Autumn 2013

HEALTH &

HAPPINESS 4 You Inactivity is killing us

Sitting is the

new Smoking

Dangers of Shisha smoking Walking reduces the risk of breast cancer Aircraft noise linked to heart attack

Ginger controls high blood sugar How to be a positive thinker

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C O N T E N T S Autumn 2013, Issue 11 5 - Food addiction

6 - Meditation and your genes

7 - Insufficient sleep - a public epidemic

8 - Computer eye strain

9 - Exercise to reduce arthritis

10 - Find out the sugar in your food

12 - Sugary drink and the risk of diabetes

13 - 5th Marlboro man dies due to smoking

14 - Healthe & Happiness in India

15 - Global 'tidal wave' of cancer

16 - Atul Kochchar's recepie

18 - Health & Happiness in Hounslow

How to get in touch

Editor: editor@ajivan.com Advertising enquiries: sales@ajivan.com Subscription enquiries: info@ajivan.com

Tel: 07850 374 595 Website: www.ajivan.com

HEALTH & HAPPINESS 4 YOU is a voluntary group dedicated to spreading the message of positive health and wellbeing. Disclaimer: The information available in this magazine is for general awareness only. It is NOT a substitute for the knowledge and judgment of qualified medical experts. We make no warranty as to the accuracy, reliability or completeness of this information. Should you have any medical condition, you are strongly advised to consult a qualified health care professional. Views expressed by our contributors are their own and we take no

responsibility for their views.

"Sitting is the new smoking"

This is the new health

mantra. It was coined by Anup

Kanodia, a physician and

researcher at the Centre for

Personalized Health Care at Ohio State University's

Wexner Medical Centre.

According to an Australian study published in

October 2012 in the British Journal of Sports

Medicine, every one hour of TV watching reduces a

person's life by 22 minutes, while every cigarette

shortens about 11 minutes of a smoker's life.

"The chair is out to kill us," says James Levine, an

endocrinologist at the Mayo Graduate School of

Medicine. Therefore, this issue focuses on walking.

It's simple. It costs no money and it's health benefits

are proven. It reduces the risk from breast cancer to

heart disease. The only thing it requires is the

determination. If you could find a friend to walk

along it is most enjoyable.

Vijay Rana

Editor, Health & Happiness 4 You

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Physical inactivity is killing us

Are you sitting a bit too comfortably? The facts show that physical inactivity is responsible for 17% of early deaths in the UK. In fact, what we’re looking at is an international epidemic. Physical inactivity causes 6% of deaths around the world, making it one of the top four global killers. Physical inactivity is the principle cause of a huge number of common health conditions including: • 10% of heart disease cases • 13% of type 2 diabetes cases • 18% of colon cancer cases • 17% of breast cancer cases. But that’s not all. Research reveals that being inactive: • increases your chances of developing cancer, heart disease or having a stroke by 25-30% • can take three to five years off your life. Being inactive puts a strain on the economy as well as health. Experts estimate it could be costing us in the UK up to £10 billion a year through sick days, health care costs and early deaths. If everyone in England got the message about being active it could prevent: • 36,815 people dying prematurely • 12,061 people going to hospital for emergency coronary heart disease treatment • 6,735 cases of breast cancer • 4,719 cases of colorectal cancer • 294,730 cases of diabetes.

Source: Walking Works - Summary Report by Ramblers and Macmillan Cancer Support 5 HEALTH & HAPPINESS 4 YOU

Photo by Gabi Helfert from Rotterdam

"Sitting is the

new smoking." Every one hour of TV watching reduces a person's life by 22 minutes, while every cigarette shortens about 11 minutes of a smoker's life.

"Sitting is the new smoking," says Anup Kanodia, a

physician and researcher at the Center for Personalized

Health Care at Ohio State University's Wexner Medical

Center. As evidence, he cites an Australian study

published in October 2012 in the British Journal of Sports

Medicine that compared the two pastimes. Every hour of

TV that people watch, presumably while sitting, cuts

about 22

minutes from

their life span,

the study's

authors

calculated. By

contrast, it's

estimated that

smokers

shorten their

lives by about

11 minutes per

cigarette.

"The chair is

out to kill us,"

says James

Levine, an

endocrinologist

at the Mayo

Graduate

School of Medicine. The human body was designed for

walking. But things have changed now. Scientists believe,

Americans now sit for more than half of their waking

hours. Sadly, the sitting position exerts forces on the body

that it's not built to accommodate. Our couch potatoes

today end up with a host of woes, including poor

circulation and assorted aches and pains.

We're not using much energy and burning many

calories when we're sitting still. Therefore, we are

accumulating extra pounds in our body. A person with a

desk job may burn 300 calories a day at work, says

Levine, but that same person might burn 2,300 calories a

day in a job that requires considerable physical effort.

Sitting at your desk for long hours can increase your

chances of getting a promotion — but also diabetes, heart

isease or even an early grave. A study published in the

journal Diabetologia in November 2012 analyzed the

results of 18 studies with a total of nearly 800,000

participants. When comparing people who spent the most

time sitting with those who spent the least time,

researchers found increases in the risks of diabetes

(112%), cardiovascular events (147%), death from

cardiovascular

causes (90%)

and death from

all causes

(49%).

How can this

happen? Sitting

has been shown

to suppress the

production of

an enzyme

called

lipoprotein

lipase, which is

essential for

turning bad

cholesterol into

good. Sitting

can also lead to

insulin

resistance and, therefore, trouble metabolizing sugar. So

prolonged sitting has a link to heart disease and diabetes.

Is there any way out? How can we cut down our sitting

hours? Levine has a treadmill at his desk that he strolls on

all day long. He made his own, but many models are

commercially available. Indeed, whole lines of furniture

have been developed to facilitate what experts call "active

sitting." There are simpler steps to take too — e.g., merely

increasing the number of steps you take during the day.

But can such small things really make a difference? A

study published last year in Diabetes Care showed you

can improve your glucose metabolism with a two-

minute walk every 20 minutes.

6 HEALTH & HAPPINESS 4 YOU

3,000 steps in 30 minutes 5 times a week

Moderate intensity walking means 100 steps per minute

The benefits of moderate physical

activity to general health and well-

being are well known. It is

recommended that people engage in

150 minutes per week of moderate

intensity physical activity,

equivalent to 30 minutes each day 5

times a week. Although pedometers

are widely used as a physical

activity monitoring tool, they are

unable to measure activity intensity.

Researchers have determined that

a rate of at least 100 steps per

minute achieves moderate intensity

activity. Therefore a simple

pedometer-based recommendation

of 3000 steps in 30 minutes can get

people started on a meaningful

exercise programme. The study is

published in the May 2009 issue of

the American Journal of Preventive

Medicine.

While being monitored for

oxygen uptake during walking on a

treadmill, 58 woman and 39 men

completed 4 6-minute sessions at

different treadmill speeds between

65 and 110 meters per minute. All

wore pedometers and their heart

rates were recorded. Participants

were monitored to determine

whether they had reached the

moderate-exercise level at a given

treadmill speed. From these data, the

researchers found that for men, step

counts associated with walking

were between 92 and 102 steps per

minute. For women, the range was

between 91 and 100 steps per

minute.

Although a main finding of this

study is that considerable error

exists when using pedometer step

counts, with only 50% of individuals

correctly classified as walking at

moderate intensity using step rate

alone.

Lead investigator Simon J.

Marshall, PhD, School of Exercise

and Nutritional Sciences, San Diego

State University, states, "We believe

that these data support a general

recommendation of walking at more

than 100 steps per minute on level

terrain to meet the minimum of the

moderate-intensity guideline.

Because health benefits can be

achieved with bouts of exercise

lasting at least 10 minutes, a useful

starting point is to try and

accumulate 1000 steps in 10

minutes, before building up to 3000

steps in 30 minutes. Individuals can

monitor their progress using a

simple pedometer and a wristwatch."

7 HEALTH & HAPPINES 4 YOU

Health & Happiness programmes at workplace increase productivity If you are an employer you need to introduce workplace health promotion programmes in your organisation. This can lead to significant increases in productivity -- and associated cost savings, reports a study in the October Journal of Occupational and Environmental Medicine. The researchers analyzed the productivity effects of a program in which wellness coaches provided telephone support to help employees address health problems or risks. The study used measures of lost work time including absenteeism as well as "presenteeism" -- time spent at work with reduced productivity. The programme led to a significant reductions in lost work time -- equivalent to about 10.3 hours in additional productive time per year. Savings averaged about $350 per participating employee, compared to similar workers who did not participate in the wellness programme. Effective health promotion programmes lead to savings in medical and

absenteeism costs.

Walking for an hour a day reduces the risk of breast cancer by 14 per cent Researchers from the American Cancer

Society have found that walking at least 7

hours per week is associated with a 14%

lower risk of developing breast cancer after

menopause.

The researchers looked at breast cancer

status and exercise levels in 73,615

postmenopausal women taking part in a

study begun by the American Cancer

Society in 1992. During the 17-year study,

4,760 of the women were diagnosed with

breast cancer. It was published early online

October 4, 2013 in Cancer Epidemiology,

Biomarkers, and Prevention.

Among the women who reported walking

as their only activity, those who walked at

least 7 hours per week had a 14% lower risk of

breast cancer compared to those who walked 3 or

fewer hours per week. The women walked at a

“moderate” pace – about 3 miles per hour. The most

active women – those who walked and did more

vigorous exercise – had a 25% lower risk of breast

cancer compared to the least active.

“Our results clearly support an association

between physical activity and postmenopausal breast

cancer, with more vigorous activity having a

stronger effect,” said Alpa Patel, PhD, leader of the

study and American Cancer Society strategic

director of Cancer Prevention Study-3. “Our

findings are particularly relevant, as people struggle

with conflicting information about how much

activity they need to stay healthy. Without any other

recreational physical activities, walking on average

of at least one hour per day was associated with a

modestly lower risk of breast cancer. More

strenuous and longer activities lowered the risk even

more.”

There are an estimated 570,000 people living with

breast cancer in the UK. Around 50,000 women and

400 men are diagnosed with breast cancer each year

and around 12,000 women and 80 men die from it.

Dr Hannah Bridges, senior information officer at

Breakthrough Breast Cancer, said: "Any activity that

raises your pulse reduces your risk - so regular brisk

walks are an easy and free way to get active."

Photo by Jan Giesen

Why good posture matters “Stand up straight.” That’s timeless advice we’ve probably all heard at one time or another. It’s worth heeding. Good posture is important to balance. By standing up straight, you centre your weight over your feet. Good posture also helps you maintain correct form while

exercising, which results in fewer injuries and greater gains. Good balance has many payoffs. Just walking across the floor or down the block requires good balance. So does rising from a chair, going up and down stairs, toting packages, and even turning to look behind you. Balance workouts address posture and balance problems with exercises that build strength where it counts and stretches that

loosen tight muscles. Quick posture checks in the mirror before and during balance exercises can help you get the most from your workout. Increasing core strength and flexibility can help you improve your posture noticeably in just a few weeks.

How to achieve good posture

- When sitting down, keep your chin parallel to the floor, your shoulders, hips, and knees at even heights, and your knees and feet pointing straight ahead. - Shoulders even (roll your shoulders up, back and down to help achieve this.) - Neutral spine (no flexing or arching to increase the curve in your lower back) - Arms at your sides with elbows straight and even - Abdominal muscles braced - Hips even - Knees even and pointing straight ahead - Body weight evenly distributed on both feet. Now ask yourself do you ever sit like this.

Let us know how Health & Happiness 4 You is helping you.The most inspiring story will be published in the next issue and will win this Nikon camera. write to: editor@ajivan.com

Ginger could control

high blood sugar Ginger could have the power

to help manage the high

levels of blood sugar

which create

complications for

long-term type 2

diabetes patients, a

University of

Sydney study

reports. The study

published in the

prestigious natural

product journal

Planta Medica,

revealed the potential

power of ginger to control

blood glucose by using muscle

cells.

Professor of pharmaceutical chemistry Basil

Roufogalis who led the research says ginger extracts

obtained from Australine grown Buderim Ginger

were able to increase the uptake of glucose into

muscle cells independently of insulin.

"The components responsible for the increase in

glucose were gingerols, the major components of

the ginger mass of roots or rhizome. The pharmacy

researchers extracted whole ginger rhizomes

obtained from Buderim Ginger and showed that one

fraction of the extract was the most effective in

reproducing the increase in glucose uptake by the

whole extract in muscle cells grown

in culture. In type 2 diabetic

patients, the capacity of

skeletal muscle to uptake

glucose is markedly

reduced. "It is hoped that

these promising results

for managing blood

glucose levels can be

examined further in

human clinical trials,"

said Professor

Roufogalis.

In many Indian homes it's

a common practice to have

finely chopped pieces of fresh

ginger on your dinner plate.

Ginger has been used for centuries in

Indian, Chinese and Arabic cuisine and medicine for

centuries to aid digestion, combat the common cold

and relieve pain.

Other medical uses of ginger include treatment of

bronchitis, heartburn, menstrual pain, nausea and

vomiting, upset stomach, diarrhoea and upper

respiratory tract infections (URTI).

Its powerful anti-inflammatory substances,

gingerols, make it an effective pain reliever and it is

commonly used to reduce pain and swelling in

patients with arthritis and those suffering from other

inflammation and muscle complaints.

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Lifestyle Improvement Plan Sign up and tell us how HNH4U is helping you to win this Nikon camera

Today many health conditions such as blood pressure, high cholesterol, heart disease, Type2 diabetes, and problems of mental health such as depression are mainly related to our unhealthy lifestyle. We can address these problems by improving our lifestyle. I promise to myself that by bringing the following changes in my lifestyle I can improve my health and wellbeing. Therefore, I will:

LOOK AFTER MY MIND

Keep smiling Deep breathe Be present where I am Train my brain through regular practice Observe, take notice and look around Keep learning new skills Notice the feelings such as anger, frustration and jealousy rising within me. Connect with family and friends Do something for others

LOOK AFTER MY BODY

Exercise at least 30 minutes a day or walk at least 5,000 steps a day Stand up and move around during TV breaks Not be a couch potato Not sit at one place for more than 30 minutes Keep moving within my office and house

LOOK AFTER MY DIET

Eat 5 pieces of fruits and vegetables Eat enough fibre - citrus fruits, oats, beans, lentils, wholegrain cereals Drink plenty of water Cut down on salt, sugar and saturated fats Limit alcohol and sugar-sweetened drinks - Colas and sugary fruit drinks Stop smoking immediately

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Lifestyle Improvement Plan

Today many health conditions such as blood pressure, high cholesterol, heart disease, Type2 diabetes, and problems of mental health such as depression are occurring due to our inappropriate and stressful lifestyle. We can address these problems by improving our daily lifestyle.

We are doing an impact study. Let us know what inspired you most in this magazine and what kind of change you intend to make in your lifestyle after reading the Health & Happiness 4 You. The most inspiring email will win this latest digital camera.

Once you have signed the LIP let us know by email. The best email will win a digital camera.

HEALTH & HAPPINESS 4 YOU

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Cell phone and salt RAISE blood

pressure; yoga can LOWER it

High blood pressure is considered the "silent killer". It

affects approximately one billion people worldwide,

including one in three adults in the United States. In

England 32 per cent of men and 29 per cent of women

have high blood pressure or are being treated for high

blood pressure. As many as 5 million people in the UK

are walking around, undiagnosed, with high blood

pressure.

In May 2013, during the 28th Annual Scientific

Meeting of the American Society of Hypertension (ASH)

in San Francisco more than 200 new studies were

presented about hypertension. Some of the major studies

suggested that mobile phone calls may cause a rise in

blood pressure; yoga may lower it; and despite the need to

cut back on sodium to lower blood pressure, hypertensive

individuals may have an increased desire for saltier foods.

Mobile phone calls acutely increase blood

pressure As of December 2012, 87% of American adults had a

mobile phone. According to a recent study from doctors

G. Crippa; D. Zabzuni; A. Cassi; and E. Bravi of

Guglielmo da Saliceto Hospital, talking on those mobile

phones causes a significant rise in blood pressure. During

a phone call, blood pressure readings jumped significantly

from 121/77 to 129/82.

Systolic blood pressure rise was less drastic in patients

who were used to participating in more than 30 phone

calls per day. While the reason behind this is not known,

Dr. Crippa speculates two possible reasons: "The patients

who were more accustomed to phone use were younger,

which could show that younger people are less prone to

be disturbed by telephone intrusions."

Higher salt preference in hypertensive

people A new study shows that hypertensive individuals

actually prefer more salt in their food than do

normotensive (people with normal blood pressure levels).

The study of 44 adults aged around 73 years was

conducted by a team at Sao Paolo University in Brazil.

Initially, participants were given three pieces of bread

with varying amounts of salt on each. In this tasting, 68%

of hypertensive and 31% of normotensive patients

preferred the bread with the highest concentration of salt.

Fifteen days later, the patients underwent an identical

taste test -- the only difference being that other seasonings

had been added to the salted bread. In that case, only 14%

of hypertensive and 0% of normotensive patients

preferred the bread with the highest salt content. Not only

did this show that hypertensive patients prefer a higher

salt content, but that, across the board, use of other

seasonings diminished the preference for salt.

Yoga can lower blood pressure A study on the effects of yoga on hypertension

concluded that yoga can significantly lower blood

pressure. The 24-week study, conducted by Debbie L.

Cohen, MD; Anne Bowler, BA and Raymond R.

Townsend, MD of the University of Pennsylvania,

showed that people who practiced yoga 2 - 3 times per

week saw their blood pressure decrease significantly: an

average of three points for both systolic and diastolic

blood pressure, from 133/80 to 130/77. Participants who

only followed a controlled diet - and did not practice yoga

- saw only a decrease of one point, from 134/83 to

132/82.

What is systolic and diastolic blood pressure Blood pressure is measured in ‘millimeters of mercury’ (mmHg) and is written as two numbers. For example, if your reading is 120/80mmHg, your blood pressure is ‘120 over 80’. Every blood pressure reading consists of two numbers or levels. They are shown as one number on top of the other. The first (or top) number is your systolic blood pressure. It is the highest level your blood pressure reaches when your heart beats. The second (or bottom) number is your diastolic blood pressure. It is the lowest level your blood pressure reaches as your heart relaxes between beats.

Some of the Toxins Inhaled When

Hookah Smoking

Acrylamide causes nervous system damage

Acrolein is an irritant to nose, throat and eyes

Benzene cause cancer like leukaemia

Carbon Monoxide causes fatigue, chest pain,

dizziness, and inhibits oxygen intake

Nepthalene could damage red blood cells

Shisha or Hookkah is as dangerous as smoking cigarettes Britain's leading heart charity British Heart Foundation

warned of the dangers of shisha smoking as new data

reveals a dramatic rise in the number of shisha bars across

the UK coupled with widespread unawareness of the harm

it can cause. The warning was issued on last No Smoking

Day in March this year. Shisha is also known as hookah,

hubble bubble and narghile.

Freedom of Information data from 133 local authorities

in major towns and cities across the UK showed the

number of shisha bars had rocketed by 210% since the

year the smoking ban came into force. The figures show

there were 179 known shisha bars in 2007 compared with

556 now.

But under the romance exotic waterpipes and heady

smells of fruity flavours lies a familiar killer - tobacco.

The BHF also found that most people were unaware that

during a typical hour-long shisha

session one can inhale the same

amount of smoke as from more than

100 tobacco cigarettes. A total of 84 per cent

of respondents thought it was 10 cigarettes or fewer.

Contrary to popular belief, shisha is

as dangerous as smoking cigarettes The BHF medical director, Dr Mike Knapton, said:

“Don’t be duped by the sweet smell and wholesome

sounding fruity flavours, if you use shisha you are a

smoker and that means you’re putting your health at risk.

It’s linked to the same serious and life-threatening

diseases as cigarettes and there are added risks because

you often smoke it for far longer than you would a

cigarette and you’re also exposed to toxins from the wood

or charcoal used to burn the tobacco.”

Like cigarettes Shisha smoking is linked to heart

disease, cancer, respiratory disease and problems during

pregnancy. Yet more than one in ten (13%) UK adults the

BHF surveyed thought there were no health harms from

using shisha, and just 43 per cent knew shisha could

contain tobacco.

The Freedom of Information data showed 53% of local

authorities have – or have had - a shisha bar since 2007,

while more than 40% have seen a rise in the number of

shisha bars since the smoking ban came into force.

In a new study at UC San Francisco, published in

Cancer Epidemiology, Biomarkers & Prevention, a

journal of the American Association for Cancer Research

found that Hookah smokers were exposed to higher levels

of carbon monoxide, especially hazardous to those with

heart or respiratory conditions, and to higher levels of

benzene, long associated with leukaemia risk.

UC San Francisco research chemist Peyton Jacob III,

said, “People want to know if it is a lesser health risk if

they switch from cigarettes to smoking a water pipe on a

daily basis,” Jacob said. “We found that water-pipe

smoking is not a safe alternative to cigarette smoking, nor

is it likely to be an effective harm-reduction strategy.”

Another UCSF tobacco researcher Neal Benowitz, said,

“If you are smoking from a hookah daily, you are likely to

be at increased risk for cancer.”

The UCSF study included eight men and five women,

all of whom had previous experience smoking cigarettes

and using water pipes. Benowitz and Jacob had the

volunteers smoke an average of three water pipe sessions

or 11 cigarettes per day. Levels of benzene doubled in the

urine of Hokkah smokers. Occupational exposure to

benzene has been shown to increase the risk of

developing leukemia.

Furthermore, the researchers measured carbon

monoxide in the breath over 24 hours and found levels 2.5

higher after water pipe use in comparison to cigarette

smoking. Hookah users are smoking more than just

tobacco. Jacob said, “In addition to delivering toxic

substances from the charcoal and tobacco, the heat causes

chemical reactions in the mixture which produce toxic

volatile organic compounds (VOCs) and polycyclic

aromatic hydrocarbons (PAHs). Some PAHs are highly

carcinogenic and can cause lung cancer.”

15 HEALTH & HAPPINESS 4 YOU

Sarosh Zaiwalla brings Health & Happiness 4 You

To improve memory, concentration, and mental sharpness

Exercise, Exercise, Exercise

Looking to stop frequent bouts of

forgetfulness? Exercise turns out to

be an excellent way to protect and

enhance brain health, according to

the May 2013 issue of the Harvard

Men's Health Watch.

"There's a lot you can do to

prevent cognitive decline, or slow it

down, or recover memory function

that you might feel you have lost,"

says Dr. John Ratey, associate

clinical professor of psychiatry at

Harvard Medical School.

One key strategy is regular,

moderately intense exercise. It helps

maintain healthy blood pressure and

weight, improves energy, lifts mood,

lowers stress and anxiety, and keeps

the heart healthy, all of which

contribute to brain health.

Exercise also stimulates brain

regions that are involved in memory

function to release a chemical called

brain-derived neurotrophic factor

(BDNF). BDNF rewires memory

circuits so they work better. "When

you

exercise

and

move

around,

you are

using

more

brain

cells,"

says Dr.

Ratey,

who is

also the

author of

Spark: The Revolutionary New

Science of Exercise and the Brain

(2008). "Using more brain cells turns

on genes to make more BDNF."

BDNF isn't available in a pill.

Only the brain can make it, and only

with regular exercise. That means 30

minutes of moderate-intensity

exercise, ideally five days a week.

The threshold for brain benefit seems

to be raising your heart rate to 70%

of maximum. For men, the

maximum heart rate is roughly 220

minus age.

Exercising once or twice a week

is just not going to do it. "It's

probably good for your body," Dr.

Ratey says, "but it won't get you

there in terms of the cognitive

benefits. You also have to continue

to do it to continue accruing the

benefits."

We would like to appreciate the

leading solicitor Sarosh Zaiwalla

who has enthusiastically supported

our campaign of Health &

Happiness 4 You by sponsoring a

substantial part of this publication.

Mr. Zaiwalla founded Zaiwalla

& Co. Solicitors in April 1982

with offices in Chancery Lane,

London. Zaiwalla & Co is an

export firm and over the years has

exported millions of pounds worth

of legal services.

Over the years Mr. Zaiwalla has been involved in over

1200 International Energy, Maritime and Construction

Arbitrations in London and worldwide either as a

solicitor, Counsel, party-appointed Arbitrator or Sole

Arbitrator. He has acted for many prestigious clients

including the President of India, the Government of the

People’s Republic of China (PRC) and the Iranian

Government.

In 1998, Mr. Zaiwalla was made a Freeman of the City

of London by the Lord Mayor of the City of London. He

was also a member of the

International Court of

Arbitration of the ICC, Paris,

from 1990 to 2002.

In October 2002, Mr.

Zaiwalla was honoured on

India’s Annual National Law

Day 2002 by the Indian Prime

Minister for his outstanding

contribution to the field of

International Arbitration Law. In

May 2004, he had the honour to

be personally asked by His Holiness the Dalai Lama to

facilitate a dialogue with the Government of People’s

Republic of China (PRC) with a view to finding a

peaceful resolution relating to Tibet.

In October of 2007, Mr. Zaiwalla was invited by the

United Nations Secretary General Mr. Ban Ki Moon for

an extensive one-to-one consultation on issues relating to

World Order. There have been over 97 judgments

reported in English reports where Mr. Zaiwalla has acted

for one of the parties. A judgment is only reported if it

involves a substantial development in law.

POSITIVE PSYCHOLOGY Mastering the process of happiness

A 2013 analysis of 39

studies totalling more than

6,000 participants and

published in the journal BMC

Public Health found that

positive psychology

interventions were indeed

effective in enhancing

psychological well-being and

reducing depression.

Happiness isn’t a state

of mind, but a process

that must be worked at

and approached

methodically. Applying

some of the principles of

Positive Psychology has

helped more than a few

women reach their full

potential without apology or

fear.

Studies show that greater levels of workplace happiness

can help both workers and businesses flourish—one

reason a number of Fortune 500 companies have, in

recent years, begun to adopt Positive Psychology as a

management tool to foster greater employee satisfaction

and productivity.

How to develop positive

attitude at workplace Peggy Drexler, Ph.D., a research psychologist, Assistant

Professor of Psychology at Weill Medical College of

Cornell University, suggest some ways to acquire

positive attitude to success.

Focus on what you’re good at. Too timid to speak up

in meetings? Unable to think quickly on your feet?

Instead of laser focusing on your faults, or even

improving your workplace weaknesses, incorporate into

every workday something at which you excel: managing

others, say, or writing compelling briefs. Similarly,

instead of obsessing over a goal you didn’t reach, move

on and focus your energy on current successes, and ones

soon to come.

Practice small steps. Establish more attainable goals.

While long-term goals that take a while to achieve are

important and valid, balance them with incremental goals

along the way. When such smaller goals are reached,

celebrate—marking even small achievements will help

boost energy levels and focus.

Find the positive in coworkers, and avoid the

negative. If you’re faced with a workplace bully,

incorporating positive psychology into your workday

doesn’t mean “trying harder” to make the boss like you.

Instead, avoid confrontation and instead try seeking out

positive mentors, colleagues, or others whose work you

admire.

Mentor. According to positive psychology, altruistic

behaviour can help create lasting happiness. Selfless acts

of mentoring can therefore benefit you as they benefits

others. External research confirms this: Studies have

shown that those who serve as mentors within their

workplace report greater job satisfaction and

commitment.

Express thanks. The ability to express gratitude and

appreciation is an important part of positive psychology

and can easily be put in place at work, showing thanks to

the co-worker who filled in while you were sick or the

one who praised your efforts in a group meeting.

Seligman notes in his research that people who say thanks

or express gratitude are generally happier people. “When

we test people one week later, a month later, three months

later, they are happier and less depressed.” Recognizing

others’ contributions to your success can also help enforce

positivity and respect among other coworkers.

17 HEALTH & HAPPINESS 4 YOU

Retirees should be masters of their own destiny, and actively manage

and plan their free time to ensure a happy and fulfilling retirement.

This is the advice of Wei-Ching Wang of the I-Shou

University in Taiwan, leader of a study published in

Springer’s journal Applied Research in Quality of Life.

The study found that the effective management of free

time has a far greater impact on a retiree’s quality of life

than the amount of time the person actually has available

for leisure activities.

Wang and his team studied the responses of 454

Taiwanese retirees to understand if there is a link between

their management of free time and their overall quality of

life. The retirees were asked about the goals they set, their

general attitude towards it and how they schedule and

manage it.

Free time refers to those periods when people are under

no obligation and can decide for themselves what to do. It

is usually spent in leisure pursuits in order to relax after

experiencing stress, or to improve one’s health.

Several previous studies have revealed that leisure time

is important for older people, and that it has a positive

influence on their quality of life, happiness and sense of

peace. Other studies have also shown that a lack of

planning can create problems such as boredom and an

unhealthy sedentary lifestyle.

Compared to studies that focus on the management of

work and study time, very little has so far been done on

how retirees manage their free time. The current study is

therefore of importance, especially in light of an

increasingly aging population worldwide due to increased

longevity and declining fertility rates.

The phenomena of aging, along with

an increasingly aging population and

longer life expectancy, implies that the

overall amount of spare time available

to people is increasing. In Taiwan, for instance, nearly 10 percent of its

population of 2.44 million people are retired.

“Quality of life is not affected as much by the amount of

free time that a retiree has, but on how effectively the

person manages this time on hand,” says Wang.

“Therefore it is important to educate people on how to use

their free time more effectively to improve quality of life.”

Wang therefore advises that governments, community

centres and service organizations should consider the

introduction of guidance programmes or leisure education

that teach people the management techniques that they

need to schedule their free time better and to make the

most of their retirement life.

19 HEALTH & HAPPINESS 4 YOU

Aircraft noise linked to stroke and heart disease People who live near airports

and suffer from loud aircraft

noise might face a higher risks

of stroke, heart and circulatory

disease. A study of 3.6 million

residents near Heathrow Airport

suggested the risks were 10-20%

higher in areas with the highest

levels of aircraft noise.

The study published in the

British Medical Journal suggests

a higher risk for both hospital

admissions and deaths from

stroke, heart and circulatory

disease for the 2% of the study -

about 70,000 people - who lived

where the aircraft noise was

loudest.

The lead author, Dr Anna Hansell, from Imperial

College London, said: "The exact role that noise

exposure may play in ill health is not well

established. However, it is plausible that it might be

contributing - for example, by raising blood pressure

or by disturbing people's sleep. There's a 'startle

reaction' to loud noise - if you're suddenly exposed to

it, the heart rate and blood pressure increases."

The study covered 12 London boroughs in the

centre and west of the capital - and nine council

districts beyond London, including Windsor and

Maidenhead, Slough and Wokingham, where aircraft

noise exceeds 50 decibels.

The authors say fewer people are now affected by

the highest levels of noise (above 63 decibels) -

despite more planes being in the skies - because of

changes in aircraft design and flight plans.

The researchers - from Imperial and also King's

College London - adjusted their work in an effort to

eliminate other factors that might have a relationship

with stroke and heart disease, such as deprivation,

South Asian ethnicity and smoking-related illness.

They stressed that the higher risk of illness related

to aircraft noise remained much less significant than

the risks from lifestyle factors - including smoking, a

lack of exercise or poor diet.

Heathrow Airport's director of sustainability, Matt

Gorman, said: "We are already taking significant

steps to tackle the issue of noise. We are charging

airlines more for noisier aircraft, offering insulation

and double glazing to local residents and are working

with noise campaigners to give people predictable

periods of respite from noise. Together these

measures have meant that the number of people

affected by noise has fallen by 90% since the 1970s,

despite the number of flights almost doubling."

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Atul Kochchar's Health & Happiness recipe

TAWA JHINGA Griddled Prawns

Tawa Jhinga or Jhinga Tawa Masala is a type of griddle cooking, which is carried out

on a flat iron disc. Tawa cooking is popularly known as TAK-A-TAK cooking northern

India and Pakistan. Serves: 4

Ingredients: 12 large head on prawns, cleaned

2 tbsp vegetable oil

1 tsp ajwain seeds

1 no green chilli, fine chopped

1 tsp grated ginger

1 medium onion, fine chopped

3 medium tomatoes, chopped

¼ tsp red chilli powder

1 tsp coriander powder

½ tsp turmeric powder

¼ tsp fenugreek leaf powder

¼ tsp garam masala

1 tbsp fine chopped coriander leaves

Mixed cress for garnish

Salt – optional

Method: Heat the oil in a pan, add ajwain (lovage family) seeds, when

seeds sizzle add the chopped onion and sauté until translucent.

Add ¾ of the chopped tomatoes and cook till tomatoes cooks to

saucy consistency. Add the cleaned prawns and sauté till they

curl up, then add the powdered spices and salt. Cook till prawns

are done and then add rest of the chopped tomatoes, fenugreek

powder and garam masala and sauté. Serve sprinkled with chopped coriander leaves and garnished with mixed cress.

Serve with Chapati.

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