This article is an in-depth, evidence based, exhaustive guide on Apple Cider Vinegar. If you’re in a hurry, you can skip to the relevant section by clicking below.
Here’s what we shall explore:

• History Of ACV
• What is ACV
• 10 ‘Real’ Benefits of ACV
• Possible Myths and Fallacies
• How to consume

History of ACV

Legend has it that Hippocrates, the greek father of medicine, treated many of his patients using Apple Cider Vinegar or ACV. He used this folk remedy to treat various conditions ranging from bad breath, sore throat, ulcers to even ‘fractures’.

The presence of ACV has also been traced back to Egyptian urns as old as 3000 BC! Greeks and Romans supposedly used ACV for flavouring food like salad dressings. It was also used to fend off certain diseases, as a body deodorant and a healing tonic.

Surprising uses for apple cider vinegar, huh?

But all of the above uses do not have sufficient evidence to support them. So let’s look at something more evidence based.

In the beginning there were…

Apples!

Apples were first grown in Egypt on the banks of the Nile River around 1300 BC. After this they spread throughout Africa and Europe. And then, through trade, to the rest of the world.

Until recently, apples were not widely used for eating—the ancients considered them too “sour”. Apples were instead used to make juice. They would be juiced and consumed immediately as they had a low shelf life.

But by 55BC, when the Romans arrived in England, apple juice was an old story. Apple Cider was now a popular drink with the masses. This can be found in the literature of the time.

So what is Cider?

Apple Cider is fermented apple juice. It’s an alcoholic beverage widely consumed in all of Europe and the USA.

Apple juice is left to ferment in barrels. The natural sugars in carbohydrates of fruits like apple get broken down by yeast and bacteria and turned into ethanol (alcohol).

Thus is born Apple Cider.

So what’s the difference between Apple Cider and Apple Cider Vinegar?

Apple Cider is an alcoholic beverage containing ethanol.When Apple Cider goes through a second round of fermentation, the ethanol gets converted into acetic acid, thus forming Apple Cider Vinegar.

Vinegar is an old fermentation process. The first traces of vinegar go back to almost 5000 BC in ancient Babylonia.

This indicates that the ancient cultures of Egypt, Babylon, Greece and Rome might have used ACV for its health benefits, antibacterial properties, preservative abilities…the list goes on.

Somewhere through the course of time, ACV was lost. And with it were lost the whole host of health benefits that it offers. But In recent times ACV has resurfaced and this ancient food is now being used for the many benefits it provides.

What is ACV?

As we have already established, ACV is formed when Apple Juice is fermented into Apple Cider, then fermented again to form ACV.

Let’s try to breakdown ACV further into its nutritional components.

Scientific evidence shows more or less negligible nutritional value of ACV. But that doesn’t mean it has no value at all.

ACV is diluted acetic acid. Acetic acid helps induce a higher absorption from the food consumed. This plays a significant role in its “magical” health benefits. Its capability to aid absorption is a gold mine on its own.

Like any other vinegar, ACV is approximately 5% acid. Therefore, drinking apple cider vinegar in large proportions can actually be harmful. All one needs is about a teaspoon of Apple Cider Vinegar to get all the benefits associated with it.

Now that we know the formation and constituents of ACV, let’s look at its health benefits. We will also debunk some myths which have been doing the rounds, so that you don’t harm yourself.

The Benefits of Apple Cider Vinegar

Anti-allergen

Allergies occur when a stimulant causes irritation to the system. Common colds, pollen and weather changes are examples of common stimulants. When this happens, the body produces histamine to combat the alien particles/sensations. The release of histamine helps but the effects of histamine on the body and the mind can hurt. Rashes, fever and swollen airways are too much to handle. In such a situation, a spoon of ACV with warm water may provide relief. ACV is a natural antihistamine which helps to slow down the production of histamines and quells the symptoms of allergy.

Arthritis Pain

Many on the internet claim that ACV cures arthritis—they’re mistaken. Arthritis is a condition which needs to be treated holistically and ACV can, at best, play its part by ‘aiding’ your pain relief efforts.

Calcium buildup in joints causes stiffness and pain. ACV contains potassium, which helps prevent this buildup. Accumulation of toxins is yet another cause of arthritis. The pectin in ACV helps remove the toxins from the body. A spoonful of Apple Cider Vinegar in a glass of water can help ease arthritis over time.

Diabetes Control

ACV has been found especially effective in controlling blood sugar levels and type-2 diabetes. Type-2 diabetes is characterised by insulin resistance. Studies have shown that taking ACV along with a high carbohydrate meal showed reduced spikes in blood sugar post the meal. This can also be used for pre-diabetics who are suffering from only High Blood Sugar levels. A separate study also found that consumption of ACV with a ‘cheese snack’ for dinner, reduced blood sugar levels the following morning. Thus it also helps to reduce fasting blood sugar levels.

Weight Loss

No, ACV does not ‘burn fat’ or ‘increase metabolism’, as many articles claim. Remember, when it comes to losing weight, there are no shortcuts—you need to change your lifestyle. But ACV can certainly support your efforts. Research shows that ACV intake reduces body weight, body fat mass, and serum triglyceride levels.

A spoonful of ACV with a cup of water just before meals can help you reach satiety earlier and keep you feeling full for longer.

Sore and Itchy throat

Germs cannot survive in an acidic environment. ACV being 5% acid can provide some respite when we have an itchy throat. A tablespoon of ACV mixed in warm water can be used for gargling. This can be repeated 2–3 times a day. Avoid taking ACV directly for it is too acidic and can irritate the throat.

Skin Care

Dermatologist Dr. Marie Jhin says it can be used for drying out pimples. She also gives a thumbs up to ACV as a home remedy for insect bites thanks to its acid content.

Dandruff

The acid content of ACV is supposed to stimulate the shedding of dead skin cells on the scalp. It also has antifungal characteristics that can keep your scalp healthy. Always dilute it in water before applying on scalp.

Body Odour

Applying ACV is a nifty solution to shun body odour. There are several causes of body odour from an underlying health condition to consumption of certain kinds of foods. ACV does not prevent the body odour but only acts as a natural and healthier substitute for a deodorant. It also provides an acidic barrier for the skin that helps to keep bacteria and germs at bay. If you have a serious issue with body odour, consult a qualified dermatologist.

Bad Breath

Bad breath, like bad body odour, could indicate an underlying condition. Improper food habits, indigestion and poor oral care/hygiene are the most obvious causes of bad breath. Gargling with a mixture of ACV and water can help reduce bad breath. Do not gargle with undiluted ACV as it can damage your teeth. Half a spoon of ACV in a glass of water is sufficient to kill odour causing bacteria.

Improved Nutrition

ACV has been known to aid absorption of nutrients from other foods. That means, consuming ACV makes other foods more nutritionally effective.

The Possible Myths

The above mentioned benefits are ones that are evidence based, backed by expert. But there are also other benefits doing rounds of the internet. These benefits are have not yet been conclusively established by research. Hence it’s wise to not take them at face value.

Here is a list of unverified benefits associated with Apple Cider Vinegar:

• Prevents/cures cancer
• Causes ‘instant’ weight loss
• Makes teeth healthy
• Cures varicose veins
• Whitens teeth
• Cures insomnia
• Cures baldness

Dosage and How to consume

In almost all scenarios, where ACV is applied to the body or consumed, it’s never used without dilution. Because of its acidic nature, it’s always diluted with water/honey.

The dosage is always about 2-3 [5ml-30ml] teaspoons per 200ml and no more.

It can also be consumed in foods like salad dressing. The best option is to use an organic, unfiltered version!

We’d like to conclude by saying Apple Cider Vinegar is not a “magic” food. It’s not a cure-all solution. But there is no doubt that it is a great addition to one’s diet and has some great benefits 🙂

If you enjoyed this article, share it immediately with your loved ones!

The post Apple Cider Vinegar [The Ultimate Guide] appeared first on Complete Wellbeing.

• 56 hours: in bed
• 40 hours: at work, e.g. in front of a computer or sitting in meetings
• 7.5 hours: travelling into work by car, or sitting or standing on the train, bus or Tube
• 10 hours: sitting down when eating
• 7 hours: watching TV or reading
• 8.5 hours: socialising with friends [often sitting]
• 14 hours: cooking, washing, brushing teeth, showering and personal admin.

That’s a grand total of 143 hours of little or no movement per week. We only have 168 hours in a week, so that’s 85% of our week without movement.  It is challenging to make changes to these 143 hours, so it’s what we do with the rest of our time that is particularly important.

Three golden rules of exercising

1. Movement = energy. Aim to fill as much of your life with movement as possible.
2. Be consistent. As the saying goes, if you don’t use it, you lose it. If you exercise 3 – 4 times per week for three months and then miss a month, most of your health and fitness gains will be lost because you’ve stopped.
3. Find exercise that you enjoy and that fits your lifestyle, this will increase your chance of being a consistent exerciser.

The three key types of exercise

1. Resistance
2. Cardiovascular
3. Stretching.

Each gives your body unique benefits. A good exercise programme should ideally incorporate all three elements in the same workout; they can also be separated into different workouts; however, it is good to include stretching at the end of all workouts.

The benefits of resistance exercise

1. This can be with free weights, machine weights or your own body weight.
2. Increases your metabolism, i.e. you burn more calories each day [even when you’re sitting still!]
3. Helps you to achieve the weight you want
4. Builds and/or tones your muscles, improving confidence
5. Improves your posture
6. Strengthens your bones, reducing the risk of osteoporosis
7. Makes everyday activities easier and makes you less prone to back problems and other injuries.

The benefits of cardiovascular exercise

1. Releases endorphins, the feel-good chemicals—so you feel happy
2. Improves your energy levels and gives you more stamina each day
3. Improves your overall health, especially that of your heart and lungs
4. Increases your metabolism [i.e. you burn more calories each day]
5. Strengthens your immune system, so you’re less likely to get ill
6. Reduces the risk of diseases such as cancer and heart disease
7. Helps you to maintain a healthy weight
8. Improves quality of sleep
9. Increases blood flow, which improves the appearance of the skin.

The benefits of stretching exercise

1. Improves your balance, co-ordination and mobility
2. Reduces muscle tension and helps to prevent injuries
3. Improves flexibility, mobility and posture
4. Stimulates blood circulation and improves energy levels
5. Improves physical performance in sports and general exercise
6. Helps to relax, re-energise and balance mind and body

Examples of resistance, cardiovascular and stretching exercise

Resistance exercises

An all-body resistance-based workout could last for as little as 20 minutes and it could be done just twice a week in order to see improvements. That’s just 40 minutes per week to get all the great benefits of resistance training—anything more is a bonus. You could try to:

• take a resistance-based exercise class, e.g. body pump
• get a personal trainer to write you a home-based resistance programme or look one up online
• take part in a military fitness class or an outdoor boot camp circuit class
• use resistance bands [when you buy them they come with examples of exercises]
• join a gym and get a resistance programme from a gym instructor or personal trainer.

Cardiovascular exercises

Ideally, a cardiovascular-based workout should be done three times a week. It doesn’t need to be for long: 20 – 30 minutes at a time is a great place to start. That’s just 1 hour a week to start seeing the benefits! You could try:

• cardio-based exercise classes, such as Zumba, body attack, cardio kick-boxing and aerobics
• a cardio-based exercise DVD
• sports that involve cardio, e.g. cycling, swimming, skipping, running, football, netball and power-walking
• looking up a cardio-based fitness programme online, which you can do outside of a gym
• joining a military fitness class or outdoor boot camp circuit class
• joining a gym and get a cardio-based programme from a gym instructor or personal trainer.

Stretching exercises

An all-body stretching workout could last for as little as 10 – 20 minutes and you could start by doing this twice a week: that’s just 20 – 40 minutes per week to start seeing great benefits. Stretches can be done throughout a cardiovascular or resistance workout, in-between exercises or at the end of your workout. You could try:

• going to yoga or Pilates classes, or getting personal yoga or Pilates sessions at home
• a stretching exercise DVD or Wi Fit, or follow a yoga book or DVD
• searching online [there are hundreds of stretching videos to choose from]
• asking a personal trainer or yoga instructor to write you a home-based stretching programme.

One final point to mention is that there are big benefits for your overall health in combining all three elements of exercising in the same workout [e.g. some cardiovascular exercise, some resistance exercise and some stretching]. This is also a great use of time and will leave you feeling completely energised.

The post How to Exercise: Your Ultimate Guide appeared first on Complete Wellbeing.

I usually focused my attention on the length of the transfer zone, where I would smoothly receive and hand off the baton but this time the coach’s words filled my thoughts. I turned and faced the start line. A loud CRACK from the starter’s pistol and they were off. As the sprinters pounded toward me, one thought repeated in my head: “DON’T DROP THE BATON.”

52 seconds later, our fastest runner streaked across the finish line; dead last. I had dropped the baton.

What went wrong?

We had raced as a team for two years and not once in the hundreds of practices and competitions had I dropped the baton. What had gone wrong this time? Had the coach inadvertently planted the thought in my mind? Would the result have been different if his final instructions were “most of all, pass the baton smoothly and safely”?

I had fallen victim to one of the most fundamental laws of the universe: What you think about most, becomes your reality. It is as certain as the law of gravity.

How affirmations work

Affirmations are verbal declarations, which have a powerful effect on our conscious and subconscious minds and ultimately our actions. They must NEVER be stated in the negative. We must choose our words carefully. Psychologists, neuroscientists and metaphysicians all agree that the subconscious cannot understand or acknowledge a negative. The affirmation, “I don’t [negative] want to be fat” is heard by the subconscious as, “I want to be fat.” We cannot help focusing on the word fat. The positive alternative, “I want to be slim” would be much more beneficial.

Don’t believe me? Close your eyes and repeat this statement three times. “I am not afraid.” Open your eyes. Which word stands out? We cannot help it; even though afraid is what we do not want to be, it is certainly the dominant word our mind focuses on. Now try repeating, “I feel safe.” Notice the difference? What we think and focus on the most becomes our reality. This is true in any aspect of life.

Archimedes formulated the principle of flotation in 200 BC. But Dr Wayne Dyer rightly observed, “The law of flotation was not discovered by contemplating the sinking of things.”

Success follows your dominant thoughts

I have read biographies of many great achievers. They all share a single trait—their thoughts, and thus their actions, are dominated by what they want to achieve. How they might achieve it is secondary. Since they keep thinking about succeeding most, success becomes their reality.

I spend a great deal of time in group homes and institutions talking to seniors. “What is your purpose, your goal, your dream, your worthy cause?” I ask. Sadly, many say they have none. Then I ask, “Well what is important to you, what do you want in life?” More silence. “OK, tell me what you don’t want in life?” Within seconds the responses pour out.

“I don’t want to be sick.”
“I don’t want to be poor.”
“I don’t want to be lonely.”
“I don’t want to be fat.”
“I don’t want to die.”
“I don’t want to die alone.”
“I don’t want to be senile.”

The sad truth is, most people are much better at telling you what they don’t want in life than at telling what they do want in life. What they focus on and think about most is what they don’t want and that becomes their reality.

Can we think your way to sickness? You bet!

Does this hold true for our health? Certainly. Our brain controls every part of our body. The science of biofeedback has conclusively proven that thoughts have the power to control the physical states of our bodies. We can raise or lower our temperature, change our heart rate and blood pressure, and direct blood to different body parts all by our thoughts alone.

Our thoughts can also have devastating effects on our health. The most destructive and toxic element unleashed on the human body is stress. Where does it come from? It’s not a bacterium, a virus, an amoeba, a fungus or mould. Nor is it a burn, trauma or pressure injury. We cannot see it, touch it, cut it, isolate it, weigh it, grow it, inoculate against it or transmit it to another person. It exists only in the mind, but its devastating effects are felt in every physical system of the body.

Stress is produced by what we think of most. Our stressful thoughts manifest themselves in the physical plane and show up in every organ and system.

Most people pay little or no attention to their health until something goes wrong. When the episode passes and the body heals, they often go back to their old habits, thoughts and lifestyles until the next time their body’s defence systems get overwhelmed again. Some, however, heed the warning and start considering and practising disease prevention.

Although this seems like a positive step in the right direction, it can be greatly improved. The problem is we are still focused on disease, even though it is the prevention of disease.

A far more successful strategy would be to focus on wellness. This is not simply semantics. Dominating thoughts of wellness can only lead to wellness.

What are you focussing on?

Do you think any great general in history ever won a battle by focusing on how not to lose?

If your sole goal in life is to accumulate great wealth [I feel sorry for you if it is], do you think there is any chance of attaining it by focusing on how not to be poor. Does the circus performer say to himself, “Don’t fall,” as he steps onto the high wire? Will you ever find love by filling your mind with thoughts of how not to be lonely?

What you think about most becomes your reality. Do not be against illness; rather direct your thoughts toward complete and total wellness and it will become your reality. You possess the power. It’s all in your head.

The post What you think about most becomes your reality appeared first on Complete Wellbeing.

Health and happiness are twin goals that mankind has always pursued. Many of us know that we must be healthy in order to be happy; but very few of us realise that we must strive to be happy in order to be healthy. Since the beginning of the 20^th century we have accepted what is known as psychosomatic unity of the human being. ‘Psyche’ means mind or soul; ‘soma’ means body. Thus, the psychosomatic concept tells us that we are not just bodies – but an entirety that includes body, mind and spirit, functioning in a symbiotic relationship in which a separation is impossible to make.

Don’t take good health for granted

The World Health Organisation [WHO] defines health as “a state of complete physical, mental and social wellbeing—and not merely the absence of disease and infirmity.” To this we must add, spiritual wellbeing—without which a feeling of ‘wellness’ is incomplete. The sad fact of the matter is that people take good health for granted. They don’t even think about their health until they are in danger of losing it—when illness and disease begin to threaten. Even then, they go to a doctor or a hospital, and think that this is all they have to do about it—in other words, they take no responsibility of their health. This reminds me of the words of the great comedian, Charlie Chaplin. He said: “When I fall sick, I go to the doctor. After all, the doctor has to live! The doctor writes out a prescription for me and I take it to the chemist–for the chemist too must live! The chemist gives me medicines–but I don’t take them, for I too must live!”

The time has come when doctors too realise that they must work on the principle of healing that is within each one of us

I must offer due apologies to doctors and chemists who are reading this. But I am sure they too will see the point of the joke–you are your own healer. The power of healing is within you. And the time has come when doctors too realise that they must work not on the disease and its symptoms–but on this principle of healing that is within each one of us. It was Dr. Johnson who said: “To preserve health is the moral and religious duty of us all—for health is the basis of all social virtues. We can no longer be useful when we are not well.”

Health is not just about adding years to your life

Longevity is not the primary goal of human life. We are told that life expectancy has increased in our times; and this is attributed to better health care and the advances made in medicine and allied sciences. But a longer life is not what all of us seek. A life of pain and disease and affliction can only be a miserable burden when it is prolonged. Thus we have the cases of incurable diseases, and people who are ‘clinically dead’ being put on life-support systems in the ICUs of hospitals. This is hardly the kind of treatment or ‘life’ that we aspire to. Take the case of a man who is not really ill. He may not suffer from any disease–but he may feel dull, lethargic and listless. He may be unhappy, and beset by negative emotions. Such a man is not really healthy.

True health and wellbeing encompasses man’s physical, mental, intellectual, and spiritual state. When there is harmony and integrity between all these states, one is in good health. This is the concept of holistic health that we need now.

The post Dada Vaswani explains the true meaning of wellness appeared first on Complete Wellbeing.

For as long as I can remember, I’ve been asking my gurus/teachers only one question: “What is happiness?” After what seemed like an awfully long search for an answer, I derived my understanding of happiness: For me happiness revolves around four aspects of life.

Health

Imagine a day when everything is going right for you but you are experiencing a splitting headache, would you feel happy? The answer is a definite NO. Our body is an extremely intelligent machine. It keeps giving us signals when something needs to be addressed. If the body is not healthy, we cannot function optimally. Life could become a burden for someone who constantly falls sick. Just like a machine that works all day, so does our body; so it is important to make sure that this machine gets high quality fuel, enough downtime and regular repair and maintenance i.e. good food, enough sleep and regular exercise.

I firmly believe that “Yoga is the only form of exercise that leaves you energised yet calm”. Even after doing 50 suryanamaskars [if done correctly], there is a sense of balance and calmness in the body and mind. So to me, physical wellbeing and freedom from illness is the foundation of happiness.

Relationships

Sharing great relationships with your loved ones is a beautiful space to be in. As humans we need to have connection in our lives, people we love and people who love us back. We are after all social animals. Have you noticed how an argument with someone can be so draining for us? It can change our mental state immediately and make us uncomfortable. On the other hand, healthy and peaceful relationships are so comforting. If the relationships that matter most are healthy, we experience happiness within.

Sense of purpose

We all need a sense of purpose to drive us. Having something to look forward to every morning is a great motivation. It should just be something that you love doing and wish to do more of. This need not be categorised as right or wrong or something lofty that will change the world; as long as it makes you feel good, it fits the bill.

Don’t you feel drained when you do things just because you have to do them? Take a moment and think of your favorite activity, and remember that day when you didn’t have to push yourself even to wake up at 4am to do what you love doing.

Journey

If the journey is not interesting, it doesn’t matter how good the destination is. Life becomes boring unknowingly. Let’s assume you are on a long plane journey to an exotic destination with your loved one, and you get into an argument on the flight. What a bummer! It can ruin the whole vacation no matter how exciting the destination may seem. Similarly in life, if we focus on enjoying our present moment, life can be a lot simpler and enjoyable. If you enjoy every moment of your journey, life is rocking.

In my opinion, striking a balance between these four pillars is what brings happiness. When all of these are in place, we don’t need to chase happiness. We just have to live our life and these work as magnets that will attract happiness to you.

Would love to hear from you. Do write to me your thoughts on what brings you happiness.

The post The four magnets that can attract happiness into your life appeared first on Complete Wellbeing.

Serves 4

Ingredients

• 

  4 garlic cloves – chopped

• 1 small onion – chopped roughly
• 1 carrot – chopped
• 1 small beetroot – chopped
• 1 tomato – chopped
• Half bottle gourd – chopped [doodhi]
• Handful of coriander and mint leaves
• ½ tsp oil
• Salt and pepper – as per your taste

Preparation method

1. Heat oil in the pressure cooker or pan, add the garlic. When it browns slightly and gives off an aroma, add onion and sauté. Garlic adds a lot of flavour to the soup, so don’t skip it.
2. Next add all the other ingredients, including salt and pepper. Sauté well for 1-2 minutes. If you are making this in a pan, add steamed vegetables instead.
3. Then add two cups water, close the pressure cooker and cook on medium flame for 10 minutes or 5-6 whistles. For pan, cover and cook for 10 minutes.
4. After the steam is released, cool the vegetables and then blend the mix in a blender.
5. Transfer back to the dish, heat it, check seasoning and serve hot.

For thickness, add a small potato instead of adding flour. You can also add a dash of lemon juice for a tangy flavour.

The post A delicious no-fuss vegetable soup recipe appeared first on Complete Wellbeing.

The illusion of superiority

Ego makes you feel superior to others. Can anyone become superior to any other person in every aspect of life? It is impossible. Everyone is unique. God or Nature does not create duplicates of anyone. So ideally the feeling of superiority should not arise. You might say, “I have more wealth or more qualifications than others.” But even that does not mean you are superior to others, because they may have more of something else that you do not have, but wish for. One way to reduce your ego is to accept your own uniqueness and also appreciate the uniqueness of others.

The need to dominate and control

Ego fights with other egos. As soon as you try to dominate or control others, the other person’s ego resists, revolts and reacts. As a result, the other tries to get back at you or sabotage your efforts at the first opportunity. If you give up your need to dominate and control others, your ego is out and the other’s ego has no one left to fight. Peace and happiness prevail.

Blocked rational thinking

Our ego often comes in the way of us accepting the reality of situations and looking at things rationally. When something that we don’t like happens, we resist it. If you keep your ego out of the picture and ask yourself two questions, you will be in a better situation.

• Can I do anything about what has happened? If yes, do it. If nothing can be done, accept the situation as soon as you can.
• Can I learn anything from what has happened? If yes, learn it as soon as you can. Else, let it go without regret.

One night, as I was crossing the street; my hand collided with the handle of a cyclist passing by. It hit my knuckle really hard. I could have got angry at the cyclist for not riding properly and for having bumped into me. Instead, I crossed the road and stood there for a few moments and asked myself, “Why did the cyclist and I not see each other?” I got my answer: It was totally dark. I decided that in the future, I will cross the road at nights only under the streetlights. If I would have allowed my ego to take over the situation, I would have left from there cursing the cyclist and would have also lost out on learning an important lesson that was towards my own safety.

Stunting personal growth

A retired person once shared with me how he was getting bored with all the free time he had on hand. I said to him, “I have a library room at home, you can pick up books of your interest from any subject and learn new things. That will keep you occupied.” His egoistic attitude made him reply, “My grandchildren are in school. It’s their time to learn now. At this age what more is left for me to learn? I already know what I need to.” Old age mostly brings with it wisdom but often it also brings along ego. In order to learn something, you need curiosity and passion, but you also need humility. And ego kills humility and, as a result, puts an end to your growth.

Ego hurts your health

The ego makes you react angrily or think ill of someone or yourself. When that happens, it has a negative effect on your health and wellbeing. Once thinking such thoughts becomes a habit, you suffer from chronic diseases, heart trouble and even cancer. I repeatedly autosuggest to myself that my health is improving everyday in every way. This I do because I am able to maintain my mental balance. Last year, at the age of 84, when my doctor examined all my reports, he said, “You will live for a 100 years!” I replied, “But my plan is to live for 115 years. You have reduced 15 years.” Then both of us laughed. Nobody can say for how long we will live, but living without fear and toxicity can make sure that you enjoy great health as long as you do.

Religion and ego

The Qur’an says: “You should not have ego even equal to a gram of mustard.”

The Bible says, “Only the humble will reach the kingdom of God.”

In Bhaktimarg, you have to surrender your ego totally.

Some saints have said, “Your prayers shall not be accepted, if you have ego.” The reason is that the ego’s function is to increase your feeling of entitlement, to create conflicts, damage your health and make you suffer. Baling Broke has said, “It [pride] is the friend of flatterer, the mother of envy, the nurse of fury, the sin of devils, the devil of mankind.” It is for this reason that all religions have condemned ego. The only way out is to strive to be aware of your egotist feelings when they arise and replace them with humble compassion for self and others.

Peace of mind as mission

If peace of mind is your mission in life [who doesn’t want it!], become aware of small irritations and agitations within your mind. Start to laugh them away. Laughter is the best antidote to irritation. When there is peace of mind, intelligence, oneness, compassion and discrimination enhances your self confidence but not ego. I too learnt this the hard way 20 years ago when, at the age of 65, I underwent a bypass surgery, which let me to change my approach to life.

Byron Katie says, “An unquestioned mind is the world of suffering.” So question your mind and you will realise how repeatedly your ego-based thinking spoils your relationships, makes you miss opportunities due to fear, damages your health and more. What I have learned in my eight decades on this planet is that the purpose of everyone’s uniqueness is not to enforce separation but to make life interesting. Get into the habit of investigating your thinking, feelings and habits. Once you become aware of your self-defeating thoughts, it is easy to get rid of ego.

The post How your ego may be ruining your health and happiness appeared first on Complete Wellbeing.

Yet, one of the most striking findings from this study was that the men with short bursts of activity as part of their routine work had significantly lower death rates from heart disease. These were the dock workers who loaded cargo as new ships came in and out of port. This is the type of regular activity that was built in to a wide variety of jobs just 50 years ago.

The high cost of increasing efficiency

Back then, jobs requiring moderate physical activity accounted for about half of the labour market. Today, only 20 per cent of jobs require real activity. This transformational shift mirrors increases in diabetes and obesity rates. You can now accomplish countless tasks with the click of a mouse and a few keystrokes. While this increases efficiency, it comes at the expense of our physical health.

This epidemic of inactivity spans the globe. From the United States to India and China, technology—from computers to washing machines—minimises the need for manual labour, and our health suffers as a result. The way we cook, clean, work and make products no longer requires strenuous activity.

Because of these seismic shifts in activity levels, you now have to find ways to infuse deliberate movement into your day. If you work in a traditional office setting, it is in your company’s best interest to ensure you get some activity during the workday.

Emerging research suggests companies that provide employees with time to exercise, even during working hours, do not lose any business. In fact, this research shows how you could be more productive if your organisation gives you time to exercise during the workday. Even if you end up working fewer hours in a week, the trade-off is a net positive for you and your organisation. Other studies find that employees see significant increase in overall earnings as their activity levels rise.

The good news is that many employers are taking notice. A friend of mine recently lost 50 pounds. When I asked him how he did it, he gave nearly all the credit to the encouragement he received from his colleagues and programmes his employer offered.

Even if your peer group at work is not very active, consider what you can do to start a positive trend. Find a few moments each day when you can walk briskly. Do a few push-ups or spot jogging or anything else to break up a 10-hour span of limited activity. Ask a colleague to do a walking meeting instead of sitting on uncomfortable chairs.

The late Steve Jobs was famous for requiring colleagues and clients to go on walking meetings around his neighbourhood. When a reporter asked him why he did that, Jobs said that he could think better when he walked. If nothing else, make sure you get up several times a day and move around your workspace. Sedentary work can make you fat, sick and tired. Building movement into your daily routine will provide a buffer against today’s sedentary lifestyle. As a leading public health researcher put it, “In many ways we’ve engineered physical activity out of our lives, so we’ve got to find ways to put it back into our lives.”

The dangers of desktop dining

Early in my career, having lunch with a group of friends from work was one of the best parts of my day. Some days we would all go out to eat, but most of the time, we grabbed lunch in the cafeteria. Either way, it provided a mental break from what I was working on and forced me to get up and move around. Most importantly, it was quality social time with my friends.

However, as the demands of my job increased over the next couple of years, my lunchtime pattern changed. On most days, I considered myself too busy for an extended lunch and opted to eat at my desk. This allowed me to devour my food as quickly as possible, usually hunched over my keyboard reading emails. By eating at my desk I got lunch ‘out of the way’ in about five minutes, compared to the 50 minutes it took to eat with my friends.

I justified eating at my desk by telling myself it made me more productive. In hindsight, desktop dining had the opposite effect. It was bad for my relationships with colleagues, I had less physical energy, I was less satisfied with my job at the end of the workday and had fewer ideas to contribute.

When I have a busy day, I still eat at my desk. But I can now see how it is a trap because I eat more at my desk than I do when I am paying attention. By sitting and eating at my desk, I also miss an opportunity to engage in some sort of mid-day activity.

According to various studies, roughly two-thirds of workers eat lunch at their desks. And a majority don’t take time for regular breaks during the workday. This can result in trouble focussing and less time for creative thought. So to prevent that, use lunch as a natural stopping point in the middle of a busy day. Take a short walk; get outside for some fresh air. Or find somewhere to eat with a few friends at work. Use your lunch-break as a reminder to exercise and make it an energising social time.

Working while intoxicated

Sleep less, achieve less. It’s really that simple. According to a study from Harvard Medical School, lack of sleep costs the American economy $63 billion a year in lost productivity alone. In the words of one of the lead researchers, “Americans are not missing work because of insomnia. They are still going to their jobs but they’re accomplishing less because they’re tired. In an information-based economy, it’s difficult to find a condition that has a greater effect on productivity.”

Sleep-deprived driving can be just as hazardous as drunk driving; 75 per cent of the time when a truck driver runs someone off the road, driver fatigue is a prominent factor. According to one scientist who has studied this extensively, four hours of sleep loss produces as much impairment as drinking a six-pack of beer. A whole night of sleep loss is equivalent to a staggering blood alcohol level of 0.19 per cent. That’s double most legal limits.

Working on little sleep is not much better. There is a reason why surgeons and pilots now have mandated periods of rest before they are allowed to operate or fly an airplane. In 2010, an Air India 737 crashed, killing 158 people. When investigators listened to the data recorder, what they heard was “heavy nasal snoring” in the cockpit. This is just one example; hundreds are killed every year by people who get too little sleep.

If you care about the quality of your work and interactions with your peers, give sleep the priority it deserves. To make this possible, your work needs to be satisfying. Poor sleep quality is nearly twice as common among those who are least satisfied with their jobs. Even if you are not in your dream job today, it’s up to you to make sure work is not keeping you up every night. Any job is likely to cause a sleepless night on occasion. But I’m amazed by how many people go through weeks, months, or years of dealing with poor sleep due to work stress or job dissatisfaction.

It’s hard to imagine that any job is worth the damage it does to your health over time.

Excerpted from Eat Move Sleep: How Small Choices Lead to Big Changes by Tom Rath [© 2013 by Tom Rath]

This was first published in the November 2014 issue of Complete Wellbeing.

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The way we sleep often becomes a cause for aches and pains during the day. Sometimes it can lead to morning sleepiness. If you want to cure the problems that arise from bad sleeping posture, you need to change your habits.

You can first adopt the changes when going to bed. Slowly, start telling yourself this is how you need to sleep through the whole night. It also helps to alternate between various sleeping positions. That way, the body does not get used to any one posture and does not bear the pressure on the same points day after day.

Let us look at the various ways in which people sleep, what goes wrong and how we can adjust the position to take us towards the ideal way of lying down for our nightly rest.

Sleeping on your belly

In the long run, people who sleep on their stomach experience discomfort. Long hours of sleeping with a curved pelvis lead to stiffness in the lower back. The discomfort doubles if you have a protruded belly because it causes the lower back to sink in further.

Solution: Use support

People who suffer from chronic headaches or neck-aches find relief when they correct this position and take the pressure off the neck and the pelvis. For those who find it difficult to change their ‘tummy sleeping’ posture, it can be made safer by following these simple suggestions.

• Place a rolled towel or a small pillow under the abdomen to prevent a sag in the lower back.
• One knee can be bent towards the chest.
• The pillow placed below the head should be as flat as possible so that the neck does not get arched or twisted to one side.

While these tips may aid you, the best way to rid yourself of aches is to slowly change your habit of sleeping on your belly.

Sleeping on your back

Sleeping on your back significantly reduces the pressure on your back as compared to sleeping on the stomach, as your weight is evenly distributed across the widest surface of the body. However, people suffer from aches and pains even when they sleep in this position. The reason they feel stiff is that the muscles in their back are taut and not relaxed during sleep.

Since the lower back is overarched, the lower spinal muscles are tightened. The curvature puts pressure on the joints and the nerves of the back. This leads to a stiff and sore back in the morning.

Solution: Sleep stretched

This involves elongating the spine when you lie down.

• Lie down on your bed with your head resting on a pillow.
• Fold your knees with the feet flat on the bed.
• Hold your hips lightly with your palms, fingers facing down.
• Push the hips away from your lower back, towards your feet. This is the same way we align the pelvis when we stand.
• Roll your shoulders down so they are rested on the bed and away from the ears.
• To stretch your neck, lift it off the pillow and stretch it away from the body. Maintain the extra length created as you gently place the head back on the pillow.
• Ease out. Straighten your legs. Keep your arms by your side, palms face the ceiling.
• Check your lower back again. It should not be arched up too high. You should be able to slide the fingers of one hand into the natural gap between the back and the bed. If the gap is too much, do all these steps with a pillow placed below your knees.
• If you have tight lower back muscles or suffer from backaches, place a medium-sized, firm pillow under your knees and lower legs. This support stretches the back and reduces the arch. The padding also reduces the pressure on the spine and the discs.

Sleeping stretched has many advantages. Not only does it improve the quality of the sleep, it is also conducive to the spine. It decompresses the discs and the spinal nerves, improves blood circulation and resets the resting length of the tight back muscles. There is also an improvement in breathing when you sleep in this specific position.

Sleeping on your side

People who sleep on their side tend to lean forward from the top, so the top shoulder and the top hip fall ahead. This misaligns the said joints and twists the spine.

Solution: Stack the joints neatly

If you are habituated to sleeping on one side, these guidelines will come in handy.

• While sleeping on any side, the major joints of the body should stack on top of each other—knee on knee, hip on hip and foot on foot.
• When seen from the top, the head, the back, the hips and the feet should be in one line.
• The lower arm can be folded and placed comfortably on the bed or under the pillow.
• The top palm should rest on the top thigh.
• With the top shoulder rolled back, the nerves going from the neck to the arms do not get compressed. The upper shoulder should not get rounded or roll forward as this only reinforces the unhealthy habit of slumping.
• Alternate on each side to prevent muscular imbalance between the two sides of the body.

The pillow debate

It is commonly assumed that using a pillow aggravates the pain of cervical spondylosis. This is a generalisation as each person has different body proportions. Pillow selection may be compared to tailor-made clothes. It is important to choose a pillow according to the alignment of the neck and the spine. You should aim to keep the neck at a neutral position so that the muscles in the back of the neck are comfortable and do not get strained during the night. These muscles’ should get a gentle traction-like stretch with the help of a good pillow.

A good pillow should help neutralise the tightness and the altered curvature of the neck and the upper back. It should encourage the neck to stretch gently. A good pillow is firm enough to hold the baseline shape, yet soft enough to nurture a good sleep.

Cervical rolls [neck pillows] are made to support the natural curvature of the neck or to create one. If the neck muscles are too tight and it is difficult to stretch them due to muscle spasms, cervical rolls can be used temporarily. It is better to support the neck rather than leave it unsupported.

Yet, anything that exaggerates the cervical curvature should not be used. Over time, stretching the neck with the help of an appropriate pillow helps the most.

The thumb rule when choosing a pillow is that the forehead and the chin should be at the same level, when you lay down.

Choosing the mattress

The mattress we choose to sleep on plays an important role too. A person’s specific body type dictates the type of support he needs.

• The mattress should be firm and comfortable and not too soft as it makes the body sag.
• If the mattress has become lumpy and the coils can be felt, or if it sags in the middle, it is time to change it.
• If your hips are wider than your waist, opt for a softer mattress to accommodate the width of the pelvis and allow the spine to remain neutral.
• If the hips and the waist are in a relatively straight line, a more rigid surface offers better support.

So settle in for a good night’s sleep with these tips in mind.

Adapted with permission from The Power of Posture by Renu Mahtani
published by Jaico Publishing House.

This was first published in the February 2015 issue of Complete Wellbeing.

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You need a range for maximum nutrition

Even though superfoods are considered to be really good for you, they should form part of a balanced diet. If you think that eating just one superfood is going to make you healthy or cure an illness, you’re mistaken. However, eating a diet filled with various types of superfoods is a good way to increase your energy, top up on vitamins and look good.

Sometimes these nutrient-rich foods are found in unlikely places, momentarily stealing the limelight from commonly known superfoods like spinach and kale. An example is acai berry juice, although you want to avoid acai berry juices that contain lots of sugar. While their miracle claims might not always be factual, there’s no denying that these berries do contain anthocyanins and antioxidants, which are great for ensuring a healthier heart. Another food is watercress. Although it is regarded as nothing more than a weed in some regions, it actually contains high levels of iodine that can keep the thyroid gland in great condition.

So it’s worth staying up to date on the latest superfood news and being open-minded about the different kinds.

Unprocessed is the way to go

What many superfoods have in common is that they are unprocessed—they are often fruits, vegetables, grains and seeds. Foods that are unprocessed contain greater amounts of nutrients in them because they are more natural, so they are worth adding to your diet.

• Choose steel-cut oats instead of the rolled variety as this ensures that the food has undergone less processing. When compared to rolled oats, they contain less sugar and are lower in calories.
• Buy yogurt that contains minimal sugar and is low in calories to get the best benefits. Remember to read the ingredients before buying!
• Opt for the purest olive oil to reap the most benefits. Oil extracted from 100 per cent pure cold pressed olives has a longer shelf life because it has antioxidants that haven’t been tampered with. So, you get all the good stuff—nutrients, polyphenols and minerals—in their purest form.
• When buying coconut oil, your best bet for the most nutrients is virgin coconut oil that has been made with minimal chemicals or heat, while containing many antioxidants and fatty acids, along with Vitamin E that makes it great for your skin.

Choose bright colours

When choosing superfoods from the produce aisle pick the ones that have the brightest colours like—kale, sweet potatoes, spinach and blueberries, for instance. Their rich colour points to their high antioxidant levels. Of course, cauliflower is the exception to this rule because one cup gives you a massive 73 per cent of your recommended daily Vitamin C consumption!

Double-duty superfoods

It’s great when your food not only keeps your insides healthy but also gives you the bonus of more beautiful skin. Some of superfoods include  omega-3 fatty acids, such as salmon, walnuts and flaxseed that not only maintain the health of your heart but also give your skin a more supple appearance. Omega-3 fatty acids also keep your skin healthy because they strengthen the cell membrane. This prevents harmful things like bacteria from entering the skin, while also allowing nutrients to enter.

A bright and even skin tone also forms part of healthy skin, so eating superfoods that are rich in natural whitening ingredients can be beneficial. These include red and yellow fruits, such as oranges and papaya, which often find their way into skin lightening creams.

As for healthy hair, your diet plays an important role! Foods such as eggs and pumpkin seeds contain biotin to give your hair a boost of shine, making your tresses glossier and healthier.

Whether or not you believe in the superfood hype, there’s no doubt that eating a diet filled with lots of natural foods, as well as ensuring you eat many servings of fruits and vegetables daily, will boost your looks and health, making you feel like a million bucks.

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