H E A L T H   M A T T E R S

WELL-BEING:
Eat & drink healthily

SLEEP: The Different Stages of Sleep

UNI: Look after your health while at the uni or college

Health information from the community is welcomed. Send your articles to Anit Bakrania to be included in the A to Z.

Ayurveda –It is an ancient Indian health practice documented in the Atharvaveda and Rigveda scriptures (ayus = life, veda = science). Well over 5,000 years old. Emphasis is on disease prevention, moderation and balance in all aspects of life. Now I know you’ve lost me already!

The five elements are Earth, Water, Fire, Air and Ether (space). These are represented in the body as the three tridosha (forces).

· Vata dosha = air and ether = Responsible for bodily and nervous function. If upset, it leads to nervous energy and pain.

· Pitta dosha = fire and water = enzymes and hormones. Responsible for digestion, temperature, hunger, thirst and mental activity. If upset, it leads to acid and bile production leading to inflammation.

· Kapha dosha = earth and water = general stability, regulates the other two doshas and maintains body tissues,strength and patience. If upset, it lead to mucous production which leads to swelling.

One, or sometimes two of the dosha are dominant in each person. Ideally the three should be in harmony.

Vata people tend to be either very tall and slim or very short. Hair is often curly and/or thin. They enjoy sweet, sour and salty foods. Creative, alert, restless, talkative personalities. Walk fast, tire easily. Quick to understand but have poor memory. Anxious and nervous. Require little sleep.

Pitta people tend to be of medium height, with thin reddish or brown hair. Good appetite and digestion. Enjoy sweet, bitter foods and cold drinks. Strong metabolism. Do not like sunlight, heat or hard work. Intelligent, good speakers. Tendency to anger. Like to be in charge. Require moderate amounts of sleep. Enjoy luxuries.

Kapha people may be of larger build and weight. They have thick, dark and wavy hair. Slow digestion. Enjoy bitter astringent tastes. Move slowly but have good stamina. Generally healthy and peaceful. Tolerant, calm, loving and sometimes possessive. Have good memory. Require longer sleep periods.

You will probably find that you possess qualities from each type of dosha. If this is the case, then consider yourself a well-balanced individual!

Ayurvedic medicine is highly specialised and would require consultation with a properly qualified ayurvedic practitioner. The information given here provides only a glimpse of what ayurveda is all about. It should be noted that if you decide to use complimentary treatments, you should also consult with your GP to ensure best practice.

Aromatherapy – Uses essential plant oils, extracted from leaves, fruit, flowers, bark, roots or wood. Massaging these oils onto the surface of the body, or inhaling their aromas may help to induce inner calm. Those on medication or who are pregnant should not use aromatherpy.

For massage, essential oils must be diluted by two drops for every 5ml (1 tsp) of carrier oil. A carrier oil such as light vegetable, Grapseed or Safflower oil can be used. For children this should be 1 drop per teaspoon.

For inhalation, add six drops of essential oil to a generous bowl of hot water. Cover your head with a towel and inhale from the bowl. This is not suitable for asthmatics or small children.

Table showing some Essential Oils and their properties

Acupuncture – It is an ancient Chinese therapy, now very popular in the west. Involves the insertion of fine needles into particular key points on the body, corresponding with internal energy channels. By using needles, the practitioner helps to unblock the energy channels, allowing "qi" (the universal energy force) to flow freely. There are an estimated 2,000 or so energy channels. Chinese medicine is based on the principle that illness is a result of the blockage of qi in the body.

A growing body of evidence is supporting the claims of acupuncture. Research has suggested that the treatment works by stimulating nerve fibers in the muscle. Signals from the nerves pass to the brain and activate the release of endorphines. These are chemicals that block pain signals and help lift your mood. Acupuncture may be useful for a number of conditions, such as: Pain relief, stress, depression, bronchitis, asthma, digestion disorders, rhematism, back pain, arthritis, migrane, neuralgia, bladder problems, insomnia and allergies. It may also help reduce withdrawal symptoms for those trying to give up smoking.

This treatment can only be performed by a trained acupuncturist. It takes a number of sessions for the treatment to take effect. If after 6 to 8 sessions there is no improvement, then acupuncture is unlikely to be of any benefit. The information given here provides only a glimpse of what acupuncture is all about. It should be noted that if you decide to use complimentary treatments, you should also consult with your GP to ensure best practice.

Antioxidants – (Vitamin A, C and E). You may remember these from biology lesson. Powerful nutrients that repair and help prevent damage to body tissues. Antioxidants are a vital component in helping to slow the ageing process. Available in carrots, broccoli, tomatoes, melons, yellow and orange peppers, peaches, citrus fruit, blackcurrants, strawberries, kiwi fruit, green veg, potatoes, green peppers, vegetable oils especially sunflower oil, wholegrain cereals and nuts.

Acne – Mild cases can be treated with over-the-counter medication, applied to the spots. More severe conditions may require a visit to the GP for antibiotic medication. The spots should clear up after treatment. Acne commonly occurs during adolescent years when hormone production increases. Drinking plenty of water and avoiding too much dietary fat may help reduce the condition.

Bach Flower Remedies – In the 1930’s, Dr Edward Bach observed that some of his patients had emotional symptoms before developing physical illness. So to help his patients recover from adverse emotional states, he developed the Bach Flower Remedies. This consists of 38 flower-based formulas, each one used for specific emotional conditions, such as fear, shyness, anger, resentment, low self-esteem and sadness. The remedies may contain dilute alcohol (used to preserve the flowers). Usually, there is no interaction with prescribed medication.

Use of the remedies takes some weeks or months before an effect can be noticed. The most popular remedy is the Rescue Remedy, for stress. It contains the following flower essences: Star of Bethlehem, Cherry Plum, Rock rose, Clematis, Impatients. A supermarket pharmacy, holistic health expert or even a GP may provide more information on Bach Flower Remedies. Always consult with your GP if in any doubt.

Breathing Technique - Usually you just breath in and then out, you know! But seriously, for asthma, bronchitis, emphysema or other chronic breathing conditions, the following technique may be helpful. (1) Inhale through nose, keeping mouth closed. Remember to inhale so that your abdomen expands and not your chest. (2) Hold breath for a few seconds. (3) Exhale slowly through mouth for 8 to 10 seconds.

This technique helps to increase air intake and to strengthen the lungs.

Broccoli – A great source of chromium that manages blood sugar. It can also be found in nuts, mushrooms, whole grains, wheat cereals and rhubarb. In Iraq, barley which also contains chromium has been used for a long-time as a diabetes remedy.

Chakra Balancing – Ayurvedic practice describes the person as possessing seven major energy centres or chakras. Health is achieved by maintaining balance between these chakras. In ayurvedic theory people are composed of three bodies: the physical, the conscious and the absolute body. During life, a lot is discovered about the conscious body. To learn about the absolute body much personal consciousness has to be developed.

These three bodies are connected via the seven chakras. Those who use chakra balancing believe it releases blockages in energy flows in the body. Each chakra has an associated colour therefore some treatments recommend using particular colours to relieve energy blockage. Methods include painting the walls a certain colour, wearing colour tinted glasses and wearing clothes of a certain colour scheme………..that would explain the hippies then!

Chiropractic – The practice of correcting any interference with the body’s nervous system by realigning the spine. It is claimed to not only improve the condition of the back but to also help with general well-being. The basic principle behind this is that sometimes the joints between the spinal bones do not line up properly. The technical term for this misalignment is known as a "subluxation". As a result, extra pressure is applied onto nerve fibres passing close to these joints, leading to pain and stiffness etc. If nerves supplying a specific organ are affected then the organ itself may be effected in some way.

Practitioners have to study for 5 to 7 years at post-graduate level. They are then assessed by the General Chiropractic Council prior to registration. Always consult your GP for best practice.

Colour Therapy – This is similar to chakra balancing and may help to relieve stress, depression, tiredness or agitation. Its uses originate as far back as the Egyptians, Greeks, Indians and Chinese cultures. Below is a list of colours and their associated meanings. By painting walls, using coloured lighting or by wearing coloured shades or clothing, it maybe possible to lift ones mood.

• Red – Energy source.
• Orange – Self-Esteem.
• Yellow – Energy stimulator.
• Green – Well-being and harmony, nature, fertile.
• Blue-Green - Stress relieving.
• Blue – Calming, confident, relaxing.
• Indigo – Sensual.
• Magenta – Stimulating.
• Purple – Intelligence.
• White – Focus, clarity, clear.

Cancer – A common term used to describe the uncontrolled growth of a colony of cells. Other words used to describe this are "tumour" and "growth".

Ways to reduce the risk of cancer include:-

• A well-balanced diet with plenty of fruit and vegetables (contains antioxidants).
• Reduce saturated fat intake.
• Exercise.
• Cutting back on alcohol.
• Cease smoking.
• Regular check-ups with GP.
• Self examination.

Vitamin C – An antioxidant, important for healthy gums and for the bodies soft tissue. Also important for your immunity. Various studies show the incidence of cancer to be greatly reduced amoung people who consume antioxidant rich foods. Examples include oranges, green leafy vegetables and strawberries.

Cholesterol – A fatty acid used within the structure of the bodies cell walls. It has a yellow, waxy, fatty appearance. The body does not need large amounts of cholesterol to be consumed, since the liver produces it for you. There are two types of cholesterol. The first, called low-density lipoprotein (LDL) can be harmful. The second, called high-density protein (HDL) is beneficial.

Foods that may help reduce LDL include oatmeal, oat bran, beans of any kind, garlic, onion, olive oil, almonds, walnuts, avocados, strawberries, apples, carrots, okra, oranges and apricots.

(Oats: Remember, it’s how much soluble fibre that the oats have that makes them effective. Some oat preparations have no soluble fibre and so they would be usless. If stated, check to see if the oat preparations have high levels of soluble fibre (beta glucans or pectin). It’s the soluble fibre that reacts with the bad LDL to make it harmless).

Chilli Peppers – A classic remedy for cold and flu symptoms. They can also help people with respiratory conditions to breath more easily. The spicy chemicals in chilli help to activate the lungs and sinuses to produce more mucus to clean the system out…don’t eat too many mind...badhu nikri jaase…you know!

Coriander – Another useful vegetable! Full of vitamin C too.

Diabetes Mellitus (DM)- (Please note, diabetics should consult with their GP. The following information is only of a general nature and is only for awareness.)

Definition

Not enough Insulin produced from the pancreas to help reduce blood sugar levels. This means that the sugar remains in the bloodstream. Hence, blood sugar level remains high. This can result in increased thirst, weight loss and excess urine production. There are two types of DM. Type 1 is insulin-dependent DM, that requires insulin injections. It usually occures in young children and adults under the age of 35.

Type 2 is non-insulin-dependent DM that requires tablets to control blood sugar level. This type is far more common than type 1. Type 2 usually occurs after 40 years of age. Management of either type requires careful control over diet and consulting with the GP to monitor progress. The good news is that a lot can be done to help prevent and control it.

Dietary Management

Before a person develops full blown diabetes, he/she may have a pre-cursor condition known as insulin resistance. Basically, the sugar in the diet remains in the bloodstream because the body’s cells can’t be bothered to absorb it efficiently. Then the pancreas thinks there is too much sugar in the blood, so it releases more and more insulin. Eventually, the pancreas gets tired and cannot produce enough insulin. Thus triggering type 2 diabetes.

The diet should include foods that produce slow, steady increases instead of rapid rises in blood sugar levels. These include soybeans, nuts, lentils, kidney beans, black-eyed peas, milk and chick-peas.

Oils containing Omega-3 fatty acids appear to protect the body’s ability to handle glucose. The most abundant form is in fish oil. However, it can be taken in capsule form as well. Caution: Diabetics should not take fish oil capsules except under a doctor’s supervision.

Reducing fat intake. Especially saturated animal and dairy fats. It reduces the efficiency of insulin.

1. Exercise – Helps to reduce weight and likelyhood of developing diabetes.
2. Onions – Found to contain anti-diabetic compounds.
3. Broccoli – A great source of chromium that manages blood sugar. It can also be found in nuts, mushrooms, whole grains, wheat cereals and rhubarb. In Iraq, barley which also contains chromium has been used for a long-time as a diabetes remedy.
4. Methi (Fenugreek seeds) – One theory is that it contains a soluble fibre that helps to lower cholesterol and sugar levels. It has been tested in India and Israel on diabetic patients.
5. Turmeric, cinnamon, cloves and bay leaves – They increase the amount of insulin produced by the pancreas to handle sugar levels. Cinnamon is the most potent.
6. High-fibre foods – One of the most important elements in an anti-diabetic diet. Soluble fibre reduces cholesterol and sugar levels. Added benefit of keeping the heart healthy. Examples are soya beans, nuts, lentils, kidney beans, black-eyed peas, lima beans, haricot beans, apples, whole wheat spaghetti, oatmeal, sweet potato, navy beans, dried peas, oranges, orange juice, butter beans, chickpeas, buckwheat, shredded wheat, water biscuits, beetroot, brown bread and rice.
7. Antioxidants – Vitamin A, E, C. Protects pancreas against effects of free-radicals and cholesterol.
8. Fresh Garlic – Reduces cholesterol levels and blood pressure. Therefore people with low blood pressure need to be aware of this.

Basically, a diet low in fats and rich in high soluble-fibre carbohydrates such as beans, oats, whole grains, nuts, fruits and vegetables is recommended. This is the same diet recommended for maintaining a healthy heart. Seek professional advice also. For diabetics it is important that their blood sugar level remains at an acceptable level, not too high or too low. Otherwise this may lead to complications later on. Please not, the information provided above should not be used on its own to manage or prevent diabetes. It is meant only for general awareness. In all circumstances consult with your GP.

Diabetes Insipidus (DI)- Production of large amounts of dilute urine. Due to lack of a certain hormone from the pituitary gland. The hormone is administered to the patient, to help improve his/her condition.

Depression- This is a condition where a person may have a low mood over an unusually long period of time. Not all people with this condition will feel low, they may however be anxious, emotionally numb or experience alternating high and low mood. Some may experience physical symptoms. Sufferers may feel worse in the morning with varying mood during the day. If left untreated a persons concentration and memory may be affected.

Eating a well balanced diet, reducing daily stress, lifestyle changes, exercise and socialising are some ways of helping.

E

Energy – Describes what it is that your body uses to remain physically active. Foods containing complex carbohydrates (sugar) provide energy. The carbohydrates are broken down into smaller bits that are used in the bodies cells to make ATP. This is the energy molecule that the body uses to make all your muscles move. Sources of complex carbohydrates include, cereals, pasta, rice, potatoes and bread. If you practice sports, it is a good ideas to eat plenty of high carbohydrate foods for the extra energy.

Exercise – Helps to reduce weight. Helps to increase muscle and bone strength. Keeps the heart muscles active. Exercise can make you feel good as well.

F

Fatigue – Another word for experiencing constant tiredness. It is a complex condition affecting many people. Chronic fatigue may last weeks or months and may be a symtom of some underlying problem such as Pre-menstral syndrome. Mild iron, magnesium or chromium deficiencies are other possible causes of fatigue.

Fibre – It is the part of the food that cannot be digested and absorbed. It may help reduce the risk of diabetes mellitus. It can also help keep the heart healthy. Soluble fibre can do this by reducing cholesterol and sugar levels. Examples of high fibre foods are soya beans, nuts, lentils, kidney beans, black-eyed peas, lima beans, haricot beans, apples, whole wheat spaghetti, oatmeal, sweet potato, navy beans, dried peas, oranges, orange juice, butter beans, chickpeas, buckwheat, shredded wheat, water biscuits, beetroot, brown bread and rice. Please do not eat to much fibre otherwise it will be like passing concrete! Only stick to the recommended daily allowance.

Fat – Fat helps to insulate and keep the body warm especially in the winter months. Some fats are better than others. Unsaturated fat is healthier than saturated fat.

Garlic – Is noted for its wide range of health benefits. These include reducing cholesterol and blood pressure in heart patients, blood thinning, antibiotic, immunity boosting and as a cold / flu remedy. It can be eaten whole, as a powder preparation or cooked. Eating parsley with the garlic may help to mask the odour. Because it can reduce blood pressure, people with low blood pressure need to be careful when consuming garlic.

Homeopathy - A system of treatment using ingredients such as herbs, flowers, plants and seeds in a diluted form to treat certain conditions. The theory is that a process of self-healing is started when taking certain ingredients in a diluted form. It may be used for conditions such as headaches, menstrual complaints, fatigue, allergies and digestion disorders. It is not useful for long-term diseases such as liver cirrhosis or heart conditions. Homeopathy is practiced by homeopaths with specialist knowledge in their field. Treatment useually takes some weeks or months. The emphasis is on improving a persons overall well-being and health. The debate as to how homeopathy works and if it is any good is still being argued by doctors and scientists. Consult with your GP in all circumstances.

Immunity – The system used to protect the body from infection. A whole range of specialist cells work constantly inside you to help avoid infection from bacteria or viruses. In the event of an infection, special killer immune cells group around the invading cells to attack and eat them. When you get cold or flu symptoms, this is a sign that your body is fighting against foreign invaders. The length of a cold or flu will depend on the amount of infection in the body.

Eventually the infection clears up and the immune system keeps a "memory" of the invading bacteria or viruses. So that if the same bacteria or viruses return, it will know how to quickly kill them. During a cold or flu it is important to drink plenty or water. Also, to consume more fruit and vegetables so that the body doesn’t run out of vitamins and minerals.

Jogging – Good for improving cardiovascular system. A good pair of trainers is recommended to reduce wear and tear on the knee joints.

Jaggery (Gor) – A form of sugar used in a variety of Indian dishes. Yummy!

Kale – A dark-green vegetable packed full of nutrients such as vitamin A. I’ve never seen it in dadoos mind you, so just take my word for it!

L

Light Therapy – May be used for the treatment of diseases and conditions by use of sunlight. Phototherapy uses artificial light to relieve symptoms. Depression, sleep problems, irritability, seasonal affective disorder (SAD) may be helped by light therapy with the use of special light boxes. These boxes shine very bright light into the eyes to make you feel bright and alert. They can be purchased from specialist shops or your GP might also provide them as a treatment on the NHS. Not all GP’s do this.

Sunlight exposure helps your skin to produce its own vitamin D. This is used by the body to maintain strong bones and teeth.

It is thought that your circadian rhythm cycle (internal body clock) along with the amount of daily sunlight exposure can effect your hormone, blood pressure and temperature levels and digestion processes. If these cycles don’t match together then your body processes may fluctuate. A real life example of this jet lag, where by the time you reach Rajkot, your body thinks it is night when in fact it is day. The result is a very sleepy passenger!

Laughter – It’s good for you and it costs nothing!

Lassi - (huh we knew about bacteria before Yakult, so there!). That delicious yoghurt based drink. Can have it plain or flavoured like mango lassi with added spices. You know it tastes good!

Mental Conditions - A variety of illness or conditions affecting the brains functioning, with adverse affects on an individuals mentality. Broadly speaking, recovery is aided by occupational and social rehabilitation, with or without medication. Latest research is helping to support the theory that some of the illnesses stem from deficiencies in certain brain chemicals. The use of advanced brain imaging techniques is also providing an insight into the functioning of illnesses.

Meditation – A method used to bring "inner peace or calm" to the mind and body. It is also thought to help people reduce their levels of stress, anxiety and worry. There a various methods of meditation. The most well known is the meditation performed by hindu’s and buddhists, where a person sits down with legs crossed and eyes half or fully closed, taking slow relaxed breaths and visualing a point of light in front of you to help maintain your focus.

Meditation is best practiced in a calm and quiet room. It may take a number of sessions before a person can control their thoughts in order to achieve the kind of "inner calm" practiced by priests and buddhists.

Methi – You know, that green stuff that momma puts in saak. One proven theory is that it contains a soluble fibre that helps to lower cholesterol and lower the sugar level. It has been tested in India and Israel on diabetic patients.

Nuts, Seeds and beans – Research has found these foods to contain many health benefits. One of the most exciting findings is to do with their cancer-protective properties. Countries where there is a high intake of rice, corn (maize), beans and cereals have some of the lowest cancer and heart disease rates.

Examples of these foods include soybeans, chickpeas, broad beans, lima beans, tofu, black-eyed beans, kidney beans, fava beans, peas, lentils and mung beans. Also, various nuts, white potatoes, sweet potatoes, taro, banana, barley, wheat, oats, rye, rice and maize.

Scientists are still finding more vegetables with cancer-protective properties. They believe it is a substance known as "protease inhibitors" found in vegetables that give them this property.

O

Onions – Garlic na baap!! Contains anti-diabetic compounds. Also beneficial for the heart.

Oil - Oils containing Omega-3 fatty acids appear to protect the body’s ability to handle glucose. The most abundant form is in fish oil. However, it can be taken in capsule form as well. Caution: Diabetics should not take fish oil capsules except under a doctor’s supervision.

Peas – Full of goodness, green, round, small………..what else can be said?! You can boil them, mash them or do what you like with them!

Potatoes – Batteta contain vitamin C and carbohydrates among other things. But what you can remember is that you can mash them, fry them, steam them, cut them up into funny little shapes or boil them. You see them everyday, everywhere and use them in everything you cook. Chips, batetta wera, crispy bhajia, baked potato, hash browns, mash potato, saak…….nuff said!

Q

Queesiness – Another word for feeling sick. Can be caused by food poisoning, certain medications etc. Also known as car sickness. Ginger biscuits or some toast may help to reduce the sensation.

Raab – Ancient Indian remedy for sore throat and Flu / Cold symptoms.

Reflexology – A system of diagnosing and treating certain conditions by massaging the feet. It is claimed that discomfort in any part of the body can be eased by applying pressure to certain parts of the feet. Treatment may take a number of sessions for it to be effective. It is claimed to be helpful for conditions such as depression, stress, chronic pain , insomnia, digestive disorders, arthritis and asthma. It is not appropriate for heart conditions, osteoporosis and thyroid problems.

S

Stress – Warning, the following information may be too much for some!………especially if you stressed…..but read it anyway.

Experiencing sweaty palms? Shaky hands? Fast breathing? Can’t think straight? Been asked to clean your room? Feel exhausted or tired? Heart beating fast? Panicy? Headache? Remember how you felt on the day your SAT’s / GCSE’s / A-Level results etc came out? Then you were probably feeling stressed. Now here’s the science bit!   

During a stressful situation, the brain tells the body to releases a hormone called cortisol into the blood stream. Cortisol has the effect of preparing the body to meet the challenge of a threat. I other words the ' fight or flight response'.

The stress response has developed over thousands of years as a protective mechanism against danger. It is therefore designed as an instant response to specific events.

But if the stress response remains active for a long time, then one is said to be suffering a chronic stress response. The person remains in a highly anxious state where little is needed to make him / her feel nervous, emotional and tired. If furthur prolonged then this may develop into a form of depression which may effect a persons state of mind, concentration, energy levels and personality.

Depressed patients may also have inflammatory reactions due to the inhibiting effect of cortisol on the immune system. This may help to explain why helping someone to reduce their stress may also help improve their immunity and general health at the same time.

T

Tomatoes – There red and round as you probably know………..and you find them in the bogha section of dadoos! They’re packed full of good stuff and they taste good in saak, especially those cherry ones from *****, only 99p you know!

Turmeric, cinnamon, cloves and bay leaves – They increase the amount of insulin produced by the pancreas to handle sugar levels. Cinnamon is the most potent.

U

Ulcers – May be caused by chronic irritation to the stomach lining from excess spices, smoking, alcohol. Pain / discomfort from ulcers can be reduced with certain medications. Consultation with GP is advised.

V

To be updated

W

Water – Around 70% of the body is made up of water. It is used in nearly every part of the body. It helps to also flush away bad chemicals from the body. It is also used as a substance in which vital chemical reactions can take place in the body.

To be updated

Y

Yoga – A way of living through the practice of various exercises and postures. Originating from India as far back as 6000 years ago or more, before the last ice age. Is viewed by many health professionals as being an effective stress reducing treatment.

Z

Zinc – A mineral used in the body for energy production and immune regulation. Obtained from green vegetables, fruits, nuts and seeds.

Health and Well-being Editorial by Mr Anit Bakrania.