December 10, 2018
Health And Technology 24
Image: Esther Haase
With the Diwali revelry just behind us and the wedding season on in full swing, it’s tough to not stray from our fitness regimens and avoid piling on those pounds. While nothing beats a good diet and exercise programme, a lymphatic drainage massage could prove to be a game changer for those looking for a quick detox.
A huge trend in the West that is slowly gaining popularity here too, this massagehelps to increase the supply of oxygen in your blood, improve circulation and increase lymphatic drainage—thereby reducing water retention, bloating and the appearance of cellulite, while also relaxing the muscles and helping you de-stress. Many skincare experts are now advising the use of Body Ballancer, a US FDA approved device, instead of a manual lymphatic massage which, to a large extent, depends on the service provider.
“The Body Ballancer uses proven pressotherapy technology that works with the help of 24 individual air chambers per suit to ensure all your areas are taken care of. This is a much more advanced technique to ensure optimal lymphatic drainage and comfort,” says Mumbai-based dermatologist Dr Harshna Bijlani. The Ageless Clinic, which she heads, is one of the first in the country to provide this treatment.
According to her, this device, which works on the principle of lymphatic drainage, is a great fix for when you’re feeling bloated and want to get your body ready to fit into the perfect bodycon dress. “It also helps detoxify your body, reduce water retention and can even reduce the appearance of cellulite over a couple of sessions,” she says. The only time you may be advised against this is if you were pregnant.
Having done this treatment personally at The Ageless Clinic, here’s what I thought of the experience.
Pros and cons of the lymphatic drainage massage
Pros
- It works especially for people conscious of their bodies, as you wear the suit over your clothing.
- The pressure of the suit can be adjusted according to your liking, and stays consistent throughout the 45 minutes of the session.
- You can save yourself some time and get a relaxing facial done simultaneously.
- You do feel lighter post the treatment.
Cons
- To enjoy the full benefit of this treatment, you need to do at least eight to twelve sessions, depending on your body composition and other factors.
- It is definitely not for fans of manual oil massages.
All in all, the 45-minute session left me feeling lighter and more energetic. The massage hit the right pressure points and, coupled with the facial, was very relaxing. In the long run, of course, a good and consistently healthy diet and workout routine is the best to keep bloating and water retention at bay. But the occasional pre-party fix doesn’t hurt, especially if it comes with a side of pampering.
This new winter collection by Tanishq is perfect for every occasion
- PUBLISHED BY TANISHQ
Stunning pendants, rings and earrings starting at just Rs. 30,000
To add a dash of glamour to your winter wardrobe, Tanishq has launched a unique collection inspired by the beauty of the peacock. The collection, titled ‘Preen’ is designed to perfectly accessorise any kind of look, whether it’s a dazzling night out or a casual brunch with the girls. This carefully curated selection features beautiful sapphires, tanzanites, emeralds and citrines, that brings to life the gorgeous colours of the peacock, and complements your outfits perfectly. This is just what you need to accessorise, this party season!
Here are four ways you can style this gorgeous collection with your wardrobe:
1. Complement your sarees with colourful, elegant earrings
The earrings from ‘Preen’ are subtly colored and light, and are designed to enhance your party-going avatar. In winter, you can further add interest to your sarees with short capes or embellished shawls, before finishing off the look with long, shoulder dusters that look elegant and regal.
2. Accessorize your party wear with two-way necklaces
The gorgeous two-way necklaces from Tanishq can double up as bracelets too. So, if you want to leave your neck bare, bling up your wrists instead to add a bit of sparkle to your look. If you’re going out in the evening with friends and are wearing a comfortable kurta or palazzos, these elegant neck pieces are just what you need to jazz up your evening wear.
3. Team up your casual outfits with bracelets that stand out
Bracelets are often overshadowed by neckpieces and earrings, but the bracelets from the Preen collection refuse to go unnoticed. Paired with culottes, maxi dresses or even a tulle skirt, these simple but beautifully designed accessories can add that extra sparkle to a casual outfit.
4. Let your hands do the talking
The only thing you need to complement that fresh, new manicure is a cocktail ring on your finger. The striking new collection of rings from Tanishq is breathtakingly beautiful and is sure to catch the eye every time you casually flick your hair, take a sip of your drink or even just while you walk through a room. Team it up with an elegant black dress or a shimmering chiffon saree and you’re bound to turn a few heads!
No matter where you’re going, the ‘Preen’ collection from Tanishq is designed to add that extra bit of sparkle to your look. Happy preening ladies!
To know more about this collection, click here
Sonakshi Sinha gives us a peek at her workout routine
Watch the actor kick some butt on the pilates reformer
Sonakshi Sinha has been having a banner year. She’s walked the ramps, graced the big screen, been on magazine covers and experimented with her beauty and fashion looks (green eyeshadow, anyone?). So it’s safe to say, she’s looking and feeling good. In this video, the actor performs some moves from her workout routine with celebrity Pilates trainer, Namrata Purohit. Sinha has been training with her friend for the last year, and she told Vogue, “I’m training with Namrata Purohit at the moment. She really takes care of my form and is super motivating and that’s what I love about her! Her energy keeps taking me back to the studio no matter how sore I am.”
A big fan of pilates for its lengthening and strengthening results, Sinha saw a change in her body in two weeks of trying the class—and she was hooked. “When you see a positive change in yourself, physically and mentally, that just keeps you going,” she says.
Sonakshi Sinha and Namrata Purohit invited Vogue to get a front row seat as the two run through hip rolls, single leg kick backs and scooter exercises and they breathe, laugh and sweat through their routine.
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Keep blood sugar levels in check by adding these foods to your diet
Easy food swaps and additions to keep things balanced
Blood sugar or blood glucose is sugar that the bloodstream carries to all the cells in the body to supply energy. Blood glucose regulation is the result of teamwork between the fat tissues and muscles in the body, along with the brain, liver, pancreas and the small intestine, as well as a host of hormones, including insulin. Diabetes develops when the efficiency of one or more members of the regulating team is compromised, leading to elevated blood glucose. If it’s too high over time, it can damage the eyes, kidneys, nerves and blood vessels; and if it’s too low, it can cause extreme fatigue.
Blood glucose temporarily rises after a meal, as food is broken down for use by the body. This surge triggers the production of insulin, which signals the cells in the body—particularly those in fat, muscles, and the liver—to absorb any extra blood glucose, either burning it as energy or storing it for later use. As cells absorb glucose, its concentration in the bloodstream stops increasing and starts to move towards the target range, explaining why blood sugar tests are taken before and after fasting.
Key to blood sugar regulation: Follow the middle path
“Keeping blood sugar level is of utmost importance,” states nutritionist Dr Siddhant Bhargava. “The normal values range between 70-100 mg/dl. Higher levels of glucose require more insulin to break it down, putting additional pressure on the pancreas to generate more of the hormone. The only way to keep insulin secretion moderated is to not keep spiking your blood glucose levels and maintaining a balance,” he adds. This increase can result in type 2 diabetes and PCOS (in women). Elevated blood sugar levels can also cause increased triglycerides, which are not great for cardiac health. Talking about the complications that crop up when blood sugar is not maintained, Gita Ramesh, joint managing director, Kairali Ayurvedic Group, says, “Besides the most obvious diabetes, you may suffer from heart ailments, kidney failure, eye problems, obesity, neurological disorders and various gastrointestinal diseases.” On the other side, falling blood sugar levels mean your body will not have enough energy to perform daily tasks. Blood sugar determines how you age and which diseases you can prevent.
Increased thirst, frequent headaches, blurred vision, weak bladder and fatigue are the early signs of imbalance in blood sugar levels. The liver controls blood sugar when you are not eating, and the pancreas controls blood sugar when you are. When glucose and insulin levels are high, the liver responds by absorbing glucose. If there is excess sugar already stored, then the liver doesn’t even get to burning fat. If you increase the functionality of the liver, by lowering your consumption of alcohol and junk food, you can reduce the stress on the pancreas (which produces insulin).
Foods that are proven to lower blood sugar
The key to managing blood sugar levels, especially if you are dealing with aberrations, is to be conscious of what’s on your plate. Plan small, regular meals so that there is no drastic insulin surge (often post binge eating) that your system has to deal with. What you get from carbohydrates, fats and proteins are sufficient for someone leading a moderately active life. If you have too much sugar in your body, and not enough potassium, it gets converted to fat. That’s why it pays to include potassium-rich sources in your diet. If you are trying to maintain blood sugar levels, the best diet is one which is your basic, healthy diet. “According to Ayurveda, food is the primary medicine that helps to normalise any health-related issue. Type 2 Diabetes can be managed and even reversed with modifications in one’s lifestyle habits,” explains Ramesh, who authored The Ayurvedic Cookbook with the aim to offer traditional recipes that are high in nutritional and medicinal values. Traditional Indian recipes, wherein meat is cooked with spices, has its roots in food compatibility. For instance, cinnamonimproves insulin sensitivity and lowers blood glucose levels.
Since lowering blood sugar levels also helps in weight loss, many weight watchers look to a diabetic diet (one which restricts insulin spikes) for reference on what to eat. A nutrient-rich, low-carb diet works best for those diagnosed with diabetes. The core of a diabetes diet actually is the glycemic index (GI), which is a value given to foods based on the influence they have over blood sugars in the body. In simple terms, foods low on GI (55 or lesser) tend to release glucose slowly and steadily into the bloodstream, thereby balancing the insulin levels. Foods with a high GI spike insulin production as they release sugar immediately. However, the focus of a diabetic diet should not be just on GI values but preparing meals with a low GI load. “Never ever have simple sugars like honey or jaggery alone. These should always be coupled with another food source, or there will be an instant elevation in blood sugar levels,” advises Dr Bhargava.
Here are some foods that can help more than others to prevent and even reverse diabetes. And what’s more? They also help you manage weight and get healthier and smoother skin.
Vegetables
All diets, whether low-carb, high-fat, Mediterranean or keto have one thing in common—a high quantity of vegetables. Spinach, chard, broccoli, kale are good sources of vitamins, antioxidants and polyphenols—which all help reduce inflammation, blood pressure and blood sugar levels. Liver loves all that is bitter—so add bitter gourd and fenugreek to your intake too.
Fatty fish
Fatty fish are high in omega 3 fatty acids and are a good source of protein. Balance your white rice with a serving of mackerel, salmon, anchovies or sardines.
Nuts
They are high in fibre, low in carbs and contain healthy essential fats. Reach for hazelnuts, walnuts and almonds. Try to eat them raw, as roasting them changes their fat structure. Keep portion control in mind too, because these ingredients are dense in calories.
Good fats
Anything that you see bearing the words ‘lite’, ‘skimmed’ or ‘low-fat’ is best avoided, as they lower the fat and replace it with carbohydrates. You might want to go on a low-fat diet if you are watching your weight, but if you are a diabetic, you need the good fat to be able to heal the entire system. Olive oil contains oleic acid, which is a type of monosaturated fat that’s been shown to improve triglycerides and HDL—which in turn regulate type 2 diabetes. Avocado helps control blood sugar levels, as its fat and fibre content takes longer to digest and slows the absorption of other carbohydrates at the same time.
Berries
Berries are excellent additions to any diet since they have a low glycemic index, so they don’t raise your blood sugar very much. These are the healthiest, as not only are they low in calories, but also feature higher levels of antioxidants. Look for blueberries, raspberries and strawberries.
Sweet potatoes
When it comes to foods for type 2 diabetes, not all potatoes are created equal. “These are found in boiled and then cooled potatoes, boiled and cooled rice, raw plantains and some yams. Once you cool these foods—potatoes and rice—the starch gets resistant to enzymes and digests slowly, releasing glucose gradually in the bloodstream. Hence they become low glycemic,” explains nutrition consultant Sangeeta Khanna. Sweet potatoes are perfect for any plate, but especially for people with diabetes. Compared to white potatoes, sweet potatoes are lower on the glycemic index and high in Vitamin A. The fibre helps with blood glucose control and weight management, and the potassium helps control blood pressure.
Millets
To minimise insulin-spikes, try to avoid refined and/or heavily processed carbohydrates. Millets like bajra, jowar and ragi are the ones to pick.
Seeds
Raw seeds such as flax, sunflower, pumpkin, chia and sesame seeds are high in fibre, minerals and vitamins.
Legumes
A study from Harvard University proved that a cup of beans or lentils each day, when combined with a low glycemic diet, helped lower blood sugar levels and coronary artery disease risk in patients with type 2 diabetes. Beans are good sources of fibre and help lower cholesterol. They (including rajma, chickpea, black chana) have an ideal mix of high quality carbohydrates, lean protein, and soluble fibre, which helps stabilise your body’s blood sugar levels and keeps hunger in check.
Also read:
Why millets are the humble superfood of the Indian diet
That 4pm slump will be a thing of the past
Move over quinoa, there’s a new staple in town. While millets are seeing a resurgence of sorts, the truth is that they’ve been around since time immemorial. In fact, in the 1940s and ’50s, they were the staple food in our country instead of wheat and rice. It’s only after the green revolution in the ’60s that they were completely replaced. But millets are hardy grains, because they’re like weeds that cannot completely be eliminated. “They’re real fighters because they don’t require any fertilisers, water or pesticides to grow; in fact they can withstand drought or even very hot and cold temperatures,” says Lovneet Batra, Delhi-based sports nutritionist, who has counselled the Indian boxing, gymnastics, cycling and archery teams during the Commonwealth and Asian Games.
She gives the example of Rajasthan with its extreme temperatures and water shortage. “Millets are still commonly eaten there.” She explains that the best part of millets is that not only are they packed with macro nutrients such as fibre and protein, but also trace minerals and vitamins. These would include iron, vitamin B6 (which helps control high prolactin levels) and magnesium (that is essential for bone health). “Millets also provide sustainable energy—they fill you up without feeling heavy and leave you feeling full for a long time.” Because these grains grow like weeds, most millets are naturally non-GMO and pesticide free. What’s more, there are different varieties that you can eat in summers and others for winter. Batra breaks it down according to seasons and methods of preparation.
Winter millets
Finger millet
Also known as ragi, this millet is high in calcium and has iron that is more bioavailable for the body. “This means that even though ragi may not be super high in iron, it is easily absorbed by our bodies as compared to other vegetarian sources.” In fact, it is so effective that it is commonly used to treat anaemia in low income group women and children.
How to eat it: Roast whole ragi on a hot griddle (it won’t puff). You can eat it with roasted black gram, peanuts, and jaggery, or eat it like a chaat with puffed rice. You can also make ragi porridge by warming its flour with coconut milk, stirring constantly to avoid lumps.
Pearl millet
Locally known as bajra, this is a winter favourite because it’s extremely warming and strengthening for the body, especially for muscles and bones. “It can be a bit drying, therefore it must be consumed along with ghee, whether you make a roti or khichadi.”
How to eat it: You can even mix a tbsp of this millet in 500ml of water along with jaggery and drink it before a workout, as it has high protein and provides sustainable energy. You can replace bajra with sorghum in the summer.
Summer millets
Sorghum or jowar
Called jowar in Hindi, this millet is extremely cooling and is packed with B-vitamins and minerals, therefore it is excellent for skin and hair.
How to eat it: Either as a pre-workout drink (see above) or as a roti. Jowar is difficult to roll into rotis by itself, so its flour can be mixed with a boiled potato to make it more malleable.
Barley
This is the only millet that contains gluten, however this is extremely beneficial to reduce bloating and UTI. “Barley (also known as jau) is also the most energising out of all millets.”
How to eat: You can make rotis very easily with this grain, or you can soak and sprout it. If you have recurring UTI, try this recipe—boil a tsp of barley in a glass half-filled with water. Cover and let it sit overnight. Strain and drink in the morning on an empty stomach.
Little millet
Also called kutki, this is usually consumed during Navratri. It’s the most cooling out of all millets and is great for digestive health, because it contains high amounts of soluble fibre.
How to eat: You can cook and eat it exactly like rice, combining it with veggies or lentils, or making a healthy pilaf with this grain.
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