BETTER TO ENHANCE THE POWER OF CONCENTRATION

 

Most people know the power of concentration. Experts normally cite the example of Arjuna of Mahabharat days, Gautam Buddha, Ramkrishna Paramhansa, Swami Vivekananda, Albert Einstein and other such luminaries in this regard. We know well about them and their exceptional achievements. It is said that the secret of success is zero or minimum distraction and optimum concentration or the art of turning all your powers on just one point at a time, of course in a positive sense. 

Ironically, it is observed that some people in every profession are interested in concentrating their mind in manipulation only for getting power and money. Is it desirable, ethical or legal?

During my session on motivation and wellness, the participants, particularly students, ask the question that they want to study, do the needful, but are unable to concentrate. Similar is the case with many people across different professions. Normally, I tell them and also make them understand through some examples about some tested ways to enhance the power of concentration. Let us elaborate and discuss.

Everybody knows that normally when sun rays fall on a piece of paper, no visible change is seen. But when sun rays are concentrated on the same piece of paper through a magnifying glass, the paper starts burning. It is nothing but the power of concentration. 

Let us take another example. One student who was facing the concentration issue in his life was given a simple looking task in front of his class-mates. The task was to take a round of the sports field by holding a glass-full of water with a condition that during the performance of that task, even one drop of water should not fall from the glass. If it falls, he will have to take another round of the field. The student happily accepted the task. Although the task was seemingly easy, the condition of not dropping even one drop of water while taking the round of the field was really difficult. Notwithstanding this big challenge, the student completed the assigned task successfully. Everybody including the teacher congratulated the student. Thereafter, the teacher asked the student whether during taking the round of the field he heard his friends cheering him constantly or he noticed what the other onlookers were saying about the challenge. The student said that he was not at all aware of what was going on around him as he was concentrating only on completing the task nicely. The teacher complimented him for showing the power of concentration and said to all the students that ignoring what is not needed to concentrate on the task at hand guarantees success in almost everything.

Swami Vivekananda said very clearly, “To me the very essence of education is concentration of mind, not the collection of facts. If I had to do my education over again, and had any voice in the matter, I would not study facts at all. I would develop the power of concentration and detachment, and then with a perfect instrument (mind) I could collect facts at will.” 

Undeniably, improvement in the power of concentration results in better performance, confidence, decision making and peace of mind. But the question is how to improve this power?

Yes, by practicing some concentration enhancement exercises daily, it becomes easier to control the fickleness of mind and improve the power of concentration. All of us can very well ensure this by incorporating breathing exercise (Pranayama) and Meditation in our daily routine. It is not difficult, provided we are genuinely interested. Saints and wise people say that Pranayama and Meditation are nothing but the proven system of enhancing the power of concentration. 

So, start it with 10-10 minutes of both – Pranayama and Meditation. Once you start getting the positive results, you would be inclined to increase the time to 20-20 minutes or more. Yes, this should be done in the morning after finishing your wash room engagements, but before taking breakfast. Starting with Anulom-Vilom Pranayama (Alternate Nostril Breathing), which is the easiest one, is the best option. For Meditation, just sit comfortably in a meditative pose like Sukhasana by keeping your spine straight and body relaxed. Breathe in and breathe out mindfully with your eyes closed. With even 10-minutes of regular meditation for at least a month, you would feel a significant positive change in your power of concentration. 

As always, I'm keen to know what you think on this subject. Hence, I request you to post your comments to share your valuable opinion.  (hellomilansinha@gmail.com)

 # Published in my Sunday Column of "Morning India" daily.                   

# Click here to enjoy my Blog in Hindi, "Chalte, Chalte" (चलते, चलते)     

NEED TO ADDRESS WATER POLLUTION ISSUES ON PRIORIOTY

               

Recently there was headline news regarding the CAG (Comptroller and Auditor General of India) report of harmful bacteria (E. coli) found in drinking water samples collected from water taps of 49 stations in 2022-23 and 56 stations in 2023-24. 

It is good that the Minister of Railways directed the authorities to take corrective measures to put in place a new tank to tap filtration system and a monitoring mechanism at the Railway Board level for ensuring the supply of good quality water. Nevertheless, it would be interesting to know about the findings of the CAG report of 2024-25 and 2025-26 regarding the water supply quality at thousands of stations. 

Actually, all organisations – public and private both, should have a SOP (Standard Operating Procedure) for periodical exercise of water quality audit in their work places to ensure provision of good quality of water. 

Similar or more frequent and serious exercises must be undertaken for ‘Nal Se Jal Yojana’ of the Central Government.

Monsoon is still on in some parts of our country with consequent deteriorating flood situation usually in states like UP, Bihar, West Bengal, Assam and Odisha, to name a few. It's an open fact that during this period the water pollution becomes worse in many parts of the country. The pathetic state of the huge population suffering from water borne diseases are seen to be believed particularly in urban slums and rural areas. 

The pertinent question has been whether water pollution finds a priority position particularly in the agenda of state governments at the execution level? No doubt, it is shown to be high on its agenda on paper and ironically in many cases huge money allocated and spent too. Yes, the concerned agencies looking into the utilisation of public money must look into it meticulously, as it is directly connected with all living beings.

Before proceeding further, we may go through some facts related to water pollution in our country. It is true that 

1) the poor and the disadvantaged section of society are the worst hit by water pollution. These people, which comprises a sizable portion of our population, have to use unclean and unsafe water. Obviously, various water borne diseases like Diarrhea, Cholera, Malaria, and Filariasis affect them most resulting in large number of deaths every year; 2) significant number of communicable diseases are also related to polluted water; 3) most of our rivers including Ganga and Yamuna are still polluted as sewage, trash, food, animal remains and industrial wastes containing toxic chemicals are dumped in large quantities despite more than one initiatives taken particularly by the Central Government; 4) oxygen content in water is depleting very fast; 5) due to ground water contamination as a result of interaction between groundwater and unclean surface water, situation has become further grave.

The above list is indicative of the growing menace of water pollution and its disastrous impact on a very large population of the country. This naturally demands urgent corrective measures including complete stoppage of dumping industrial wastes, sewage and plastic wastes into water bodies by all concerned in an integrated and concerted manner. 

Interestingly, WHO (World Health Organisation) says very rightly that ‘when water comes from improved and more accessible sources, people spend less time and effort physically collecting it, meaning they can be productive in other ways. This can also result in greater personal safety and reducing musculoskeletal disorders by reducing the need to make long or risky journeys to collect and carry water. Better water sources also mean less expenditure on health, as people are less likely to fall ill and incur medical costs and are better able to remain economically productive. With children particularly at risk from water-related diseases, access to improved sources of water can result in better health, and hence better school attendance, with positive long-term consequences for their lives.’ 

Precisely speaking, there is an urgent need to address water pollution issues on priority. Yes, the overall cost of making provision of clean water to one and all in the country by smart and sustainable management of water pollution is lesser than the value of multiple health and life-related benefits. 

As always, I'm keen to know what you think on this subject. Hence, I request you to post your comments to share your valuable opinion.   (hellomilansinha@gmail.com)     

# Published in my Sunday Column of "Morning India" daily.

# Click here to enjoy my Blog in Hindi, "Chalte, Chalte" (चलते, चलते)  

ALWAYS SAY AN EMPHATIC ‘NO’ TO ADDICTIVE ITEMS

Sometime back our Prime Minister urged the youth of the country to desist from consuming E-Cigarette due to health-related risk factors. It was not without some reasons. The scope of intoxication and addiction has been increasing and so is the availability of multiple kinds of intoxicating and addictive items. It is also a matter of serious concern that students of different educational institutions are falling prey to addiction in one way or the other. 

Various surveys say that vulnerable adolescents and youth in the age group of 16 to 18 years generally get addicted first to Cigarettes, Tobacco, Gutka, Alcohol, Bhang and Ganja. Then they are attracted and tempted to consume Cheras, Cocaine, Heroin and other addictive items. For them these substances are not meant merely for fun and enjoyment, but become their necessity. All statutory warnings become meaningless. This situation is highly dangerous particularly for the future of our youth. It is equally very challenging for the family/ society/country.

Why do people get addicted? It is normally observed that people fall prey to addiction due to advertisement, peer pressure, allurement and instant fun besides trying to find an escape route for their loneliness, stress, depression or other emotional setbacks. 

It is needless to emphasise that due to consumption of addictive items, students, youth or individuals suffer from different diseases and also indulge in illegal and anti-social activities. To say, they harm themselves, their family, society and the country in several ways. First of all, they fail to focus on their studies or work which affects the outcome badly. Secondly, it adversely impacts their health slowly but surely and they start feeling weak and less energetic. Simultaneously, telling lies, borrowing money from friends and stealing money primarily at home start. At that moment, clever and manipulative criminals extend the so-called loving support – emotionally and initially financially as well. This is the normal trap mechanism of criminals to add the vulnerable people. Once that happens successfully, the life of the newly joined persons becomes difficult in multiple ways. Anyone can see this happening to addicted persons in their locality. You can find these stories in some national and international films as well. 

Everybody must think on this issue and ask the question as to why one should move towards this blind tunnel of difficulty and disaster leaving the guaranteed future of living a better and prosperous life by pursuing the studies or a positive activity with all sincerity and hard work.

Actually, during the critical period of adolescence when the boys and girls go through various changes – from hormonal to situational, they are required to manage different changes – physical, mental, emotional, social, educational etc. These are not easy to manage successfully all the time. Remaining mentally stable and balanced is a difficult task. During this particular period, some boys and girls are found to deviate and enter the addiction zone where everything seems to be cosy-rosy-joyful. In fact, this is the time where the role of guardians, teachers and elders becomes very defining. If they can keep a close eye on their activities; can help them manage the changes they are going through and protect them in the best possible manner from the unscrupulous elements, and also stand by their children emotionally and otherwise; it would be very rewarding for the children as well as for the family.

Yes, all-out efforts must be taken by the family and friends to bring back the person out of the addiction trap, if at all someone enters that bad zone. No doubt, this requires will power and courage for all concerned. At that point of time, everyone should look forward, not backward and stop fault finding. Instead of accusing the person for indulging in such activities, the parents, elders and spouse should hold his or her hand and assure him or her of fast recovery and in fact try collectively with all sincerity towards that goal. Constant motivation and emotional support will surely work very well. 

Yes, besides the main focus of DDAC (District De-addiction Centres) of early prevention, education, demand reduction, identification, treatment and rehabilitation services of vulnerable persons or individuals affected by addictive substances, it is also necessary for the concerned Law Enforcement Agencies to take strict punitive action speedily against the peddlers, culprits and associated criminals. 

As always, I'm keen to know what you think on this subject. Hence, I request you to post your comments to share your valuable opinion.  (hellomilansinha@gmail.com)

 # Published in my Sunday Column of "Morning India" daily.                   

# Click here to enjoy my Blog in Hindi, "Chalte, Chalte" (चलते, चलते) 

PRACTISING YOGA AS A WAY OF LIFE HAS IMMENSE BENEFITS

             

Are you practising Yoga regularly and mindfully?  I've been practising it for the last 32 years sincerely, regularly and consciously. And I can say with all responsibility that I’ve benefited immensely in every respect. Anyway, in this age of modern medical science and technological advancement, a large number of health-conscious people throughout the world practise Yoga. As such, the International Yoga Day symbolises the world-wide acceptability and accessibility of Yoga which is centuries old and has deep roots in ancient Indian culture. 

Actually, Yoga is basically a science - science of integrating body, mind and soul. That’s why many saints, scientists and great persons did say in different ways as said by B.K.S.Iyengar, “Yoga, an ancient but perfect science which deals with the evolution of humanity. This evolution includes all aspects of one's being, from bodily health to self-realization. Yoga means union - the union of body with consciousness and consciousness with the soul. Yoga cultivates the ways of maintaining a balanced attitude in day-to-day life and endows skill in the performance of one's actions. 

The term Yoga has its verbal root as ‘Yuj’ in Sanskrit. ‘Yuj’ means joining. Yoga is that which joins and it’s really so, as people in different countries of the world sit in different places in large numbers to practice Yoga and reap health benefits hugely. 

In fact, Yoga is the settling of the mind into silence and once the mind is settled, we are established in our essential nature which is unbounded consciousness. So, whenever we confront with this hard fact that the whole world is passing through difficult times where besides different age-old known diseases, many life-style and stress related diseases are taking its toll in growing numbers, it becomes more appropriate to appreciate and accept this time tested method of being and keeping well in true sense of the term as extensive research on yoga therapy has vindicated its effectiveness in dealing with such diseases almost without any cost. 

Paramahansa Yogananda asserts that Yoga is a method for restraining the natural turbulence of thoughts, which otherwise impartially prevents all the people of all lands from glimpsing their true nature of spirit. Yoga can’t know the barrier of East and West any more than it does the healing and equitable light of the Sun. He further says that the ancient yogic technique converts the breath into mind stuff. By spiritual advancement, one is able to cognize the breath as a mental concept, an act of mind: a dream breath. Many illustrations could be given of the mathematical relationship between man’s respiratory rate and the variations in his states of consciousness. A person whose attention is wholly engrossed, as in following some closely knit intellectual argument, or in attempting some delicate or difficult physical feat, automatically breathes very slowly. Fixity of attention depends on slow breathing; quick or uneven breaths are an inevitable accompaniment of harmful emotional states: fear, lust, anger. 

Interestingly, regular practice of Yoga has found to have very positive impact on our digestive and immune system, muscle strength, emotional stability as through different Aasans and Pranayam, we inhale more of oxygen and exhale more of carbon dioxide thereby making our nervous, digestive and circulatory system greatly activated. To say, after each Yoga session, one feels better physically, mentally and spiritually. That’s why Iyengar says, “Yoga is a light, which once lit, will never dim. The better your practice, the brighter the flame.” 

Undeniably, the benefits of Yoga can only be realised if we practice it regularly with complete sincerity and determination, with a relaxed body and open mind. The outcome of such practice would make us feel better, re-energized, calm, cool and composed. As the days, weeks, months and years of regular and disciplined practice of Yoga continue, we can distinctly feel the positive change in our thoughts, behaviour, actions and attitude towards everything in life. 

Precisely speaking, Yoga is basically a way of life and should be practised as such. It’s not a short-term pursuit or only a set of exercises. Yoga is an important daily activity of being and remaining conscious of all our activities, be it thinking, reading, eating, playing, working, sleeping and what not till the last day in our life.

 As always, I'm keen to know what you think on this subject. Hence, I request you to post your comments to share your valuable opinion.  (hellomilansinha@gmail.com)

 # Published in my Sunday Column of "Morning India" daily.                   

# Click here to enjoy my Blog in Hindi, "Chalte, Chalte" (चलते, चलते)   

NO NEED TO WAIT FOR WEEKLY OFF OR HOLIDAY

It is true that most of us want to do something good; want to be happy; want to begin our day with lots of hope and to end the day relishing the experiences and achievements before finally falling in the bed to enjoy a sound sleep with sweet dreams. But do whatever we want materialize on a daily basis? Definitely not. It’s a normal phenomenon and it happens with everybody. Ironically however, many people find it discomforting and worrisome. Yes, you too must have come across an advertisement where it is shown that an employee returns home completely exhausted and dejected to ask his wife, when will the weekly off or holiday come? Health surveys say that in today’s fast office and professional life a number of persons are found to be under pressure to achieve the performance target that leads to tension and anxiety - the initial phase of heart disease, diabetes and kidney problems – to name the least. Their friends do deliver the same dialogue that why only you, currently many people are going through lots of worry and anxiety, no matter how well off they are and how many advantages they command.

Waiting for a weekly off or holiday, these people live a worrisome life particularly during the weekdays. They are neither able to eat and sleep properly nor able to weep loudly to ease themselves out. They rarely find anyone around with whom they can share their problems and anxieties. They feel perplexed about what to do and how to get relief? Level of tension and worry soars. Mostly without any reason or logic, family members at home and subordinate colleagues at the workplace face the angry outbursts which further aggravate the problem. At times, the situation seems unmanageable. As a shortcut remedy or an easy option, they take alcohol or sleeping pills. But, again in the very next morning, the problem comes to the fore with the same or added gravity. Why? 

This is because on most of the occasions they create their own tension due to their faulty thinking and perception. And on top of this they are in the habit of carrying the negative thoughts - the anxiety issues in their mind and continue to struggle finding solutions in a confused state. In fact, their problem gets compounded in this way. Dr. Alexis Carrel says that businessmen who do not know how to fight worry die young. So true. Here the question is whether this is the case with every office goer, salaried person and every professional or it depends on how a person actually responds to a difficult situation at home or elsewhere?

Many experts are of the opinion that your worry or tension is basically not the result of any happening, circumstances, problem, challenge or incident. It is actually the result of your reaction most of the time and not response to these factors. And your reaction is nothing but the natural outcome of your thought process. Did you know the difference between the reaction and response? Simply speaking, the reaction is instant and the response is thoughtful. Here, it is also desirable to know well what are you worrying about and what you can do to solve it.

To say exactly, if you sit well, sip a glass of water and take pen and paper to write down the issues troubling you and then try to note down the probable practical solutions just against it based on your assessment and judgement, you will find to your surprise that most of your problems are solved. It is because you came to the position of clarity from confusion that you were carrying in your mind only to get it compounded. And if anything remains unresolved, that can very well be attempted with a cool and calm mind in the light of fresh wisdom and confidence gained through your own simple but magical effort to manage worry. To say, confusion is one of the main causes of worry and tension and when we are worried, our emotions are riding high. So, it is better to keep our emotions under control. Experts do say that if you devote time to know the facts in an impartial and professional manner, your worries would usually evaporate in the light of knowledge. Lou Holtz asserts it in this way: ‘It is not the load that breaks you down, it is the way you carry it.’

Isn’t it an interesting and important topic? Then, just take a pause to ponder over such worrisome issues whenever you are confronted with to find a solution logically with confidence and clarity in order to enjoy life every day without waiting for weekly off or holiday.

As always, I'm keen to know what you think on this subject. Hence, I request you to post your comments to share your valuable opinion.   (hellomilansinha@gmail.com)     

# Published in my Sunday Column of "Morning India" daily.

# Click here to enjoy my Blog in Hindi, "Chalte, Chalte" (चलते, चलते)  

NOT DIFFICULT TO MANAGE AND REVERSE DIABETES

World Diabetes Day is celebrated all over the world on 14^th November each year to commemorate the birth anniversary of Sir Fredrick Grant Banting who along with his student Charles Best discovered Insulin in 1922. The theme of this year is Diabetes and Well-being. The focus of the campaign is on highlighting the impact of diabetes in the workplace. So, the slogan is ‘Know more and do more for diabetes at work.’ 

It is all knowing that diabetes is a serious health disorder which occurs when our pancreas fails to produce adequate amounts of insulin or for some reason when our body fails to use effectively the insulin it produces. Actually, Insulin is a hormone which regulates blood sugar.

The diabetes scene in our country is quite disturbing. Our country has more than 17% of total diabetes cases world over and hence it is known as the diabetes capital of the world. And the cases are rising fast. Large number of youths, children and professionals are joining the fold. In our country the type 2 diabetes cases are about 90% and the rest are type 1 (Insulin Dependent). The growing uncertainty and anxiety at work place is adding a good number of those persons who can afford a reasonable level of healthy living. To say, it is absolutely necessary to address this issue through awareness, motivation and medical intervention.

Undoubtedly, Indians are more prone to diabetes due to our genes and ethnicity, but equally or more responsible cause has been our unhealthy lifestyle. Experts do term diabetes as a lifestyle disorder which is preventable and reversible. The main reasons for being diabetic are: overweight or obesity (Body Mass Index more than 25); not exercising regularly; increased anxiety and stress level; Environmental and genetic.

Diabetes has a serious impact on our health. It can damage blood vessels in our heart, kidneys, eyes and nerves putting us at high risk of stroke, heart attack, loss of vision, kidney failure and nerve problems.

The symptoms of diabetes include the urge for urinating more than normal; feeling very thirsty; feeling tired; blurry vision; weight loss without any valid reason; bruises or cuts that heal slowly; numbness, tingling and/or pain in hands and /or feet. However, through regular health check-ups including blood tests, it is easy to detect it on time as particularly in cases of type 2 diabetes, the normal symptoms as enumerated above can be mild and can go unnoticed for long.

Both type 1 and type 2 diabetes can be managed effectively and also reversed through healthy diet, regular exercise, medication, yoga & meditation. Now healthy diet means eating Fiber-rich food items that includes whole grains, fish, egg, low fat cheese, seasonal fruits and non-starchy vegetables like apple, orange, guava, papaya, tomato, cucumber, cauliflower, lady’s finger, bitter gourd, broccoli, avocado etc. Taking ginger, garlic, pepper, cumin, turmeric, clove, cinnamon, berries and nuts in your diet are found to be beneficial. Through regular exercise, yoga and meditation you can very well keep yourself strong, cool and composed to face any physical as well as mental pressure. Even morning and evening meditation of 10-15 minutes daily help you immensely to keep you mentally fit and agile. Yes, avoid taking much sugar and salt in your diet and say a big no to processed, preserved, frozen and packaged foods besides alcohol, tobacco and sugary drinks. Spending quality and joyful time with family, friends and relatives, and sleeping well at night are also effective means to ward off incidence of diabetes. As far as medication is concerned, follow the prescription of your doctor sincerely.

As always, I'm keen to know what you think on this subject. Hence, I request you to post your comments to share your valuable opinion.   (hellomilansinha@gmail.com)     

# Published in "Morning India" daily on the occasion of World Diabetes Day (14th November) 

# Click here to enjoy my Blog in Hindi, "Chalte, Chalte" (चलते, चलते)

YOUR LIFE DOES NOT GET BETTER BY CHANCE!

 

All of us are born to live and live healthy. Many saints and health experts assert that health is wealth and it is our primary duty to keep ourselves healthy. We also know well that our life does not get better by chance, it gets better by change and life has no remote. Nevertheless, even those people who are financially well-off do not remain normally healthy and disease free. Truly speaking, any amount of medical expenses by self and the government will be insufficient to do away with or drastically curb the incidence of frequent illness among the large majority of our population for many reasons. So, what exactly should you do to address this growing health problem on a sustainable basis? Undoubtedly, through practising better living habits you can very well address these vital issues of your life. Obviously, the end result would definitely be better health and productivity for self and all family members in all places – home, workplace and elsewhere. The bonus will be reduced medical expenses and overall feel-good feeling – the real win-win situation. Let us therefore discuss the main components of healthy living.

Drink Water Properly: It is said that water is life. As such, it is better to learn the art of drinking water - how much to drink, how to drink, when to drink and when not to, so that you can keep your body adequately hydrated and reasonably toxin free thereby reaping significant health benefits. So, depending upon your body type and climatic conditions, you should drink 2 to 4 litres of water daily. Yes, it is better to drink water slowly while seated comfortably. Drinking at least half a litre lukewarm water just after waking up in the morning and before going to bed at night proves extremely beneficial. Experts do advise not to drink water in between any meal and just before or after any meal. Yes, you should drink water at least half an hour before and after any meal.

Eat Right: Taking healthy food means eating a variety of foods that contain nutrients necessary to maintain our health and keep us going. These include protein, carbohydrate, fat, vitamins and minerals. In other words, the crucial part of healthy eating is nothing but having a balanced diet. It means consuming eatables from different food groups in the right quantities, as one single food group can’t provide everything an average healthy person needs. Nutritionists opine that there are five main food groups – Fruits; Vegetables; Whole grains; Milk and dairy products, and Egg, fish, meat, nuts, beans etc.  Eating seasonal fruits and vegetables regularly has added advantages. It’s better to say no to junk food items.

Regular Exercise: Starting the day with a few minutes of warm up session is widely recommended by health experts. It is necessary for loosening your muscles as they become stiff while resting for a couple of hours at night. In fact, the body needs to be rightly ready for intense exercise or work-out. If for any reason, you are not going out for a walk, you may very well do spot jumping/running and other free hand exercises for a few minutes. This should be done preferably during morning hours before your breakfast.

Yoga and Meditation: Regular practice of yoga and meditation is simple, easy and cost-less. It has immense health and medical benefits. Besides protecting you largely from minor as well as major ailments, the stress related multiple diseases can very well be prevented and addressed effectively through these activities. This becomes possible due to sustained improvement in your Blood Circulation; Digestion; Immune System; Physical Flexibility; Detoxification Process; Memory Power; Level of Concentration; Awareness & Consciousness; Intuitive Ability; Self-confidence; Energy Level and Peace of Mind.

Sleep Well: Doctors and medical researchers are of the firm view that a good sleep at night is very essential for proper health. Studies have shown that adults sleeping for 7-8 hours every night have fewer chances of contracting one or more diseases in the long run, than those who sleep for fewer hours. The science behind it claims that sleep calms the brain and facilitates the normal hormone secretion necessary for the body's strong defence system as well. It is also interesting to know the deep relationship between sleep and immunity. In fact, a good immune system and good sleep are interdependent and mutually beneficial.

As always, I'm keen to know what you think on this subject. Hence, I request you to post your comments to share your valuable opinion.  (hellomilansinha@gmail.com)

                    

# Published in my Sunday Column of "Morning India" daily.

# Click here to enjoy my Blog in Hindi, "Chalte, Chalte" (चलते, चलते)

Salt and Sugar Smartness - Necessary for Staying Healthy

 

Festival season is very much on and it is natural to consume sugary and salty food items more than what we consume normally. But staying fit and healthy during festival times is equally important and necessary. Isn’t it? Gautam Buddha says that it is our duty to keep our body in good health, otherwise we can’t keep our mind strong and clear. Perfectly right. We all know the defining role of salt and sugar in our life. We consume these items almost daily. We also know that excess of everything is bad and it applies to salt and sugar consumption as well. Health experts are of the opinion that if we become salt and sugar smart, many of our health problems are well taken care of. Today, we shall be discussing these issues elaborately in the next few paragraphs.

Salt Smartness: The importance of salt in our day-to-day life can’t be over emphasised. Salt has been an important item to make a large number of our foods tastier besides being a requirement for our body as it contains sodium. We know well that the chemical name of salt is Sodium Chloride. Sodium, which is present in common salt to the extent of 40%, is necessary for proper muscle function and for regulating the amount of water in the human body. Actually, processed, frozen and packaged food items contain far more salt because salt is not only used to add to taste but also as a preservative. And to say the least, consumption of excess amounts of sodium through intake of salt in different ways is one of the major causes of many health problems including high blood pressure, stomach cancer, osteoporosis and kidney stones. In fact, the average adult needs 3-4 grams of salt on a daily basis. The children need even less quantity. Sadly, however, the average Indian consumes more than 8 grams of salt through a normal daily diet. 

Now the question is how to be Salt Smart? It’s not difficult provided you are a conscious eater. To say, daily consumption of salt in all forms- raw, cooked and processed must not be beyond 4 grams. If possible, prefer the use of rock salt, at least for home-made food and for sprinkling on food items while eating. Truly speaking, rock salt contains a number of minerals including calcium, potassium and magnesium which are very good for human health. It is also found to have amazing health benefits like improving respiratory function, pH balance of body, bone and vascular health, to name a few

Sugar Smartness: Sugar plays a defining role in our day-to-day life. From morning to night, we consume sugar in different ways. Whether it is tea, coffee, cold drinks, packaged or bottled fruit juice, biscuits, cakes, or a variety of sweets, in every item sugar is an important ingredient. Normally we consume sugar either to enjoy its sweet taste or to fulfil our body’s need for carbohydrates. Yes, our need for carbohydrates can also be met by consuming natural foods like fruits, vegetables etc. Generally, if an adult person gets 200 calories from sugar or other carbohydrate rich items, it is enough for the daily need of carbohydrate. Interestingly, we get 50 calories from one teaspoon of sugar meaning thereby that four teaspoons of sugar is sufficient for our daily needs. Now just review your daily intake of sugar consumption only in the name of enjoying tea, coffee or cold drinks frequently during the day – at home or elsewhere.

Anyway, have we thought as to why sugar is also termed as sweet poison? It is because consuming sugar has only one advantage of being the easily available source of carbohydrate. Otherwise, it has many health-related disadvantages - the cause of many health problems and diseases such as obesity, diabetes, cancer, liver and tooth problems. Then how to be sugar smart? The best way is to quit sugar. If not, at least limit its consumption to the minimum quantity; Increase fruit and vegetable consumption. Yes, the simple and easily available alternative of sugar is jaggery. It is true that the jaggery is not white and shining as sugar is, but besides being sweet and also a healthy source of carbohydrate, it contains calcium phosphorus, potassium, vitamin B & C and iron. Jaggery is also loaded with micronutrients like selenium, magnesium and zinc which strengthen our immune system. 

Finally, one point of caution: If you are under treatment for any disease or under any medical supervision, do follow the prescription of your doctor and/or seek suitable medical advice on the subject. 

As always, I'm keen to know what you think on this subject. Hence, I request you to post your comments to share your valuable opinion.  (hellomilansinha@gmail.com)

                    

# Published in my Sunday Column of "Morning India" daily.

# Click here to enjoy my Blog in Hindi, "Chalte, Chalte" (चलते, चलते)