Macrobiotic dietician and yogalates instructor Shonali gives tips to tackle some of the most common women’s health issues with the diet and yoga approach.
With the stressful lifestyles women lead, it is no wonder the queue outside the gynecologists’ clinics are getting longer. While these problems are not totally unavoidable, you can control them to a large extent by simply eliminating a few items from your grocery shopping list, making an informed choice of what you put in and mastering some yoga poses. Here’s how:
ENDOMETRIOSIS
IT IS: A condition where tissue resembling the lining of the uterus is found in the abdomen and other organs. It results in severe pain, especially menstrual cramps. Endometriosis is known to have a strong inflammatory component and is influenced by estrogen.
• Eliminate dairy foods (allow at least three weeks for improvements).
• Eat foods that have no estrogen — like animal foods.
• Emphasise whole soy foods in your diet, but not too much of soymilk.
• Limit alcohol intake.
• Drink a cup or two of red raspberry leaf tea daily to help relieve cramps.
YOGA
Upavistha Konasana (seated wide angle pose) creates space in the pelvis and allows cleansing blood to enter this area and remove swelling and waste products.
THYROID PROBLEMS
IT IS: The thyroid gland produces hormones that regulate growth and metabolism. Disorders in this gland involve either hyperthyroid (overproduction of the hormone) or hypothyroid (underproduction). Hypothyroidism symptoms include sensitivity to cold, constipation, slowing of hair and nail growth and moderate weight gain. In hyperthyroidism, women exhibit nervousness, heat sensitivity, moderate weight loss and bulging eyes.
• Make sure your diet is low in animal protein.
• Eliminate polyunsaturated (mayonnaise, margarine, salmon) and transfats (most snack foods which are hydrogenated, butter, lard)
• Reduce goitrogens that can interfere with thyroid hormone production: cabbage, broccoli, cauliflower, radishes, turnips, peanuts, soybeans.
• Avoid sugar, oil, excessive fruit.
• Avoid alcohol completely.
YOGA
Marichyasana — Sage Twist — tones abdominal organs especially spleen, pancreas, kidneys and liver, stimulating digestion. Twists wring out the body and thereby assist in releasing enormous amounts of tension. They are deeply cleansing and nourishing.
LEUKORRHEA
IT IS: A discharge of white mucous material from the vagina; an indication of infection resulting from inflammation of the membrane lining female reproductive system. Most of these secretions are related to lifestyle and diet though you need to take care if they are blood-stained or foul smelling. Normally the quantity of vaginal secretions varies throughout the menstrual cycle, peaking at ovulation and increasing when under stress.
• Cut out animal protein and meat products.
• Avoid junk food.
• Avoid strong stimulants like coffee, alcohol and black tea. Stick to herbal teas .
• Focus on good hygiene and cotton underwear.
• Always have protected sex.
YOGA
Ustrasana — Camel Pose — increases circulation throughout the body, stimulates kidneys and adrenal glands.
PELVIC ORGANS PROLAPSE
IT IS: A sliding of the uterus /bowel /bladder from its normal anatomical position (the pelvic cavity) into the vaginal canal because of weak supporting tissues. This may cause incontinence (leaking urine), frequent or urgent need to urinate or difficulty in urinating. A prolapse of the small or large bowel (rectum) may cause constipation. One of the main reasons it occurs is due to tissue trauma sustained during childbirth, especially with large babies or difficult pregnancy.
• Avoid: meat, dairy, sugar, white flour, beverages and alcohol as these promote an acidic blood condition.
• Avoid too much bread and hard baked snacks which induces constipation.
• Try kegel exercises which involves breathing in (balloon belly)-breath out and engage the muscles that stop you from urinating. Repeat 10 times daily.
• Avoid standing for long periods of time; try wearing a girdle.
YOGA
Supta baddha konasana — reclining cobbler pose — stretches the pelvic floor and lifts up prolapsed pelvic organs.
YOGA AND DIET
Helmet bad for a biker’s health?
Wearing a crash helmet is essential to a biker’s safety but could it actually be harming their health and affecting their riding? That is what academics from the Bath university are investigating in a new research project.
The team will take on-road measurements to find how noise is transmitted through a helmet and how it affects the rider’s hearing and ability to concentrate. “The noise inside the helmet at the legal speed of 110kmph is high enough to cause serious hearing damage,” said Carley.
“The issue isn’t noisy engines but rather the airflow over the helmet.”
“Ear plugs won’t help much either as the noise is transferred into the inner ear from the rider’s bones. This has been known for years yet little research has been done on its effects.”
The lab study will be split into two parts; the first will involve applying low level vibration to people’s heads to examine how the noise is transmitted through the the helmet to the head.
Carley said: “We already know that the noise passes to the ear partly through air and partly through the rider’s bones. To reduce hearing damage we must establish which route.”
The next part includes playing noise back to subjects while they do cognitive tests. Riding a motorcycle requires great concentration; anything that reduces it may lead to accidents. The project will will run for a year.
“This isn’t about putting people off wearing helmets; it’s about finding ways to reduce this damage so that riders can have a better experience,” added Holt.
Importance of Personal trainer in fitness
Just as one size doesn’t fit all, one uniform regimen doesn’t suit everyone. That’s where the role of a personal trainer comes in — to.
tailor the exercise schedule keeping variables such as your stamina and goal in mind. Here’s what you must keep in mind before putting him/her in charge of your fitness.
CREDENTIALS
Strong credentials will ensure that the trainer doesn’t put you on an unhealthy regimen and is equipped to deal with injuries, if any. “A basic college education of 10 + 2 is necessary in India. Additionally, the trainer must be certified in professional fitness courses. Many certifying organisations offer different classes and workshops. International certifications are also available. Moreover, the trainer must keep updating his/her knowledge with short-term courses,” says Althea Shah, fitness expert and General Manager Operations, Gold’s Gym India.
TRY IT OUT
“If you like the trainer, you can always opt for a trial session,” advises gym owner Satyajit Chourasia. Many trainers provide free trial sessions for prospective clients, while others charge a nominal fee. “Find out how your trainer works and how he/she communicates with you through the workout. Most importantly, observe how you ‘felt’ after the workout. Were you refreshed? Too stressed? If you work out with a good trainer, he/she will easily gauge your state of mind and direct you accordingly,” adds Chourasia.
FIT ENOUGH?
How good is a trainer who advises good diet and regular exercise, but finds it difficult to stick to his/her own regimen? “A trainer must have the right physique that can motivate clients. The trainer needn’t be a pehelwaan, rather he/she must have a toned, fit look. One, it gains admiration. Second, it boosts trust,” opines Chourasia.
TALK NUMBERS
“Always ask the hours that the trainer has available and what kind of flexibility will there be in scheduling your workouts,” advises Shah. Most professionals have a jam-packed schedule, as a result of which, changes in workout timings become common. If that’s the case with you, spell it out.
TAKE REFERENCES
“Find out if the trainer has worked with other clients who have had a similar starting fitness level and age. Also, if you are training for a specific goal, say a marathon, find out if the trainer has worked with others who have had similar goals,” says Shah.
GENDER BIAS
“Many people find it easier to take direction and motivation from a trainer of the opposite sex, while others may only feel comfortable with a trainer of his/her own gender,” suggests Shah. Be honest and ask yourself if you are okay with training with someone irrespective of his/her gender. If not, make your preferences clear and put it upfront when going about your search.
GOING DEAF AT THE GYM?
Listening to an iPod during a workout feels like second nature to many, but the latest research warns we need to consider the volume levels in our earphones while exercising. Bill Hodgetts, assistant professor in speech pathology and audiology at the University of Alberta (U-A), says his research has found that exercising in a gym often prompts people to turn up the volume to potentially unsafe levels for the ear.
The researcher found that the study participants, who were in a gym-like setting, listened at potentially dangerous levels while working out, likely due to the presence of background noise. But he says it isn’t the listening level alone that’s risky, it’s how long a person listens at that level. What Hodgetts found is that almost half of his study participants listened for a length of time during exercise that put them at risk for hearing loss.
The good news? The solution is simple, he says: Get better earphones, those that “seal” the ear canal, acting as an earplug and thus reducing background noise, says an U-A release. Hodgetts’ mission is to get the message out that proper earphones will make a huge difference in auditory health while allowing people to enjoy music at a lower, and safer volume. Hodgetts’ research was recently published in the International Journal of Audiology.
How to prevent cervical cancer and symptoms
Though knowledge and awareness are the first steps towards prevention, taking precautionary measures and following these steps can help you prevent the disease.
Knowing that cervical cancer is the most common cancer affecting women in India and accepting that everyone is at risk is the first step towards effective prevention. Human Papilloma Virus (HPV), a sexually transmitted infection, is present in 99.7% of cervical cancer cases, and thus prevention includes:
Having safe sex with a single partner. Using condoms though not fool proof, is a good practice.
Avoiding smoking
Having a healthy lifestyle:
Diet rich in antioxidants, vegetables, fruits, fiber and whole wheat products
Physical activity & exercise, maintaining healthy weight, controlling stress levels
Getting screened regularly and knowing about pap smear & HPV DNA tests
It is appropriate that women above 30 have both HPV DNA test and a pap test at the time of screening, as this helps in early diagnosis
For women above 30, if both the HPV DNA test and the pap test are negative, pre-cancerous changes or cancer is highly unlikely and testing does not need to be repeated for three years. If the pap test is negative and the HR-HPV test is positive, both should be repeated in 6-12 months.
Discussing vaccination with your gynecologist
Vaccination against specific types of HPV is another way to reduce infection rates and thereby reducing the incidence of cervical cancer. Vaccines provide protection against two low-risk and two high-risk types and is expected to provide protection against 90 percent of genital warts and 70 percent of cervical cancers. There are, however no conclusive reports that the vaccine may offer some protection against the other HPVs causing cervical cancer. In addition, the vaccine does not have effectiveness against preexisting infections and thus to be most effective, need to be given before a person is sexually active. Thus, protection is incomplete and screening is a must using a pap and (once 30 or over) the HPV test.
Early cervical cancers are easily missed as they affect an area of the body not visible externally and don’t usually cause express symptoms.
Cancer is a disease in which cells in the body grow out of control. Cervical cancer starts in the cervix, which is the lower, narrow end of the uterus (the womb) and connects the upper part of the uterus to the vagina (the birth canal).
Who gets it?
All women are at risk. Approximately 80% of the new cases occur in developing countries like India, which reports approximately one fourth of the world’s cases of cervical cancer each year. The human papillomavirus (HPV), one of the most common sexually transmitted infections is the main cause of cervical cancer and is associated with 99.7% of all cervical cancer cases.
What puts a woman at risk?
Starting sexual activity at a young age (before 18 years) Having multiple sexual partners Having Human Papillomavirus (HPV) infection Having had any sexually transmitted infection Smoking Having more than 3 children (multiple deliveries) Having the first pregnancy at a young age (before 18 years) Having a weakened immune system
How does a woman know she has cervical cancer?
Early cervical cancers are easily missed as they affect an area of the body not visible externally and don't usually cause express symptoms. When the cancer grows larger, or spreads, women may notice: Increased vaginal discharge Abnormal vaginal bleeding Bleeding that occurs between regular menstrual periods
Bleeding after sexual intercourse, douching, or a pelvic exam Bleeding or spotting after attaining menopause Pelvic pain Pain during sex Menstrual periods that last longer and are heavier than before These must not be ignored and women should seek immediate medical attention. With regular screening tests, cervical cancer is the easiest female cancer to prevent and also highly curable when found and treated early.
Ayurvedic food: Good for health?
In Ayurveda, every food has its own taste (rasa), a heating or cooling energy (virya) and a digestive consequence (vikapa). Ayurvedic food is generally sathwik. This food is said to calm the mind, purify the body and improve the state of consciousness. The food is preserved with pure ingredients; it’s cooked with care and love while there is a blend of spices to make food palatable but not spicy and salty.
Ayurvedic food depends on three doshas namely — Vata, Kapha and Pita. All humans have one or a mixture of these three doshas. These three are a combination of the five elements (Earth, water, air, fire and ether). Ayurvedic food is eaten in accordance to a person’s nature and balance out one’s personality. Vata defines hyperactive and fast individuals, Pita is for fast and perfectionists, Kapha involves calm and stable people. If you know your dosha you can eat accordingly. Vata is a combination of air and ether, pita is of fire and water and kapha is earth and water combined.
People with pita, eat sweeter fruits and cooling foods like mint and bitter gourd. People with Kapha eat light foods like salad and fruits other than banana, mango and chikoo. While those with vata dosha can eat sweet and slightly heavier foods as they’re rather light in personality. Mango, chikoo and banana are examples of foods people with vata dosha can eat.
The utensils used for cooking are mud pots, stainless steel, brass, wood, stone and bone china. Aluminum and non-stick utensils are generally avoided because of its carcinogenic effects. The fruits and vegetables used to make ayurvedic food are fruits and vegetables available fresh in the market.
Ayurvedic food should never be overcooked and the time of cooking should always be kept in mind. The course organised by Kaushani Desai, who teaches Art of Living’s Ayurveda Cooking Course, talks about simple yet effective tips while preparing a scrumptious yet nutritious meal. For instance:
Use black pepper instead of using red chilli powder
Add methi (fenugreek) to pumpkin to aid digestion
Add ajwain to roti or rice if you are eating it with spicy vegetables or even to reduce indigestion problems.
NIMBOO PANI
1 glass water Half a lemon 1spoon mint paste 2 spoons jaggery 1/4th tsp black salt Grated pumpkin and yellow pumpkin to taste Mix the ingredients in a container. Add some ice if required and serve the ayurvedic refreshing drink.
What is pap smear examination?
It detects the earliest signs of cervical cancer as well as infections, inflammations, and abnormal changes in cervical cells.
Pap smear examination is the most important tool for the screening and early detection of cervical cancer.
What is pap smear?
Detects the earliest signs of cervical cancer as well as infections, inflammations, and abnormal changes in cervical cells
The doctor puts an instrument called speculum into your vagina, sees the cervix, and then takes a few cells for testing from inside and around the cervix using a special stick, brush, or swab
Who needs it and when?
Once a year, for women at age of 21 or 3 years after becoming sexually active till age 30
Once every 2-3 years for women over 30 (Who have 3 normal tests in a row)
Another option for women over 30 (With normal immune systems and no abnormal pap results) is to get tested every 3 years with pap smear plus HPV DNA test
Once a year for women with weak immune system (organ transplant, chemotherapy, steroid use, or HIV infection)
Women above 70 with no abnormal pap results in the last 10 years, and no history of cervical cancer, HIV infection, or a weak immune system, may choose to not get tested. Women with total hysterectomy (removal of the uterus and cervix) unless the surgery was done for cervical cancer or pre-cancer, may choose to not get tested. Women with hysterectomy without cervix removal need to get tested
Get ready for the test
Schedule it when you do not have your periods
Avoid having sex or using tampons, vaginal creams, or suppositories, about 2 days before the test
What will it tell your doctor?
The test gives a picture about whether there is a suspicion, clear evidence, or absence of cervical cancer. The evidence picked up for infection or inflammation or any other changes would help in further management
In recent times, LBC (Liquid Based Cytology) method of testing has gained recognition over the standard technique due to its higher sensitivity and specificity as well as the early identification of precancerous lesions.
TREATING INFERTILITY
Whatever may be the cause of infertility, it is now possible to have a baby of your own genes with the various methods of treatment available.
Male infertility is a problem that has been plaguing couples for a long time. Thanks to medical breakthroughs, today there are several methods to help couples conceive. According to consultant gynaecologist Dr Rishma Dhillon Pai, when a couple fails to conceive even a year after trying for a baby, it is labelled as infertility. “The man is responsible for infertility in 30 to 40 per cent of the cases. The semen analysis may show low sperm count or movement (normal is more than 20 million sperms/ ml and more than 50 per cent motility) or in some cases, no sperms in the semen sample,” she says.
Some of the common causes of male factor infertility are sexually transmitted diseases like gonorrhea or chlamydia, which may cause blockage of the tubes that carry the sperms. “Mumps in childhood can cause testicular damage and failure and absent sperms. A boy may be born with congenital absence of the vas or the testes may not come down into the scrotum at birth and this can cause damage to testes and failure of sperm production. Swelling of blood vessels around testes, surgery for hernia, hydrocoele can all lead to male infertility. There are many new treatments for male factor infertility whereby even men with no sperms or very few sperms can become fathers. When the count is at least 10 million, an intrauterine insemination (IUI) can be tried. Here the semen is washed by special methods in the laboratory and a small quantity of sperms are placed with a thin tube right inside the uterus (womb). This is a simple and inexpensive procedure,” says Dr Pai.
If the count is very low, then the procedure of choice is Intracytoplasmic Sperm Injection (ICSI), which is like a test tube baby procedure. “The woman’s eggs are removed with a needle under sonography control. The eggs are placed under a microscope and each sperm is picked up with a needle and injected directly into the egg with a micromanipulator. The eggs then fertilise and divide and after two to three days the embryo is put back into the womb of the wife. In cases where there are no sperms in the semen and if the man’s hormone test is normal, then the sperms can be removed directly from the testes with the help of a tiny needle. In some cases, there is complete testicular failure with abnormal hormones and no sperms are seen in the testes on biopsy. In these cases, the only treatment is to use donor sperms. These are taken from a semen bank where HIV, hepatitis B etc tested donor semen is banked. This is inseminated into the woman and one can obtain a high rate of pregnancy by this simple and inexpensive technique of donor insemination,” she says.
According to gynaecologist Dr Nandita Palshetkar, in our country, nearly 20 million couples suffer from infertility. “Those patients who don’t conceive even after three to four attempts of ICSI can opt for donor sperm. Today we can say that ‘no man is infertile.’ Whatever may be the cause of infertility, it is now possible to have a baby of your own genes with the help of Artificial Reproduction Techniques (ART). So consult your physician as soon as you feel there is some problem and do not waste time. Remember, it is very important not to attach blame to yourself or your partner, even if one of you is facing infertility. Scientific advancement in the infertility field is moving at a very fast pace and, hopefully soon there will be more answers to the problems faced by couples who desire to have their own children,” says Dr Palshetkar.
Tips on how natural remedies help you to maintain a healthy liver
DETOX THE NATURAL WAY
Liver is one of the largest and vital organs of the human body. The liver not only helps to detoxify our body by breaking down harmful chemicals, metabolic waste, drugs/ alcohol but also regulates important body functions such as digestion, metabolism, storage, and release of sugar, fats, and cholesterol. Liver also produces a variety of proteins, including enzymes, hormones, clotting and immune factors which play a significant role in protecting the body from various forms of diseases.
Since, liver performs so many vital functions of the body, liver damage can be harmful for almost all body parts and systems. Therefore, a healthy liver is the key to maintaining a healthy body.
Liver disorders are accelerated by alcohol abuse, excess weight, intake of chemicals and a poor diet. Symptoms of liver disease may include fatigue, loss of appetite, nausea, vomiting, abdominal pain, and jaundice. Chronic infection can lead to cirrhosis, cancer and hepatitis.
One of the oldest systems of medicine, Unani prescribes natural formulations which not only cures chronic liver diseases but also helps in maintaining a healthy liver. Some of the natural ways to save liver from harmful toxins and keep it healthy are enlisted below:
Kasni is a good source of Vitamin A and C. Thus, Kasni helps in the healthy functioning of the liver and secretion of bile. A glass of Kasni juice every morning is good for the liver.
Pomegranate is an excellent source of vitamins and minerals. A glass of pomegranate juice daily for breakfast supplies the required amount of minerals for the healthy functioning of the liver.
Sugarcane juice is a perfect tonic for people with diseased liver as it helps to strengthen the liver functioning. Being alkaline in nature, sugarcane juice helps to maintain low acid levels in body which is good for those who suffer from any liver disease.
To retain a healthy liver, a strained mixture of sacred fig or pipal leaves (3 to 4 leaves), with added sugar and 200 ml of water could be taken twice a day on a daily basis.
To strengthen liver functioning one can also take papaya seeds mixed with 10 drops of lemon juice, twice a day.
Turmeric used in preparation of daily food contains antiseptic and antibiotic effect which helps in detoxification of waste and chemicals from the liver. It prevents alcohol and other toxins from being converted into compounds that are harmful for the liver. Thus one can take a teaspoon of turmeric powder with a glass of milk on daily basis. Chewing saunf (Fennel seeds) about 5-6 grams on daily basis after every meal helps in improving the functioning of liver.
For a person suffering from jaundice, a mixture prepared by soaking 20 grams of henna leaves overnight and then strained must be taken every morning till the liver regains its vitality.
To ensure smooth functioning of liver one can prepare a concoction by blending 6 grams each of cucumber seeds and Kasni seeds in water and strain the mixture. Add some sugar to the concoction and drink it twice a day. This concoction is also beneficial for patients suffering from jaundice.
A healthy diet provides needed amount of nutrition to body which boosts the immune system and increases the energy and vitamin storing capability of liver which further helps the liver in removal of toxins from bloodstream and promotes healthy metabolism. Therefore, one should definitely go for a healthy and balanced diet full of vegetables and fruits. Inclusion of green vegetables, carrots, legumes, whole cereals and seasonal fruits in their diet is a must. Please note, diabetic patients should avoid very sweet fruits like watermelon, banana, mango, grapes, etc. In addition one could opt for white meat (chicken and fish) rather than red meat.
ESTROGEN MAY HELP COMBAT SCHIZOPHRENIA
Women are generally prescribed estrogen to fight menopause related effects like bone loss and mood swings. Now, a new study has claimed the hormone replacement therapy might also protect them from schizophrenia.
The Tel Aviv University study suggested that restoring normal levels of estrogen may work as a protective agent in menopausal women vulnerable to schizophrenia. “We’ve known for some time that when the level of estrogen is low, vulnerability to psychotic symptoms increases and anti-psychotic drugs are less likely to work. Now, our preclinical findings show why this might be happening,” said Professor Ina Weiner, who led the research, based on an animal model.
In their study, Weiner and her colleague Michal Arad removed the ovaries of female rats to induce menopause-like low levels of estrogen and showed that this led to schizophrenia-like behaviour. They then tried to eliminate this abnormal behaviour with an estrogen replacement treatment or with the antipsychotic drug haloperidol.
They found that estrogen replacement therapy effectively alleviated schizophrenia-like behaviour but haloperidol had no effect on its own. Haloperidol regained its effect in these rats when supplemented by estrogen.
Tips on how to care for House Plants
Potted plants are a good way to accessorise and liven up your home. Best of all, most plants are relatively easy to care for; it’s definitely not rocket science. Here are some points you must remember:
Pruning and trimming is essential for potted plants. While it helps you regulate their height, cutting of dead stems and removing yellow leaves will prevent fungus and decay from setting in. While light trimming can be done anytime, the best time to prune potted plants is when they are actively growing - the rainy season. Use pruning shears for plants with thick woody stems.
Clean up the leaves. Yes this is important so as to keep them dust and insect free and get the required light to grow. While you can use a damp cloth or sponge for smooth leaves, use a soft brush (a paint brush or old tooth brush is ideal) for plants with hairy leaves. For fine foliage plants like ferns, spraying them with water is a good option.
As the plants grow, you will need to move them into larger pots to allow for the roots to spread. Otherwise they will become pot bound — the roots will become cramped and form a tightly packed mass inhibiting the plant’s growth. You know you have to repot the plant when you see the roots on the surface or emerging from the drainage hole in the pot.
Is it harmful to listen to music while workout or at Gym?
Can’t have that workout without the deejay playing or your earphones plugged in? Here is a word of caution.
The next time you’re throwing a party, consider a gym as a venue. For there are several fitness centres which feature live deejays among other perks. If you’ve been among the ones enjoying this trend as you pump iron everyday, perhaps it’s time for a rethink.
HOW IS IT HARMFUL?
The noise hazard due to loud gym music is dependent on an individual’s susceptibility and to the level and duration of exposure to high-intensity music. Damage caused due to regular exposure for prolonged periods to sound levels above 85 dBA (decibel level) can put you at risk of noise-induced hearing loss. The risk is proportional to the duration of exposure — greater the duration, greater the risk. Unfortunately, there are no standardised tests which can predict who is at greater risk. However, some researches suggest that a cumulative effect taken over a period of 24 hours for any individual can predict the risk of hearing loss.
THE IDEAL SOUND
Assuming the average aerobic workout or weight training session lasts for nearly 45-60 minutes, the maximum noise level for the music should be maintained up to 85 dBA or less. Research suggests that listening to loud music, either through an ambient source or headphones, for prolonged periods can at least lead to temporary hearing loss (it’s reversible though; typically felt after going to a night club with powerful sound).
PSYCHOLOGICAL EFFECTS: GOOD AND BAD
Just as music therapy has been proved to heal you, noise therapy can harm you too! Research suggests that different categories of music play a significant role on the peripheral nervous system and also on the the heart beat. Listening to ‘techno’ music while running or weight training can improve the peripheral blood flow to the muscles and can allow the heart to beat more rhythmically. Soothing or slow music is suitable while stretching and relaxing. If you’re into meditation or yoga, silence is best.
PLUGGING IN THE AGONY
If your iPod is your inseparable friend while working out, remember that the typical iPod generates sound volume at a level of 100-130 decibels — and most people keep the volume to at least three-fourths of the maximum. Now chew on this: The noise of a motorcycle 30 feet away is about 80 decibels; the intensity level in the front row of a rock concert is about 110 decibels and the noise of a military jet taking off is about 140 decibels at 100 feet.
KEEP IT LOW
A common perception is that louder the music, more enjoyable is the exercise and harder the effort put in. However, in a recent study (done by Wilson and Herbstein) found that “low-risk” sound levels (i.e. 85-dBA or less) could be used in aerobics classes without reducing comfort, enjoyment, or motivation to exercise. Again, an ambient source would still be preferable rather than head/ear phones.
So if your iPod’s a part of you, the simplest way to care for your ears is to tone down the volume or if that’s too difficult, reduce the time you spend with it plugged in. Focus on breathing and building your six pack instead!
HITS FOR FITNESS
Music does play a role in motivation and recreation while gymming.While pumping music aids aerobics and weight training, slow instrumentals soothe your nerves while stretching and doing callisthenic exercises. Music therapist Vivek Joshi suggests some tracks you can load on your iPod the next time you set to exercise.
