Monday, August 1, 2016


                                                         - Milan K Sinha

Various studies have shown conclusively that physical inactivity leads to many health problems. The sedentary lifestyle of growing number of people of all strata of society including large number of white collar employees across industries and businesses is a serious cause of concern. The so-called modern lifestyle actually makes the life of several million Indians devoid of even minimum amount of physical activity absolutely necessary to keep this unique machine called human body going. The growing dependence on technology in some way or the other has also been contributing its share to make a crippling effect on the lives of large population of our youth.

A recent medical study has revealed that sitting for longer hours in office or home before the Computer or TV or with laptop or engaged with your smart phone or such electronic gadgets can definitely raise the chances of all types of major diseases and then even 30 minutes of exercise every day may not be sufficient. As such, longer duration of daily exercise would be necessary to keep you fit. 

To be more precise, physical inactivity or lack of physical exercise is known to affect badly our muscles, heart, lungs, kidney, bones, joints, brain and digestive system which lead finally to indisposition of some kind or the other in quicker intervals. Besides weakening the immune system of our body significantly, it impacts our monthly budget to a reasonable extent as we are forced to incur avoidable expenses towards doctor’s fee, medicine and at times hospitalisation as well.

It is interesting to know that moderate to intense exercise including simple brisk walking for some time also acts as a mood booster and also a de-stressing tool.

So, what should one do to keep the body healthy and going?

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 couple of hours in the night. This is needed 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 running and other free hand exercises for a few minutes, may be ten to fifteen  minutes. This should be done on an empty stomach preferably during morning hours.

It is needless to emphasise that even this kind of simple routine exercise confers many benefits like better exercise tolerance, lower body weight, lower blood pressure, better control of blood sugar, lowered cardiovascular morbidity and mortality. It also contributes significantly towards reduced stroke risk, reduced risk of cancer of all types, lesser incidence of viral infections and lowered risk of depression. Not only this, regular dose of physical work out and exercise in many ways keeps our physique in right shape and also ensures a better sleep in the night.

Hence, the standard medical advice has been to recommend exercise duration ranging from 20-40 minutes a day, if not possible for all the days of the week, for at least four to five days in a week. Undoubtedly, if done daily, it is still better. Studies have shown that benefits of lowered blood pressure due to exercise disappears if one stops the activity for more than two weeks. It is because exercise helps decrease the level of LDL (Low Density Lipoprotein, commonly known as bad cholesterol) and enhance the level of HDL (High Density Lipoprotein, also known as good cholesterol) in our blood.
                Will meet again with Open MindAll The Best. 

# Published in Patna

Thursday, June 23, 2016


                                                              - MILAN K SINHA

Generally speaking, the young professionals, whether they are in jobs or managing their own business or industry, are experiencing lots of stress day in and day out in varying degrees across the globe. Undoubtedly, the competition is huge and cut–throat.  Consequently, they often get tired and indisposed too rather more frequently, which badly affect their self–confidence, general health/well-being and productivity at their work place. It also impacts their family life adversely.

In fact, medical experts have been noticing an abnormal increase in the number of young professionals falling prey to psychosomatic ailments which involve both our body and mind. In majority of cases, it is the fall out of perpetual stress and tension. Ultimately, the person starts suffering from medical disorders such as headache, migraine, ulcer, hypertension, diabetes etc. This is not a happy situation for any individual and his or her family. The question is how to cope up with this situation on an on-going basis without visiting a doctor and without taking medicine on every such occasion?

The simple and very effective solution is practicing ‘Yoga’ sincerely and regularly.

In an address given at Gandhi memorial College, Bhopal on 28th February, 1979 Swami Satyananda Saraswati, the founder of world famous “Bihar School of Yoga” said, ‘…Today, the thinking people, who have eyes to see and who are able to understand the secrets of yoga with an open mind, have come to the conclusion that the science of yoga has a definite, clear and indisputable solution for the difficulties of man. The science of yoga covers a great range of human problems. It not only solves the problems of spiritual life, but it can also help to ease the problems of our day to day illnesses. The science of Yogasanas, Pranayama, Mudras and Bandhas, including Hatha Yoga - the science of physiological balance and physical purification- has brought to us the knowledge that diseases can be relieved by the practice of yoga.’
To say in plain words, through regular practice of yoga, preferably in the early morning hours in a relatively open space, we gradually learn to look inside, explore our latent potential, achieve higher level of mindfulness in our every action and thereby gain control over our body and mind. In reality, besides achieving a better physical fitness level, we do improve our power of concentration and the capacity to remain calm and quiet even in moments of distress and indisposition. As a result, we become far more capable to handle and manage any hardship we normally confront in the journey of our life and become more productive and satisfied most of the time.

So, the simple prescription is to spare minimum 30 minutes out of 1440 minutes in a day to practice yoga every morning to manage your stress significantly and hence keep yourself healthier and happier now and always.

Finally before signing off, let us enjoy the motivating lines of Swami Vivekananda, ‘All power is within you. You can do anything and everything. Believe in that.’  

            Will meet again with Open MindAll The Best.

Published in Patna dated 22.06.2016 

Monday, February 29, 2016


          -        Milan K Sinha
 Students in Patna appearing in their exam (file photo).

Examination season is very much on in our country and so is the final preparation by several million students. In this age of cut-throat competition for securing better grades or marks even in final school examinations due to various factors including high expectation of parents from their children, the students in general pass through higher stress level during this period. 

Besides impacting their normal study routine, it has negative impact even on their daily routine of eating and sleeping. Surveys show that some students do fall sick at this crucial time and all their preparations of entire year fail to fetch desired result.
Truly speaking, during the examination period, it is all the more necessary to stay fit and fine both mentally and physically in order to perform better by withstanding any negative pressure. To be precise, eating and sleeping well are equally important as studying well during this period.

Well, but the question is how to address these issues?  Yes, it goes like this :

It’s said that well begun is half done. So, start your day early with heavy and healthy breakfast. Your lunch and dinner should also be protein, mineral and vitamin rich but should be relatively lighter than your breakfast. It needs little emphasis that your daily diet has adequate quantity of seasonal fruits and green vegetables. Avoid eating or drinking junk and processed food items or aerated drinks as it normally contain higher level of sugar, fat and salt than actually required besides certain unhealthy chemicals or preservatives. It is always better not to be in a hurry while eating as chewing well is very necessary for better digestion. Keeping your body all the time adequately hydrated is also desirable.

In any case, sleep for 7-8 hours in the night as it calms the brain and facilitates the normal hormone secretion. Actually, sleep deprivation can put the body into a state of high alert as production of stress hormones goes up which may lead to many health complications. Following the age old prescription of ‘early to bed and early to rise, makes a man healthy, wealthy and wise’ is definitely worth practicing. Yes, the sleeping dress should not be tight or uncomfortable; your room should be adequately airy and your bed reasonably comfortable. It is equally vital that your room is devoid of light and sound, the sleep distractors. Meditation of  5-10 minute duration before going to bed ensures quality sleep which adds to your level of freshness and energy in the morning and thereafter as well. 

As always, I'm keen to know what do you think on this subject. Hence, request you to post comments to share your views and experiences.

                Will meet again with Open MindAll The Best.

Published in Patna dated 28.02.2016 

Thursday, December 31, 2015


                                                                              - MILAN K SINHA

Balanced Diet
Undeniably, every living being including the human being needs food to eat and survive. We also know that except human beings all other living creatures on this earth are in need of limited variety of eatables. We, in fact, can’t live without a large variety of food items, more for satisfying our tongue than for survival and for maintaining a better health. Now the question arises: do we live to eat or eat to live? Undoubtedly, the simple and most logical answer is, we must eat to live. If it is so, the next question must be asked and that is, what should be our diet in order to live well and healthy.

Taking healthy food does mean eating a variety of foods that contain nutrients we need to maintain our health and keep us going. These nutrients include protein, carbohydrates, fat, vitamins, minerals and water. In other words, the crucial part of healthy eating is nothing but having a balanced diet. And a balanced diet - or a good diet - means consuming eatables from different food groups in the right quantities, because one single food group cannot provide everything average healthy human needs. Nutritionists opine that there are five main food groups - whole grains, fruits, vegetables, milk and dairy products, fat and sugar. Eating seasonal fruits and vegetables in reasonable quantity regularly has added advantage.
That’s why Bettenny Frankel says, “Your diet is a bank account. Good food choices are good investments.” To put it differently, it can be said that we don’t have to eat less, we have to eat right instead.
Truly speaking, healthy eating is a way of life, which everyone should follow and practice in order to remain fit and fine. Enjoy what Brooke Griffin has to say in this regard, “The healthier you are, the better you will perform. Value your health and fitness. There is always time to make time.”
Ok, fine. But is that all? No, besides the quality and quantity of what we eat throughout the day, it is equally important to keep in mind when to eat our food and how much. And more importantly, what is the sequence of taking various food items. Putting it briefly, our day should start with highly nutritious items in good quantity. There is an age old saying which goes like this: take the breakfast like a king or a queen, take the lunch like a prince or a princess and take the dinner like a pauper or a beggar. The message is quite loud and clear and needs no elaboration.
It has been discovered that even factors such as how you eat your food can influence how many calories get into your system. The longer you chew your food, the more calories the body retains.
World Health Organisation (WHO) has these recommendations:
  • We should aim for an energy balance and a healthy bodyweight.
  • We should limit our energy consumption from total fats. We should also aim for more unsaturated fats and less saturated fats.
  • We should up our consumption of fruits, vegetables, legumes, whole grains and nuts.
  • We should consume as little simple sugars are possible. 
  • As well as making sure our salt is iodized, we should also limit our consumption of salt/sodium.
The number of calories we need from the food we eat daily can depend on several factors like our age, size, height, sex etc. For example, a physically active 6feet man of 25 years will require more calories than a 5feet man aged 50 years. To say, an active older man will require fewer calories than an active young man.
One more thing is to be kept in mind. We should avoid junk and processed food as it contains less nutrition, yet more quantity of fat, sugar and salt. In today’s fast life, however, a large section of city dwellers fall prey to eating highly spicy, oily and sugary items often and that too in a hurried manner and in a state of stress which is bound to make them indisposed frequently. Actually, “one pill for every ill” – as is becoming the habit, we notice among many of our friends and relatives these days, is an undesirable condition. On the contrary, it’s far better, if our daily food compensates the requirement of medicine, if at all we’re about to fall sick.
Before signing off tonight, it is interesting to find what Thomas Alva Edison said in this regard long back, “The doctor of the future will give no medication, but will interest the patients in the care of the human frame, diet and in the cause and prevention of disease.”
As always, I'm keen to know what do you think on this subject. Hence, request you to post comments to share your views and experiences.

                Will meet again with Open MindAll The Best.

# Published in Patna dated 30.12.2015

Friday, November 20, 2015


                                                                                   - MILAN K SINHA

India, the second most populous and the largest democratic country of the world does have the huge pool of unemployed youths, adequately educated and inadequately educated; skilled, semi-skilled and un-skilled. This has been a major concern area for decades. But, leaving this issue aside for now,  we shall be focusing in next few lines basically on the condition of that section of population who are fortunate to have been employed in the ever expanding corporate sector, but their work life balance has been in jeopardy, notwithstanding the pay and perks they receive. 

To put it in plain words,  for more than anything else now, it has been a growing concern for quite sometime among the working youths in corporate entities in India (and also in many other countries) that the working environment is becoming more and more taxing and stressful which naturally results in growing health problems including depression, hypertension, diabetes etc. It’s needless to reiterate that this has also directly-indirectly been impacting the health of the family and society at large. 

It is noteworthy  at this point what Dr. Dean Michael Ornish, the renowned Physician & Clinical Professor of Medicine at the University of California has to convey in these lines, " Think about it : Heart Disease and Diabetes, which account for more deaths in the U.S. and worldwide than everything else combined, are completely preventable by making comprehensive lifestyle changes, without drugs or surgery."

The progressive and employee-friendly companies do feel and appreciate this problem and hence embark on Wellness Management Programs as a major HR activity on a regular basis for all its employees to help and facilitate them strike a balance between the job requirements and health issues. 

This does include addressing issues related to Serious Lifestyle Aberrations mostly due to lack of  awareness and mindfulness.  That's why Rob Wittman stresses the point this way : "Individuals will achieve healthier lifestyles when prevention and wellness programs are accessible and available in their workplace, through their health provider, and in their communities."

The good corporations all over the world that treat their human resources as the most vital resource for sustaining quality growth of the company's business and revenue year after year do discover to their satisfaction that by engaging the employees in wellness management activities periodically, the company is able to reduce the overall medical expenses besides keeping the motivation level and degree of loyalty of the employees quite high. 

Not only this, the surveys and studies have also shown conclusively that wellness management initiatives result in creating a healthy working environment as feeling of camaraderie, togetherness, and empathy have been found to be profound among the work force in such companies. Undeniably, all this have also been translated into perceptible improvement in both top line and bottom line growth of the company. 

Finally, before signing off I wish to share with you this excellent quote of Henry Ford: “Coming together is a beginning; keeping together is progress; working together is success." 

As always, I'm keen to know what do you think on this subject. Hence, request you to post comments to share your views and experiences.

                Will meet again with Open MindAll The Best.

Wednesday, August 26, 2015


                                                                   -MILAN K SINHA

Money Management - the need of the hour!

Campaigning by major political parties for Bihar assembly election is gaining momentum and so is the verbal war and accusation, counter-accusation mainly on certain non-core issues including granting special status or special economic package to this third most populous state of Indian union. The core issues like food, clothing, shelter, education, health, roads, electricity, law and order, corruption etc. are made to occupy back seat, more by design by major political parties for known reasons. 

Notwithstanding the basic ground realities in Bihar, is it not annoying and intriguing that every ruling party leader talks only of spending the money instead of utilising the money?  

Undoubtedly, it is the most opportune time for all right thinking citizens including all voters of Bihar to seek a pointed reply from the political class to the bigger question which is still unanswered. And that is the perennial “15 paise versus 85 paise” syndrome. 

Ironically, government after government accepts this to be the greatest malady as far as governance is concerned; the widening gap between rich and poor is concerned; the white and black economy is concerned, to list a few in this otherwise glorious, potential and fertile land.

But then, who will reverse the trend and how long it will take to make this happen against the backdrop of all big talks by all those who have been claiming to be the champions of espousing the cause and concern of common Biharis for decades together? Why successive governments who ruled this state for the last 68 years including 25 long years of Lalu-Nitish combine couldn't make a perceptible (?) difference in this regard?

Believe me, if only this can be ensured and 85 paise of every rupee that government allocates in the budget starts reaching the targeted beneficiaries instead of meager 15 paise out of a rupee presently, there would be great qualitative as well as quantitative improvement not only in all sectors of economy but also in the lives of every citizen of Bihar.

After all, it is tax payers’ hard earned money, which nobody is entitled to waste, mis-utilise or misappropriate.

To say in few words, instead of making much hue and cry for more and more resources, if resource management is taken care of on highest priority with utmost sincerity in a truly professional manner, far better inclusive growth model can be sustained year after year. And then better days will not be really far off for at least any poor and downtrodden in Bihar.

P.S : Does it really make a point of discussion? If yes, share this post and discuss the issue to get the answer from all major political parties in Bihar before we elect our representatives for next five years.

As always, I am keen to know what you think on this subject. Hence, request you to post Comments to share your views and experiences.  

                  Will meet again with Open MindAll The Best.
# Published in Patna

Tuesday, July 21, 2015


On 21st June,2015 billions of people across the world participated to practice and thereby celebrate the first World Yoga DayIn this age of modern medical science, this day did symbolize the acceptance and accessibility of Yoga, basically a science - science of integrating body, mind and soul, which is centuries old and has deep roots in ancient Indian culture.

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, 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.”
And 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. As such, it is all the more necessary 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.

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.
Undeniably, however, the benefits of Yoga can only be realised if we practice it regularly with complete faith and determination, with 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.
Besides, 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.”
To put it in simple words, Yoga is basically a way of life and should be practised as such. It’s not a short term pursuit, but is a 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.
Finally, let us get enlightened what Swami Satyananda Saraswati, the great Yoga Guru and founder of world famous “Bihar School of Yoga” says, “… We stand hypnotized by the belief that disease and illness are our fate and destiny, rather than health and bliss, our birth right and heritage. In order to emerge from our mass- hysteria and experience health, joy and creative fulfilment, we must make a systematic application of yoga in our daily life.”

As always, I'm keen to know what do you think on this subject. Hence, request you to post comments to share your views and experiences.

                  Will meet again with Open MindAll The Best.