WATER #1natural cure

Health Today

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BOOST ENERGY,MEABOLISM AND GET GLOWING SKIN BY DRINKING ENOUGH WATER THROUGH THE DAY.It covers 71% of the earth's surface,makes up at least 70% of every human body and needed for the survival of every of every known form of life

WATER WORKS

Kick start your metabolism

Water plays a dual role in metabolism:with the help of enzymes,it breaks down food to generate molecules of nutrients such as starches,tryglycerides and protein,for easy digestion. It also breaks down bonds to create smaller molecules of glucose,fatty acids amd amino acids. Drinking 1.5 litres of cold water can help you burn up to an extra 50 calories per day-that's 2.2 kilos per year-without exercising.

Boost energy

Water acts as a solvent in which many of the body's nutrients,such as vitamins B and C,dissolve to become bio-available. It also keeps your enegy engine roaring. Dr Andrew Weil,founder and director of the programme in Integrative Medicine at the College of Medicine, University of Arizona,says," When you don't get enough fluid in your tissues,your cells start to draw it from your blood-stream.Blood thickens,putting a starin on your heart,and you may feel weak,light headed or groggy,"

Aids digestion

When food passes through the intestines,the nutrients get absorbed leaving the waste behind (the bulk of which is soluble fibre). "Water binds with soluble fibre in the digestive system and forms soft stool which is excreted by the body easily. In addition,water neutralises the acids in the stomach,restricting them from corroding the stomach lining. "Also,too little water can form renal stones and concentrate the urine.

Better bodily functions

Water makes up 70% of our body weight and is therefore one of the principal chemical components. Water is required to cool the body,maintain muscle tone,skin tone and provide a moist environment for ear,nose and throat tissues. Water flushes out waste by dissolving excess salt and urea in the kidneys to pass out as urine. Body enzymes get activated in the presence of water. On the other hand if you are dehydrated,you experience tiredness,dull skin tone,sunken eyes,parched lips or even headaches.

HOW MUCH IS ENOUGH?

The recommended dietary range is between 6-10 glasses of fluids of 200 ml each. This works out to almost 1.5 to 2 litres per day. But this can vary depending on your lifestyle,health status and how much water you lose in a day.

For exercisers

If you exercise in short bouts,you need 1.5 to 2.5 extra cups of water.

Pregnant women

The Institute of Medicine,US, recommends that pregnant women drink 2.3 litres of fluids daily and women who breastfeed consume more---3.1 litre as water is lost through nursing.

Health conditions

People with health conditions such as diarrhoea,stones,vomiting,UTI can require more fluid intake.

The environment

Hot water,heated interiors (where water loss is through skin) and high altitudes also can make you lose more water. A simple estimate can help you work out how much water you need, The average output for adults is about 1.5 litres a day.You lose an additional litre of water through breathing,sweating and bowels. Food he lost fluid.usually accounts for 20% of your total fluid intake. So if you consume 2 litres (almost 10 glasses) of water,or other beverages,a day along with your normal diet,you will be able to replace the lost fluids.

CAN YOU OD ON WATER?

A bit far fetched,but it is possible that drinking too much water can lead to health problems. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted,lowering sodium levels in the blood,a condition called hyponatremia. This condition can cause confusion,irritability and seizures.

YOU CAN EAT WATER!

Weil say that fruits and vegetables can provide about 20% of your daily water requirement if you eat around five servings a day. The most succulent fruits are melons, water-melons, oranges, grapes and appls Other watery foods include carrots,radish and tomatoes.

SNEAK IN MORE WATER

How do you get yourself to drink more water? Here are some easy tips:

• Increase consumption slowly. Take up one more glass every few days.
• Keep a 1 litre bottle on your desk and ensure that you finish it before leaving work.
• Put reminders on your cell phone,computer screens,or stickies on your fridge door to tank up.
• Start your day with a glass of water. It will refresh you. Who knows you may kick the bed tea habit too!
• Drink water before a meal and between two meals.
• Carry a bottle whenever you move out of your house.Drink some before stepping out.
• Keep a pitcer in the fridge and make it a goal to finish it before you turn in at night.
• Tank up more in winter. Drink water in December like it's the month of June.
• Sip at regular intervals. Don't depend on thirst alone as a signal that your body needs water.
• Hydrate before,during and after exercise.
• To get your quota,have 6 glasses of water and get the remaining 2-3 from other healthy beverages.
• Dilute juices with water. You save on calories by raising the volume.
• Add water to curds. Drink thin lassi, or buttermilk.

Eat Your Heart Out

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Choosing the right foods can help you cut your heart risk

YOU HAVE DONE NOTHING to move towards a healthy heart if you haven't taken a close look at your diet,science says.If you already have risk factors such as hypertension,cholesterol,smoking,obesity,a sedentary lifestyle and high stress, start on your diet right away! If you have no obvious risk-factors,this easy primer will help you stay safe foreever.

1 Up your Anti-Oxidants

Anti-oxidants such as vitamins C,E,beta carotene and bioflavonoids occur naturally in fruts,vegetables,wholegrains,nuts and seeds.They protect the heart from free radical damage.

* Eat gooseberries or amlas every day, Rich in vitamins C, they move up free radicals from the body.Steam your veggies for retaining Vitamin C

* Add a glass of freshly-squeezed citrus fruit juice combined with carrots,3-4 times a week for vitamins C and beta carotene.

* Snack on 4 almonds,2 walnuts and 1-2 Tbsp of sunflower seeds eachday to get a Vitamin E boost.Add a teaspoon of wheat germ to your breakfast cereal for more Vitamin E.

2 Feast on Good Fats

MUFA or monounsaturated fatty acids are good fats.Get them in olive,soya, and mustard oil; nuts (walnuts and pistachios) and seeds (sunflower,flax seeds),olives and dark chocolate.They have been proven to reduce "bad" LDL cholesterol. Good polyunsaturated fatty acids like Omega 3 and Pmega 6 are also heart protective and found in oily fish (sardines,salmon,tuna) and flax seeds.Add them to your diet.

3 Fill up with Fibre

Fibre is important for lowering bad cholesterol, a major risk factor in heart diseases, Fruits, vegetables, wholegrains, beans and legumes are good sources of both soluble and insoluble dietary fibre. Oats are great for reducing cholestrol levels,so start your day with a steaming bowl of porridge. Switch to wholewheat bread and pstas and go for brown rice instead of refined.

4 Add more Vitamins D

Recent research published in the American Journal of the Medical Sciences (2009),points out the importance of Vitamins D for keeping your heart healthy.According to one article,low Vitamins D levels could increase the risk of high blood pressure,heart failure,and ischemic heart disease. There is still little information on whether taking  Vitamins D supplements will reduce these risks. But to be on the safe side,ensure that you expose your body to 20 minutes of sunlight every day for Vitamin D synthesis.

5 Eat this Way

Go easy on saturated fats and cut trans fat. Swap red meat with fish such as salmon,sardine,mackerel,sea bass. Pick white meat if you don't like fish.

* Reduce your dairy intake and go for soya instead.

* Add more coloured vegetables to your diet.Go for salads and steamed veggies.

* Cut back on your salt intake.

* Avoid table salt and stay away from packaged foods, pickles, and processed foods.

* For snacks,swap chips,cookies and chocolates with fruits,nuts and seeds.

* Swap refined foods with wholegrain foods such as brown rice,brown bread and wholewheat pastas.

* Try grilling, baking,stir-frying and steaming foods,instead of frying them.

* If you drink alcohol,exercise moderation. You can opt for red wine as it is said to contain heart-friendly    polyphenols.

* Use a mix of healthy oils--olive oil,canola,rice bran,mustard and soya oil.

Be Safe from H1N1

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Keep your immunity high and stay protected

IT'S HARD NOT TO PANIC While being swamped by non-stop swine flu coverage in the media. Should you rush to get tested for H1N1? Do you need a preventive dose of Tamiflu?

Swine flu can be particularly virulent in some high-risk patients.

Most patients who get the flu will get better with symptomatic treatment such as paracetamol, while swine flu shares symptoms with the seasonal flu such as fever,sore throat,body ache and runny nose,there are certain features that set it apart. The H1N1 virus may travel to the lungs causing symptoms like breathing difficulty,chest/abdominal pain,caugh with bloody sputum,drowsiness/confusion,low blood pressure and a relapsing fever with cough. If you notice any of these symptoms,immediately consult a doctor.

Children ( 5 years), elderly (65 years),pregnant women, and individuals with existing conditions such as chronic asthma,heart disease,diabetes and kidney disease are particularly at risk. A prophlactic dose of Tamiflu is a must for such individuals who come incontact with a swine flu patient.

If you notice irritability poor food intake,breathing difficulty,loose motions,and drowsiness in children who have come down with a flu,act fast. This could indicate worsening of their conditions,and require immediate medical attention.

Swine flu affects people with a compromised or weak immune system.

Hand-washing is important,but you can do more! Prevent your immune system from running down by eating healthy and getting enough sleep.

Watch ou for:Increasing stress levels as stress can wear out your immune system and health.

The virus may may just die down

A recent article in the Journal of the American Medical Association States the virus could lose some of its potency by winter.

Watch out for: The virus is very unpredictable. It may also get more virulent in future. So keeo your immunity high. Tune in to the latest information provided by the health department,and stay positive-a swine flu vaccine is in the work and should be ready by early next year.

Ban the Flu

@ Cover your mouth and nose with a tissue when coughing or sneezing

@ Avoid close contact with people who are sick

@ Stay home when you are sick

@ Wash your hands often to protect yourself from germs

@ Avoiding touching your eyes,nose or mouth

@ Inhale steam twice a day,this will reduce upper airway inflammation

@ Betadine germicidal gargle undiluted 5ml or 1:1 twice a day prevents throat infection and heals throat faster

@ Get plenty of sleep

@ Be physically active

@ Manage your stress

@ Drink plenty of fluids and eat nutritious food

@ Ask your doc if you need to get vaccinated against flu

Walk or Jog----and GET FIT

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You don't have to pay gym fees or buy expensive equipment.Just slip into your sneakers.

Done right,running or walking is the perfect exercise.It's convenient you can do it anywhere,at any time and it's cheap,since all you need is a good pair of shoes.It also orovides a good cardiovascular,weight-bearing workout,so it helps to prevent osteoporosis and burns calories.

Here's how to get started:

Shoes :"A good shoe supports the foot as it absorbs three times your body weight during running,"says an exercise physiologist at a UK University.Look for light-weight,breathable shoes with built-in cushioning.Running shoes have more shock-absorbent heels than walking shoes,which should allow your foot to move with a controlled,rolling motion form heel to toe.Higher prices reflect new features,but the key is how well they fit your feet.

Socks: Polyster microfibre socks,designed to draw moisture away from the skin,help keep feel blister-free.

Surfaces: Walk or run on the sofest,most even surfaces you can find.A running track is best as it contains a shock-absorbent rubber asphalt mix.Otherwise,an asphalt road is better than a hard,concrete pavement or uneven grass.Consisitently running along slopes increases risk of injury.

Form: Adopt a comfortable posture leaning forward from the ankles,not from the hips or back.Be careful not to overstretch your stride lenghth; this can tighten hamstrings and stress knees and other joints.

Intensity: If you can say two or three sentences without grasping for breath,you're in good range.How hard does your workout feel? If zero is what you'd feel sitting on the sofa and ten is when you're working so hard you can't breathe,aim for five.

Warm up and cool down

Always warm up by walking or jogging lightly for 5-10 minutes.Do the same in reverse after exercise,to relax and loosen up.Then stretch muscles while they are still warm,for 15-30 seconds each,repeating 2-3 times.

Diebetes unravelled

Disease and health, two states through which we are constantly oscillating, are often our greatest obsessions. Health is a natural state of being whereas disease is an intrusion on our privacy. Disease, as the name implies, is the absence of ease or comfort. On the other hand "health" (meaning derived from "whole" again) is a state of mental, physical, emotional and spritual wholeness and well being.

Unfortunately in modern times with our fast-paced lifestyle, we often fail prey to minor ailments like common cold, acidity, constipation, tiredness, cough, upper respiratory infections, dental problems that cause a great deal of discomfort. And major maladies like heart attacks, diabetes, hypertension, high cholestrol and triglycerides derail our lives completely.

Can we not do something to prevent them? Apart from general hygiene, good nutrition, regular exercise, rest, regulated lifestyle measures, there have been several breakthroughs in the field of medicine, which actually help prevent diseases. Many diseases now are treatable and their incidence has significantly reduced with the help of effective vaccines.

D I A B E T E S

This isn't someone else's problem:India has 41 million diabetics. It could rise to 70 million by 2025. While doctors search for better treatments, my articles arms you with the facts

TEH EPIDEMIC

* It's the fasted-growing disease in the world, with 230 million people already affected.

* Diabetes is the world's leading cause of heart disease, stroke, blindness, kidney disease and lower limb amputation.

* The incidence of diabetes is five times higher among Asians than it is in white populations.

* By 2025, every fifth diabetic in the world would be an Indian.

THE WARNING SIGNS

Here is what should ring alarm bell:

TYPE I

Extreme thirst * Frequent urination * Constant hunger * Blurred vision Sudden weight loss * Nausea vomitting * Infections * Extreme tiredness

TYPE 2

Excessive thirst * Frequent urination * Feeling tired and lethargic Slow-healing wounds * Itching and skin infections * Blurred vision Mood swings

GESTATIONAL

Pregnant and over 30 years of age. Family history of type 2 diabetes overweight certain ethnic groups including Indian, vietnamese, chinese, Middle Eastern, Polynesian/Melanesian, indegenous, Australians gestational diabetes in previous pregnency. Previous problems carrying a pregnancy to term.

COMMON MYTHS

Myth 1: sugar causes diabetes

Wrong. Type 1 diabetes is thought to be caused by genetic factors combined with environmental triggers. Type 2 diabetes is caused by a combination of genetic and lifestyle factors. People with diabetes do need to limit foods that are concentrated sources of sugars, but they can eat small amounts of sugar.

Myth 2: People with diabetes can't eat chocolates or sweets

Small quantities of chocolates and sweets are ocassionally OK as part of a healthy eating and physical activity plan.

Myth 3: People with diabetes have to eat special foods

Like everyone, people with diabetes have to eat healthly. That means a diet low in saturated fat and high in fibre and whole-grain foods.

Myth 4: You can catch diabetes

Diabetes is not contagious.

Myth 5: People can have a "touch of diabetes"

You can't have mild or borderline diabetes. All diabetes is serious and, if not managed properly, can lead to serious complications.

I f you have diabetes, the problem is basically this: you have too much glucose in your blood. Glucose is our main source of energy, derived from eating carbohydrates, and is absorbed into our cells with the help of the harmones insulin. If our body has a problem with insulin, the glucose isn't absorbed.

There's range of reasons for this. In some people, their pancreas fails to produce insulin,THAT'S TYPE 1. A small number of people become diabetic when their pancreas is destroyed, for example in an accident or during surgery. But for most people with diabetes, the body has problems processing the insulin the pancreas does produces TYPE 2. Actually, within the term "diabetes" doctors are discovering dozens and dozens of conditions. "The lines are getting fuzzy," says Dr Sreemukesh Dutta of the Hyderabad-based Research Society for the study of diabetes in India, "Earlier, only Type 1 diabetes was insulin-dependent but in the past decade Type 2 diabetes has become insulin-dependent too," In Type 2 That's where a complicated metabolic process means not enough insulin is produced, or the insulin that is produced doesn't work effectively. Type 2 comprises 70 to 80% of total diabetes cases in India, and its incidence is increasing rapidly-so much so that India is often described as the "Diabetes Capital of the World."

Link to obesity, the most worrying trend is that it's being diagnosed in younger and younger Indians. Previously, the onset of diabetes was generally among those above 35. Since the past decade, Type 1 is getting to be increasingly seen among children, while youngsters even in their 220s are developing Type 2. That's a major problem, since the longer you live with diabetes, the more likely you are to develop complications.

Diabetes is the scourge of the 21st century, and it has found itself a significant place in the annals of medical history. Man has ultimately paid a heavy price of a fast life, poor diet and lifestyle habits, smoking and chewing tobacco and the abuse of alcohol and drugs.

Diabetes is characterized by excessive urination, excessive thirst and excessive hunger associated with weakness, diminshed immunity and weight loss.

If diabetes is left untreated, the patient gradually deteriotes and succumbs to infection. But, it treated properly, the patient can lead a normal life.

The treatment of diabetes is based on main three modalities:

a) Diet

b) Exercise

c) Medications-Oral Medications insulin injections

As for as possible patient must follow these guidlines:

a) The patient should learn more about diabetes management, which includes proper diet, exercise and medications.

b) Adjust diet and exercise to compensate for indulgences rather than altering medications. Patients must take medications regularly and alter them only with the help of their physician. Constantly altering the drugs is laying the foundation for drug failure and chronic complications of diabetes.

c) Patients must go for regular blood/urine tests to monitor and maintain good control. Vigilence in preventing the chronic complications.

d) Visit physician regularly for check-ups and adhere to the lifestyle measures necessary for controlling diabetes.

If diabetes is not adequately controlled the and lower limbs suffer because their blood supply is diminished due to long-standing diabetes and patient can suffer from complicatins like vasculopathy or, in simpler words thickening and narrowing of the arteries. When the arteries of the brain are affected, it can lead to strokes, paralysis, memory lapses and other neuroligical syndromes. When the arteries in the eyes are affected, it can lead to premature cataracts, retinal damage, increased ocular pressure and in extreme cases, blindness. Occlusion of the cardiac arteries leads to heart attacks and enlargement of the heart. Other chronic complications of diabetes are neuropathy (affecting the long nerve of the limbs) and neuphropathy.

Neuropathy has some very serious repercussions on the patient's qualityof life. When the nerves of the upper and lower limbs suffer because their blood supply is diminished due to long standing diabetes, the patient starts getting symptoms of nerve disease. These include persistent tingling in the hands and feet, a burning sensation, a pricking sensation or currents of pain. As the disease progresses the nerve may die due to lack of blood supply, and the foot/hand becomes numb and insensitive corns, calluses, cuts, bruises, cracked feet, small in-growing toenails can all be the harbingers of major disaster like amputation of the limb due to gangrene and severe infection.

Some very basic steps for diabetic foot care are:

a) Clean the feet twice a day with hands using soap and water.

b) Dry the feet throughly after washing.

c) Wear good fitting shoes.

d) Cotton socks should be worn along with shoes, socks should be changed everyday.

Nephropathy is the term used to denote damage to the kidneys. It is a common complication of uncontrolled diabetes. The initial signs are swelling of the face and feet. Gradually the swelling spreads all over the body. The urinalysis shows proteins in significant amounts. Kidney disease, once set in, gradually deteriotes the overall health of the patient. He soon requires dialysis or a kidney transplant in order to save his life.

Along with diabetes if the patient has hypertension and raised triglycerides and cholestrol levels may be prone to heart attacks. The incidents of heart attacks has risen alarmingly in the past decade and one of the common causes for this is the increase in the incidence of diabetes. It is claimed that one out of two deaths is due to heart attacks. The main point of conceren is that even young people are dying of heart attacks. The reasons are increased intake of junk food, sedentary lifestyle, increased use of alcohol and tobacco.

Wrong eating habits not only cause diabetes but also cause HYPERTRIGLYCERIDEMIA and HYPERCHOLESTROLEMIA, both of which cause gradual narrowing of arteries.

Both cholestrol and triglycerides are vital substances in the human body. Cholestrol is an important constitue of every cell wall in the trillions of cells in the body. Integrity of the cell wall determines the life and function of the cell. A poor cell wall leads to early death of the cell. Cholestrol plays a major role in metabolism. However if, owing to some vitamin or mineral deficiency, cholestrol metabolism cannot be carried to it's logical end then cholestrol piles up in the blood and deposits on the insides of arteries

The normal cholestrol level in the blood is any value less than 200mg%.

To lower the cholestrol levels in the blood one must have a balanced diet with more fruits, vegetables and fibre keeping the fat as low as possible. It is advised to avoid excessive ghee, butter, oil, fried food, milk and red meats (e.g. beef, pork, and mutton). A normal healthy adult can make do with two to three teaspoons of oil/butter, per day.

Triglycerides are substances that belong to the family of fat but originate in the carbohydrate food. The normal level is less than 160mg% in the blood. Triglyceride elevation in the blood is also due to some vitamin or mineral deficiency. In order to normalize the levels, it is important to eliminate milk, refined wheat and rice, white sugar, tea cofee and alcohol from the diet. Elevated triglycerides in the blood also lead to the hardening of arteries.

Hypercholesterolemia and hypertriglyceridemia are partially hereditary and partially acquired by wrong dietery habits, lack of exercise and some medical drugs. If correction of lifestyle measures doesn't optimize the control of these two maladies then there are medications which lower the level of these substances in the blood. The medications MUST be used with caution-intermittent use is considered to be safer than daily use.

Interestingly, a balanced diet and optimum exercise can control diabetes, blood pressure, high cholestrol and triglyceride. If a good diet and exercise programme is instituted, one can regulate all the above maladies easily. And if all four are well controlled the ncidence of heart attacks will go down too.

Eating studies have shown that substances present in our food can be invaluable in keeping us young and forever healthy. These are simple day-today substances like vitamin A, C, BI, B6, B12, selenium, chromium, chlorine, Folic Acid and a host of other factors. These vitamins and minerals have found their way into the treatment schedules of patients suffering from as wide range of problems like common cold to cancer, paralytic stroke to Alzheimer's.

Eating fresh fruits at a separate time and not eating along with other food would help to get many nutrients. Sprouted beans either boiled sauted or steamed, should be consumed regularly. Include fresh cooked vegetables, whole grains, and milk products like curds, buttermilk, cottage cheese and salads in your diet. One must eat often but in small quantities. These measures always help to maintain good health and happiness, Mental balance, physical strenght and stamina, and an unshakeable faith in the Almighty is a basic philosophy to remain well and enjoy life.

seven secrets of great sleep

About 200 million Indians suffer from sleep-related disorders. Insomnia is defibned as the inability to fall asleep through the night several nights a weeek for weeks on end.

THE HEALTH RISES of sleep deprivation can be serious, even life threatening. A Japanese study in 2001 found men who slept five hours or less a night were more than twicw as likely to suffer a heart attack as men who slept eight hours. One culprit may be inflammation of the arteries, which an American study has linked to even mild sleep loss. The sleep deprived are also at greater risk of diabetes and weight gain, according to University of Chicago studies. Children who don't experience deep sleep may be unnaturally small because insomnia suppresses growth harmones.

It is not the lenght of sleep which is so important, but the phases of sleep. During the night we go through several cycles of about 90 minutes. Every cycle consists of three phases-after the first light sleep, we slumber deeply; after that, we dream. In deep sleep, the body recuperates;in dream sleep, the mind relaxex. Light sleep is a kind of transition between the two.

Adult usually sleep for about seven hours, though some need nine, others less. The individual cycles differ significantly' in the first cycle, the deep sleep phases can be long-up to 20 minutes. During the night, however, the time we are in deep sleep may decrease while the proportion of light and dream sleep increases.

We also know that different people sleep at different times. In addition to "night-owls," who only get tired after midnight, there are the "larks" those who prefer to go to bed early. The important thing is to find your own personal rythm, says Mumbai psychiatrist Dr Shraddha Gandhi. "You should go to bed early if you're tired, not because it's supposed to be the right thing to do,"

People suffering from insomnia,may take medication without thinking through the consequenses. "One pill brings them relief.,"says Dr M.S. Kanwar, a senior consultant care and sleep medicine at New Delhi's Indraprestha Apollo, Hospital. Then they move on to two, four and six pills daily and become addicted. Users can become dependent in as little as four weeks.

Sleeping pills should be used only on a doctor's prescription. "The doctor must decide how much medication a patient can take and for how long," And once the prescribed period is over, the patient must immediately stop the medication. Pills should not be taken with alcohol. If you cannot do without medication after a few weeks, contact your doctor.Before resorting to medication, try these tips for a better night's rest.

1 EAT AND LIVE HEALTHLY
"Its a muth that alcohol induces sleep,"says Dr Vlhane N. Vahia, professor of psychiatry at Mumbai's Seth GS Medical College and an honorary psychiaterist at Cooper municipal hospital. 'It actually disturbs sleep patterns. Insomnias must also avoid--or at least cut down on caffeine, cigarettes, and other stimulants," and they shouldn' or spicy dinners just before going to sleep. Such food activates digestion. Which stops the body from winding down.

2 RELAX
Very successful people often have trouble sleeping. "They tend to be tense, because of the pressure of work," They keep thinking of what they have to do the next day. The stress raises their blood pressure and increases their acidity. So they find it hard to sleep. "Create an 'oasis' between the day's events and going to bed. Unwind with a good book, or go for an evening stroll with your partner to 'clear up' the day. Writing down your worrisome thoughts will also help calm you. Deep breathing, medication and simple yogic asanas are good for unwinding.

3 EXERCISE MORE
I f you go jogging, ride a bicycle or go swimming for half an hour at least three times a week, you'll need more sleep and you'll increase your deep sleep phases. But sports late in the evening stimulates the body and circulation too much.

4 IMPROVE THE BEDROOM
Here's how to make your bedroom as restful as possible.
* Choose the qiutest room.
* Air the room well before going to bed, or leave the window slightly open at night.
* If you use an air-conditioner, set the temperature at comfortable level.
* Use curtains or blinds to darken the bedroom as far as possible. Avoid sleeping in brightly lit or nisy rooms.
* Use a good mattress, with proper back support.
* Keep mosquitoes away with a net or repellents.

5 GO TO BED AT THE RIGHT TIME
You can't catch up on lost sleep. Getting more sleep on the weekend doesn't make up for too little sleep during the week. Go to bed and get up at about the same time every day including weekends. A regular time for res that our biological rhythm-our "inner clock"-isn't disturebed.
Don't take a midday nap if you have sleep problems. Even a short nap during the day can make it more difficult to sleep at night.

6 CREATE A BEDTIME RITUAL
A bath in tepid water-between 34 to 38 degrees C-can make you sleepy. Lavender oil added to bath water or dabbed on your pillow is relaxing. Bedtime snacks such as a banana or hot milk with honey contain the protein element L-tryptophan, which gears the brain for sleep.

7 GET UP RATHER THAN TOSS AND TURN
Try not to watch your bedside clock. Thinking I have to sleep now because I have to get up in two hours will make falling asleep even harder. Position the clock so that its luminous figures or tiking don't disturb you.

THESE TIPS WILL help in many cases, but they do require patience. If you're still sleeping badly after several weeks, don't experiment with medication. See a doctor instead. And if you are dependent on sleeping pills, don't despair. You can learn to manage with out medication.
Exercising, deep breathing, yogic asanas and avoiding caffeine can sleep soundly evey night.Feel great.

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New Ways To Live Longer

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THE AVERAGE Indian's life expectency is 65 years. But we may soon live even longer. And we won't be frail and senile either. "In addition to eliminating a lot of the diseases of aging. We'll maintain function, vitality, cognition, and all the other things we value in terms of quality of life," Here, a few steps to take towards a longer, healthier life.

EAT A LOT LESS Slimming down can help prevent diseases, and cutting way back on the amount you eat (astrategy called calorie restriction) may even slow the aging process. The results are hard to deny: When rodents eat a very low calorie diet, few get cancer, and they don't develop diabetes or obesity. They also had lower fasting insulin levels and body temperature, both of which are linked to longetivity.
Calorie restriction isn't easy. You have to eat 25 to 40 percent less than usual. The more you cut, the better, but 25 percent is a good goal. So if you usually consume 1800 calories a day, you'd have to drop to at least 1350. The diet is low-sugar and low fat, and the foods you eat must be nutritional power houses. A typical dinner: 2 rotis or 1 1/2 cup brown rice served with 1 cup each of dal or mixed legumes, boiled mixed vegetables, green leafy vegetables, salad, curd (made from skimmed milk) and fruit. Non-vegetables with 30 grams of steamed or baked fish or chicken (skinned), but with only half a cup of dal and half a cup of curd.

MAKE FRIENDS, GET MARRIED, ADOPT A DOG Social support, in the form of friends, family, neighbours and collegues, can prevent the age-related spike in blood pressure that raises your risk of stroke and heart attack.Tying the knot is another anti-ager: Marriage can add about seven years to a man's life and three to a women's. Prefer four-legged company? Pets can help reduce stress and lower blood pressure, and may even help heart attack survivors live longer.

GET MOVING You may live longer, but if you're sick or disabled, it won't be much fun. Luckily, exercise can help you attain a better quality of life as you age. And you don't need to run or log, just walking at a brisk pace translates into major health benefits. Aim for 30 minutes a day, either in one session or in ten-minute stints. Include both resistance training and aerobic exercise.

REACH FOR READ Resveratrol, an ingredients in red wine, seems to have powerful anti aging effects. Reasearch suggests that it offers the same life-lenghtening benefits as calorie restriction----without the hunger pangs. A caveat: The doses that have been shown to be effective are many times higher than would be safe or smart to get in alcohol form. Sipping just a little red wine with your dinner may help.