The Hindu : Arts / Cinema : ‘Of course Velu Nayakan doesn’t dance’

The Hindu : Arts / Cinema : ‘Of course Velu Nayakan doesn’t dance’

The Hindu : Arts : Confluence of styles

The Hindu : Arts : Confluence of styles

7 Simple Ways to Relieve Stress Now

In 2010, eight years into running her tutoring company, Ann Peaslee was reaching a breaking point. She was taking care of her ailing mother while trying to meet the demands of her business, Lehigh Valley, Pa.-based P.R.E.P. LLC. The web designer she'd hired wasn't following through on plans and Peaslee's ads weren't generating as much business as she'd anticipated. Then, one night during a thunderstorm, her house got struck by lightning, knocking out her business phone line.

To cope with the stress and keep focused, Peaslee began what she calls a "walk and talk" at least once a week. She walked the neighborhood streets with a friend for an hour and talked through whatever had been bothering her. "You are getting rid of your anxiety by just getting it out," she says. "It puts you back in the right perspective."

Incorporating a stress relief routine in your workday requires time and effort. But here are seven quick and easy techniques that may work for you:

1. Count your breath. Taking deep breaths and lengthening your exhale relative to your inhale will calm your sympathetic nervous system, which is responsible for triggering your fight or flight response, says Timothy McCall, author of Yoga As Medicine: The Yogic Prescription for Health and Healing (Bantam, 2007). Counting the length of your inhale and exhale and gradually lengthening how long you take to exhale will help counter this stress response. If you take four seconds to inhale, for example, work to lengthen your exhale so that it lasts eight seconds. While every person's breath count will be different, taking 10 breaths like this can help calm your mind and body.

2. Sing it out. If sitting quietly and counting your breaths sounds impossible or unappealing, you can sing or hum to achieve a similar effect. When you sing or hum, you are naturally lengthening your exhale, which will slow your breathing and help calm you, McCall says. Be sure to breathe in and out of your nose as you do this. If the idea of singing or humming in the office seems silly, do it in your car on the way to work.

3. Drink more water. When your hydration level drops by even 2 percent, your ability to do simple math and make decisions is disrupted, says Mike Collins, founder of the Perfect Workday, a Raleigh, N.C., company that focuses on workplace effectiveness. "The more hydrated you stay, the better you think." Try keeping a pint-sized container of water by your desk that you refill three or four times a day.

 How to deal with Burnout

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   Getting Started: It is vital to start the day with something that lowers your anxiety levels. This is akin to taking an antidepressant early in the day. However, rather than consuming pills, you need to invest time in some form of soothing activity, like a few minutes of yoga or meditation. Combine this with simple things like sipping tea when seated snugly in your balcony or doing a few stretches.

abody scan. Redirecting your focus away from your worries and toward your physical body for a minute or two can help alleviate stress, says Andy Puddicombe, a former Buddhist monk and co-founder of Headspace, a U.K.-based company that teaches meditation and mindfulness techniques to business professionals. Close your eyes and take half a minute to do a mental scan of your body starting at the top of the head. Notice the sensation of your feet on the floor, your body in your chair and your hands on the desk. Repeat this scan two or three times. Rather than being stuck in your loop of worries, you're turning your attention to the sensations of your body. "By shifting the focus to physical senses, you are stepping out of the thinking mind and bringing the mind into the body, which immediately has a calming effect," Puddicombe says.

5. Keep vacation photos handy. Another way to escape from stressful thoughts is to keep vacation photos or postcards nearby. When you feel stressed, look at an image for a moment, close your eyes and try to imagine all the sensations you were feeling in that place--what you saw, smelled, felt, heard and tasted. This technique will calm you by focusing your attention on the physical sensations of your body as you visualize a particularly relaxing place. "Try to activate each of the five senses," says Margaret Wehrenberg, author of The 10 Best Ever Anxiety Management Techniques (WW Norton 2009). "It's literally the antithesis of stress for a minute."

6. Create a ritual. Instead of rushing to grab a cup of coffee or scarfing a snack, make a ritual of it, says Puddicombe. Take the time to notice the sounds, feel and smells of what you're preparing--whether it's a cup of tea or fresh fruit. Such a daily ritual can be soothing, helping you focus on something other than your thoughts, Puddicombe says. Whatever you choose to do, make sure it's something you have positive associations with.

7. Laugh out loud. Humor is the opposite of stress, according to John Morreall, president of Williamsburg, Va.-based Humorworks, which focuses on using humor in team-building exercises and other workplace activities. "In a stressful situation, you are emotionally engaged with some problem," he says. "When you laugh at a situation, you are distanced from the problem." To find relief in humor, Collins watches a YouTube video of a flash mob in Moscow dancing to "Puttin' on the Ritz." That never fails to make him laugh.

Learning to love yourself

It's likely that you've heard many people say you can't find love, until you truly love yourself. But, what does this actually mean, and how on earth do you go about doing it? By Amanda Bown.

It seems so many women in their late twenties and early thirties are now wishing they'd spent more time on themselves; concentrating on their needs, hopes and wishes -asking themselves what they'd like to do with their lives instead of chasing men! So we asked the experts for some tips and advice on how to find yourself, no matter what age you are. 

We understand that all relationships can be tricky; whether you’re with lovers, partners, or even therelationship with yourself. Being happy, confident, and being able to truly love yourself is sometimes quite hard to do, particularly if you’ve recently spilt up with someone after a relationship has broken down.

Denise Knowles, Counsellor at Relate says ‘Trying to understand how a relationship finished isn’t always easy, especially if your ex isn’t willing to talk. Give yourself some time to grieve and recognise what it is you’re grieving about. It’s not unusual to feel rejected and lonely, so try and focus on things and the people who haven’t rejected you.

Recognise things that you are good at, embrace all the compliments and encouragement you receive, as this will dissolve the grief and feelings of rejection.’ This in turn unblocks your self-esteem and brings with it lots of confidence. Keep yourself busy with friends and family –this takes your focus away from any sad emotions, and puts the focus back on you, and on having fun with people who will be there to support and encourage you.

If the idea of being single on Valentine’s Day fills you with dread (or tears), then take a deep breath and try to appreciate just being you. It’s a tough one to do, it can feel like a tall order, but, it’s worth doing, as ultimately, we need to have a good relationship with ourselves, before being in an intimate relationship with others.

Patrick McCurry, Psychotherapist for Greatvine says ‘sometimes, our culture can make a woman feel that there’s something wrong with them if they’re single, and at Valentine’s Day, this pressure can mount even further. Try to go with the flow, -if you’re feeling sad or lonely, just allow these thoughts to ‘be’ without giving them extra energy by fighting them or by judging yourself. Instead, focus on giving yourself some care and attention; this can be a relaxing bubble bath, a pampering treat, watching your favourite TV programme, or perhaps a walk outside in the countryside, where you can nourish your deeper sense of self.’ It’s important to give yourself a break (from giving yourself a tough time!), as it helps stop any negative voices going-on in your head and allows positivity in to your mind and body. (Greatvine offers individual advice by phone from experts in many fields).

Start to focus on you and what you’d love to try if you had the time and money. A woman who has something else going-on in her life that she’s passionate about (apart from a man!) is savvy and in turn this makes them interesting and attractive people to be around. McCurry adds ‘following your passions and interests gives you something interesting to talk about, and can even be the place where you meet a special person! By making time for your interests, your enthusiasm flows, and you’re also telling the whole world that you are important, which is a vital component of building confidence and self-esteem.’ So, set about creating a busy and active life; go out and meet people,  love your work, engage in interesting and fun activities (from book clubs, yoga classes, sewing club, or even rock climbing!). Try to resist making a man-shaped whole in your life, then waste time by looking at it longingly, as trust us, it doesn’t work!

Not everyone is body-confident; most of us have hang-ups and fears. This has a knock on effect in our relationships too; however, the good news is that you can do something about this. ‘We see many women who lack confidence with their body, they’re unsure of what gives them pleasure, and how to articulate their needs. It impacts their ability to relax and enjoy the company of men. In counselling, we explore ways they can relax and communicate their needs. We also explore the impact of family, media and friends, who all influence how they feel about their bodies, so they can truly discover who they really are.’ Says Knowles.  Granted, it’s not an easy task -begin by taking small steps towards feeling confidant, relaxed and body-happy. This can be from increasing daily exercise (using the stairs instead of lifts), doing a class or two at the gym, booking an appointment with a stylist to tackle your hair worries, to taking a good look at your diet, and if need be, upping your intake of fresh foods, and ditching the ‘bad’ foods for at least 3-4 days per week. Once you notice the positive changes, this really spurs you on to achieve more, and be body confident. McCurry adds ‘improving your relationship with your body is an important step in re-gaining your sexual confidence. Not only is it important to treat your body well, though regular exercise and healthy eating, but it’s important to be at ease with yourself and accept how you are, the good and the bad bits! Help yourself by focusing on those parts you like, such as wearing suitable flattering clothes, treating your hair to a luxury conditioning treatment, getting your nails done, whatever pleases you!’

Why that belly absolutely has to go

A paunch or big belly doesn’t have any takers in the world of glamour. Or in the world of health! The truth is that belly fat puts you at high risk for many dangerous diseases and must be dealt with immediately.

lose that belly fat

Getting a toned body is hard work that requires dedication and commitment. And the one area people complain most about is the abdomen. While cosmetic concerns are the primary reason most people do hundreds of crunches and avoid foods that add to the tummy, there are greater health repercussions associated with a big belly. Which is why the belly has always been considered one the unhealthiest spots to have excess fat on the body.

Why is belly fat so bad?

Most people are not aware of the health hazards that high fat on the abdominal poses. Many experts believe that having a heavy belly is actually more hazardous then being obese or over weight.

Accumulation of “abdominal fat” leads to an increased waist size. Abdominal fat is popularly known as central obesity or belly fat. It is very important to know that the larger the waistline, the more you are at risk of developing a harmful disease.

The human body accumulates two types of fats on the abdominal area. ‘Subcutaneous fat’ is located beneath the skin and muscle fat. More dangerous is ‘visceral fat’, which is stored deep inside the abdominal area between the internal organs and chest. The reason this is more harmful than subcutaneous fat is because it releases more inflammatory molecules on a regular base which can increase the dangers of cardiovascular disease, high blood pressure, diabetes, cancer and sleep apnoea.

Ideal measurements

The Body Mass Index popularly known as “BMI” is one of the popular tools used to measure body fat. However, the size of the waist gives a clearer idea of “belly fat”.

Experts suggest that women should keep their waist measurement below 80 cm (31.5 inches), and men below 90 cm (35.5 inches). Beyond those measurements, you then fall into the category of suffering from abdominal fat, one that needs to be dealt with on a priority basis.

Getting rid of that paunch

A heavy belly calls for an immediate change in lifestyle. The key to weight loss is a combination of a well-designed exercise program and healthy and nutritious diet. Crash diets are an absolute no-no. Remember, fat accumulated on the abdomen is stubborn. Routine exercises and crunches often don’t make a great difference. One has to do specific exercise specially meant for cutting fat on the belly. And it’s also important to work out regularly for a while before you will actually see any difference. So keep at it, and don’t give up if you don’t see instant results.

The other change you can make is to your diet.

Foods that increase belly fat include:

• Trans fats, found in many processed foods like biscuits, pizzas and many bakery products
• Sugars, found in chocolates and soft drinks
• Simple carbohydrates, found in refined wheat, white rice etc.
• Fast foods
• Creamy foods

Instead, consider adding these to your diet plan as they actually help in burning belly fat:

• Olive oil
• Almonds
• Oats
• Eggs
• Dals and beans like rajma
• Whole grains
• Green vegetables
• Slim milk and yoghurt
• Tea – black and green

It is never too late to work on the excess fat accumulated on your abdomen. So before it brings you close to life threatening diseases, wake up and lose that belly!

Health myths that need to die

Myths around health in India are as spicy and juicy as the food that Indians consume. Here are some popular myths and the bland facts: Health myths that need to die.

Health myth #1: Eating fat makes you fat

This must have been a chapter in your diet rule book if you are one of those who diet seriously. Considering the fact that you want to melt the belly fat, it is important to control your fat intake no doubt. However, studies show that diets rich in omega 3 fatty acids have a better chance in controlling obesity and maintaining overall health than a diet that hardly has any amount of fats.

Beware: Everyday habits that can make you fat

Remember that your body needs each nutrient in the food. Totally avoiding certain food groups can lead to serious health issues.

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   Photo by Thinkstock

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   Insufficient sleep: If you have been losing sleep or not sleeping enough, chances are you will put on weight. This will happen because people who don’t get the right amount of sleep tend to feel hungrier even if they have eaten a full meal. The appetite in your body is regulated by a hormone called cortisol which is secreted during sleep. If you don’t sleep well enough, your system gets imbalanced leading you to feel hungry and eventually taking in more calories than you need. Another side effect of sleep loss is the increase of fat storage in the body. So make sure you go to bed on time and get a good 8 hours of rest.

Health myth #2: Stress can turn your hair gray

Studies have proven this one wrong. Our hair tends to gray depending on our genetic makeup. Stress does have an effect on it; however, it is not a determining factor for the graying of hair.

Health myth #3: I feel good means I am healthy

You should know that your body is invaded and attacked by innumerable foreign particles daily. Nearly 70% of heart patients do not think they have a heart problem until they land up in a hospital. People do not realize that they have been affected by cancer until they’ve almost reached the end stage.

This is when a regular checkup comes into view. Wake up, your otherwise healthy body could be suffering and dying from inside.

Health myth #4: Exercise more to lose weight faster

Another seriously flawed plan followed by diet conscious people. Too much exercise harms you in more ways than one. It not only wears you out physically, leaving you more tired, but also increases your appetite. Also, studies have shown that strenuous exercise can damage your joints and ligaments. Moderation is the key when it comes to weight loss diets.

Health myth #5: Saturated fat is harmful for your body

Every single nutrient you consume is required by your body for completing a certain vital function, establishing the body’s state of well being or regulating certain body processes. Saturated fats and cholesterol have their own role to play. They maintain hormonal balance and act as stabilizing units that protect the body against inflammatory damage.

Too much of these can be harmful for your health, no doubt. But they are essential for normal body functioning.

Top 5 foods to help you sleep

Dairy products

If you’re struggling to get a good night’s sleep, foods containing tryptophan should be a first port of call. Tryptophan, an essential amino acid, helps to raise serotonin and melatonin levels in the body, both of which can help induce sleep. While turkey is a famously good source of tryptophan, other (perhaps more bedtime-friendly) sources include dairy products such as yoghurt and milk.

On top of their tryptophan levels, dairy snacks are also a great source of calcium, which helps the brain to use tryptophan to create melatonin. Research has also suggested that a deficiency of calcium in the diet can cause disturbed sleep patterns and a lack of deep (REM) sleep.

Oats

While many of us associate oats with breakfast time, they are also the perfect evening snack. Oats are a good natural source of melatonin, which is often taken as a sleep aid due to its ability to help regulate the body's internal clock. They are also another good source of tryptophan, especially when combined with milk.

Furthermore, oats are rich in both calcium and magnesium; two minerals that have been proven to promote good quality sleep. For a warm, soothing snack before bed, try eating a small bowl of porridge to help you drift off, combined with any of the following toppings to help double its effects.

Bananas

If you suffer from muscle spasms or cramps during the night, it may be that you are deficient in the electrolytes magnesium and potassium, both of which help to relax muscles and keep them functioning properly. Fortunately, bananas are excellent source of both minerals, making them a good bedtime snack, particularly after a heavy exercise session.

As well as being rich in these essential minerals, bananas also contain tryptophan, which can help to promote sleep. Researchers from the University of New England in New South Wales have also found that having a banana before bed can help sufferers of sleep apnea by keeping their throats open and therefore reducing the risk of choking.

Cherries

For those who have trouble sleeping, you may be familiar with over-the-counter melatonin supplements used to treat insomnia. However, while melatonin can help to regulate sleep, it may be unwise to rely on supplements for long-term use. Fortunately, cherries provide a great natural source of melatonin as well as being excellent for overall health.

A research study published in The Journal of Sleep and Sleep Disorders Research has indicated that consuming tart cherries before bed helped participants sleep faster and easier, making fresh cherries or cherry juice a great natural sleep aid.

Flax seeds

Flax seeds are great for increasing levels of sleep-regulating substance serotonin in the body due to their high levels of both tryptophan and omega-3 fatty acids. Furthermore, the omega-3 fatty acids they contain have been proven to help reduce the anxiety, depression and stress which are leading causes of insomnia, and have been shown to be effective against the condition sleep apnea.

Not only that, flax seeds are a good source of magnesium, which is renowned for its ability to reduce stress due to its relaxing effect on the muscles and nervous system. Magnesium has also been shown to help prevent restless leg syndrome and night terrors; both of which can affect sleep.