to a completely unrelated activity like making a cup of tea, organizing your desk, meditating or taking a walk. These activities seem to turn off the rational part of our brain and turn on ‘out of the box’ thinking.
6. You will connect with people around you
Taking breaks at work is something that you can do together with your colleague. Not only is it easier to discipline yourself to take breaks when you have an accountability partner, it also offers you a great opportunity to connect and get to know the people that you work with better.
7. You will become more productive
This is something I have noticed and something that has been backed up by research too. It turns out that short intervals for relaxation allow us to sustain high levels of effort for longer periods of time. Therefore, by taking breaks we are not robbing ourselves of our productive time. We are enhancing our productivity!
8. You will cope with stress better
Focusing on the same challenging task or a problem for too long, will only lead to greater stress and analysis paralysis. When a project that you are working on becomes too stressful, take a break, distract yourself with another task and come back to it once you feel calm and collected.
9. You will enjoy your work more
I do not know about you, but I enjoy my work even more when it does not feel like I am working hard. If I can take a few minutes to savor my accomplishments, pause to eat a home-cooked meal or to meditate I usually feel a lot more enthusiastic and motivated to get back to my projects.
Small regular breaks are not only great for our productivity and well-being, but they also bring an element of fun into our work routine!
10. You will sleep better at night
First, you will not be stressed out because you have not finished everything you planned on. Second, taking frequent breaks during the day will lessen emotional restlessness and avoid burnout – an unhealthy combination that often keeps you tossing and turning and thinking of work even when we feel completely exhausted.
11. You will have a slimmer waist
Here is an interesting finding – a recent study found that regardless of how much exercise participants did, those who took more breaks throughout the day had lower blood sugar levels, higher metabolism and slimmer waists than those who sat at their desks for 2-3 hours straight.
12. You will feel better by the end of the day
Just imagine returning home from work and still having enough energy to play with your kids, to cook something delicious for yourself and your beloved ones or to plan a night out with friends. No pent-up stress, no headaches, no dry itchy eyes, no mental or physical fatigue. This is how we should feel at the end of the day. This is how we CAN feel by the end of the day if we make a small effort to add 5-6 breaks to our work schedule!
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