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Hindustan Times
4 days ago
- Health
- Hindustan Times
77-year-old yoga expert Hansaji Yogendra shares menopause tips: Focus on yoga, nutrition, and emotional self-reliance
Menopause is a life-altering phase in every woman's journey. But while hot flushes, night sweats, and mood swings may be common during perimenopause, how a woman deals with them can make all the difference. Yoga expert Hansaji Yogendra hit menopause at the age of 58. Now 77 years old, she says women can ease their transition into this phase of life through healthy lifestyle habits. Hansaji Yogendra suggests menopause management tips.(Hansaji Yogendra) According to Hansaji, menopause wasn't a big topic during the time of her mother, who too hit menopause in her late 50s. But today, with growing awareness and open conversations, women are learning to navigate its ups and downs in a better way. In an interview to Health Shots, Hansaji Yogendra, the Director of The Yoga Institute, offers holistic lifestyle tips that helped her sail through this natural transition — both physically and emotionally. "Do yoga, do Pranayam, meditate, walk more, be in nature, eat healthy... and you will be able to manage stress well,' she says. Diet and nutrition tips Hansaji Yogendra says it is important to eat healthy and balanced meals with the right nutrients, especially post-50 when vitamin and mineral levels tend to drop. * Add nuts to your diet: Hansaji shares that she consumed soaked almonds and groundnuts regularly so that her body would get sufficient amount of protein and fiber * Eat sprouts and other protein-rich foods for a natural protein boost * Get calcium, vitamin D3, vitamin B12 through food or supplements * Focus on bone health through your diet to fight the risks of osteoporosis and osteoarthritis * Stay hydrated with water, lemon juice and coconut water Yoga for menopause Don't underestimate the power of yoga for menopause management. According to Hansaji Yogendra, regular yoga practice will not only help women stay physically active, but also help them in staying cool and calm while facing hot flushes. "I would always do Pranayam to regulate my cooling system," she says. Practice Pranayam: When you feel hot, breathe in from your left side, and breathe out from your right. "Do this for 10 rounds and you will feel cool and fine," she adds. Do daily yoga for digestion Add exercises to keep your spine healthy How to deal with emotional challenges of menopause? The physical challenges that come with menopause are rarely discussed by women openly since it is connected with their fertility. What also goes silently unnoticed is the emotional toll that comes with it. Hansaji Yogendra notes that a woman hits menopause at a stage of life where she already has to deal with alterations in their daily life and support system. Her children would have grown up and moved out of home, the husband may be busy with work. "Sometimes, a woman may end up feeling worthless or not required sort in the house," she says. But that's where she also suggests ways to find emotional stability.
Yahoo
4 days ago
- Health
- Yahoo
7 Foods that Cause Bloating—and How to Keep Enjoying Them
You've probably been there. Bloating is a somewhat common, albeit frustrating, state of digestive distress characterized by the feeling of being uncomfortably full or swollen in your abdomen. Sometimes it occurs right after a meal and can plague you for hours, making you regret the decision to have that bean salad or broccoli for lunch. We consulted nutritionists to identify the foods that are the most likely to wreak gassy havoc on your stomach and intestines. Some of these foods are highly nutritious, so completely avoiding them isn't advisable. However, there are ways to prepare and eat them that can help reduce their bloat-inducing Our Expert Toby Amidor, MS, RD, nutrition expert and Wall Street Journal bestselling author of Health Shots Staci Gulbin, MS, MEd, RDN, registered dietitian and health writer for MyChronsandColitisTeamRelated: 6 Healthy Foods Martha Eats on the Regular What Is Bloating and What Causes It? Bloating occurs when your digestive system accumulates excess gas, causing your belly to feel tight and sometimes distended. While there are several reasons why bloating can happen, such as hormones or an actual medical condition like irritable bowel syndrome (IBS), the most common cause of temporary bloating is your diet. Foods That Commonly Cause Bloating Beans and Lentils Beans, lentils, and other legumes are the best-known culprits of gas and bloating in the food world. And that's because they contain several compounds that can have this effect on your digestion. For one, they're rich in dietary fiber, which isn't fully digested by our bodies and instead ferments in the gut. And according to dietitian Staci Gulbin, they also contain something called raffinose oligosaccharide, a complex carbohydrate that is similarly tough to digest and leads to gas and bloating as well. But there is something you can do to mitigate the effects of legumes on your digestive system. Rinsing canned legumes and soaking dried beans and lentils before cooking (and cooking them thoroughly) can help. Gublin further suggests adding antioxidant-rich spices like fennel, turmeric, and ginger to your bean and lentil dishes, which can help digestion and potentially reduce gas. Cruciferous Vegetables Broccoli, cauliflower, cabbage, Brussels sprouts, and kale are the most common offenders in the cruciferous family. They contain plenty of fiber and compounds called glucosinolates, both of which support health, but can lead to extra gas when gut bacteria get to work breaking them down. Nutritionist Toby Amidor advises against skipping these great-for-you vegetables and instead making sure you don't consume them in their raw form. 'Cooked crucifers are easier for the gut to digest and can lead to less bloating.' Dairy Products For those with lactose intolerance, dairy can be a fast track to bloating, gas, and even diarrhea. However, Amidor points out that the recommendation by the National Institutes of Health expert panel is that even those with an intolerance might want to find a way to keep dairy in their diets. 'Research shows that people with lactose intolerance can tolerate up to 12 grams of lactose in one sitting, and there are plenty of lower-lactose foods and lactose-free foods that can still be consumed." For example, she says, one cup of milk has 12 grams of lactose, but half a cup of Greek yogurt has 4 grams, and natural cheeses like Swiss have 1 gram per ounce. Other things that can help include consuming lactose with meals instead of on its own, or taking lactase enzyme pills to help mitigate the negative effects. Wheat and Certain Grains Wheat, barley, and rye contain gluten and poorly-absorbed carbohydrates (FODMAPs) that are tough for some to digest. 'Those with celiac disease, gluten sensitivity, or just a sensitive gut, may experience gas and bloating after eating wheat-containing foods,' Gulbin notes. Gradually increasing the intake of these grains can help the gut to adjust, but it's always wise to consult a dietitian if you suspect a grain intolerance. Fructan-Packed Fruits and Vegetables While tasty and flavorful, foods like onion, garlic, apples, and pears are packed with fructans, a type of carbohydrate that's difficult to digest for some. 'Vegetables like onions and garlic have fructose-containing compounds called fructans that are indigestible, especially in those with IBS,' says Gulbin. Similarly, apples and pears contain fiber and sugar alcohols, which are fermentable and can easily cause bloating in a sensitive gut. To make onions and garlic easier on the stomach, try soaking them in water or milk before using them in cooking. Alternatives that impart the flavor of these alliums, like the powder version or garlic-infused oil, can also help minimize bloating. Fruits like apples and pears, on the other hand, can be easier to digest when cooked. Carbonated Beverages It's not just what you eat; what you drink matters, too. 'Fizzy drinks like seltzer waters, carbonated energy drinks, and colas can cause gas build-up in the gut,' says Gulbin. This makes sense since carbonated drinks introduce extra gas directly into your stomach, which can quickly cause bloating and discomfort. To minimize the risk of bloating from a drink, sip it slowly, avoid using a straw, and try gently stirring your carbonated drink and letting it sit for a while, which will help release some of that carbonation. Fatty and Fried Foods Because fat tends to take longer to digest than other nutrients, high-fat foods slow the rate at which the stomach empties and can lead to bloating. To avoid being gassy after that delicious fast-food treat you've been planning for the week, try eating smaller portions of fried foods and avoid consuming fatty stuff late at night (or else it'll disrupt your sleep, too). How To Avoid Regularly Feeling Bloated Besides avoiding the foods above in their most gas-inducing forms, our experts shared these tips to minimize frequent bloating. Eat smaller meals spread throughout the day, rather than fewer bigger meals. Chew and swallow slowly, and eat mindfully to avoid swallowing additional air. Keep a food and symptom journal to identify personal sensitivities. Try enzyme supplements before eating notorious gas-causing foods. If you're adding fiber to your diet, do so gradually to give your gut time to adjust. Don't hesitate to involve a health professional if your home remedies still keep you feeling bloated more often than not. Read the original article on Martha Stewart
Hindustan Times
5 days ago
- Health
- Hindustan Times
Eye doctor shares tips to prevent eye strain from too much screen time: How to set brightness, contrast and font
Do you know the average screen time exposure for adults is between 6-7 hours a day? It extends even beyond this if you add in recreational screen time, according to reports. This prolonged use of digital screens can do more harm to our eyes than we realise. But as most of us end up saying, "What can we really do about it? We have to work. We have to unwind, don't we?" An eye expert says managing screen time effectively and ensuring vision-friendly settings of screens, may help reduce eye strain from too much screen time. Be smart about your screen time use to prevent eye strain.(Freepik) Health Shots asked Dr Mubashir Parkar, Cataract and LASIK Surgeon, Dr Agarwals Eye Hospital, Vashi, about the best screen settings for eye comfort. He says, "To reduce eye strain, your screen settings should match your environment and minimize excessive effort for your eyes". Best screen settings to reduce digital eye strain Brightness: Match your screen brightness to ambient light. If your screen looks like a light source in a dim room or is dull in bright light, adjust accordingly. Contrast: Medium to high contrast is best (black text on a white or light gray background). Avoid low-contrast settings, which force your eyes to work harder. Font size: The font size you use to read should be large enough to read comfortably without squinting or leaning in. Increase font size or zoom in around 125–150% or as per your comfort for easier reading. Colour temperature: Warmer tones (less blue light) in the evening can reduce sleep disruption. Use built-in features like Night Light (Windows) or Night Shift (Mac/iOS). Tips to prevent eye strain For people who can't avoid long hours on screens - especially IT professionals, journalists and students - what do you recommend to protect their eyes? The expert shares the following tips: 1. Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. 2. Blink frequently: Screen use reduces blink rate by 30–50%. Consciously blink to avoid dry eyes. 3. Use artificial tears: If your eyes feel dry, lubricating eye drops (without preservatives for frequent use) can help. 4. Adjust ergonomics: Screen 20–28 inches away, eye level 4–5 inches below top of the screen. Use anti-glare screens or position away from windows. 5. Dark mode or light mode: Choose a mode based on personal comfort and lighting. Light mode is often easier in bright environments, while dark mode is best used in dim lighting. 6. Take breaks: Ideally, step away from the screen for 5–10 minutes every hour. Nutrition tips for eye health Apart from these, the eye specialist also recommends proper hydration or nutrition to maintain good eye health amid heavy screen use. "Your eyes rely on hydration and nutrients to function well. Dehydration contributes to dry eyes and eye fatigue. So, drink adequate water throughout the day, especially in air-conditioned or heated environments that dry the eyes," he says. As far as nutrition for eye health is concerned, Dr Parkar lists down the key nutrients for eye health.
Hindustan Times
6 days ago
- Entertainment
- Hindustan Times
Bhumi Pednekar says she loves sweating, wonders why people are scared of this 'body detox'
When Bhumi Pednekar sweats it out at the gym, she literally likes to sweat it out! The actor, who is considered an excellent example of a weight loss transformation in Bollywood, says she is not scared about sweating. In fact, she loves it for its benefits for the skin and overall health. Bhumi Pednekar highlights the benefits of sweating for the skin and overall health.(Instagram) That Bhumi is a fitness enthusiast is no secret. So, when Health Shots recently asked her how she keeps here's skin fresh and sweat- proof during workouts, Bhumi said: "Honestly, I love sweating. If I don't sweat when I'm working out, I feel like there's a problem. People should not be scared of sweating because that is your body detoxifying. And after my workout, I just wash my face so that I don't have any acne." Sweating, according to dermatologist Dr Rashmi Sharma, helps to maintain body temperature, improve blood circulation, remove toxins, and lends a natural skin glow. On the flipside, one may think that sweat can contribute to acne, especially when it gets mixed up with oil, dead skin cells, and bacteria, which can clog open pores. But that is why washing your face with clean water after a sweaty gym session or outdoor workout time, is important! As for Bhumi Pednekar, we also asked her about her go-to workout these days - yoga, Pilates, weight training or cardio? She said, "Right now I'm doing a mix of Pilates and strength training. That has actually pretty much been my routine for many years now." Asked about the must-have items in her bag, Bhumi responded: "My water, an extra pair of socks, the most comfortable pair of shoes and I always have a skipping rope with me." Does she also use any wearable tech like a smartwatch or fitness tracker to monitor her fitness parameters? "Yes, I do have a smartwatch every time," said Bhumi. What about her go-to post-workout snack or drink? "Usually, I take some granola with yogurt, and mostly my first meal is after my workout because the first thing I do is workout in the day!" For that workout session, Bhumi says her non-negotiable is a good pair of shoes. "I need 100 percent comfort. I don't think I can have a good workout if I'm not wearing a comfortable pair of shoes," added the actor, whose idea of fitness fashion also includes a pair of compressed tights, a nice jacket, a good top. Dedication and discipline have helped Bhumi Pednekar transform her physique from her overweight look in 'Dum Laga Ke Haisha' to her svelte self in 'The Royals'. Recently, the actor spoke unfiltered about how over-exercising took a toll on her health.
Hindustan Times
7 days ago
- Health
- Hindustan Times
Breast care during breastfeeding: Gynaecologist shares hygiene tips and common mistakes to avoid
Breastfeeding is a beautiful and vital way to nourish your baby. Breast milk not only provides the necessary nutrients but also plays a crucial role in protecting your little one from infections. However, there are several important aspects of breast care that every mother should be aware of to ensure a healthy breastfeeding experience. This World Breastfeeding Week, let's understand the importance of cleanliness, comfort, and common mistakes to avoid during breastfeeding. Prolonged breastfeeding is associated with significant reductions in both colds and ear infections, say researchers.(Shutterstock) Why is hygiene important while breastfeeding? Maintaining cleanliness is vital for both the mother and the baby during breastfeeding. Here are some key hygiene practices: Hand washing: Always wash your hands with soap and water before breastfeeding. A thorough scrub of at least 20 seconds, including between your fingers, will help eliminate germs. Use a soft, clean cotton towel to dry your hands. Always wash your hands with soap and water before breastfeeding. A thorough scrub of at least 20 seconds, including between your fingers, will help eliminate germs. Use a soft, clean cotton towel to dry your hands. Breast hygiene: "When showering, wash your breasts and nipples with warm water. Avoid using scented soaps, as they might disrupt the natural lubrication of your skin. Instead, air dry your nipples instead of rubbing them, to keep them dry and clean," Gynaecologist and Obstetrician Dr Shilpa Agarwal, Jaslok Hospital & Research Centre, tells Health Shots. "When showering, wash your breasts and nipples with warm water. Avoid using scented soaps, as they might disrupt the natural lubrication of your skin. Instead, air dry your nipples instead of rubbing them, to keep them dry and clean," Gynaecologist and Obstetrician Dr Shilpa Agarwal, Jaslok Hospital & Research Centre, tells Health Shots. Clothing choices: Wear clean, loose-fitting cotton clothes during breastfeeding. It is best to avoid padded bras, but a comfortable maternity bra can be used if preferred. Steer clear of chemicals like talcum powder or perfumes on your chest to minimise the risk of irritation for your baby. What is a friendly environment for breastfeeding? A comfortable setting plays a significant role in the success of breastfeeding. Here's how to ensure comfort for both you and your baby: Room setup: Choose a well-ventilated and well-lit area for feeding. Ensure you have proper back support when sitting. This will help you maintain a relaxed posture during feeding. Choose a well-ventilated and well-lit area for feeding. Ensure you have proper back support when sitting. This will help you maintain a relaxed posture during feeding. Baby positioning: "Correct positioning of your baby is important. Support the baby's entire body and ensure their head and body are aligned. The baby should latch on to the areola (the dark area around the nipple) and not just the nipple itself for effective breastfeeding," shares a fetal medicine specialist. "Correct positioning of your baby is important. Support the baby's entire body and ensure their head and body are aligned. The baby should latch on to the areola (the dark area around the nipple) and not just the nipple itself for effective breastfeeding," shares a fetal medicine specialist. Clothing for you and baby: Opt for comfortable clothing, and ensure that your baby's clothing and diapers are also gentle on their skin. The proper clothing will provide ease during feeding sessions. What should mothers avoid when breastfeeding? While breastfeeding, new moms often make some common mistakes that can lead to difficulties. Gynaecologist Dr Shilpa Agarwal shares a list to help you steer clear of potential pitfalls: Timing: Initiate breastfeeding immediately after delivery, regardless of the mode of delivery. The sooner you begin, the better it will be for you and your baby. Initiate breastfeeding immediately after delivery, regardless of the mode of delivery. The sooner you begin, the better it will be for you and your baby. Proximity: It is important to keep your baby close to you, rather than in a cradle. Skin-to-skin contact can enhance your breastfeeding experience. It is important to keep your baby close to you, rather than in a cradle. Skin-to-skin contact can enhance your breastfeeding experience. Avoid pacifiers and bottles: Resist using artificial pacifiers or bottles unless your doctor specifically recommends them. This helps to ensure that your baby does not become confused about breastfeeding. Resist using artificial pacifiers or bottles unless your doctor specifically recommends them. This helps to ensure that your baby does not become confused about breastfeeding. Feeding rhythm: Avoid fixed-time feedings. Babies should feed on demand. Don't force your baby to latch; they will naturally let go when they're finished. Avoid fixed-time feedings. Babies should feed on demand. Don't force your baby to latch; they will naturally let go when they're finished. Exclusive breastfeeding: It is recommended to breastfeed exclusively for the first six months, not giving your baby water or honey during this time, as breast milk is sufficient. It is recommended to breastfeed exclusively for the first six months, not giving your baby water or honey during this time, as breast milk is sufficient. Hydration for you: Many mothers mistakenly reduce their fluid intake during breastfeeding. Staying hydrated is important, so avoid dehydration by not avoiding water due to fears about weight gain. What is unsafe when breastfeeding? It is important to pay attention to any signs of problems that may arise during breastfeeding: Note breast conditions: Any redness, swelling, or excessive pain in your breasts can be signs of infection. Early medical intervention is necessary. Any redness, swelling, or excessive pain in your breasts can be signs of infection. Early medical intervention is necessary. Cracked nipples: "Don't ignore cracked nipples; they can lead to more severe issues if not treated promptly. Apply breast milk to the affected area and allow it to dry as a natural healing measure," shares Dr Agarwal. "Don't ignore cracked nipples; they can lead to more severe issues if not treated promptly. Apply breast milk to the affected area and allow it to dry as a natural healing measure," shares Dr Agarwal. Consult your doctor: Many medications are safe to take during breastfeeding. However, always consult your healthcare provider before taking any medication, even over-the-counter drugs. Mental health tips for breastfeeding mothers Taking care of your mental health is just as important as taking care of your physical health while breastfeeding. A positive mindset benefits both mother and baby. Here are a few tips:
