The Journal of Health & Happiness

Flu shot may cut the risk of heart attack by 50%

The Journal of Autumn 2012

HEALTH &

HAPPINESS Healthy Diwali Let's live 100 seasons...

For better grades

go to bed early 850,000 people in the

UK do not know they have Type2 diabetes

An apple a day keeps the bad cholesterol away Prolonged sitting is a big health hazard

How to improve memory

C O N T E N T S Autumn 2012, Issue 8

4 - For better grades: Go to bed early

5 - Healthy Diwali

6 - Flu vaccine can halve the heart

attack risk

7 - Type 2 diabetes among Asians and

Afro-Caribbeans

8 - An apple a day keeps the bad

cholesterol away

9 - Ban under-3 kids from watching TV

10 - How to live for 100 years

11 - Memory Tips to help forgetfulness

12 - Our diet is killing us

13 - Parental bonding for a happy child

15 - Southall Health & Happiness show

16 - Have your say on Hounslow's Health &

wellbeing strategy

17 - Atul Kochchar's Health & Happiness

recipe

18 - How to make fresh mint tea

How to get in touch

Editor: [email protected] Advertising enquiries: [email protected] Subscription enquiries:

[email protected]

Tel: 07850 374 595

Website: www.ajivan.com

The Journal of Health & Happiness is a publication of Ajivan: The Society for Health & Happiness, a voluntary group dedicated to spreading the message of positive health and wellbeing. Disclaimer: The information available in this magazine is for general awareness only. It is NOT a substitute for the knowledge and judgment of qualified medical experts. We make no warranty as to the accuracy, reliability or completeness of this information. Should you have any health or medical condition, you are strongly advised to consult a qualified physician or other health care professional. Views expressed by our contributors are their own and we take no responsibility for their views.

14 November World Diabetes Day

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Type 2 diabetes is a long-term

condition that affects approximately

3.7 million people in the UK. In

total, an estimated £11.9 billion is

spent each year on treating type 2

diabetes and its complications.

A new study suggests that half of

all people of South Asian, African

and Afro-Caribbean descent will develop diabetes by the age

of 80. And yet 850,000 people in the UK do not know they

have type 2 diabetes. Symptoms of type 2 diabetes often come

on gradually and can be quite vague at first. Many people have

diabetes for a long period of time before their diagnosis is

made. This stage is called pre-diabetes. Watch out for the

symptoms such as frequent urination, tiredness or lack of

energy, weight loss and excessive thirst.

If managed wisely a person with type 2 diabetes can lead a

normal life. They will have to take a balanced diet and

carefully manage their calorie intake. Thirty minutes of daily

exercise can considerably reduce your risk of type 2 diabetes.

Funding this high quality publication is a difficult task and

we need to explore innovative fund-raising ideas. We have

instituted a Community Health Champion Award for

people who would like to sponsor at least 1,000 copies of this

magazine. Our latest Community Health Champion is Mr

Yash Batra of Ginni's. Could you follow his example.

Vijay Rana

Editor, The Journal of Health & Happiness

SMILE To reduce stress and

to help your heart

Researchers often class smiles as being of two types: standard smiles, where only the mouth shapes the smile, and genuine or Duchenne smiles, where the muscles around the mouth and the eyes shape the smile. (The latter was named after Guillaume-Benjamin Duchenne, who used electrophysiology to show how truly happy smiles also use the muscles around the eyes). Holding a smile on one's face during periods of stress may help the heart, suggests a new study. The study is the work of psychological scientists Tara Kraft and Sarah Pressman of the University of Kansas who invited 169 volunteers to undergo an experiment in two stages: training and testing. In the training stage, the researchers taught the volunteers how to either hold their faces in a neutral expression, hold a standard smile, or hold a Duchenne smile. They also got some of the volunteers to hold their face in a forced smile by holding chopsticks in their mouths. The researchers monitored the participants' heart rates as they performed their various tasks. They found the participants who were instructed to smile, and in particular those whose faces expressed genuine or Duchenne smiles, had lower heart rates after recovery from the stress activities than the ones who held their faces in neutral expressions. Even the volunteers who held chopsticks in their mouths, that forced the muscles to express a smile (but they had not explicitly been instructed to smile), had lower recovery heart rates compared to the ones who held neutral facial expressions.

For better grades: Go to bed early Teenagers who stay up late at night cramming are

more likely to have academic problems the

following day — doing poorly on the test they

studied for — finds a new study.

"If you’re really sacrificing your sleep for that

cramming, it’s not going to be as effective as you

think, and it may actually be counterproductive,”

says the study leader Andrew J. Fuligni, professor

of psychiatry and bio-behavioural sciences at the

University of California, Los Angeles (UCLA).

The study involved 535 students from Los Angeles

high schools. For 14 days during each of three

school years — 9th, 10th and 12th grades — the

participants kept diaries tracking the amount of

time they spent studying, how much they slept at

night and whether or not they experienced academic

problems the next day, such as not understanding

something taught in class or doing poorly on a test,

quiz or homework.

The data showed that kids who didn’t get enough

sleep were not only more likely to have problems

understanding during class, a result the researchers

had expected, but they were also more likely to do

badly on tests, quizzes and homework — the very

outcome the students were staying up late to avoid.

4 THE JOURNAL OF HEALTH & HAPPINESS

Healthy Diwali Diwali is a very special day for millions of Indians

living all over the world and no Diwali celebration is

complete without the platefuls of burfi, besan, laddoo,

halwa etc. The vast array of traditional sweets means

the festival of lights might almost be called the

festival of mithai!

Is there such a thing as Healthy Diwali? This

depends on

who is

answering

your question.

Nani /daddima

and the

dietician are

probably not

going to agree

over this. If

you’re

watching your

weight, are

diabetic or

have heart

disease, then

ghee and sugar

laden mithai

and salt heavy

snacks are not

the best option. But this doesn’t mean you have to

suffer and forgo the fun. Just follow these simple tips

for a healthy Diwali.

Plan ahead: Many people don’t just celebrate on

Diwali itself, but the celebrations may continue for

many days. Set yourself realistic targets for the festive

period, such as keeping your weight stable or not

gaining more than 2lbs.

Limit the indulgence: Do not feel you have to

finish off all the leftover sweets and chocolates that

have been given to you by friends and family!

Nuts, dry fruits or a fruit basket: Ask friends

and family not to buy you mithai as their Diwali

greeting. Suggest a range of alternative gifts such as

nuts, dried fruit or a fruit basket, perfumed candles,

floating rangoli or pooja thali.

Moderation mantra: Have mithai and snacks in

small amounts. Eat slowly and drink a glass of water

before a festive meal to help start that feeling of

fullness.

Low fat ingredients and natural sweeteners: If you are making mithai yourself, use low fat

ingredients like lower fat milks and other dairy

products. Use natural sweeteners like dried fruit and

dates to make the sweets.

Healthier options: If you are hosting the Diwali

celebration why not include healthier options of

traditional dishes such as baked samosas or pani puri ?

Or impress your guests with a selection of salads such

as avocado salad, Indian salad, and other heart healthy

dishes such as soya

cocktail sticks,

dahivada, dhokri,

muttar paneer made

with tofu. Instead of

using fried

ingredients to make

chevda use roasted

shelled peanuts,

lower fat crisps, or

cornflakes, roasted

chick peas and

spices. If you are

having fizzy drinks

choose sugar free or

diet varieties. Be

aware that alcohol is

high in calories and is

also an appetite

stimulant, so can lead

to overeating.

More exercise: Fit in extra physical activity during

these celebrations. Why not join in the garba and

bhangra moves at the Diwali party? Great for burning

those extra calories.

Food plays an essential part in Diwali celebrations

so go ahead and enjoy yourself with family and

friends keeping the above tips in mind. Wish you a

very happy and healthy Diwali!

You can find some of these recipes in the

BHF ‘Healthy meals, healthy heart’ recipe book

to order your free recipe book just call the

British Heart Foundation orderline on 0870 600

6566 or email [email protected]. For more information on cholesterol management

go to www.heartuk.org.uk. You can also call the

helpline on 0845 4505988 Mon to Fri 10-3 p.m.

To speak to a dietetic advisor in Hindi, Urdu or

Punjabi you can call Baldeesh Rai RD on Fridays 10-

3. To talk about any issues relating to diabetes and

heart disease call the British Heart Foundation, Heart

Helpline on 0300 330 3311.

5 THE JOURNAL OF HEALTH & HAPPINESS

Our Heartstart Class

Flu vaccine may reduce the risk of

heart attack and stroke by 50% Two studies presented at the 2012 Canadian

Cardiovascular Congress have found that the influenza

vaccine could be an important treatment for maintaining

heart health and warding off cardiovascular events like

strokes and heart attacks.

The flu vaccine provided an approximate 50 per cent

reduction in the risk of a major cardiac event (heart attack,

stroke, or cardiac death) compared with placebo after one

year of follow-up. A similar trend was seen for the flu

vaccine reducing death from any cause (approximately 40

per cent).

Dr. Jacob Udell, a cardiologist at Women's College

Hospital and the University of Toronto, and his team from

the TIMI Study Group and Network for Innovation in

Clinical Research looked at published clinical trials on

this subject, dating back to the 1960s.

The combined studies examined a total of 3,227

patients. Half of the participants were randomly assigned

to receive flu vaccine and the other half received a

placebo vaccine.

Dr. Udell says these results provide support for current

guideline recommendations for influenza vaccination of

individuals with a prior heart attack, but for a different

reason than simply reducing flu risk.

This research could also boost use of the vaccine,

which Udell believes is still woefully low. "The use of the

vaccine is still much too low, less than 50 per cent of the

general population; it's even poorly used among health

care workers," he says. "Imagine if this vaccine could also

be a proven way to prevent heart disease."

Who should have the flu vaccination? NHS in the UK suggests that you are eligible to

receive a free flu vaccine if you:

are 65 years of age or over (including those who

will be 65 by March 31 2013)

are pregnant (including women who become

pregnant during the flu season)

have a certain medical condition (see below)

are living in a long-stay residential care home or

other long-stay care facility (not including

prisons, young offender institutions or university

halls of residence)

are in receipt of a carer's allowance, or are the

main carer for an elderly or disabled person

whose welfare may be at risk if you fall ill

are a healthcare worker with direct patient contact

or a social care worker.

The four common symptoms are:

■ Being thirsty a lot of the time ■ Passing large amounts of urine ■ Tiredness and lack of energy ■ Weight loss

Half of all South Asians & Afro-Caribbeans will develop type 2 diabetes by the age of 80 Half of all people of South Asian, African and Afro-

Caribbean descent will develop diabetes by the age of 80,

according to a new study. The study is the first to reveal

the full extent of ethnic differences in the risk of

developing type 2 diabetes..

The findings come from the Southall and Brent

Revisited (SABRE) study, one of the largest and longest

running tri-ethnic study in the UK was

funded by the Wellcome Trust and

British Heart Foundation. The study

published in the journal Diabetes

Care, has followed nearly 5000

middle-aged Londoners of European,

South Asian, African and African

Caribbean descent for over 20 years.

Type 2 diabetes is a long-term

condition that affects approximately

3.7 million people in the UK. In total,

an estimated £11.9 billion is spent

each year on treating type 2 diabetes

and its complications.

It has been known for some time that people of South

Asian, African and African Caribbean descent are at

increased risk of developing diabetes in mid-life, but it is

not known why this is or whether this extra risk

continues as people get older.

By tracking the development of diabetes in the

SABRE, researchers led by Professor Nish Chaturvedi,

from the National Heart and Lung Institute (NHLI) at

Imperial College London, have revealed that by age 80,

twice as many British South Asian, African and African

Caribbean men and women had developed diabetes

compared with Europeans of the same age.

The study looked at individuals who did not already

have type 2 diabetes at the start of the study, which began

following participants aged 40 to 69 from 1988 onwards,

and recorded those that developed the disease. The team

found that while African, African Caribbeans and

Europeans tend to be diagnosed at around the same age,

66-67 years, South Asian men were 5 years younger on

average when diagnosed with diabetes, meaning that

they are at even greater risk of

complications.

Risk factors Family history of diabetes is known to

be an important risk factor for all ethnic

groups. However, even though over half

of South Asian, African and African

Caribbean men and one third of women

had a family history of diabetes, this did

not explain the extra risk over their

European counterparts.

Increase in insulin resistance also

causes the onset of type 2 diabetes. In this case the body

becomes insensitive to the effects of insulin on glucose

metabolism, resulting in high circulating glucose.

Weight gain and obesity are known factors that can

underlie increases in insulin resistance.

Carrying fat around the trunk or middle of the body in mid-life together with increased resistance to the

effects of insulin explained why South Asian, African

and African Caribbean women are more at risk of

developing diabetes than British European women.

However, this explained only part of the increased risk

in South Asian, African and African Caribbean men,

suggesting that other factors that are as yet unknown may

also play a part.

850,000 people do not know they have type 2 diabetes Diabetes UK has warned that the number of people with

diabetes is expected to reach 4.4

million by 2020. The charity said

that at present around 3.7 million

people in Britain have diabetes,

including an estimated 850,000

people who have Type 2 diabetes

but do not know it.

The symptoms of type 2

diabetes often come on gradually

and can be quite vague at first. Many people have

diabetes for a long period of time before their diagnosis

is made.

The reason why one makes a lot of urine and becomes

thirsty is because glucose leaks into their urine which

pulls out extra water through the

kidneys.

As the symptoms may develop

gradually, one can become used

to being thirsty and tired and

may not recognise the onset of

diabetes. Some people also

develop blurred vision and

frequent infections, such as

recurring thrush. However, some people with type 2

diabetes do not have any symptoms if the blood glucose

level is not too high.

7 THE JOURNAL OF HEALTH & HAPPINESS

What is

Mindfulness

Mindfulness exercises or

mindfulness-based cognitive therapy

(MBCT) are ways of paying attention

to the present moment, using

techniques like meditation, breathing

and yoga. Mindfulness training helps

us become more aware of our thoughts

and feelings so that instead of being

overwhelmed by them, we are better

able to manage them.

MBCT is recommended by the

National Institute for Clinical

Excellence (NICE) for the prevention

of relapse in recurrent depression. It

combines mindfulness techniques like

meditation, breathing exercises and

stretching with elements from

cognitive behaviour therapy (CBT) to

help break the negative thought

patterns that are characteristic of

recurrent depression.

Evidence

Mindfulness meditation has been

shown to have an affect on the

working of the brain and even its

structure. People undertaking

mindfulness training have shown

increased activity in the area of the

brain associated with positive emotion

– the pre-frontal cortex – which is

generally less active in people who are

depressed.

More than 100 studies have shown

changes in brain wave activity during

meditation and researchers have found

that areas of the brain linked to

emotional regulation are larger in

people who have meditated regularly

for five years.

Research shows that Mindfulness

can help with: * recurrent depression

* anxiety disorders * addictive

behaviour * stress * chronic pain *

chronic fatigue syndrome * insomnia *

plus more mental and physical

problems.

There is growing evidence that

Mindfulness in the workplace can

improve productivity and decrease

sickness absence, and employers are

increasingly looking to benefit from its

effect on workplace wellbeing.

Prolonged sitting is a health hazard.

Don’t do sitting what you can do

standing or walking.

An a day keeps the bad cholesterol away A new study of middle-aged adults has found that eating one apple a day

could stop the hardening of the arteries by up to forty percent. Scientists at

Ohio State University have found that apples could reduce the blood levels

of iodized LDL ("bad" cholesterol).

This study, published in Journal of Functional Foods, enlisted

nonsmoking, healthy adults between the ages of 40 and 60 who had a

history of apple consumption that was less than twice a month, and also did

not take plant-based concentrates or supplements with polyphenols.

In total, 16 participants ate one Red or Golden Delicious apple from a

grocery store daily for four weeks; 17 took a pill containing 194 milligrams

of polyphenols daily for four weeks; and 18 took placebos. In those taking

the placebo, there was no beneficial result on oxidized LDLs.

Lead researcher Robert DiSilvestro, professor of human nutrition at Ohio

State University and a researcher at the university's Ohio Agricultural

Research and Development Centre explains, "When LDL becomes

oxidized, it takes on a form that begins atherosclerosis, or hardening of the

arteries. We got a tremendous effect against LDL being oxidized with just

one apple a day for four weeks."

DiSilvestro noted that apple consumption was much more effective at

decreasing oxidized LDL than any other antioxidant-rich food, including

tomato extract, green tea and curcumin.

Apples have been previously seen to lower LDL cholesterol levels,

especially in women. Researchers from Florida State University reported in

April 2012 that older women who ate apples everyday experienced a 23%

reduction in LDL cholesterol within six months.

Combing the records of more than 120,000 people, American Cancer

Society researchers found that women who sat more than six hours a day

were at a 37 percent increased risk of an early death, compared to women

who sat less than three hours. And a 2010 study led by the University of

South Carolina's Arnold School of Public Health showed that men who

reported more than 23 hours a week of sedentary activity had a 64 percent

greater risk of dying from heart disease than those who reported less than

11 hours per week.

Being sedentary for hours at a time increases the risk of diabetes, heart

disease and premature death.

So leave your chair now and walk around.

8 THE JOURNAL OF HEALTH & HAPPINESS

Ban under threes from

watching TV Doctors and government health officials should set limits,

as they do for alcohol, on the amount of time children

spend watching screens – and under-threes should be kept

away from the television altogether. In a review of the

available evidence, published in the Archives of Disease

in Childhood, Dr Sigman says a child born today will have

spent a full year glued to

screens by the time they

reach the age of seven. The

critical time for brain growth

is the first three years of life,

he says. That is when babies

and small children need to

interact with their parents,

eye to eye, and not with a

screen.

The average 10-year-old

has access to five different screens at home, he says. And

some are becoming addicted to them or depressed as a

result, he warns. He adds: "In addition to the main family

television, for example, many very young children have

their own bedroom TV along with portable hand-held

computer game consoles (eg, Nintendo, Playstation,

Xbox), smartphone with games, internet and video, a

family computer and a laptop and/or a tablet computer ."

British teenagers are clocking up six hours of screen

time a day, but research suggests the negative impacts

start after two hours viewing time.

Dr Sigman says prolonged screen time can lead to

reductions in attention span because of its effects on the

brain chemical dopamine.

Dopamine is produced in response

to "screen novelty", says Dr

Sigman. It is a key component of

the brain's reward system and

implicated in addictive behaviour

and the inability to pay attention.

Facebook Depression And there are other psychosocial

problems associated with excess

screen time. These include

"Facebook depression", reported by

the American Academy of Pediatrics, which develops

when young people spend too much time on social media

sites and then begin to exhibit classic symptoms of

depression. Dr Sigman says: "The advice from a growing

number of both researchers and medical associations and

government departments elsewhere is becoming

unequivocal - reduce screen time."

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10 steps to a longer life

1. Don't smoke. 2. Build physical and mental activities into everyday life. 3. Eat a healthy diet rich in whole grains, vegetables, and fruits, and substitute healthier monounsaturated and polyunsaturated fats for unhealthy saturated and trans fats. 4. Take a daily multivitamin, and be sure to get enough calcium and vitamin D. 5. Maintain a healthy weight and body shape. 6. Challenge your mind. 7. Build a strong social network. 8. Protect your sight, hearing, and general health by following preventive care guidelines. 9. Floss, brush, and see a dentist regularly. Poor oral health may lead to poor nutrition, unnecessary pain and possibly a higher risk of heart disease and stroke 10. Discuss with your doctor whether you need any medication—perhaps to control high blood pressure, treat osteoporosis, or lower cholesterol—to help you stay healthy.

जीवेम शरद: शतं : Let's live 100 seasons...

Harvard Medical School advice for a longer life जीवेम शरद: शत ं(Let's live 100 seasons...) This used to be

the favourite prayer of ancient Indians. Lately, experts

from Harvard Medical School have been pondering over

the same question.

At the turn of the millennium, more than a third of

deaths in America were related to smoking, poor dietary

choices, and inactivity. This report attests that the actions

you take today matter. Simple lifestyle choices have an

enormous impact on your longevity and quality of life.

What is essential for healthy aging? Full engagement with life.

People who are curious,

open, and eager to make

connections with the world

most enjoy the last decades of

their lives. Even in the face of

disabilities, these people seem

to thrive and find joy despite

their challenges.

Depressed, anxious, or

grumpy people in good health

can also live long lives, but

take far less pleasure in them.

No magic pill, no secret

potion can make us live long

and healthy life. But if you

bring appreciation and respect

to your life, and embrace

aging with good humour,

grace, vigour, and flexibility,

you will— at the very least—

be happy while growing old.

The secrets of centenarians

What’s the centenarians’

secret? Not surprisingly,

genes play a role. A study of Swedish twins ages 80 and

older attributed about half of the changes in mental

function to genes. Other twin studies suggest genes are

responsible for up to 35% of the physiological changes of

age and that longevity itself is 25% to 35% inheritable.

But remember genetics is only part of the equation.

Simple math tells you there’s plenty of room left for the

role that other factors — such as your diet, exercise

routine and regular medical check-ups play in how you

age.

Extending your life

How well you age will help dictate how long you stay

alive and how happy you are to do so. Whether or not

your family is long-lived, the answers lie less in your

genes than in your actions. Do you smoke? Do you eat

well or poorly? Do you stay active? Are you a healthy

weight? What ailments do you have now and, judging

from family background and your current lifestyle,

which ones are you likely to get?

If your answers seem discouraging, take heart.

It’s not too late to make changes. A 2007 study in

the American Journal of Medicine focused on

adults who adopted a healthier lifestyle during

middle age. The researchers followed 15,700

adults (ages 45 to 64) for a decade and noted that

970 of these people embraced a healthier lifestyle

by the sixth year of the study. These individuals

ate five or more daily servings

of fruits and vegetables,

worked out at least two and a

half hours per week, didn’t

smoke, and avoided obesity.

Benefits appeared quickly. Just

four years later, the group of

individuals who made these

four changes had a 40% lower

rate of death for any

reason and 35% fewer cases of

heart disease compared with

the participants who made

fewer of these changes.

No matter what your age or

stage of life, you have the

power to change many of the

variables that influence

disability and longevity.

Optimism and survival If optimism actually

improves health, it should also

boost longevity — and

according to studies from the

U.S. and the Netherlands, it

does.

The first American study evaluated 839 people in the

early 1960s, performing a psychological test for

optimism–pessimism as well as a complete medical

evaluation. When the people were rechecked 30 years

later, optimism was linked to longevity; for every 10-point

increase in pessimism the mortality rate rose by 19%.

A Dutch study reported similar results. In one,

researchers tracked 545 men who were free of

cardiovascular disease and cancer when they were

evaluated for dispositional optimism in 1985. Over the

next 15 years, the optimists were 55% less likely to die

from cardiovascular disease than the pessimists, even after

traditional cardiovascular risk factors and depression were

taken into account. 10 THE JOURNAL OF HEALTH & HAPPINESS

Don't get frustrated by forgetfulness

MEMORY TIPS As we grow older, the ability to learn new information

and recall it declines somewhat. Most people notice it

around age 50. One reason for the change is that the rate at

which the brain processes information slows down a bit

starting in middle age.

Another possible memory spoiler is medication.

Though it is uncommon overall, medications can impair

memory. Top offenders include anti-anxiety drugs

(tranquilizers) and sedating medications.

A lack of restful

sleep can also make

you more forgetful.

Forgetfulness can

be a serious issue if

it's starting to

interfere with daily

tasks and routines,

such as managing

your healthcare,

finances, or home

life. If you have

concerns, ask your

doctor if memory

testing is required.

If you are well

rested and

functioning fine, but

increasingly

forgetful, try these

essential tricks and

tips to get more from

your memory.

Follow a routine: Leave your wallet, keys, mobile

phone, glasses, etc., in the same place every day. This

makes it a "no brainer" to remember where your

belongings are.

Take time: Slow down and pay attention when

learning new things. Give the brain's memory system the

time it needs to get the job done.

Do one thing at a time: Multitasking and

absentmindedness often go together. If you take on too

many mental tasks at once, it overwhelms your memory.

Rehearse names: In conversation, say a person's

name at least once or twice before you part, as in, "It's

been nice talking to you, Tom." Or silently repeat the

name in your head while looking into the person's eyes.

Learn memorization tricks: Associate a

person's name with a physical feature. For example, "Jim

Brown has brown eyes." Or link it to a vivid image:

Imagine Bob bobbing out in the middle of the ocean. Or

invent a funny rhyme with the name—the stranger, the

better.

Be a better listener: In conversation, really focus

on what you are hearing. Use active listening techniques:

"So, if I hear you right, what you are saying is…"

Avoid distractions: Noisy or activity-filled

environments, like busy public buildings, make it more

difficult for a person

to understand and take

in information. Don't

have important

conversations, listen

to podcasts or the

radio, or read in a

noisy, distracting

environment.

Circle back: Learning in stages

works better than

cramming. When

learning new

information, start with

a leisurely skim, then

circle back the next

day and study the

material again closely

while jotting down a

few notes.

Make a note

of it: Write things

down in a small pocket notebook instead of assuming that

you will remember them later. The act of writing the

information down burns the memory deeper into your

brain. Pocket audio recorders are also a great way to take

notes without having to fish for reading glasses.

Use a digital brain: Transfer some of the demand

on your memory to a "digital brain." The calendar and

reminder tools in smartphones or tablets can take on some

of the responsibility for the mundane memory tasks that

forgetfulness affects.

Create memory cues: Use an object, place, or

event to remind you to do something else. The classic

example of this memory trick is to put your prescriptions

next to your toothbrush. That will remind you to take

evening drugs when you brush your teeth before bed and

also your morning prescriptions when brushing in the

morning.

11 THE JOURNAL OF HEALTH & HAPPINESS

'Our Diet is killing us,' warns Canadian stroke expert

High-fat, high-sugar, high-salt intake creates 'a ticking time bomb of health problems' A new study presented to the Canadian Stroke

Congress have found that a high-calorie, high-sugar,

high-sodium diet induced most symptoms of metabolic

syndrome -- a combination of high levels of cholesterol,

blood sugar, blood pressure and obesity -- in rats after

only two months. The animals were at an age roughly

equivalent to 16 to 22 years in humans at the time of

disease onset.

Lead researcher Dr. Dale Corbett, scientific director

of the Heart and Stroke Foundation Centre for Stroke

Recovery said, "We'll soon start to see people in their

30s or 40s having strokes, having dementia, because of

this junk food diet. Young people will have major, major

problems much earlier in life."

Researchers gave sedentary rats unlimited access to

both nutritional food pellets and a daily selection of

common junk food items including cookies, sausage and

cupcakes. Animals were also given access to both water

and a 30 per cent sucrose solution designed to imitate

soft drinks. Like humans, the animals greatly preferred

to consume the treats.

Dr. Corbett highlights the importance of preventing

metabolic syndrome with regular exercise and a

balanced diet. "We're not sure whether metabolic

syndrome can be reversed. If it can't, and we continue to

live and eat like this, then we're each a ticking time

bomb of health problems."

"Metabolic syndrome and stroke are huge health

concerns for the public," says Dr. Mark Bayley, Co-

Chair of the Canadian Stroke Congress and Medical

Director of the Neurological Rehabilitation Program at

Toronto Rehab. "We cannot afford to continue making

poor nutritional choices. Our diet is killing us."

Parental bonding makes for happy

and socially well-adjusted Child Children with intimate relationship with a parent are less likely to be troubled, aggressive

or experience other emotional and behavioural problems when they reach school age.

That's the message from

a study by the

University of Iowa.

Surprisingly, the

researchers found that a

young child needs to

feel particularly secure

with only one parent to

reap the benefits of

stable emotions and

behaviour, and that

being attached to dad is

just as helpful as being

close to mom.

The study bolsters the

still-debated role of the

influence that a parent

can exercise at the

earliest stages in a

child's mental and

emotional development,

the authors contend in

the paper, published in

the journal Child

Development.

"There is a really

important period when a

mother or a father

should form a secure

relationship with their

child, and that is during

the first two years of

life. That period appears

to be critical to the child's social and emotional

development," says Sanghag Kim, one the researchers at

the UI. "At least one parent should make that investment."

The researchers assessed the relationship of 102 infants

(15 months old) with a parent and then followed up with

86 of them when they reached age 8. Separate surveys of

the parents and the child were taken at that time. The

infants and parents were drawn from a broad spectrum of

income, education, and race.

The authors also solicited feedback from teachers about

the children, which ranged from concerns about inner

emotions, such as worry or sadness, to more outward

displays, such as disobedience and aggression.

The researchers were surprised to find out that infants

who had felt attached to both parents did not enjoy

additional mental and emotional advantages into

childhood, compared to those who had been close to one

parent. The UI psychologists' best explanation is that a

warm, secure, and positive bond with at least one primary

caregiver may be enough to meet the child's need for

security and to provide a solid foundation for

development.

The study appears to be good news for single mothers

and stay-at-home dads, two marked parenting shifts that

are defining this generation. Kim says the study shows

that either parent can serve as a secure, attachment figure

for the infant, thus providing the closeness and support to

promote the child's healthy emotional growth.

"Some people think the father is not good enough to be

the primary caregiver," says Kim, who earned his

doctorate in sociology at the UI last year. "Our data show

otherwise."

13 THE JOURNAL OF HEALTH & HAPPPINESS

Health & Happiness Show Community learns emergency life support skills Following the success of our first show in May, more

than 200 people came to take part in our second Health &

Happiness Show, held at Vishwa Hindu Temple, Lady

Margaret Road, Southall. The Show was organised by the

British Heart Foundation in association with our group,

Ajivan: The

Society for

Health &

Happiness.

Addressing

the audience

Qaim Zaidi,

the BHF

Black and

Minority

Ethnic

Project

Manager

emphasised how important it is for ordinary citizens to

learn emergency life support skills.

Sharma said that he would like more and more people

from Southall to learn ELS. He commended the work of

the BHF and Ajivan as their innovative inspirational

approach to health and wellbeing is fulfilling a vital

community need.

Popular broadcaster Ravi Sharma motivated people by

enthusiastic learning of CPR skills. Sharma said to the

temple audience that spiritual health could only be

ensured once people have good physical and mental

health.

GLA member Dr Onkar Sahota (First right) said that

diabetes and heart disease have seriously impacted the

community and we need more Health & Happiness shows

to make people aware that they cannot afford to ignore

their health.

Emergency Life Support (ELS) training was provided

by a team of volunteers from the BHF. It included

performing CPR (cardiopulmonary resuscitation) which

is about chest compressions and rescue breathing.

Dr Sandy Gupta , Consultant Cardiologist, Whips

Cross University Hospital (4th from the right) in his

inspirational presentation emphasised the need of a

balance lifestyle with at least 30 minutes of exercise

every day and a diet with low fat, sugar and salt and a

sufficient amount of fruits and vegetables.

Celebrity dietician Azmina Govindji gave a fascinating

presentation on healthy cooking. She gave example of

how spicy

Indian food

could be

cooked with

less saturated

fat.

Vijay Rana

the editor of

this magazine

gave special

thanks to

Sudarshan

Bhatia,

President of the

temple committee for hosting the show in the magnificent

settings of the temple conference hall

----------------------------------------------------------------------------------------------------------------------

The Community Health Champion Award goes to Yash Batra, the sponsor of 1,000 copies of this magazine Yash Batra is the managing director of the Ginni's, a premier brand for high quality

nuts, snacks and sweets. Established in 1980 and based in Southall, Ginni's has focussed

on sourcing high quality products from around the world and takes great pride in the

range of nuts, snacks, confectionary and popcorn. Mr. Batra currently supplies Ginni's

high quality products to major cash and carry names such as TRS, Dhamecha and

Bestway and also to more than 1,500 independent stores.

Mr Batra has sponsored 1,000 copies of The Journal of Health & Happiness. He says:

"All our life we work so hard that we tend to forget about simple pleasures of life, we

ignore our family and friends and we even neglect our physical and mental wellbeing.

Later on as we age, we pay a very heavy price for this roller coaster life. This magazine

restored some balance in my life. There cannot be a bigger cause than making people healthy and happy. I am really

proud to be associated with this project. This is the best charity I have ever done."

Mr Batra came to this country as a young man in the late 60s. He began working as a salesperson at a local clothing

shop in Southall Broadway. He says, "I immediately realised if I had to succeed in this country I must learn English as

well as sales skills. It really worked for me." Mr Batra will be given Community Health Champion Award on Dec 2 at

our next Health & Happiness Show at Brent Indian Association, Ealing Road, Wembley.

Could you also sponsor 1,000 copies of this magazine? Contact 07850 374 595

Broadcaster Ravi Sharma learning ELS

Southall MP Virendra Sharma learning ELS

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HAVE YOUR SAY:

Hounslow’s Joint Health and Wellbeing Strategy Our health and wellbeing is important because it helps

us to do things that we want to do in life. It also enables us

to play an active role within our families, our communities

and our city. We know that health and wellbeing could be

affected by poverty, education, employment and the

physical environment as well as individual genetics.

Wellbeing is not just about being free from illness. It’s

about feeling physically and mentally well and being able

to be part of our local community.

The Hounslow Health and Wellbeing Board is agreeing

a new Joint Health and Wellbeing Strategy for Hounslow.

It sets out our vision for how we want to help improve the

health and wellbeing of local people and reducing

inequalities at every stage of people’s lives over the next

five years.

Throughout October 2012, we would like to find out

what you think about our plans. We need you to help us

make Hounslow a good place to grow up and grow older.

We want to know “have we got it right?” We would like

to hear from you before we finalise our strategy. There are

several ways for you to tell us what you think:

Online questionnaire

Copies of our draft joint health and wellbeing

strategy and our online or printable questionnaire can

be found at http://www.hounslow.gov.uk/jhwbs

Talk to us on the telephone

If you would like to talk to a council officer on the

telephone about the Joint Health and Wellbeing Strategy,

please call 020 8583 5389 on either Tuesday 30 October

between 10am and 1pm or Wednesday 31 October

between 1pm and 4pm. We will be able to run through the

questionnaire with you over the telephone.

Email us or contact us by post If you would like to email us your comments on the Joint

Health and Wellbeing Strategy, or if you have any

questions, email us at [email protected]. If

you would like to post your comments, please send them

to: Joint Health and Wellbeing Strategy Consultation, c/o

Tammy Macey, Public Health Directorate, Pavillion BF,

Civic Centre, Lampton Road, TW3 4DN. Please make

sure your response reaches us as soon as possible and no

later than 1 November 2012.

What we will do next Your views will be used to produce the final version of the

Health and Wellbeing Strategy. The completed strategy

will be launched in December 2013. You will be able to

download copies from www.hounslow.gov.uk

20/20/20 Computer Rule Take 20-second break every twenty minutes and look at something 20 or more feet away from your computer screen.

Moira's Holistic Message Magic Reviving the body's own healing powers

Atul Kochchar's Health & Happiness recipe

TETUL DIYE MACHER

SHEEMER TORKARI Pan-fried Turbot with Broad Beans (East India) The recipe of Turbot and Broad Beans is a complete and balanced meal. I’ve used a

combination of healthy fats, protein, carbohydrates and vegetables. Specifically,

Turbot is a fatty fish that is a great source of omega 3 fatty acids, which have many health benefits and are something

that your body cannot produce. Omega 3’s are essential to ensure full brain function and can help concentration as

well as mood. The turbot is served with broad beans which are a great source of fibre, potassium and protein. Beans

are often lower fat and have more protein than most meat which makes them and ideal meal choice. I recommend

serving this dish with a simple side salad and you’ll be full without any of the guilt!

Serves: 4

Ingredients: 4 small fillets of turbot, skin and bones removed

2 tbsp vegetable oil

2 tbsp butter

Small pinch of English curry powder

400 grams Broad beans, blanched and peeled

200 grams potatoes, cut in ½ inch dices and blanched

2 Green chillies, sliced diagonally

2 Tbsp Mustard oil

½ Tsp Nigella seeds

½ Tsp Cumin Seeds

1 Knob of ginger, cut into thin strips

2 Tbsp Tamarind Pulp

½ Tsp Turmeric powder

2 tbsp coriander leaves, chopped

2 Tsp Sugar

1 Tsp salt

Method: Heat oil in a wok, add Nigella & cumin seeds, sauté until

they pop, add sliced chillies and ginger strips. Add sliced

beans and potatoes, sauté and add turmeric, sugar and salt sauté well. Add 2/3rd tamarind pulp and chopped coriander.

Keep hot. In a non-stick pan, heat oil and fry turbot fillets. Turn and cook on other side and add butter. While basting

with butter, add curry powder and remaining tamarind paste. Remove and keep the fish warm.

To plate, place the broad beans and potato mixture in the centre of the plate. Place fish on top and garnish with pea

shoot and other mixed cress.

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Ayurveda: Pudina

How to make mint tea Mint or Pudina has been used in Ayurveda as a

medicinal plant for many centuries. The plant has

been used for treating several ailments. Mint tea is

enjoyed by millions of people around the world. It

makes a refreshing, caffeine-free drink that can aid

digestion, help relieve stomach gas and bloating and

prevent flatulence.There are many varieties of mint.

Spearmint and Peppermint are two common

varieties. Mint is a cooling herb, with a sweet taste

and a pungent after taste. According to Ayurveda

most varieties of mint are pacifying for all three

doshas, and especially helpful for balancing Pitta

dosha, which controls how we digest food through

digestive "Agnis" or fires of the body. Mint is good for digestion as well as for respiratory system health. Mint is

extensively used to make digestive lassi and chutneys.

Making mint tea

Bring 2 cups of water to a boil on the stove in a saucepan. Wash the mint leaves under warm water to remove any dirt

and debris. Add 8 to 10 mint leaves to the water. Stir with a spoon for 5 to 10 minutes. Remove the saucepan from the

stove and leave it to brew for 3 to 5 minutes. Strain the tea through a tea strainer and discard the mint leaves. Add

sugar or honey to sweeten the mint tea as desired. You can add more or less mint leaves if you desire. The more mint

leaves you add, the stronger the tea will taste. Add a small amount of orange or lemon juice to the tea to add zest. You

can cool the tea by pouring it into a cup with ice to make iced tea.

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Community Health and Wellbeing Champions Award: Sponsor at least 1,000 copies of The Journal of Health & Happiness to win this prestigious award in our next Health & Happiness show. There is no better way of charity than spreading the message of health and wellbeing. Contact 07850 374 595