GENE THAT COULD PREVENT OVEREATING IDENTIFIED.

Scientists claim to have discovered a gene that triggers a feeling of fullness and could help prevent the urge to overeat. In good news for anyone struggling to stick to a diet, researchers from Monash University in Melbourne and the University of Copenhagen said their findings could lead to the development of a drug that reduces appetite and increases desire for exercise. The gene, which controls signals between the brain and the intestine, was discovered in roundworms, but a similar one is found in people, said the scientists. It is also believed to be behind the need to sleep after eating, which happens only when the body has stored enough fat. "When animals are malnourished they seek out food by roaming their environment. When they are well fed they have no need to roam, and when they are fully sated they enter into a sleep-like state", said associate professor Roger Pocock, who led the research.

"Because roundworms share so many genes with humans they are a great model system to investigate and gain a better understanding of processes like metabolism as well as diseases in humans".

In England, 58 percent of women and 65 percent of men are overweight or obese, according to the Health and Social Care Information Centre. The research, published in the Proceedings of the National Academy of Sciences, could pave the way for an alternative method to help people stay slim, said the scientists. The roundworm was chosen for the experiment because its brain is relatively simple, with just 302 neurons and 8,000 synapses. Humans, in contrast, have 100 trillion synapses and billions of neurons - but still share up to 80 percent of genes with the worm, said Dr. Pocock.

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PROSTRATE CANCER - MEET THE KILLER OF MEN.

With six to ten cases of prostrate cancer found in men within the age group of 65 years, it has become one of the deadliest forms of cancer currently - the sixth leading cause of death among men. The burden is expected to grow to 1.7 million new cases by 2030 due to population growth worldwide. And while even national registries are showing a steady rise, doctors say prostrate cancer can be beaten, but only if there is early diagnosis. Unfortunately, the exact cause of prostrate is still not known and some studies claim obese men face greater risk. But an advanced prostrate, combined with pain and problems in urinating, requires attention and must never be neglected. Famous names who have managed to fight off prostrate cancer include actors Ian Mckellen, Robert DeNiro, US Secretary of State, John Kerry and billionaire Warren Buffet.

Pain remains a major symptom: Many patients try to ignore early symptoms - that gradual but debilitating pain. Then there are those who are not aware of a problem until they start suffering from problems during urination. Most approach doctors only after they feel a burning sensation while urinating. Patients often ignore both the pain and the burning sensation. Dr. M. Gopichand, urologist at Krishna Institute of Medical Sciences explains, "Many ignore early symptoms and come to us at the very advanced stages. At the same time, the national registry has shown a rise in prostrate cancer cases which is due to changing lifestyles and modern diagnostic tools that are picking up the disease early. Also, prostrate cancer remains latent in the body without ever causing harm in the very early stages. It has been found that five to ten percent of the cases are found to run in the family. So, men whose father, brothers or first relatives have had prostrate cancer must get themselves checked annually as there is a high chance they will develop the disease too".  

Check your PSA levels regularly: Early prostrate cancer can be detected through efficient screening. Although, it may remain latent in the body without causing any harm there are symptoms such as general weakness, uninterrupted flow of urine, inability to urinate, difficulty in starting or stopping urine flow  especially at night. Also, there are many patients who complain of pain or a burning while passing urine. Dr. G. Srinivas, urologist at Kamineni Hospitals explains, "Early screening is the best way to diagnose prostrate cancer. A simple blood test called PSA should be carried out annually once a man reaches 55 years. But this is extremely important for men who have already been identified with a problem of the prostrate. When the cancer is identified at an early stage, the chances of cure are better given the tremendous progress in treatments. Earlier, there were chances of relapse but now, with technological advances and proper post-treatment care chances of a relapse have dipped drastically".

Leading causes of Prostrate Cancer: 

1. Obesity;
2. Smoking;
3. Excessive intake of alcohol;
4. Faulty genes like BRCA 1 and BRCA 2 which have been linked to breast and ovarian cancer in women are also found to play a role in prostrate cancer;
5. Age factor - above 55 years.

Preventive Measures:

1. Physical activity - brisk walking, running or cycling;
2. Reduced intake of high-fat foods and increased intake of green vegetables and fruits.

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WATER CAN HELP YOU FIRE UP AND BURN MORE FAT.

Water is important for the health of our skin, bones and teeth. It also plays a big role in helping our digestion and muscle growth, as well as maintaining a healthy hormonal balance. But did you know that drinking plenty of water helps you burn more fat? 

According to recent studies - as well as nutrition and fitness expert, Patrick Owen - drinking water can help you manage weight loss more effectively. This boils down to the interplay between your liver and kidneys. "Your liver's primary function is to mobilise stored fat", says Owen. When you aren't consuming enough water, your kidneys' efficiency will suffer. This means that your liver now has to do extra work, which makes it less efficient at burning fat.

Less fat deposits: A recent study showed that the more water you take in, the less fat deposits you tend to have. Not only will drinking water boost your liver's ability to burn stored fat, it will also increase the amount of calories you burn by raising what is known as your resting energy expenditure level.

How much should you drink?: The common myth is that we should be drinking eight glasses per day, but the real amount might be higher. Of course, it all depends on your size and weight. Owen recommends consuming eight ounces of water for every hour that you are awake. This will help prevent feelings of fatigue and headaches, as well as help you shed all the fat you want to get rid of.

Some studies have even noted the benefits of drinking cold water - your body then has to use extra calories to warm up the water so it can march your internal temperature. Most studies agree that drinking one to two litres of water per day (before your meals) may help with weight loss.

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SEX FOR LONGER MAKES ONE STRONGER.

While studying the reasons why most animals prefer sexual reproduction over an asexual one, researchers at Strling University discovered that sexual activity improves and boasts the next generation's resistance to parasites. Asexual conceiving methods such as cloning have several advantages. Reproduction doesn't remain gender specific and every individual can give birth. However, the males in organisms that reproduce sexually cannot give birth, resulting in a slower population growth, fifty percent slower than asexual organisms.

To understand this, the research team studied the water flea, the only organism which uses both methods. Offspring from both methods were exposed to the same parasites that had infected their parents. The researchers found that the ones conceived through sexual reproduction were twice more resistant and the reason was genetic diversity. Two parents over a single parent made for a better immune system.
Fasting helps improve mood, sex and sleep: Fasting is common in most cultures of the world and is usually associated with religious events. Now science finds that going off food cannot only help you lose weight but also improve the quality of life. Researchers at Pennington Biomedical Research Centre in Louisiana conducted a study on 218 healthy weight people to find out long-term effects of fasting. The findings of the study were published in JAMA Internal Medicine. Researchers asked the subjects to either cut 25% of their overall calories for two years or continue with their usual eating patterns. The result: Subjects who fasted lost 10% of their body weight or about 16.5 pounds. They also reported better mood, sounder sleep and improved sexual function.
Speaking to Time.com Corby Martin, the study's first author, said: "What people report is that after they start to lose weight, their hunger levels subside a bit and they start to feel the benefits of the weight loss. They find it easier to move around, their joints hurt less, they feel better". The Time article also quoted Martin cautioning people about the downside of long-term fasting. "Even though they avhieve those benefits, it is just hard to adhere to these diets over the long-term", said Martin. Researchers conducted a follow-up study to find out if the subjects stuck to the diet. While some gained the weight back and others continued to do well.

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HEALTHY ALTERNATIVES TO JUNK FOOD.

Eating healthy has a number of benefits - from keeping a check on body weight, stimulating brain chemicals to improve mood to combating diseases. Says nutritionist Ryan Fernando, "People tend to eat food with a higher quantity of fat and sugar when they are stressed out. Craving often results from a lack of essential and balanced minerals in the body. Portion-control could be an effective way to keep a check on the consumption of unhealthy food. One should also be wary of processed food items and beverages, as they may contain a high amount of sugar and preservatives that may cause harm to our physical well-being". Adds health expert Ranjani Raman, "It is important to watch what children eat, as they are more attracted to packaged food that is easily available in the market". Here are some healthy alternatives that you can use to make tidbits at home:

1. Corn: Corn is rich in carbohydrates, proteins, vitamins and other minerals. Sweet or baby corn can be used in salds, soups as well as in sandwiches.
2. Fresh Juice: Ditch artificially sweetened drinks for freshly made fruit and vegetable juices at home to maintain healthy and supple skin. Lassi and tender coconut could also work wonders for your skin and ease digestion.
3. MultiGrain Bread: These can be good and wholesome food. Low-calorie and sugar-free baked items like wheat biscuits and high-fibre cookies could be yummy alternatives to bakery products, which contain sugar.
4. Rice Noodles Whole-Wheat Pasta: Thin rice noodles, peppered by your favourite vegetables can taste delicious, Try home-made pasta and wheat pizza crust without butter or cheese.
5. Masala Papad: The choice of salads and spices to spread on this thin crust is yours. Different types of khakras could be a perfect combination with your evening tea or coffee.
6. Soup: A bowl of mashed vegetable soup with a pinch of salt, black pepper and a few drops of lemon is packed with essential nutrients.
7. Appetisers: Get rid of packaged frozen ready-to-cook snack items and opt for home-made crispies like potato chips, onion rings and different varieties of salads.
8. Puffed Rice: Spice up plain or roasted puffed rice with crushed papri, sprouts, mint and tamarind chutney at home.

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IS YOUR BODY SLEEP DEPRIVED?

We are all familiar with the foggy, groggy, irritable feeling that follows a night of poor or inadequate sleep. But the effects of too little shut-eye can reach far beyond just feeling out of it or tired. More and more research is showing that lack of sleep can wreak havoc on nearly every part of your body. And often, it doesn't take nearly as long as you think. Here, the surprising ways how sleep deprivation affects every part of you over the course of one night - and in the long term.

1. Brain goes haywire: When you are tired, you feel sluggish. And even though most of us tend to think that we can push through those sloth-like feelings like they don't even exist, the fact is that too little sleep can lead to all kinds of major impairments on your cognitive function. Chief among them? Your ability to focus and learn. When you are sleep deprived, it's harder to pay attention to the things that are going on around you. You are less likely to remember them, too, since sleep plays a crucial role in the consolidation of memories. Your ability to solve problems takes a nosedive, too, since sleep deprivation causes your brain to take longer to respond to new information. Which can be especially problematic, say, when you are on the job. Need proof? Studies shoe that medical residents who work 24-hour shifts make up to 300 percent more errors that result in patient death compared to residents whose shifts last only 16 hours.
2. Metabolism slows down: You have probably heard all about how people who skimp on sleep tend to weigh more than their well-rested counterparts. And there are a bunch of theories for why that is - staying up late can make you prone to scarfing down more unhealthy snacks - up to 550 calories' worth, according to a recent study. Being low on sleep also makes it tougher to make smart food choices, not to mention muster up the energy to exercise. Over time, that can add up to pounds gained. What's more, if you think this only applies to people who stay up until 2 AM while mindlessly eating cheese doodles, you did be wrong. Regularly falling just thirty minutes short of the recommended seven to eight hours of sleep can increase your risk for obesity by nearly 20 percent, suggesting that even a small sleep debt could be messing with your metabolism.
3. Skin gets dull: They call it beauty rest for a reason - sleep encourages the turnover of fresh new skin cells, which help brighten your complexion and stave off breakouts by keeping your pores unclogged. It also promotes the production of collagen, the protein that helps your skin stay smooth and supple. But when you burn the midnight oil, those processes slow down. As a result, your complexion can start to look drab and wrinkly. And with dead skin cells clogging up your pores, you are more prone to blackheads and breakouts. But wait, it gets worse. When you don't get enough sleep, your blood vessels start to expand. That causes blood to pool under your eyes, resulting in those dreaded dark circles and puffiness. And by the way, this isn't all in your head or something that beauty magazines make up to get you to buy more products. Research has shown that people really do think you look worse when you skimp on sleep.
4. Your Blood Pressure spikes: Keeping your blood pressure levels under control is important for reducing your heart attack and stroke risk. But when the number of hours you sleep goes down, your BP numbers can start to creep up and fast. How fast? Try just over a week. Normally, your blood pressure drops while you are snoozing. But when researchers limited healthy subjects to just four hours of shuteye for nine nights, the subjects' blood pressure spiked around ten points while they were sleeping. Their heart rates - another thing that usually falls while you are off in dreamland - also increased.  
5. Sex drive might plummet: When you are exhausted, it's harder to drum up the energy for sex. No big shocker there. But getting too little sleep might not just make you too tired to have sex. It could play a role in sexual dysfunction, too. In a study, researchers found that each additional hour a woman slept increased her likelihood for having sex by 14%. But well-rested women weren't just found to have more sex - they may have also had better sex. The researchers also found that women who got more sleep tended to experience greater vaginal arousal compared to women who fell short.
6. Hampers Immune System: Sleep prompts to release of infection-fighting antibodies as well as cytokines, a type of protein that your body needs to fight inflammation, infection, and stress. But when you skip sleep, your body's production of both tends to plummet. With that in mind, it's not a big surprise that shorting out on sleep, your body's production of both tends to plummet. With that in mind, it's not a big surprise that shorting out on sleep can make you more likely to catch illness-causing viruses. In fact, people who log fewer than seven hours of sleep per night are nearly three times more likely to catch a common cold compared to those who sleep for eight hours or more, found one study.
7. The bottom line: Missing out on sleep won't just leave you groggy the next day. Over time, sleep deprivation can start to mess with nearly every system in your body, which can put your health and well-being at risk. Your job, then, is pretty simple - whether it means watching less TV, meeting your friends for drinks an hour earlier, or taking steps to make your bedroom more comfortable, do what you have to do to make getting eight to nine hours of sleep each night a priority. In a day, you will feel well rested and energetic. Over the weeks, months and years, you will feel healthier overall.

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FIVE BEDTIME HACKS THAT WILL HELP YOU LOSE WEIGHT.

It seems unreal when someone says that you can shed a few pounds in your sleep. No matter how much we work out, sometimes our lifestyle and diet makes it hard for us to shed those extra kilos. But, losing weight is actually not the monster it is made out to be. You just have to discipline yourself, and soon, your metabolism will increase, and losing weight could become easy.

1. Sleep in complete darkness: If you get a lot of outdoor lights, consider blackout curtains in your bedroom. Keep your phone away, and make sure to turn off the TV. When you are in complete darkness, your body produces the hormone melatonin which not only makes you feel sleepy, but can aid in the production of calorie-burning brown fat.
2. Have a cup of tea: We are not talking about your favoruite masala chai, which is loaded with milk and sugar. Instead, have a cup of green tea or chamomile tea. It has antioxidants and relaxing agents to calm your nerves. It also helps you fall asleep faster, while working on reducing the fat around your belly.
3. Breathe through your nose: You know our breathing is all warped right? Ideally, we are supposed to breathe in through our nose and breathe out from our mouth. Apart from putting a stop to your snoring, this will help increase the oxygen intake in your body to help you calm your nerves. You need to feel rested to shed kilos.
4. Sleep in a cold room: It is said that turning on air conditioner, or turning down the heat in winter may help us burn belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of calorie-burning brown fat in the body.
5. Drink some warm milk before bed: There is a reason our mothers forced us to have milk every single night. It contains a type of protein called casein micelle, which helps to build and sustain lean muscle. It will also boost your metabolism, which means you will burn more calories everyday. Another great thing about drinking milk before bed is that it will keep you full.

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HOW MUCH TV TIME SHOULD THE CHILDREN BE GETTING?

At a social gathering the other day, a ten-year-old boy was cribbing bitterly about his discontinued cable television subscription. He was unhappy about being deprived of his usual dose of cartoons and nature shows. But his enlightened parents proudly defended their decision. It was good for the kid, they felt. Of course, there are those who use the television or a smartphone as babysitters. These parents brag about their child's tech prowess. They justify saying the hourly inputs from the child's emotional development. Turns out, they could be right. It is becoming increasingly clear that denying children access to television and digital devices such as smartphones or tablets completely, is not a good idea. After all, these kids will be growing into a digital world and have to compete with their peers who would have been brought up with generous or excessive screen times. This would clearly put them at a disadvantage in a high-tech world.

In new findings, the American Academy of Paediatrics (AAP) has declared that there's good amount of scientific evidence to prove that children "really can learn from well-constructed educational programme". However, the experts at AAP insist a parental presence is a must while the child consumes information via television.

"This sort of parent participation and reinforcement makes a big difference when it comes to how much young children take away from these programs", says Dr. David Hill, a paediatrician and chair of the AAP's Council on Communications and Media. The AAP also argues that the definition of the 'screen' has blurred. A decade ago, consumption of entertainment was limited to the giant screen in the living room - augmented with a cable connection and permitted to access channels ranging from those beaming the latest about gorillas in Africa to what Milan was churning out for the winter.

Screens these days could also mean the tiny, all-powerful mobile phone. According to AAP then, video-chatting with a parent cannot have a harmful effect on a tot, which is why the organisation has gone ahead to scrap its own "no screen time before age two" advice. The advice is fair considering how those kids who have been deprived of screen time would be like some of today's tech-challenged pensioners who are now forced to depend on their grand children to book them an app-based taxi service.

On the other hand, indiscriminate and saturated media exposure could undoubtedly harm a child. The nature and extent of the harm could sometimes be exaggerated and at other times debatable, but no one can deny negative impact. So parents, teachers, educators, psychologists and other stakeholders are grappling with the problem of determining the right approach. That basic guideline - about parents exercising caution and discretion while allowing children to watch TV - is being debated too. For instance, is it okay to expose children to seemingly innocuous violence in Tom and Jerry? Some believe it has negative effects while others say it is exaggeration or nitpicking. 

Another guideline revolves around making a distinction between entertainment and educational content. This again can be quiet tricky when it comes to grey areas such as beliefs and values perpetuated in both entertainment and educational content. Children's content producers tried to address some of the concerns by commissioning and producing 'age appropriate' content. Once a child masters the ways of the digital world, it will be nearly impossible to restrict access to age-inappropriate content.

So what should parents do? For starters, use parental intuition and take risks and chances. Understand the child's development and accordingly grant access to content. Extreme positions are best avoided. In a fast changing world, moderation will be the way to hedge risks. 

The old adage was, "the family that eats together stays together". The new adage will possibly be, "The family that has screentime together stays together".

[Based on an article written by Mohan Ramamoorthy, lecturer of journalism at a college in Chennai, published in 'Deccan Chronicle' dated 06th November, 2016 (Sunday)].  

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RUNNING THOSE MILES TOGETHER.

Everyday, across the country, lakhs of people are hitting gyms, unrolling yoga mats, pounding the pavement and signing up for the latest fitness fad. Maybe they shouldn't be doing all those all alone. In the world of fitness there are two types of people - the ones who make exercising an integral part of their lives and the ones who do not. If you are an extremely active person, you know very well how demotivating and detrimental a lazy partner can be. Your will-power deteriorates when faced with his or her lazy ways and the next thing you know, it's been a week since the last session at the gym.

It's time you considered how physical fitness can benefit not only your own health and well-being, but that of your significant other too. So why not grab your partner's hand and invite him or her to be the workout partner as well? Likewise, running long distances alone can be monotonous and not motivating enough. Why not try it as a couple?

Because here is a running power couple who have run 24 hours together, yes a full 24 hours! It's a feat that earned them an entry into the Limca Book of Records. Sunil and Sangeeta Shetty are landing heaps of ultra runs together, including 75 and 100 kms distances, first-place finishes and championships titles. 

"With a demanding corporate life and travel I had to get my health back on track. This is when the running came in. Now several years and thousands of kilometres later, running has become one of the most important things in our relationship. We have also incorporated running and racing into most of our holidays over the past few years. The joy we experience while running is so intimately tied to the fact that it is something we are both committed to and engaged in". Sangeeta too agrees with everything her partner has to say.

"We are absolutely a 'running couple' and are each other's best and favourite running partner. Celebrating accomplishments together can increase the bond in a relationship, making you feel like a team, creating an overall feeling of well-being and happiness within your relationship. Reveling in this experience together will give you the mutual buzz and will put a stop to that dreaded case of running envy". Sunil adds, "While it may be tough to convince your partner to start running can be an excellent way to take your relationship to a new level. Running a marathon together is an amazing way to bond while staying fit".

It's much easier to get out of a routine than into it, so wouldn't you want someone by your side who is a source of perpetual encouragement and energy? Well, this is just one of the many reasons why couples who exercise together, stay together.

Overall then, fitness can be about you or it can be about you and your partner. So why not share this aspect of your lives and discover how doing so might give your relationship a new dimension.

[Based on an article written by Samuel Sudhakar (Runversation) in 'Deccan Chronicle' dated 06th November 2016 (Sunday). The author can be reached at gs.sudhakarrao@gmail.com] 

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CALCIUM SUPPLEMENTS: BENEFITS AND RISKS.

Are you being overloaded with calcium prescriptions? Research studies have shown a increased risk of kidney diseases, heart attack and stroke in people who are taking 1,000 milligrams to 1,200 milligrams of calcium per day. It is said that for calcium to be absorbed in the body it is important to have adequate Vitamin D. Calcium settles in the arteries instead of the bones and for that reason excess calcium can cause muscle pain, mood disorders and kidney stones. Dr. Rahul Agarwal, senior consultant of internal medicine explained, "It is found that Vitamin D is important and it is regarded as a type of hormonal replacement therapy. Sufficient levels ensure that there is proper calcium absorption by the body from the daily food. Hence people must opt for more of green leafy vegetables, legumes, beans, salmon and sesame seeds".

But in women who are in pre-menopause stage the mineral in bones is reduced leading to bone break down. They require a calcium rich diet and also supplements to ensure proper strength. Dr. M. Hari Sharma, senior consultant orthopaedic surgeon at Apollo Hospitals explained, "Women  who are in the menopause stage must take calcium supplements immediately after meals to utilise acidic pH and to minimise gastric irritation. It must not be taken with and iron supplements. It has been found that intestinal absorption of calcium is not efficient especially with cereal based diet".

Ragi = 344 CA IN MG/100G.

Rice = 10

Whole Wheat Flour = 48.

Whole Bengal Gram = 202.

Rajmah = 260

Lotus Stem = 405.

Colocasia Leaves = 1546.

Rape Leaves = 3095.

Sesame Seeds = 1450.

Egg = 60.

Mutton = 150.

Buffalo Milk = 210.

Cow Milk = 120.

Cheese = 790.

Coconut Palm Jaggery = 1638.

Fish Motijella = 7240.

Shrimp = 4284.

Most Fish = Good. 

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SURGERY IS NOT AN ANSWER TO EVERY FIBROID.

Fibroids are the most frequently seen tumours in the female reproductive system. They are not a disease, they occur because of the genetic code. And with 99 per cent of fibroids non-cancerous, not all need surgery or cause problems.

How to handle fibroids?

• Masterly inactivity: When? They are not causing any problem, there is no rapid growth, or you have reached menopause. Just a yearly ultrasonography to monitor them is enough, as any form of treatment (surgical or non-surgical) may give rise to complications.
• Myomectomy: It is one of the best possible, where your uterus is conserved. You can do it laparoscopically or with an open surgery depending on the size, number and location of the fibroids. Submucous fibroids can be removed with a day care procedure, without a single cut on your body. Usual risks associated with anaesthesia and surgery need to be considered.
• Uterine Artery Embolisation: Done by an interventional radiologist, it involves blocking of blood flow to the fibroids by embolic spheres and thus killing them. But it's not free of complications. One of the serious complications is misembolisation. It occurs when the gel spheres travel to unwanted areas like ovaries, bladder, kidneys, legs, heart, lungs, etc. and cause severe consequences including death. Last but not the least, it's not fully known whether UAE poses any pregnancy complications.
• Focused ultrasound energy: In this process ultrasound rays are used to destroy the tissue of the fibroid. The rays may harm your skin or adjacent organs like the intestine or the urinary bladder.
• Medicines: GnRH agonists (Gonodotropin-releasing hormone agonists), which are anti-hormonal agents sometimes shrink a fibroid, making treatment easier but not disappear permanently. LNG-IUS (levenorgestrel intrauterine system), a medicated intrauterine device can sometimes decrease pain and bleeding and also may shrink the fibroid temporarily.
• Fertility with fibroids: There is no way to know with surety which fibroid is going to affect fertility or pregnancy. Generally, a fibroid which projects into the uterine cavity is assumed to cause poor fertility and needs to be removed.

So, having a fibroid does not always mean surgery. 

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THE TEA CUP PRINCIPLE.

This is arguably one of the best times of the year. You are in the thick of the holiday season. Everyone is showing ladoos and pedas in your face, and you will be perpetually, temptingly, surrounded by food for weeks. To talk caution and health right now is nothing short of being the party poorer. Nobody wants to be that woman. But that woman I must be...

Hear me out, I mean well: The fact of the matter is that taking holiday weight off is one of the hardest things to do, and even a few kilos accumulate over time as lethargy sets in. There's still some time to go, but why kickstart the new year with 'weight' from the previous year? Start now. Slapping your own wrist off the buffet table is one of the hardest things to do. That's why I won't ply you with numerous tips. Instead, I just want to leave you with one idea: The Teacup Principle.

How it works: If you remember this, you have pretty much got the season covered. The Teacup Principle is essentially my way of conveying how best to deal with situations when you fall off the healthy eating wagon. Say you are at a party. You have been disciplined, sticking to the veggies with the dahi dips, passing over the fried stuff. Just as you are about to start patting yourself on the back, your hand starts moving towards a golden-fried poato that comes with its very own cheesy dip. What difference will one potato make, you think as you reach out for the snack and liberally douse it in its accompaniment. As you munch satisfactorily and close your eyes, you reopen them to find that the plate hasn't moved. Well, since it's clearly there to be eaten, you reach for one more. And since you have already broken your diet by now, you may as well enjoy the rest of the spread. One misstep becomes six fried potatoes, a second helping of kheer, three chocolates and a sugary mock-tail. And that, in essence, is the Teacup Principle. 

Many of us have an all-or-nothing approach to eating healthy. We either follow it with perfect precision or none at all. We have good days and cheat days with nothing in between. I compare the all-or-nothing approach to breaking a set of six teacups. You broke one teacup by accident, sure. But do you have to deliberately break the other five? Accidents happen. But do you have to compound your calorie intake? Keep in mind that it takes 3,500 calories to gain a pound of weight. If you slipped and made a 100-calorie mistake, not catching yourself makes it a 1000-calorie mistake. Three days like this, and you have gained a pound. It's that simple and that quick. Remember the Teacup Principle the next time you are at a soiree, a wedding or a family function. After all, it's a festival of 'light', and you don't want to be bogged down by that 'heavy' feeling later, do you?

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GOLD IS ACTUALLY A MAN'S FRIEND!

Gold may be synonymous with women's ornaments, but a scientific study has found that, biologically, men need it more. The research spanning two decades has revealed that gold content in sperm cells is essential for fertility for men. The study, led by Dr. K P Skandhan, also concluded that a low concentration or sheer absence of gold - which is mostly present in a tri-metal complex form along with zinc and copper - adversely affects motility of sperms and even leads to infertility in men. The research has been published in the Alexandria Journal of Medicine, Egypt.

The study claimed that normal sperm cells had a gold content of 17.66 micro-gram per deciliter (mg/dcl). It was observed that in seminal fluid with sperms which were low in count and lesser motile, the gold concentration dipped to 11.5 mg/dcl. Semen with low sperm count had a gold concentration of only 6 mg/dcl.

"Though gold is a non-reactive metal, it may be one of several elements contributing to a favourable medium for sperm motility and survival. We observed that if the amount of gold decreases, motility in sperms, which is key for fertility, too decreases", said Skandhan.

"The unpublished data shows that the ayurveda drug acts positively on the sperm, increasing number of sperms in action and hiking the motility to high grade", he said.

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SLOW DOWN BREATHING TO SPEED UP YOUR WORK.

Take a long, slow breath. Really, it will help. The idea that breathing exercises can somehow calm you down is an ancient one - yoga isn't a recent development, you know. But few people understand exactly how breathing can relive stress on a physiological level and can even be used to increase workplace productivity . The answer lies in the autonomic nervous system, which is responsible for the automatic functions that keep our body ticking. While most automatic functions - such things as heart rate and digestion - are out of our conscious control, breathing is unique in that we can take charge, if desired. Not only that, but invoking different breathing patterns can have a sort of cascade effect, shifting our entire autonomic nervous system between a state of rest and relaxation (scientists call this zone the 'parasympathetic' state) and the ready-to-rumble state of fight-or-flight (this is called the 'sympathetic' state).

In layman's terms, different breathing patterns can serve as a quick and often easy way to manipulate your emotional and physiological state in ways that allow you to be calmer, less stressed, and more productive. Our lungs are filled with receptors that tell our brains whether we are inhaling or exhaling, explained Dr. Patricia Gerberg, an Assistant Clinical Professor in Psychiatry at New York Medical College and co-author of The Healing Power of the Breath. As we inhale, we activate the sympathetic state (the fight-or-flight system). As we exhale, we activate the parasympathetic state (the calm and collected system). This is why yoga-style breathing exercises often involve long exhalations.

"For maximum productivity, you want to breath in a way that will keep you in the parasympathetic zone so you are calm and stress-free, but not too far into it to the point where your mind is mush", Gerberg said. To achieve office zen, Gerberg suggests a breathing practice called Coherent Breathing, which features equal-length inhalations and exhalations at a very slow pace, without holding your breath. For most adults, the ideal breathing rate is four and a half to six full breaths per minute. According to Gerberg, this technique is ideal because it strikes a balance between the benefits of both the parasympathetic and sympathetic states and can be done with little effort after a bit of training. Studies have also linked it to a reduced stress and increased cognitive performance.

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SHORT QUESTIONS ON HEALTH.

(1). Will my brain shrink if I don't exercise? 
(1). A new study published in Neurology revealed a direct link between exercise and brain volume. Those test subjects who were the least physically active showed the greatest the greatest loss in brain volume over the next twenty years. This study revealed that poor physical fitness equates with cognitive decline.

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(2). A blood test to tell how long you will live, and how well.
(2). A blood test could soon tell if you are at risk of age-related diseases, dementia and even how long you might live, finds a new study by scientists at Bosom University. Blood samples of almost 5,000 participants were studied and BU scientists identified 26 unique combinations, or patterns, of biomarkers (chemicals in blood) that can help predict the life span of an individual. Speaking to Mirror, the lead authors Professors Dr. Paola Sebastiani and Dr. Thomas Perls said: "These signatures depict differences in how people age, and they show promise in predicting healthy ageing, changes in cognitive and physical function, survival and age-related diseases like heart disease, stroke, Type 2 diabetes and cancer". Sebastiani added the findings may speed up the development of drugs and treatments to prevent or delay age-related diseases since clinical trials.
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(3). Chemicals banned in 1970s found deep in oceans.
(3). In a first, scientists have found high levels of human-made pollutants, including chemicals that were banned in 1970s, lingering in the tissues of marine creatures that dwell in the deepest oceans of the Earth. Sampling amphipods from the Pacific Ocean's Mariana Trench and Kermadec trench - which are over 10 kms deep and 7,000 kms apart - researchers found extremely high levels of Persistent Organic Pollutants (POPs) in the organism's fatty tissue. These include polychlorinated biphenyls (PCBs) and polybrominated diphenyl ethers (PBDEs) which are commonly used as electrical insulators and flame retardants. "We still think of the deep ocean as being this remote and pristine realm, safe from human impact, but our research shows that, sadly, this could not be further from the truth", said Alan Jamieson, from the Newcastle University in the UK.
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(4). Just a handful of walnuts can boost male fertility.
(4). A simple way to boost male fertility could be gobbling a handful of walnuts, researchers say. "The initial research we conducted regarding walnuts and male fertility found improvement in sperm parameters after adding walnuts to the diet and has set the stage for us to further explore the impacts of walnuts on male fertility and reproductive health", said Professor Wendie Robbins of the UCLA School of Nursing. "New projects are underway that we hope to be able to share with you in the near future", she said. Infertility and sub-fertility affect a significant proportion of humanity and the burden in men is relatively unknown. Infertility is defined as a "disease of the reproductive system" and results in disability. Commenting on the study in 2012, Robbins said that 75 gms. of walnuts consumed daily improved sperm vitality, motility and morphology in a group of healthy young men between 21 to 35 years of age.
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(5). Eighteen new genes tied to autism identified.
(5). Scientist's using the world's largest autism genome database have identified eighteen new genes variations that may increase the risk of disorder. Researchers analysed about 5,205 whole genomes from families affected by autism. "It's noteworthy that we are still finding new autism genes, let alone 18 of them, after a decade of intense focus", said Mathew Pletcher, Vice-President at Autism Speaks, an advocacy organisation in the United States. "With each new gene discovery, we are able to explain more cases of autism", he added.
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(6). This hormone decides whom we trust.
(6). A new study has linked 'cuddle chemical' oxytocin to distrust. Researchers in the Netherlands investigated whether the hormone oxytocin affected how people built feelings of trust when making eye contact. When we communicate, our eyes convey emotions, including intimacy and social control. As we make eye contact, oxytocin is released and our pupils tend to copy our partner's. This is known as pupil mimicry, and impacts trust levels. When a person's pupils dilate, the other person tends to trust them more. When they constrict, they trust them less. But trust is built most powerfully when eyes synchronise. Researchers found oxytocin was found to weaken pupil dilation mimicry and strengthen pupil constriction, mirroring a study that found the hormone also led people copy angry faces, but not happy faces. The authors from University of Lieden said, "Nature has never rewarded naivety and from an evolutionary perspective, it can be inferred that oxytocin does not boost trust unconditionally, but instead, that it ups vigilance and a stimulus-congruent 'sharpening' of social signals".
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(7). Soda, Meat up breast cancer in teens.
(7). Teenagers who consume a diet high in soft drinks, red and processed meat and low in vegetables may beat increased risk of developing breast cancer. Researchers collected data from about 45,204 women who had participated in a questionnaire in 1991 about their diet in high school, when participants were 27 to 44 years. "Because breast cancer takes many years to arise, we were curious whether such a diet during the early phases of a woman's life is a risk factor for breast cancer", said Karin Michels, Professor at University of California. Each woman's diet was given an inflammatory score using a method that linked diet with inflammatory markers in the blood.
During 22 years of follow-up, 870 women were diagnosed with pre-menopausal breast cancer and 490 were diagnosed with post-menopausal breast cancer. Researchers then divided the women into five groups based on the inflammatory score of their adolescent diet. Those in the highest score group had a 35 percent higher risk for breast cancer relative to those in the lowest score group. Based on early adulthood diet, those in the highest inflammatory score group had a 41 percent higher risk.
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(8). Yoga saves man's life.
(8). A farmer survived five hours with his nose barely above water level after his vehicle slid into a boggy swamp. The man said he struck a yoga pose, arching his back for air, until a neighbour heard him. "I had to keep my head up above water using my arms, I guess it was the cobra position", he said.
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(9). Decoded: How faulty brain cells spread Alzheimer's.  
(9). Neuro-degenerative diseases like Alzheimer's and Parkinson's may be linked to defective brain cells disposing toxic proteins that make neighbouring cells sick, a new study has found. Researchers found that while neurons should be able to sort out and rid brain cells of toxic proteins and damaged cell structures without causing problems, laboratory findings indicate that it does not always occur. The findings may have major implications for neuro-logical disease in humans and possibly be the way that disease can spread in the brain, said Monica Driscoll, from Rutgers University in the United States. "With diseases like Alzheimer's and Parkinson's there might be a mismanagement of this very important process that is supposed to protect neurons but, instead, is doing harm to neighbour cells", said Driscoll.
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(10). What is more popular - Almond Milk or Soy Milk?
(10). Almond milk is low in carbs, so it has little effect on blood sugar. Almond milk passed Soy Milk in popularity in 2014 as the most popular animal milk substitute. It can be found in cold dairy case at supermarkets. It has existed as a beverage since the middle ages, when it was preferred by Nobles over Animal Milk. 
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(11). What is the best way to stop Hiccups?
(11). Most Hiccup Remedies are home remedies. Anything that can interrupt the Hiccup reflex may be effective in stopping Hiccups. Remedies include: Being Startled, Being Tickled and Drinking Water Upside Down. Other possible solutions: Cognitive Behavioural Therapy, Pilates and Yoga. Most cases of Hiccups go away on their own.
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(12). What are the natural alternatives to Ibuprofin for pain?
(12). Natural alternatives to Ibuprofin for pain relief include: Ginger, Arnica, Chinese Skullcap, Panax Ginseng, St. John's Wort, Anthocyanins from Raspberries and Sweet Cherries, Holy Basil, Olive Oil and the combination of Astaxanthin, Ginkgo Biloba and Vitamin C.
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(13). Should I be checked for Iron levels?
(13). If you are older, you may be accumulating excess iron without knowing it. This condition is called iron overload. That's why a Serum Ferritin Test is so important. The healthy range for Serum Ferritin is 20 to 160 NG/ML. The ideal range is 40 to 60. If you are below 20, you are iron deficient.
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(14). Can soup raise my Blood Pressure?
(14). Eating a bowl of soup containing an average amount of salt will cause your Blood Pressure to rise over the next 3 hours. Some people are resistant to the effect of salt on their Blood Pressure. Yet even these people will experience a suppression of Artery Function. The effect begins within minutes of the salt entering the mouth.
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(15). Bio spray can heal cardiac tissue without sutures.
(15). Scientists have developed a novel spray made from bio-materials that may help the heart heal without the need of sutures or glue. Researchers from University of North Carolina in the United States have demonstrated the effectiveness of a minimally invasive method to form a regenerative cardiac patch that promotes repair of damaged cardiac tissue in a mouse model of a heart attack. Bio-materials sprayed onto the heart formed a platelet fibrin gel, called a cardiac patch, that helps the heart heal without the need for sutures or glue, researchers said.
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(16). New test to predict Alzheimer's onset.
(16). A new test that allows individuals to calculate their age-specific risk of Alzheimer's disease based on their genetic information has been developed by researchers from University of California, San Francisco. They found that polygenic hazard score strongly predicted empirical age of Alzheimer's Disease (AD) onset and progression from normal aging to AD, with associated neuroapathology and bio-markers of AD neuro-degeneration.
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