Family Health: August 2007

The ABC's of Getting Your Child Outside and Active

Reading, writing, arithmetic, and recess. One of these things is not like the others. Though kids get plenty of reading, writing, and arithmetic at school, it turns out many can"t depend on recess any longer.

Pressure placed on schools to produce higher test scores often means cutting programs that are not graded -- like recess and PE. An estimated 40% of all elementary schools have cut recess or are in the process of doing so, says Rhonda L. Clements, president of the American Association of the Child"s Right to Play (IPAUSA).

Worse still, the CDC reports that in 2005, only 54% of high school students attended PE class, and only 33% attended PE classes daily.

Yet the CDC says the number of overweight kids has tripled since 1980, putting kids at risk for early heart disease, high blood pressure, and diabetes. Now more than ever, we need to encourage our kids to get out and get active. Nationwide, 16% of high school students are at risk for being overweight, while 13% are overweight.

"A" Is for Access to Temptation

Webster"s defines activity as vigorous or energetic action -- in short, everything that gets the blood pumping, from rolling down a grassy hill to kicking through piles of fall leaves. Adults often think fitness means a formal plan, a membership, or special gear.

Instead, just getting kids moving is the key, experts say. The American Academy of Pediatrics recommends routinely promoting physical activity, including unstructured play at home, in school, and in child care. The group also recommends limiting television and video game time to a maximum of two hours a day. According to the CDC, 37% of students watch television more than three hours per day on an average school day, and 21.1% of students play video or computer games or use a computer for something other than school for more than three hours per day on an average school day.

But many kids just aren"t getting much physical activity. According to the American Academy of Pediatrics, national surveys indicate that about 20% of children get two hours or less of physical activity a week. And most groups are unanimous on the prime culprit: sedentary entertainment, meaning the temptations of the TV, computer, and video games.

The first step toward fitter kids is to reduce your child"s TV and computer time by setting reasonable limits, says Rallie McAllister, MD, author of Healthy Lunchbox: The Working Mom"s Guide to Keeping You and Your Kids Trim, and a family practitioner in Kingsport, Tenn. Help your child budget their TV time at the beginning of the week, selecting the programs they most want to see. Investing in a device that automatically turns off electronics after an allotted time is also a good idea. This way "the device is the bad guy and the parent is not," says McAllister.

"B" Is for Being There

Once the TV"s siren song is silenced, it"s time to get moving yourself. That"s because children imitate what they see, and if you return laughing and full of neighborhood news after a bike ride, they"re more likely to want to take part in the fun.

But if your child is hesitant, don"t force the issue, recommends Michell Muldoon, president of FunPlayDates.com, a web site promoting creative play for kids. Instead, she recommends focusing more fully on your own activity so that it has more appeal. More often than not a child "will become involved at their own pace and enter into the activity without feeling he or she has been forced into participation," Muldoon says.

"C" Is for Choices

Like adults, children have distinct personalities, and what one thrives on might bore another. "Some children are naturally social and energetic," says Muldoon. "Some are physical. Some are creative and some intellectual. What stimulates one child may have absolutely no appeal to another."

Choice is the key. For children who flourish with free-play activities, there"s jump rope, gardening, hopscotch, hikes in the woods, or walks to school. Some families go in for kickball, tag, or hide-and-seek. Fall is a great time to build stick forts and gather autumn leaves for a collage, while winter brings with it the fashioning of snow families and other icy fun.

For kids who like more structure, there are dance classes, sports teams, and the YMCA/YWCA. Experts like Mark J. Occhipinti, PhD, president of American Fitness Professionals & Associates, recommend strength training as a great route to fitness. "Children should be strong," says Occhipinti, and strength training "develops strong bones, confidence, balance, and coordination."

Supervised strength training (everything from climbing, to medicine balls, to weights) helps kids develop into healthier, stronger adults, says Occhipinti.

"D" is for Doctor

Before kids duck out for hide-and-seek or try to become millionaire bodybuilders, most experts say they may need a trip to the doctor before starting an exercise program.

If a child is overweight, has a medical condition, or symptoms of any type (chronic shortness of breath, for example), then a physical examination is "a good preventative precaution," says Occhipinti. A doctor can also check on your child"s physical development and even make recommendations for activities. And don"t forget a checkup for yourself, especially if you haven"t been active for awhile.

Rescuing Recess

If, along with encouraging your kids to get active at home, you want to be sure they enjoy the same opportunity through school recess, get active. A few tips from IPAUSA include:

Talk with your child"s classroom teacher to find out if, when, and how often your child has recess.
If you"re less than pleased with the answer, coordinate with your school"s parent association and plan a visit to the principal to discuss recess and your concerns.
Finally, band together with other schools within your district and plan a community play day.

Reading, Writing, and Arithmetic

Going beyond fitness, getting active, and playing with others helps kids form relationships, negotiate social situations, solve problems, and develop tools that teach them about the strength of their own character, says FunPlayDates.com"s Michell Muldoon. And many, including IPAUSA, believe play -- specifically recess -- enhances learning, meaning more academically focused kids and better grades in reading, writing, and ... well, you get the idea.

But "the most important consideration," sums up Muldoon, "is that we make sure our children have a chance to experience the magic of play and the richness of a community," so that kicking a ball in the park, scrambling across the monkey bars, and rolling downhill until dizzy continue to remain child"s play.

How to cope with your spouse's illness

When 35-year-old Meghana was diagnosed with breast cancer, the Sathye family almost crumbled -- but not quite. Her husband Madhav stood by her -- managing office, home, hospital, and the kids (a seven-year-old and a four-year-old).

"He really made recuperating easy for me!" remarks Meghana, as she looks back over the last three years. "Of course, we had a support system in place, with my parents, in-laws and friends, who really supported us through the crisis. But this team was able led by my husband," smiles Meghana, who has fully recovered from the illness now.

It's never easy to deal with the hospitalisation of a loved one, particularly so when it's your spouse that is admitted. The healthy partner is suddenly left alone to deal with the crisis. Handling a spouse's illness is like an emotional battle with additional wars like finances, and juggling work and the family.

Getting the 'forces' together
"Our parents do not live in the same city, but we planned and coordinated their visits so that at least one set of parents would be here to care for the children, when we were not around," says Madhav.

He recalls that they sat down with calendars and a diary to plan for the year. "Of course there were some last minute changes, but we stuck to the schedule."

"Our friends were also of great help and would often take the children out on weekends, or pack picnic lunches for all of us," he adds.

Dealing with the patient
Says Reena Dhaware, psychologist and family counselor, "It's very difficult to deal with young patients as they go through this "why me?" phase and family worries become a major concern.

It's necessary that the person recognises and accepts the illness and learns to manage life with the illness. This step makes it relatively easy for the family to the come to terms and cope with the situation. "Though we understand that it is the patient who needs all the cheering up and motivation, it really helps if the patient can help the family cope," she remarks.

Educate yourself concerning every aspect of the illness, she informs. Also, depending on the nature of illness and the partner, explain what kind of treatment, s/he will undergo so that the patient is mentally prepared, say Dhaware.

A long-term illness can cause a tense situation at home and the family should prepare itself. "There is no lack of love or caring, it's just that such situations tend to get a little out of hand and both the partners need to understand this," she warns.

The finances
Finances are another aspect of dealing with such a situation. Making the right provisions for a medical emergency and getting the available finances together to make the necessary provisions are key considerations the healthy partner needs to prepare for.

Identify professionals, if need be, to take care of your finances. Of course, make sure they are trustworthy, because another crisis is the last thing you need.

Get a check on the finances, like making sure you have joint accounts, all the important documents in place, double check the deeds to property, vehicle registrations, Social Security cards and insurance policies.

Keep the lines of communication open
You might feel, anxious, scared, angry, happy, sad, and curious�whatever you emotions share the feeling with the spouse. By doing this you will not be bogged down by your own feelings and will help you cope with the situation better.

It is also necessary to maintain your marriage through the illness. Of course, getting well remains a priority, but spending some leisure time, or helping each other cope with the physical aspect of your marriage should be a part of the healing process.

Let your partner help
Encouraging independence and also involving the partner in the daily chores can achieve this.

Let him/ her write the to-do list or help with the financial papers or the kids' homework. This will have the dual advantage of helping you out and also enable them to utilise their time better.

Seek counseling
It is not your fault that you find it difficult to cope with the situation and there is no shame in seeking help; especially if it helps you come to terms with your problems. Sometimes, a friend can act as one or you can also look for a professional.

Fighting fatigue
It is necessary for at least one of you to be absolutely fit and healthy so do not compromise on your health and diet. Have lots of veggies and fruits and make sure you are hydrated, as you will need all your strength. If possible, go for a morning or an evening walk, this will not only keep you fit but also give you some personal space and 'me time'.

Child care
Help your children understand the illness as much as their age allows.

"My friends were my saviours. They entertained my kids, even attended their parent teacher meetings," says Lina, whose husband was hospitalised for nine months, when he developed complications during a routine appendicitis operation.

"We sat down with my children -- Arav (12) and Anna (8) -- and explained that since dad was in hospital, they would have to spend some time with our friends. Once in 10 days, my friends took over hospital duty, and me and kids would go for a quite dinner or catch a play, or just sit together and chat."

Lina says that parents often tend to feel guilty about lack of time for the children. "But I believe the need is to have a back-up arrangement, and leave the kids with someone you trust and the kids love," she says.

"Of course parents need to be around and give as much time and attention as possible, but I don't think one must try to be a superhero. Instead, delegate the tasks till the family is back to normal," she advises.

Are cartoons wrecking your child's diet?

With fast food giants using cartoon heroes to grab kids' attention towards their products, worried parents are now calling for a ban on this trend.

Consumer mag Which? has found that a majority of parents wants fast food companies to stop using cartoon heroes like The Simpsons, Bratz, Shrek and Spider-Man to promote products high in fat, sugar and salt.

A spokesman for the watchdog said that if the obesity problem has to be solved then the Government needs to clamp down on companies using cartoons to attract kids to their products.

"Cartoons are seen as a surefire way to attract children," the Daily Mail quoted the spokesman, as saying.

"Our research shows 89 per cent of parents believe cartoon characters are put on foods to encourage children to ask for them.

"It found that 75 per cent think it is irresponsible for companies to put cartoon characters on unhealthy foods. An overwhelming 74 per cent of parents felt companies should be stopped from using them in this way."

Which? chief policy adviser Sue Davies said: "There are precious few examples of cartoons being used to promote healthy products.

"Our research shows that the majority are being used to encourage children to eat fatty, sugary and salty foods.

"We are calling on companies to no longer use cartoons to promote unhealthy foods. With parents fed up with the amount of marketing aimed at their children, it also makes commercial sense for cartoon brands to distance themselves from unhealthy food products.

"Regulation should be put in place to protect children from all forms of irresponsible marketing of unhealthy foods."

Companies have already taken steps to stop promoting junk food. Disney has discontinued a partnership with McDonald's that saw toys modelled after its characters being given away in Happy Meals.

However the communications director of the Food and Drink Federation, Julian Hunt, said that he was "disappointed" with the timing of the report.

"We are disappointed with the timing of this report because we are working with stakeholders, including Which?, via the Department of Health's advertising and promotion forum to look at areas such as packaging," he said.

Are cartoons wrecking your child's diet?

'Life lessons I learned from my roomies'

We asked readers to share their stories about living with roommates. Here Gurubaran Thanigaivel, a 31-year-old software engineer, shares the valuable life lessons he learned from living with roommates.

I was brought up in Chennai and in order to pursue my MCA programme I moved to Madurai, leaving Chennai for the first time. Life at the hostel was great, like anyone who has stayed in one would agree.

I shared the room with a junior, who we called Buck. Though it wasn't much fun, we make sure the room was clean and thing were in order; that was how I was raised. One day en route to my room, I noticed three students cleaning the room next to mine armed with brooms and other cleaning materials.

After half an hour, the room was very clean and I was glad to see I had something in common with my collegemates. But I did not expect what happened next -- they neatly spread a paper on the floor and cloth on top of it. They then proceeded to pull out a bottle of rum, and the rest is history.

One of the three guys, Sastha, was my neighbour at the hostel while the others had different rooms. As the days progressed, I began to move with them and we came to develop good rapport. They were pursuing their MFC programme and were localities of Madurai. The friendship grew and I finally moved to Sastha's room.

He was interested in photography and painting, while I was against sticking anything on the wall. But seeing his talent and photographs/ paintings I could not resist putting them up. If either of us felt the room needed cleaning, we would just begin with the other joining in. We would even each others clothes. We talked about everything -- friends, girls in our class, family ties. Both of us like exploring new places and would take our bikes (mine is '86 Suzuki, which I still drive in remembrance of my father) to nearby tourist places. Kodaikanal would be our favourite destination. Once we drove in the rain from Madurai to Kodaikanal, ignoring all the negative weather reports We had a great time there. I am in touch with very few collegemates after getting married, but this guy is one of them.

Later, following campus recruitments I came to Chennai to reunite with my family. After two years I got married and six months later my wife conceived and left for her mother's place. After childbirth, she planned to pursue higher studies and continued to stay there. It was close to 2 years that I was in Chennai alone. I used to go visit them every fortnight. In the due course, I felt the house was too large for me to stay in all alone, so I rented out a room to three of my MCA classmates. The initial days were smooth. But as days progressed, I began to see some conflict of interests.

While I was watching TV, someone would come and switch to some other channel. Slowly I lost interest in watching TV; I would come late from office and speak with my wife over the phone for long hours and go to sleep. Another issue was dinner. Since everyone used to come at different times, we used to wait for everyone to come and then plan dinner. Eventually, we would end up having dinner not before 11 pm.

Since I was not used to eating so late, I told them about it and decided to have dinner earlier. Then since I would get up early in the morning, I would prepare coffee/ tea and share it with them. To my disappointment, they would leave the cups where everywhere, until the maid or I cleared them. Clothes, both dirty and washed, would be everywhere until the laundry guy came and picked them up.

Other than the normal household chores we got along pretty well. But I was constantly preaching to them to be more responsible in keeping things in order. I would talk to my wife over phone and complain about them. She would tell me that it was a "test" for me to adjust with people; nobody is perfect, and it is I who had to adjust to society. She also told me not to move out or ask them to leave. What came as surprise was that her words were more a challenge than words of comfort. So, I saw it through.

That's when I began focusing on the positives: we never had any issues on the financial front. Whatever be the budget per person they would share it without a question. Three of us had cars and would swap just for a change of vehicle. We did actually have a lot of fun together.

In the subsequent days I practised the following:

a) Watch TV, but never just one show. I'd watch anything that was on at the time.

b) Whenever I saw things that could be set in order, I would do it if I had the time. I never looked to see if other people would do the job.

c) I introduced the system of dropping cigarette butts in an ash tray rather on the road or within the compound.

d) Arranging the daily paper in order in a shelf.

e) Learned to sleep with the lights on and noise. Earlier, I needed a soundproof room with total dark. But now I can sleep through anything. My wife isn't happy about it though, specially when the baby wakes up in the middle of the night.

f) I started to prepare the morning breakfast.

g) Started to have dinner alone on time, without complaining.

I got more comfortable, and life was much smoother. Gradually, each got married and went their separate ways.

Now I understand how my wife would have felt living with me for those 2.5 years, where I would not have even tried to adjust to her likes and dislikes.

Adjusting with other people in society and family is a great attribute/ attitude that everyone has to learn, so they can live happily and peacefully. For those with roomies and even those without, inculcate this trait in yourself and in your children. My parents failed to teach me this, but I'm glad my wife succeeded.

Why you should breastfeed your baby

Since World Breastfeeding Week officially commenced yesterday, presented here are a few benefits of breastfeeding your child. As you will soon find out, breast milk is far more than jusy a source of nutrition -- it promotes the health and well-being of both mother and baby:

~ It is best to keep your infant on a strict diet of only breast milk for the first six months of his/ her life, because it protects against gastrointestinal problems -- it is easier to digest and will not cause constipation. It is also known to boost a baby's gastrointestinal immunity.

~ Breastfeeding protects against asthma and ear infections -- this is because it creates a protective layer upon the membranes of a baby's nose and throat.

~ Cows' milk can cause some babies to react with severe allergies. Breastmilk, in contrast, is 100 percent safe.

~ Research has shown that breastfed babies are less likely to suffer from obesity in later age -- this is probably because they can feed for as long as their appetites demand and are less likely to gain excess weight right from the start.

~ Breastfeeding has been linked to the prevention of childhood leukemia, Type 1 diabetes and high blood pressure later in life.

~ Breastfeeding is believed to boost a child's intelligence, in part because of the emotional bonding that takes place between mother and baby, and in part because it contains several fatty acids that contribute to the development of an infant's brain.

~ New mothers who breastfeed are known to shed weight quicker post-pregnancy, than those who do not. It also helps reduce stress and postpartum bleeding.

~ The risk of breast and ovarian cancer is believed to reduce if breastfeeding takes place post-pregnancy -- the longer the period of nursing, the lesser the risk.

~ Breastfeeding is convenient, cost-free (as compared to expensive formula, feeding bottles and other baby paraphernalia required for top feeds) and best of all, helps a mother bond with her child emotionally -- the physical contact is also a source of comfort to infants.

Monsoon rejuvenation using Ayurvedic treatments

Come monsoon and the landscape around you turns into a verdant green. Sleeping at nights suddenly becomes a pleasant experience. While it is the time to enjoy the cool downpour it is also the time to welcome a host of diseases.

The queues in front of hospitals and clinics become longer as the rainy season progresses. Arthritis, gastric disturbances, asthma, sinusitis, diarrhoea, indigestion and skin diseases are just some of diseases that plague most of us during this season.

While allopathic medicines may cure a host of these ailments, Ayurvedic medicines too play an effective and vital role in controlling as well as treating monsoon disorders.

In Ayurveda, mid-June to mid-August is referred to as the Varsha Rithu or the Monsoon period. And this is the right time, it is said, to take a treatment in Ayurveda. Let us take a look at some of the treatments and diets to keep diseases at bay.

Panchakarma
Dr Vijayalakshmi B, Ayurveda Physician, Santhigiri Ayurveda Heritage, Kovalam, Thiruvananthapuram, says, "Ayurveda bases its principal on preventing diseases."

According to Shreekumar.V, Manager, Santhigiri Ayurveda Heritage, Kovalam, Kerala, the monsoon is the best time to take treatments in Ayurveda.

"The ailments or injuries in your body show up during this season," he adds. "For all the doshas (problems) and for the overall functioning of the body, Panchakarma (panch meaning 'five' and karma meaning 'action') treatment is recommended."

How does Panchakarma benefit you?
Says Dr Vijayalakshmi B, "It helps increase your immunity power and circulation, it removing wrinkles and helps you get better sleep." However, if you are going for an Ayurvedic rejuvenation package or treatment for any other ailments, take the advice of an experienced physician.

Here are some of the Panchakarma treatments you can opt for during monsoon (strictly to be done as per your physician's advice):

Abhyanga: Abhyanga, or massage as we commonly known it, is a whole body massage with herbal oils. This helps in nourishing and revitalising your body. Abhyanga helps in improving blood circulation, relaxing body, and reducing stress.

Dhara: In this treatment medicated oils are poured on the forehead. This treatment helps in reducing stress, headaches, improves memory, relieves sleep disturbances and tension. It allows calmness to creep in slowly while the stress and tension slip away with the Shirodhara oil (a stream of oil on your forehead). When buttermilk is used in place of oil, it is referred to as Takra Dhara.

Swedanam: The patient is made to sweat by using steam of herbs, depending on the ailments.

Pizhichil: Pizhichil involves pouring oil all over the body accompanied with a massage. It is helpful in reducing fatigue, dryness and neurological disorders.

Virechana: Therapeutic Purgation or Virechana as it is known is a medical purgation therapy. It helps in removing toxins (Pitta dosha -- disorders related to secretion fo bile) from your body. This treatment is effective in treating skin disorders, diabetes, asthma, digestive disorders etc.

Cost
The cost of treatment varies depending on the treatment.

For instance, Abhyanga could cost you Rs 400 or more (depending on herbs, oils used) for a single sitting to around Rs 60,000 or more for a three-week therapy involving various treatment procedures.

Dietary tips
Apart from treatment, a diet suiting your body constitution also helps. Here are some general tips for you to follow during the monsoon:

Dos

Drink only boiled and cooled water. Adding a little honey is also good
Herbal water is recommended
Drink plenty of water
Eat only moderate quantity of food
Use ginger for easy digestion
Include green gram and plenty of milk in your daily diet
Spices should be in moderate quantity
Wash all fruits and vegetables with warm water
Oil massages are good during the rains
Bathe in warm water
Wear clean and dry clothes
Keep physical exercise at a moderate level
Keep surroundings dry and clean

Dont's

Avoid foods that are hard to digest
Avoid cold foods and drinks
Curds is a no-no during monsoon
Strike out raw vegetables and salads from your menu during the monsoon
Sleeping during the day is not recommended

Gym not helping? Blame your genes

Slaving away in the gym might just be a waste of time for many, for one in every six persons doesn't get any benefit from it in shedding weight or toning the body. The receptivity to exercise actually lies in our genes, says Louisiana State University study.

As part of the study Dr Claude Bouchard and colleagues examined the differing effects on 742 sedentary people from a 20-week exercise programme, in which the intensity was gradually increased.

The researchers measured ability to process oxygen, ability to pump blood round the body, pulse rate, blood pressure and insulin resistance in the subjects.

The study found that 10-15 per cent of volunteers were 'non-responders' to aerobic exercise.

In some volunteers the peak rate at which their muscles could process oxygen increased by up to 40 per cent, while in others there this key measure of cardiovascular fitness, known as 'VO2 max' did not improve at all.

"Some people simply respond better to exercise. They have lower heart rates, lower cholesterol, lower blood pressure, better response to insulin and a host of other positive responses. Others who exercise the same amount simply don't get all the benefits, and it appears to be in the genes," the Telegraph quoted the researchers, as saying.

The researchers are now trying to identify which genes are responsible for receptiveness to exercise.

Breastfeeding FAQs for the first-time mother

Holding your baby for the first time, they all say, is a very special moment. But, as a first-time mother, you might find yourself facing some anxious questions about your ability to nurture another human being.

Since the first week of August has been declared as Breastfeeding Awareness Week, we though we'd ask Dr Arun Gupta, from the Breastfeeding Promotion Network of India, some commonly asked questions:

When should I start breastfeeding my child?
Breastfeeding should be started immediately after the baby is born. The naked baby (after he is gently mopped and dried) should be held by the mother, close to her breast, for skin-to-skin contact. It stimulates the smooth flow of milk and keeps the baby warm. It also helps create an emotional bond between the mother and the child.

Why should I start breastfeeding early?
There are four primary reasons:

1. The baby is most active in first 30 to 60 minutes.

2. The sucking reflex is most active at that time.

3. An early start ensures a greater chance of success at breastfeeding. Colostrum, which is the first yellowish secretion from the breast, is full of substances that protect the baby from getting an infection; it's almost like a vaccine.

4. It helps prevent breast swelling and pain and reduces post-delivery bleeding.

Can I breastfeed my baby successfully if I have a Caesarean section?
Yes. This operation does not affect your ability to successfully breastfeed your baby.

You can start breastfeeding four hours after the operation or when you are out of the effect of the anaesthesia.

You can tilt your body to one side in the lying-down position and start feeding, or you can put your baby on your abdomen and feed your child.

All mothers who have Caesarean section deliveries are successful in breastfeeding their babies with assistance for the first few days.

Can I feed my baby in lying down position?
Yes. You can feed your baby in any position comfortable to you and your baby. It may be lying down, sitting or reclining.

Does my baby need additional vitamins?
Usually not. A baby who is exclusively breastfed for first six months does not need tonics or vitamins. If the baby is not exclusively breastfed, then the answer is yes.

My milk looks thin and watery. Is that okay?
Yes. Milk at the start of breastfeed (fore milk) is thin and contains less fat.

Hind milk (which comes near the end of feed) is thicker and full of fats. A baby needs both. Feed the baby in an unrestricted fashion to ensure he receives both fore milk and hind milk.

Should I breastfeed from both the breasts each time I feed my baby?
One breast must be emptied out fully before the second is offered, so that the baby receives both fore milk and hind milk.

When the baby releases one breast, offer the other. If the baby is still hungry, he will feed from the other breast.

The alternate breast should be offered first at each feed.

How long can I continue to breastfeed?
You should breastfeed your baby exclusively for the first six months and continue breastfeeding well upto two years or beyond.

My milk leaks from the breast after feeding the baby. What should I do?
It is a temporary problem and quite normal.

If you notice the milk is leaking, press your elbows firmly against the outer margins of your breasts. This will slow down the flow.

Can I breastfeed my baby even when I am sick?
Yes. You can continue breastfeeding even if you are not well.

Most of the diseases do not affect the baby. Even typhoid, malaria, tuberculosis, jaundice or leprosy don't call for stopping breastfeeding. It is, however, important to speak to your doctor if you have HIV.

Breastfeeding FAQs for the first-time mother

Breastfeeding: A working mother's dilemma

Today's working mothers face an awful dilemma -- their doctors tell them to nurse their babies exclusively on breast milk for four to six months. However, many companies offer only three months paid maternity leave for a working mom.

The dilemma then is -- should I get back to work or should I let go of my job? Each woman deals with this dilemma according to their individual circumstances. Says Shilpa Rane, who has a five-month-old baby, "I had three months of maternity leave. I was lucky that I was working until the last day before my delivery otherwise I would not have been able to spend all this time with my baby."

Shilpa now leaves behind her baby at home with her mother-in-law. "I had to join work otherwise getting another job would have been difficult. Also, my family needs the financial assistance that my job provides," she adds.

Like most mothers, she feels the pinch. "I am constantly worrying about my daughter. I keep seeing her face when I am working," she adds, "Moreover, people also make you feel so guilty. They all say, 'Why did you join so early? You should have stayed with your baby for a little more time.' That makes me feel even worse."

Maternity entitlements

Says Radha Bhugra of the Breastfeeding Promotion Network of India, "There is a recommendation with the planning commission to increase the maternity entitlements to 135 days. Currently, it is 90 days in most states. We want participation from many working women so that we can push for a change in the Maternity Benefits Act, 1961."

According to Bhugra, if a mother can manage she should try to exclusively feed her baby for four-six months. This is possible only when the mother is at home. "Corporates should realise that if a mother can fulfill her duty of nursing her child for six months, she is ultimately creating more worthy manpower. The keyword then is not maternity benefits but maternity entitlements," she adds.

Doctors recommend exclusive breastfeeding for the first six months since it builds the baby's immunity and prevents any serious diseases during early childhood. Experts say that the baby does not require anything other than breastmilk for the first six months of their lives. WHO estimates that two out of five children are stunted in low-income countries because of not being breastfed.

All this weighs on the conscience of a working mother -- a mother who is already struggling with her weak body and weakened financial resources. Today's middle class working mother has to fight it on her own.

Health problems?

Kavita Padhye, residing in Pune, recollects, "I had to leave my first born when she was hardly two-and-half-months old. I had already taken leave before my due date. This meant that I had to start her on top feed when she was hardly two months old. My heart ached but I had to do it."

She says that to date she feels guilty about it. "My daughter developed constipation and had to be operated when she was barely eight months old," she recollects, "I feel that if I had breastfed her longer maybe she would not have a weak intestinal system. Even today her stomach hurts when she eats a little extra."

Radha adds, "We are nurturing the new generation into this world. We need that time to see that we have performed our duties well."

Wasted resource?

Most women in fact feel guilty of extending their maternity leave. "I extended my leave by two months," says 28-year-old Cherry Dias from Mumbai, "All the time I was thinking of my job. There was a deep sense of insecurity. You are worrying about what changes are happening at your workplace."

Cherry says that most women who have struggled to reach a good position probably feel insecure. "Success did not come easily to me," she explains, "I had to fight for it. I work in the sales department where I am competing with my male colleagues. Five months out of my job definitely weakens my position."

Women say they can even empathise with the corporate. "Why should my company pay for my maternity leave? Does my maid get that much leave? Poor thing would stay home and probably go hungry but no one pays her�" Cherry adds.

The dilemma

Shilpa says she would love to have more maternity leave. "I have been told though that once the baby is 5-6 months old it becomes more dependent on the mother. It would have been more difficult for me. I don't know what's good or what's bad. I just know that I would love to bring up a healthier baby."

All mothers agree though that they would love to continue to nurse their babies until six months. "We all have our reasons. Sometimes we don't even give this a thought," says Cherry, "That way you cannot feel that guilty."

All this points to one fact -- today's working mother is not at peace. And the irony is that she needs that peace to be able to nurture and bring up her child.

The baby boom may mean that many working women go out of circulation. It also means key manpower being introduced into the society.

So, what is the solution?

Breastfeeding: A working mother's dilemma

Your unborn child may be addicted to junk food

Worried about your kids growing up being addicted to junk food? Well then stay away from fatty, sugary and salty foods while pregnant and breastfeeding.

The finding is based on a new study by researchers at the Royal Veterinary College, London, who found that mothers who eat junk food during pregnancy and breastfeeding may be putting their children at risk of overeating and developing obesity.

The study was carried out on a mouse model, during which researchers observed rats fed a diet of processed junk food such as doughnuts, muffins, biscuits, crisps and sweets during pregnancy and lactation.

The researchers found that offspring of these rats gave birth to offspring which overate and had a preference for junk foods rich in fat, sugar and salt when compared to the offspring of rats given regular feed.

The research team believes the findings have implications for humans as well.

"Our study has shown that eating large quantities of junk food when pregnant and breastfeeding could impair the normal control of appetite and promote an exacerbated taste for junk food in offspring," says lead author Dr Stephanie Bayol. "This could send offspring on the road to obesity and make the task of teaching healthy eating habits in children even more challenging."

"Exposure to a maternal junk food diet during their foetal and suckling life might help explain why some individuals might find it harder than others to control their junk food intake even when given access to healthier foods later in life," Dr Bayol added.

Professor Neil Stickland, a co-author on the study, who heads the research group at the Royal Veterinary College, believes that mothers need to be made aware of the risks associated with a poor diet.

"The government is trying to encourage healthier eating habits in schools, but our research shows that healthy eating habits need to start during the foetal and suckling life of an individual," says Professor Stickland.

"Giving children better school dinners is very good, but more needs to be done to raise awareness in pregnant and breastfeeding women as well. Future mothers should be aware that pregnancy and lactation are not the time to over-indulge on fatty-sugary treats on the misguided assumption that they are 'eating for two,'" he added.

Funded by the Wellcome Trust, the research is published in the British Journal of Nutrition.

Healing from a Hysterectomy

My Story
On Dec. 19, 2006, I checked myself into Community Hospital of Monterey Penninsula (CHOMP) for a hysterectomy to be done through the birth canal. I am very lucky, for in the middle of the operation, an artery retracted up into my abdomen and spewed blood as it went. The surgical team was forced to cut through my abdomen and retrieve and close the artery.

A clot formed in this process and traveled to my heart, where it lodged in my front descending artery. It was above my previous stent from a March 2005 heart attack, which caused a second heart attack. I have the distinction of being the first person to use all of the areas at CHOMP'S new cath lab/surgical center.

They pumped 7.5 units of blood plus IV fluids into me to keep my blood pressure up. I had hit something around 23/17 and am told I was grey and double my size swollen. I spent two days in ICU and two in the heart center before I was released to go home on Dec. 23, 2006, on the condition I would report to my doctors for follow up.

I am happy to announce that my blood chemicals seem to be back to normal, and although I am still having a bit of pain and soreness in my chest and abdomen I am definitely better. The kids claim I am a vampire because I am full of other people's blood and am just now getting color back in my skin. For six months I'll wait for my body to replace the donor products with my own blood.

I am glad to be back under my regular and trusted doctors. My cardiologist has declared me a VIP and is very watchful and supportive. He has let me go back to my desk at work to answer phones and play on the computer for four hours a day as a start, but I have to do physical therapy and bring my bad cholesterol down to around 70 and my good cholesterol up as high as possible.

Making the Most of Menopause

Instead of slowing down when she hit the half-century mark, Missy started singing the aging blues to other women feeling her pain. Now her 5-woman, 3-man cabaret band, The Bats, is giving women in their Golden Years something to laugh about.

Missy's Story
"Having a band was this little dream I had and it came true."
My husband has been in bands all his life. I have watched him have so much fun playing out, and occasionally I would sing back up stuff with him, but he didn't really need me. I thought, "Why can't I do this too?" I knew some really great singers that I wanted to be in and I already had a name for it - The Bats. I thought it would be so fun to have this name that implied some sort of punk, tough group and then for these middle-aged women to come out.

"What people really come to hear is our comic material."
When we started the band you had to be at least 40, but now you have to be at least 50. We tried to be a straight rock and roll band for awhile, but then we threw in a few comic songs that we liked and those became our most popular. We sing about eating or food, men, shopping, and aging -- everything from menopause to hair loss. We have written a song called "Aging Lament" that is about menopausal symptoms like forgetting words, not being able to find your car in the parking lot, sagging body parts and all those terrible things that happen to you as you age.

"It just releases all that anger and uptightness and depression and all the horrible things that go along with menopause."
Instead of making you think so much about menopause, singing about it helps you forget about it. Even though you are singing the terrible things that happen to your body and to your mind and attitude, it lets you laugh at it and it lets the audience laugh with you at it because they're all going through the same thing. Being able to laugh at it and have the audience laugh with you and understand it is very freeing actually. I come out of those gigs feeling just so great, feeling that everyone understands what we are talking about, that we are all in this together, we're all going through this together, so maybe it isn't so terrible to at least laugh about it with other people who understand it. To see people out there having a bawl like that you can't help but be affected by it and just want to give them a really great show and make sure that they have fun.

"Maybe there's a song in that."
Going through menopause, you feel like you just don't have a grip on anything. Your body is letting you down for one thing. The hot flashes are just part of everything else that happens. I went through a really depressed period and then I discovered the power of the antidepressant. I had the night sweat thing, a few hot flashes that would kind of start in my nose -- it was the just the weirdest, most bizarre thing. I had nausea, my libido was in the toilet, I had weight gain -- that is the major one that is just hellishly depressing. I read somewhere they called it the thickening of the waist and the widening of the hips and that is was even happening to Tina Turner. If she is going to have it, everyone is going to. Everyone in the Bats complains about that. We call each other to see what we are going to wear because "the thing I was going to wear doesn't fit me this week. Do you have something black I can borrow?" A lot of the time this stuff ends up in a song.

"I realize how fortunate I am to have this outlet. There is no mistake about that."
If I wouldn't have started the Bats I would be spending most weekend nights watching television while my husband was playing in a band somewhere else. Now I get to have much more fun. Next year I am going to be 55, and maybe that is when you should stop, but my band mate Marilyn said, "I don't want to quit when I am 55; that is only a year away." I think as long as we can hold up we are going to do it. Look at Mick Jagger, he is still going! I mean, I doubt we'll be singing at 75, but we might be in the nursing home entertaining each other with a whole new set of songs.

My Hysterectomy: A Healing Cut

Debra was thrilled that menopause meant the end of her monthly cycle, but she didn't know she had to go through something called perimenopause first. After four years of letting nature run its course, she had a hysterectomy - and got her life back.

Debra's Story

"I was looking forward to it all being over."
I thought menopause would be exciting because it would mean the end of my periods. I didn't know there was any such thing at perimenopause though, and I didn't know that had to be experienced first.

I first noticed a change in my cycle. It was lasting anywhere from seven days to 23 at its worst. That was very unusual for me. Then I started to experience extremely heavy bleeding to the point that I would make a phone call to my gynecologist's office to ask them if it was normal to have to change all of the equipment -- the pads, tampons -- every hour and a half. I was told if it gets to less than an hour apart to call again. That was my reassurance.

I had to modify where I went, what I did, what I wore. I had to pack my purse full of supplies. I couldn't get up from a chair without wondering what I was going to leave behind. I had to look at my watch and be conscious of how much time had passed so that I never let an hour and a half go by because an hour and a half was too late. I told my husband, "If you had a gash in your arm that was pouring out blood so significantly that we had to put a six inch long, 1 1/2 -inch thick padded bandage on it and change it every hour and this went on for 10-12 days at a time, we would take you to the emergency room and get that stitched up." After almost four years, I had to do something.

"There is a solution to this problem."
I was working with my physician, a person that I have great esteem for, who had suggested to me that there is a solution to this problem and that solution is a hysterectomy. A hysterectomy is a major operation, and I wanted it to be the way I wanted it to be. I had a certain type of hysterectomy scheduled called a laparoscopic assisted vaginal hysterectomy, but I found out that there was a new procedure called the laparoscopic supracervical hysterectomy, where they leave the cervix because women recover a lot faster. Hysterectomies have been around for all of the last century. The first part of the last century through the '50s, they left the cervix because they ran into a lot of problems with bleeding and infection, they didn't have good antibiotics and they didn't have good controls for managing blood loss. The second half of the century from the '50s on, they had blood banking, good antibiotics, they decided to take the cervix. Another 40 years go by and they can compare women pre-1950 and their later years and these women post-1950 and their later years. They found that the women who left their cervix actually had better outcomes later in life with organ prolapse. That was the surgery I wanted.

"I decided to go with the flow."
The most remarkable thing about the post-operative period was the level of fatigue. Getting out of bed to get up in the morning to go take a shower required that I go right back to bed. The first two weeks of recovery were pretty intense, which is not common with a supracervical hysterectomy. A lot of women are up and around within the first week, but I had lost so much blood during the surgery that I was just exhausted.

I decided to go with the flow of fatigue. To do anything other than what my body was dictating to me would be counterproductive and I didn't go through this operation to cause myself more harm.

"I completely understand why women in their 40s have hysterectomies."
In my earlier years I had heard that women in their 40s often had hysterectomies, and I never understood why they did. I have four daughters so I didn't want to enter into anything like that lightly because I think a lot about what kind of message I am sending to my girls through my actions. I decided to tell them everything that I experience no matter what it is so that they have information. That is the one thing I felt was lacking for me -- information. Older generations of women have gone through this, but it was all a big mystery and they did not talk about it. Now, I have a lot of compassion for what women experience when they are going through perimenopausal part of their life and the reasons for why they find themselves in the operating room.

I wrote a letter to my gynecologist surgeon after my operation and I was completely healed and told her what she had done for me was sacred. It was a healing cut, and that is how I look at it. It was very healing.

More people taking to yoga

It has become a common sight for morning joggers in the capitals parks -- men or women rubbing their nails as they circumambulate, some inhaling through one nostril to do breathing exercises or others attempting to balance precariously on one leg in a yoga posture.

There is increased awareness on the benefits of yoga and the capital is no exception, says a trained yoga instructor.

What Dhirubhai Ambani did to stocks or Bill Gates did to computers, Swami Ramdev has done to yoga -- taken it out of the elitist closets and spread it among the masses, says Ashwini Kumar whose classes now attract large number of people from all walks of life.

"There has been a surge in the sales figure of the yoga books in the last two or three years but it is still "slow moving" and yoga guru B K S Iyengers books with CDs are in great demand," says Murali, head merchandiser of Oxford BookStore.

Top cardiac surgeon, Dr Naresh Trehan says, "I do yoga and I would suggest everyone to do it as an essential daily routine but there are some asanas (yoga exercises) which I think not good for cardiac patients."

Dr Tapan Ghosh, Consultant, Cadiology, Fortis Hospital, feels that people should practice yoga as it improves the immune system. But he also cautions patients not to be dependent only on yoga and if it requires immediate attention then doctors should be consulted.

S C Jain, a resident of Dwarka, has been suffering from knee problem for the last four years. He says, "I was under allopathic treatment since 2003 but I could not get much relief till I started doing yoga around six months back after some of my morning walk partners advised me to take up yoga. I have been feeling much better recently."

Ashish Madan, a cardiac patient, was told by his cardiologist to supplement his medication with yoga.

Tarot card reader Ma Prem Usha believes that yoga helps to grow as an individual and makes the thinking positive and pure. "I am glad that people have now become more aware of it," she told PTI.

Today"s youth carry a heavy stress load due to odd working hours and irregular diet routines. Lifestyle diseases like spondilitis, hypertension, insomnia, fatigue, nausea, chronic headache, coronary malfunctions, back pain, computer syndrome and dry eyes have created a lot of demand space for yoga among them.

"I am doing pranayam for the last six months and each day it gives me refreshing energy to work under duress, says 27 year old Sunny Singh, assistant manager, Hewitt Consultancy.

Bollywood actor Anupam Kher believes that yoga can be useful for the people in acting profession, which involves strenuous work routines.

Having fared miserably at the World Cup, Indian cricketers were recently advised by yoga exponent Swami Ramdev -- "Practice Pranayam."

People who dont care much about the spiritual aspect of yoga are also looking towards yoga as a cure for many physical problems and most doctors suggest yoga as a supplement to their regular medical treatment.

Losing hair? Here's help

After the age of 20, most of us suffer from hair loss to some degree. What we don"t realise, however, is that with proper care, precautions and a healthy diet, half of our hair problems would be over.

Read on to find out how.

Some dos & don"ts

~Identify your hair type

If your hair does not become greasy even after five days of your last shampoo, you have dry hair. Normal hair needs to be shampooed one or two times a week. More than a shampooings per week means you have oily hair.

~Use a shampoo that suits your hair type

Avoid excessively drying shampoos for oily hair, as it may stimulate the scalp on the rebound to produce more oil. Instead, use a shampoo meant for normal hair. You can use it more frequently, even daily if needed. Frequent washing does NOT lead to hair loss.

~Oil once a week

Olive oil or almond oil are your best options. Massage it in with your fingertips to boost scalp circulation. Don"t leave in for more than one or two hours. Avoid hair oil if you have acne on your face and forehead.

~Conditioning

Use conditioners as per hair type:

Oily: a light or volumising conditioner.
Dry: a smoothening one or almond oil-based conditioner.
Rough: papaya or aloe vera conditioner.
Dull: henna-based conditioner.

Don"t apply conditioner to roots -- use only on the ends and the hair shaft to avoid loss of volume. Special intensive repair conditioners need to be left on for 20 to 30 minutes under a hot towel wrap. Use collagen based conditioners for excessively treated, permed or straightened hair and colour-protecting conditioners for tinted hair.

~Comb when dry

Wet hair is more prone to breakage due to rough handling than dry hair. So, after shampooing, don"t rub vigorously with a towel -- simply pat dry or wrap the towel around your head and detangle gently, with fingers or a wide toothed comb. Brush and set only when dry.

~Brush upside down

Bend over from your waist, let your hair hang down and brush from root to tip -- this adds volume to your hair. For oily hair, avoid brushing and use a comb instead, as the bristles stimulate the scalp to produce more oil.

~Do not use a hair dryer regularly

Hair dryers tend to make hair brittle. In fact, "hot comb alopecia" is a type of baldness caused due to overuse of hot rollers and blow dryers. If using one, attach a diffuser to your dryer and hold it at least 6 inches away from your hair. Stop when the hair is still slightly damp.

~Avoid using too many hair-styling products

Gels, waxes, sprays all add to the build-up of deposits on your scalp.

~Don"t colour, perm or straighten your hair too frequently

Repeated exposure to chemicals while colouring, perming or straightening could lead to permanent damage and loss of hair. Colouring should be done by a professional and always insist on a pre-colouring hair protective conditioner before applying colour.

~Keep stress under control

Stress management -- whether its meditation, introspection, yoga or whatever you like -- is a must if you want to arrest hair fall.

~Use a hair pack once a week

Try this hair pack for glossy hair -- soak a handful of fenugreek (methi) seeds overnight and grind them. Mix with henna powder, honey and tea extract and apply for one to two hours on the hair before rinsing off.

For brittle hair, apply an egg white over your hair for 15 minutes and shampoo.

For dandruff, apply tea tree oil (available at shops selling essences and natural oils). Lemon juice or vinegar mixed with a spoon of olive oil can also be applied an hour before shampooing. Use "Nizral" or "Scalpe" shampoo once a fortnight or so.

~Feed your hair

A high protein diet rich in pulses, egg whites and soybean is a must for healthy hair. Anaemia is a major cause of hair loss. So, up your iron intake with foods like spinach, mustard greens, jaggery and dates. Biotin and zinc supplements can also help.

~Seek medical help

If you notice rapid hair loss of more than 50 to 60 hairs daily, consult a dermatologist immediately. Though "familial baldness" can"t be avoided, it can be slowed down and controlled if treated timely. Consult a doctor at the first sign of a receding hairline.

~Eight-week rule

And, remember the eight-week rule: hair responds to any stimulus after eight weeks. So if you have suffered illness or stress two months back, the resulting hair fall would be manifesting now. Similarly, if you start treatment for hair loss today, it would take at least eight weeks for the results to show. So, be patient and persistent.

5 bad food habits office-goers must change

If you, like so many of us, are so caught up with work that you have little time to watch what you eat, it"s time to take a breather before your lifestyle takes its toll on your health.

Here are five bad habits which you must avoid to salvage your health.

1. Skipping breakfast

A lot of people leave home with just a cup of tea or coffee and then they wonder why they are always crabby, irritable and low on energy throughout the day.

Skipping this first, most important meal of the day is like starting a car without fuel. Your body is forced to call on its energy reserves and these do not last very long, making you irritable and snappy and lacking in concentration by the middle of the day.

What"s more, you will end up eating a lot more servings or calorie-dense foods at lunch, which will cause your sugar levels to go up and then come crashing down, making you feel sluggish and tired.

Solution: A good breakfast does not have to be elaborate; a glass of skimmed milk with 2 handfuls of corn or wheat flakes and a fruit will suffice. For hot breakfast lovers, an egg, two slices of bread and a fruit or a bowl of oatmeal porridge accompanied by a fruit are enough.

2. Drinking too much tea/coffee

Sipping constantly can be a tough habit to break. But too much of either tea or coffee can do two things:

It may leave you feeling jittery, irritable, dehydrated, and even interrupt your sleep pattern at night so you do not get deep sleep or do not feel rested the next day.
If taken with your meals, tea and coffee inhibit the absorption of iron from your food. Your body throws out the nutrient as waste.

Solution: If you cannot cut down on the number of cups, cut down on the size of cups so you drink half the quantity. If you have a choice, opt for water.

3. Not drinking enough water

Most corporate offices are air-conditioned, so we do not really sweat and therefore, do not feel so thirsty. What"s more when you are used to drinking water below your requirement, your body adapts and when you do start drinking a little more water, your body treats it as excess -- in fact, initially, the body actually throws it out causing you to run to the toilet every few minutes.

In the long run, not drinking enough water can cause constipation, indigestion, gas, increased hunger pangs, dehydration and can make your skin look dull too.

Solution: Keep a 1 litre bottle of water at your table and aim to finish it before the end of the day. It may take you two to three days to adapt to an increased dose but when you do, you will notice the positive benefits immediately -- better skin, better bowel movements and better control on your hunger pangs.

4. Eating at odd hours

While you cannot be expected to leave in the middle of a meeting because the clock says lunch time, it is definitely possible to try to have a somewhat regular meal timing for the majority of the days in the week.

Having a somewhat fixed meal time helps keep your metabolic rate up and can help prevent gas and acidity, which result from long gaps between meals.

Timely eating will also prevent you from overeating as once your body is used to getting energy at a particular hour, it will stop demanding food at odd hours.

Solution: Try to have a fixed time-frame in which you can have your meal peacefully and finish it in a matter of 15 to 20 minutes.

5. Weekend binging

Most of us put in endless hours during the week eating whatever is available, and then comes the weekend. We go on another binge that we feel we deserve. Hard drinks along with food add to the damage we cause to our health in the long run.

Solution: Try to take some time to relax at the end of each day and don"t wait for the weekend to unwind. Take a relaxing massage, watch a movie or a play or read a good book. Eating is not the only way to pamper yourself!

Persistent headache? Check your blood pressure

anjeev Solanki, an accounts executive with an advertising agency, woke up one morning with a throbbing headache. Late night partying and alcohol often left him with a nagging headache the morning after. So, as usual, he popped in a painkiller and thought no more of it.

But this time the headache persisted. He couldn"t concentrate on his work and felt irritable. At his friends" insistence he decided to consult a doctor. To his shock he was told that he had high blood pressure. How could this happen? After all, he was only 28 years old!

Apart from the medication that he needed to take everyday, Sanjeev was also advised to take control of his lifestyle. This meant fewer late night parties, no smoking, giving up junk food, adequate rest, regular exercise and going easy on his work schedules -- easier said than done, considering he works in the fast-paced world of advertising.

However, faced with the possibility of suffering a stroke or a heart attack, Sanjeev"s only option was to take the warning seriously.

Sanjeev"s is no longer a stray case of a young person suffering from blood pressure. Hypertension is no longer limited to the old and the middle-aged. There is a growing number of people in their twenties and early thirties who are either already undergoing treatment or are living with hypertension without being aware of it.

Over 980 million people worldwide are estimated to suffer from hypertension or high blood pressure. The number is predicted to increase by about 60 per cent by the year 2025. But most of us are either too busy or unconcerned about watching out for early warning signs. Here"s what you need to know about this silent disease.

What is high blood pressure or hypertension?

High blood pressure or hypertension is a constant increase in the force that the blood exerts upon the walls of the arteries. This force increases with stress or physical exertion and comes back to normal when the body is at rest. However, in the case of hypertension, the patient"s blood pressure remains high even at rest.

Hypertension can be either primary (essential) or secondary. When there is no specific cause for a person"s high blood pressure it is called primary or essential hypertension. Secondary hypertension is the result of another ailment such as a kidney disease or tumors. Approximately, only 5-10 per cent of all cases are secondary.

Uncontrolled hypertension can make you vulnerable to life-threatening strokes, heart attacks and arterial aneurysms (localised, blood-filled dilation or bulging of a blood vessel caused by disease or weakening of the vessel wall).

Speaking about the dangers of hypertension, Dr Pradnya Nagle, a general physician, says, "A sudden blood pressure fluctuation can put pressure on the heart and cause a heart failure. It can even cause a brain haemorrage. Our kidneys cannot sustain high blood pressure for long and can result in a renal failure. Retinal changes or haemorrage in the eye could occur resulting in sudden blindness. High blood pressure could also cause paralytic attacks due to a clot or haemorrage in the blood vessels of the brain."

According to Dr Nagle, blood pressure can fluctuate according to the age, sex and race of a person and also with pregnancy. For an adult below the age of 40, a systolic reading of 120 and diastolic reading of 80 is considered normal. A reading of 140/90 and above is considered high.

What are the symptoms and causes?

Most people who have hypertension don"t realise it because the disorder doesn"t have any fixed, obvious symptoms, which could prove quite dangerous. So the best thing to do is get your blood pressure checked at regular intervals.

"Regular blood pressure check-ups are a must for those who have a family history of hypertension," advises Dr Nagle. "One should also screen for lipid levels, blood sugar and opt for a renal profile at least once a year."

There are, however, some signs that indicate that you might be suffering from acute hypertension. If you exhibit one or more of the following symptoms, you should get your blood pressure checked immediately.

Persistent headaches
Fatigue, drowsiness or confusion
Palpitations or chest pain
Bleeding of the nose or blood in the urine
Numbness in the hands or feet
Vision problems
Ringing in the ears
Difficulty in breathing
Dizziness

Hypertension and urban youth

There is an alarming increase in the occurrence of hypertension among the urban youth. Apart from heredity, the other culprit is the unruly and sedentary lifestyle of the youth.

Unlike in the past, most young people today climb the social ladder quite fast. They hold positions of responsibility, which puts great pressure on them to perform at their best at all times.

There is no time to maintain a healthy diet, take up constructive physical activity or relax. The fast food or the preserved food culture, irregular meals, late night partying, binge drinking, heavy smoking, lack of sleep and almost no proper physical exercise are instrumental in causing high blood pressure.

How do you treat hypertension?

Acute hypertension needs immediate and expert medical attention; there are no over-the-counter drugs to treat it. But for those who are facing the threat of developing hypertension, here are a few lifestyle changes you could make:

Invest in a home blood pressure kit. This will help you monitor your blood pressure at regular intervals.
For those who are obese, it"s time to get your weight under control. A few extra kilos are enough to send your blood pressure shooting up.
If you live a sedentary lifestyle and have no time for the gym, take to walking. Thirty minutes of brisk walking or an extra 4,000 to 5,000 steps everyday can go a long way in keeping your weight, blood pressure and blood sugar under control.
Aerobics or yoga is another way to get some exercise.
Limit your salt intake. Develop a low-fat, low-salt food schedule and stick to it. If you are a non-vegetarian, limit your meat intake. And if your blood pressure is soaring, cut out seafood too.
Discard the junk and preserved food habits; eat healthy. Include a lot of veggies and flaxseed (known as alsi in Hindi, the Omega 3 acid contained in flaxseed is good for the heart) in your diet.
Get a good night"s sleep. Uninterrupted sleep helps your body recover from the day"s activity.
Learn to relax. Take up a hobby or a sport, read a book, listen to soothing music or watch a movie; in short, do something that helps you unwind.
Meditate. It is a great stress relieving technique and the easiest way to calm down.
If you are a die-hard smoker, try to cut down and gradually give it up.
Control your alcohol intake.
If you have been prescribed a diuretic or an anti-hypertensive drug, take it consistently.

Do you suffer frequent headaches?

Says Rakhi Mishra, a 32-year-old Bangalore-based software engineer, "Every time I have a deadline, work pressure and a long to-do list, I suffer from gruelling headaches."

Ditto for Ambarish More, a graphic artist who suffers severe bouts -- even after medication and a battery of tests to determine the cause, his pain persists.

With long hours in front of the television or computer, desk jobs, the tussle of managing a home and the office and ever-increasing stress and strain, more and more youngsters are suffering from headaches. Once considered an ailment that mainly afflicts the elderly, the opposite seems true today.

What is a headache?

A headache or cephalgia (the medical term), is pain suffered in the head and sometimes in the upper back and neck.

Usually, a headache does not indicate any serious disorder and can be alleviated by preventive measures, medication and a change in lifestyle. However, it can be very painful, annoying and can throw your schedule off completely.

What causes a headache?

According to Dr Rohini Karpe, a homeopath, headaches can be caused by a change in your daily sleep or food patterns. Stress, tensions, fatigue, migraine, eye strain, sinusitis, cold or dehydration are other common causes.

Explains Dr M M Joshi of Anandi Clinic in Pune, "Typically, a chronic headache results from tension, or muscle contraction, which may be caused by emotional stress, fatigue, menstruation, or environmental stimulation."

Types of headaches

Doctors divide headaches into two classes, primary and secondary. Primary headaches are those that are not caused or associated with any other medical condition. Secondary headaches are caused by disease or medical conditions, informs Dr Karpe.

Migraine headaches

Migraine is characterised by a throbbing headache, usually in half a part of the head. Though causes of migraine differ from person to person, some triggers include travelling in the sun, lack of sleep and food, excess junk food and menstruation. "They"re more common in women and tend to be hereditary," says Dr Karpe.

Someone suffering from migraine may also experience a vomiting sensation, loss of appetite, nausea and irritability. "Migraine is a chronic condition of recurrent attacks," adds Dr Joshi.

Tension headache

Tension headaches are of a longstanding nature and last for days. "A feeling of heaviness or tightness in the head, neck, arm and shoulder muscles is the characteristic feature of this type of headache," explains Dr Karpe. "There is generally some element of depression or anxiety, often resulting in sleeplessness and restlessness."

Most people are able to function despite tension headaches. It is important to learn how to relax, however, in order to cope with this kind of headache; stress or anxiety should be avoided and medication taken.

Sinus headache

Sinusitis can cause a headache by clogging the sinus cavities of the head; as a result, the ache is distributed in the area of the sinus cavities.

How to avoid a headache

Yes, the good news is that headaches can be avoided. Dr Joshi provides a few preventive tips:

~ Make sure your home and work place are both well-lit and ventilated.

~ Get enough sleep, or you will lose time meant for work trying to cope with your headache. Make sure not to compromise on at least seven hours of sleep a day.

~ Avoid eyestrain by working in a well-lit environment, maintaining a proper posture and the right distance from your monitor or television screen.

~ Take frequent breaks during work, or even while working at home for long hours.

~ Stick to regular mealtimes -- avoid long intervals between two meals and eating late at night.

~ Learn to manage stress through management techniques -- get into an exercise programme, or try yoga and meditation.

When a headache warrants a visit to the doctor

Says Dr Karpe, "Isolated tension headaches can be cured with over-the-counter pain killers or home remedies. However, if the headache persists, visit your doctor to discuss possible causes and prevention."

If you suffer the following symptoms over a long period of time, it"s advisable to get medical advice:

~ Repetitive attacks of sudden, severe headaches accompanied by nausea and vomiting

~ Persistent and recurring headaches accompanied by memory problems

~ Convulsions

~ Persistent vision disturbances or light flashes

~ Trouble in motor development or control over the arms and legs

Keep in mind that headaches can serve as warning signals of more serious disorders, so in case the pain persists or increases despite medication, it is advisable to consult a specialist and undergo the necessary tests. Don"t ignore such symptoms as "just another headache".