Happiest Health November24

Vol.
2, Issue 5 | November 2024

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THE HAPPIEST
HEALTH
DIABETES CHAMPION
2024
ISSUE NITESH
US TOP DOC KUMAR
ON DRAWING
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BOUNDARIES
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EDITOR’S NOTE
Dear Friends,
Nitesh Kumar, featured on our cover, won a gold medal for India
in para-badminton at the 2024 Paris Paralympics. His grit and
determination in overcoming challenges to achieve victory have
made him the Happiest Health Champion 2024.
As our Chairman and Chief Mentor Ashok Soota says, our mission
at Happiest Health is to promote health and wellness as a way of
life, not just as a goal. This award is to honour unsung heroes who
have faced health challenges and emerged victorious. (Read his full
remarks on page 24)
With Nitesh as the first recipient, we invite people across the
country to share their stories of overcoming health challenges to win
in life. An eminent jury will select champions from the submissions.
(Details on page 25).
One of the biggest health challenges in India today is diabetes,
which has become an epidemic. While Indians are genetically
Raghu Krishnan more prone to it, diabetes can be prevented and managed through
Chief Editor – Print & Publishing healthy lifestyle choices—diet, exercise, and sleep. In this special
raghu.krishnan@happiesthealth.com issue on Diabetes, anchored by our chief editor (Digital) Ravi Joshi,
we share inspiring stories of those who have managed the condition
by changing their lifestyles. Our writers, Steni Simon, Ayush Arya,
Deepali Mallya and Swathi R Iyer, explore how diabetes develops and
how it can be controlled. Do not miss Ravi’s account of how he got
steroid-induced diabetes during COVID.
Also, check out our exclusive interview with US Surgeon General
Dr Vivek Murthy, in which he discusses a balanced, holistic approach
to health in the AI and social media era.
Along with our magazine and website, Happiest Health hosts
events where experts engage directly with our audience. Last
month, at our Heart to Heart Summit, readers interacted with
top cardiovascular experts on maintaining heart health. (Summit
highlights on page 18.)
Our second sleep survey results will be published in the December
issue. The survey closes on 15 November, so do not miss the chance to
participate. Scan the QR code on page 83 for a chance to receive the
e-magazine once the results are out.
Feel free to share your questions or feedback on our topics
and articles, and do not forget to subscribe to Happiest Health—
Scan and subscribe India’s favourite health and wellness magazine—or follow us on
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www.happiesthealth.com November 2024 | Happiest Health | 3

www.happiesthealth.com
Chairman and Chief Mentor EDITORIAL

ASHOK SOOTA
Chief Editor (Print): Raghu Krishnan
Director and Publisher
CHANDRASEKHAR S Chief Editor (Digital): Ravi Shankar Joshi
Vice Chairman Associate Editor: Gaurav Rai
DAVIS KAREDAN PAILY
Senior Editors: Veena Pradeep, Madhumathi D S, Susheela S,
Chief Executive Officer
ANINDYA CHOWDHURY Alnoor Peermohamed, Joyeeta Chakravorty, Sudhakar Jha,
Binoy Valsan, Sunitha Rao
Assistant Editors: Anusha MS, Varun Ramesh Balan,

SALES Dr Vishnupriya Warrier, Kumaran P, Revathi R,
Chief Revenue Officer: Tina Mitra Pragna L Krupa, Swathy R Iyer, Anirudh Vashisht (PhD),
tina.mitra@happiesthealth.com
Pallavi KN
Senior Medical Writer: Dr Ananya Krishnan
MARKETING Medical Writer: Dr S Saberitha

Chief Marketing Officer: Ashish Pratap Singh
ashish.singh@happiesthealth.com Sr Correspondent: Asik Banerjee
Principal Correspondent: Steni Simon
Senior Content Writers: Shohini Basu, Nandini Damodaran

DESIGN & PHOTOGRAPHY
Content Associate: Bina Thakur
Head of Design (Print): Lokesh Mishra
Head of Design (Digital): Lakshmi Kantha Reddy Content Writers: Dr Chandandeep Kaur (PhD), Niveditha S,
Nandita Narayanan, Ayush Arya, Namrata Sindwani,
Senior Graphic Designers: Santhosh Kumar V, Syalima M Das
Vishalakshi M, Neha Jain
Photo Editor: Anantha Subramanyam
Senior Multimedia Specialist: Goutham V Senior Copy Editor: Arathi S, Sucheta Ghosh
Senior Videographer: Shiva Kumar Special Editor: Sharon Rajkumar (PhD)
Cover Design: Lokesh Mishra
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VOLUME 2 ISSUE 5
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Gate 4 facing 100 ft. road, John Nagar, Koramangala, Bangalore-560034 and printed by Cushrow Jal Jassawala at Thomson Press India Ltd, 18/35, Delhi Mathura Road,
Faridabad (Haryana) Editor: Raghu Krishnan
All disputes are subject to the exclusive jurisdiction of courts in Bengaluru. Copyright: Happiest Health Systems Private Limited.
All rights reserved worldwide. Reproduction in any manner is prohibited.
Happiest Health Systems Private Limited does not provide medical advice, diagnosis or treatment. Please consult a qualified medical practitioner before acting
on any knowledge in the magazine or any other platform. Happiest Health does not endorse products, services or companies of advertisers.
4 | Happiest Health | November 2024 www.happiesthealth.com

UNLOCKING
PERPETUAL
INNOVATION
Our strategic vision for digital transformation revolves around a deep
mindfulness of market disruptions and a clear focus on driving outcomes that
matter to our customers. We stay ahead of the curve by investing in the right
technologies like Generative AI and fostering a culture of continuous learning,
staying true to our mission of "Happiest People . Happiest Customers".
If you have a penchant for

Innovation and a vision for Growth,
Join our team or refer if you know
an expert.
Top 50 India’s Best Workplaces™

in IT & IT-BPM 2023
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Building a Culture of Innovation 2023
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Golden Peacock Award for Excellence in

Corporate Governance 2022
About Happiest Minds

Happiest Minds Technologies Limited (NSE: HAPPSTMNDS), a Mindful IT Company, enables digital transformation for enterprises and technology providers by delivering
seamless customer experiences, business efficiency and actionable insights. We do this by leveraging a spectrum of disruptive technologies such as: artificial intelligence,
blockchain, cloud, digital process automation, internet of things, robotics/drones, security, virtual/augmented reality, etc. Positioned as ‘Born Digital . Born Agile’, our
capabilities span Product & Digital Engineering Services (PDES), Generative AI Business Services (GBS) and Infrastructure Management & Security Services (IMSS). We deliver
these services across industry groups: Industrial & Manufacturing and Energy & Utilities, Healthcare & Life Sciences, Retail & CPG, Banking, Financial Services, and Insurance
(BFSI), Hi-Tech and Media, and Edutech. The company has been recognized for its excellence in Corporate Governance practices by Golden Peacock and ICSI. A Great Place
to Work-Certified™ company, Happiest Minds is headquartered in Bangalore, India with operations in the U.S., UK, Canada, Australia and Middle East.
For business queries, mail us at: business@happiestminds.com www.happiestminds.com

November 2024
CONTENTS
44 Less carbs,
more control
You can manage diabtes in the long term
by simply following a low-carb diet
50 Sugar, on steroids
Corticosteroids given for asthma
or arthritis, can raise blood glucose,
sometimes causing diabetes
52 Stride to remission
Exercise and good sleep are key
to managing diabetes
56 Primal plate
Can a 'meat-only' diet really be
healthy for those with diabetes?
58 Checkmate diabetes
These eight types of exercise can
help us stay healthy
62 The sugar explosion

How World War II changed
global eating habits, leading to sugar
overconsumption and diabetes
64 Order, order, order

Did you know that the order in
which you consume food groups matters?
44
64 58

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CONTENTS
22 Stories of strength
Paralympic gold winner Nitesh
Kumar is our 2024 Health Champion
26 Braving
together
the world
Reaching out and being a part of a
support group is integral to recovery
28 When diabetes hurts

your smile
Did you know that diabetes can damage
your gums? But with proper care you can
manage both
30 D-code the deficiency

Avoid vitamin D deficiency
with these simple lifestyle and dietary
hacks
C
38 Bring in the woofs

All you need to know to
welcome your first dog home
22
M
CM
86 MY
CY
CMY
68 Guide to men's
reproductive health
Experts explain sperm health and ways to
maintain it
70 Anxiety and
post-baby blues
Two mums share their post-baby
anguishes and how they cope
72 Care, community,
and code
US Surgeon General Dr Vivek Murthy
advocates for a holistic approach to
health in the AI and social media era
76 The power of
pressing play
Playing video games in moderation can
actually boost your mental well-being
86 The cure quest

With decades of HIV research
behind us, are we on the brink of a
breakthrough? 76

ASK
Happiest Health
Answered By
EXPERTS
E x pert s re s p o n d t o yo ur q u er ies related to health and welln e s s
CAN THE SITE OF A TATTOO OR THE AREA I EXPERIENCE BURPING AFTER EATING, CAUSING
AROUND IT ITCH AFTER SEVERAL YEARS (THERE CONGESTION IN MY CHEST UNTIL I BURP OUT.
WAS NO ITCHING OR SKIN IRRITATION FOR SEVEN PLEASE ADVISE.
YEARS)? AND IF THE TATTOO NEEDS - SANTOSH KUMAR, CHENNAI
TO BE REMOVED, IS LASER THE Burping after eating can be a sign
ONLY OPTION? of gastritis. Do you also get food
- ANONYMOUS, reflux? Is there any difficulty
BENGALURU swallowing? A detailed history is
Although needed.
reactions to If you have difficulty burping
tattoos generally out, an endoscopy is required
occur early, to rule out a condition called
delayed reaction/ achalasia cardia. However,
inflammation excessive burping is
can occationally gastritis. Cutting down on
be reported. The outside food, excessive
only safe and tea, coffee, alcohol,
effective way to smoking, cheese,
remove tattoos is chocolate, and tobacco
through lasers. products will help.
Kindly consult a If you still don't feel
dermatologist for better, you can consider
further evaluation. getting an endoscopy.
-Dr Jude Ernest Dileep, - Dr Saurabh Satyanarayan Agrawal,
dermatologist, Puducherry gastroenterologist and hepatologist, Mumbai
DOES DRINKING COLD WATER HARM

OUR BODIES? CAN MIXING COLD
WATER WITH ROOM-TEMPERATURE
WATER CAUSE HEALTH ISSUES?
- KN PALLAVI, BENGALURU
Drinking cold water does not negatively affect
our bodies in most cases. The body quickly
warms cold water to body temperature, so it does
not significantly affect digestion. Drinking cold
water may temporarily increase metabolic rate as
the body works to warm the water. However, this
effect is minimal and not significant enough for
effective weight loss.
Mixing cold and room temperature water poses
no health risks, as the body is adept at regulating
its internal temperature. Hydration is key, so
choose the water temperature that you find most
enjoyable to encourage regular fluid intake.
-Dt. Kanishka Upadhyay, clinical nutritionist and
dietitian, New Delhi

BRANDED CONTENT
TACKLING
CHILDHOOD OBESITY
EMPOWERING PARENTS TO BUILD A HEALTHIER FUTURE
BY: DR ANISH PILLAI, LEAD CONSULTANT, NEONATOLOGY AND PAEDIATRICS,
MOTHERHOOD HOSPITALS, KHARGHAR, NAVI MUMBAI
C
hildhood obesity is an alarming • High blood pressure: Obesity can 4. Ensure adequate sleep: Establish a
crisis that every parent must elevate the risk of hypertension, putting consistent sleep routine and create a
confront. This health issue undue pressure on the heart and blood calming environment.
affects a child's self-esteem and vessels. Often, high blood pressure goes 5. Involve your child in decision-making:
opens the door to serious complications, unnoticed due to its subtle symptoms, Allow your child to participate in meal
including hypertension, high cholesterol, yet it can lead to severe complications planning and cooking.
joint problems, depression, and diabetes. later in life. 6. Seek professional guidance: Consult
Alarmingly, childhood obesity rates have • Joint problems: Excess weight can healthcare professionals or registered
surged globally, including in India, over strain joints and bones, leading to pain dietitians for personalised advice.
the past few decades. Understanding and mobility issues. 7. Celebrate progress: Focus on small,
the contributing factors is essential for • High cholesterol levels: Poor dietary achievable goals and celebrate your
effective intervention. habits can contribute to high child's successes.
cholesterol levels, increasing the risk of
UNDERSTANDING THE cardiovascular diseases. CONCLUSION
CAUSES • Mental health issues: Obesity can By understanding the causes and
• Increased sedentary lifestyle: Children negatively affect self-esteem and body implementing effective strategies, parents
spend more time indoors and less time image, leading to anxiety and depression. can help their children lead healthier lives
engaging in physical activities due to the and mitigate the long-term health risks
prevalence of screens. HOW PARENTS CAN HELP associated with obesity. Together, we
• Unhealthy dietary habits: The easy 1. Prioritise balanced nutrition: Offer a can create a supportive environment that
accessibility of processed foods, sugary variety of fruits, vegetables, whole fosters healthier habits and promotes
drinks, and fast food has increased grains, lean proteins and healthy fats. overall well-being in our children.
consumption, making it challenging for Limit sugary foods and beverages and
children to choose healthier alternatives. encourage home-cooked meals.
• Lack of physical activity: Many 2. Encourage regular physical activity:
children do not exercise enough or Aim for at least 60 minutes of physical
participate in sports, which are vital for activity daily. Set limits on screen time
maintaining a healthy weight. and suggest engaging activities.
• Genetic predisposition: Some children 3. Model healthy habits: Eat together as
may have a genetic tendency to gain a family, promote a positive body image,
weight, making it more challenging to and avoid using food as a reward or
maintain a healthy lifestyle. punishment. SCAN TO
DOWNLOAD THE APP
• Psychological factors: Stress, anxiety,
and emotional eating can contribute to
weight gain, creating a cycle difficult to
break.
• Hormonal imbalances: Certain
hormonal issues can disrupt metabolism
and promote weight gain.
HEALTH COMPLICATIONS
OF OBESITY
• Type 2 diabetes: Obesity can increase
the risk of type 2 diabetes, where the
body becomes resistant to insulin.
ASK HAPPIEST HEALTH
MY PHYSICIAN SAID THERE WAS A SMALL HOLE IN I HAVE A BOIL ON MY RIGHT LEG. I HAVE TAKEN
MY EAR, AND I NEEDED AN OPERATION. WHAT IS SOME TABLETS AND AN OINTMENT FOR NINE
THIS HOLE, AND HOW DOES IT OCCUR? WILL IT DAYS, BUT THE BOIL HAS NOT HEALED.
LEAD TO BRAIN PROBLEMS? SHOULD I UNDERGO PLEASE ADVISE.
THE SURGERY? -M PARAMESHWARA AITHAL, BENGALURU
- SUBRAMANI, BENGALURU A boil on the leg is mostly caused by a skin infection. If the
A hole in the ear means a perforation in the eardrum. Due infection has migrated to deeper skin layers or
to this hole, the ear is prone to infections. is resistant to the medication you have been
Repeated infections lead to hearing loss prescribed, it may take longer to heal.
and pus discharge from the ear. Moreover, Sometimes, draining the pus may be
they could spread to the brain and lead to needed to reduce regional inflammation
complications. To prevent this, keep the and speed up tissue healing. To complete
ear dry. The permanent solution is surgery, the treatment, you must see a dermatologist
where the hole is closed with a graft. or general surgeon.
-Dr Shantanu Tandon, ENT, -Dr Ranjan Jeevannavar,
Sakra World Hospital, Bengaluru dermatologist and cosmetologist, Hubli
WILL THERE BE ANY CHANGES

IN MENSTRUAL CYCLES OR
BLEEDING VOLUME AS WOMEN
APPROACH THEIR 40S? WHAT
IS CONSIDERED NORMAL FOR
MENSTRUATION WITH AGEING?
- CHANDANDEEP KAUR, BENGALURU
Yes, there might be a reduction in the
volume and duration of your menstrual
cycle. Various reasons can cause these
changes: hormonal abnormalities
or fibroids for which the amount
of bleeding might increase both in
duration and amount. It may become
irregular depending on the cause of the
problem in the uterus.
If one has a uterine fibroids, hormonal
issues or adenomyosis, the bleeding
may become irregular and heavy. So,
the amount of flow at 25 may not be the
same at 40 due to hormonal changes
and a decrease in ovarian function.
- Dr Nirmala Chandrashekar, obstetrician
and gynaecologist, Bengaluru
WHAT DIET AND EXERCISES SHOULD ONE FOLLOW I AM ALLERGIC TO DUST AND POLLEN. LATELY,
FOR VARICOSE VEINS? MY ALLERGIES HAVE BEEN TRIGGERED MORE
-RAJU M, BENGALURU OFTEN, AND I HAVE NOTICED NOSTRIL
No specific diet and exercise HAIR WHILE SNEEZING.
can cure varicose veins. However, CAN MY NOSTRIL HAIR
walking, swimming, cycling, CAUSE AN ALLERGY?
ankle raises, and calf raises -THIRUVIKRAMAN,
may help reduce symptoms and BENGALURU
complications. Nostril hair is
Obesity is one of the common, and almost
predisposing factors [of varicose everyone has it. It does not
veins]. Individuals who are cause allergies. However,
overweight should follow a diet if nasal hair is long and
to maintain optimum body hair allergens (allergy-
weight. This may help prevent causing particles) stick
the worsening of varicose veins. to it, it can trigger allergies.
It is best to consult medical Keeping hair short and regular
professionals after a proper nasal washes can help prevent
evaluation. this.
- Dr Umamaheshwari N, -Dr Shantanu Tandon, ENT,
general physician, Bengaluru Sakra World Hospital, Bengaluru

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NEWS Short Takes
A ro u nd-u p o f the latest health research
br i e fs from across the world
DAILY CALORIE CONTROL MAY OUTDOOR PLAY MAY REDUCE CHILDREN’S

PROLONG LIFESPAN OBESITY RISK
- NATURE - ACTA PAEDIATRICA
Researchers at The Jackson Laboratory in the US have A recent Japanese study suggests that outdoor play in
found evidence that reducing daily calorie intake may childhood may reduce the risk of obesity later in life. The
promote longevity. An experiment with 960 genetically study followed 53,575 children born in
diverse female mice found that mice with a 20 and 40 per cent January and July 2001 in Japan. Data
daily calorie restriction lived longer than mice following other on outdoor play habits were available
eating patterns. Some mice were allowed to eat unrestricted for 42,812 children at age of 2.5
amounts of food, while others were not given any food for one years, collected through a parental
or two consecutive days. questionnaire. The questionnaire
While further research is needed to confirm these findings asked about children's play habits in
in humans, the study suggests that consistent calorie various outdoor environments, including
restriction may be more effective than intermittent fasting for fields, forests, and beaches. The
longevity. The researchers concluded that moderate calorie researchers found that 91 per cent of
restriction appeared the children had played outdoors.
to be a healthy way to The researchers found that
balance long-term children with outdoor play habits
health and lifespan. had a 15 per cent lower risk of
Notably, the being overweight or obese by age
researchers seven than children who did not
emphasised play outdoors.
that genetic This association remained
factors had significant even after adjusting for
a more parental obesity, birth weight, and
significant socioeconomic status. The study
influence on highlights the importance of outdoor play
lifespan than during early childhood in potentially
diet. preventing obesity later in life.
AI IMPROVES BLOOD TEST FOR OVARIAN CANCER

- CANCER DISCOVERY
In collaboration with several European institutions, researchers from Johns
Hopkins Kimmel Cancer Center in the US have developed a new blood test that
uses artificial intelligence (AI) to improve the early detection of ovarian cancer.
Their study showed that combining AI-powered analysis with existing blood tests
significantly increases their accuracy. The AI analyses patterns in DNA fragments
and incorporates data from two protein biomarkers: cancer antigen 125 (CA-125) and human
epididymis protein 4 (HE4). These biomarkers, while commonly used, have limitations when used
alone for ovarian cancer screening. The AI was trained to recognise cancer-specific anomalies in
the patterns of DNA fragments in the blood. Healthy cells have neatly packaged DNA, which leaves
a predictable pattern of fragments when they die. In contrast, cancer cells have disorganised
DNA, resulting in irregular DNA fragments in the blood. This AI-powered blood test identified
72-100 per cent of ovarian cancer cases across different stages, with minimal false positives. The
researchers believe this approach could offer an affordable and accessible method for widespread
ovarian cancer screening, potentially saving women from unnecessary surgery.

SHORT TAKES
STUDY FINDS NEW TARGET TO STALL MACULAR A HEALTHY HEART FOR A HEALTHY MIND
DEGENERATION - STOKE
- DEVELOPMENTAL CELL The American Heart Association (AHA) has said that
Researchers from the University of Rochester have identified maintaining a healthy heart protects the brain from cognitive
a potential new therapeutic target for age-related macular decline and dementia. In a new scientific statement, the AHA
degeneration or AMD. reviewed the connection between various heart conditions
Their study focused on the role of a protein and an increased risk of cognitive problems.
called TIMP3. They found that excessive The association highlighted the effect of heart conditions
TIMP3 production disrupts the activity like heart failure, atrial fibrillation, and coronary heart
of enzymes essential to maintaining disease on cognitive health. They found that atrial
healthy eye tissue. TIMP3 also promotes fibrillation increases the risk of cognitive decline by 39
inflammation and the buildup of drusen, per cent, while coronary heart disease increases the risk
deposits of lipids and proteins, of dementia by 27 per
a hallmark of AMD. cent. Because there is
The team suggests that inhibiting no cure for dementia,
TIMP3 could reduce drusen formation the authors stressed
and inflammation, offering a new the importance of a
way to treat AMD. However, further healthy lifestyle and
research is needed to explore this proactive cardiovascular
therapeutic approach and determine care to preserve cognitive
its effectiveness in humans. function with age.
TINY MAGNETIC DISCS MAY REVOLUTIONISE DEEP BRAIN

STIMULATION
- NATURE
MIT researchers have developed a less invasive way to stimulate brain
regions, bypassing the need for implants or genetic modification. Their
method uses tiny magnetic discs, just 250 nanometres in diameter, which
can be injected into the brain and remotely activated by an external magnetic
field. This new technology could revolutionise deep brain stimulation (DBS), a
technique currently used to manage symptoms of neurological and psychiatric
conditions like Parkinson’s disease and obsessive-compulsive disorder.
Traditional DBS involves surgically implanting electrodes in the brain,
a procedure that carries risks and limitations. These injectable nano discs
offer a potentially safer and more accessible alternative. In tests, the team
successfully stimulated deep brain regions, such as the subthalamic nucleus
that is involved in motor control, without causing damage to surrounding brain
tissue. If successfully optimised, this technology could significantly improve
the quality of life for people with neurological conditions.
RESEARCHERS REVIVE NEURON GROWTH IN AI-POWERED PROSTHETIC HANDS

AGEING BRAINS - NEURON
- NATURE Researchers at the Swiss Federal Institute of Technology in
Researchers at Stanford Medicine have uncovered a potential Lausanne (EPFL) have developed an AI-powered prosthetic
way to promote neurogenesis (the formation of new neurons) hand that can mimic the complex movements of a human
in ageing brains. This discovery could pave the way for new hand. Traditional prosthetic limbs struggle to replicate
therapies, including genetic therapy or dietary interventions, to natural hand movements due to the intricate interplay
treat neurological disorders involving neuron loss. between brain signals, muscles, and tendons. However,
The researchers identified the new approach combines reinforcement learning and
a protein called GLUT4 that biomechanical simulations to achieve more human-like
regulates neural stem cell movement. The AI system learns through trial and error,
activity. GLUT4 is involved in receiving feedback from biomechanical simulations that
glucose transport and appears accurately model the movements of natural joints and
to influence the ability of muscles. The AI system won the 2022 NeurIPS MyoChallenge
these stem cells to generate by successfully controlling a virtual
new neurons. To investigate prosthetic hand with 39 muscles to
GLUT4's role in neurogenesis, manipulate Baoding balls
the researchers used CRISPR that are used for dexterity
technology to inactivate the exercises. The researchers
GLUT4 gene in aged mice. This said the technology could
inactivation led to a two-fold create advanced neuro-
increase in the production of prosthetics, including lifelike
new neurons. artificial hands for amputees.

FROM OUR READERS
thakumar,
Dr Jeffrey Bhak
B M Baral Bengaluru
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of health issu
2 | August 2024
Vol. 2, Issue ` 200
Price:
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ISSUE
WALK YOUR W
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PG. 22
A STORY OF
STRENGTH
PG. 30
D-CODE THE
DEFICIENCY
PG. 36
RELAX
WITH
YOGA

HEART HEALTH SUMMIT
Young Indians
at risk of
heart attacks
Dr Vivek Jawali,
chairman of CV Sciences &
Hospitals executive council,
Fortis Hospitals –
Bengaluru cluster
D r Jawali, keynote speaker at the

Heart to Heart Summit, said
young Indians must be cautious
about their heart health as they are
genetically more prone to heart
issues and heart attacks. Many
Indians tend to carry fat around
the waist, increasing their risk of
cardiovascular conditions.
Studies too show that Indians
MATTERS
face heart problems much earlier
in life. A 2007 study published
by JAMA revealed that while the
average age for a first heart attack
is 62 in Western Europe and 60
OF
in South America, it is just 53 for
South Asians.
Dr Jawali also raised concerns
about the growing obesity problem
in India, especially among women.
He noted that our eating habits
have changed, with traditional
THE
grains like millet, barley, and maize
being replaced by refined grains
like wheat and rice. The increased
consumption of processed foods,
edible oils, and animal products
has worsened the situation.
HEART
“As Indians, we’re already at a
higher risk because of our genetic
makeup,” Dr Jawali said. “That’s
why it’s crucial for young people to
take care of their heart by eating
healthy, getting enough sleep and
rest, avoiding smoking and alcohol,
and staying active.”
BY: T E A M H A P P I E S T H E A LT H
P H O T O G R A P H S : A N A N T H A S U B R A M A N YA M A N D G O U T H A M V
A
s its name suggests, the also shed light on Indians being
Heart to Heart Summit more prone to heart attacks and
by Happiest Health, women facing an equal risk of heart
held on 26 September in problems. With valuable insights
Bengaluru, focused entirely on heart and practical advice, the summit
health: from heart-friendly diets empowered attendees with the
and exercises to the critical role knowledge and tools to take control
of cardiopulmonary resuscitation, of their heart health and inspire
the event covered it all. Experts others to do the same.

HEART HEALTH SUMMIT
Walk the talk

Dhanalakshmi V, chief physiotherapist,
Manipal Hospitals, Bengaluru and
Dr Vinay Kumar Bahl, director of
cardiac sciences, Ramaiah Memorial
Hospitals, Bengaluru
Moderator: Revathi Rajeevan, assistant
editor, Happiest Health
I
The panel highlighted the need to get a health screening done before taking up an intense gym workout. One
f you can walk and talk without must not start intensive workout suddenly without practice, the experts cautioned
difficulty, your heart is in good
condition, explained Dr Vinay Kumar Dhanalakshmi added that before heart issues, excessive supplements, or
Bahl at the panel discussion on Exercises starting any new routine, you should take substance abuse could be contributing
for a Good Heart. However, if you are out a physical activity readiness questionnaire factors to sudden gym collapses, he
of breath during simple activities like (PAR-Q) and use the Borg rating of added.
walking or climbing stairs, it may be a sign perceived exertion (RPE) scale to gauge In addition to exercise, both experts
that your health needs attention. exercise intensity. She advised aiming for stressed the importance of a heart-
Dr Bahl and Dhanalakshmi V moderate intensity (40-60 per cent of your healthy diet—low in fat, sugar and
emphasised the importance of regular maximum heart rate) and incorporating processed foods, with an emphasis on
exercise for heart health. Dr Bahl warm-ups and cool-downs to avoid injury. fruits, proteins and whole foods.
recommended at least 20 minutes of Rest and recovery are equally crucial, For adolescents and children,
exercise daily or 150 minutes a week, even with six to seven hours of sleep, Dhanalakshmi encouraged low-intensity
for heart attack survivors, though with Dhanalakshmi added. activities like walking or jogging,
medical supervision and low-intensity Screening before intense workouts is gradually progressing to more challenging
routines. essential, especially given gym-related workouts.
Using gadgets to monitor your heart heart incidents. “Individuals keen on gym She also advocated introducing
rate can help track your progress, but training must go for screening tests to screening tests in schools, maintaining
it is essential to be mindful of signs like check the heart’s condition before starting a work-life balance, and exercising 30
dizziness or breathlessness, he said. a routine,” Dr Bahl said. Undetected minutes daily to improve heart health.
hypertension.
Dr Manjunath N K said one must focus
on gut health over taste. He warned
against reheating oils, consuming trans
fats and eating deep-fried foods, as these
can raise bad cholesterol while lowering
good cholesterol.
He also encouraged choosing cooking
oils suited to one’s region and climate
rather than blindly following trends
like olive oil, which is more appropriate
There is no ‘one-size-fits-all-diet’ experts say, adding that one’s dietary consumption depends for Mediterranean climates. “It’s
on aspects of genetics, lifestyle, culture important to balance health with taste—
prioritising what your gut needs over
Eat smart for a healthy heart what your tongue wants,” he said. He
also recommended eating dry fruits in
moderation, as dietary needs vary by
Dr Deepak Krishnamurthy, Head of Department, interventional cardiology, individual.
Kauvery Hospital, Bengaluru Dr Deepak Krishnamurthy stressed
Dr Ranjan Shetty, Head of Department and consultant, interventional cardiology, that heart health requires a personalised
Manipal Hospital, Bengaluru and Dr Manjunath N K, Vice Chancellor, Swami approach. “There’s no one-size-fits-all
Vivekananda Yoga Anusandhana Samsthana (S-VYASA), Bengaluru diet,” he said, adding that factors like
Moderator: Sharon Rajkumar, VP and happiness and wellness evangelist, genetics, lifestyle and culture play a role.
Happiest Health He cautioned against relying on quick
fixes, pointing out that even foods low in
O vereating is a major risk to heart

health, warned Dr Ranjan Shetty
while participating in the Diet for the
calories the same or next day, avoid
overeating,” he said.
He recommended a high-fibre, high-
fat can contribute to high cholesterol if
they are high in sugar or refined carbs. He
advised limiting carbohydrate intake to
Heart panel discussion. He stressed the protein, and low-carb diet, noting 50 grams a day, focusing on protein, and
importance of counting calories and that many Indian diets lack sufficient practising mindful eating—like people
avoiding excess intake. “The extra calories protein. He also advised a low-sugar diet, in Japan do following their hara hachi bu
you consume become body fat, harming particularly for diabetes prevention, concept, where you stop eating when you
heart health. If you can't burn off those and limiting salt intake to manage are 80 per cent full.

HEART HEALTH SUMMIT
State-wide
NCD screening
Dinesh Gundu Rao,
Minister of Health & Family
Welfare, Karnataka
Routine heart check-ups are crucial for women to ensure early detection of heart conditions if any
K arnataka’s Health and Family

Welfare Minister, Dinesh
Gundu Rao, announced
an upcoming state-wide
Women’s heart overlooked
screening programme to tackle Dr K S Ravindranath, Director, Sri Jayadeva Institute of Cardiovascular Sciences
noncommunicable diseases, and Research (SJICR), Bengaluru
or NCDs, like diabetes and Dr Dr Anupama V Hegde, cardiologist, Ramaiah Memorial Hospital, Bengaluru
hypertension. Speaking as the Dr Alben Sigamani, founding partner and chief scientific officer,
guest of honour at the summit, Numen Health, Bengaluru
he said the programme, expected Moderator: Sunitha Rao R, senior editor, Happiest Health
to roll out within a month, will
screen the entire population of
the State and provide a unique
service—medication delivered
H eart disease in women is often
underestimated and underdiagnosed,
warned Dr Anupama V Hegde at the panel
misdiagnosis. While men typically
experience chest pain, women may have
atypical symptoms like jaw or back pain,
right to the homes of those who discussion on Her Heart Matters. Many shortness of breath, extreme fatigue, or
need treatment. Rao highlighted mistakenly believe that menstruating even a silent heart attack without chest
the government's commitment women are protected from heart disease pain. Dr Ravindranath also pointed out
to making healthcare more because of oestrogen. However, the gender gap in treatment, with fewer
accessible, while focusing on Dr Hegde explained that this protection women seeking or receiving timely care
prevention. is limited and can be negated by factors for heart conditions.
He also spoke about the Puneeth like diabetes, hypertension, obesity Routine heart check-ups are crucial for
Rajkumar Hrudaya Jyothi Scheme, and a sedentary lifestyle. Additionally, women, stressed Dr Alben Sigamani.
which uses artificial intelligence conditions like collagen vascular diseases Women face the same heart risks as men
to review heart health reports heighten the risk of heart attacks, but are more likely to have comorbidities
from various screening centres particularly in younger women. Women and often delay health screenings, leading
across the State. Urgent cases are also tend to delay seeking medical help for to late detection of serious conditions.
flagged for immediate attention heart attack symptoms, mistaking them Women also tend to skip follow-ups and
by cardiologists at a central hub for anxiety, which can lead to significant discontinue treatments, worsening their
in Bengaluru. This initiative has heart damage. heart health. He highlighted the ongoing
already saved 2363 lives, marking a Dr K S Ravindranath highlighted that advancements in women’s heart health
big step forward for cardiac care heart attacks posed a greater threat research, including efforts to shorten
in Karnataka. to women than all cancers combined. recovery time and improve outcomes,
On a personal note, Rao shared Women's heart attack symptoms particularly after procedures like
his own fitness journey, including often differ from men’s, leading to coronary artery bypass grafting (CABG).
his regular yoga and exercise
practice. He encouraged everyone
to stay active and be mindful
of their diet, emphasising that
consistency is key to maintaining a CPR, a lifesaver D r Harshitha Sridhar demonstrated
cardiopulmonary resuscitation
healthy lifestyle. (CPR) and elaborated on its importance
Dr Harshitha Sridhar, emergency during emergencies. She explained that
medicine physician, Manipal Hospitals, during cardiac arrest, brain cells begin to
Bengaluru die within two minutes, and permanent
damage can occur after 10 minutes.
“CPR is vital for maintaining blood
circulation to all organs; sustaining
circulation can give the heart a chance to
restart. CPR can increase the chances of
survival by two to three times,” she said.
During her demonstration, Dr Sridhar
also addressed the barriers that
prevent people from performing CPR
in emergencies. She identified several
factors, including a lack of awareness and
training, fear of legal repercussions, socio-
cultural norms, concern about causing
harm and a general lack of confidence.

THANKING OUR PARTNERS
For The Resounding Success Of
Heart To Heart Summit.
HEART TO
HEART
SUMMIT 2024
Our Partners
Powered By
CARDIAC CARE PARTNER FOOD & LIFESTYLE PARTNER
SUPPORTED BY
HEART MONITORING PARTNER MEDICAL PARTNER
TECHNOLOGY PARTNER FITNESS PARTNER FINANCIAL PARTNER

HEALTH CHAMPION
2024
Eve r yon e h a s t h e r i g h t t o l ive a life of dig nity and health. B u t li fe
is f u ll of h urd l e s , s m a l l fo r some and monu mental for others. We
hon ou r a n d c e l e bra t e N i t e s h K u mar as Hap p iest Health’s Health
C ha m pi o n fo r 2 02 4, t h e f irst recip ient of the annu al award
BY: KU M A R A N P A N D S H A R O N S R AJ KU M A R ( P h D )
P H O T O G R A P H S : G O U T H A M V A N D A N A N T H A S U B R A M A N YA M

STORIES OF STRENGTH
I
t was the summer of 2009. A young continues to be my strongest support. Pramod Bhagat, Paralympic gold
lad, all of 15, met with a tragic medalist at Tokyo 2021, a competitor on
accident that damaged his leg. Each ON HIS INSPIRATION the court and a friend off it, has always
day was gruesome. Days turned My goal at the beginning was to accept been my inspiration. He dominated para-
into weeks. Weeks into months. With myself, be independent, and face society. badminton, winning multiple World
unrelenting tenacity and unwavering Badminton was a sport that I was least Championships at a time when there
fortitude, he embarked on a journey of interested in before the accident; my were severe limitations; he taught me to
incredulity and inspiration. It is a story aim was to survive and get back on my enjoy the sport by just being there. Even
of human resilience that triumphed legs. I never aimed to be a Paralympic now, after having played for nearly 14
over the toughest obstacles that life champion, either. In 2016, when I years, he is a tough one to beat.
threw in his path—speed bumps and participated in my first para-badminton Another inspiration for me is Virat
towering mountains that tried to break national tournament, I saw athletes Kohli. His journey is a true example of
his spirit and push him to the limit. In from different backgrounds, disabilities, determination and passion for the game.
these moments of adversity, fighting and struggles giving their best – they
against all odds, he discovered the true inspired me. ON THE PARIS FINAL
depth of his indomitable spirit. Stepping into the final against Bethell
We celebrate the Happiest Health was a lot of pressure. I had a very bad
Champion for 2024, Nitesh Kumar, record with him. I had played nine
India’s para-badminton gold medalist at times previously and had never won
the Paris Paralympics 2024. against him. Hitherto, I would play out
Nitesh Kumar spoke to the match in my mind, thinking about
Happiest Health at the launch of the what I would do if I won and how I would
Health Champion event. handle losing. But here, I learnt to be
present in the moment and enjoy playing
ON HIS JOURNEY the game. The rest is history.
Apart from being an avid footballer, I
was enthused about joining the defence ON TRAINING
services and serving the country. My I train every day. During the off-
father was in the Indian Navy, and the season, even when there aren’t many
uniform fascinated me. tournaments coming up, I go out
In 2009, on our way home after a and do some physical activity,
friendly football match, my friends even if it is just a walk on the
and I were playing in the railyard in a treadmill or some cycling to keep
train carriage when it started moving. active. In addition, eating right
Shocked, we jumped, I fell under the and sleeping well contribute to
train, and my leg was damaged. one’s recovery.
This was a huge setback for me, Participating in the
disheartened that I would not be Paralympics is a big deal. It is
able to pursue the career I’ve always tough to get there, tougher to
wanted, dismayed that I couldn’t be there, to do the right things.
play the sport that thrilled me and It is important to train oneself
disappointed with a society that mentally as well. Whenever I felt
didn’t accept me. inadequate, I would tell myself that
the biggest fight that I faced and
ON REBUILDING Winning a gold medal at won was when I was 15. Relatively,
CONFIDENCE the Paris Paralympics is a all these setbacks seemed small.
In the first few weeks since the During the qualification for
accident, I was depressed. huge accomplishment for me. Tokyo 2021, I was at IIT Mandi.
My father motivated me with Classes, training parallelly
success stories of armed forces Being the Health Champion throughout the week, travel to
professionals and many others.
So, step by excruciating step, from
is an additional achievement; Delhi on the weekend for more
training, and international
walking with crutches, I moved to a if my journey can inspire tournaments every third week
prosthetic limb. others to pursue some sport, took their toll, and I would
question if this path was meant for
ON HIS MOTIVATION even if success or medals do me. However, I kept at it, one step
At the Artificial Limb Centre of the at a time.
Armed Forces Medical College, not come their way, the sport The biggest fear that an
Pune, I saw people of all ages who will teach them to have self- athlete faces is the fear of
had come there after an accident or expectations. Sport, as a
war injuries get back on their feet. belief and self-confidence to profession, teaches one to fight
Watching them walk, cycle, move,
and play motivated me to believe that
go out and face the world failures. Just focus on the present,
give your best during training so
I could do it, too. I was just 15 years day after day. This will help that you can go and play well. Seek
old and had my whole life ahead of
me, but I thought that if they could
them in whatever profession help where needed, whether it is
for guidance, or with training or
do it, I could too. My family was and they pursue dealing with mental setbacks.

ON HIS DIET
I try to eat home-cooked food
whenever possible; dal chaval and roti
sabzi for this Haryana boy are good.
When I travel, I eat healthy; I have never
been fond of junk food. I eat my meals
on time.
ON HIS FUTURE PLANS

I am looking forward to Los Angeles
2028 to defend my gold medal. Right
now, I am happy to get back to sports
training and working towards the Asian
Games 2026 and World Championships.
My first few goals will be to get back to
the physical level I was at during the
Paralympics, work on my footwork and
fitness, stay consistent, and win a few
more big tournaments.
ON CHALLENGES
My journey has been arduous, from
starting to play badminton at IIT Mandi
to winning the Paralympic gold in para-
badminton. In life and in my career, I
have faced many challenges, injuries
MESSAGE FROM and sickness. From these, I have learnt
ASHOK SOOTA
C
lessons and have focused on staying

healthy and cautious about my well- M
being. Y
CHAIRMAN, HAPPIEST HEALTH On court, I am out there to be 100 per

cent. During COVID, when the whole CM
W elcome to the Happiest Health

Champion Award, an initiative
that stands as a testament to the
how we think about health challenges—
not as limitations but as opportunities
to grow, inspire, and triumph. This is
world was on pause, I used that time to
adjust to my new sports prosthetic that
gave extra stability, speed and balance.
MY
CY
extraordinary power of the human the future we are shaping—a future I have always looked ahead, no looking CMY
spirit. where heroes are celebrated for their back for me. I have never let obstacles
Our mission at Happiest Health has perseverance, and where health and get in my way, and I have always bounced K
always been to promote health and wellness are seen not just as individual back with the belief that life is good.
wellness, not just as a goal, but as a goals but as a collective, shared
way of life. Over the years, we have endeavour. MESSAGE OF INSPIRATION
recognised that the journey to health In this digital age, user-generated When I started using the prosthetic, I
is often more challenging than we content is the key to creating a never imagined playing badminton
imagine. For some, it is a battle—a movement that resonates with people internationally. It was my keen passion
battle fought silently but with courage, from all walks of life. We invite for the sport that made me step out every
resilience, and determination. It is individuals—anyone who has faced day to play. Initially, I would be able to
these unsung heroes—the individuals and overcome a health condition or take just a couple of steps forward to take
who have faced health challenges and their caregivers—to share their stories a shuttle, but now I can move around the
emerged victorious—that we aim to with us. Every story submitted will be whole court. The evolution has come
honour through the Happiest Health a message to the world that no matter with time and training.
Champion programme every year. how tough the journey, there is always a For those with physical setbacks, it is
The Happiest Health Champion way forward. important to remember that everyone
award is not just about personal Our goal is to encourage as many has different constraints and is at
victories, but those that inspire and applicants as possible from across different levels. Step out of your comfort
uplift entire communities. It is not India. Through these stories, we will zone, test your limits, focus on your
just an initiative; it is a movement that select a Happiest Health Champion strengths and make them come alive.
changes the way health challenges of the Quarter from the monthly Nitesh Kumar’s story is a beacon of
are perceived. It is a programme entries, leading up to a grand finale in hope, a message to the world. He
that honours the past, celebrates September 2025, where we will confronted adversity head-on,
the present, and inspires the future. honour a Happiest Health Champion discovered the inner strength to rise
It helps individuals believe in the of the Year. For 2025, our health above it, and emerged victorious,
possibility of a brighter, healthier champion will be selected by an showing us that with grit, resolve, and
future and realise that no one needs to esteemed jury, led by the renowned determination, anything is possible.
stand alone. Dr Devi Shetty, founder, chairman, His is a story of not just survival but of
The stories that will emerge from this and senior consultant cardiac surgeon triumph, of beating the odds, inspiring
initiative have the potential to reshape at Narayana Health. hope, and instilling faith in others. A
truly remarkable story of strength!

SCAN TO
GET INSPIRED
WELLNESS
R
eal-life stories of individuals
who survived their medical
predicaments are truly
gripping. These people’s
remarkable determination, strength,
and resilience as they navigate through
life can be awe-inspiring.
When such health warriors reach out
to hand-hold others who stumble or
get lost on a similar troubled path, they
become peer champions.
If we scan the critical health scene,
we can find many such champions
spearheading health support groups.
They do not dispense medical
advice; their objectives are to
TOGETHER
raise awareness, fight stigmas and
misconceptions around a health
condition, form a fraternity of people
facing similar situations; and enable
avenues for their treatment.
WE BRAVE
REACHING OUT
REACH is a Chennai-based NGO
THE WORLD
working on tuberculosis (TB). It has
built a peer support community of 2,000
people who have overcome TB and who
are trained to be a friend, guide and
philosopher to others having TB.
Vijay Nallawala, 62, of Mumbai, who
has lived with bipolar disorder for over
When tough mental or physical health challenges 47 years, began a peer lead support
movement in 2013. When he was
strike us, being a part of a support group is as diagnosed with it four decades ago,
integral to recovery as medical intervention support groups were non-existent and
he felt extremely isolated. “I wanted
BY: LITTA JACOB to build a tribe, like a vast family. My

WELLNESS
A yoga session during the World

Bipolar Day National Conference
held in Mumbai in March 2024
motivation was to create awareness,

educate and help others to manage their
I wanted to build a tribe,
disorder,” Nallawala says.
like a vast family. My motivation
was to create awareness,
What started as a blog gradually grew
into a resource space. Then
educate and help others

conversations started hesitantly on the
website www.bipolarindia.com, mostly
to manage their disorder.

in the third person. The floodgates
opened soon and people started sharing
their stories.
Nallawala persisted with his mission —Vijay Nallawala
and gradually the numbers grew. He founder of support group, www.bipolarindia.com
roped in panellists, psychiatrists,
counsellors and opened up the meetings learnt in therapy to their daily lives. Also, When I learnt about [my daughter’s]
to those even without the disorder. peer groups can offer immediate support disability, I had only my husband to lean
“Today there are 1,000 members during times of crisis or difficulty.” on, everything else was left to me.”
and a Telegram channel called Support is the crux of such groups. A Raaje Venky from Bengaluru has a
Pan India 24/7, where we handhold the young member of Nallawala’s group had 24-year-old son who is autistic and
members and suggest hacks to ease their to be admitted to the National Institute has attention deficit hyperactivity
troubles.” He recounts what one panellist of Mental Health and Neuro Sciences, disorder. Three resource groups update
said at a bipolar meeting: “Speaking with Bengaluru. He had only his aged mother her on new therapies, treatments and
one survivor is equivalent to 10 at home. developments. “When I needed a Unique
therapy sessions.” “Our community rallied behind him. Disability Identity Card for my son, I was
We raised funds for his hospital guided by a group member,” says Raaje,
AS GOOD AS THERAPY expenses and arranged an attendant for who now guides young parents.
Mumbai-based psychologist and his hospital stay,” says Nallawala, who is Dr Bhagwagar reiterates the good that
psychotherapist Hvovi Bhagwagar, now co-founder and managing trustee, peer groups do to people with various
PhD, confirms that support groups Mental Health Support Foundation. disorders: “It is a space to connect with
complement the role of a therapist. Bengaluru-based Pavithra Pallemsetty, others who have similar experiences.
She says, “In therapy, we do deep- whose five-year-old daughter was This shared experience can be validating
rooted work on understanding mental diagnosed with X-linked intellectual at a deep level. It helps the [affected
health challenges, developing coping developmental disorder, had to learn persons] realise that they are not alone
mechanisms and creating a plan for the hard way how to cope with her in their struggles. In a way, this even
recovery. Peer groups provide that real- daughter’s condition. Later she joined normalises mental health struggles for
world context where these strategies can the support group Parents Support Each them.”
be practised and refined in a supportive Other for mothers with special children. As we seek holistic approaches to
setting.” She finds it resourceful and has become manage health challenges, can we think
She elaborates, “The encouragement a mentor to others. of a more extraordinary alchemy than
and advice shared within a peer group Pallemsetty has twin sons now. “When therapy and empathetic support from
can help individuals apply the skills my children are older I will help others. fellow humans!

YOUR HEALTH
WHEN
DIABETES
HURTS YOUR SMILE
Did you know that diabetes can damage your gums? Not to worry,
though. With proper care, you can manage both
BY: DR S SABERITHA
P
riya R, 41, a homemaker from uncontrolled diabetes had an 86 per cent LACK OF AWARENESS
Tiruppur, Tamil Nadu, is risk of developing gum conditions than Some people consult a dentist for their
particular about getting a people with controlled diabetes and non- oral health, not realising that their
diabetes check-up every three diabetics. dental problems are a symptom of
months. She is diligent about it because Those with diabetes also have low diabetes. “I have seen 4 to 5 out of 10
her parents and older brother developed immunity to fight against gum diseases, middle-aged people unaware about their
diabetes and oral health issues in their which causes the body to produce more diabetes. They usually have a family
30s. inflammatory chemicals. “When there history or experience gum infections
She herself was diagnosed with is an infection and inflammation in the and gum bleeding while eating, rinsing
diabetes in 2005, which worsened gums, it increases the blood glucose or brushing,” says Dr Ashika Sulthana,
five years ago. That was also when she levels. Treatment helps in reducing periodontist and implantologist at
had a gum infection. At the time, the inflammation and bacterial load, thereby Apollo Dental Clinic, Chennai, Tamil
dentist had cleaned the infected area improving glucose levels,” says Dr Fazal Nadu.
and prescribed antibiotics to reduce the Ilahi Jamesha, specialist periodontist A 2019 study published in BMC Oral
infection and inflammation. and implantologist at Adam Medical Health shows that oral health is
She also began limiting her intake of Center, Oud Metha, Dubai. overlooked and neglected globally.
sweets, keeping her blood glucose level Besides, people with diabetes lack
in control with healthy foods, walking knowledge regarding their oral health
four to five kilometres a day and taking needs, how to address oral issues,
her medication regularly. Soon enough, and the link between oral health and
her gums began recovering. diabetes.
TWO-WAY RELATIONSHIP ACTION OF SALIVA

“Are you wondering what your gums People with diabetes have more sugar
have to do with diabetes? The in their saliva than healthy individuals.
connection runs deeper than you Sugar can increase bacteria production
think. and form plaque (a sticky coating) over
Gum disease is the sixth major the teeth. Continuous deposition of
problem associated with diabetes plaque can affect the gums and teeth.
mellitus after eye, kidney, nerve, “In healthy individuals, saliva has
blood vessel and heart problems. antibacterial properties and contains
A 2023 study published in the certain enzymes to act against the
Journal of Pharmacy and bacteria. The swishing of saliva removes
Bioallied Sciences the bacteria from teeth and
showed that prevents cavities,” says
people with Dr Sulthana.

YOUR HEALTH
Brush up on oral care

Dr Jamesha suggests the following oral hygiene
measures for people with diabetes
Uncontrolled
diabetes can BRUSH TWICE DAILY USING
SOFT-BRISTLED BRUSHES
weaken the
gums and
loosen their
attachment to
teeth
—Dr Ashika Sulthana,
periodontist and
implantologist at Apollo
Dental Clinic, Chennai
CONSULT A DENTIST AND
OTHER ORAL SIGNS GET A PROFESSIONAL
CLEANING DONE EVERY
Dr Jamesha adds that individuals with THREE TO SIX MONTHS
diabetes may experience dry mouth,
cavities, fungal infections, recurrent ulcers,
and an unpleasant odour in the mouth.
“Uncontrolled diabetes can weaken the
gums and loosen their attachment to
teeth. Scaling (cleaning) can help the gums
heal,” says Dr Sulthana. However, poor
oral hygiene and regularly missing taking
diabetes medication can affect teeth, which
can come loose and wiggle around.
“Increased blood sugar levels can impair
the immune system and decrease the
blood flow and oxygen supply to the
tissues. It eventually delays healing after USE FLOSS AND
an oral surgery or gum treatment,” says Dr INTERDENTAL
Jamesha. That is why your dentist asks if BRUSHES IF NECESSARY
you have diabetes before a tooth extraction.
Dr Sulthana and Dr Jamesha suggest the
following guidelines for managing diabetes
and oral health.
• Individuals over 35 with a family history
of diabetes should get a HbA1c test. This
can help evaluate dental conditions at an
early stage and manage them effectively.
• Inform the dentist if you are taking
medication for diabetes or have a family
history before any dental treatments. AVOID SMOKING AND
• People with dentures should clean them ALCOHOL
daily to keep their gums healthy.
• Increase the intake of fibre-rich foods and
reduce the carbs in your diet.
• Exercise daily for at least 30 minutes.
Small, mindful changes can help you
manage oral health and diabetes and flash
that million-watt smile.

NUTRITION
D-CODE
THE DEFICIENCY
Avoiding vitamin D deficiency with simple lifestyle and dietary hacks
BY: SHOHINI BASU
S
earching for vitamin D on the a calcium deficiency resulting from
internet gives you a sea of insufficient vitamin D. “I was having
information. While some many problems with my teeth and
tell you what the vitamin is, nails, and my teeth were chipping all
others try to sell you the supplements. the time,” she says. Balan eventually
However, the deficiency of this incorporated more eggs and calcium-
vitamin is quite common. fortified foods in her diet. However,
A 2011 paper by Dr Michael Holick, despite all of this, she underwent
endocrinologist from Boston several root canal treatments.
University, reinforced that vitamin D She says that her calcium levels
deficiency is widespread among all were low without enough vitamin
age groups, dispelling all claims that D. “Once I started taking the
most people naturally get enough of supplements, I overcame the issue.”
the hormone.
In 2020, Aahana Balan, 33, a SYMPTOMS
PhD student from Kerala Vitamin D is a
University, underwent powerhouse for
a vitamin D test and supporting overall
discovered she had a health, and its
severe deficiency. deficiency can
Simultaneously, present in many
she faced ways. It is crucial
mental health for various
challenges, biochemical
and her doctors processes in the
suggested that it body.
might be connected “Vitamin D aids in
to her low vitamin D the absorption of calcium
levels. and phosphorus that in turn
It was only then that supports bone formation and prevents
Balan realised her brittle conditions like osteoporosis,” says
nails and persistent leg Anushree Sharma, a registered
pain were linked to dietitian from Ahmedabad, Gujarat.
NUTRITION
Spending too much time indoors,

slathering on sunscreen, and wearing
clothes that shield our skin from the
sun’s rays are all part of the mix. While
sunscreen protects us against sunburn, it
can inhibit vitamin D production.
Sharma says that sunscreen can reduce
the skin's ability to produce vitamin D by
up to 90 per cent. Poor dietary habits and
Vitamin D aids in the a lack of awareness about fortified foods
and supplements contribute to the issue,
absorption of calcium she adds.
and phosphorus that

“Sunscreen blocks the absorption of
ultraviolet-A and ultraviolet-B rays, which
in turn supports
are necessary for the body to synthesise
vitamin D,” says Singh.
bone formation and DIET AND LIFESTYLE

prevents osteoporosis The good news is that a few simple
changes to your diet and lifestyle can help
prevent this deficiency.
—Anushree Sharma Sharma suggests including vitamin
registered dietitian D-rich foods like fish (salmon and
Ahmedabad, Gujarat sardines), egg yolks, and dairy products
like milk. Also, look for foods fortified
with vitamin D, such as yoghurt, cereals,
and other nutritional supplements.
“Of course, sunlight is a natural and
powerful source of vitamin D, and the
ideal time to catch some rays is between 7
and 11 AM,” she says.
She adds that recent studies have linked Shikha Singh, nutritionist and fitness However, getting outside is equally
it to mental health, behavioural changes, expert from Lucknow. important. Whether you do yoga, go for
and other health conditions. a long walk, or sit in the sun regularly, it
The deficiency symptoms can vary CAUSES can help maintain your vitamin D levels.
between children and adults, with The rise in vitamin D deficiency can be Even 15 minutes of regular sun exposure
common signs including joint pain, bone chalked up to a few key culprits, most of can do wonders, says Singh.
pain, and muscle cramps. which are tied to our modern-day habits. Pair this with a balanced diet rich in
“Vitamin D deficiency in children leads Balan recalls, “During the COVID vitamin D and keep your gut healthy with
to deformed bones, softer teeth and period, I had been working from home plenty of fibre for better absorption. If
stunted growth. Whereas adults are at for nearly three years, and I hardly got you notice any symptoms, getting tested
increased risk of fractures due to low any sunlight during that time. I was and considering supplements can help
bone density and early tooth decay,” says indoors the entire time.” you stay on the right track!
Key takeaways
CAUSES SYMPTOMS DIET
Limited exposure to sunlight, excessive use Fatigue and low energy, Fatty fish, egg yolks,
of sunscreen, poor diet, lack of awareness, joint pain, muscle weakness, frequent liver (chicken), fortified milk
malabsorption, kidney or liver disorders, fractures, mood changes, and dairy products, cereals, juice,
increased need of nutrients during pregnancy, weakened immune response, delayed and mushrooms exposed
lactation, ageing growth and bone deformities to sunlight

HOME REMEDIES
FROM TOP TO
TOE IN
CASTOR CARE
Redis c over t h e t i m e -t e s t e d therap eu tic valu e of g ood old casto r oi l
B Y : D R C H E TA N A B S
M
any of you may have noticed a castor oil and the different ways it has of medicinal properties. Its flavonoids
curious home remedy in your been used. and tannins have antioxidant and
grandmother’s medicine Castor oil is extracted or antibacterial properties.
cabinet—a sticky liquid she pressed from the capsule-like Ricinoleic acid has
uses for various health issues. Like her, mottled grey pearly beans anti-inflammatory,
people across different regions and or seeds of the Ricinus pain-killing or
cultures rely on this remedy to address a communis plant. The analgesic, and
range of problems, from constipation to beans contain 40-55 antibacterial effects.
hair loss. That remedy is castor oil. per cent oil. The oil also contains
Does this age-old antidote really work? The oil’s pale-yellow
Let us take a closer look at the origin of colour is due mainly to
ricinoleic acid, which
accounts for more than
90 per cent of the oil’s
composition. The same
chemical also gives castor
oil its diverse therapeutical
properties.
Castor oil’s phytochemical
makeup displays a variety
DID YOU
KNOW?
sa il ha
Castor o g feature
isin
moistur s it a preferred
ke ry
that m ion to combat d .
a
app li c at at io n
inflamm
skin and
HOME REMEDIES
linoleic, oleic, and other fatty acids, which in various skin conditions. Vata or the air element is
produce various added effects. Wound healing: The flavonoids and characterised by qualities that are
tannins in castor oil, with its antioxidant the opposite of castor oil’s, making
SAGA OF GOODNESS and antibacterial properties, aid in wound the oil particularly effective in
The earliest known uses of castor oil healing. balancing a vata imbalance. It is
date back to about 4,000 years ago to Pain relief: A randomised, double-blind commonly used in therapeutic
Egypt. Local history says people of that clinical study published in Phytotherapy purification processes, such as
era used the oil to treat eye irritations, as a Research of March 2009 compared purgation (virechana) and enema
natural laxative, and as lamp oil. castor oil with diclofenac sodium for the (vasti).
In India, ayurvedic practitioners have treatment of arthritis of the knee. Both Castor oil is offered as an enema
long recommended it to manage digestive medications were found to be equally for people with sciatica and is advised
issues, skin problems and arthritis. effective, with castor oil having no side to be consumed with milk. For
Hair care: Castor oil is commonly effects. The saponins, phytosterols and managing arthritis, it is combined
believed to aid hair health, prevent hair alkaloids present in the oil are said to with other herbal preparations and
loss and delay greying. Ricinoleic acid, relieve pain. Further research is required applied topically on affected joints.
its main plant chemical, is credited with to confirm the findings.
having the property of nourishing hair A 2024 review paper published in the BEYOND MEDICINE
follicles, protecting against fungal and Discover Applied Sciences journal Castor oil is not merely a home
microbial infections, and perhaps even emphasised castor extracts’ broader remedy. According to a 2016 paper
promoting hair growth. medical potential, ranging from published in the Sustainable
Ayurveda experts and conventional wound healing and diabetic control Chemical Processes, it is also a
users say applying castor oil regularly to antioxidant properties and cancer renewable, biodegradable and
on the scalp can combat hair loss and management. It is also used in animal sustainable resource with several
encourage thicker and healthier strands. feed, demonstrating this oil’s flexibility. industrial applications. Its peculiar
Skin health: Along with its anti- chemical nature, which includes
inflammatory and antibacterial IN AYURVEDA hydroxyl groups, makes it a potential
properties that we referred to earlier, the Ayurveda values the castor plant for its alternative to petroleum products.
oil also has a moisturising feature. This medicinal benefits. The multi-faceted oil is used across
makes it a preferred application when Many ayurvedic formulations have industries to manufacture soaps,
people have dry skin and inflammation. castor oil as a key ingredient. In ayurveda, waxes, paints and greases. It is also
It can help tackle issues of acne, castor oil, known as eranda tailam, essential in making biodegradable
dermatitis and fungal infections. The is hailed as a potent remedy for vata- polyesters, lubricants, hydraulic and
fatty acids in castor oil also hydrate the related disorders (mainly neuromuscular brake fluids, cold-resistant polymers,
skin, making it a versatile option to use conditions and old age-related issues). fragrances and fertilisers.
COMMON REMEDIES
TO STOP HAIR LOSS SUNBURN AND TAN FOR THICKER EYEBROWS
Combine and warm two parts castor oil and one part Mix castor oil and aloe vera gel or leaf pulp in equal Apply castor oil on the brows before going to bed.
coconut oil. Apply it on the scalp, leave it on for at parts and apply it on the affected skin for relief. Rinse it in the morning with warm water. Take care
least an hour or overnight, and wash with a gentle to keep it from getting into the eyes.
shampoo. Repeat this once or twice a week.
TO TREAT CRACKED HEELS TO PREVENT DRY SKIN FOR RELIEF FROM JOINT PAIN
Massage a generous amount of castor oil into Apply a few drops of castor oil before bedtime and Soak a cotton cloth in warm castor oil, apply it to the
the heels, and cover the feet with socks to retain rinse it in the morning. affected joint, and wrap it with a plastic sheet. Leave
moisture. Wash the feet in the morning. it on for 30-60 minutes before washing.
Disclaimer: Home remedies are intended only for external use and in mild cases of health issues. Always consult a doctor or healthcare professional
before using them internally. Castor oil should be used with caution and on a doctor’s advice in cases of constipation due to its potential side effects. It is
not recommended for pregnant women and people with gastrointestinal, kidney or liver conditions.

BONE HEALTH
A POSTURE
geing tends to bring with it
various physical challenges
and health conditions.
Postural issues are common
NO PAIN
as the musculoskeletal system begins
to deteriorate. Over time, without the
right nutrition and enough exercises,
bones and muscles weaken.
“The most common cause of postural
changes in the elderly is osteoporosis,
a condition that reduces bone mineral Here’s how to deal w ith p ostu ral
density,” says Dr Kaustubh B Shinde,
consultant orthopaedic surgeon, issu es that come w ith ag e
Shinde Orthopaedic Hospital, BY: V I S H A L A KS H I M
Ujjain, Madhya Pradesh. Weakened
bones make it difficult for the body
to support its weight, leading to strategies to improve posture and
compensatory postural adjustments reduce the risk of injury and mobility.
and abnormalities.
Frequent postural issues in the MANAGING POSTURAL
elderly include forward bending and ISSUES WITH AGE
stooped posture, caused by spinal Regular screenings and bone density
changes. “Senile kyphosis [curving scans, a personalised exercise regimen,
of the spine that occurs naturally monitored diet plans and appropriate
with age], is one of the most common supplements to address any deficiencies
postural concerns,” says Dr Pavan are crucial in helping older adults
Chebbi, senior consultant orthopaedic manage their bone health and postural
surgeon, Apollo Spectra Hospital, issues.
Bengaluru. Dr Chebbi adds that elders need to
The most focus on a balanced intake of nutrients.
EFFECTS OF POSTURAL
ISSUES common cause of Relying solely on calcium is not enough,
he says. “It is vital to maintain the right
As the vertebral column bends
forward with age, posture is
postural changes balance of calcium, magnesium, vitamin
D, vitamin B12 and other nutrients to
significantly affected. Postural changes in the elderly is preserve bone density and prevent
affect many aspects of daily life, such as
gait (a manner of walking or moving on osteoporosis, a postural decline.”
Physical activity is key in managing
foot), balance, and mobility. That is not
all. “Proprioception—the body’s ability condition that posture, though pain and poor posture
can make it difficult for some seniors
to sense changes in posture, declines reduces bone to exercise. “Simple, regular exercises
significantly,” says Dr Shinde. These
balance issues, in turn, negatively affect mineral density like static cycling, yoga and pranayama
help maintain good posture and muscle
mobility. — Dr Kaustubh B Shinde, tone,” says Dr Shinde.
Dr Shinde explains, “People with poor consultant orthopaedic Dr Chebbi adds that exercises help in
posture often fall into a vicious cycle: surgeon, Shinde Orthopaedic maintaining bone density and
their abnormal posture and painful gait Hospital, Ujjain, preventing further postural
limit movement, which further leads to Madhya Pradesh deterioration. Therefore, it is important
joint stiffness and muscle weakness.” to develop regular exercise habits
This decline in mobility increases the early on. For additional support, older
risk of falls and related injuries like hip, adults can use posture correctors
neck, femur and wrist fractures. to help realign their posture and
While postural problems are a continue performing daily activities
common part of ageing, there are independently.

BONE HEALTH
KNEE PAIN IN YOUNG ADULTS

K n e e p a i n i n yo u ng adu lts is on the r ise. However,
preve n t ive m e a s u res can help manag e the p ain
BY: N E H A JA I N
T
he knee is among the body’s Another common injury reported in
major joints crucial to our daily the knee joint is patellofemoral pain
activities. Older adults often syndrome, in which the kneecap
experience chronic knee pain degenerates or weakens, causing pain in
due to the wear and tear of the knee joint. the front part of the knee.
However, the younger population is no
exception. Due to the new lifestyle trends, MEASURES TO MANAGE
the occurrence of knee pain is increasing KNEE PAIN
in youngsters and hampering their daily If the pain is persistent and
productivity. conservative treatments fail to provide
“Limited physical activity weakens the relief, approach a medical professional
muscles and ligaments around the for an appropriate diagnosis.
knee joint contributing to knee pain in “Engaging in moderate physical
young adults,” says Dr Rohit Kanoi, joint
replacement and orthopaedic surgeon,
Limited physical activity like swimming, yoga and
strengthening exercise, eating a balanced
Shashwat Hospital, Raipur. activity weakens diet, adequate sunlight exposure and
CAUSES the muscles and maintaining optimal vitamin levels in

the body helps maintain joint health,”
The major causes of knee pain in
youngsters range from poor diet to ligaments around says Dr Angadi.
Maintain an ideal body weight. Obese
injuries while playing sports, and a
sedentary lifestyle. Moreover, they
the knee joint and overweight individuals should follow
a carefully planned training routine to
increase the chances of developing contributing to avoid unnecessary strain on the joints,
osteoarthritis and juvenile rheumatoid
arthritis. knee pain in which can lead to further injuries.
“One should wear shock-absorbent
“Malnutrition or poor diet can lead to
deficiencies of vital nutrients such as
young adults footwear and incorporate warm up and
cool down exercises in their training
vitamin D, calcium, phosphorus, and — Dr Rohit Kanoi, routine,” adds Dr Kanoi.
magnesium which are important for joint replacement and Sports injuries are not entirely
bone, muscle, joint and cartilage health,” orthopaedic surgeon, Shashwat avoidable. However, we
says Dr Darshan Angadi, consultant Hospital, Raipur can take care of
orthopaedic surgeon, Altius Hospitals, the knees with
Bengaluru. sports injuries resulting in acute knee strengthening
Besides, engaging in sports causes pain is ‘meniscus tear’. The meniscus exercises, taking
repetitive movements of the knee or acts like the shock absorber of the knee, the necessary
overtraining, which can lead to pain which gets worn due to injuries and supplements
around the knee. According to experts, tears. If not addressed, it can result in and injections
individuals need to be more cautious recurrent pain or locking of the knees. to improve
while climbing or descending the stairs “Young adults may have ligament joint lubrication.
and avoid wearing footwear that can problems in the knees like medial Otherwise, based
strain the knee joint. collateral ligament tear, anterior or on the severity,
“Not exercising the right way while posterior cruciate ligament injury, one may need to
doing high impact exercises can and lateral collateral ligament undergo surgical
contribute to knee pain. Though exercise tear, due to which the intervention,
helps in strengthening the muscles, ligaments do not move in says Dr Kanoi.
individuals should know the limitations the right direction,”
and the right way to exercise or play adds Dr Kanoi.
sports,” says Dr Kanoi.
One of the most common

INTEGRATED MEDICINE
RELAX
WITH
YOGA
Gen t l e yoga p o s t u re s
and b rea t hin g exe rc i s e s
b ef ore b e d t i m e c a n
help u s s l ee p a t n i g h t
rest f u l ly
B Y : D R A N A N YA K R I S H N A N

INTEGRATED MEDICINE
Y ON YOUR
oga aficionados relish their poses, the focus is always on the
early morning surya namaskara breath and the response of the body to
BED,
and also egg us on to start the the postures. Everything is slow and
day the same great yoga way. mindful, says Creasy.
STRETCH,
They say yoga boosts our energy levels, “I love to end my session with a
keeps us alert and sharpens our focus supported version of shavasana [the
on the tasks before us. corpse pose]. I like to wrap myself
But have you heard about yoga before
bedtime? Now, this works in reverse to a
morning practice and leads us to restful
SNOOZE up, covering my eyes, ears and nose
[carefully]to enhance pratyahara
[withdrawal of the senses].”
sleep, they say! Creasy then moves to yoga nidra,
CHILD’S POSE (BALASANA)
If morning yoga wakes us up and calms the mind, releases tension in
which, to her, is a deeply powerful
recharges us fully for the day ahead, the back, shoulders and neck practice that works with bed yoga.
bedtime yoga is the opposite of it, done
to unwind before we sleep. Often, by CALMING POSTURES
the end of a work day, our body is still in Meenakshi Chauhan, a yoga teacher
hustle mode. Even if we tell ourselves to from Himachal Pradesh, says, “Yoga
sleep on the concerns, sleep may elude before sleep has calming effects and
us. That is when bedtime yoga comes in reduces stress and anxiety. Gentle
handy. It helps us shift from the on-duty stretches before sleeping also help
mode to a resting and relaxing state. And DEEP BREATHING EXERCISE relieve any chronic pain, making
promotes relaxation and helps
sometimes, the benefits can be more! it easier to fall asleep and stay
relieve stress
comfortable.”
CANCELS BURNOUT For bedtime, Chauhan suggests poses
Sleep is the ‘secret sauce of life’ that is like baddha konasana (bound angle
essential for our overall well-being, says pose), and supta baddha konasana (its
Nat Creasy, a burnout prevention and reclining version.)
recovery coach and founder of Little According to her, pranayama or
Soul Shack, UK. She recalls the days breathing exercises such as anuloma
when she could not sleep well due to viloma, nadi shodhana and bhramari
severe burnout. To her rescue came also help. “Practising pranayama before
bedtime or ‘bed’ yoga. sleep gives a calming effect by slowing
Creasy says, “My sleep was awful. I down the heart rate and relaxing the
struggled to fall or stay asleep and ran at nervous system. This shift into a more
a deficit for sleep.” relaxed state is essential for falling
Because of the burnout, she could not asleep and staying asleep through the
even unroll her yoga mat for her regular night,” says Chauhan.
practice. She then found a way to
practise her style of bed yoga, which SLOW TURNS
also helped her sleep well. Surendra Arora, yoga expert and
Bed yoga soon became her way to founder of Yoga Rahi, Gurugram,
pump up the morale in challenging RECLINING BOUND ANGLE POSE Haryana, suggests that we eat early
times even as it helped her relax and (SUPTA BADDHA KONASANA) and keep a gap of at least two hours
recover her calm. stretches inner thighs, relieves hips between our meals and yoga practice.
and lower back tension He says that a nice stretch before
READYING THE MIND bedtime can promote sleep. “Before
Creasy starts her practice with a starting the practice, we should sit
seated check-in. It is to gauge how she is or lie in a relaxed position for five
doing at that time. “I sit in an easy pose minutes. This can be followed by a few
and just be with my body, emotions, gentle poses that will stretch the body
thoughts and the quiet space of my well,” he adds.
heart. I notice the imprint of the day,” The trick here is to not forget to
she says. stretch the neck muscles to release the
Based on the feeling from the self- day’s tension. You can pause at each
check, Creasy takes deep breaths pose to get a deeper stretch.
for some time, followed by gentle These poses should be done slowly
movements while lying on the bed. MONKEY-LIKE SPINAL TWIST and mindfully. He suggests simple
“I love doing balasana [with support], (MARKATASANA) poses like tadasana (the still-and-
or as I call it, the pillow-child’s pose, in releases tension in rooted pose) and markatasana
which I use two to four pillows. It feels the spine, stretches (monkey-like spinal twist before going
super comfortable and luxurious,” she muscles around the hip to bed.
tells Happiest Health. Arora says that to do bedtime yoga,
The pose is useful for releasing we can go in for simple postures lying
tension in the shoulders and lower down followed by anuloma-viloma
back. She says it also helps the mind pranayama. “Make sure to end the
step back and relax from a sense of session with some meditation,” he
being `busy’. While doing the bedtime emphasises.

PET HEALTH
Bring in the
woofs!
Welcom ing yo ur f irst dog home? Here’s what you
need to know
B Y : S U C H E TA G H O S H , P H O T O G R A P H S : G O U T H A M V
Nandita's daughter,
Aditi, coaxes
Dusty into bed
PET HEALTH
M
any of us are naturally drawn furry companion and that I was now member, she points out.
to dogs. Often, we dream of responsible for this little soul. There Drawing from her experience as a pet
taking them home. Being was so much I did not know, and I could parent to seven-year-old Dusty, an
a dog parent is undeniably not afford to make mistakes.” She got Indie dog, Nandita Menon observes that
rewarding — you have a four-legged past the initial hiccups and is giving while the dog becomes one part of our
companion to greet you when you come the now 2.5-year-old dog his best life. lives, we become their entire universe.
home. They make your day with their However, this is no easy feat, and many As a special educator at Euro School
woofs and cuddles. first-time dog parents agree that International, Bengaluru, Menon
However, the reality of dog ownership dog parenting sessions are the understands the importance of
extends far beyond these joyful need of the hour. preparation. “You will need to
moments. Bhavna Gakhar, founder and take care of their needs such as
dog behaviourist at Kukkur Vachan in THE PRACTICAL regular walks, vet check-ups,
Gurugram, says, “People often bring CONCERNS feeding, and spending quality
dogs home thinking they will add joy to Bengaluru-based time with them. You must
their lives. They don’t understand that Debaleena Ghosh, who has be prepared for the ups and
these lovely creatures require ample proactively rescued and downs of dog ownership.”
adjustments on our part to keep them re-homed dogs for the past She recommends building
within the four walls of our homes.” She decade, advises potential a financial safety net to
adds that the onus is on the pet parents dog parents to ensure handle crises and mentally
to meet their needs. “Only then will their living situation is preparing for the significant
your pet truly blossom into a happy, compatible with getting a lifestyle adjustments that
healthy dog.” pet home. “If you are in a come with welcoming a dog
Sayani Mitra, a working professional rental apartment, get the into your home.
based in Hyderabad, vividly remembers landlord’s approval. And
the day Shih Tzu, Popeye, entered her check whether your PUPPY-PROOFING
life. What began as a simple visit to meet apartment complex When you bring a puppy
a couple who were fostering a puppy is open to dogs,” home, they will explore
before their move abroad turned into she says. It also their new surroundings.
an unexpected love story. Mitra was means that future Gakhar says that to avoid
instantly smitten with the tiny ball relocations will overwhelming the dog,
of fur and knew she had to give him require finding it is best to avoid giving
a forever home. She bought some pet pet-friendly them access to the
essentials — bowls, dog bed, harness, accommodations entire house at once.
poop scooper — before taking a cab and planning Stressing the need
home. During the cab ride, reality travel arrangements to dog-proof
sank in. “Only on the way back did will include your the house,
it hit me that this was my first ever four-legged family she says,
Bhavna spends time with

her dog every morning to
kick-start the day
PET HEALTH
First puppy checklist

Here’s what you should
buy before you bring
home a dog
Leash/harness and name tag
Dog bed
Popeye and Sayani's mum are inseparable - they spend most of the day together
Brushes and daily

grooming essentials
Dogs require ample

adjustments on our
part to keep them
safe and happy
within our homes
Food and water bowl —Bhavna Gakhar
dog behaviourist, Gurugram

“Make sure all electrical outlets are cloth to prevent ear infections and
covered. Your dog should not have wax buildup.
access to the kitchen as the countertop “We do most of Dusty’s grooming at
could have food that is toxic for them. home,” says Menon. “We get him
Everyday objects like detergents and professionally groomed once or twice
floor cleaners could be toxic to dogs, so a year, especially before shedding
keep them out of their reach.” Ghosh season. He is a low-maintenance,
adds that dogs, especially puppies, tend short-furred dog. So, we bathe him
to chew on everything, so keeping the every month with just dog shampoo
floor clean is best. “Clear low shelves and water.”
and open cabinets. Keep the garbage A word of caution: Dog parents
away and make sure edibles and should find the right dog shampoo and
medicines are stored safely.” not try using human shampoo. Dog
If your home has a balcony, pigeon skin is more alkaline, and using human
netting is essential to keep your dog shampoo can cause dryness and
safe. Moreover, pay close attention to allergies, among other issues.
your plants, as some can be poisonous.
TRAINERS AND
ESSENTIAL ACCESSORIES BEHAVIOURISTS
Before bringing a dog home, make A common problem faced by pet
sure they have a name tag with your parents is toilet training their new
name and contact details. Ghosh says dogs. While you can start the training
that this is one accessory she insists process early, be prepared for a few
on, and it comes as no surprise as it accidents and clean up after them
can help track your dog down in case s/ calmly. “When your dog pees in the
he wanders away or gets lost. Ghakar house, put a newspaper on it, and place
adds that while many pet parents add the [dried pee-soaked] newspaper in
a small metal bell to their dog’s collar, the spot where you’d like the dog to
it is best avoided as it can be noisy and pee,” says Menon.
disturbing to the dog. Ghosh adds that two to three daily
walks at set times are essential for
FOOD your dog to do their business outside
Buying kibbles for your dog might consistently. A few more walks may
seem like a no-brainer, but it may be necessary when they are younger,
not be ideal. Choose commercially especially after meals.
available foods that have essential Discussing how to make dogs
nutrients. comfortable in their homes, Ghakar
Quality pet food should have meat or says, “It is your responsibility to
fish as the primary ingredients. make sure that you are equipped to
However, many canine nutritionists communicate with your dog. A dog
opine that dogs thrive on a home- trainer or behaviourist can help you
cooked meat-based diet. with this.”
Canine nutritionist Pallav Gupta While fear-and-reward-based
emphasises that a dog’s diet must be training might show short-term
tailored to their needs—considering results, you must connect with your
age, size, breed, and activity level. dog for consistent long-term results.
He adds that fresh water and portion Ghakar also has a tip: “When we
control are also vital to maintaining a bring a new puppy home, keeping
healthy diet. him in leash and collar and using
leash guidance within the house
VETERINARIAN AND to communicate and teach human
GROOMER language to the dog can help create a
“Regular trips to the vet and groomer bond of trust and respect.”
have become part of my routine since
Popeye came home,” says Mitra. Your dog A SETTLED DOG REQUIRES
should be vaccinated on time, especially LIFELONG TRAINING
against canine distemper, rabies and Training your dog is a lifelong
parvovirus. Regular vet visits ensure that process of setting expectations and
puppies grow well and health issues can boundaries and reinforcing them. If
be flagged early. you find it too challenging, a good
You also need to groom your dog. trainer or behaviourist can help
Depending on the breed, you might be smoothen the process. Like raising a
able to do a significant amount of it at child, raising a pet too comes with a
home. Daily grooming—brushing their growth curve. No two dogs are alike,
coat and teeth and cleaning their eyes so you will know what works best for
and ears—is a good place to start. You your pet only as you keep engaging and
can clean their ears with gauze or a soft connecting with them.
AGEING
10 TESTS TO AGE-PROOF
YOUR HEALTH
O l d e r a d u l t s ne e d to be more p roactive abou t
g e t t i ng these medical tests
B Y : AY U S H A R YA
A
s we age, our bodies undergo As metabolism also slows down with age, can help identify any underlying
natural physiological changes it affects appetite and lead to nutritional condition before it causes serious
that can affect the functioning deficiencies. This, in turn, leads to complications. While blood sugar, blood
of organs. Older adults are muscle loss and decreased bone density, pressure, and vitamin deficiency tests
more susceptible to health issues that a risk factor for osteoporosis. are a no-brainer, here are a few other
may not present with typical symptoms. Routine medical tests for older adults tests you should not skip
Complete blood Dental check-up PSA test

count (CBC) “Elderly people should visit a dentist at The PSA (prostate-specific antigen) test
Dr Anand P Ambali, professor at the least once a year for a comprehensive screens for prostate cancer. This test
Department of Geriatric Medicine, Shri dental exam and cleaning,” recommends measures the level of PSA in the blood.
B M Patil Medical College Hospital & Dr Nivedha Srivatsa, physician-geriatrics, Elevated levels can indicate an issue
Research Centre, Vijayapura, says, “The SRM Global Hospitals, Chennai. Regular with the prostate gland. “This test is
CBC test is used to evaluate overall health dental checkups can help detect and recommended for men aged 55-69 to
and measure different components of prevent oral health issues like gum detect prostate cancer,” says Dr Ambali.
the blood, including red blood cells, disease, tooth decay and oral cancer He points out that those experiencing
white blood cells and platelets. A CBC common in older adults. trouble passing urine, nocturia and
test should be done once a year.” enlarged prostate should get tested
without delay.
Scan this QR code to read about

five other tests
Thyroid function test Kidney function test

According to Dr Aravinda S N, lead Kidney function tests measure blood
consultant - internal medicine, Aster urea nitrogen (BUN) and creatinine levels
RV Hospital, Bengaluru, regular thyroid to evaluate kidney health. This test must
function tests are essential for older be done annually. Given that the kidneys
adults, especially those with diabetes, are part of a major filtering system in the
hypertension and hyperlipidaemia. This body, we cannot afford to overlook it.
test should be done at least once a year to
detect and manage thyroid issues.
42 | Happiest Health | November 2024

The Diabetes
Issue
Less carbs more control
Stride to The sugar
remission explosion
DIABETES
LESS
CARBS
MORE
CONTROL
You can manage diabetes in the long-term by simply
following a low-carb diet
BY: NANDITA NARAYANAN
I
t sounds easy, but it takes gumption Murthy, a techie and fitness enthusiast
to make the switch. Sweeping aside from Bengaluru, did not know that his
your beloved white rice for the frozen shoulder was a red flag. The pain
fibre-rich red rice, drinking a green would worsen when lifting heavy objects.
concoction for breakfast and discarding When he visited an orthopaedic in 2022,
those Swiss chocolates for a handful of no specific cause was found. But when
dates seems utterly demoralising. But he was asked to take a blood sugar test,
Ananth Murthy, Sukanya Sriraman, his HbA1c levels were at an alarming
and Surendra Singh Rajput, who have 9.2 per cent, and he was diagnosed
been living with diabetes for years, with diabetes. HbA1c is a measure of
have seen a positive change in their average blood glucose over the past three
blood sugar parameters after adopting months. The ideal reading to be in a safe,
lifestyle modifications, beginning with non-diabetic zone is below 5.5 per cent.
food choices. The diagnosis left Murthy, then 52,

DIABETES

DIABETES
It’s the food,

shaken as he had never experienced the
telltale signs of a person with diabetes,
such as frequent urination or sweating.
coupled with
“I was shocked when the doctor told me
that a frozen shoulder could also be a
sign of diabetes,” says Murthy.
Murthy joined a diabetes management
yoga that has

programme without further delay. He
was advised to change his eating habits
by including foods that were low in
helped me
carbohydrates and rich in fibre. His
mornings began with a green smoothie
of mint or spinach leaves, followed by
a lunch of red rice and vegetables in
small portions. “It was purely a vegan — Surendra Singh Rajput,
diet,” says Murthy, adding that initially, 70, Kolkata
he experienced nausea and headaches
with the change in diet, but that did not
stop him. “In fact, after following it for
several weeks, I got used to the new food
choices and felt better,” he says. Within
a year, Murthy's HbA1c levels dropped to
5.2 per cent without medication and only
through diet and exercise.
Type 2 diabetes has been treated as a
life sentence for years. Having diabetes
means strict dietary restrictions,
constant blood sugar monitoring,
and a cascade of potential health
complications. However, experts
increasingly believe that diabetes can
be managed by eating a low-carb diet
alongside lifestyle modifications.
“Along with a low-carb and nutritious
diet, I had to walk 10km when I was
enrolled in the programme. This routine
helped my metabolism immensely and
lowered my blood sugar levels,” says
Murthy, now 54.
THE SPIKE AND MINDFUL

EATING
Individuals who have a family history
Photograph courtesy: Kai - Creating Dreams

of diabetes are not the only ones
susceptible to the condition. An
unhealthy and sedentary lifestyle
could be a trigger as well. “A lot of
young working adults worked from
home during and after the COVID-19
pandemic,” says Dr S M Fayaz, consultant
- Internal Medicine, Aster Whitefield
Hospital, Bengaluru. “Consequently, they
consumed processed or junk food, which
increased their BMI (body mass index)
and waist hip-ratio, and eventually made
them diabetic or pre-diabetic,” he says.
This is what happened to Sukhanya
Sriraman, 28, a Bengaluru-based
marketing executive. She least expected
to develop type 2 diabetes in 2019 when
she was just 23. “Unnatural hair fall was
one of the key symptoms,” she recalls
after her diagnosis. In tests for blood
sugar, her HbA1c was 9 per cent. “I led a
sedentary and unhealthy lifestyle. I did
not watch my diet and adopted unhealthy
habits,” she rues. As a result of diabetes

DIABETES
treatment, Sriraman’s thyroid levels and in 1989 at the age of 41. “It wasn't and 15 at night. It was very painful,”
cholesterol increased. Things started noticeable, but I felt uneasy all the time,” he says.
to look up only when she changed her says Rajput, now 70. Recalling his initial A well-known diabetologist from
lifestyle and adopted a healthy diet. journey with diabetes, Rajput says he had Chennai recommended that Rajput join
It was tough for Sriraman to let go of blood sugar levels of 550 mg/dL and an a diabetes management programme in
her favourite white rice for brown rice alarming HbA1c level of 11. Bengaluru that year. He took nutritious
as the latter has a lower glycaemic index “The doctor wasn't sure how I had low-carb and low-GI foods and whole
(GI). She began eating a balanced diet been functioning and was perplexed. I foods and combined it with yoga and
centred around vegetables and proteins. was prescribed medication for diabetes other therapeutic techniques. “I stopped
“My breakfast was ragi oats, muesli and advised to go for morning walks,” taking insulin within three to four
or porridge with milk, without sugar. says Rajput. days of my treatment,” he says, adding
Lunch was steamed green vegetables like Through medication and exercise, that a conscious choice of food helped
spinach, broccoli, and brown rice, with Rajput managed his diabetes until 2000, him immensely.
sambar, rasam or curd. One chapati, when it spiked again. “But I didn’t watch From 2020 onwards, Rajput begins his
eggs, black chana, rajma, or any protein what I ate,” he admits. “I didn’t get any day with a glass of mixed green juice.
made up my dinner. I would eat dates advice on what to eat. As my sugar levels “The juice includes tulsi, coriander
when I craved chocolate or sweets,” increased, my doctors increased the and mint, which are rich in fibres,” he
she says. In the last five years, she has dosage of my medication, but it was says. He opts for a low-carb diet with a
managed to bring down her sugar levels. futile,” he adds. bowl of less-sugary fruits and sprouts,
Her current HbA1C level is at 6 per cent, Rajput then joined a yoga school on the chana, and moong dal for lunch. “It’s the
and her goal is to bring it down further. recommendation of friends. However, food, coupled with yoga that has helped
he did not see much change. “In 2010, me,” says Rajput, whose HbA1c has
INSULIN RESISTANCE AND my sugar levels spiked again, and I had now reduced to 6.67 per cent. He is off
DIET to take 10 units of insulin in the morning medications, too.
Dr Fayaz explains how a low-carb diet
can help with insulin resistance. Insulin
resistance is the first sign of type 2
diabetes. “When insulin is produced in
large quantities, it cannot perform its
function. Sugar levels rise when insulin
fails to function properly and type 2
diabetes manifests. A low-carb diet
can reduce insulin levels,” he explains.
“Wheat has a lower GI than maida (all-
purpose flour). In comparison to normal
rice, brown rice has a low GI, and the
insulin resistance comes down.”
Though carbohydrates are essential for
energy, Karthigai Selvi, chief dietitian,
Gleneagles BGS Hospital, Kengeri,
Bengaluru, suggests the portions
required. “The diet must include
complex carbs like whole grains and Nutrient deficiencies
will not occur if the diet
starchy vegetables, which is 25 per cent
carbs and above,” she explains.
MONITORING PROGRESS is balanced. Otherwise,

it would lead to lack of
A strict diet regimen is bound to yield
results, experts say. “Sugar levels are
concentration, lowered
under control within a week with a low-
carb-sugar-free diet and so is gradual
weight loss. Nutrient deficiencies will not
occur if the diet is balanced. Otherwise,
it would lead to lack of concentration, immune function, and
lowered immune function, digestion
issues, constant hunger, and food food cravings
cravings,” says Selvi. “Due to a reduction — Karthigai Selvi,
in tryptophan and serotonin hormone chief dietitian, Gleneagles BGS Hospital,
production, the carbohydrate content Kengeri, Bengaluru
suddenly drops, and this affects sleep. It
has to be a very gradual process.”
As the chief managing director of a
safety and security manufacturing
company, Kolkata-based Surendra Singh
Rajput’s job required undivided attention
and dedication. He did not realise he had
type 2 diabetes until he was diagnosed

DIABETES
Experts say that Indians tend to levels,” she warns. People may lose out on vitamin B,
consume more than 60 per cent of Those with co-morbidities like vitamin C or fibre. Senior citizens would
carbohydrates, and people with kidney conditions and non-alcoholic also require a sufficient amount of carbs
diabetes need to taper it down to 40 fatty liver disease are also not viable for energy. Hence, these are the risks
to 50 per cent. for a low-carb diet. involved,” she adds.
“A low-carb diet may not be
NOT SUITABLE FOR ALL recommended for those with type 2 CURATING A LOW-CARB
Following a low-carb diet for people diabetes, who require insulin. This DIET
with type 2 diabetes may help. However, diet can make it challenging to match As Indian meals are carb-heavy, many
it is not advised for people with type 1 insulin doses accurately, potentially factors come into play when choosing
diabetes, says Dr Farah Ingale, senior leading to hypoglycaemia (low blood a low-carb diet. “We put young people,
consultant physician and diabetologist, sugar). For energy, they need a sufficient who are obese and pre-diabetic with
and director of Internal Medicine, Fortis amount of carbohydrates,” she HbA1c under 5.7, on 25 per cent carbs,
Hiranandani Hospital, Mumbai. “Those explains. The caveat is that the treating a good amount of protein, and a low-fat
with type 1 diabetes depend on insulin doctor or dietitian needs to suggest diet,” Selvi says.
to regulate their blood sugar, hence they the requirement of a low-carb diet. “For the elderly and those with type 2
would require carbohydrates or else “Low-carb diet can cause nutritional diabetes for six years or longer, we
they would experience low blood sugar deficiencies if not planned properly. adjust the medications and reduce

DIABETES
carbohydrates to 40 per cent by

adjusting insulin as well, otherwise they
get hungry around this time and
that is when we mindlessly eat junk NECESSARY
go into hypoglycaemia,” she warns. The
only thing experts advise them to avoid
food,” says Surendar. She suggests
eating nuts (almonds or walnuts) STAPLES IN A DIET
is simple sugars. and seeds — abundant in omega-3
fatty acids. BY SHINY SURENDAR,
WHAT’S ON YOUR PLATE? The journey towards diabetes dietitian and nutritionist
While a low-carb diet depends management can be rocky. But
entirely on the person’s metabolism biting the bullet is half the job
and other factors, Shiny Surendar, done. Sriraman found following a
accredited sports dietitian (IOC & SDA) low-carb diet a challenge at first.
and preventive health nutritionist, “My withdrawals used to be
Chennai, explains what a basic low-carb horrible,” she recalls. But within
diet looks like. It is all about swapping two to three weeks, she noticed a
and watching your carbs, she says. difference in her body. The low-
“Unpolished red rice flakes will have carb diet, coupled with yoga helped
more fibre than white polished rice. her tone down and lose weight,
Wheat bread or bran-filled atta for giving her a new purpose.
chapatis are healthier options than Rajput, in hindsight, believes that
flour-based naan, kulcha, or roti,” we should eat for our body, not our Breakfast
she advises. Many people with type 2 tongue. Wise words from those who Low-sugar fruit or protein shake
diabetes struggle with figuring out what have successfully seized control
to eat for snacks in the evening. “We all over their diabetes.
Lunch
One cup of brown rice, rasam, sautéed
vegetables like carrots, beetroot, yam, yellow
pumpkin, sweet potatoes, and buttermilk
When insulin is produced

in large quantities, it cannot
perform its function. Sugar
levels rise when insulin fails
to function properly and Dinner
One or two rotis with sautéed vegetables,
type-2 diabetes manifests. besan ka chilla and some protein, like eggs
A low-carb diet can

reduce insulin levels
— Dr S M Fayaz,
consultant - Internal Medicine,
Aster Whitefield Hospital,
Bengaluru
Important nutrients
Disclaimer: Always consult a doctor or healthcare professional before making any radical Fibre and protein should be provided by
changes in your diet. both vegetarian and non-vegetarian
staples in a diet

DIABETES
SUGAR,
ON STEROIDS
Corticosteroids, commonly used to treat severe cases of asthma
and arthritis or to bring down inflammation in the body, give you very high
blood glucose levels and, in some cases, even diabetes
BY: RAVI S JOSHI
I
t was the summer of 2021. COVID-19 to touch a body infected with the WHEN IT ALL BEGAN
was blazing through India—people coronavirus) from mortuaries and The next morning, I woke up with a
were scrambling for oxygen cremate or bury them according to fever. It was COVID-19 all right.
cylinders and hospital beds, and their religious beliefs. Eleven days later, I had to be admitted
some were stocking up on Remdesivir. Such stories were perfect page 1 to hospital as my saturation levels were
In the newspaper I edited, we wrote candidates. We did a detailed profile hovering around 92, a cytokine storm
stories about the tragic scenes at hospital of Tanveer. I called him “Knight of the had set in, and my fever would not go
mortuaries, the long and painful wait living, dead.” below 102.8°F.
at cemeteries, the indefatigable human And then my computer died. I was immediately put on
spirit, and a few good men and women. I had to enter a crowded office to get corticosteroids for my body to calm
One name stood out—Tanveer Ahmed. it fixed. I was not eligible for down. My body had mounted such a
Along with his fellow volunteers, he vaccination then, and most of the severe defence against the virus that it
would pick up unclaimed bodies (few people in the office did not care about started attacking itself.
family members or relatives wanted masking up. A couple of years later, I would find

DIABETES
myself in hospital again—this time, the infections and can also lead to prolonged who are not on insulin may require it
body’s fight against a relatively harmless hospital stays. During COVID-19, while on steroids, depending on their
virus ended up damaging my spinal cord, prolonged steroid use led to cases of blood sugar levels.
and I was paralysed from the waist down. mucormycosis (a fungal infection), which “We generally prescribe short-acting
This time, again, corticosteroids got was likely due to high blood sugar levels.” insulin two or three times a day before
me back on my feet. But they also ended Do steroidal ointments have the same meals to control post-meal sugar spikes,”
up giving me diabetes. My fasting blood effect? No, says Dr Manohar, as the adds Dr Manohar.
glucose levels exceeded 400. The first dosage is relatively less.” Dr Chandrasekaran says that those on
time I went to hospital, I returned with “When steroid-based ointments are steroid therapy should be mindful of
an HbA1C of 9.8. I started walking and applied topically, there’s less systemic their diet, sleep patterns, and exercise.
climbing stairs to beat the surge in blood absorption into the bloodstream Reducing carbohydrate intake, avoiding
glucose levels. The second time, I was compared to oral steroids. However, foods high in sugar, such as fruit juices,
better prepared, but the loss of sensation prolonged use of steroid-based biscuits, and baked goods, and walking
and power in my legs limited my body’s ointments, especially when applied over for 10–15 minutes after a meal help
ability to fight sugar. a large area of the skin, can increase the control postprandial sugar spikes.
Both times, I suffered from what is systemic absorption, and leads to higher From an HbA1C of 9.8 post-
commonly called steroid-induced risk of high blood sugar levels,” he adds. hospitalisation in 2021, I am now at 5.5
diabetes or steroid-induced (non-diabetic). I achieved this mainly by
hyperglycaemia. The former happens MANAGING STEROID- eating better, junking processed edible
when long-term use of steroids gives you INDUCED DIABETES substances, walking after every meal,
diabetes; the latter occurs in people who Regularly monitoring blood sugar and sleeping well.
already have diabetes. levels is recommended if your doctor has If you too are struggling with high
prescribed steroids for your condition. It sugar levels, join Happiest Health’s
DOUBLE-EDGED SWORD is always a good idea to check your fasting, Diabetes Transformation Program by
(With inputs by Ayush Arya)

But how do steroids raise your blood post-meal and bedtime sugar levels. scanning this QR code below.
glucose levels? Mainly in three ways— “Steroids are essential medications,
by coaxing your liver to release more but those who are on steroid therapy and
glucose in the bloodstream, locking their families must be educated about
your fat and muscle cells so that the importance of monitoring blood
glucose cannot be effectively utilised, sugar and adjusting insulin therapy,” says
or decreasing your body’s sensitivity to Dr Chandrasekaran.
insulin. “Those who are already on insulin may
Dr Sudeep P Manohar, an need to adjust their dose to mitigate the
endocrinologist who practices at post-meal sugar spikes. Some individuals
Apollo Hospital’s Jayanagar branch
in Bengaluru, told Happiest Health:
“Individuals with a family history of
diabetes, hypertension or obesity are
at a higher risk of developing steroid-
induced diabetes post treatment. In
cases where steroid use is prolonged, say
three to six months, diabetes may persist
even after the steroids are stopped.”
While steroids save lives, the problem
with them is that you need to taper them
off; you cannot stop them one fine day
like most other medicines when the
course is over. That tapering may take a
month or two, depending on the severity
of the condition/inflammation.
(In my case, steroids were prescribed
During COVID-19,
for over 45 days after I was discharged prolonged steroid use led
from the hospital. During the course
of the steroids, I was also prescribed to cases of mucormycosis
metformin, a common medication used
to control diabetes). (a fungal infection),
Dr Sruti Chandrasekaran, senior
consultant, Endocrinology, Rela
which was likely due to
Hospital, Chennai, says a lot of people
underwent steroid therapy during the
high blood sugar levels
pandemic and that is what gave them —Dr Sruti Chandrasekaran,
high blood glucose levels. endocrinologist, Rela Hospital,
“Steroid-induced hyperglycaemia can Chennai
lead to complications by increasing
the risk of infections. High blood sugar
(levels) can weaken immunity, which
makes people more susceptible to

DIABETES
Remission means
blood glucose levels
return to non-diabetic
range without
medication, but it's not
a permanent cure
DIABETES
STRIDE
TO
REMISSION
Regular exercise, healthy eating and proper sleep
are key to diabetes remission
BY: AYUSH ARYA
DIABETES
C
an diabetes be reversed? That is sugar levels have returned to normal,
a common question people Before the person remains at risk of developing
marathon
with diabetes often ask. While diabetes again if lifestyle changes are not
reversal of diabetes is not easy, maintained,” says Dr VB Praveen Naidu,
it is a manageable condition with healthy
lifestyle changes coupled with curated training, I consultant-endocrinologist, Manipal
Hospital, Vijayawada.
exercises and a controlled diet.
Rishikesh Sardeshmukh, 49, marathon underwent Diabetes remission occurs only in those
with type 2 diabetes, in which insulin
runner and co-founder of a Pune-based
data analytics start-up, was diagnosed thorough resistance affects the body’s metabolism.
“Remission is possible only among
with type 2 diabetes in 2016. He was
initially put on medication to manage his evaluations, those with type 2 diabetes and not in
type 1 (most commonly seen by birth) [as]
blood sugar levels. However, with certain
lifestyle tweaks, Sardeshmukh is on a
including a 2D type 1 diabetes involves the destruction
of insulin-producing beta cells in the
single tablet for the last two years and
is able to manage his sugar levels in the
echocardiogram pancreas, making natural reversal
impossible for them,” says Dr Naidu.
non-diabetic range.
At the time of his diagnosis,
and a stress test REGULAR EXERCISE
Sardeshmukh’s sugar levels had reached —Rishikesh Sardeshmukh For Commodore PP Prasad (retired), 50,
a shocking 285 mg/dl. Although he from Kochi, Kerala, who was diagnosed
always felt tired, he did not consider with type 2 diabetes in 2014,
it a symptom of this condition. the condition turned out to be
Moreover, he did not have a family puzzling when his sugar levels did
history of diabetes. “I always lived not come down with medication.
an active lifestyle with physical He eventually developed diabetic
activities,” he tells Happiest neuropathy, a condition in which
Health. acute high sugar makes the blood
Taking nine tablets every day was viscous and hard to flow. Eventually,
a nightmare for him. “I realised blood vessels lose their elasticity,
this was not going to help me become narrow and cannot keep up
because I didn’t want to be on healthy blood supplies.
tablets throughout my life,” says Determined to control his
Sardeshmukh, who focused on diabetes, Prasad enrolled in two
his exercise regimen and began diabetes remission programmes
participating in marathons. in the last 10 years. “I was taught to
Determined to take control of his follow a low-carb diet [that] helps in
health, Sardeshmukh focused on weight loss. An exercise routine is
exercise and began training for equally beneficial. But apart from
the marathon under the guidance that I started following a 50-minute
of a professional running coach. gym routine since 2023,” says Prasad.
“Before committing to marathon He says exercise is a gradual
training, I underwent thorough process. “I used to run on the
medical evaluations, including a 2D treadmill for a bit, and now I engage
echocardiogram and a stress test, myself in weight training due to
under the guidance of doctors”, he which I have gained muscle as well.
says. However, he continued his I was 85kg before and now I have
marathon journey after his doctor [come down] to 80kg and tried to
gave him the green flag. maintain it that way," Prasad adds.
In 2017, just a few months after Rishikesh Prasad feels physically and
beginning his training, Sardeshmukh, mentally strong now that he
Sardeshmukh completed his first 49, recently follows a regular workout routine.
participated
full marathon in Mumbai. Over the in the Berlin Moreover, he sometimes engages
next few years, he participated in Marathon and in a 5km run. With such drastic
two ultramarathons (over 90km), finished it in lifestyle changes as following a
about 15 full marathons (a full 3 hours 24 no-sugar, low-carb diet and a gym
minutes, his
marathon covers 42.2km) and over personal best routine, Prasad can now maintain
40 half marathons. his sugar levels.
One of the first things that
REMISSION, NOT permanent cure. Remission refers to a Dr Naidu asks persons with type 2
REVERSAL state where blood glucose levels return diabetes who consult him is their exercise
The terms reversal and remission are to safe, non-diabetic levels without the routine, as curated workouts have proven
often used interchangeably; however, need for medication. to improve insulin sensitivity.
they are not the same. Reversal is when “The reason we don't say it's diabetes
individuals bring their blood sugar levels reversal is that it gives a false impression LIFESTYLE CHANGES
to normal and maintain them without to the person that their diabetes is Although diabetes remission is
the need for further clinical support. completely cured, when it’s not." Instead, possible through lifestyle changes,
However, people often mistake it as a remission indicates that while blood it can recur if those changes are not

DIABETES
maintained. The longer a person has had
LIFESTYLE CHANGES IS THE KEY

type 2 diabetes, the harder it is to achieve
remission. For someone who works long
hours or travels frequently, it may be
difficult to control their diet and find
Experts recommend the following measures for
time for exercise. diabetes remission
Dr Naidu explains, "If someone has
had diabetes for more than 10 years, the
chances of achieving remission are
lower because the beta cells (that
produce and control the level of glucose
in the blood) may have been damaged
beyond repair." Those with a shorter
duration of diabetes (less than five years)
are more likely to succeed. WEIGHT REGULAR SLEEP IS MAINTAIN HEALTHY,
Besides, the choice of diet plays a LOSS EXERCISE CRUCIAL AN BALANCED
crucial role. Dr Elamthalir, diabetologist, Shedding People with Poor control ADEQUATE DIET
SRM Global Hospitals, Chennai, says
weight, diabetes must of diabetes CALORIE Consume foods
remission can only be sustained if
particularly engage can lead to BALANCE with a low
reducing in physical complications When people glycaemic index
individuals stick to a healthy diet, exercise visceral fat activity such as like sleep (less than 50).
lose weight
regularly, and maintain a normal weight. (fat around walking, jogging, apnoea, quickly through Foods with a high
“People who indulge in unhealthy food the organs), swimming insomnia strict diets, such glycaemic index
such as a high carb diet, refined grains is important and strength and nocturia as low-carb or lead to spikes
and processed foods after achieving to achieve training for (excessive liquid diets, in blood sugar
remission are likely to see their sugar remission. at least 150 urination they often fail levels.
It allows the minutes a week. at night). A to sustain the
levels rise again,” says Dr Elamthalir.
beta cells good quality results due to
The love for running has paid a bounty to improve sleep can
for Sardeshmukh, who is currently food restrictions
insulin help manage that are not
on minimal diabetes medication. A production diabetes sustainable in the
balanced diet equally helped him control and control better. long run.
his blood sugar levels. Sardeshmukh also blood sugar.
engages in strength training twice
a week.
IS DIABETES REMISSION
SUSTAINABLE?
“The biggest mistake that people with
diabetes who have achieved remission
make is thinking that once they’ve lost
weight, they can go back to their old
sedentary lifestyle, however, diabetes can
come back quickly if you stop monitoring
your calorie intake and start gaining
weight again,” says Dr Naidu.
Family history also influences the
onset of diabetes and remission.
Dr Naidu says, “Even those who follow a
strict diet and exercise regimen may still
develop diabetes later in life due to their While remission
genetic predisposition.”
He adds that following all the lifestyle indicates [normal] blood
changes will not prevent type 2 diabetes
in the future. “It might still develop due sugar levels, the risk of
to ageing, illness, or new medications
that affect insulin production.” diabetes remains if
To be in remission, one’s HbA1c levels
(a measure of average blood glucose over lifestyle changes are
the past three months) must drop below
6.5 per cent without medication. not maintained
Prasad’s current HBA1c level is
5.9 per cent from the initial 9 per cent 10
—Dr VB Praveen Naidu
years ago.
consultant-endocrinologist,
When you achieve remission, you do
Manipal Hospital, Vijayawada
not have to completely avoid sweets.
However, you should be mindful of
your calorie intake, along with regular
exercise and proper sleep.

PRIMAL PLATE ‘ Me a t - o nly ’ d i e t is the latest health fad for
t h o s e wi t h d i a be t e s. C an that really be healthy ?
BY: ST E N I S I M O N
D
iet fads come and go. The day based foods and going for a meat-only
before, it was vegan – plant- diet. In his previous interviews,
based foods such as fruits, Dr Baker is known to have said that going
vegetables, beans and carnivore helped him reverse chronic
nuts. Yesterday it was keto – a and autoimmune conditions.
low-carb, high-fat diet with “A carnivore diet, also known as a
seafood and cheese. Come ‘zero-carb diet’ or ‘all-meat diet’, is a
tomorrow, it will be an all-out diet that consists solely of animal
meat-only diet. products, excluding all plant-based
Funnily enough, it is already foods,” explains Bharathi Kumar,
here! ‘Carnivore diet’ – the dietitian, Fortis Hospital,
latest fad diet – has raised Bengaluru. She says, “The
several eyebrows. You diet is centred around the
see, the advocates of the
carnivore diet have a claim:
From day one, I started idea that the human body
is designed to thrive on
that it is a great way to noticing changes in animal fat and protein,
keep their sugar levels
under control or in check. my sleep, mood and and that carbohydrates
are not necessary for
The evolution of the
carnivore diet dates to bowels. As days passed optimal health.”
Kumar adds, “The diet
1928, when the Arctic by, the froth in the urine is typically high in fat,
started to decline and

explorer Vilhjalmur moderate in protein,
Stefansson ate just meat and extremely low in
and drank water for the
entire year. He did it to prove the hairfall reduced carbohydrates. Proponents
of the diet – like Dr Shawn
the effectiveness of the meat- Baker – claim that it can
only diet followed by indigenous —Ira Sahay improve overall health,
people. dLife.in certified Metabolic increase energy, and even
Popularised by Dr Shawn Baker, an Health Coach, Mumbai reverse chronic diseases.”
author, athlete and former orthopaedic Contrary to the popular belief that
surgeon, the carnivore diet advocates red meat increases inflammation in the
cutting down on all vegetables and plant- body, in his book The Carnivore Diet,

DIABETES
Dr Baker advocates getting maximum

calories from ruminant red meat such as
allowing blood sugar levels to stabilise.
Additionally, the high-fat content
POTENTIAL RISKS
beef, lamb, goat, pork and poultry. of the diet promotes the production
It is not just Dr Baker anymore; in the of ketones, which can be used as an
recent times, many celebrities and alternative energy source, reducing the
influencers have been advocating meat- body's dependence on glucose. This
only diets. But is going all-meat truly leads to improved insulin sensitivity and
beneficial? reduces the chances of fluctuations in
Mumbai-based dLife.in certified blood sugar levels.” Furthermore, the
metabolic health coach, Ira Sahay diet's focus on whole animal products
has been on a carnivore diet for more provides essential nutrients like
than three years now. In 2021, Sahay chromium, magnesium, and biotin, NUTRIENT DEFICIENCIES
was diagnosed with an autoimmune which play a crucial role in glucose Low in vitamin C, fibre, and
condition called membranous metabolism, she explains. omega-3 fatty acids
nephropathy where protein is lost While certain studies have shown that
through urine, leading to many health low-carb diets like the carnivore diet can
problems like white patches on the indeed improve the glycaemic index in
body and hair loss. “I never knew about those with type 2 diabetes, a few experts
the condition until I blacked out on the advise caution. Nabanita Saha, chief
road and was immediately taken to a clinical dietician, Manipal Hospital, Old
private hospital in Bengaluru where I Airport Road, Bengaluru says, “Being on
was diagnosed with this autoimmune a carnivore diet can help prevent blood
disease and was told that either I had to sugar spikes but it lacks important
take steroids or have a renal transplant,” plant-based nutrients that also support
recalls Sahay. blood sugar control, especially dietary KIDNEY STRAIN
The only dietary protocol that she was fibre.” Dr Kumar also adds, “There are The diet's high protein content can put
given was to take less protein and side effects on a long-term carnivore.” additional strain on the kidneys
less salt. However, after a thorough Dr Sylvia Karpagam, a public health
research, she finally decided to take an doctor and researcher says, “Carnivore
unconventional route to her recovery. diet is not a sustainable model because
She went on the carnivore diet. “I started eating only meat will lead to missing out
noticing changes in my health. There on other nutrients that are gained from
was less froth in the urine and even my eating vegetables and other plant-based
hairfall reduced. I felt more energetic, foods.”
unlike earlier when I felt tired. I went for Given that it is a radical choice of
a follow-up with my doctor after a year diet, it is best to consult your health
and to my surprise they said that I had a expert before considering getting on it,
spontaneous remission and was healthy beast mode.
again,” she says. Today, Sahay helps GUT HEALTH ISSUES
others with similar health conditions by The lack of fibre can disrupt
the gut microbiome
using a low-carb carnivore diet.
Sahay is not alone. There are several
people who swear by this seemingly
radical diet. “As a health coach, I love
exploring new things and the carnivore Devanand Prabhu,
diet was something that caught my health coach from
Kolkata
attention,” says Devanand Prabhu, a
health coach from Kolkata. “The biggest
benefit of the carnivore diet I have
seen is when it comes to autoimmune
diseases. However, the challenge is
getting the right quality products.” POOR BONE HEALTH
A 2021 study published in the journal The diet could be low in calcium
Current Developments in Nutrition and vitamin D
recorded the information of 2,029
individuals between the ages of 18 and 85
who had been on a carnivore diet for the
past six months. Contrary to common
expectations, these people reported
health benefits such as better memory,
endurance, and sleep.
Experts say the carnivore diet does
have benefits on the health of an
individual, particularly in blood
sugar regulation. Kumar explains, “By CANCER
eliminating carbohydrates, the diet High meat consumption is linked with
reduces the body's insulin requirements, increased risk of colorectal cancer

DIABETES
RIGHT MOVES TO
CHECKMATE
DIABETES Any o f t h e s e e i g h t typ es of exercise can help u s
s t ay h e a l t hy and manag e diabetes
B Y : D R V I S H N U P R I YA WA R R I E R
E
veryone needs exercise, offers many health benefits: it
especially those who improves metabolism, helps with
have diabetes or are weight control, lowers blood
pre-diabetic. A common pressure, maintains healthy
question that people with high cholesterol levels, strengthens
blood sugar levels often ask is, muscles and bones, reduces
‘What is the best exercise for anxiety and improves overall
managing diabetes?' well-being.
Experts affirm that any form of
physical activity helps individuals WEEKLY CARDIO
who have diabetes in steadying MINUTES
their blood sugar levels and in The American Diabetes
reducing insulin resistance. Association (ADA) suggests
Whether we do aerobic exercises getting at least 150 minutes of
(a physical activity that increases moderate-intensity aerobic
the heart rate and breathing rate), activity each week. Unless your
strength training or a combination doctor advises against specific
of both, staying active improves exercises, it is usually safe for
glucose regulation and puts us in people with diabetes to combine
the driver's seat of our health. moderate aerobic activities with
resistance training.
EXERCISE OF CHOICE If you are new to exercising,
To keep things interesting, try start with short sessions, for
picking an exercise you enjoy, instance 10 minutes at a time,
whether a single activity or a which can still be very effective. As
variety — lest you get bored. you get fitter, gradually increase
Finding what works for you is your sessions to 30-60 minutes.
most important, considering your Try to lead an active life, aiming for
preferences and how much time five days a week. Regular exercise
you have for exercising regularly. enhances the body's ability to use
The goal is to seamlessly weave glucose for energy, making daily
exercise into the routine. Exercise activity beneficial.

MOVERS
AND
SHAKERS
Brisk walk
If you want to add movement to your daily routine, a regular brisk walk is a
moderate-intensity exercise with immense health benefits. It can reduce
body fat and lower the risk of type 2 diabetes. A walking pace of 100 steps a
minute also helps lower insulin resistance whether you have type 1 or type 2
diabetes, and benefits cardiovascular health.
Benefits
- Walking helps the body effectively use insulin
- Relieves stress, depression and anxiety
- Reduces overall fatigue
- Builds stamina, burns excess calories and improves heart health
- Improves sleep quality
Gardening
Activities such as digging flower beds, watering plants, carrying bags of soil, planting
and weeding offer a moderate aerobic workout while connecting you with nature.
Gardening provides both physical and emotional health benefits. Diabetes is linked
to stress, and gardening is a good way to relax and become calm — which in turn
helps manage the condition. Moderate physical activity in gardening helps control
insulin spikes, making it a very good post-meal exercise.
Benefits
- Gardening is a good form of physical activity, especially
recommended for a cardiovascular workout
- Eating what we have grown promotes mindfulness and
satisfaction
- Being outdoors amid greenery helps deal with stress,
depression and anxiety
- Keeps the brain healthy; improves memory and cognition
Yoga
Yoga is increasingly gaining recognition among researchers and
medical practitioners as a way to manage diabetes. Yoga therapies
involving postures (asanas), concentration, controlled breathing
and meditation have demonstrated the benefits of managing
diabetes directly and indirectly. Regular yoga, along with dietary
discipline, helps manage the condition, reduce stress and prevent
diabetes-induced complications. A 2008 Jamaican study published
in the American Journal of Biotechnology and Biochemistry
involving 231 people with type 2 diabetes found that practising yoga
increased the number of insulin receptor bindings, potentially
improving insulin sensitivity in people with the condition.
Benefits
- Yoga calms the mind and relieves stress
- Helps in weight loss and delays the onset of prediabetes
- Reduces fatigue and alleviates insomnia
- Improves insulin sensitivity

DIABETES
Swimming
Swimming is an expert-backed exercise
option for metabolic conditions,
including those with diabetic neuropathy
and other mobility issues. A study in
BMC Sports Science, Medicine, and
Rehabilitation found that regular
swimming significantly improves
metabolic parameters, including blood
pressure, cholesterol level, blood
glucose, and body fat percentage. Water
offers mild resistance training that helps
with muscle strengthening, balance and
coordination, which can help with some
diabetes-related issues. If you are on
insulin, always take your health expert's
advice.
Benefits
- Swimming helps in weight loss
- Improves cardiovascular health
- Controls breathing and strengthens
the lungs
- Works on body muscle groups and
improves overall blood circulation
- Improves mood and sleep
Dance sessions
Dancing is an amazing cardiovascular workout that strengthens
your heart. Research shows that dance moves can significantly
improve blood sugar control, increase insulin sensitivity and
improve body fat percentage. Whether it is a traditional dance style
or aerobic Zumba sessions, their benefits of managing diabetes are
certain. According to a study published in Medicine & Science in
Sports & Exercise, people with type 2 diabetes who participated in
a 12-week Zumba programme experienced improvements in blood
sugar control and insulin sensitivity similar to those induced by a
traditional aerobic exercise.
Benefits
- Dancing relieves stress
- Helps to reduce body fat and
maintain a healthy weight
- Enhances flexibility and builds
muscle strength
- Regular practice improves
coordination skills
DISCLAIMER: Please consult a diabetologist before starting a new exercise

regime. Specific activities for diabetes are recommended only after analysing the
individual's overall health, associated risk factors and any contraindications.

Strength training
Strength training is not just about burning calories. By
improving metabolic health it makes individuals more
active, which in turn helps them burn more calories
even after workouts. Those who do not prefer to go to
the gym can still do strength training at home using
hand-held weights, resistance bands, or even their
body weight.
The American Diabetes Association recommends that
people with type 2 diabetes follow a strength training
programme to help with blood sugar control.
Benefits
- Improves response to insulin and blood sugar
utilisation
- Boosts metabolism
- Aids in weight loss
- Lowers the risk of heart disease
Cycling
Cycling combines aerobic and anaerobic exercises,
making it a good recommendation for managing
diabetes. It helps reduce blood sugar spikes; increases
heart rate and makes us breathe deeper, which is good
for heart health. Cycling helps strengthen lower body
muscles and helps the body use insulin effectively.
Benefits
- Cycling improves cardiovascular health, indirectly
managing insulin sensitivity
- Alleviates feelings of stress, depression or anxiety by
promoting focus and mindfulness
- Boosts metabolism and energy levels, especially
when done in the morning
- Strengthens the lower body and enhances endurance
- Improves balance, posture and coordination
Water aerobics
Walking, moving, exercising and stretching in waist-
deep pool water is energising. Water aerobics
is great for people with diabetes who have
musculoskeletal issues because it puts less strain on
the muscles and joints. Together with strengthening
muscles, these exercises provide a good body
stretch. Due to the buoyancy of water, aerobics in
water increases the range of motion and provides
a milder workout than ground-based workouts.
Water aerobics are high-resistance exercises that
are relaxing and improve muscle strength.
Benefits
- Aerobics burn calories effectively
- Help lower blood sugar levels
- Calm and soothe the mind
- Reduce stress and anxiety levels
- Help manage blood pressure

DIABETES
THE SUGAR
EXPLOSION
Su ga r ove rc o n s um p t i o n i s traced to World War II, which chan ge d
the way t he wo rl d a t e a nd made it obese, g iv ing u s easy foods th at
a re ul t ra p ro c e ssed and nu tr ient- def icient
B Y : S WA T H Y R I Y E R
W
orld War II that raged shelves lined across large indoor spaces. on the home front, food on the warfront:
during 1939-45 redefined As food rationing began in the US World War II and the American diet’,
many facets of life in the amidst the war, companies got moving, published in the Food and Foodways
new power centre, the explains Dr Pramod Tripathi, founder journal in 2017.
United States, from politics and culture and CEO of Freedom from Diabetes. His The paper further points out that
to the eating habits of its people. centre in Pune offers diabetes reversal/ immediately after World War II,
The surplus provisions available and remission programmes. with surplus provisions being sold in
being sold across supermarkets led to a “The noodle companies, the milk supermarkets, manufacturers began to
global boom in processed foods. Canned powder companies, the companies market canned and packaged food items
and packaged goods became household which got into canned food and other to consumers, especially middle-class
staples. such foods — they were like the Zoom civilian consumers as goods that will
Imagine the food scene there some 75 and the Google of that time and they be useful to them as they go about their
years ago. From carrying home fresh sensed an opportunity,” he says. busy lifestyles.
vegetables and foodgrains from the local These companies, says Dr Tripathi, Dr Tripathi says innovation in the food
market, cleaning, cutting and cooking had one overarching purpose — create processing industry was speedy. It
them at home, one could now simply foods with a longer shelf life. began coming up with a variety of food
walk into a supermarket and choose items that were not only relevant to the
from a wide variety of quick and easy CANNED AND PACKAGED consumer at the time but also had a
options minus the drudgery. Beckoning Canned food was originally designed higher shelf life. “We can’t really fathom
people were processed and packaged for soldiers and travellers who did not what was the availability like before
foods in all forms, shapes and flavours, always have access to a freshly-cooked World War II. We do not have
overflowing from rows and rows of meal, according to a paper titled ‘Food any statistics.”

DIABETES
THE S-O-S ALLURE existence some 60 years ago. "The preservation processes of various foods.
Dr Tripathi says what enhances the industry is very good in terms of According to an Indian Council of
taste of a food item is the addition of grabbing consumers' attention. Foods Medical Research-India Diabetes (ICMR-
SOS - Salt, Oil, Sugar. [have become] highly palatable and INDIAB) study published in June 2023,
“Salt, oil and sugar – they keep giving [can] rest on the shelf for [a long time.] at least 101.3 million people in India have
you the dopamine and you keep What they do is take the real foods in type 2 diabetes and an estimated 136
continuing to have it,” he elaborates. small quantities and then add all the million people are prediabetic.
“The moment you add a little bit chemicals, flavours and high sugar and What is worse, many of these people are
more salt, sugar or oil to food, the salt, which are linked to heart diseases, unaware of their diabetic status — which
psychology of eating takes over and we diabetes and other diseases,” he says. delays diagnosis and treatment and
start enjoying it. It's a little difficult to makes way for potential complications.
overeat fresh produce, but it is easier to BIRTH OF PROCESSING
eat processed food. You can have a lot Dr Krishnan firmly believes that the DODGE THE TRAP
more calories going into your system second world war gave birth to the One way out of it is to create awareness
the moment it gets processed.” processed food industry. “Before that, about consciously rejecting unhealthy
According to him, an entire there was no need of a processed food food. Dr Tripathi laments that processed
ecosystem has been built on the industry.” food that is a main cause of diabetes has
durability of food. “Look at cheese, According to the US National Women’s now become normalised as ‘natural’ food.
for instance, and the innovation it History Museum, the landmark Japanese To start with, says Dr Tripathi, one
has undergone in terms of making attack of December 7, 1941 on the US naval should be mindful of what is on the
something which is non-perishable, base at Pearl Harbour, Hawaii, drew the plate — it should ideally include all
available for a long time and gives US into the war and intensified into a full macro categories of food. “Take stock
whatever best nutrition it can.” scale World War II. of your daily ultra processed food (UPF)
Much of packaged food is heavily An immediate effect was that the US consumption, start developing a lens to
processed. Dr Rajesh Krishan, introduced rationing of essentials the tell natural foods apart, make the decision
diabetologist, Prashanth Hospitals, following year. to add more natural foods to your diet.”
Velachery, Chennai, gives us the People were issued ration booklets, Dr Gupta says that if UPFs contribute to
example of biscuits that are commonly using which they could purchase rationed more than 10 per cent of individuals’
eaten. “Biscuits are a very simple foods. The foods included sugar, coffee, overall diet, they are in the higher UPF
example of a highly processed food,” cheese, dried and processed foods. consumption bracket.
says Dr Krishnan. “They are basically Canning of food was encouraged. The Health experts suggest how to get out of
wheat [or its refined derivative] that Women’s History Museum says that the UPF trap.
is kneaded into dough and baked not only did canning centres become • Decide that you need to eat whole
into biscuits And then they are put in important, people were encouraged to fruits every day.
packets and [sold] to us.” can produce grown in their gardens as a • Consciously include in the diet foods
Dr Arun Gupta, paediatrician and ‘patriotic’ and ‘unifying’ act. that are whole and minimally
convener of the Nutrition The United States Department of processed.
Advocacy in Public Interest, Agriculture estimated in 1945 that 6,000 • Every day, two meals should be
New Delhi, says the canning centres were operating across the minimally processed and homecooked.
industrialised food US, tacitly backed by bulletins issued by • Generously serve yourself raw, fresh
system came into the US Administration on the canning or vegetables, nuts and whole grains.
HEALTH EXPERTS SUGGEST HOW TO GET

OUT OF THE UPF TRAP
Decide that you need to eat whole fruits
every day
Generously serve yourself raw, fresh Consciously include in the diet foods
vegetables, nuts and whole grains that are whole and minimally
processed
Every day, two meals should be

minimally processed and homecooked

DIABETES
Y
ORDER,
ou are what you eat is a phrase
we have all heard. But what if it
is not just what we eat but how
we eat it that matters? Recent
research suggests that the order in which
we consume different food groups during
meals can significantly impact our blood
ORDER,
sugar levels and overall health.
THE SEQUENCE
A study published in the journal
Diabetes Care reveals that eating
carbohydrates at the end of a meal can
significantly improve postprandial
glucose levels and insulin sensitivity.
ORDER
This finding challenges traditional meal
structures and offers a new strategy for
managing blood sugar, especially for
those with diabetes.
Consider a typical meal with soup,
salad, cooked vegetables, rice, and meat.
The optimal order goes like this:
•
Start with fibre (vegetables)

•
Move on to proteins (lentils, pulses,

fish, or meat)
•
End with carbohydrates (chapati,

D id you k n ow ? T h e o rd e r in which you rice)
c on s u m e fo o d g ro up s matters FIBRE: YOUR FIRST LINE OF

DEFENCE
B Y : D R A N A N YA K R I S H N A N A N D PA L L AV I K N Ritika Samaddar, nutritionist at Max
Healthcare, Delhi, explains, “Eating
fibre first slows down digestion and

DIABETES
absorption of carbohydrates, which

helps reduce spikes in blood sugar
levels.”
Beyond blood sugar control, starting
with fibre-rich foods brings about a
feeling of fullness. Chethana Nagesh,
dietitian at Sathwaa Nutrition,
Bengaluru, explains, “Fibre
regulates the body's hormone
system, which is vital for
controlling hunger. It
increases the production of
satiety hormones, which
signal to the brain the
feeling of fullness. It also
helps you feel fuller for
longer by suppressing the
hunger hormone ghrelin.”
TYPES OF FIBRE
AND THEIR
BENEFITS
There are two types of
dietary fibre—soluble and
insoluble. While insoluble
fibre helps with general
digestion, soluble fibre
particularly helps regulate
blood glucose levels. Samaddar
explains, “Soluble fibres dissolve
in water and form a gel-like
substance, which slows the rate of
absorption, increases insulin sensitivity,
and lowers blood glucose levels.”
Good sources of soluble fibre include
oats, legumes, psyllium husk, and apples. sugar levels.
While soluble fibre is particularly
beneficial for blood sugar management, a DRAWBACKS
balanced diet should include both soluble AND PRECAUTIONS
and insoluble fibres for good health. While this eating order is beneficial, it
is not without potential drawbacks. body will thank you for it.
PROTEIN: THE MEAL'S TIPS TO GET
YOUR
Samaddar cautions, “Excess fibre intake
HERO can bind with minerals like iron, zinc,
Protein should be the next focus,
followed by fibre. Protein, found in
and calcium, reducing their absorption.”
She recommends a balanced intake FOODS
IN ORDER
lentils, pulses, legumes, chicken, fish, of soluble and insoluble fibres—
and other meats, takes time to digest, typically 20-25g per day—and advises
providing a steady energy flow and against excessive fibre consumption,
helping curb post-meal cravings. particularly when eating calcium or iron-
A research paper published in the rich foods.
European Journal of Nutrition suggests
that while processed and unprocessed A BALANCED APPROACH Begin each meal with a
red meats and sugar-sweetened While the order of eating can be a small plate of fibre-rich salad
beverages can increase the risk of type 2 powerful tool in managing blood sugar of leafy greens, cucumber,
diabetes, whole grains, dairy products, levels, it is important to remember that turnip, carrots, radish
nuts, green leafy vegetables, and coffee overall diet quality, portion control, and
may reduce this risk. individual health needs should always Ensure your choice of vegetables for
be considered. By mindfully structuring fibre are non-starchy and let them
CARBOHYDRATES: THE our meals and focusing on a balanced occupy half of your plate at every
FINAL ACT fibre, protein, and carbohydrate intake, meal
Consuming carbohydrates helps we can work towards better blood sugar Aim for a rainbow of colours
maintain stable blood sugar levels and management and overall health. on your plate to maximise
prevents rapid spikes. Carbohydrates Remember, small changes in how we fibre intake
break down into simple sugars, enter the eat can significantly improve our health.
bloodstream, and cause insulin release. So, the next time you sit down for a meal, Plan your meals as this ensures
Eating them after fibre and protein consider not just what is on your plate you have and consume the right
ensures a more gradual increase in blood but the order in which you eat it. Your ingredients

E LLNESS
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CARE , THE POWER

OF PRESSING SPICE
COMMUNITY WISE
AND CODE PLAY

MEN’S HEALTH
I
nfertility—the inability to have a
baby—can cause mental stress and
bring relationships to the brink.
MEN, A GUIDE
Many societies place the onus of
conception on women: if a couple cannot
have babies, the woman must somehow
be responsible.
TO YOUR
However, that is far from the truth. A
2015 study published in the Journal of
Human Reproductive Sciences showed
that 40 to 50 per cent of infertility cases
REPRODUCTIVE
are linked to male fertility issues. These
cases are growing too, says Dr Sanjay
HEALTH
Prakash J, consultant microsurgical and
andrologist at the AINU (Asian Institute
of Nephrology and Urology), Chennai.
“Recent studies show a significant
decline in sperm and semen quality over
the past 40 years, both globally and in
India,” he says.
E xpert s ex p l a i n s p e r m h ealth and THE BAD
According to him, 45 per cent of
ways t o m a i nt a i n it infertile men fall under one of two
BY: A S I K BA N E RJ E E categories—those who have low sperm
count (oligospermia) or those whose
semen contains no sperm (azoospermia).
Poor sperm health can sometimes
point to overall health, explains Dr Hetal
Parekh, fertility specialist and head of
the Centre for Human Reproduction at
Dr LH Hiranandani Hospital in Mumbai.
For example, it could indicate the
presence of excessive reactive oxygen
species, which can negatively affect other
bodily functions.
It is also associated with diabetes,
obesity, and cardiac problems.
Occasionally, unhealthy sperm could
suggest hormonal imbalances, such as
thyroid dysfunction, she notes.
THE GOOD
Why sperm health? Simply put, healthy
sperm is necessary for successful
fertilisation, notes Dr Parekh.
That is not all. While good sperm
quality can directly affect fertility, it has
other palpable benefits—overall mental
and physical well-being and confidence
for the man, and better genetic health
for his offspring, says Dr Rohit Gutgutia,
medical director of Nova IVF Fertility,
Kolkata.
Besides, sperm production is tied to
testosterone levels, which reflect
balanced hormonal production, he
adds. As such, it is in a man’s interest to
focus on his sperm health. “While men
are initiative-taking about skincare and
fitness, it is time they give importance to
their sexual and reproductive health. Men
in the reproductive age group should get a
semen analysis done to understand where
their fertility stands,” Dr Gutgutia advises.
However, he has a word of caution.
While good sperm quality is a positive

MEN’S HEALTH
FACTORS THAT
DECREASE
SPERM QUALITY
TOBACCO SMOKING AND
EXCESSIVE ALCOHOL
CONSUMPTION
SEDENTARY LIFESTYLE,
sign, it does not mean that this factor in the case of 32-year-old Rahul (name LEADING TO OBESITY
alone guarantees one’s health. changed), a chef who faced fertility
issues due to prolonged exposure to
WHAT GIVES? heat from the cooking stove. His doctor
The list of factors that negatively advised him to limit his time in the
influence sperm health is long: a kitchen, which eventually helped him
sedentary lifestyle, smoking, alcohol father a child.
and drug abuse, obesity, sleep disorders, Ageing: Contrary to popular beliefs,
anabolic steroids, hormonal imbalance fertility declines after age 40, says Dr
and chronic health issues all contribute Parekh and ageing has a direct effect
to poor sperm health, according to on sperm health. “There is a decrease
Dr Prakash. in total sperm count and motility
The key is being aware of the issue and along with an increase in sperms with
acting on it. Men may end up developing abnormal morphology,” she says. DIABETES AND
poor sperm parameters if the issue is Sperm with poor DNA health can CARDIOVASCULAR ISSUES
ignored for long. reduce fertilisation rates and increase
Diet: As with many health issues, diet the risk of miscarriage. Men delaying
also plays a role here. Processed meats, childbearing for any reason must freeze
refined carbohydrates, fatty dairy their sperms for future use, she adds.
products, excess junk foods, aerated DNA damage in sperm cells caused by
beverages and non-aerated sweetened ageing can lead to genetic abnormalities
drinks can adversely affect sperm in offspring, adds Dr Gutgutia.
health, says Dr Sanjay Prakash. He Understanding your sperm health is a
recommends a Mediterranean diet with great starting point to address related
its high antioxidant content and anti- concerns. Improving it can benefit not
inflammatory properties. only your reproductive health but also
Stress: Long-term stress may disrupt your overall well-being.
the hormonal balance and negatively
influence sperm quality as it raises TIPS TO MAINTAIN GOOD
the level of cortisol, the body’s stress SPERM HEALTH
hormone, says Dr Gutgutia. Stress is Dr Parekh recommends the following EXCESSIVE USE OF SAUNA
often accompanied by unhealthy coping steps for optimal sperm health. AND STEAM
strategies such as drinking or smoking, • Maintain a healthy lifestyle with a
which worsen sperm health. balanced, nutritious diet,
Physical causes: High temperatures, regular exercise, and stay well-
such as those from saunas, steam rooms, hydrated.
or even tight underwear, have been • Manage stress and get six to eight
shown to affect sperm quality negatively. hours of sleep every night.
A 2022 meta-analysis, The Impact of High • Avoid smoking, excessive alcohol and
Ambient Temperature on Human Sperm recreational drugs.
Parameters, found that exposure to heat • Keep your weight in check.
can reduce semen volume, sperm count, • Manage conditions like diabetes.
concentration, motility, and morphology. • Prefer antioxidant-rich foods over
Occupational hazards also play a role, as packaged and fried options.

WOMEN’S HEALTH
ANXIETY,
THE MOTHER
OF
POST-BABY
BLUES
Two mu m s s h a re w i t h Hap p iest
He a lt h t he i r p o s t - ba by a n g u ishes and
how t h ey c o p e wi t h t hem
B Y : S WA T H Y R I Y E R
O
ne day in mid-2024, Eshani In the early days after
Gupta of Hyderabad stepped childbirth, Eshani faced
outdoors on what is now her inadequate lactation and
regular solo walk. The special used formula feeding on the
thing about it was that she had given paediatrician’s suggestion. Still,
birth to her first child just 10 days earlier. the baby’s weight dropped.
Three months on, the new mother has Eshani says that was the point
not stopped her 30 minutes of ‘me time’ when she felt the mother
walk, a habit she developed when her life anxiety in its full force. She says
took a tumble with the baby’s arrival. consulting a lactation expert
“No matter how prepared you think changed it to some extent.
you are for the baby to arrive, it is an However, “[Dealing
unexpected transition. Plus, your body with these issues]
is still healing after the delivery, making was stressful and
everything more challenging. I had demotivating for
perineal stitches and for a while, I was me as a new mother,”
physically incapable of even holding or she says.
lifting her,” she recalls. It was to shake off

WOMEN’S HEALTH
these neo-maternal headaches that Dr Kohli adds that if the anxiety

Eshani had started her half-an-hour walk is intense, persistent and disrupts
every day. Walks always do us good. their daily lives, they should get
Dr Tejinder Kaur, consultant professional help.
gynaecologist and obstetrician at
Motherhood Hospitals, Mohali, says it is LOW MOODS
normal for new mothers to experience The syndrome of ‘mother anxiety’ is
overwhelming concern and anxiety fairly new, says Dr Kaur. “Earlier, the
about their children’s well-being. focus was more on postpartum blues and
She says they have umpteen worries— postpartum depression.”
from deciphering the reason for the Dr Kohli points out that there is a
baby’s cries to ensuring the baby is correlation between mother anxiety and
feeding and sleeping well. postpartum depression or PPD. “While
“I think most couples will go through they are distinct conditions, they often
it; most mothers, even some fathers and overlap, and many new mothers can
other family members,” says Dr Kaur. experience both simultaneously.”
Some symptoms that can overlap
CAUSES AND SIGNS include fatigue, lack of sleep and
She adds that the prevalence of irritability.
‘mother anxiety’ has also risen due Eshani Gupta, a new mum from Hyderabad, “The drop in oestrogen and
to increased peer pressure and the swears by the benefits of her daily solo walks progesterone hormones [after
that give her some time with herself
influence of social media on being a childbirth] can [cause] both anxiety
‘perfect mother.’ and depression” in women, points
Dr Prerna Kohli, a Gurugram-based develop anxiety due to hormonal out Dr Kohli, highlighting the need
clinical psychologist and founder of changes, lack of sleep, societal for counselling and therapy for those
MindTribe.in, says mothers may, for expectations, pressure, and, most women battling depression.
instance, constantly worry about their importantly, lack of support.
child’s health and safety and themselves “The transition is not easy,” affirms TIME OFF IS VITAL
become persistently irritable and new mother Madhura B from Bengaluru. For new mothers, it is important to
restless. “The bodily changes, the sleeplessness, carve out some me-time and listen to
“They may also be overprotective, the additional responsibilities, they what their loved ones are saying, says
constantly check on the child, and could all take a toll on us. In addition to all Dr Kaur. “Make a strong, social network
have trouble falling or staying asleep. this is the mum anxiety—is the baby around you and trust them. Practise
They may often criticise themselves getting enough milk, is the baby pooping whatever relaxation techniques work for
for what they perceive as ‘parenting correctly, sleeping in the right position… you—listen to music, calm yourself
failures,’” Dr Kohli elaborates. There are a million things to worry about down, try breathing techniques, go out
She adds that a new mother may as a new mother.” for a walk etc.”
Madhura says one of the things that
helped her tide over the postpartum
anxiety was chanting.
“I was looking for new ways to tackle it.
Chanting mantras helped me. I had
started it during my pregnancy, but I
continue to chant,” she says.
Eshani stresses the importance of
communication for new mothers. “Be
open with your feelings, communicate
with the immediate members of your
support system that includes your
husband, parents and parents-in-law.
For new mothers, it They are there to help.”
Eshani says her daily solo walks give
is important to carve her some time with herself.
out some me-time and

“You should spend some time alone,
without any other family member and
listen to what their

without any responsibilities and worries
going through your mind,” she says.
loved ones are saying HELPFUL HABITS

If such regular physical activity can
— Dr Tejinder Kaur, improve the mood, there are other habits
consultant gynaecologist such as breathing exercises, practising
and obstetrician, mindfulness and meditation to help deal
Motherhood Hospitals, Mohali with intrusive, anxious thoughts. Dr Kohli
says, a new mother can also set realistic
parenting goals and join support groups
to connect with like-minded parents.

CARE
COMMUNITY
AND
CODE
US Surgeon General Dr Vivek Murthy
advocates for a holistic approach to health and
wellness in the social media and AI era
D
r Vivek Murthy stands out as
the United States’ first Indian-
American Surgeon-General, as
well as the first in that office
to make mental health an outspoken
priority.
At the Sri Jayadeva Institute of
Cardiovascular Sciences and Research
in Bengaluru, Dr Murthy addressed the
global mental health crisis, particularly
among youth, as artificial intelligence
reshapes our world.
In an interview with Varun Ramesh
Balan and Raghu Krishnan of
Happiest Health, he advocated for a
balanced, holistic approach to health
in the AI era, emphasising preventative
healthcare, community building,
responsible technology use, and
integrating diverse healthcare practices.
Edited excerpts
What are your thoughts on the

emergence of artificial
intelligence (AI) and its effect on
healthcare and society?
The explosion of AI is going to
bring a lot of benefits, but also
potentially a lot of risks. We have
to manage those risks. Part of that
involves creating safety guardrails
around AI, something policymakers
need to be engaged in. This is a lesson
we need to learn from the experience of
social media, where we did not create
those guardrails. Unfortunately, now
we're seeing a lot of mental health
harm that youth, in particular, are
experiencing.
When it comes to health, we know that
AI can help to improve many dimensions
UP CLOSE
Right now, there isn't enough an important factor in driving disease

and illness.
data that tells us social media is That's true for mental illness, [as well
as for] physical diseases like heart
safe for our children. Until that disease, dementia, and premature death.
changes, I would be Post-COVID, there has been a

surge in people seeking individual
concerned as a parent therapy. How effective is this
approach in addressing overall
community health?
of health: gathering information, How can we shift the focus from I think therapy for mental health is an
making diagnoses, identifying the best treatment to prevention? important part of the overall puzzle
treatment, and rapidly going through Much of our focus, unfortunately, has when it comes to making sure people can
medical literature. But we need to make been predominantly on treatment and not get help. There are other things we have
sure that misinformation doesn't become enough on prevention. That's been true to do as well, like focus on what the root
an issue proliferated or exacerbated by in medicine [and] in public policy. But causes of their struggles are.
AI. We saw during COVID-19 that this what we're realising now is that we can't But, right now, there's a lot of stigma
was already starting to happen. keep up with the demand in health care around not just talking about mental
My key advice is: if you're unsure because that lack of focus on prevention health, but around getting treatment,
whether something is true, don't has led to an explosion in obesity, heart and that includes therapy. That's why
share it. Because otherwise, you disease, diabetes, and mental illness. it's important for us to actually share
could inadvertently be sharing We have to change the paradigm here. the experiences of what it was like to go
misinformation. That doesn't mean that we don't do through therapy. The more people do
treatment. It means we've got to increase that, the more we can demystify it and
Do you see potential in integrating our focus on prevention. That means help people see that this is going to be a
traditional healing practices with getting to root causes. We know, for powerful tool for us if we're struggling
modern medicine? example, that what we eat, how much with our mental health.
I think there's a lot of wisdom that we sleep, our physical activity, how we
exists within traditional healing engage with technology, our relationships What's your advice for parents,
practices across cultures. Part of what with one another, these are powerful regarding children's use of social
we have to do is recognise there is value ingredients that fundamentally affect our media?
there. We study these traditions so that health. The more we can focus on how Managing social media is an incredible
we can understand where they're most we shape those elements of our lives, the strain on many parents. My primary
helpful, for whom they're most helpful, more we can prevent disease. advice is to delay children's use of social
and then implement them in evidence- media until they're older, 15 or 16 years
based ways. How important is building old at least. For my children, my wife and
I've been encouraged to see more community in addressing health I have decided to wait until at least age 16
centres for integrated medicine that are issues? and then reassess based on their maturity
trying to do just this. I think that gives I think building community has to be and the latest research on safety. Right
us the best chance of bringing together an essential cornerstone of building now, there isn't enough data that tells us
the best treatments, and the best health back better health. The disintegration of social media is safe for our children.
approaches to help people stay healthy community in many people's lives — the Until that changes, I would be concerned
and well. erosion of the social fabric — has been as a parent.
The Surgeon General’s tips for

regulating children’s social media use
TEEN SOCIAL UNPLUGGED DINING NIGHTLY DISCONNECT SLEEP PRIORITY
No social media till Implement device-free Charge all phones in a Prioritise good quality
age 15-16 mealtimes common area before and quantity of sleep for a
bedtime and return them powerful effect on physical
only in the morning and mental health

BOOK REVIEW
CIRCLE
indicators) and the overground
instrument readings - they almost
formed a Fibonacci sequence! She
blushed at the email headline which read
OF LIFE
"YOUR DATA LOOK BEAUTIFUL."
Surely there are internal clocks which,
unbeknownst to us, keep track. The
brain is a master timekeeper which
coordinates the mini clocks in various
parts of the body. Contrary to popular
impression, the clocks in the body
always want to coordinate their
functioning. But it is our foolishness
either at the individual level (overeating)
or at the societal level (air pollution) and
BY: CHANDRASEKHAR S several other mundane sins of action and
PHOTOGRAPH: GOUTHAM V inaction that throw the clocks
W
off balance. These imbalances
e have all manifest either as mental or a
heardabout physical sickness. The author
circadian claims that our internal
rhythms clocks have gone cuckoo.
and how they are In the preface, the author
all-pervasive, yet says references to living
invisible. There is an rhythms can be found
arcane ring about the in the Bible as well as in
term ‘circadian’ which ancient Greek and Chinese
makes it a conversation texts. Today’s renaissance
stopper. in circadian science is
Not this book, uncovering potent strategies
though. It explores the to recover lost rhythms and
fascinating universe leverage their power for a
of the sun in all its happier, healthier world.
glory and stops at the We might add that the
very edges of where practice of suryanamaskar
circadian science has (obeisance to the sun) and
taken us. priestly rituals such as
The author is a sandhyavandanam (prayers
freelance science to mother nature) have
journalist who existed since the Vedic times.
writes well with an The International Yoga
undercurrent of Day is yet another
humour and humility recognition of ancient
not to mention wellness practices. Let us
curiosity. She subjected all admit that the COVID-19
herself to 10 days’ pandemic forced us to listen
stay underground in to our internal biological
a defunct Cold War- clock and not just the clock
era missile facility on the wall.
without the usual We need darker nights
markers of time or and brighter days. Artificial
colour. Her iPhone lighting messes up both.
and laptop screens Streetlights, car lights
were also blacked and neon lights flashing
out. She had sensors across tall buildings throw
taped to various body the entire ecosystem off
parts. Even if she went balance. Birds lose their
mad, she was told, it migratory direction and
would be for a day or climatic conditions worsen. We can
two -‘circadian’ meaning light up homes and offices with artificial
about a day or so. blue light.
Eventually, What we eat and when are also
mathematicians made important: For the blinding flash of blue
sense of the differences photons when we open the midnight
between the Zeitgeber fridge is more than enough to put us off
recordings she made balance for two weeks. We ignore our
(without external internal clocks at our peril.

MENTAL WELLNESS
THE POWER
OF PRESSING
PLAY
Your parents may not like hearing this,
but playing video games—in moderation—can
actually boost your mental well-being
BY: NAMRATA SINDWANI
P
icture this: as you step into your often creates a fictional universe, also
workplace and sit on that office called a “game world,” where players can
chair, you start feeling the explore and interact with characters,
stiffness in your shoulders. Tight environments, and storylines that exist
deadlines, meetings, inadequate work entirely within the imagination of the
environment, and lack of autonomy keep game developers. For many gamers, the
you down. ability to feel deeply within these virtual
As twilight settles, the last of your daily realms is a hallmark of a genuinely great
obligations are finally complete, and game.
you retreat to your haven. Your dimly lit The benefits are not just for your
room welcomes you. LED panels light up mental well-being but your financial
the back of your computer table with soft well-being too. Siddh Chandrana, 24,
hues falling on the wall. You sit on your an e-sport athlete from Mumbai who
ergonomic chair, reach for your noise- represented India in the 2021 FIFAe
cancellation headphones, and boot up Nations series, found that gaming
your favourite game. Slowly, all the built- opened new opportunities when health
up stress melts away and transforms into issues prevented him from pursuing a
excitement. career in traditional sports. “Gaming
Your business card might read analyst, allowed me to stay connected to my
writer, banker or company founder, passion for football,” Chandrana says,
but when you are also a gamer, you look “and it has become a full-time career
forward to your favourite part of the day path.”
– the pure joy of pressing play.
In a world where stress and anxiety THE SCIENCE BEHIND THE
seem ever-present, video games, when BENEFITS
enjoyed in moderation, are emerging as Video games are perceived as
an unexpected ally for mental well-being. entertainment, ‘to have fun’. Still, the
evolution of the gaming industry has
MEDIUM OF SELF- ignited several discussions about the
EXPRESSION benefits of playing video games that go
For Ashutosh Kumar Maskara, 26, beyond having fun.
founder of Digital Synergy 360 in Dr Anamika Sahu, clinical psychologist
Kolkata, gaming is a crucial outlet for and assistant professor at the National
work-related stress. “I play Valorant Institute of Mental Health and
or Counter-Strike when I'm feeling Neurosciences (NIMHANS), Bengaluru,
particularly frustrated,” he explains. explains, “Gaming can serve as a form
“These games help me constructively of cognitive behavioural therapy,
channel my anger, rather than lashing distracting a person from negative
out at others.” thoughts and improving their overall
A video game may seem unidirectional mood. Certain games can enhance
but offers more than stress relief. It memory, critical thinking, and even

MENTAL WELLNESS
SCREEN TIME
GUIDELINES
by Dr Anamika Sahu, clinical
psychologist, NIMHANS
AGE HOURS/DAY
2 years and 0
younger
2 to 5 years <1
6 to 12 years <2
Teenagers 2
Adults 2-3

MENTAL WELLNESS
attention span in individuals light glasses to protect your

with ADHD (attention-deficit/ eyes, taking regular breaks,
hyperactivity disorder).” incorporating physical activity
A Japanese study published into your routine, maintaining
this year in Nature Human a consistent sleep schedule,
Behaviour also challenges the and balancing gaming
notion that video games harm with other pursuits and
mental well-being. Owning and responsibilities.
playing video game consoles, Avinash Kumar, a Bengaluru-
such as the Nintendo Switch based software engineer,
or PlayStation 5, significantly manages to imbibe his love for
improved mental well-being sport in his daily routine with
among Japanese participants video gaming in a balanced
aged 10 to 69. Gamers reported way. On weekdays, he plays for
higher life satisfaction levels about 30 minutes and around
than non-gamers, suggesting 1-2 hours over the weekends.
a positive correlation between This is only when all his other
gaming and overall happiness. work commitments are done
However, the study also found for the day. “Online gaming has
that although daily gaming become a modern version of
can reduce mental stress, the stress relief for me. It's a fun
benefits plateau after three Siddh Chandrana at the Mumbai Ciity Football Club training ground escape from the pressures of
hours. daily work.”
Furthermore, according to a Gaming, particularly over
2021 study published in the Journal of with others when playing in a group.” the weekends, becomes even more
Medical Internet Research, first-person Listening to others speak makes you enjoyable when he connects with
shooter, action, role-playing, stimulation, more conscious about using the correct friends for group sessions. “The
sports, and strategy-based games provide vocabulary and pronunciation. laughter and casual conversations
psychotherapeutic benefits. during gaming sessions recharges
Dr Sahu adds that video games FIND THE RIGHT BALANCE my energy, leaving me feeling more
strengthen gamers’ resilience by While the benefits of gaming are refreshed for the week ahead,” Kumar
teaching them that it is okay to fail numerous, it is crucial to maintain a explains.
and try again at the next level. Because healthy balance as you can get addicted All the gamers emphasise the
individuals are so busy at school or work, to it. importance of setting limits and
they establish their community online, Chandrana spends a significant caring for one’s physical and mental
which helps them overcome loneliness. amount of his day—10 hours—playing well-being.
“Sometimes a group of unknown people FIFA during tournaments. While it is From stress relief and emotional
might provide a cathartic release when significantly less on typical days, he catharsis to skill development and
you address general concerns that confesses that extended sitting has social connection, video games are
you are unwilling to disclose to your affected his body, causing back and a multifaceted tool for improving
immediate family or friends.” eyesight problems. quality of life. By approaching gaming
One skill Maskara learnt through “You must prioritise your health if you mindfully and maintaining a healthy
gaming is better communication skills. spend long hours gaming daily,” balance, players of all ages can reap
“I was never fluent in English. As I Chandrana emphasises. This includes the benefits while enjoying the
played several games requiring talking using ergonomic furniture to prevent immersive worlds and experiences
in English, I learnt how to communicate back and posture issues, wearing blue- that games provide.
Iconic video game facts

The first video game was Nintendo was initially Pac-Man's design was Mortal Kombat sparked so
called Tennis for Two founded in 1889 as a playing inspired by a pizza with a much controversy that it
and was created in 1958 card company. missing slice. led to the creation of the
by physicist William Entertainment Software
Higinbotham. Rating Board (ESRB).
Windell Oskay/CCBY 2.0

WORD WORKOUT
WORD WORKOUT BY: LITTA JACOB
ACROSS
4. Pulsates, like Romeo’s heart for Juliet (6) 15. Throw away (7)
6. Red planet aliens (8) 17. Land of the Trevi fountain (5)
7. Disconnect (6) 20. Explosive that is also used in making dyes and
photographic material (acr.) (3)
8. Street sign (4)
21. Handed over (4)
9. Metal in foil (3) 22. Angles such as 100 or 160 degrees (6)
11. Erstwhile dynasty of Rajasthan (5) 23. Ten keys on the right side of a keyboard (8)
12. Suffocate (7) 24. Grow, like the waist (6)
DOWN
1. __ of the bulge (6) 11. Insane (3)
2. Timekeeper of marathoners (9) 13. Jet stream from the sun (3)
3. Can be a political or social one (5)
14. Put up a front (7)
4. It happened in India on December 26, 2004 (7)
16. Mobile cooler (6)
5. Author Robert Ludlum’s action-thriller franchise (6)
10. City where Mercedes-Benz and Porsche are 18. Full of energy (6)
headquartered (9) 19. Mark of approval (5)

SLEEP
THE TOP 5
MOST WORKED
COUNTRIES
as per the International Labour
Organisation (ILO)
Countries % of workers
working more
than 49 hours
per week
Bhutan 61%
India 51%
Bangladesh 47%
Mauritania 46%
Congo 45%
THE TOLL OF
SLEEPLESS TOILMany working professionals are sleep deprived and health
experts fear that in the long term, it can hamper people’s productivity and
interpersonal relationships
BY: ASIK BANERJEE

SLEEP
recounts that on that day, “I woke up

with a severe headache and vomited
repeatedly even if I took a sip of water.
The medicine that the doctor prescribed
did not stop it and I was constantly
vomiting, so the doctor advised me to
get hospitalised.”
What was initially suspected to be
food poisoning or bad acid reflux was
later attributed to the erratic sleep
routine Mittal kept over a long period.
Life today is a fast-paced 24/7/365
hustle culture and very few people have
the luxury of a happily predictable
While
nine-to-five work schedule. Some have
rotational shifts till late at night while
ensuring
for some the tasks are only in the later
part of the day. The most overlooked
aspect in the daily rigmarole is sleep.
Over time, consistent lack of sleep leads adequate sleep
to deterioration of the individual’s gut
function and psychological health and is sometimes a
they in turn lead to lower productivity.
In July this year, chartered challenge for
accountant Anna Sebastian Perayil, 26,
working in a multinational firm in Pune me, I view it
passed away, and her mother wrote a
as a necessity
and make sure
letter to the CEO saying she died due
to a toxic culture and pressure at her
to get at least
daughter’s office. It also transpires that
the employee was sleep-deprived.
seven hours
Dr Vivek Anand Padegal, director of
pulmonology, Fortis Hospital,
of sleep every
Bengaluru, says, “Looking at the
lifestyles of today’s young professionals,
especially those in information
technology-related areas, the sleep
schedules are not exactly healthy. In
day.
shift work, there are travel and phone or —Dr Shafiq A M,
conference calls with people in different Co-Founder and CEO,
geographies. All this disrupts sleep Trilife Hospital, Bengaluru
patterns where people are not having a
regular sleep and wake-up time.” lead to further complications.”
He adds that though the immediate Dr Bhimani adds, “Due to cognitive
impact is less, chronic sleep deprivation decline there will be problems with
can lead to obesity, high blood pressure memory, concentration and focus,
and diabetes among other issues. and this will further lead to a decline
T
in creative thinking. This ultimately
here seems to be one common MENTAL WELLNESS influences professional performance
casualty as people with Long-term sleep deprivation and interpersonal relationships.”
aspirations push the pedal hard negatively affects the psychological Some of the common psychological
on their professional or life’s health of individuals and lowers their ill-effects of chronic sleep deprivation
journey: sleep. It extracts its price. productivity, say mental health experts. are irritability, mood swings, stress,
As was the case with Indore resident According to Dr Prashant Bhimani, a lack of concentration, disrupted
Kritarth Mittal, 25, who had an erratic senior consultant psychologist from memory, depression and anxiety. All
sleep routine even in his college days. Ahmedabad, eight out of 10 people who these will decrease productivity.
The situation got worse after he co- visit him for issues related to irritation
founded a start-up, Soshals, in the year and stress are in the age group of 20-40 GUT PROBLEMS
2023. “My sleep routine has been messy years. They habitually stay awake till For its effective functioning, our gut
since my college days. And it remains late in the night and are sleep-deprived. or the gastrointestinal tract needs the
the same even after I joined [the] As he puts it, “If an individual is not presence of healthy bacteria, which get
corporate [world,]“ says Mittal. getting adequate sleep, it can lead to disturbed due to lack of good sleep.
Mittal would be awake till late in the irritation and stress besides affecting Many individuals who develop
night, go to sleep in the early hours of cognitive skills. This will be in addition digestion problems try to deal with
the morning and wake up by 11 in the to a constant lethargic feeling. them through a change of dietary
morning. One day his body protested Sometimes, to deal with the situation, habits, hydration and physical activity
and he had to be hospitalised. He individuals take medications which can without realising that sleep deprivation

SLEEP
can be a potential contributing factor PUTTING SLEEP FIRST

to their problem. For innovator-entrepreneurs
Dr Veerendra Sandur, lead dreaming of building something from
consultant of medical scratch, putting their vision pieces
gastroenterology and hepatology, together and juggling multiple tasks all
Aster RV Hospital, Bengaluru, says, at once within limited resources, often
“Sleep duration has a significant takes a toll on their overall health.
impact on various bodily functions Aditya Sharma, co-founder and CEO
including digestion. Inadequate sleep of Affordplan, a healthcare-related
disrupts the balance of hormones, fintech based in Gurugram, admits
namely cortisol and melatonin that it is a challenge to find the
which regulate digestion. Sleep right balance while running a
deprivation slows down bowel start-up. “Often, the real struggle
movements and reduces lies in discovering the right mix. It
intestinal motility.” depends on many factors, including
Dr Sandur explains, “The gut circumstances, organisational
microbiome is altered by sleep structure and the leadership team.
deprivation due to which the Having co-founders [who are all
proportion of harmful bacteria aligned] also doesn’t guarantee
increases. This imbalance, a work-life balance.” He adds
known as dysbiosis, can that taking regular breaks and
impair digestion, reduce gut listening to the body is not just
motility and lead to increased important, but also essential.
inflammation in the gut.” Making sleep a priority is an
According to him, chronic effective tool for improving
sleep deprivation also disrupts professional productivity.
the gut-brain axis, which connects Dr Shafiq AM, co-founder
the central nervous system and CEO of Trilife Hospital,
with the digestive tract, further Bengaluru, says he
exacerbating the problem. consciously tries to ensure he
sleeps for at least seven hours to meet
CIRCADIAN RHYTHM his professional goals.
Circadian rhythm is our body’s He says, “In today’s medical
internal biological clock that ecosystem, it is easy to overlook the
regulates all important bodily importance of sleep. As a CEO doctor,
functions. An erratic sleep routine is a my long hours include complex
major cause of a disruption decisions that are both
in the circadian rhythm
that in turn has adverse My sleep routine has administrative and
medical in nature. While
effects on our health.
Dr Sandur says, “Shift been messy since my college ensuring adequate sleep is
sometimes a challenge for
workers have irregular days. And it remains the me, I view it as a necessity
same even after I joined the

sleep patterns that disrupt and make sure to get seven
their circadian rhythm. hours of sleep every day.”
The body goes out of sync
with the natural cues corporate world. Dr Shafiq conducts
programmes that help
for digestion, leading improve sleep hygiene.
to inconsistent bowel —Kritarth Mittal He adds, “These practices
movements. Over time, CEO and co-founder of a start-up, Indore not only contribute to
this disruption can our physical health but
cause chronic constipation, digestive that it is supposed to be on a 24-hour also enhance our mental clarity and
discomfort and lead to long-term rhythm” resilience. By taking care of ourselves,
gastrointestinal disorders, such as By keeping a consistent wake-up time we are better equipped to handle the
irritable bowel syndrome.” across the week, she says one can set an challenges and demands of our roles.”
anchor for the day, which entrains the After the health setback, young Mittal
RESTORING RHYTHM circadian rhythm and communicates to says he has made it a priority to get
In an email interaction with the brain, the time one should be getting adequate hours of sleep. “I follow the
Happiest Health, US-based sleep and up the following morning. doctor’s advice and try to sleep by
circadian health specialist Dr Sarah “Getting natural sunlight exposure 11 PM along with following a diet plan
Silverman elaborates on how to put within 30 minutes of waking up is also a and hitting the gym regularly.”
the circadian rhythm back on track. powerful way to regulate the circadian He also sees a new reason: “Most
She says, “It is recommended to focus rhythm. Light is a primary Zeitgeber or people in India come from very humble
on keeping a consistent wake-up time time giver, which tells the brain what beginnings, and we feel that it will be
every day of the week including non- time to perform its largest functions good [for our growth] if we work hard.
work days and weekends. The body like eating-fasting, resting-activity However, the most important thing is
doesn’t know the difference between and sleeping-waking,” Dr Silverman not to compromise on health — which
Monday through Friday, it only knows explains. can be sleep, food or leisure time.”

In association with
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INDIA
SLEEPING
?
ENOUGH
Scan the QR code

to fill in the survey
HAPPIEST HEALTH
SLEEP SURVEY 2024
©
The second survey on sleep by Happiest Health
will give insights on sleep patterns and habits of people
across the country. The survey highlights will be published in
our December 2024 issue with insights from our partner
on steps to improve sleep.
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DIGESTIVE HEALTH
SPICE
WISE
Spic e s a re t h e l i fe a n d fl avou r of Indian eating and nice on th e
pa l a t e , bu t g o e a sy on them to keep the g u t hap py
B Y : A N I R U D H VA S H I S H T ( P h D )
I
ndia has been the spice capital of the role in our health and well-being as well. renowned for their vibrant use of
world for at least 2,000 years. What is this complex relationship spices along with their numerous health
Traded akin to gold and silver and between consuming spices and our benefits. But one should also be aware
fought over bitterly, spices have gut health? that it can lead to complications in
played a pivotal role in the country’s The various Indian cuisines are the gut.
history, culture and cuisine, even "Many spices used by us have anti-
influencing its destiny in the last 500 inflammatory, antioxidant and
years. antimicrobial properties," says
Even beyond their culinary Dr Veerendra Sandur, lead
allure, spices have been consultant, medical
recognised for their gastroenterology and
medicinal properties. hepatology, at Aster RV
From ayurveda Hospital, Bengaluru.
to kitchen Spices enhance
‘pharmacies,’ the flavour of
spices play foods and
an integral can help
reduce our

DIGESTIVE HEALTH
intake of sugar and salt. This can Research also suggests that
particularly benefit people who spicy foods can modulate gut
are trying to manage their microbiota – the trillions of
weight or blood pressure. good microbes residing in
Some aromas also arouse our gut.
our appetite and draw us The compounds
to our food. Some are present in spices may
digestive and eaten interact with
after food, such as the gut bacteria
fennel (saunf) and and alter their
cardamom. composition.
However, the use But the exact
of excessive spices mechanism
in foods can lead behind these
to several health changes and
issues, especially long-term effects
related to the of spices on the
gut. Their effect gut microbiota
on health can are still under
vary depending investigation.
on individual
tolerance, the type of spice and the BEYOND THE GUT
quantity consumed.
Dr Sandur explains that some people UN-SPICING Eating spicy foods can also cause a
burning sensation in the mouth and
may be sensitive to a particular spice
while others might not. This variability,
IT lead to the formation of mouth ulcers or
cause skin irritations.
he says, is why spices must be used in Eating spicy food close to bedtime can
moderate amounts to avoid potential DRINK PLENTY OF WATER cause digestive discomfort such as acid
health issues. Water can soothe an irritated reflux and in turn interfere with sleep.
digestive system and prevent “To prevent these issues, the [addition
A BURNING ISSUE dehydration and] intake of spices should be reduced
Take the case of Shweta Aggarwal from gradually. One can also include milder
New Delhi. She learnt the lesson of spices such as cumin, coriander and
moderating spice intake the hard way turmeric, which do not irritate the gut
when her love for spicy street foods lining much,” Dr Sandur says.
upset her gut health.
"Initially, I had mild discomfort issues A BALANCING ART
in the stomach such as hyperacidity, Moderation, as always, is the key to
indigestion and a burning sensation," enjoying the goodness of spices safely.
Aggarwal recalls. Over time, her "For managing gut issues caused by
symptoms only worsened, causing her spices, we need to identify their trigger
frequent diarrhoea, heartburn and EAT PROBIOTICS since every home has a different
stomach pain. Probiotics promote gut health cooking style and the type of spice
and may benefit individuals with
On her family doctor’s advice, she digestive issues
used," says Shreya Shah, clinical
reduced her consumption of spicy foods, nutritionist and founder of Healthfuel,
especially those sold on street sides. Mumbai.
By sticking to home-cooked food with Shah explains that people suffering
moderate amounts of spices, Aggarwal from gastric conditions are usually
was able to manage her gut issues and advised to consume a simple, home-
improve her overall well-being. cooked and bland diet with no or
Spicy food can trigger or exacerbate minimal spices – for instance, a pinch
several gut issues, including heartburn, of turmeric, cumin seeds or powder
acid reflux, gastroenteritis, irritable and salt. After following this for a while,
bowel syndrome (IBS) and inflammatory they can reintroduce one spice at a time
bowel disease (IBD). The primary culprit to identify the trigger.
is capsaicin, the compound present in CONSULT A DOCTOR “Generally, we ask those with
bell peppers and chillies that gives spicy For persistent gut issues, seek stomach ulcer, heartburn or acidity to
foods their heat. “It is [also] responsible professional medical advice stop eating green chillies and capsicum
for the burning sensation in the gut,” due to their high capsaicin content,”
says Dr Sandur. says Shah.
Capsaicin binds to receptors in the Whether we love them or not, spices
gut, sending signals to the brain that cannot be ignored in our food and look
result in a burning sensation. It can set to rule cuisines for a long time to
stimulate acid production in the come. It is up to us eaters to either
stomach, leading to heartburn and acid benefit from or risk the effects of spices
reflux, and irritate the lining of the gut, by being mindful of how and how much
potentially leading to diarrhoea. we sprinkle them into our lives.

FUTURE OF HEALTH
THE
CURE
QUEST
With decades of HIV research
behind us, are we on the brink of a
breakthrough?
BY: NANDINI DAMODARAN
FUTURE OF HEALTH
T
imothy Ray Brown, an American individuals vulnerable to infections. 100 per cent protection from an
living in Berlin, became the first HIV is transmitted through bodily HIV infection for up to six months
person cured of HIV (human fluids, including blood, semen, vaginal through two annual injections. Some
immunodeficiency virus) after fluids, rectal fluids, and breast milk. experts view this as a breakthrough in
receiving two stem cell transplants for Common transmission methods include HIV research, with the potential for
leukaemia in 2006. His donor had a rare unprotected sex, sharing needles, and affordable access in middle-and-lower-
genetic mutation, CCR5-delta-32, which mother-to-child transmission during income countries.
prevents HIV from entering T cells. childbirth or breastfeeding. However, experts like Prof Lewin
Following intensive chemotherapy and Since 2010, new HIV infections have emphasise the need for a definitive
radiotherapy to eliminate his cancerous declined due to increased awareness and solution. “Treatment is costly, has side
immune cells, Brown's new immune advancements in treatment options. effects, and is not universally accessible.
system became resistant to HIV. Antiretroviral therapy (ART) has If ART is stopped, the virus reemerges,
Remarkably, after his first transplant, transformed HIV management, allowing and this is why we need a cure.”
he stopped his HIV medication, and his many individuals to keep the virus
viral load did not return. Researchers dormant. For those who adhere to A FUTURE CURE?
tested his blood and other tissues, their medication, the virus can become There is currently no lasting cure for
finding no trace of active HIV. Despite undetectable, significantly reducing HIV, but scientists are hopeful that it
the challenges he faced, Brown lived transmission risk. This concept, known may become available in the future.
for 14 years post-transplant without as U=U (undetectable = untransmissible), The management of HIV has improved
any signs of HIV. Sadly, he passed away enhances the effectiveness of prevention significantly with the introduction of
in September 2020 at the age of 54 methods like condoms and microbicidal long acting antiretrovirals, reducing the
due to the leukaemia that had initially vaginal rings. need for taking a daily pill. However,
prompted his treatment. “HIV was previously a death sentence. while these advancements enable
Since Brown's case, six other Now, with antiviral treatment, the life people to live longer, they can also lead
individuals have achieved similar expectancy of people living with HIV is to long-term complications, including
permanent remission from HIV after normal, provided they take treatment neurological issues and dementia.
stem cell transplants, with the latest every day,” says Prof Lewin. “There are many things being tried but
known as the "second Berlin patient", Preventative treatments such as pre- I think the most promising approaches
announced this year. However, this path exposure prophylaxis (PrEP) have also involve immunotherapy which means
to a "cure" is not easily replicable. been helpful for people at high risk of manipulating the immune system so it
Prof Sharon Lewin, a leading infectious HIV infection. can control HIV on its own or using gene
diseases expert, and director of The The PURPOSE-1 trial, conducted in therapy,” says Prof Lewin.
Peter Doherty Institute for Infection South Africa and Uganda, demonstrated Professor Rama Rao Amara, a Charles
and Immunity in Melbourne, Australia, that a new type of PrEP could offer Howard Candler Professor at Emory
emphasises that “a stem cell transplant
is not a cure for all people with HIV. It
is dangerous and carries a significant
risk of mortality.” These transplants are
typically performed in the context of
other serious medical conditions, such
as blood cancers.
While these cases offer valuable
insights into potential treatments, they
are not a feasible solution for the broader
population living with HIV.
Therefore, the race to find a functional
cure—one that allows individuals to
Back in 1985,
manage the condition without daily
medication—is ongoing.
According to a report from UNAIDS,
the United Nations agency leading I never imagined
the global effort to end acquired
immunodeficiency syndrome (AIDS) as that patients I would
a public health threat by 2030, there are
currently 3.99 crore people living with diagnose in 1991
AIDS globally, and over 13 lakh new HIV
infections were recorded in 2023. These would still be alive and
figures highlight the urgent threat that
HIV continues to pose.
thriving today
—Dr Ishwar Gilada
NOT A DEATH SENTENCE HIV specialist, Unison Medicare
HIV is a virus that attacks the body's and Research Centre
immune system, specifically targeting
CD4 cells (T cells) that help fight
infections. If untreated, HIV can progress
to AIDS, a condition where the immune
system is severely weakened, leaving

FUTURE OF HEALTH
University School of Medicine’s to mutate complicates efforts to develop

Department of Microbiology and
Immunology, says, “Long-term use of “The scientific a vaccine or a cure.
community must HOPE FOR THE FUTURE

C
antiretroviral therapy (ART) can raise

concerns about cognitive decline and Dr Ishwar Gilada has witnessed a M
other complications over time.” This continue to work significant evolution in the battle against Y
underscores the importance of

finding effective preventive tools to hard to find a cure, the virus since he raised the alarm about
AIDS in 1985 and established the country’s CM
fight the virus.

Professor Rao is actively working on
but unfortunately, first AIDS clinic at Mumbai's JJ Hospital.
Now serving as the president of the
MY
developing a HIV vaccine. “We focus on we don’t know if AIDS Society of India, Dr Gilada CY
two types of vaccines: preventive vaccines, emphasises the importance of accessible

which are administered before exposure this will ever be and affordable HIV treatment through
CMY
to the virus, and therapeutic vaccines for

achieved nor when 750 government ART centres and private K
those already infected,” he explains. options.

Therapeutic vaccines could be helpful
in strengthening the natural immune
this will happen” “Back in 1985, I never imagined
that patients I would diagnose in 1991
response to HIV through the production - Prof Sharon Lewin, leading would still be alive and thriving today,”
of broadly neutralising antibodies infectious diseases expert, Dr Gilada reflects, noting the progress
(bNAbs). These antibodies can target Director of The Peter Doherty made in controlling HIV in India.
multiple strains of HIV. Institute for Infection and Despite these advancements, he
For countries like Africa and India, a Immunity, Australia stresses the need for further research,
preventative vaccine can be a widely particularly into the elite controllers—
accepted solution, as there can be individuals who maintain undetectable
significant challenges in administering viral loads for at least 12 months without
PrEP, says Rao. “It’s difficult to ensure in the quest for a comprehensive ART. He urges for studies to uncover
everyone has access to these preventive cure. Ongoing efforts reflect hope and the mechanisms behind this unique
measures, particularly in resource- determination within the scientific immune response, suggesting that
limited settings.” community, but the journey to find a understanding these individuals could
Another exciting approach involves gene widely applicable treatment is still in its lead to breakthroughs in treatment.
therapy, which targets HIV’s entry point early stages Dr Gilada remains optimistic about a
into T cells. HIV typically enters T cells “The scientific community must future cure, saying, “I hope that one day
through the CCR5 receptor, a protein that continue to work hard to find a cure, there will be a cure, and I believe that day
plays a role in the body’s immune system but unfortunately we don’t know if this is not far off.” He mentions the advances
Some research focuses on editing the will ever be achieved nor when this will in broadly neutralising antibodies and
CCR5 gene to make T cells resistant to HIV happen,” Prof Lewin admits. gene therapy as promising avenues for
infection. Techniques like CRISPR-Cas9 HIV can hide in latent reservoirs research. However, he insists that any
can potentially modify the CCR5 gene, within the body, such as in the lymph potential cure must be affordable and
preventing HIV from entering these cells. nodes and other tissues, making it accessible to all.
difficult for treatments to completely As the scientific community continues
ONGOING CHALLENGES eradicate the virus. The virus also its efforts towards a cure, for now, the
Despite significant advances in HIV evolves rapidly, which can outpace the focus remains on effectively
research, numerous challenges remain immune system's response. This ability managing HIV.

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NEUROLOGY
THROUGH
THE BRAIN’S
LOOKING GLASS
An interplay of perception, emotion, and
cognition enables us to understand the world
BY: S E ET H A L A KS H M I V E N U
E
ach organ of our body has specific distinguished professor of psychology own. “We become aware of our
physical functions to do. The and neurology, founder and co-director surroundings via sensory processing
brain, considered the master of the Center for Mind and Brain at leading to perception,” Dr Mangun says.
organ, helps us understand the University of California, Davis, To perceive the world, the brain works
the world around us. It perceives for us USA, explains it. “Perception helps us in synergy with the sense organs, relying
our surroundings, makes us respond understand what is out there, emotion on them for external information. The
emotionally, nurses ambitions and much helps us understand its meaning to us, decoding process in the brain makes the
more. It shapes our personality. and cognition permits us to use this information meaningful. “The decoding
Remember the times when we did not information to make plans and execute starts first in the sensory receptors in the
communicate with people around us, yet actions for survival.” eyes, ears, skin and nose that convert the
we intuitively read their gestures? We Perception, emotion and cognition are physical signals [light, sound, vibration/
grasp our surroundings and make sense higher levels of brain activity. They are touch and smell] from the environment
of things around us. intangible and abstract tools, which into neural signals,” explains Dr Mangun.
How do these subtle processes happen? scientists are not yet able to trace in the Meaningful translation of those signals
Science shows that the brain's intricate brain. However, these activities enable us takes place in a hierarchical organisation
interplay of perception, emotion and to live and impart individuality. of brain structures and regions, each
cognitive processes enables us to figure extracting specific information and
out the world. READING THE WORLD passing it along to the next stage, he
This is how Dr George R Mangun, The brain cannot read the world on its adds.Dr Aniruddh Thekkatte Jagannath,

NEUROLOGY
THINKING SPACES breaks down multiple aspects of the

To understand cognition, we can signal (e.g., colour, light intensity,
divide the body into three levels: The motion) and analyses them in partially
brain, the rest of the body and a non- specialised circuits. It then reassembles
physical or non-tangible space between the information to understand what we
the two. The body gathers information see. The data is compared with already
from the surroundings, and the brain existing information or memories,
processes it. which our brains have accumulated
However, understanding what is through experience and exposure
happening in the surroundings is not throughout development from infants
straightforward. It happens in levels. to adults. The memory reservoir stored
At the base comes the body, which, in different brain regions enables us to
through the sense make predictions.
organs, gathers What happens
information from when we encounter
the milieu and sends the unfamiliar or the
it to the brain. In unexpected? It is then
the brain, each that actual thinking
piece of information and learning begin.
is processed and
segregated. FEELING THE
For example, while REAL
listening to a song, Another necessary
the brain’s regions means of deciphering
process lyrics, the the world is through
tune, the rhythm emotions. “I feel
and the singer’s voice emotions are the
separately. But to gateway of the body,”
understand the song
and its emotion, the We become says Dr Bekkering.
Without emotions,
brain has to connect
the processed
aware of our our bodies are like
machines that can do
information and surroundings many things but fail
via sensory
create a mental image to nurture a bond. We
as with a jigsaw see the world through
processing
puzzle. a lens of emotions,
Similarly, other sometimes happiness,
leading to
mental activities grief, anger and
such as analysis, neutrality.
reasoning, thinking,
visualisation, etc,
are generated in the
perception Our experiences
and exposure since
childhood, along
imaginary space —Dr George R Mangun with our cultural and
between the body and founder and co-director social conditionings,
brain; and they make of the Center for Mind and influence these
us behave in specific Brain, UC, Davis, USA shades. After
ways. conversing with
“Cognition is someone for a while,
consultant in neurosurgery, Aster RV actually not for real,” says Dr Harold we categorise them as introverted
Hospital, Bengaluru, explains with an Bekkering, professor of socio-cognitive or extroverted, or attribute specific
example. When we see an object, the neuroscience, Donders Institute characteristics to them, which helps us
eye acts as a camera, from where light for Brain, Cognition and Behaviour, understand and vibe with them.
reaches the retina — a film where images Arnhem-Nijmegen Region, the We also decipher others through
are captured. In the retina, light is Netherlands. The term only describes ourselves. The ability to do this comes
converted into electrical signals, which the interaction between the brain and from our awareness; through our
are transmitted to the brain through behaviour, he adds. experiences and emotions. When we
the optic nerve initially to the primary Dr Jagannath adds, “[Interestingly] are not exposed to certain experiences
cortex. The brain analyses all other cognition is an essential part of or feelings, we cannot understand
signals similarly. consciousness, but it also includes others, nor will we take the time to
Dr Mangun says the brain then attention and alertness. First comes understand their situation.
reassembles that information to create attention, then [come] alertness and Because perception of the world
our perception of the sensory input. cognition.” involves many neurons, neuronal
He says that neurons in the brain map circuits and neural systems in the
our body through sensory systems. DAILY PATTERNS brain and the nervous system, damage
Therefore, in a very real way, we define “We look at the world in a predictive to any part may distort information
the border between ourselves and the manner,” says Dr Bekkering. Through processing, leading to a different kind
things around us. various stages of analysis, the brain of perception, says Dr Mangun.

SKINCARE
SKINIMALISM
LESS IS
MOREDrop that 10-step skin-care routine and achieve
better results with fewer products
BY: BINA THAKUR
R
emember when your bathroom promotes a minimal approach using skincare with minimal effort.
counter looked like a beauty multi-functional products that treat, Gurmeet Kaur, 41, from Kolkata, once
product overload, with serums, nourish, and protect the skin. an avid makeup lover, was overwhelmed
toners and creams galore? Well, Dr Meghna Mour, the founder of with the demands of work, children
it is time to say goodbye to that extensive Skuccii Supercliniq in Mumbai, says, and household chores. “I did not have
skincare routine. Enter skinimalism, “Instead of layering countless serums, time for my multi-step skincare routine
the latest buzz in the beauty world that creams and oils, this new trend relies anymore, and my skin suffered,” she says.
is all about keeping it simple, real, and on powerful ingredients to deliver what But then she chanced upon the concept
effective. your skin truly needs.” of skinimalism on social media, and
things changed. “I simplified my routine
WHAT IS BARE MINIMUM and now my skin looks better than ever.
SKINIMALISM? Skinimalism can benefit everyone, Plus, it is so easy to manage.”
It is the art of simplifying your especially those burdened by complex Her initial experience with the trend
skincare routine to just a few essential skincare routines. It is for those with was not entirely smooth. “At first, I
steps without sacrificing results. It busy schedules or seeking effective struggled to see the results I wanted.
SKINCARE
Switching to fewer products left me Bengaluru, notes, “For dry skin, rich,
unsure about which ones would moisturising products work best, while
really work for my skin. It was oily or acne-prone skin responds well to
a bit frustrating,” she admits. lightweight formulas that help balance
However, through trial and error, oil production. For sensitive skin, fewer
she eventually discovered the right products reduce the risk of irritation,
combination. “Once I figured out offering a soothing approach.”
what suited my skin, it started to show
real improvement. Now, the routine is WHAT ABOUR AGEING?
not only effective but also According to experts, a
easy to manage.” minimalistic skincare routine
People with sensitive skin that focuses on ingredients
can also benefit from following like retinoids, antioxidants and
this technique. Fewer products and peptides could help stimulate
less layering often mean a lower risk collagen production, protect against
of irritation, making this approach a environmental damage, and improve
gentle way to care for sensitive skin, say Hubli, has a suggestion for mild acne. overall skin texture.
experts. “Using a salicylic acid face wash and a “Consistency is key in skinimalism,”
niacinamide serum at night can be highly adds Dr Mour. “A streamlined routine
FOR SKIN ISSUES effective. However, if the acne is more with potent anti-ageing ingredients can
A minimal skincare routine is not just severe or painful, this routine might not lead to long-lasting youthful results.”
for those with naturally clear skin. It can be sufficient.”
also be customised to target specific skin Dr Jeevannavar suggests using THE SWITCH
issues. sunscreen consistently to combat dark Switching from an elaborate routine to
Dr Mour says that using carefully spots or hyperpigmentation. “Using a a minimalist one can feel liberating,
chosen products can help with issues sunscreen with at least SPF 30 every four but it is essential to make the transition
like acne, hyperpigmentation and hours is crucial,” he adds. “A vitamin gradually.
dryness. “For instance, a serum C serum at night can also help, and for “It is important to simplify your
that hydrates while tackling dark those with thicker skin, an AHA [alpha routine by picking quality products that
spots or a gentle cleanser with anti- hydroxy acid] may be needed.” do multiple things for your skin, like
inflammatory properties can address a moisturiser with SPF or a hydrating
multiple concerns at once. Skinimalism ALL SKIN TYPES anti-ageing serum,” advises Dr Furtado.
is all about selecting high-quality, Skinimalism works with all skin types, “Slowly eliminate products that are
multitasking products for maximum whether dry, oily, combination or redundant or less effective and give your
benefits,” she explains. sensitive. Dr Shireen Furtado, senior skin time to adjust.”
Dr Ranjan Jeevannavar, dermatologist consultant in medical and cosmetic First, review your current products
at Jeevannavar Skin Care Clinic in dermatology at Aster CMI Hospital, and identify which ingredients truly
benefit your skin, she explains. “From
there, simplify your routine by choosing
high-quality, multi-functional products.”
She emphasises that you also need to
gradually phase out less effective or
redundant products, giving your skin
time to adjust. “Monitor how your skin
reacts during the transition, as it takes
time to strike the right balance. And do
not forget to maintain basic habits like
cleansing and moisturising, which are
essential for healthy skin.”
It is important to
If your skin reacts positively to the
change, you have likely found a routine
simplify your routine

that works for you.
IN A NUTSHELL
by picking quality Simplicity turns out to be this
products that do method’s biggest USP. Fewer products

mean less time spent on your routine,
multiple things for less money spent on skincare, and less

confusion about which products to use
your skin and when. Additionally, this approach
is eco-friendly, reducing the clutter of
— Dr Shireen Furtado, unused products.
senior consultant in medical Finding the perfect combination of
and cosmetic dermatology at products that works for you may
Aster CMI Hospital, Bengaluru take some trial, and consulting
a dermatologist for personalised
recommendations can be helpful.

WEB-SIGHT
SIMPLE TIPS FOR

GOOD HEALTH
S c a n a nd re a d s t o r ies from ou r website and act
o n you r well- being
New study finds

massive biomolecular
shift in the 40s and 60s
Help babies nod off

with a relaxing
bedtime foot massage
Bitter gourd for

diabetes management:
Busting the myth

WEB-SIGHT
Rucking:
Strength training
while walking
Tired of being tired?
New blood-based
biomarkers could
finally crack the
mystery of chronic
fatigue syndrome
Fad or fact: Flax seeds

decrease testosterone
levels in men
Brittle reality: Rise of

osteoporosis in men
To complete
health puzzle,
every bit counts
CROSSWORD ANSWER KEY

ACROSS
• 4. THROBS • 11. MEWAR • 21. GAVE
• 6. MARTIANS • 12. SMOTHER • 22. OBTUSE
• 7. UNPLUG • 15. DISCARD • 23. NUMERALS
• 8. STOP • 17. ITALY • 24. EXPAND
• 9. TIN • 20. TNT
DOWN
• 1. BATTLE • 5. BOURNE • 14. PRETEND
• 2. STOPWATCH • 10. STUTTGART • 16. ICEBOX
• 3. PARTY • 11. MAD • 18. LIVELY
• 4. TSUNAMI • 13. RAY • 19. STAMP

RECIPES
A TANGY
TWOSOME
Here a re t wo t a ng y, h e a l thfu l tw ists to temp t the taste bu ds
B Y : A R AT H I S
Avocado and
chickpea chaat
Serves: 2 INGREDIENTS
• 1 avocado - diced
• 1 onion - thinly sliced
• 1 cup cooked chickpeas (kabuli chana)
NUTRITIONAL VALUE • ½ cup cherry tomatoes
Calorie: 815 Kcal • 1 cup yoghurt
Protein: 29.2g
• ½ tsp honey
Fat: 34.4g
Carb: 106.9g • Salt to taste
• ½ tsp cumin ( jeera) powder
• 1 tsp chaat masala
• 1 tbsp lemon juice
• ½ cup pomegranate seeds
• ½ tsp red chilli powder
• Fresh mint and coriander
leaves – a fistful
METHOD
• In a bowl, take the diced avocado,
cooked chickpeas, sliced onions,
cherry tomatoes and lemon juice.
• Blend the dry spice powders (chaat
masala, red chilli powder and cumin
powder) and stir the mix into the
chickpea-avocado bowl.
• Take the yoghurt in a bowl and
whisk it well with honey and salt.
• Pour the yoghurt mix evenly on the
main ingredients in the first bowl,
gently combining all contents and
taking care not to mash them.
• Add pomegranate seeds, coriander
and mint leaves. If you like it spicy
and tangy, sprinkle some extra
chaat masala.
RECIPES
E
NA L VALU
ITIO
NUTR 6 80 K
ca l
Quinoa chaat
0.7g
i e: 2
C a lo r :
o t e in 8.9g
P r g
: 135.3
Fat
:
C a rb
Serves: 4
INGREDIENTS METHOD
• 2 cups quinoa, cooked • Take the cooked quinoa,
• ½ cup onions, finely chopped onions, raw mangoes,
• ¼ - ½ cup raw mangoes (in the tomatoes and cucumber in
offseason, unripe pineapple can do) a bowl and toss them well.
• ¼- ½ cup cucumber, finely chopped • Combine the whisked
• ½ cup chopped medium-sized curd, honey and the two
tomatoes purees (tamarind and
• 2-3 tbsp tamarind paste coriander-mint). Pour it
• 2 tbsp mint-coriander puree evenly over the quinoa-
• 1 tsp honey vegetable mix and toss
• 2-3 tbsp curd mixed with salt gently.
• A handful of sev (deep-fried, crisp
• Before serving, top it up
string hoppers made of gram
with coriander, mint leaves
flour or besan batter) or a similar
and a sev of your choice.
mixture of choice

THE
SKINCARE
ISSUE
DECEMBER
2024
YOUR SKIN'S YOUR
SECRET HORMONES,
LANGUAGE YOUR SKIN'S
STORY
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SKIN'S MICROSCOPIC
DEFENDERS
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28 When diabetes hurts

30 D-code the deficiency

38 Bring in the woofs

86 The cure quest

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E x pert s re s p o n d t o yo ur q u er ies related to health and welln e s s

DOES DRINKING COLD WATER HARM

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WILL THERE BE ANY CHANGES

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DAILY CALORIE CONTROL MAY OUTDOOR PLAY MAY REDUCE CHILDREN’S

AI IMPROVES BLOOD TEST FOR OVARIAN CANCER

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TINY MAGNETIC DISCS MAY REVOLUTIONISE DEEP BRAIN

RESEARCHERS REVIVE NEURON GROWTH IN AI-POWERED PROSTHETIC HANDS

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D r Jawali, keynote speaker at the

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Walk the talk

O vereating is a major risk to heart

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K arnataka’s Health and Family

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CARDIAC CARE PARTNER FOOD & LIFESTYLE PARTNER

TECHNOLOGY PARTNER FITNESS PARTNER FINANCIAL PARTNER

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ON HIS FUTURE PLANS