Healthy Lebanon

Lebanon Smoking Ban... Finally!

2012-09-06T04:03:00.001-07:00

Here's a news report from BBC News

Article by Matt Nash

Lebanon, many argue, has bigger fish to fry.

So far this summer, the country has dealt with gunbattles in Beirut, warring Sunni and Alawite neighbourhoods in Tripoli, waves of kidnappings, an increase in bank robberies, untold numbers of tyres burned by angry residents blocking roads, and up to 12-hour rolling blackouts linked to an employee strike at the state-owned electricity company.

Yet on Monday, the authorities turned their attention to banning smoking inside restaurants, cafes, pubs and nightclubs.

Sitting outside the Rabbit Hole pub in Beirut's Hamra neighbourhood, smoking a cigarette, 25-year-old Pauline Ohanian says she supports the ban.

"I'm happy Lebanon's doing something beautiful. It's good."

She too, however, was quick to note the state has more pressing matters to address - an argument commonly made by the law's critics.

"It's stupid in this country," said Ryan Rajeh, who was puffing away outside of Dany's pub in Hamra. "They should care about other things than smoking."

Like many countries in the Middle East, Lebanon has a reputation as being very smoker-friendly. A 2009 survey of Lebanese between the ages of 25 and 64 by the World Health Organization found 47% of men smoke as do 32% of women. Packs of cigarettes cost $1.60 or less, depending on the brand, with the cheapest available for only 50c.

Peter Rassie, 18, is particularly put off by the ubiquity of cigarettes and hopes the ban will change that.

"I went to travel, and in the airport, there was a cop with his hand in front of the no-smoking sign, smoking a cigarette," he said. Mr Rassie and two friends were walking around Beirut on Monday night to explain the law to people and monitor any violations.

Previous banThe trio are members of Beirut's Rotoract Club and were working with a group of volunteers known as the Tobacco Control Citizen Watch - which was formed in June to be an extra pairs of eyes helping the authorities enforce the ban.

In fact, while cigars, cigarettes and the water pipe Lebanese call arguileh were outlawed in the hospitality sector this year, smoking has been banned in all other public indoor places since September 2011.

Enforcement has been patchy, and there are no official statistics on how many fines, which range from $90 to as much as $2,700, have been handed out in the past year.

Mr Rassie and his friends said they saw no-one breaking the law on Monday night, and patrons of Demo, a pub in the Gemmazye district, were dutifully stepping outside to light up.

Zakaria Mallak, a 23-year-old smoker who works behind the bar, said the ban is "definitely good".

"I'll finally get my sense of smell back," he joked with a customer.

"I feel like when there's 10 ashtrays on the bar, I'm smoking half of each cigarette," he said. "And everyone blows their smoke on me."

In the days leading up to the ban, many scoffed at the state's ability to implement the legislation in the hospitality sector. However, "no smoking" signs were posted on the fronts of restaurants, cafes and pubs across the city.

Protest

A few kilometres north of the capital, owners of cafes that serve arguileh held a two-hour sit-in in the town square of Antilias to protest against the ban.

Along with the Syndicate of Owners of Restaurants, Cafes, Nightclubs and Pastries, they were demanding amendments to the law to allow smoking in some establishments.

MPs have yet to publicly signal a willingness to oblige.

The syndicate argues the enforcement of the ban in the hospitality sector could be unevenly applied, giving unfair advantage to any place that is allowed to flout the law.

A survey of its members Ernst & Young conducted for the group before the ban found 71% think the authorities cannot enforce the law.

Many cynics also note that seatbelt and speeding laws are occasionally enforced stringently for a week or two before police seemingly forget they exist. When asked if she thinks the law will stick, Ms Ohanian was optimistic.

"I'm sitting outside," she said before beginning to gripe.

"Sure, people are passing by, the valet guys are looking at me, I'm listening to this drunk guy," she complained about an old, dishevelled man with a long beard and wild hair, sitting on a curb mumbling. "But it's cool, you know."

Alternative Healthcare: Emerging Career in Lebanon

2012-08-24T02:17:00.002-07:00

According to the popular blog This is Beirut, alternative healthcare offers a promising career in Lebanon. Here is what it says about it:

Alternative Medicine/Natural Health Practitioner – I’m a firm believer in Alternative Medicine and Natural Health Care. Probably because I come from a family of advocates who place Alternative Medicine/Natural Health Care Practioners above Traditional Doctors. I’ll admit, I was a bit skeptical about it at first..we’re talking about naturopathy, herbalism, chinese medicine, Ayurveda, meditation, reiki, biofeedback, hypnosis, homeopathy, acupuncture, and nutritional-based therapies here. But after seeing what Alternative Medicine has done for me, my Mom, and especially my brother (who was born with the unfortunate allergy to both corn and eggs), you could call me a believer! Even the makeup I wear is plant based..but hey, that’s a discussion for another time. Back to the point.

Perhaps the most appealing thing about Alternative Medicine/Natural Health Care, is that it’s rooted in “preventative care” and is more about finding solutions to problems than creating temporary (and oftentimes addictive) fixes. (It’s these temporary fixes that keep Traditional Doctors and Pharmaceutical Companies in business afterall..they aren’t interested in curing anybody).

Now from what I know of Lebanese society, the majority of people are over-reliant on their pharmacist/family doctor, and have spent their lives popping pills for even the slightest problem. In addition to that, many people place great emphasis on looking good..even if they go about achieving it in the wrong way (starving themselves, taking diet pills, plastic surgery..etc etc). That being said, I think that slowly but surely people in Lebanon are becoming more aware of the benefits of leading a natural, healthy lifestyle..and eventually, they will begin seeking out (professionally trained) Alternative Medicine/Natural Health Care practicioners as they become frustrated with the shortcomings of traditional, western medicine. In conjunction with this, I think that dietitians and nutritionists like Paty M of Paty M’s Nutrition World, will begin to be in a lot higher demand,.. and schools and workplaces may even start to offer courses in nutrition..as healthy students/employees = more productive students/employees (ok maybe this last part is a bit of a pipe dream.)

Cigar Smoking in Lebanon

2012-06-05T04:32:00.002-07:00

Cigar smoking is still a big thing among the Lebanese male population. Contrary to Europe or the US, where men go smoke their cigars in select bars, Lebanese do smoke their cigars wherever and whenever they feel like it.

I remember an eve having dinner at Napoletana, a pizzeria in Hamra where families come enjoy Italian food. A couple sat next to us, and the man pulled a thick cigar that he started smoking. The odor was so aggressive that it spoiled our dinner, so we decided to continue our dinner on the terrace even though it was a bit chilly. I don’t understand how restaurants allow cigar smoking indoors. But this is another subject. The purpose of this article is to rebuke a myth: “Not inhaling the smoke means it’s less harmful.”

Most cigars smokers do not inhale the smoke like cigarette smokers do, and they do have less cases of lungs cancer as a result. But on the other hand, cigar smokers are exposed to cancers of the oral cavity, larynx, and esophagus. In addition, they are more exposed to lung cancer than the non-smoking population.

The National Cancer Institute notes that

“All cigar smokers, whether or not they inhale, directly expose their lips, mouth, tongue, throat, and larynx to smoke and its toxic and cancer-causing chemicals. In addition, when saliva containing the chemicals in tobacco smoke is swallowed, the esophagus is exposed to carcinogens.”

Second Hand Smoke Hazards

Smoking cigars is unhealthy for smokers but also for the people exposed to their smoke. In fact, second hand smoke from cigars is more harmful than from cigarettes.

According to the same institute:

Cigar smoke has:

◦ A higher level of cancer-causing substances: During the fermentation process for cigar tobacco, high concentrations of cancer-causing nitrosamines are produced. These compounds are released when a cigar is smoked. Nitrosamines are found at higher levels in cigar smoke than in cigarette smoke.

◦ More tar: For every gram of tobacco smoked, there is more cancer-causing tar in cigars than in cigarettes.

◦ A higher level of toxins: Cigar wrappers are less porous than cigarette wrappers. The nonporous cigar wrapper makes the burning of cigar tobacco less complete than the burning of cigarette tobacco. As a result, cigar smoke has higher concentrations of toxins than cigarette smoke.

Cigar smoking is also addictive. Even if the smoke is not inhaled, high levels of nicotine (the chemical that causes addiction) can still be absorbed into the body. A cigar smoker can get nicotine by two routes: by inhalation into the lungs and by absorption through the lining of the mouth. Either way, the smoker becomes addicted to the nicotine that gets into the body. A single cigar can potentially provide as much nicotine as a pack of cigarettes.

So if you are a cigar smoker, and smoke a cigar a day, you need to seriously consider slowing down. First, to prevent developing complicated cancers, second to protect your loved ones, and lastly by simple “savoir vivre”.

If the smoke of cigars annoys us as much as it annoys me, share this article!

Yoga in Beirut - Interview with Mona Nasreddeen

2012-04-26T02:58:00.000-07:00

How did you discover Yoga?

I started to take yoga classes back in 2006, because I had severe lower back pain and stiffness in the neck, and overall stress. I had done sports before (basketball, training at the gym ...). After like a month or so, I knew that yoga was really working. I felt better about myself and felt my blood circulation improved, stiffness was gone and back and neck pain slowly disappeared. With the practice (which started as once per week but evolved to 3 times per week in one year), the positive change which I was experiencing on the physical level spread to all aspects of my life: mentally, psychologically and spiritually. My first years of practice were in Beirut, in centers like Houna, SoulSpa and Yoga House.

 What made you decide to teach it? Where did you do your training?

When I saw and experienced all the positive changes that happened with me and how my quality of life was improving, which was mostly attributed to my persevere yoga practice, I decided to take it to the next level. I went to India in October 2010 to learn more about the yoga philosophy and to deepen my practice. I did my 300 hr yoga teacher training at a nice ashram in South India, where we stayed for almost a month, studying yoga theory, discovering how each breath works and each muscle stretches. For me, it was a personal endeavor, which resulted in a calmer mind, an open heart and a stronger will to live. Of course, I returned to Lebanon with my certificate to teach yoga. I feel I have a mission to spread the essence of yoga, and help people enjoy its benefits, which I had personally experienced, at least.

Do you talk about the spiritual aspect of Yoga in your classes or do you only teach asanas?

Oftentimes, I talk about the spiritual aspects of yoga during my classes. Referring the asanas to the energy centers in the body, explaining Patanjali’s eight limbs of yoga, description of Raja yoga and other types, emphasis on Prana and why we do Pranayama, the meaning of AUM and other chants, how the mind works and what is meditation,.. these are few examples. Some people, especially those who have been practicing for a while, ask questions regarding this stuff; beginners don’t really get interested.

Can a yoga teacher live out of his work in Lebanon?

Yes and No. It’s a pretty much trend now; yoga is spreading. So, yes there are many work opportunities for a yoga instructor; however, the holistic field, in Lebanon, is not yet mature, and legally-speaking not very clear on some issues. There are few full-time yoga instructors in Lebanon, who seem to be managing J, maybe you should ask them. I work in the marketing business; I’m also a health coach and have 4-5 yoga classes per week plus few more private sessions. For me, as long as it is not the main source of income, yoga is a passion and kind of a mission that gives me satisfaction.

 Who are your students (age average, having lived abroad?)?

Those who come to yoga are mostly females, though there is an increasing number of men showing up, aged anywhere between 16 and 55. Young women (20’s-30’s) are the dominant group, followed by older ladies and men. I don’t see the connection between yoga and having lived abroad; yoga is in the mainstream now, on TV, radio, magazines, everywhere,.. and a large portion of people are trying out yoga, at least once, for stress reduction, better sleep, relaxation, flexibility or as a gentle fix for their back pain. I have had some people who went on talking about how yoga is in Europe or the United States, how different it is, the types and the instructors.

 How do you perceive the expansion of Yoga in Lebanon over the last few years? 

It is a very positive expansion. The media is playing the main role of bringing yoga to the front and getting people to know what yoga is. Although, I have to admit, that there are some misconceptions still about yoga. I think with time, people will have a better understanding. When someone asks me what is yoga, I always say “the right answer lies in the experience, come and try it for yourself, and observe what you get out of it”.

Other articles in "Yoga in Beirut" :
Prenatal Yoga With Duna
Interview with Aaed Ghanem

Contact:

Mona Nasreddeen

Certified Yoga Instructor

Holistic Health Coach

00961 3 594589

Website

Yoga in Beirut - Interview with Aaed Ghanem

2012-03-05T00:21:00.000-08:00

"Yoga offers an efficient way to shift from the ego to the hear"

Aaed Ghanem discovered yoga at the age of 15 in the first Indian book on Yoga translated to Arabic (Yoga Prolongs your life by Sri Yogindra). “I got pulled towards that book. I picked it up from the shelf and started reading and practicing every thing that was described in it.” Aaed was hooked. From then on he worked on deepening his understanding of the yoga philosophy and his practice of asana (postures). In 2006, he studied Thai Yoga and Thai Massage. He went to Madurai, in Southern India where he took his first yoga certification from the Sivananda yoga vedanta center, Meenakshi Ashram in 2008. Then to the Himalaya, Uttarkashi where he attended the Sadhana Intensive on the Banks of Ganga. Lately to LA where he received The Bikram Yoga Certification or known as Hot Yoga.

Aaed began teaching Yoga in Beirut,Hamra in 2008. “During this time, yoga was not known as it is today, with less than 10 practitioners in a session. Classes were relatively small. Nowadays, it is more popular and my average attendance varies between 25 to 30 or more students in one session.” I asked Aaed why, in his opinion, did yoga grow to become so popular?

Expansion of yoga in Beirut and Lebanon

Aaed in Utkatasana (chair pose)

“It is the right time for Yoga. We are living in times where we have reached the last level in our descent, and now we are rising in consciousness into a fourth dimension merging this new level into the experiences of our day to day life". He adds that “Yoga offers an efficient way to shift from the ego to the heart, from the blunt disturbed agitated mind to the serene tranquil and joyful loving Heart.” For Aaed, Yoga is a tool for personal growth. He however notes that many people do not initially start yoga for that purpose. “The popularity of Yoga in the West, mainly in the US, has contributed greatly to its expansion in Lebanon. But as a result many students come to practice because they want to tone up their body and loose weight through a good sweat.” No matter for what reasons his students attend his class, Aaed is a dedicated teacher. For the last few years, he’s been teaching throughout Beirut in yoga studios and in the major fitness clubs.

“He has Yoga written all over him!” told me a friend who recently started taking classes with Aaed. After meeting and seating with Aaed I couldn’t agree more with her. He breathes and lives yoga, and he loves it!

Contact Aaed by email.

Is Stress Contagious?

2012-03-02T00:19:00.000-08:00

Stress in others appears to affect our own emotions. And it doesn’t just happen with direct interaction like when a family member shares his worries with us, or our stressed out boss pressures us to get things done. It can happen by just seeing someone manifesting signs of stress. It often takes place under the radar of our consciousness. You have a glimpse of a colleague who is frowning his eyebrows, you hear him sigh, and you start feeling some of his distress. Why is that?

Seeing and feeling

Our nervous system has the ability to pick up in others very subtle clues: facial expression, body movements, breathing patterns, etc. It happens unconsciously due to mirror neurons (see box below). These neurons that are part of the autonomic system fire automatically when an action is taking place, but also when that same action is observed. If you watch someone furrow their brow and tighten their jaw, the neurons required to do the same facial expression will be activated in your brain, although your face doesn’t change. The same process can stimulate the feelings and emotions linked to the actions observed. In that case, worries and negative mood.

2 steps to stop the contagion!

Even though this mechanism appears to make us vulnerable to how others feel, it is in reality an essential part of living in society. Indeed, these mirror neurons allow us to feel what others are going through. Now, how to not get overwhelmed by the stress from other people? There are 2 things we can do. First, be vigilant about our body. If we start to slouch and hold our breath, catch it on time before we start to feel down for no apparent reason. Stand up straight, take a nice breath, go for a walk, or do whatever you have to do to shake off the tension. Second action we can take, if the situation allows it, is to go up to the person manifesting signs of stress and just ask them how they are feeling. 2-3 minutes of attentive listening can go a long way in helping the other person feeling understood. It will often offer her some relief for the good of all.

Mirror neurons: we neurologically mimic what others do

Mirror Neurons were discovered in 1995 by an Italian team of researchers in psycho-neurology. The discovery happened, as major discoveries often do, by chance. They were studying the brain function of a monkey. During their lunchtime, as they started to eat a pizza, they noticed that the scanner to which the monkey was hooked started to ring. The animal was nonetheless seating quietly looking at the researchers who were eating. As Professor Giacomo Rizzolatti, the lead researcher, looked closer at the scanner, he noticed that the monkey, when he saw the men reaching for the pizza, was firing the same neurons he would have to move his right arm. That initial discovery was further studied over the following decade, and major research center like the Center for Brain and Cognition at the University of California, confirmed the mimetic function of neurons.

Oat Meal with Flax Seek, a Great Breakfast! (Video, Eng)

2012-02-29T07:38:00.001-08:00

‘Healthy Foods’ with Layane Makarem

Layane Makarem opened with her friend Sabine the first certified organic store in Lebanon. Located in Achrafieh, Beirut, A New Earth opened its doors in 2009 offering a wide selection of organic and healthy foods.

In this video, Layane tells us about the great benefits of eating Oat for breakfast. Sprinkle your oat with crushed flax seed (2 spoons give you your omega3 needs), add some dry fruits or honey, hot water (or rice milk) and you got yourself a super breakfast high in fibers, rich in proteins, essential fatty acids, and anti-oxidants.

You can contact Layane by email and join her Facebook page.

Enjoyed the video? Give us your feedback!

Cold or Heat? Which Therapy Do I Use, and When?

2012-02-24T07:56:00.000-08:00

I often hear this question. Most people know that applying heat or cold can be beneficial but they are not sure when to use what. In this post I will try to answer this question. Let’s start with cold therapies.

Hot or cold?

One simple thing to remember:

Touch the area of pain or injury.

If it is warmer than the rest of

your body don’t put heat on it. Use cold.

Using cold

Cold therapy is commonly used during the first 48 hours of an injury (presence of inflammation). The application of cold can take many forms: cold packs, cold cloth, crushed ice compress, and ice baths. When cold therapy (also called cryotherapy) is used, the blood vessels narrow, which will decrease the blood flow to the injured area, thus reducing the swelling. By its numbing effect, cryotherapy also reduces pain. In addition, cold can help ease a muscle spasm.

Use cold safely

- Use it for an average of 20 minutes (don’t exceed 30 minutes). Wait a minimum of two hours before reapplying cold to allow the skin to regain normal temperature and prevent frostbite.

- Wrap the ice packs in a towel before applying to skin.

- The normal sensations are in this sequence: cold, burning, aching, numb.

When to not use cold

- If you feel your heart racing with a cold application.

- On open or infected wounds.

- When there is already numbness in the skin.

- With Poor circulation.

Hot therapy

Moist heat (wet cloth, warm bath)

is more effective than dry heat.

Heat is indicated in sub-acute and chronic conditions (after 48hrs when there is no more swelling). The heat (applied through electric pads, hot water bottles, hot gel packs, or via a warm bath) dilates blood vessels, which promotes an increased blood flow. This will bring nutrients and oxygen helping with the healing process. It also help to decrease pain, muscle spasm and tightness, and joint stiffness. Moist heat (wet warmed cloth, warm bath) is more efficient than dry heat because it reaches deeper within the body tissues.

Heating up carefully

- Put a towel between the hot pack and the skin to prevent skin irritation and burns.

- Apply hot packs for 15 minutes (20 minutes maximum).

- If you experience strong discomfort, discontinue treatment.

- Don’t sleep with it.

When to avoid heat

- During the acute phase (if the zone is warm to touch don’t heat it)

- Impaired circulation.

- On injured skin (bruised areas).

- Decreased sensation to heat.

- Infected areas.

- Areas of numb skin

Alternating cold and hot

Passed the acute phase (only cold), you can do a session of alternating cold and hot. Try two minutes hot followed by two minutes cold and repeat 6 times. That will help to stimulate circulation. It will flush the waste material and bring the elements necessary for healing. I like this third option.

Now that you have the basics you can safely use this effective thermal therapy. If you have any questions, feel free to ask them in the comment box.

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Green Tea & Obesity in Lebanese University Students

2012-02-23T01:51:00.000-08:00

Among university students at the Lebanese American University, 37% of males are overweight while 13,6% of females are overweight¹. In 1996, figures were 23,4% of boys and 19,7% of girls². This evolution (increase in boys while a reduction in girls) may be explained by the societal pressure on girls to be thin, while it is not perceived to be as important for boys.

Knowing the many health problems associated with being overweight, it is essential for BOTH boys and girls to be attentive to their body. In addition to exercising and a healthy diet, drinking green tea seems to help regaining a proper weight.

A study³ conducted at the Queen Margaret University, Edinburgh observed the effects of green tea consumption. A group of students between the ages of 19-37 were asked to drink 4 cups of green tea per day without changing their usual diet. After 14 days, the students showed a reduction in systolic and diastolic blood pressure, in total cholesterol, in body fat and body weight. This may be explained by the high levels of polyphenols and other antioxidants contained in green tea.

Try jasmine green tea and let me know what you think.

You may also be interested by this article on preschoolers’ obesity: Overweight Children in Beirut.

References:

1) Yahia et al., Najat (2008). Eating Habits and Obesity among Lebanese University Students.

2) http://www.iaso.org

3) Emad Al-Dujaili, Jon-Paul Bradley, Suzana Almoosawi & Lorna Fyfe (2009). "Effects of green tea consumption on blood pressure, total cholesterol, body weight and fat in healthy volunteers". Endocrine Abstracts 20: P470.

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Vitamin C for Smokers

2012-02-21T23:53:00.001-08:00

A daily supplement of vitamin C helps limit the oxidative stress inflicted by smoking. In the US one person in five is a smoker, in Europe it is one in three, while Lebanon figure is one in two. Due to the toxins contained in cigarettes, the oxidative stress (causes cancers but also premature skin aging and hair thinning) levels on smokers are significantly higher than in non-smokers.

In smokers, healthy antioxidants such as vitamin C and E, are quickly depleted. A study published in Free Radical Biology and Medicine (Vol. 40) reveals that taking 500mg of vitamin C twice per day helped maintain healthy levels of this vitamin and also helped protect the vitamin E that is usually destroyed in large quantities by the cigarettes toxins.

The lead research of the study, Richard Bruno noted that it took about two weeks of vitamin C supplementation to observe the benefits.

Another study published in the American Journal of Public Health (Vol. 79)* reveals that smokers eat generally less food rich in vitamins than the non-smokers. In other words, they have an already low amount of the needed vitamins to start with, and through smoking they burn it away.

As long as you smoke you cannot afford not supplementing with vitamin C.

In which foods do I find vitamin C?

Dietary sources

Introduction to Organic Food

2012-02-20T05:34:00.000-08:00

Aude Richard
Owner and Manager of Biodelices in Embrun, France

In Lebanon, the number of people buying organic food is steadily growing. However, many Lebanese are still not familiar with what is organic food. I remember an interview I did in the mid-2000s in France. At the time, organic food stores were starting to blossom throughout the country. The comments and advises I got from Aude Richard, who has been running an organic food store in the French Alps since 2002, could apply to today’s situation in Lebanon.

Aude and her life partner opened ‘un magasin bio’ in the early 2000 in the city of Embrun in the Alps. Audes notes that from the beginning the essential of her work was to advise her clients on proper nutrition and the use of supplements when needed. “Some people know exactly what they want, but most new customers would like to eat organic food for their health, but they are not sure where to start” Aude adds that “I also often see young mothers who want to provide the best food for their baby. Our role is to explain why it is beneficial to eat organic food (untreated and grown on clean soil): To have a healthy body, but also to limit the damages from pollution and chemicals found in most industrial foods.”

I asked Aude what are the basics of organic food? She advises 5 products for people who want to start eating organic.

- Unrefined sugar cane, which is rich in vitamins and minerals. White refined sugar should be avoided because it has been linked to obesity and onset of diabetes type II. Note that what is referred to ‘brown sugar’ is usually white sugar with molasses added to it; to be avoided as well.

- Bread, made out of whole grain (or half-whole-bread to gradually get used to it). There are many types of breads other than the regular white wheat bread: oat bread (you may want to read 4 good reasons to eat Oat Bread), flax bread, sunflower bread…all offering a healthier alternative to white bread.

- Oils, extra-virgin, cold pressed. Only olive oil can serve for cooking. The others (colza, hempseed, flax) should be used as seasoning on crudité or on fish filet.

- Vegetables and fruits are the foundation of organic consumption. They are healthier (richer in Vitamins and minerals) and so much more savory and tasty!

Are you considering organic food? Are you already a regular consumer or are you an occasional one? Share your experience!

Interview published in Vi-be Mai-Juin 2006.

Yoga in Beirut : Prenatal Yoga

2012-02-18T09:02:00.000-08:00

Prenatal Yoga

Yoga, which offers many benefits on the physical and mental level, is a great choice for pregnant women. If you haven’t practice it before, the pregnancy period is a perfect time to start practicing.

Duna, a sivananda yoga instructor, has been trained to teach pregnant women.

Here is the introduction to her work:

“Each session is designed to help you connect with your changing body while preparing you for labor and birth. Incorporating safe postures, meditation and breathe-work in a flowing sequence, prenatal yoga focuses on simultaneously strengthening and relaxing your body and mind. Set in a peaceful environment, these classes will help strengthen the uterus and pelvic muscles, improve circulation, support the spine and relieve backache, aid in digestion and ease overall discomfort.”

You can contact Duna by email or visit her Facebook page : Yoga Duna

Here are three articles relating to prenatal yoga you may want to read:

- 10 Benefits Of Yoga For Pregnant Women

- Benefits of Yoga During Pregnancy Reviewed by James W. Brann, MD

- The Benefits of Yoga During and After Pregnancy

Have you tried it? Please leave your comment to share with others your experience. Thanks!

Oh, one more thing… Have you joined my Facebook Page? Get useful tips for a healthy living! (Right there, in the right column). Thanks for your support.

Oat Bread

2012-02-16T09:30:00.000-08:00

4 good reasons to eat oat bread

In addition to the usual white Arabic bread made out of wheat, there are now on the market many other types of bread using different cereals. One of them is oat bread and it offers several health benefits.

1. Stronger heart

A study published in the Archives of Internal Medicine shows that eating high fiber foods, such as oats, helps prevent heart disease (1). Oats, via their high fiber content help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. The latest research suggests they may have another cardio-protective mechanism. Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease, suggests a study conducted at Tufts University and published in The Journal of Nutrition.

2. Enhanced Immune Response to Infection

In addition to being beneficial to the cardio-vascular system, oat reinforces the immune system. In laboratory studies reported in Surgery, beta-glucan found in oat significantly enhanced the human immune system's response to bacterial infection.

3. Stabilize Blood Sugar

Studies also show that beta-glucan has beneficial effects in diabetes as well. Type 2 diabetes patients given foods high in this type of oat fiber or given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white rice or bread.

4. A Well-tolerated Wheat Alternative for Children and Adults with Celiac Disease

Although treatment of celiac disease has been thought to require lifelong avoidance of the protein gluten, which is found in wheat, rye, barley and oats, recent studies of adults have shown that oats, despite the small amount of gluten they contain, are well-tolerated. Now, a double blind, multi-center study involving 8 clinics treating 116 children newly diagnosed celiac disease suggests oats are a good grain choice for children with celiac disease as well. The children were randomly assigned to receive either the standard gluten-free diet (no wheat, barley, rye or oats) or a gluten-free diet with some wheat-free oat products. At the end of the study, which ran for a year, all the children were doing well, and in both groups, the mucosal lining of the small bowel (which is damaged by wheat gluten in celiac disease) had healed and the immune system (which is excessively reactive in celiac patients) had returned to normal.

These are many good reasons to try oat bread. It tastes a bit different than the ‘regular’ bread but you will enjoy it. You don’t have to fully give up on the white pita, just alternate with other types of bread.

Source: The World’s Healthiest Foods (http://www.whfoods.com)

Burden of air pollution in Lebanon

2012-02-15T07:57:00.000-08:00

In numbers, the burden of air pollution on Lebanon due to smoking and car pollution

58, that’s the Lebanon air pollution in mg of nitrogen dioxide/m3 compared to the WHO maximum allowance of 40.

100 000 new cars come join the Lebanese fleet each year.

50% more asthma cases in Lebanon than in Europe and the US.

327 million dollars/ year. That’s what smoking is costing the state.

1,30 dollar. That’s the average cost of a pack of cigarette. If taxes on cigarettes were raised, it could reduce smoking in the youth population.

53% of Lebanese adults do smoke.

Cranberry Juice to Prevent Bladder Infection

2012-02-13T11:08:00.000-08:00

Urinary tract infections also called cystitis are caused by bacteria that travel from the urethra up into the urinary bladder. It can be quite painful. Women may have burning pain while urinating and feel like they need to urinate frequently. Some women tend to develop recurrent cystitis. In that case, drinking cranberry juice is very helpful as a preventive measure because a substance present in that fruit prevents bacteria from adhering to the walls of the bladder decreasing the chance to develop an infection.  Putting it into action:  It is advised to drink about 20 cl (7 ounces) of cranberry juice daily. Make sure it’s 100 % juice. If you find it too sour tasting, cranberry capsules do exist, and the research has shown that it is also effective. During the infection, drink lots of water in addition to the cranberry juice and prefer showers to baths.

Source:

Jepson RG, Mihaljevic L, Craig J. "Cranberries for preventing urinary tract infections."

Cochrane Database Syst Rev. 2004;(1):CD001321.  Stothers L. "A randomized trial to evaluate effectiveness and cost effectiveness of naturopathic cranberry products as prophylaxis against urinary tract infection in women." Can J Urol. 2002 Jun;9(3):1558-62.

Healthy Feet for a Healthy Posture

2012-02-13T02:56:00.000-08:00

Our feet, these relatively small features of our body, significantly affect our posture. Most people never exercise them (and often abuse them in tight shoes) leading to problems in the mid-foot arch, which is going to be excessively rigid or on the contrary can collapse leading to flat feet. In both cases, walking becomes affected. Instead of propelling from the front of the foot and toes in a smooth movement, most people grab the floor with their toes as they walk. This is why so many people develop misshaped toes. Let’s discover how that happens and what you should do to keep your feet (and posture) in good shape.

First of all, try this little movement to feel how your feet affect your posture. Standing up, bare feet, have one foot rolled inward and the other rolled outward. Did you notice how your pelvis has to twist to adapt to this faulty foundation? Now imagine how thousands of steps done with abnormal foot mechanics can affect your over all body posture. This is why taking care of our feet will not only be good for them, it will benefits our entire structure.

If we study the anatomy and function of the foot we discover that the mid foot serves, through its arch, as a shock absorber allowing us to adapt to changing pressures and surfaces. When the mid foot becomes too rigid or looses its arch, it cannot absorb the walking impacts anymore. Other parts of the body like the knees, pelvic joints, and back muscles have to stiffen to accommodate for the loss of proper foot function. That will eventually leads to problems and faster aging in these areas. If you often have painful feet, start to develop a bunion, and you feel that you’re not using your feet properly, it is advised to consult a health professional (chiropractor, physical therapist, osteopath, or orthopedist) trained in postural rehab who will examine your posture, and advise you on proper exercises and the need for insoles. You should also do this simple yet very effective exercise.

Tennis Ball Massage
You’ll need to go to your sport shop and buy a box of tennis balls. Standing straight, step on one ball with your right foot. You can hold yourself to a chair or the wall to keep your balance. Bend a little bit your right knee to keep your pelvis balanced. Now massage the bole of your foot by rolling the ball under. You will feel painful areas indicating soft tissue tightness. Be gentle but be sure to go over all the areas: the heel, the mid foot, and the front foot and toes without forgetting the sides. Do that for duration of ten full breaths. Then, before you proceed to the left foot, and this is important to do, lay your right foot on the ground. Feel how the heel seems to be larger, the arch more relaxed and the toes more into contact with the floor. Now do the left foot. If you do this exercise 3 times per week for 3 weeks, you will loosen up your feet. It is then up to you to found the right shoes to keep your feet comfortable and healthy.

Source: The New Rules of Posture by Mary Bond. Healing Arts Press.

Body Scan of Overweight Person

2012-02-12T09:12:00.000-08:00

Body scan of a 113kg woman and a 54kg woman. Look at the size of the intestines and stomach; how the knee joints rub together; the enlarged heart; and the fat pockets near the brain. It is interesting to note that the size of the muscles is not that different. This excessive fat is a drain on the body, and we can easily understand how it will become harder on the organism as the person ages. If it may be challenging for many people to loose weight, they need to persevere for their own health and well-being.Thanks to Rick Shepherd, Randy Moe, HealthEnthusiast Dawny and Donna Shepherd.

Misconceptions about Narguile

2012-02-12T06:11:00.000-08:00

The water is NOT a good filter.

Many people think that the smoke that goes through water is less harmful. This is a misbelief. Research has shown that the water does not filter the toxic substances from the tobacco smoke that is inhaled. It actually makes the problem worst because the water cools down the smoke which has for result a longer and deeper inhalation. If you doubt this put an absorbent tissue between the end of the pipe and your mouth, and you’ll feel the difference!

Overweight Children in Beirut

2012-02-12T05:59:00.000-08:00

Turn off the TV, and put away the playstation. A study (1) conducted on 234 children (aged 6-8 years old) in Beirut revealed that the prevalence of obesity was 7% in boys and 6% in girls. The researchers noted that reduced physical activity was the most significant factors associated with childhood overweight. If we are still far from the 15 % of obesity among pre-schoolers in the US (2), we need to be careful the situation doesn’t worsen in Lebanon.  

Ref : 1) P. Jabre, P. Sikias, B. Khater-Menassa, R. Baddoura and H. Awada. “Overweight children in Beirut: prevalence estimates and characteristics” Children Care Health Development 31(2):159-165, 2005 

2) CDC analyzed the 1998−2008 Pediatric Nutrition Surveillance System (PedNSS) data

Orthopedic Pillows, Are They Useful?

2012-02-12T04:01:00.000-08:00

36 adults suffering from neck pain have participated in a study evaluating the benefits of orthopedic pillows (OP). 17 were put in the placebo group while 19 used the OP. The study that lasted 4 weeks has shown that the people using the OP had a lower intensity of pain mainly in the morning time.

My take on it?
OP can be of great help. Nonetheless, the body goes through different cycles, and sometime you may feel more comfortable with a different pillow or even with no pillow at all. It’s a matter of being attentive to your body and to avoid, when possible, going to bed with a tight back. A 5 minutes stretch with deep breathing before bedtime can go a long way in improving the quality of your sleep.

Source: The Canadian Chiropractic Association Journal (issue 48).

10 Great Foods For Men

2012-02-02T00:24:00.000-08:00

According to the Canadian publication Alive, these 10 foods offer great benefits to men’s health. Needless to say that they are also great food for women.

1. Almonds

They are rich in calcium, fibre, iron and magnesium; they help lower cholesterol.

2. Bananas

A good source in potassium, bananas help regulate blood pressure.

3. Blueberries

They are loaded with vitamin C. They also contain phytonutrients that promote healthy aging and improve short-term memory.

4. Broccoli

Eating apples help to lower blood cholesterol and glucose

Rich in phytonutrients and vitamins A and C, broccoli may help prevent heart disease and diabetes.

5. Salmon

It offers an excellent source of omega 3 which is essential for a healthy heart.

6. Spinach

A great source of vitamins A and C and folate (vitamin B9), spinach boosts the immune system and help protect against macular degeneration.

7. Cooked Tomatoes

Lycopene in tomatoes has been associated with a reduced risk of developing prostate cancer. Adding fat (like extra-virgin olive oil) to cooked tomatoes, increases lycopene absorption by 55 percent.

8. Apples

They contain vitamin C and pectin, a soluble fiber that helps lowering blood cholesterol and glucose.

9. Wheat Germ

Full of nutrients including thiamine, folate, magnesium, and zinc, and a good source of fibers.

10. Sweet Potatoes

Rich in beta carotene that helps slow the aging process and reduces the risk of certain cancers.

Source: Alive, March 2012, Issue no 353