Goodness of tea

Here the benefits of tea for good health are outlined:

Tea is the second most consumed beverage in the world. A hot cup of tea, when you wake up in the morning, is hard to resist. Although, in India,black tea with milk and sugar is the most common way of drinking this beverage, in recent times, green tea and herbal tea have also become popular in urban areas. Uncommon varieties of tea are white tea and oolong tea. Green tea undergoes minimal oxidation and processing whereas black tea is highly oxidised.

ANTIOXIDANTS IN TEA:

For centuries man has been drinking tea, but the science behind its goodness has been discovered only some years ago. The most talked-about beneficial substance in tea is its flavonoids.Flavonoids are a group of antioxidants that are present in tea and many other foods. Catechins (a sub group of flavonoids) are found in large quantities in green and white tea. Black tea contains theaflavins and thearubigins (both antioxidants).

HEALTH BENEFITS:

Several research studies have been conducted on tea and its influence on reducing the risk of diseases. Some of these studies look very positive.

· Antioxidant properties in tea help protect cells from oxidative damage. Those who are at risk of heart disease or stroke might benefit from drinking tea regularly because it has a positive effect on blood vessels.

· Black tea has attracted some attention in India due to its role in fighting inflammation. Tea is a good source of fluoride which contributes to dental health.

· Emerging research says there might be a connection between tea and mental function. Although some people claim that green tea helps in weight loss, more evidence is required.

· Moreover, tea all by itself cannot help in losing weight, if the rest of the lifestyle is not conducive to weight loss.

Skincare

Here are some common monsoon-related skin conditions we should be familiar with and how to deal with them

Heavy rains remind us of staying put at home, eating pakodas, sipping hot tea, umbrellas and lazy days. The rains bring not only a welcome respite from the scorching heat but they also bring a whole set of problems for your skin.

Long hours of staying in wet clothes, repeated immersion of feet in contaminated water and constant high environmental humidity cause a myriad of skin problems. Humidity is a very familiar breeding ground for a host of bacteria, fungi and other infections that grow on the skin unchecked. Also the high acid content of the first showers of rain cause further to the skin and various skin infections. Here are some common monsoonrelated conditions we should be familiar with and how to deal with them:
Fungal infection of the toes or toe web spaces – Athlete’s Foot
This problem is more common in men as they usually wear closed footwear. There is itching, scaling and discolouration of web spaces and the toenails may become discoloured or brittle. Prevention: Wear open footwear when out in the rain and change into dry socks and footwear when you get indoors. Always wash your feet with soap and water after exposure to puddles or rainwater. Apply anti-fungal dusting powder – Absorb prior to putting on socks and apply an anti-fungal ointment at night. If the condition does not improve, consult a dermatologist.
Fungal infection of other body parts especially skin folds – Ringworm or tinea
The skin feels itchy and round dry red skin patches are formed. This is more common in diabetics.Prevention: Visit a dermatologist at the earliest and avoid using steroid ointments as they give immediate relief, but a bad relapse later.
Infections caused by mites – Scabies
This causes intense itching especially at night and a rash in the finger web spaces and body folds. It is most common in children. Prevention: Consult your doctor for treatment. Also since it spreads by contact, isolate the person and his belongings. All family members need to be made aware of the disease.
Lice infestation of the scalp and body
Usually occurs in females when damp hair is tied for too long.
Prevention: Anti-lice treatments are available.
Acne and dandruff
Preventions: Regular hair wash with an anti-dandruff shampoo containing ketoconazole is good to keep the scalp dandruff free. Other bacterial infections of the skin are common as bacteria thrive well on the skin in this season. Apart from these diseases, there are usually many non-specific complaints like wrinkling of the skin, body odour, dull, lifeless complexion or frizzing of hair – all due to excess humidity.


    

Nutrition tips in managing waterborne diseases

Five nutrition tips to stay away from waterborne diseases this monsoon

1 Any microbial infection (bacterial), which is accompanied with fever should be treated with antibiotic therapy to kill the microorganisms, but nutritional support during this phase helps recover faster. 

2 Feed the diarrhoea and fever. Research indicates that even during diarrhoea the activity of digestive enzymes is intact and feeding helps in boosting the immunity and strength of the individual and helps in faster recovery. The form of food can be changed as per the person’s tolerance. Small frequent nutritional dense (more nutrients in less quantity) foods are recommended. 

3 The nutrients to be emphasised in all these stages in order of priority are – carbohydrates to provide energy and spare proteins for tissue building as all these states are catabolic in nature. In addition to this giving good quality protein through milk products like curds, paneer, and non-vegetarian options like eggs, fish or soya protein help in better utilisation of proteins in the body. Ensure the food is prepared in such a manner that it is easy to digest and evenly distributed throughout the day. Some options can be porridges, gruels, curd rice, soft puddings, custards, paneer sandwiches, shikran, shrikhand etc. 

4 Enhance the intake of immune boosting nutrients like vitamin C, vitamin A, zinc, selenium and magnesium. Rainy season is marked with the availability of fruits like amla and guava that are loaded with pectin, vitamin C; bitter gourd – an excellent source of vitamin C; green leaves like patra, mayalu, chaulai, which are excellent sources of Vitamin A, vitamin C, iron, magnesium and calcium. An add on of sprouts, nuts and oilseeds can take care of selenium, zinc, magnesium. 

5 It is a good idea to use medium chain triglycerides, which are dairy fats like homemade ghee, butter, cream, as they are easy to digest and add to the total caloric intake. It has a lot of importance in individuals recovering from states like diarrhoea, jaundice and typhoid as the person has a poor appetite but yet needs calories and nutrient density to recover faster.


    

Social rejection linked to poor physical health

Says a recent study

People who are socially rejected and isolated tend to have poor physical health, and die sooner than people who have the support of others, according to a new study. 

“People who feel lonely and excluded tend to have poor physical health,” said Nathan Dewall, a psychologist at the University of Kentucky. They don’t sleep well, their immune systems sputter, and they even tend to die sooner than people who are surrounded by others who care about them. People with depression may face exclusion more often because of the symptoms of their disorder and being rejected makes them more depressed, said DeWall. A feeling of exclusion can also contribute to suicide.

4 things you must know about yourself

What’s your breaking point? In your eagerness to please your partner, don’t forget to ask yourself the most important questions...


It’s difficult to sustain relationships in the days of multi-tasking. Be it with your boyfriend, husband, parents, children or friends… it’s hardly possible to do justice to all of them. But while you may get lucky with some of your relationships, like with your partner or your children, the person you often ignore is yourself. All of a sudden, when things start to fall apart, you realize that while you got busy taking care of everyone else’s needs, someone else forgot to do that for you. You may be aware of your husband’s breaking point. You may know what will stop your child from throwing a tantrum. But do you know what makes you snap? The next time you have some time to spend on yourself, make a list of the basic things that you must know ab o u t yourself; that’s the most important relationship women tend to miss out on — the one with themselves.

YOUR DIAL-A-FRIEND
Who is that one person who always calms you down? The one who will listen to all your problems patiently? It doesn’t matter how much of a loner you are, there should be at least one person whom you can call instantly in time of need. We all need to whine, at times to make ourselves feel better.


YOUR BREAKING POINT
Pooja Sharma, a marketing executive with a 5-star hotel, is a calm and dignified person. That is, until a couple of months ago, when a simple difference of opinion with a colleague had her uttering expletives that would upset her, if they came from others. “Tension had been building up for some time in the workplace and personal problems were bothering me too. My colleague got to me and I lost it completely,” says Sharma. Since then, she tries to understand her mood better.


THAT ONE STRESS-BUSTER
It can be movies, music, swimming, gossip with friends or good old sleep — don’t avoid doing things that destress you. Women often don’t give enough importance to it and end up with a lot of pent up emotions.


HOW TO SAY ‘NO’
Pleasing people is good, but do not bend over backwards for them. If your friends take you for granted, just put your foot down. If your husband’s friends think your house is the only decent place for social gatherings and you are not comfortable with it, convey it to him. You can do it politely. If workload at the office is bogging you down, talk it out with your superior. Learn to delegate. And most importantly, know that it’s absolutely alright to say ‘no’ at times. It doesn’t mean you’re unprofessional. 

How to survive a heart attack when alone, Does coughing and deep breathing help u.!!?

Since many people are alone when they suffer a heart attack, this article seemed in order. Without help the person whose heart stops beating properly and who begins to feel Faint, has only about 10 seconds left before losing consciousness. However, these victims can help themselves by coughing repeatedly and very vigorously. A deep breath should be taken before each cough, and the cough must be deep and prolonged, as when producing sputum from deep inside the chest. A breath and a cough must be repeated about every two seconds without let up until help arrives, or until the heart is felt to be beating normally again. Deep breaths get oxygen into the lungs and coughing movements squeeze the heart and keep the blood circulating.

The squeezing pressure on the heart also helps it regain normal rhythm. In this way, heart attack victims can get to a phone and, between breaths, call for help.

The flow of life force

The practise of yoga includes asanas, meditation, and pranayama. Yoga guru Surakshit Goswami explains the importance of pranayama, which cleanses our 72,000 blood vessels

Stabilising the flow of life force in our blood vessels is called pranayama. It is made up of two words, prana and ayama.

Prana is the breath or life force without which no one can survive. Ayama means stabilising or expanding the prana. The process of inhalation and exhalation begins at birth and ends with death. By practising pranayama, one can control the rhythm of inhalation and exhalation. Prana energy resides in the body and keeps body and mind fit. It is the basis of all activities of the body and mind.

Prana is of five types. These are

• prana,
• apaan,
• samaan,
• vyaan, and
• udaan.

Pranayama is a scientific method of controlling the breath, leading to better health for mind and body. Prana or life force should be controlled in the same way as lions, elephants or tigers are tamed – gradually and with patience.

Life force, when controlled under compulsion, has a negative impact. By doing pranayama in a wrong way, you can suffer from hiccups, breathing ailments, cough, headache, pain in the eyes, ears and fever. A natural cleanser Pranayama cleanses all the body’s 72,000 blood vessels, besides curing diseases of the body and mind. It helps you slim down and radiate vigour. In the process, your mind is filled with happiness and your kundalini power is awakened. Just as fire purifies gold, so pranayama purifies and cures ailments of the sense organs.

In yogic discipline, it is believed that an ailment occurs in an organ when the circulation of life force in that organ gets imbalanced and disorganised. Pranayama, therefore, ensures optimum circulation of life force in every part of the body and helps to eradicate disease.

The magic eight Hathyog Pradipika describes eight types of pranayama.

These are

• suryabhedan,
• ujjaayi,
• sitkaari,
• shitli,
• bhastrika,
• bhraamari,
• moorcha and
• plaavini.

According to Hathyog, before doing these pranayamas, the blood vessels of the body should be cleansed by nadhishodhan pranayama. This plays an important role in preventing and curing diseases and in keeping a person healthy. Pranayama is usually done after doing the asanas. You begin with nadhishodhan pranayama, also called anulom-vilom, as it cleanses the blood vessels and makes the three main naadis of the body supple.

Is Your House Making You Fat?

These 8 tips could help make your home environment more thinning

Your house may be a threat to your figure. Add it to the list, cushioned between those extra slices of pizza and forgetting to work out—because experts say the way you design and maintain your home could play a role in whether you pack on the pounds or keep them off.

"You can make your environment work for you instead of against you," says Dawn Jackson Blatner, dietitian and author of The Flexitarian Diet. "There are ways to use your house to successfully watch your weight, rather than relying solely on willpower."

Open the drapes and turn up the lights

Dark environments are more likely to foster binge eating, say researchers at the University of California--Irvine. That's because people are often less inhibited and less self-conscious when they're in dimly lit places—and so more likely to inhale heaps of food with the flair of a speed eater. The researchers describe darkness as a "high-risk environment," so if your home doesn't emphasize window light, invest in some decorative lamps and flood the place with brightness.

Don't forget the clock—or the radio

People who eat slowly tend to consume about 70 fewer calories per meal than those who plow through their meals, Jackson Blatner says—a savings that could amount to 200 calories a day. Often, she says, people are surprised to learn how quickly they finish eating. Begin keeping track of the time, and try to make dinner last at least 30 minutes. And while you're at it, actually sit down to eat. Grazing while standing can lead to overeating. If you need some help slowing down, turn on relaxing tunes: Research suggests that calm, soothing music eases stress and anxiety, making diners less inclined to rush through a meal.

Turn down the thermostat

Keeping your home too warm could be making you fat, suggests a recent study published in Obesity Reviews. Perhaps it's no coincidence that the prevalence of central heating has increased in step with obesity rates: Exposure to cold causes people to generate their own heat, often by shivering—and that, in turn, helps burn calories. There's no need for your home to feel like an igloo, but lower the thermostat a tad and your waistline could benefit. Most living rooms in the United States, for example, are heated to about 70 degrees Fahrenheit in the winter. Dropping the temperature to 60 degrees could increase energy expenditure by 100 or 200 calories a day—enough to shed a pound or so over a few weeks.

Downsize those dishes

"Big serving bowls and plates can easily make us fat," says food psychologist Brian Wansink, author ofMindless Eating: Why We Eat More Than We Think. Wansink's research paints a compelling argument: We eat about 22 percent more when using a 12-inch plate instead of a 10-inch plate. When we choose a large spoon over a smaller one, total intake jumps by 14 percent. And we'll pour about 30 percent more into a short, wide glass than a tall, skinny glass that can hold the same amount of liquid. Jackson Blatner suggests giving smaller dishes a 7-day trial run: "If you don't think it helps you, stop doing it. But almost everybody I know agrees that it works like magic," she says. "It's kind of shocking how simple it can be."

Color yourself thin

There's a reason McDonald's bombards costumers with yellow and red: Research suggests these colors fuel our appetites. In one study, people who dined in a blue room consumed 33 percent less than those in a yellow or red room, according to a report published in Contract, an interior design magazine. Researchers speculate that warm shades like yellow make food appear more appetizing, while blue hues temper our hunger. When it's time to repaint, go blue—or at least opt for navy silverware and dish sets.

Store food strategically

You're nearly three times more likely to eat healthy food if it's in your line of sight, aCornell University study reports. That means keeping fruit, vegetables, and other nutritious options on eye-level shelves in the fridge, and relegating chocolate fudge and chip dip to the crispers. What's out of sight is out of mind, Jackson Blatner says: "Proximity is a big thing. If you're looking directly at beer and cheese, that's what you're going to eat. You're more likely to forget those things if they're hidden away." And the rule extends beyond the refrigerator: Moving a candy dish six feet away from where someone was sitting, one of Wansink's experiments showed, reduced the average number of calories the person consumed from 225 to 100.

Mirror, mirror—not on that wall

Women who exercise in front of a mirror feel less energized, relaxed, positive, and upbeat than those who can't see themselves mid-crunch, according to a study published in Health Psychology. Enough factors already affect our motivation to work out; no need to add another. Limit mirrors to areas where they're absolutely necessary.

 

Spritz the smartest scents

Research suggests that certain aromas can make your waistline as happy as your nose. Jasmine, for example, increases alertness, which in turn ups the likelihood of exercising. Lavender helps you snooze more soundly—no small matter, since sleep deprivation can cause weight gain. And consider lighting green apple or peppermint candles; those scents are thought to suppress appetite. One study, for example, found that people who got a whiff of peppermint every two hours ate 2,700 fewer calories each week than they typically did.

What Not to Do for Weight Loss

We bring you 5 rules that you should follow that tell you what NOT to do when on a weight loss journey. Its important to keep these in mind as many of these rules, mentioned below, are easily broken by weight loss novices. When trying to lose weight, the don’ts are equally, if not more important than the do’s. So here they are: Some advice from people who have been there, done that, failed and then, eventually succeeded.

Don’t:

Think of exercise as a chore – if you think of exercise as something you have to drag yourself to do everyday, then you are not going to be able to do it with the gusto, enthusiasm, and energy that you will need for the session to be productive. Therefore if going to the gym and lifting weights is not your thing, find other forms of exercise that just may do it for you. The options are plenty like: bootcamp, body combat, power yoga, and pilates.

Eat carb heavy food for dinner – in the night, try and keep it light. Chicken, soup, and a nice big salad should be your ideal meal. This will really help in the long run if you form the habit of eating light. Many people come home from work starved and hence eat a hefty meal piling on chapatti after chapatti, but this isn’t the way to go if you want to lose weight. It's important to get out of the mindset of falling back on the many chappatis and large quantities to feel like you've eaten a complete meal of any substance.

The same workout for 365 days – doing the same workout day in and day out leads to boredom and fatigue. There will come a time when you won’t want to look at that treadmill anymore or only the strongest willpower will make you will yourself to go for your workout. Also, particularly where weight loss is concerned, you need to shock your body and do different workouts to ensure that your body uses its maximum potential to perform.

Skip your meals – skipping meals leads to binge eating, you may be able to sustain it for a short while but eventually your willpower will give way to pure and natural hunger. Therefore carry nuts or other healthy snacks to keep eating and make sure you eat nutritious filling meals and Don’t starve.

Belittle any low intensity exercise – Any exercise is good exercise if you keep moving. Therefore excuses like ‘I can’t go to the gym today as my car has gone to the garage’ really has no weight because you can just as easily go for a brisk walk around the block. By belittling low intensity workouts, you are doing yourself a big disservice because even a light yoga session on days where you just don’t have the energy to go for a long run goes a long way when it comes to weight loss.

Must-Do Morning Habits

Do you know that in less than 30 minutes, you can complete an entire round of activities that will ensure endless an supply of energy through out your day? The right moves and foods when incorporated at the start of any day lead to a positive and focused outlook. These must-do morning habits will enable you to enjoy your day no matter what the schedule. And to top it all, they will kick-start your metabolism levels on a high, thus helping you torch extra calories too. Here they are...

Brighten up your morning with colour! Colour experts suggest that if you see a bright, vibrant colour right when you open your eyes in the morning, you tend to feel a sudden surge of energy, which is good enough to keep you up and about all day long. Try throwing in a pillow, lamp shade or a blanket which is bright red, or orange (did we hear fuchsia pink?) in colour. Or if you love experimenting with food, then let your morning glass of juice do the talking with rich colours from pomegranates, cranberries or oranges.

"You snooze, you lose” The more you hit the snooze button, the more sluggish will be the start of your day. This is because when you snooze your brain is aware of the fact that it can go off again for 5 minutes (and let's face it, it's more 15 than 5), thus you tend to go into a deeper slumber, waking up lethargic - and as a result yawn all day.Visualize the day ahead. Now that you are up, try and visualize in your head what you need to do through the day. No, this won’t add to stress. Rather, this will help you compartmentalise your day and be better planne. Ask yourself what that one exciting and energetic thing you will be doing that day and that alone will be enough to get you thinking ahead positively.Drink water. Sipping on a tall glass of water as you wake up, aids in restocking bodily fluids lost over the night. Even a single percent drop in your body's water stores can tire you physically and mentally. Thus, maintain the level of water in your body by drinking 8 to 10 glasses in a day.Make hay when the sun shines. As soon as you see the first streak of sunshine, your biological clock winds up on secreting melatonin (a hormone that makes you sleepy). Step outside for the morning sunshine or read your morning newspaper sitting by a sunny window.Start the physical activity. Kick starting your day with a 45 minute run outside or by visiting the nearby park for a quick walking session with friends, will help in shaking off that grogginess. Even though we already know the endless benefits of exercising, using morning sunlight to do so is a great way to start the day!

Smoothie Operator

With our sedentary lifestyle and fast-food culture, acidity and heartburn is common. Other wrong eating habits are also to blame, says medical doctor, Geeta Sundar

It was in the 1960s that smoothies became a sensation in the US. In India, we are only now waking up to the potential and possibilities of this ‘meal in a bottle’

:: Nupur Amarnath 

In 2003, Tropical Smoothie, the US-based chain of smoothie maker, set shop in India only to close down within a year. People couldn’t fathom why they must pay double the cost for a “milk shake”. But puritans will tell you that a smoothie is not a milk shake. “It’s so much more,” says Sunita Roychowdhury, chief dietician, Rockland Hospitals. “They can substitute a meal, especially breakfast, as you can customize it to be as healthy as you want,” she adds. Nutritionist Dr Parul Patni of Diet Solutions says that smoothies are healthier option as you can control the calorie count by selecting what to use. “They have more fiber than juice, which also helps in keeping hunger at bay,” she says.

    Rahul Kharbanda, India’s only ISSA-certified fitness trainer and owner of the Delhi-based Athena gym swears by smoothies for packing in all the necessary nutrients in easy-to-eat form: and you don’t even have to make the effort of chewing. “A smoothie is a blend and carry beverage. It takes not more than ten minutes to make, doesn’t require you to sit and eat and all your necessary carbs, vitamins, minerals and required calories can be had in five large gulps,” he says.

Shake it UpTechnically, a smoothie is a blended, chilled, sometimes sweetened beverage made from fresh fruit. They are bespoke beverages that can be made to fit any requirement. All you need is a blender. Want to pack muscle? Add whey protein. Better skin? Add blueberries and raspberries — the anti-oxidants help. Want to make it a breakfast? Add some bananas for carbs “And even some oatmeal and nuts,” Roychowdhury suggests, adding that it’s better to blend at home as you can be sure of the ingredients.     Stick to fresh fruits — not frozen or canned, fresh juice, low-cal yoghurt or fat-free milk or soy milk. Even restaurants have now savvied up, adding low-cal smoothies to the menu. Delhi-based All-American Diner at the India Habitat Centre is a case in point.     The restaurant has stocked smoothies since its beginning, but Rakesh Anand, food & beverage manager at Old World Hospitality, which runs it, says they have of late noticed a surge in demand.“People consider smoothies healthier as the ingredients are natural,” Anand says. At the Diner, a smoothie starts at 125 and goes up to 155. Some restaurants offer add-ins such as soy milk, whey powder, green tea, herbal supplements or nutritional supplements.     But many question the nutritive value of such “health” drinks. “A pre-made smoothie can’t be equated to eating real fruit. Unless you are making it at home, you can’t be sure of the nutrition you are getting,” warns Roychowdhury.     Even Kharbanda agrees. “For weight loss, we always recommend eating the whole fruit because it is a lot more satisfying for the appetite.” Avoid adding sugar and make do with the natural sugar present in the fruits.! DID YOU KNOW?  In the early 1970s, the co-founder of Smoothie King, Stephen Kuhnau began selling blended fruit drinks under the name “smoothie”. Kuhnau later admitted that he didn’t invent the word smoothie. The term dates back to the “fruit- and fruit juice-based drinks made by the Hippies” in the late 1960s. Blender’s Pride Depending on what you use, smoothies can help you pack muscle, keep your heart happy or uplift your mood Better Strength2 tbsp peanut butter 1 banana 1/3 cup whey protein ½ cup fatfree yoghurt 1 cup fat-free milkBetter Heart1 banana ½ cup raspberries 1 tbsp peanut butter ½ cup non-fat yoghurt 1 cup fat-free milkBetter Digestion½ cup cherries (pitted) ½ cup mango ½ cup lowfat yoghurt 1 cup pineapple + orange juice 1 cup iceBetter Breakfast1 banana 1 peach (cut) ¼ cup orange juice 1 cup iceBetter Brains½ cup blueberries ½ cup raspberries 1 cup pineapple + orange juice ½ cup low-fat yoghurt 1 cup iceBetter Mood½ cup blueberries ½ cup mango 1 cup pineapple + orange juice 1 cup ice

Healthy Snacks for the Office

We often overlook it, but office canteens are high-calorie, high-fat, unhealthy food zones that attack our healthy living resolutions one vadapav at a time. If it's not the cheese-filled toast, it's the fried medhuvada, and if it isn't the rice-heavy lunch, it's the greasy frankies. How can you stay away from these traps of fatty, salty food, you ask? Simple - by carrying your very own box full of healthy snacks for the office. Today we're telling you what to carry with you to beat those mid-noon snack cravings. Read on...

First, the easy stuff: Nuts, dry fruits, fruits and homemade juices. A small box of just these four essentials goes a long way in keeping you satiated well beyond the breakfast hour. Try 7 almonds, 2 whole walnuts, 6 raisins, 1 apple, 1 banana and 1 500ml bottle of homemade lemon juice for starters. Apart from being far more productive (you'll save all that extra pantry time!), you'll find that your hunger is easily solved by these healthy energy power-houses.Next, preparation-based: 1 sandwich for that late evening attack. Late evenings are when our diets let loose and chaos breaks out. Carry an emergency cold sandwich for exactly such situations. A few hours after lunch, your body craves some carbs and fat to keep its energy levels up. So apart from keeping yourself well-hydrated, invest in a loaf of whole grain bread, a low-calorie and low-fat sandwich spread (you can even make your own fresh salad relish or chutney once a week) and some groceries like cucumbers and tomatoes. A simple snack sandwich recipe: 2 brown bread slices, a layer of green chutney, 1 sliced cucumber, 1 sliced tomato, (optional) 1 slice of cold ham.Energy snacks for late nights or work travel. A true workaholic understands the importance of quick energy snacks like energy bars. Make your own energy bars by dry pressing dry fruits and nuts with a mix of hot honey and brown sugar into the dry fruits layer. Energy bar recipe: Take a 500gms mix of almonds, peanuts, walnuts, raisins and rice crispies (all chopped into uniform pieces). Next heat 1 cup honey with 1/2 cup brown sugar. When the honey-sugar mix is hot and liquified, pour it over the dry fruit mix in a pan with about 3-4 inches depth. Press down, till the honey-sugar mix binds the entire pan's contents. Leave it to set for a couple of hours. Then cut into squares and shrink wrap for storage. Pop one square every time you feel sluggish at work.Other healthy snacks for the office: Roti wraps made from last night's leftover chicken or vegetables, quick fruit salads with a separate box of chaat masala as a topping, coconut water from the next-to-office vendor. You'll find that just between the fruits, nuts, energy bars and evening sandwiches, your entire day's requirement for healthy snacking will be complete. Always remember that a healthy snack isn't just what you make at home. It can be something that you find in your office canteen, or next-door restaurant. As long as it isn't fried, salty, or high on fat, your healthy snack is good to go.*Image courtesy: © Thinkstock photos/ Getty Images 

How Many Hours Do You Need to Sleep?

Sleep is an essential part of our lives. Our bodies collapse with fatigue unless we sleep enough hours every day. Some people are like camels -- they can sleep very little for 6 days and then sleep for 24 hours on the last day, others need to have their sleep spread equally over all days of the week. It's also known that with age, our sleep patterns change. The question everybody asks is: How much sleep is enough?.

How much sleep is enough?

Many people don't assess how much sleep they need to function at their best; they just know they don't get enough. Each person's sleep requirement is different. Some people find that they only need 5-6 hours of sleep, while others need 10-11 hours for optimal performance. The average adult functions best with 7-8 hours of sleep a night; however, it is important to consider how much sleep you need on an individual basis.

The number of hours needed to sleep is a matter of "circadian rhythm," or the biological clock function which regulates our sleep-wake cycles.

Humans are evolved to be "diurnal" creatures, as opposed to nocturnal, that is we are hard-wired to operate optimally in the daytime; sleeping at night.

As newborns, we are essentially neither diurnal or nocturnal, having sleep-wake cycles which are frequent and evenly spaced during any 24-hour period; sleeping for 3-4 hours, waking for 1-2 hours, around the clock.

During the first year, this pattern progresses toward consolidation of the sleep period, trending toward increased nocturnal sleep and daytime wakefulness. At one year the infant typically sleeps about 10 hours from around 7 pm until about 5 am, with a couple of naps in the early and late afternoon, respectively.

By age 4-5, the child has lengthened the nocturnal period to about 11-12 hours with one nap in the afternoon.

At age 10, time of sleep onset is somewhat delayed to 8 or 9 pm, and sleep lasts until 6 or 7 am; the nap disappearing.

For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although the amount ranges from 5 hours to 10 hours of sleep each day depending on the individual. It should be noted that a recent research study conducted by Boston University School of Medicine found that study participants that reported sleeping less than 6 hours or more than 9 hours a day had an increased incidence of diabetes, compared to those who slept 7-8 hours

Senior adults were long considered to have further shortened sleep requirements, but it is now thought that this is only because they tend to get less sleep due to increasing intrinsic sleep disturbance, such as sleep apnea, or musculoskeletal pain, which may interrupt or truncate the sleep interval.

The need to nap is not a clear-cut issue, as some cultures agree that a "siesta" in the afternoon is "natural," and people of all ages in those cultures normally take a mid-day snooze.

Sleep lab data suggest strongly that if adults get 8.1 hours of undisturbed sleep in a 24 hour day, that a nap will not be needed. This varies based upon the quality of sleep obtained, and other factors such as state of general health, levels of stress, or fatigue due to prolonged exertion.

There are as Many Sleep Pattern Preferences As People Out There

Here are some ideas about personal preferences from posts on the sleep-related forums.

On a work night I sleep 7-8 hours. In the holidays or at the weekend, I sleep about 9 hours. I also have a nap every day after work! I need to nap when I feel tired, sometimes 1-2 times a day. I think it may just be a bad habit, though. 7-8 hours definitely isn't enough for me.

About 8 is my ideal, but I rarely get it. Being a carer I am often woken several times a night by my mother. As it can take a long time for me to get back to sleep and only a short while before I am called again. I get very irritable when it gets to 4-5 hrs sleep. However when I am alone and get my 8 hrs - I soon rebound and feel good and well balanced. In winter it would be more with dark mornings and less in summer when it is a bright sunny morning.

You should not always follow the '8 hour rule'. It does not apply to everyone. Remember everyone's body chemistry is different. The important thing is if you're tired the whole day after even 8 hours of sleep. This means that you need more. If you feel fine with 6 hours of sleep and you're fresh everyday, you're fine.

I get about 5 - 6 hrs a night and find it takes ages to get to sleep - I definitely need more and when on holiday or without children and left to sleep until I naturally wake I seem to have 9-10 hours. I have always needed a lot of sleep but have not got enough for years now. I could nap every afternoon but often don't get the chance. If it gets really bad with many nights of little sleep and no afternoon nap for a week or so then I am literally tearful with needing sleep. I can drop off in minutes in the day if I lie down but it takes hours at night sometimes.

I used to thrive on 6 hours a night of sleep, now I need 9! That's been since having a child. I don't feel like I've ever gotten over those first couple of years of sleepless nights (breastfeeding on demand too, to a gal with a hearty appetite!) I'd dearly love to get back to thriving on fewer hours a night. I dream so much too - every morning I can remember at least 3 different dreams; so sometimes I feel as if I have never slept.

Sleep is a real problem for me. Very often I only get about four hours and I'm doing well if I get 6 off and on. I'd love to be able to get 8 hours, preferably unbroken, just to see what it's like! I'm reluctant to take sleeping tablets although I have done from time to time. I've tried the usual alternative therapies but they don't seem to work either. The problem is waking up frequently and/or too early. I'm not expecting any of you to have a magic answer but I do feel that I'm far from being alone and that it's a big problem for many people. I'm convinced that many people in this day and age and for many divers reasons do not get enough sleep and that it could be a contributory factor in a lot of our society's problems.

I have never slept well. For one reason or another, sleep has always seemed like a grand waste of time. I work out of my home, so going to sleep and waking up has never been an issue. I get maybe 3 to 4 hours of sleep per night. I have never been cranky, never felt tired or un-rested. Some people need sleep, some people don't. If my wife doesn't get her 8 hours, she is a raving bitch (as an example, and it is not reflective of her wonderful nature) Maybe it is genetic, my father never needed to sleep either.

So, as you can see, each person sleeps different hours and they feel different about it. What's important is to find your own sleeping pattern that works for you. If your body demands more sleep you may just have to give it those hours.

Courtesy: stason.org