“When one smokes, he or she is not only at the risk of lung cancer but even the cancer of the oesophagus, stomach oral cavity and many more.”, warns Dr Deepak Khanna, Consultant Head-Neck Cancer Surgeon at Medicover Hospitals, Navi Mumbai. In his career of more than twelve years, Dr Khanna has had a long history of serving patients suffering from oral cancer. A common pattern that he has observed is that a majority of oral cancer patients have had a history of tobacco consumption. “A significant number of people getting diagnosed with oral cancer have a record of smoking a pack of cigarettes or consuming chewable form of tobacco. Hence, quitting smoking is the best way to lead a healthy life.” states the acclaimed cancer surgeon. It is a common belief that smoking just one or two cigarettes a day isn’t harmful. But according to the doctor, this is one of the biggest myths. “Whenever you are smoking a cigarette, you are taking around 30 carcinogens per cigarette. It is a very wrong belief when people think that they can smoke just one cigarette or two in a day and still can get away”, explains Dr Khanna. Numerous studies have indicated growing oral cancer cases in the country. As the world observes No Tobacco Day today, it is important to note that the increased tobacco consumption is known to be one of the major reasons behind this rising trend. However, when it comes to the dangers of smoking tobacco, experts warn that the dangers are not only restricted to oral cancer but several others. Spotting any cancer at an early stage saves lives. When it comes to oral cancer, according to Dr Khanna, these are the symptoms to watch out for. “Non-healing ulcers of mouth or throat, loosening of teeth, lump in the mouth or jaw, numbness in the chin or lip area, swelling, red or white patches in the mouth, sore throat, jaw pain, swallowing problems, ear pain, mouth pain, lump inside the mouth, and a lip or a mouth sore. You need to consult the doctor immediately when you notice these symptoms. Delaying treatment can worsen one’s condition.” With the recent developments in health technology and medical research, a cure is very much possible if diagnosed early and treated appropriately. But as they say, prevention is better than cure, Dr. Khanna suggests the following to get over tobacco addiction and keep diseases at bay. “Quitting smoking and consumption of any form of tobacco is the need of the hour to keep cancer at bay. Smoking harms the vital organs of the body including the heart, digestive system and lungs and is also responsible for type 2 Diabetes and Ophthalmic diseases. So, replacement therapy such as nicotine gums, patches, black coffee, avoiding a smoker's company, physical exercises when you have a high urge to smoke, yoga, and a healthy diet are key factors that can help you to stay away from smoking. Take charge of your health, quit smoking, and add more years to your life.”, concludes Dr Khanna.
30 May,2023 09:19 AM IST | Mumbai | Katyayani Kapoor
Spotting grey hair can be a stark reminder of ageing. Throughout the lifespan of a human, hair strands go through a natural cycle of regeneration and death. As we age, hair follicles become weak and begin to produce less colour. Thus, appears the inescapable greyness of hair. The question arises, what causes grey hair? The answer is the pigment melanin in the hair follicle, which is responsible for hair colour. As we age, this pigment depletes, turning our hair grey or white. The sight of grey hair is often dreaded as people conceal it with artificial hair colours. While they manage to cover it up with blazing shades, the chemicals in artificial colour can be detrimental to hair growth. These chemicals weaken the hair follicles causing hair breakage, split ends, frizzy hair, itchy scalp and hair loss. For ages, pure and natural dyes have been used to reverse the greying of hair. To learn about other natural remedies that can prevent the greying of hair, Midday Online spoke to the beautician Radhika Iyer Talatiwho is also the founder of Anahata Organic. Here is what she recommends: “Today, the market is flooded with diverse varieties of hair colour products. These products contain a host of chemicals and questionable ingredients which the ordinary consumer is left to use. Not only does it confuse them but also stresses them about what works and what does not. It is vital for us to also know that ageing, vitamin deficiency, oxidative stress, chain-smoking, regular exposure to chemical dyes and mental stress are among the main reasons for greying of hair”, says Talati. She adds that genetics is also known to be a contributor to premature grey hair. Identifying the causes of grey hairReversal of greying hair is fairly simple if you can narrow down the factors causing the greyness. For example, you could be developing grey hair due to vitamin deficiency. In this case, increasing the intake of a certain vitamin can help reverse grey hair almost instantly. Similarly, if it's apparent stress that is leading to grey hair, then meditating and including antioxidant-rich foods in your diet can restore your original hair colour faster than you think. Research also shows that cutting down on smoking and drinking also reduces anxiety and oxidative stress. Avoiding the use of harsh chemicals or blow-drying your hair too often will also help reverse grey hair. Even though grey hair due to genetics cannot be reversed, there are ways to reduce that effect to a large extent. Here are five ways you can practice reversing grey hair naturally. These tips are also effective in strengthening your hair: 1. Traditional oil decoction formula to regrow hair and reverse greyingThis age-old tradition from Ayurveda recommends massaging your hair with a mixture of 4 tablespoons of almond oil, 2 tablespoons of coconut oil, 1 tablespoon of sesame oil and 1 tablespoon of castor oil. All you need to do is warm this combination over a medium flame, let it cool and add to it 1/2 tablespoon of lemon juice and 1 tablespoon of amla juice. To this mixture, add 1 tbsp of fenugreek powder. Cool, strain and apply generously all over the scalp at night. Use a natural shampoo to wash it off in the morning. When used at least three times a week and left for about 4 to 5 hours, one can observe noticeable results. Practicing this regularly will reduce grey hair, strengthen hair follicles and add plenty of vital nutrition to the scalp. 2. Rubbing onion juice onto the scalpOur grandmothers would always use onion juice on their scalps for great hair. Red onions are an effective way to control grey hair and boost hair growth. The juice of an onion raises catalase, an enzyme that is responsible for darkening hair. Not only that, onion juice is a great source of hydration for the scalp and is known to add shine and glow to the hair. Simply mix 3 tablespoons of onion juice, 1 tablespoon of lemon juice and 1 tablespoon of sesame oil in a bowl. Massage your scalp with this combination and wash after 30 minutes with a natural shampoo. You will notice visible results within a month. 3. Using Curry LeavesCurry leaves contain precious Vitamin B that restores the pigment melanin in the hair follicles. Using Curry leaves in many forms is known to reverse and prevent further greying. Beta-Keratin present in curry leaves prevents hair fall and helps keep the scalp hydrated. Prepare a paste by grinding 20 grams of fresh curry leaves with some water. A. Mix this with 2 tablespoons of curd and apply this all over your head and hair. Leave it on for 25 minutes or more and wash off with a natural shampoo. B. Boil 20 grams of curry leaves, 1/2 tablespoon of fenugreek seeds and 1 tablespoon of nigella seeds in about 5 tablespoons of coconut oil until the leaves turn black. Strain and use this oil on your hair. Boil a cupful of curry leaves in a cup of oil till they turn black. Cool, strain and store. Massage into hair 2-3 times a week. Leave overnight and repeat at least 3 times a week. The results will amaze you. 4. Coffee or Tea with Castor Oil and Henna leavesWe all know that henna is a natural colorant and conditioner. It has been used traditionally as a scalp cleanser and hair conditioner. It is also used as a natural pigment for reversing grey hair. The tannic acid and many other antioxidants present in coffee and tea, when combined with henna are known to give excellent results turning grey hair back to its natural colour. All you need to do is add 1 tablespoon of coffee powder or 1 tablespoon of tea to boiling hot water. Let this infuse for about 5 minutes on a medium flame. Strain, cool and make a paste by adding an appropriate amount of henna powder to this liquid. Let it rest for about 3 to 4 hours. Mix in a tablespoon of castor oil in this paste and apply liberally all over your hair as well as the scalp. Leave this on for an hour and wash off using a natural shampoo. Adding a natural dark hue to the hair, stimulates hair growth and strengthens it, giving it a shine. This remedy not only reverses grey hair but also leaves your hair feeling stronger and shinier than before. 5. Shikakai, Brahmi, Black Pepper and Lemon hair packAnother ancient technique to reverse grey hair and induce vital nutrients into the hair follicles is the use of shikakai, pepper and lemon. Black pepper is known to have numerous benefits for the hair and apart from just helping maintain the natural colour of your hair it also promotes hair growth. Shikakai helps reverse grey hair effectively while strengthening hair follicles and lemon keeps harmful bacteria and dandruff away. Together, they provide vitamins A, B12, D, E and biotin. Important minerals such as zinc, iron, magnesium and copper are also present in this concoction that can help keep your hair healthy and long. All you need to do is mix 1 tablespoon each of shikakai powder, brahmi powder, freshly ground black pepper and lemon juice with half a cup of homemade curd. Mix these well and massage them into hair and scalp. Leave the paste on for about an hour and wash it off with lukewarm water. Do this at least three times a week for incredible results. Nutritional tips to avoid greying of hair Apart from these proven techniques that have been passed on from generation to generation, you must include nutrient-rich foods in your daily diet that can help reverse grey hair. Consume amla juice when in season and have dried amlas when they are not in season. Remember to avoid preservative-laden foods and stay away from fast food as much as you can. Avoid consuming Maida or fine flour, you will be surprised how clean your body will start to feel. High sugar, saturated fats and too much salt or sodium are also disruptors of hair health. Stick to simple living, turn back to your roots and keep yourself active both mentally and physically. These simple yet extremely effective tips will help you discover the long-lost dark, healthy and bouncy mane that you deserve to sport every single day. Also Read: What is ‘placemaking’ and how it evokes human-nature interaction at workplaces
29 May,2023 09:24 AM IST | Mumbai | Ainie Rizvi
Mental health is tricky to navigate for most of us. Be it burnout from work, mood swings because of hormonal challenges, triggers at home or anxiety because of relationships—there is a need of healthy coping mechanisms to avoid being overwhelmed. “No matter what you are going through in your everyday life, journaling has proven to be very effective to cope with everyday challenges and stressors and also has a positive effect on mental health,” says Meghna Karia, senior psychologist and outreach associate at Mpower. She elaborates, “Journaling is an act of recording your thoughts, feelings, emotions, and insights. You can choose the medium of recording your thoughts which could be either handwritten, or you could also choose to type and make a digital journal.” Even though handwriting has proven to be more helpful in processing your thoughts, journaling whenever you can and when you feel the need to – regardless of the medium – has far-reaching benefits. Benefits of journaling “Journaling has been scientifically proven to benefit one’s mental well-being. Researchers have found from the studies that people with mental health who wrote for 15 to 30 min a day for a period of 12 weeks have experienced fewer depressive symptoms and have shown positive results in overall well-being,” Karia says. For those struggling with their mental health, journaling can help create awareness not only about mental health concerns but also about physical concerns and behaviours. It is also effective in tapering anxiety, and provides an emotional outlet as writing about an event – emotional or traumatic – helps release all the negative emotions out of the mind, immediately. Journaling can also be practiced as a habit or a daily ritual. You can choose any time of the day which is convenient and a place that makes you feel safe and comfortable. Make journaling a safe space, with a filter-free zone where you can just be yourself. Different styles Karia tells mid-dayonline.com that there are different styles of journaling which can aid in managing our mental health in distinctive situations. Stream of consciousness It can be done for simple and complex situations. It can help identify emotions and feelings when you feel it is difficult to understand what’s on your mind. Since we all deal with emotional conflicts, anger, and setbacks, it is hard to process the negative emotions and the triggers because of the volatile situations. However, writing in a stream of consciousness at that moment is significant. Here, you can simply write whatever comes to your mind without any judgment. You can write about anything and everything that comes to your mind without judging whether what you have written is good or bad, right or wrong appropriate or inappropriate. You can release all your positive or negative emotions in your journal. Once you are done writing, do not read it as it’s a brain dump. You can tear it immediately and discard it. Emotional regulation tool Journaling can also help in emotional regulation. It helps you track your mood through a mood tracker. We need to have a mood tracker which allows us to identify our mood and the emotion we are going through at that moment. It also helps to articulate our feelings to ourselves and others. It’s very effective in making you understand your triggers and pen them down to gain more clarity. Once identified, ask yourself whether you feel good or bad about experiencing that emotion. If it makes you feel bad then ask yourself what would serve you at that moment to feel better. It could be any activity that would help you to soothe your nerves and senses. For example, it could be talking to your friend by asking for his or her consent if you would like to share intense emotions. Make sure you explain your emotions and do not end up just emotionally dumping. Additionally, you could also savour your favourite meal, go for a massage, paint, listen to music, or simply just step down for a stroll. Tracker for all Journaling can also be used to track your habits, goals, and healthy behaviours. It’s not just about recording negative thinking patterns but you can also feel grateful about your small wins of the day, milestones achieved and pleasant experiences. Penning down and keeping track of your symptoms for mental health concerns in terms of frequency, intensity and duration, would help you determine your progress and compare it with previous patterns. This way, it serves well for you to understand how far you have come. How to cultivate the habit of journaling Now that we have understood the benefits of, and different styles of journaling, Karia shares expert tips on how to develop a habit to journal for having good mental health. 1. GratitudeThe first step is to start with a gratitude journal. Cultivating gratitude in our lives helps us see the silver lining. 2. Practice savouringOne can talk about how beautiful the day was or the week which had some positive scenes to remember, the people involved in those positive scenes, and the way it made you feel good about the overall event. 3. Appreciate your loved onesWrite handwritten notes when you feel like appreciating your close ones. This habit will not only enrich your relationships but also improve communication. 4. Be intentionalSet intentions every day and journal them down. Intent how you would like to feel in the day. Intent how you would like to look forward to the day. Intent how you would like to behave in the day and also write the intent of how you would like to think by choosing the state of mind for the day. 5. Know your nourishmentMaintain a food journal which would also help you to understand your eating patterns. What you eat also affects how you think and feel. Hence food also has a vital role to play in your mental health. 6. Set your goalsJournaling can also help with writing down your goals and vision creation. A vision board also gives you a detailed understanding of a road map that would serve you better in terms of an action plan and the steps you would like to take to work toward your vision. 7. Navigate decision makingJournaling also has been encouraging when it comes to making decisions. Penning down the choices you would like to choose, the pros and cons of the choices, and the healthy and harmful consequences of those choices would also help to be better with your decision-making and problem-solving. 8. Track your triggersJournaling also has proven to manage mental health conditions like eating disorders. Writing down the triggers of emotional binging and also expressing how one feels before the trigger has helped a lot of them to have control over unhealthy eating patterns. 9. Travel JournalIt’s scientifically proven that traveling to nature also helps in healing. Writing about your emotion’s pre-travel, while you travel, and post-travel also helps you to understand how there is a shift in your mood and the way travel helps you reach insights about what next steps you would like to take in your professional life and in your personal life which would serve your mental health better. Also Read: How this single Mumbai mother is championing the cause of menstrual hygiene among young girls
29 May,2023 09:18 AM IST | Mumbai | Maitrai AgarwalMenstruation, often referred to as period, is the natural vaginal bleeding that occurs as part of a woman's monthly cycle. The female body prepares for pregnancy every month by the law of nature. If there is no incidence of pregnancy, the uterus, or womb, loses its lining resulting in periodic blood flow. This flow comprises blood and tissue that is shed from inside the uterus. According to a recent study conducted by an NGO, Toxic Links, around 12.3 billion sanitary napkins, amounting to 113,000 tonnes of waste, get dumped into India’s landfills every year. The study also claims that the commonly found napkins constitute 90 per cent plastic which is equivalent to the impact of 4 plastic bags. An estimated 80 per cent of urban women rely on inorganic plastic napkins which not only endanger workers who treat waste but also carry harmful elements that cause nausea, fatigue and release carcinogenic gases. The question arises, what is the solution to this double whammy caused by plastic napkins? Priti Banthia Mahesh, the chief programme coordinator of Toxics Link, said, “Menstrual hygiene is an important issue. But most programmes related to this end up distributing disposable sanitary pads. There has been little realisation that inorganic pads are made of plastic and are non-degradable ending up polluting our environment. It is important to create sustainable alternatives for distribution to women.” Why switch to plant-based sanitary napkins Countering the menace of plastic pollution is the women-led venture Carmesi. Being mindful of the environment is the need of the hour and it is this principle which led to the birth of plant-based sanitary napkins. These pads are made keeping the future in mind, a future that is not littered with hills of plastic napkins that we dispose of today. Designed with eco-friendly techniques, these napkins are revolutionising the sanitation industry with greener alternatives. The top sheet and back sheet are made up of corn fiber, a plant-based output, replacing the traditional use of plastic. Not only this, but the napkins also come in a biodegradable brown paper bag that is easy to break down, as opposed to plastic packaging. Going one step ahead, Carmesi has introduced panty liners which are designed for light-spotting, minimal discharges and incontinence (unintended passage of urine). Towards the end of a menstrual cycle, women undergo spotting or a light discharge of blood. Since, the discharge is minimal, using a full-sized sanitary napkin is not only uneconomical but also mounts unjustified pressure on the environment. Filling in this gap are panty liners which are similar to sanitary pads but are much smaller, thinner and less absorbent. They are mainly used to absorb discharge, urine leakage or very light menstrual flow. Although they’re usually meant for non-period discharge, panty liners can be used during the last day of the period or could be carried if period is about to commence. Menstrual hygiene Midday Online spoke to Tanvi Johri, co-founder of Carmesi and Dr Surabhi Siddhartha, Consultant Obstetrician & Gynaecologist, Motherhood Hospital, Kharghar to learn about menstrual hygiene. Here are the edited excerpts from the interview: What should women keep in mind to maintain menstrual hygiene? Johri shares menstrual hygiene tips to keep infections at bay. 1. Wash your hands before handling a menstrual product, especially with invasive period wears like cups and tampons. 2. Change your pads every 4-6 hours, and your tampons every 4-8 hours. Empty your cups by 12 hours depending on the blood flow. 3. Wash your genital area frequently during your period to keep the area clean from blood. This will maintain the vaginal pH and protect you from itching and infections. Don’t use soap as this will change your pH. Lukewarm water is enough, or you can use a dedicated intimate cleanser. After washing, wipe from front to back. 4. Never use scented sanitary products. They can irritate your skin, change your pH and cause rashes and infections. 5. Drink enough water to remain hydrated and protected from infections. 6. Always wrap your pads and tampons in a piece of paper and throw it in the garbage can. Never flush it down the toilet or throw it out in the open without wrapping it first. What are the myths about menstrual hygiene? 1. Impure blood is shed during periods There’s absolutely nothing impure or toxic about period blood. Menstrual blood is the same as that which flows through the rest of the body, just combined with the unfertilized egg and the tissues of the uterine wall. 2. You can wear a pad for the whole day Just because a pad sits outside the body, you should not wear it for a whole day. When you let blood sit on it for an extended period of time, it becomes a breeding ground for bacteria and can cause infections. So, you should always change your pad every 4-6 hours regardless of your flow. 3. You should not take a head bath during periods There’s no scientific evidence that states any disadvantages to washing your hair during your periods. It’s a mere myth and you don’t have to compromise on your personal hygiene just because you’re on your period. In fact, hormonal fluctuations during the period cycle can actually make your hair oilier. Hence, it’s a good idea to give it a wash! How effective are tampons and cups in managing period flow? Tampons and cups are very effective in managing period flow, as long as you use them according to your flow. In fact, some researchers have found that cups are more effective at handling flow than some pads and tampons in some cases. Here’s a comparison of how much fluid each product can hold: The capacity, however, isn’t the only determining factor of period flow management. Unless you have a very heavy flow. In order to be able to effectively keep you protected, the period products you’re using must guard you against leaks. And, when used correctly, tampons and cups can be totally leak-proof. How can women reduce cramps with home-based remedies? Period pain can manifest itself as cramps in the pelvic area, discomfort in the stomach, lower back, and legs, or as a persistent aching. Women who have painful periods may have greater than normal amounts of natural substances that trigger uterine, intestinal, and blood vessel contractions. Johri lists down home-based remedies to treat menstrual cramps: 1. Abdominal massage with lavender, peppermint, rose or fennel essential oils diluted with a carrier oil like almond oil 2. Sipping on chamomile tea 3. Pain relief yoga poses 4. Applying a hot water bag on the lower abdomen 5. Dark chocolates also help to relieve period pain What do different colours of period blood signify? Pink blood Pink blood is commonly noticed as your menstruation begins. Some of the new, brilliant red blood may mingle with vaginal discharge at this time, causing the colour to fade and appear pink. Vaginal discharge is a mixture of fluid and cells that your vagina secretes to maintain your vaginal tissues healthy, moist, and free of infection or discomfort. If you have light periods, your blood may appear pink. Bright red blood As your uterus begins to aggressively discharge blood during your period, you may notice a bright red colour. This simply signifies that your blood is fresh and has not been in the uterus or vagina for an extended period of time. Dark crimson blood Crimson red blood is merely blood that has remained in the vagina for a longer period of time. It has even been observed with blood clots. Clotting is also regarded normal unless the clots are greater than quarters in size. Brown or black blood These are colour changes that occur when blood takes a longer time to exit the vagina. Black blood is blood that is dark red or brown in colour and appears black. As your menstruation comes to an end, the black blood might mingle with vaginal discharge and appear brown. How can we empower women on their period cycle? 1. It is critical to have regular access to bathrooms during menstruation. This should be as near to the workstation as feasible to prevent interruption and provide simple access. 2. Menstrual blood loss can be so severe at times that it pours through any protection used. This can be highly humiliating; however, it is significantly improved if darker chair textiles with wipe-clean surfaces are provided. Consider the influence on menstruating women, as well as other issues, when selecting workplace fabric. 3. Darker materials for trousers/skirts are also more forgiving for menstruation women. Because body temperature might fluctuate during the menstrual cycle, breathable clothing is recommended. This is also an important concern for women who are experiencing menopausal symptoms. It's also a good idea to have a locker where you can keep a spare uniform Also Read: Menstrual Hygiene Day 2023: How this single Mumbai mother is championing the cause of menstrual hygiene among young girls
28 May,2023 05:33 PM IST | Mumbai | Ainie RizviResearchers at Osaka Metropolitan University found that familiar and affordable foods can help create a society where people are healthier and less stressed. Japanese natto, which is made from softened soybeans that have been boiled or steam-fermented with a bacteria known as Bacillus subtilis var. natto, might be one example of such a food. The study was published in the journal, 'Journal of Applied Microbiology'. The human stomach and intestines contain Bacillus subtilis var. natto, as do plants, animals, and soil. The Miyagino strain is used to produce the majority of the natto consumed in Japan. The lifespan of the host was examined using Caenorhabditis elegans worms by a research team at the Graduate School of Human Life and Ecology, under the direction of Professor Eriko Kage-Nakadai. The researchers found that Caenorhabditis elegans fed Bacillus subtilis var. natto had a significantly longer lifespan than those fed the standard diet, and further elucidated that the p38 MAPK pathway and insulin/IGF-1-like signalling pathway, which are known to be involved in innate immunity and lifespan, were involved in the lifespan-enhancing effects of Bacillus subtilis var. natto. They also examined stress tolerance, which has been shown to have a correlation with longevity, and found that resistance to UV light and oxidative stress is enhanced. Professor Nakadai concluded, "For the first time, we were able to demonstrate the possibility of lifespan-extending effects of Caenorhabditis elegans through the ingestion of Bacillus subtilis var. natto. We hope that future experiments on mammals and epidemiological studies will help to realize a healthy and longer-living society if we can apply this research to humans." Also Read: Truffle, parmesan, chorizo: How Mumbai bars are adding fat to cocktails This story has been sourced from a third party syndicated feed, agencies. Mid-day accepts no responsibility or liability for its dependability, trustworthiness, reliability and data of the text. Mid-day management/mid-day.com reserves the sole right to alter, delete or remove (without notice) the content in its absolute discretion for any reason whatsoever
27 May,2023 05:27 PM IST | Japan | ANIAccording to a new study, the emotional distress of mental dissonance or receiving knowledge that contradicts how we act or what we think might contribute to increased strain on the neck and lower back during lifting and lowering tasks. When study participants were told they were performing poorly in a precision lowering experiment in the lab, after initially being told they were doing well, their movements were linked to increased loads on vertebrae in their neck and low back. Results showed that the higher the cognitive dissonance score, the greater the extent of loading on the upper and lower parts of the spine. The finding suggests cognitive dissonance may be a previously unidentified risk factor for neck and low back pain, which could have implications for risk prevention in the workplace, according to researchers. "This increased spine loading occurred under just one condition with a fairly light load - you can imagine what this would be like with more complex tasks or higher loads," said senior author William Marras, executive director of the Spine Research Institute at The Ohio State University. "Basically, the study scratched the surface of showing there's something to this." The research was published recently in the journal Ergonomics. Marras' lab has been studying daily living and occupational forces on the spine for decades. About 20 years ago, he found that psychological stress could influence spine biomechanics, using a study design that involved having a fake argument with a graduate student in front of research participants. "We found that in certain personality types, the loads in the spine increased by up to 35%," Marras said. "We ended up finding that when you're under that kind of psychosocial stress, what you tend to do is what we call co-activate muscles in your torso. It creates this tug of war in the muscles because you're always tense. "In this study, to get at that mind-body connection, we decided to look at the way people think and, with cognitive dissonance, when people are disturbed by their thoughts." Seventeen research participants - nine men and eight women aged 19-44 - completed three phases of an experiment in which they placed a light-weight box within a square on a surface that was moved left and right, up and down. After a short practice run, researchers gave almost exclusively positive feedback during the first of two 45-minute trial blocks. During the second, the feedback increasingly suggested participants were performing in an unsatisfactory way. To arrive at a cognitive dissonance score for each participant, changes during the experiment to blood pressure and heart rate variability were combined with responses to two questionnaires assessing discomfort levels as well as positive and negative affect - feeling strong and inspired versus distressed and ashamed. Wearable sensors and motion-capture technology were used to detect peak spinal loads in the neck and low back: both compression of vertebrae and vertebral movement, or shear, from side to side (lateral) and forward and back (A/P). Statistical modeling showed that, on average, peak spinal loads on cervical vertebrae in the neck were 11.1% higher in compression, 9.4% higher in A/P shear and 19.3% higher in lateral shear during the negative-feedback trial block compared to the baseline measures from the practice run. Peak loading in the lumbar region of the low back - an area that bears the brunt of any spinal loading - increased by 1.7% in compression and 2.2% in shear during the final trial block. "Part of the motivation here was to see whether cognitive dissonance can manifest itself not only in the low back - we thought we'd find it there, but we didn't know what we'd find in the neck. We did find a pretty strong response in the neck," said Marras, a professor of integrated systems engineering with College of Medicine academic appointments in neurosurgery, orthopaedics and physical medicine and rehabilitation. "Our tolerance to shear is much, much lower than it is to compression, so that's why that's important," he said. "A small percentage of load is no big deal for one time. But think about when you're working day in and day out, and you're in a job where you're doing this 40 hours a week - that could be significant, and be the difference between a disorder and not having a disorder." Marras is also principal investigator on a federally funded multi-institution clinical trial assessing different treatments for low back pain that range from medication to exercise to cognitive behavioral therapy. "We're trying to unravel this onion and understand all the different things that affect spine disorders because it's really, really complex," he said. "Just like the whole system has got to be right for a car to run correctly, we're learning that that's the way it is with the spine. You could be in physically great shape, but if you're not thinking correctly or appropriately, or you have all these mental irregularities, like cognitive dissonance, that will affect the system. And until you get that right, you're not going to be right. "We're looking for causal pathways. And now we can say cognitive dissonance plays a role and here's how it works." This research was supported by internal Spine Research Institute funds. Co-authors included first author Eric Weston, a former integrated systems engineering graduate student at Ohio State; Afton Hassett of the University of Michigan; and Safdar Khan and Tristan Weaver of Ohio State. Also Read: What is Vaginismus? Meghan Trainor opens up about discomfort during coitus This story has been sourced from a third party syndicated feed, agencies. Mid-day accepts no responsibility or liability for its dependability, trustworthiness, reliability and data of the text. Mid-day management/mid-day.com reserves the sole right to alter, delete or remove (without notice) the content in its absolute discretion for any reason whatsoever
26 May,2023 02:40 PM IST | Ohio (US) | ANI
Meghan Trainor, on her recent podcast Workin’ On It, opened up about her struggles with intercourse due to an underlying condition called Vaginismus. The Grammy winner who gave birth to her first child in 2021, revealed the psychosexual condition that causes her vagina to contract due to penetrative stimulation. This in turn induces vaginal spasms leading to painful intercourse. Given the ongoing stigma associated with sexual conditions, Trainor’s candid confession has come as a win for women who are suffering silently. Women living with Vaginismus often fall prey to the false belief that they are alone in this conundrum. The absence of healthy discussions around sex has made it difficult to identify, investigate and institutionalise the medical support needed to cure reproductive and sexual health problems. Those who suffer, continue to do so in silence. In order to avoid shame and social backlash, women don’t seek help and hence, their medical condition goes unreported and untreated. Meghan continues in the podcast, "I thought that every woman walking around was always in pain during and after sex. I asked the doctor if I could have sex and not feel a single bit of pain?” Meghan is one of those women whose sexual drive went for a toss after giving birth to a baby. To delve deeper into the agony of painful penetration, Midday.com reached out to By Dr Pratima Thamke, consultant obstetrician and gynaecologist, Motherhood Hospital, Kharghar and Dr Manish Machave, consulting obstetrician and gynaecologist, Ruby Hall Clinic, Pune. What is Vaginismus? Roughly, how many women are affected by this condition?Pratima: Vaginismus is the body's instinctive response to the fear of vaginal penetration. When penetration is attempted, vaginal muscles tend to automatically tighten. You have no say in the matter. Vaginismus can occur even if you have previously had painless penetrative intercourse. Vaginismus is more frequent than we think, and the numbers could be even higher than studies have revealed. Women are not usually at ease getting treatment for their illnesses. To compound problems, erroneous diagnoses are fairly prevalent. Manish: Vaginismus is when a tampon or a penis enters a woman's vagina, causing her vaginal muscles to contract or spasm. It could be mildly uncomfortable or very uncomfortable. What does one feel like when they undergo this condition?Pratima: For those who are unfamiliar with vaginismus symptoms, it is a penetrating disease and/or pain condition characterised by involuntary spasms happening in the vaginal muscles. Tightness, tension, discomfort, and difficulty being entered or probed are the end results. Fear of penetration is a natural reaction. Dr. Manoj Kutteri, medical director & CEO of Atmantan Wellness Centre shares the case study of a woman who acquired Vaginismus: A 28-year-old lady (name undisclosed at request) got admitted with a complaint of tightness in her vagina and pain during coitus. Over a period, she also developed fear of intercourse. These symptoms were noticed one month after her marriage. She consulted gynecologists initially, who diagnosed the condition as primary vaginismus. As per the advice of her gynac, she underwent hymenectomy but no improvement was noted. She also developed plenty of psychological symptoms including depression and sadness. There was no past history of any trauma or sexual abuse or earlier penetrative intercourse. She also had a normal menstrual history. When she came to us, she was reluctant to do any local examination. In the past, she was prescribed medications such as Escitalopram 10mg. After investigations, we scheduled counseling sessions for her with our life coach and also prescribed other treatments such as yoga stretches, Kegel exercises, and acupuncture. She was also asked to take hot and alternate sitz baths regularly at home. We also gave her meditation practices for proper sleep and relaxation. Sessions were conducted to balance the autonomic nervous system and thereby reduce involuntary contractions. The patient was counseled to become more aware of her body by looking in the mirror. In a matter of 6 months, her depression and mood changes were a lot better. Also, her vaginal contractions were minimal and occasional. How many types of vaginismus exist?Manish: There are two main types of vaginismus: PrimaryPrimary Vaginismus occurs when a woman experiences discomfort upon an attempt of insertion into her vagina, including a penis (referred to as penetrative intercourse). It’s referred to as lifelong vaginismus when she has never been able to get beyond the discomfort of penetration. SecondaryThis occurs when a woman previously experienced pain-free intercourse but finds it difficult or impossible after that. It’s also called acquired vaginismus. Pratima: Vaginismus is classified into three types: primary, secondary, and situational. Women majorly acquire global vaginismus after their first intercourse. It demonstrates that suffering was always present. Secondary vaginismus happens after a woman has had normal sexual intercourse. This can occur as a result of a specific event, such as an infection, menopause, or delivery. Situational vaginismus arises in specific circumstances such as inserting a tampon which may not be so painful, but penetration from the penis, which can be fairly painful. Who is at risk? What are the factors that make women prone to Vaginismus?Pratima: Vaginismus symptoms may occur when a person has sex for the first time in their late teens or early adulthood. The problem can also occur the first time a person attempts to insert a tampon or gets a pelvic analysis done in the office of a healthcare professional. Later in adulthood, some women acquire vaginismus. It can happen after several years of experiencing no discomfort too! Spasms or pain may occur whenever vaginal penetration occurs. You may also only experience them at particular times, such as during sex or pelvic examinations. Healthcare professionals are baffled as to why certain people have vaginismus. It can lead to physical, psychological, and sexual problems. Bladder infections, urinary tract infections, and yeast infections can aggravate vaginismus discomfort. The following factors may lead to vaginismus: 1. Anxiety 2. Vaginal rips 3. Undergoing surgery 4. Fear of sex or unpleasant sentiments about sex, maybe as a result of sexual abuse, rape, or trauma in the past What are the causes and symptoms of Vaginismus?Manish: Doctors don't know the exact cause of vaginismus. The fear of having sex or stress is usually linked to it. However, it's not often clear, though, which came first: the vaginismus or the anxiety. Some women display vaginismus in all situations and with all objects. Others only occasionally go through it. Two additional health problems that can make sex difficult are infections and dryness. It's crucial to visit a doctor to determine the cause. Pratima: Below mentioned are the symptoms of acquiring Vaginismus: 1. Dyspareunia, or painful sex, is a major indicator of vaginismus. The pain occurs during penetration only2. Intercourse feels scorching or like the penis is "hitting a wall"3. Stinging and burning sensation during intercourse4. Numerous vaginismus sufferers also experience pain during tampon insertion or pelvic checks5. Loss of libido and fear of intercourse Pratima recommends that if you have painful sex or experience pain while inserting a tampon, you must visit a doctor. How is the condition diagnosed?Manish: Your symptoms, medical history, and sexual history will reveal insights about the underlying condition. A pelvic examination is performed to check for any additional medical issues that might be painful. Before you can handle the exam, you might require some treatment. Your doctor will work as gently as slowly as possible while explaining every step they take. Pratima: Your doctor will inquire about your symptoms as well as your medical and sexual history. A pelvic exam can help rule out other issues as well as establish the existence of muscular spasms. To make the exam more comfortable for you, your physician may administer a topical numbing lotion to the exterior of the vagina before the exam. What are the treatments available to cure Vaginismus?Pratima: Vaginismus therapies aim to reduce the muscular response that causes them to tighten. Anxieties or concerns that lead to vaginismus are also addressed in treatments. Below mentioned are the treatments for Vaginismus: 1. Topical lidocaine or formulated creams may help relieve the discomfort associated with this illness2. Physical treatment for the pelvic floor: A physical therapist will teach you how to relax your pelvic floor muscles3. Therapy with vaginal dilators: Vaginal dilators are tube-shaped devices that come in a variety of diameters. Their main function is to stretch the vagina. Dilators are used by people with Vaginismus to become more comfortable with, and less sensitive to, vaginal penetration. To make insertion simpler, your provider may consider putting a topical numbing ointment on the exterior of the vagina beforehand.4. Cognitive behavioural therapy (CBT) teaches you how your beliefs influence your emotions and behaviours. It works well for anxiety, sadness, and post-traumatic stress disorder (PTSD).5. Sex therapy: Trained sex therapists work with individuals and couples to help them reclaim their sexual enjoyment. Manish: Women with Vaginismus can control and relax their vaginal muscles using at-home exercises. The purpose of this gradual desensitisation procedure is to acclimatise oneself to insertion. 1. Start by using the same muscles that you use to stop the flow of pee during Kegel exercises2. Squeeze the muscles3. Hold them for 2 to 10 seconds4. Relax the muscles5. Do about 20 Kegels at a time Throughout the day, you are free to practise them as frequently as you like. For females with vaginismus associated with fear or anxiety, therapy often helps. What are the myths around vaginismus?Pratima: There are a variety of myths associated with Vaginismus: 1. Vaginismus will simply disappear without therapyThis misconception discourages women from getting help. Remember that spasms are involuntary and that a woman has no control over them. This type of spasm might be caused by psychological or physiological factors. 2. Vaginismus is a condition that affects women whose partners are well endowedNo, having a physically attractive spouse has nothing to do with your vaginismus problems. The vaginal muscles constrict, leaving little room for penetration, which is especially problematic if your partner has a larger shaft size. 3. Pain is typical during sexWe desire pleasure from sex rather than suffering. Sex is not intended to be painful. It's one of the few things in life that should always feel pleasant. So, don't fall for this misconception. If you believe you are suffering from this condition and that no amount of foreplay or relaxation is assisting you in consummating your relationship, reach out to a sexologist. Why is painful sex normalised for women?Pratima: Vaginismus carries a lot of stigmas because it is considered a delicate subject. Painful sex for women is becoming more common not only in India but across the world. Women are socialised to believe that they will grow out of unpleasant sex. Women are secretive about their sexual issues. In most circumstances, the spouse is unconcerned about his partner's agony or anguish. Furthermore, it is widely assumed that the male counterpart should be pleased in terms of pleasure. How can we create awareness about this condition?Manish: Through discourse and consultation, more awareness can be created on Vaginismus: Healthy discussion based on sexual conditionsOne of the main causes of the lack of understanding regarding vaginismus is the sociocultural normalisation of pain in females during sexual activity. We carry several misunderstandings about sex, and that is the fundamental reason for a dearth of thorough sexual education. Even the discussion of sexuality is frowned upon in our society because of sex. Any person, regardless of gender, has to be made aware of and exposed to sex education. A key step that should be made to raise knowledge of sex and related conditions like vaginismus is sex education in schools. Consultation and treatment Vaginismus has been successfully treated with counselling. It entails knowing more about the anatomy of the human body and the changes that take place during sexual activity. Additionally, it could aid in healing from any emotional trauma that might be producing vaginismus. Pratima: Although vaginismus is curable, those who are unaware of the problem are unaware that it is treated in the same way that any other medical issue is. In our nation, a lack of public understanding about vaginismus, along with shame and fear of social judgement, makes it difficult for people to address it among themselves or with a doctor. Sex education in schools is an important step towards raising understanding about sex and associated problems such as vaginismus. We must commit to being more honest about our bodies and sexual experiences so that individuals do not suffer alone in silence, experiencing the agony and anguish of disorders such as vaginismus. The discussion of sexuality can be solved by mainstreaming it.Also read: Itch, burn and scratch on your lady bits? Here is all you need to know about candida infection
26 May,2023 02:24 PM IST | Mumbai | Ainie RizviTaking care of your eyes is very important because it is exposed to many different kinds of particles and is prone to get damaged, if we don't take care of it. It's crucial to take care of your eyes as well as your skin as summer approaches. Due to their sensitivity, eyes can develop a number of disorders from prolonged exposure to the sun, dust, and pollution. Numerous eye issues, including corneal burns, retinal damage, chemical conjunctivitis, and corneal infections, are known to be brought on by hot weather, excessive UV exposure, and chlorinated water. According to Dr. Vandana Jain, regional head - Clinical Services, Dr Agarwals Eye Hospital, Vashi, Mumbai, "Summer is the time when we enjoy the outdoors, but we often forget to take care of our eyes. Summers can be very challenging for our eyes, as excessive exposure to UV rays can cause cornea burns, retinal damage, and other eye problems. Also, spending too much time in air-conditioned environments can cause eye dryness, while chlorinated water in pools can lead to chemical conjunctivitis and corneal infections. Moreover, the swinging temperature during summers can cause viral and allergic conjunctivitis, leading to eye discomfort and irritation. Therefore, it's essential to take necessary precautions to protect your eyes from these potential threats during summers. Dr Jain suggests the following eye care tips to protect your eyes during summers: Wear larger sunglasses with 100 per cent UV protection: Invest in sunglasses that provide full protection against harmful UV rays. Wraparound frames are the best as they give protection even from the sides. Use wide-brimmed hat: In addition to sunglasses, a wide-brimmed hat will give you additional protection from the sun. Stay hydrated: Drink at least two liters of water to prevent your skin and eyes from getting dehydrated. Apply sunscreen carefully: While applying sunscreen, ensure that it does not get into your eyes as it can cause discomfort. Avoid mid-day Sun: The sun is at its strongest between 11 am to 3 pm, and it's best to stay indoors during these hours. If you must go out, don't forget to wear sunglasses and a hat. Protect your eyes in the pool: Chlorinated water can irritate your eyes. Wear swimming goggles every time you jump into the pool and wash your eyes with fresh clean water after swimming. Use lubricating eye drops: The increased use of air conditioning can cause dryness in your eyes. Use preservative-free eye drops to give comfort to your eyes. Wear protective eye gear: During outdoor activities, always wear protective eye gear to prevent eye injuries from flying debris. Dr Vandana adds, "These simple eye care tips will help you enjoy summers without any eye problems. Remember, prevention is better than cure, therefore, scheduling regular eye check-ups to detect and treat eye problems early is very important. Also, people should avoid smoking, as it can increase the risk of various eye problems, including cataracts and macular degeneration. So, this summer, protect your eyes and enjoy the outdoors with caution.Also Read: Mumbai experts explain why you should be concerned about glaucoma and the need for regular eye checkups This story has been sourced from a third party syndicated feed, agencies. Mid-day accepts no responsibility or liability for its dependability, trustworthiness, reliability and data of the text. Mid-day management/mid-day.com reserves the sole right to alter, delete or remove (without notice) the content in its absolute discretion for any reason whatsoever
26 May,2023 01:31 PM IST | New Delhi | IANS
Our bodies undergo constant scrutiny through a strict lens. To top it off, we compare our assets with figures who choose knives to attain sculpted beauty standards. Supermodels and actors like Angelina Jolie, Isabella Hadid, Kylie Jenner, Lady Gaga and many more have altered their appearances to submit to the ever-growing pressure on looks. With reach of millions, these celebrities have managed to infiltrate young minds and create a rise in demand for dermal fillers amongst Gen Z and millennials. In the initial days, the most common filler procedure sought by Gen Z was lips. However, today, there has been a significant rise in the number of cheek and chin fillers. This rise in demand for fillers and facial contours amongst Indian teens can be attributed not only to Western influences but Bollywood and television celebrities equally. Mumbai-based cosmetic dermatologist, Dr. Rashmi Shetty from Ra Skin & Aesthetics feels that it is dispiriting to see teens changing their facial contour to look more like Western influencers. According to her, Indian teens have beautiful, unique faces with small chins. Be it in pictures of Goddesses at home or on sculptures in various temples. Ancient Indian description of beauty is always depicted with large eyes, a round face, and a small chin. Can you imagine what our world would look like if there are no ethnic differences and we all begin to look alike? The rise of sculpted beauty standards among Gen ZWith sculpted looks hijacking universal beauty standards, Gen Z and millennials are seeking higher cheekbones, hollow mid-cheeks and a longer chin. Not only does that take away from their ethnic beauty, but also makes them look more mature and older than their true age. Lip fillers do not change the way they look, but cheek and chin fillers are something teens need to put a hold on, says Shetty. It is often seen in TV shows that actors who are meant to play teens, in reality, are not teens. Instead, they might be in their mid to late 20s representing teens on television soaps. Often young Indian audience looks up to these actors and begins to adopt this perception as the newly accepted standard. They fall for a more chiseled and mature look, which, in Shetty’s opinion, needs to be addressed. Once in a while, Shetty receives mothers who approach her clinic with teen kids claiming that they would like to consider fillers in their lips, chin and cheeks. “However, what these mothers request me to do is advise their teens against it. For a while, I used to put my foot down and just say no. But teens are known to want what they want and if not me, they would seek it elsewhere which has led me to spend more time correcting them. Hence, I make it a point to spend more time in consultation, educating them on the role of the filler. I try to highlight those features that would change and those that wouldn’t and which structures would be slightly enhanced.” The purpose of facial fillers and contoursSo, what are fillers? They are gel-like substances, mostly made up of Hyaluronic acid that are injected below the skin for enhancing facial contours, restoring volume, smoothening lines and softening creases. While fillers are commonly known as “wrinkle fillers”, there are so many more functions associated with them: 1. Smoothening out lines around the nose and mouth2. Enhancing and restoring volume in cheeks3. Diminishing vertical lip lines4. Plumping the lips5. Improving symmetry among facial features Fillers can be classified into 4 broad categories:1. Hyaluronic acid (HA) which is naturally present in the skin. It provides volume and keeps the skin hydrated and supple. Restylane and Juvederm are common HA fillers.2. Calcium Hydroxylapatite (CaHA) consists of a substance that is present in our bones. These are generally used for deeper wrinkles among adults and the older generation.3. Poly-L-lactic Acid (PLLA) helps the body create its own collagen. These typically work to smoothen deep wrinkles.4. Polymethylmethacrylate (PMMA) comprises collagen in the form of small balls which stay under the skin. They provide volume and keep the skin firm. Rundown of a facial filler procedureThe filler one seeks depends on individual purpose and needs. One could seek it for flattened lips, or to elongate a round chin or to provide life to shrunken cheeks. Depending upon the need, each filler is then uniquely formulated to carry a certain texture, density, and depth. When injecting a filler, a numbing cream is usually applied to the area which makes it a painless process. Once the filler is injected, post-care is subjected to the patient on the basis of the procedure they sought. Some might experience a bruising or slight redness which is normal and usually goes away within a week’s time. However, in such a case, one needs to reach out to their provider who can recommend rescue creams to treat the same. The results of fillers emerge almost instantly after the procedure is concluded. There have been times when Shetty has completed fillers on one side of the face and shown the patients the difference in a mirror at that moment. The effect could last either for months or even years. Necessary precautions while choosing fillersThe only thing to keep in mind while considering fillers is your purpose for investing in them. Fillers are usually considered by women hitting their 30s or 40s to take care of their aging skin. When one is younger, their face is rounder and chubbier, giving them a youthful demeanour. Shetty shares that people should enjoy their natural, youthful skin while it lasts rather than playing around with it too early. There is nothing as a recovery period from a filler. Fillers have been done on patients who have headed to shoots or look tests right after. Very rarely there is a need for a recovery period if the filler is done well. In the case of lip fillers, there might be slight swelling for a couple of hours which is also extremely rare. If the work is more elaborate, then there might be a light bruise that appears 2 days later and usually fades away within a week. Sometimes complications can arise while chasing a filler procedure. This happens when the wrong filler is injected or the right injecting technique is not applied. It can also happen if the right plane to inject is not chosen and things go haywire. Therefore, it is important to choose your expert or doctor wisely. What are the common myths about fillers?A common myth about facial fillers is that they don’t look natural. If done with the right technique, facial fillers can yield aesthetic results and rejuvenate the skin’s natural vitality. Another myth circling around fillers is that they need regular touch-ups or that you need to keep investing in them once you do it, which is not correct. If placed right, it anchors your skin and tissues, thus helping you age gracefully. Another myth based on fillers is that it is an easy procedure or it is just the poke of a needle. The truth is that it is quite complex and can only be administered by a professional expert. Should Gen Z embark on changing their facial features?Shetty does not recommend fillers for Gen Z. “Rather than preparing them mentally to embark on this change, we must work towards preparing them to accept themselves for the way they are.” We inherit our looks from our parents which is a sign that we belong. Why should one change that to look like someone they're not? However, if there is a need for an enhancement, then one must consult with the right doctor about what they need, what is their goal and if there is a particular part of the face that genetically does not age gracefully, etc. These are the right kind of questions that should be addressed with a cosmetologist. Is less more? Do all fillers need touch-ups?Less is definitely more in terms of fillers. Shetty has had patients who have achieved desired results from their fillers and haven’t felt a need to re-touch them in over 5 years. This is because when one engages in too many fillers, they start to become prominent. Recent research has also suggested that a patient who underwent a filler procedure carried on for 22 years without a touch-up or any more fillers. Thus, fillers can last forever. Also Read: An expert guide to reverse grey hair with natural remedies
26 May,2023 12:00 PM IST | Mumbai | Ainie RizviA team of researchers said that heavy drinkers could be putting themselves at risk of muscle loss and frailty in later life, suggesting another reason to cut back on booze, a new study has shown. According to the study by the UK-based University of East Anglia, people with the least amount of muscle were drinking 10 units or more per day - roughly a bottle of wine. Researchers said people in their 50s and 60s are more prone to the risk of muscle loss. "Losing muscle as we age leads to problems with weakness and frailty in later life," said Prof Ailsa Welch from UEA's Norwich Medical School. The researchers examined data from the UK Biobank, a large-scale database of anonymised lifestyle and health information from half a million people in the country. They looked at data for nearly 200,000 people aged between 37 and 73 years, the study mentioned. The researchers studied how much alcohol people were drinking and compared it with how much muscle they had, according to their body size. They also considered how much protein they consumed, their levels of physical activity, and other factors that could influence how much muscle they had. "Most of the people were in their 50s and 60s. We found that those who drank a lot of alcohol had a lower amount of skeletal muscle compared to people who drank less after we took into account their body sizes and other factors," said Dr Jane Skinner from UEA's Norwich Medical School. According to the study, drinking alcohol became a problem when people were drinking 10 or more units a day, equivalent to a bottle of wine or four or five pints. "Alcohol consumption and muscle mass were measured cross-sectionally - in people at the same time - so we can't be sure of a causal link," Skinner said. According to Prof Welch said, the study shows that alcohol may have harmful effects on muscle mass at higher levels of consumption. "We know that losing muscle as we age leads to problems with weakness and frailty, so this suggests another reason to avoid drinking high amounts of alcohol routinely in middle and early older age," she added. Also Read: Gen Z Beauty Edit: A guide on how dermal fillers and facial contours work This story has been sourced from a third party syndicated feed, agencies. Mid-day accepts no responsibility or liability for its dependability, trustworthiness, reliability and data of the text. Mid-day management/mid-day.com reserves the sole right to alter, delete or remove (without notice) the content in its absolute discretion for any reason whatsoever
26 May,2023 11:01 AM IST | London | IANSKnowingly or unknowingly, simple practices and techniques go a long way in one's effort to lose weight. This said the choice of plate size can have an impact on your meal intake and weight loss efforts. Dr Rohini Patil, MBBS and Certified Nutritionist shares some pointers highlighting the difference it makes as big vs small plates with the benefits of small plate meals: Perception of Portion Size: When you use a smaller plate, the same amount of food occupies a larger portion of the plate's surface area. This creates a visual illusion that the portion is larger than it is. Your brain interprets this as a more substantial meal, leading to feelings of satisfaction and fullness. By perceiving your meal as larger, you're less likely to feel deprived and are more likely to be satisfied with a smaller amount of food, ultimately supporting your weight loss efforts. Controlled Portion Sizes: Using a smaller plate naturally limits the amount of food you can serve yourself. The physical constraint of a smaller plate acts as a built-in portion control tool. It visually indicates how much food you should consume, making it easier to moderate your intake. This helps you create a calorie deficit necessary for weight loss, as you're more mindful of the portion sizes and less likely to overindulge. Mindful Eating: When you choose a smaller plate, you're encouraged to eat more mindfully. With a smaller portion in front of you, you're likely to slow down and pay closer attention to each bite. This allows you to savour your food's flavours, textures, and aromas. Mindful eating helps you tune into your body's hunger and fullness cues, promoting a greater sense of satisfaction. By being present and attentive while eating, you're less likely to overeat and more likely to make healthier choices. Calorie Reduction: Research consistently demonstrates that using smaller plates can lead to a reduction in calorie intake. When you downsize your plate, you automatically reduce the amount of food you serve yourself. This reduction in portion size directly translates into a decrease in calorie consumption. Over time, this calorie reduction can contribute to weight loss or weight maintenance, as you consistently consume fewer calories than you would with larger plates. Psychological Satisfaction: Despite the smaller portion size, using a smaller plate can still provide psychological satisfaction. The visual perception of a full plate, even with a reduced amount of food, can trick your brain into feeling satisfied. This helps overcome the psychological aspect of feeling deprived when reducing portion sizes. The satisfaction derived from seeing a full plate can contribute to a positive mindset and help you adhere to your weight loss goals without sacrificing enjoyment. Sustainable Eating Habits: Incorporating smaller plates into your eating habits promotes long-term behaviour changes. By consistently using smaller plates, you train your brain to recognise appropriate portion sizes. This re-education process helps reshape your relationship with food, making it easier to maintain a healthy weight. Smaller plates encourage portion control and discourage overeating, leading to sustainable and healthier eating habits. Environment and Plate Size: The size of your plate influences your perception and consumption not only through visual cues but also by affecting the overall environment. When you use smaller plates, you're more likely to arrange your food in a visually appealing way, creating a fuller-looking plate. This arrangement can enhance the sensory experience of your meal and contribute to a greater feeling of satisfaction. Social Influence: Using smaller plates can positively influence others around you. When you serve meals on smaller plates during social gatherings, it normalises portion control and promotes healthier eating habits. It encourages everyone to be more mindful of their portions and can support a collective effort toward weight management and overall well-being. Plate Colour and Contrast: Along with plate size, the colour and contrast of your plate can also influence your eating behaviour. Research suggests that using plates with high colour contrast to the food, such as white plates with colourful vegetables, can enhance portion perception and increase the satisfaction derived from the meal. Visual Representation of Progress: Using a smaller plate can serve as a visual representation of your progress toward healthier eating habits and weight loss. As you transition from larger plates to smaller ones, you can physically see the reduction in portion sizes. This visual reminder reinforces your commitment to portion control and encourages you to continue making mindful choices, ultimately supporting your weight loss journey. Increased Awareness of Satiation Point: By using a smaller plate, you become more attuned to your body's satiation point. As you consume your meal, you pay closer attention to your feelings of fullness and satisfaction. This heightened awareness allows you to stop eating when you genuinely feel satisfied, rather than mindlessly finishing everything on your plate. Recognising your satiation point promotes self-regulation of food intake and prevents unnecessary overeating. Enhanced Nutrient Density: Smaller plates encourage you to focus on nutrient-dense foods. With limited space on the plate, you prioritise filling it with nutrient-rich options such as vegetables, lean proteins, and whole grains. By choosing these foods and reducing the portion sizes of calorie-dense options, you optimize the nutritional quality of your meals. This shift toward a nutrient-dense plate supports your overall health and weight management goals. Portion Size Consistency: Using smaller plates promotes consistency in portion sizes. When you consistently serve your meals on smaller plates, it becomes a habitual practice. This helps train your brain to recognise appropriate portion sizes, even when you're not using a smaller plate. You develop a better sense of portion control and are more likely to make balanced choices when eating from different-sized plates or in social settings. Improved Digestion and Satisfaction: Opting for a smaller plate can have a positive impact on digestion and overall satisfaction after a meal. When you consume a smaller portion, your body can digest the food more efficiently. This can result in a greater sense of comfort and reduced bloating. Additionally, feeling satisfied with a smaller portion supports positive psychological well-being and can help you maintain a consistent and sustainable approach to your weight loss journey. Remember, plate size is just one factor in managing your weight. It's essential to focus on the overall quality of your diet, including nutrient-dense foods, regular physical activity, and a balanced lifestyle to achieve sustainable weight loss and overall well-being. Also Read: An expert guide to reverse grey hair with natural remedies This story has been sourced from a third party syndicated feed, agencies. Mid-day accepts no responsibility or liability for its dependability, trustworthiness, reliability and data of the text. Mid-day management/mid-day.com reserves the sole right to alter, delete or remove (without notice) the content in its absolute discretion for any reason whatsoever
26 May,2023 10:57 AM IST | New Delhi | IANSADVERTISEMENT
