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When winter makes you feel depressed, your diet can help
Time for special care of your skin
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When winter makes you feel depressed, your diet can help
Of the most common emotional disorders, depression can strike anytime, any person whether young or old. Varying in intensity, it can manifest from slight sadness to extreme conditions of dejection and helplessness. There are identifiable reasons which can lead to depression, but in many cases it is also attributed to certain unexplained factors. Though every system of medicine manages depression in its own way, ayurveda strongly believes that our diet has a definite role in its treatment.
Researches indicate that food and mood have some interconnection, and the pattern of our diet affects our body both physiologically and psychologically. Nutrients in the form of vitamins, minerals, proteins, carbohydrates and a reasonable amount of fat support the growth, restoration and overall well-being of the body. Similarly, the junk food or a poor dietary support can just do the opposite. It is a well-acknowledged fact that free radicals or damaging molecules are produced in our body as part of multiple physiological functions. These free radicals have a great role in the genesis of many diseases, but it is the brain which is particularly predisposed to the higher risk. Ayurvedic texts refer to these damaging molecules as “ama” and say that though it is difficult to stop the production of free radicals, a good and balanced diet and recommended lifestyle can definitely minimise their bad effects. Dietary antioxidants or “rasayanas” can battle against these free radicals and many of the foods that are rich in beta-carotene and vitamins C and E variants can help to counter depression. Beta-carotene is found in carrot, spinach, mustard greens, pumpkin and cabbage. Whereas vitamin C is abundantly present in foods like broccoli, tomato, amla, lemon, orange, grapefruit and kiwi, its E counterpart is found in whole grains, vegetable oils and nuts like almond, walnut and apricot. The mood-boosting chemical serotonin is known to increase with the intake of natural carbohydrates. Limiting sugary diet and opting for healthy carbohydrates like wholegrain cereals, vegetables, legumes and fruits additionally provide a good amount of fibre. Similarly, the dietary protein available in milk, low-fat cheese, curd, poultry products and fish helps energise the brain in depressive patients. Researchers have found that winter depression has a link with less access to vitamin D, which is available in abundance in sunshine. Alcohol also interferes with the proper absorption of nutrients from food and adversely affects the mood and motivation of a patient of depression. Drinks and foods containing caffeine, if taken, can uplift the mood to an extent but cause sleep disturbances to many people in late hours. Obese persons are more prone to depression. Obesity in itself is the outcome of faulty diet, wrong lifestyle and unbalanced metabolism. Ayurveda considers that herbs have identical properties to those of food items and many of the psychotropic herbs can be taken as supplements to counter depression. Ashwagandha, jatamansi, shankhpushpi, brahmi, rose petals, cardamom and asparagus are some of the simple and yet very effective herbs which can strengthen the brain and leave a soothing effect on the irritated nerves to give a feeing of well-being to a depressive patient. Theories and researches apart, many patients of mild depression can try certain home remedies and feel better. Though these remedies are only a supplement to the Extreme digestive symptoms like hunger pangs or complete loss of appetite are quite common in depression and these can be well managed by increasing the intake of fruits. Taking fruits like apples and bananas immediately recharge the nerves with energy. Even soothing natural aromas are known to cheer up the sagging spirits. Relaxation techniques like doing regular exercises and yoga and meditation as lifestyle modification measures are well known for being helpful in such situations. The writer is a Ludhiana-based senior ayurvedic physician. E mail: ayu@live.in .
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Time for special care of your skin
SKIN happens to be the reflection of how one is affected by changes in one’s environment.For many people, the cold clear days of winter bring more than just a rosy glow to the cheeks. They also bring uncomfortable dryness to the skin of the face, hands and feet. For some people, the problem is worse than just a general tight, dry feeling. They get skin so dry that it results in flaking, cracking and even eczema and in which case the skin becomes inflamed.
Another important enemy in our city life is the wide range of pollutants that precipitate in what we call the winter smog. These pollutants not only darken our skin, the dirt particles also clog the skin pores and do not allow the skin to breathe. In the process, our skin shrinks and one looks older. Dry skin is a very common problem and is often worse during winter when environmental humidity is low (“winter itch”). It can occur at all ages and in people with or without other skin problems. The normally fine lines in the skin become more visible; the skin feels rough and appears dull and flaky. Dry skin results when there is not enough water in the topmost skin layer “stratum corneum “ for it to function properly. As the stratum corneum dries out, it shrinks and then small cracks can occur. This exposes the underlying living cells to irritating substances and germs in the environment. By itself, dry skin isn’t a medical worry, but serious cases can result in cracks and fissures that invite infection and inflammation. Skin diseases that become worse in winter: Psoriasis: Red plaques with silvery white scales over extensors, scalp. Atopic dermatitis : Dry itchy skin lesions over flexural areas. Cold induced lupus : Discoid lesions over face and exposed areas, butterfly rash over face, joint pains and other symptoms pertaining to lupus erythematosus. Perniosis (chill blains) : Swelling, redness of fingers and toes. Scleroderma : Tightening and binding down of skin. Erythema ab igne : Red coloured linear/ reticulate pattern skin rash over legs caused especially when sitting for longer periods very close to heaters. Cheilitis : Inflammation of lips induced by cold wind. Winter eczema (asteatotic eczema) : Dry scaly skin rash, especially on legs and waist area. Winter skin care is important. To prevent aging of your skin, follow these simple skin care tips. These anti-aging tips will promote smooth skin and fewer wrinkles. l
Having beautiful skin is a life-long goal. Slow the aging process down with a few easy skin care tips to keep the winter winds at bay. l
The bath or shower should be in warm rather than hot water. Hot water whisks away the fatty substances in the skin that help it retain water. l
Soap should be used minimally and only when and where needed. Milder, less drying soaps or cleansing lotions should be preferred. l
After bathing or showering, quickly and gently pat the skin partially dry with a towel (do not rub!). Within three minutes of getting out of the water, apply a moisturiser to seal the water in the skin before it can evaporate. l
Lotion moisturisers are suspensions of oily chemicals in alcohol and water. Lotion moisturisers are generally the least greasy and the most pleasant to use and, therefore, are quite popular. l
Try applying a broad-spectrum sunscreen to your face and your hands (if they’re exposed) about 30 minutes before going outside. Re-apply frequently if you stay outside for a long time. No one is immune from dry lips in winter! Here’s how to cope with it: Drink plenty of water to stay hydrated and use a humidifier at home. Put on lip balm with sunscreen every time you go outside. Avoid being in the sun and wind too much. Don’t lick your lips — it may feel better briefly, but it only makes chapped lips worse. Again, there are certain parts of the body that require special care during the winter months. These are your feet and hands. Specially the feet tend to crack and they are the most neglected areas, constantly exposed to dirt and dryness. Remember, your scalp is also a part of your skin and requires regular attention, otherwise your hair too will fall off easily. However, application of various products only on the outer surface does not lead to an ultimate healthy skin. What one needs is a healthy diet and a peaceful mind. The meals should have ample amount of juicy fruits and vegetables along with at least 10 glasses of water a day. Intake of liquids help your skin to retain the essential oils automatically and acts as a natural protection against dryness. The writer is Head, Dermatology & Dermato-Laser Surgery Department, National Skin Hospital, Mansa Devi Complex, Panchkula. www.nationalskinhospital.com
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Health Notes
London: Experts have claimed that a vitamin found in Marmite has the potential to prevent heart diseases.Scientists from Bristol University, who carried out the experiment in mice, also suggested that a derivative of vitamin B1, called benfotiamine, speeds up the healing of tissue following heart damage, reports the Daily Express. The discovery could offer fresh hope to people who have diabetes and face an increased risk of heart problems. “Supplementation with benfotiamine from early stages of diabetes improved the survival and healing of the hearts of diabetic mice that have had heart attacks, and helped prevent cardiovascular disease in mice with both Type 1 and Type 2 diabetes,” said Prof Paolo Madeddu, who led the study. “We conclude that benfotiamine could be a novel treatment for people with diabetes, and the next step in this research will be testing whether similar effects are seen in humans,” he added. — ANI
Electronic cigarettes pose health risks
Washington: Electronic cigarettes, which are increasingly used worldwide, are unsafe and pose health risks, according to a new study. Researchers at the University of California, Riverside, evaluated five e-cigarette brands and found design flaws, lack of adequate labeling, and several concerns about quality control and health issues. They conclude that e-cigarettes are potentially harmful and urge regulators to consider removing e-cigarettes from the market until their safety is adequately evaluated. Unlike conventional cigarettes, which burn tobacco, e-cigarettes vaporize nicotine, along with other compounds present in the cartridge, in the form of aerosol created by heating, but do not produce the thousands of chemicals and toxicants created by tobacco combustion. Nothing is known, however, about the chemicals present in the aerosolized vapours emanating from e-cigarettes. — ANI
Healthy lifestyle substantially cuts risk of first stroke
Washington: Those who make healthy lifestyle choices — such as not smoking, eating a low-fat diet high in fruits and vegetables, drinking in moderation, exercising regularly and maintaining a normal body weight — can lower risk of first time stroke by 80 per cent compared to those who don’t make such changes, according to revised American Heart Association/American Stroke Association guidelines. For the first time, the guidelines address stroke as a broad continuum of related events, including ischemic stroke, non-ischemic stroke and transient ischemic attack (TIA). For prevention, there is often little difference along the stroke spectrum, said Larry B. Goldstein, chairman of the statement writing committee and director of the Duke Stroke Center in Durham, N.C. —
ANI
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Of the most common emotional disorders, depression can strike anytime, any person whether young or old. Varying in intensity, it can manifest from slight sadness to extreme conditions of dejection and helplessness. There are identifiable reasons which can lead to depression, but in many cases it is also attributed to certain unexplained factors. Though every system of medicine manages depression in its own way, ayurveda strongly believes that our diet has a definite role in its treatment.
