Top 10 Miss India Winners of All Time

Article on Top 10 Miss India winners. List of the 10 best Miss India pageant winners of all time. Includes Leela naidu, reita faria, zeenat aman, juhi chawla, madhu sapre, sushmita sen, aishwarya rai, diana hayden, lara dutta, priyanka chopra.


Girls who have won the coveted title have gone on to live glamorous lives with most of them opting for modelling or acting. We bring forth the list of the Top 10 Miss India winners of all time who were better, in one way or the other, than all the other winners.

1. Leela Naidu

The beautiful Leela Naidu won the Miss India title in the year 1954. She featured in the list of the "World's Ten Most Beautiful Women" as named by Vogue magazine. She starred in a few Hindi and English films and passed away in the year 2009.

2. Rita Faria

Rita Faria was the first Indian woman to bring home the Miss World Crown in 1966. However after the completion of her one year tenure asMiss World, she refused all modelling and film offers and opted, instead, for medical studies.

3. Zeenat Aman

Actress Zeenat Aman found fame after being declared the second runner up in the Miss India contest.She was later crowned Miss Asia Pacific in 1970. Aman, then, embarked on a journey of modelling and films and was one of those actresses who helped change the perception of Indian women as meek and submissive in the country.

4. Juhi Chawla

Juhi Chawla won the Miss India crown in 1984 and she is considered to be one of the finest of the lot. Juhi moved to a filmy career, during which, she captured the imagination of millions of fans.

5. Madhu Sapre

Madhu Sapre came close to winning the Miss Universe crown in1992 but she claims she could not do so because she wasn't politically correct and or proficient in English. She was crowned the second runner up and Madhu went on to become one of the most bold and iconic model India had ever seen.

6. Sushmita Sen

Sushmita Sen was the woman who ended India's drought at the Miss Universe contest in the year 1994. The first Indian to win the title, Sush was a cut above the rest from the very start. She not only established herself as an actress but also showed her mettle as a woman by single-handedly taking care of her two adopted daughters.

7. Aishwarya Rai

Aishwarya Rai was the second woman to win the Miss World crown. After coming second to Sushmita Sen in the Miss India contest, Ash did not let that happen again and brought the title home. Today, Ash is one of the most recognized Indian faces on the global platform and has lived yp to her title of being a 'Miss World'.

8. Diana Hayden

Diana can be termed as one of the most charming Miss India winners with her perfect poise andcrisp diction. She was also the only Miss World contestant to score a hattrick at the Miss World contest in 1997- Miss Photogenic, Miss Beachwear and Miss World.

9. Lara Dutta

Lara Dutta is the only other woman after Sushmita Sen to win the Miss Universe title. Lara won the title in the year 2000. She is, today, an actress, a producer and a very supportive wife to husband Mahesh Bhupathi.

10. Priyanka Chopra

Priyanka was the last Indian who won the Miss World title. Its been over ten years that India has returned empty handed from the international contests. Priyanka has created a niche for herself in the industry with spectacular performances in various films. At present, she is ruling the roost in Bollywood as she is amongst the top actresses.

Source: Yahoo.com

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10 Risk of Untreated Depression

Many people, irrespective of age and gender become the victims of depression. Statistical data indicate that a good number of people -- including very young ones, adolescents and adults -- get depressed every year. Untreated depressions can cause serious damages like severing of relationships, interpersonal harmony at work places, developing undesirable addictions and suicidal tendencies leading to death.

The following are the risks of depression unattended or untreated.

1. Physical Health: Studies relating to depression in patients recovering from critical diseases like strokes and heart attacks reveal that they have difficulty in making health care choices. These studies further point out that the heart patients with major depression have a higher risk of death in the first few months after a heart attacks.
2. Insomnia and Daytime Fatigue: Depression can also cause sleeplessness or disruption in sleep known as insomnia. This may result in extreme tiredness, drain of energy and  difficulty in concentration and decision making. Further, on a day to day basis, the following disorders may also occur:
   • Irritability and lack of focus.
   • An unfulfilled sleep sensation.
   • Trouble falling asleep either directly or after waking up in the middle.
   • Waking up at odd hours or waking up even before the set alarm.
3. Weight Loss and Obesity: Extreme conditions like excessive weight gain or excessive weight loss can also be the resultant symptom of untreated depression. Other emotional outcomes can be hopelessness, irritation, helplessness and frustration.
4. Cardiovascular Problems: Depression may have serious impact on your heart health as it increases endothelial inflammation (inflammation of the thin layer of cells that lines the interior surface of blood vessels), which causes stress to the arteries and blood vessels. Depression also increases the stickiness of platelets, which in turn increases the risk for blood clots and heart attacks.
5. Alcohol and Drug Addictions: Alcohol abuse and drug addiction are more common in clinically depressed people. In turn, these pave path for a series of health hazards like tremors, consuming alcohol in sly, inability to maintain relationships, memory loss, self pity and reluctance to talk or share the problems etc.
6. Chronic Mental Illness: Untreated depression is likely to develop into serious mental disorders like bipolar disorder, generalized anxiety disorder and obsessive compulsive disorder.
7. Social Withdrawal: Depression may create an imbalance in the serotonin, a crucial chemical in the brain which is responsible for being happy and social. This imbalance  will manifest in total withdrawal from the social activities to the extent of the affected people distancing themselves from others and any form of social interaction like meeting people, and responding to phone calls, SMSs and emails of even their loved ones.
8. Risky Behaviors: People untreated for depression are likely to get into serious trouble by way of having unprotected sex, consuming spurious drugs, gambling, accident-prone driving and unmindful spending.
9. Suicides: The biggest risk of untreated depression is suicide. According to the National Institute of Mental Health, more than 90 percent of people who die from suicide have depression and other mental disorders, or a substance abuse disorder.
10. Increased Mortality: Untreated depression becomes chronic and studies prove that premature deaths are the results of a chemical imbalance created in the brain and substance abuse. According to the Centers for Disease Control and Prevention (CDC), people who suffer from chronic, untreated depression may die up to 25 years earlier than the average lifespan.

In spite of the dire consequences of untreated depression mentioned above, it is really heartening to learn that more than 80% of the people diagnosed to be depressed can be successfully treated, with early detection, intervention, and support. Family support and treatment will go a long way to resume normal life.

Source: Lifemojo

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The Pros and Cons of Sunscreen

With the advent of summer every year, we feel like turning into vampires who prefer to stay in the dark! These supernatural beings cannot tolerate or don't like the idea of getting "drenched" in sunlight. But staying away from sunlight is not our cup of tea as we, the humans, have to go out to earn our living! We cannot live on blood! But we cannot allow the sun to suck our blood either! So what can we do to protect our skin from the harmful UV rays? Change our attires to match that of the people living in the Middle Eastern countries? Or can we trust the television ads and try out some sunscreens?

Sunscreen, also known as sun block, sun lotion and sun cream, is a type of cream, lotion or spray that protects the skin and prevents sunburn by absorbing or reflecting the harmful ultraviolet (UV) rays of the sun. There have been different viewpoints, questioning the validity of sunscreen and whether or not it actually provides an adequate protection against the harmful rays of the sun.

UVA vs UVB Radiations

There are two forms of ultra-violet radiations (UV) that reach us via sun, tanning booths and sun lamps -- UVA (wavelength 320 to 400 nm) and UVB (wavelength 290 to 320 nm). Both UVA and UVB rays are harmful to the skin and damage DNA. Though not as powerful as UVB, UVA rays penetrate deeper into the skin and increases the risk of malignant melanoma, the most dangerous form of skin cancer. Nearly 95 percent of the UV radiation that we are exposed to is UVA radiation. UVB rays, on the other hand, primarily affects the skin's outer layers, causing your skin to darken and burn. It increases the risk of squamous cell carcinoma and basal cell carcinoma, two forms of non-melanoma skin cancer.

The Top Brands of Sunblock Compared

Various options are available for the consumers and a comparison between the three leading brands will help you to draw some inferences.

1. Neutrogena Ultra Sheer Dry-Touch Sunblock SPF 55 

  Upside 

• Has a high quality UVA/UVB protection to protect the skin from damage.
• Water resistant, perfect for swimming or going to the beach.
• Lightweight, non-greasy and non-scented

  Downside

• Doesn't have any antioxidant.
• It is not ideal for facial use.

2. No-Ad Sunblock Lotion SPF 45

  Upside

• Cheap and inexpensive.
• Broad-spectrum protection.
• Water-resistant.
• Has anti-oxidants.
  

  Downside

• Contains fragrance that may not suit every individual.
• Difficult to locate in stores.

3. Coppertone Sport Sunblock Lotion SPF 30 

  Upside

• Good choice for sport players.
• Lightweight and non-greasy.
• Sweat resistant.
• Broad spectrum protection.
  

  Downside

• Unpleasant chemical odor.

The Facts

• Various studies have suggested that the most common mistake people do is to avoid using the sunscreen lotion for which they get tanned.
• Vitamin D plays a significant role and is an important ingredient in preventing cancer as well as heart disease, osteoporosis, multiple sclerosis and even depression. Sunscreen may prevent Vitamin D synthesis by forming a barrier between the sunrays and the skin. According to the University of Calgary research, 97 percent of Canadians are vitamin D deficient at some point in the year.
• The sun protection factor (SPF) is the laboratory measure of the effectiveness of sunscreen to block UVB rays - basically the higher the number, the more protection it offers against the UVB rays. It's also the sunburn fighter in sun block. There is no widely accepted comparable SPF rating for UVA sunscreens. The term 'broad spectrum' mentioned on the sunscreen refers to the UVA protection.
• An SPF 30 product doesn't offer twice the protection as SPF 15 product. An SPF 15 product blocks about 94% of UVB rays, an SPF 30 product blocks 97% of UVB rays, and an SPF 45 product blocks about 98% of rays. None offers 100% protection.
• The amount of sunscreen used is very important when it comes to getting the most out of the SPF. Applying an SPF 30 sunscreen in a very thin layer, will not get you the SPF 30 level of protection.

The Upsides and the Downsides of Each Individual Ingredient of a Sunblock

1. Mexoryl

  Upside

• Stable, long-lasting.
• Light, absorbs well.

  Downside

• Chemical sunscreens can irritate the skin, especially at higher concentrations.
• Protects against the shorter wavelengths of UVA, not so effective for longer wavelengths.

2. Avobenzone

  Upside

• Light, absorbs well.
• Absorb ultraviolet light over a wider range of wavelengths (up to 400 nm). Used in many commercial preparations marketed as 'broad spectrum' sunscreens.

  Downside

• Chemical, may cause irritation.
• Degrades after 30 minutes of sun exposure.

3. Titanium dioxide

  Upside

• Mineral sunblock, will not irritate the skin

  Downside

• Protects up to 360 nm, not effective for longer wavelengths.
• Often leaves the skin white and pasty looking.

4. Zinc Oxide

  Upside

• Mineral sunblock, will not irritate skin.
• Anti-inflammatory.
• Safe, even for small children.
• Protects from 290 to 400 nm with recent research suggesting that it is superior to titanium dioxide at wavelengths between 340 and 380 nm.

  Downside

• In most formulations leaves skin white and pasty looking.

The Positive Aspects of Using Sunscreens

The "mainstream" opinion is that you must wear sunscreen any time you go out in the sun. That's because, sunburn can greatly increase your risk for skin cancer. It can also increase your athletic performance. By blocking some of the sun's rays, sunscreen keeps your skin cooler. This, in turn, is supposed to keep your body up to 20 percent cooler than if you were not using a sunscreen. If you're cooler, you'll perform noticeably better.

The Negative Viewpoints Concerning Sunscreen Use

In an investigation concerning 952 name-brand sunscreens, the Environmental Working Group found that 4 out of 5 sunscreen products offer inadequate protection from the sun or contain ingredients with significant safety concerns. In an Australian study, adverse reactions from sunscreen ingredients occurred in as many as 19 percent of the individuals. Some of the ingredients are suspected to be carcinogens. The concern is about the tiny particles in the sunscreen lotion that have the ability to penetrate the skin, inducing free radical formation.

So, What's the Real Deal?

The key to getting the health benefits of sun exposure without risking skin cancer is to start slow. Play in the sun for a few minutes at a time and gradually work your way up. Use of sunscreen should not be seen as a replacement for sun avoidance measures, but as a tool that sometimes helps when used in conjunction with sun avoidance measures. Use a water-resistant sunscreen and apply it liberally, half an hour before going outdoors.

It's better not to get swayed away by provocative ads showing gorgeous women "daring to bare" in the sun! Using protective clothing is the safest way to prevent suntan or sunburns. It's just a matter of a few months and that too, during the daytime. Keep your sleeveless tops and minis or micro-minis reserved for the colorful evenings!

Source: Lifemojo

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Autism Symptoms and the Way Ahead

A child would show some typical signs of development at different stages of growth. But many parents express their worries on the fact that they are not observing proper behavioral patterns in their children. These problematic areas might include inability to express social skills and failing to communicate thoughts and feelings to others. Some children might even be noticed to be showing some stereotypical behavior in the form of flapping or toe walking. These are typical signs of autism, a complex disorder, which affects the way an individual communicates with the world around him.

What is Autism?

Autism is a developmental disorder that appears in the first 3 years of a child's life and hits roughly one in 160 individuals. Males have a greater probability of being diagnosed with autism than females. The condition also referred to as Autism Spectrum Disorder or ASD, is characterized by an individual's difficulty in communication and social interactions along with the expression of unusual behavior and body movements. An autistic child typically shows lack of interest in other people and performs repetitive behaviors. Autism is believed to be caused due to neurological or genetic defects. But the definite causes have not yet been found out and there is no known cure as well. People with autism find the world to be a very confusing place. And others around him find it very difficult to interpret his behavior.

Developmental Areas Affected due to Autism

• Communication: Language problem is very common among people with Autism. They cannot express their needs, wants, opinions, ideas and experiences properly. These individuals face difficulties in the construction of meaningful sentences with the proper use of grammar and vocabulary. They cannot understand the meaning of body language. They can even misinterpret the meanings of words and can find it really hard to understand the feelings and emotions of other people around them.
• Social Interaction: Social interaction forms a very essential part of our lives. And autistic individuals find difficulties in their social skills. Lack of interest in social communication makes these individuals to stay aloof from any sort of social interactions. Interpretation of non-verbal communications like eye-contact, facial expressions and gestures is a problem area to them. These individuals find it difficult to make or maintain friendships because of their lack of interest in the emotions and feelings of others. Some autistic individuals totally get isolated from any sort of social interaction, while others struggle to initiate or maintain a social behavior.
• Behavior: There are certain typical behaviors which are shown by autistic individuals. These include:
  1. Body Movements: These movements are stereotypical in nature and typically involve activities like flapping, toe-walking and hand biting.
  2. Rituals and Routines: Autistic individuals stick firmly to the routine and any change in the routine can cause stress and anxiety in them.
  3. Language: These individuals show abnormal patterns in the use of language.
  4. Sensory Sensitivities: These people show a tendency to react violently to certain colors, smells, textures, sounds and tastes.
  5. Obsessions: Autistic individuals show obsessive behaviors with their favorite topics, people, places and activities.
  6. Tantrums: These people find it very difficult to convey their emotions to others and they might resort to using tantrums to communicate their conditions of extreme anxiety, anger, stress, frustration and confusion.

Different Forms of Supports Available

Although there is no known cure, but still certain education programs can improve the communication skills of autistic individuals. The common forms of help include:

• Assessment: This is the step normally performed by a team consisting of specialists from various disciplines. The assessment team would consist of a pediatrician, a psychiatrist and a speech pathologist. A proper assessment might not be possible until the child reaches three years of age. Research has shown that an early intervention would go a long way to develop appropriate skills in an autistic individual.
• Educational Support: The educational needs vary with the severity of the disorder. Some individuals might require specialized programs while mainstream programs and services might be found to be suitable for others. The level of functioning of the individual would decide the type of education program that he requires.
• Family Support: The parents and the siblings of an autistic child also need some type of support and training to take proper care of the child and to understand his needs and wants. Counseling is also necessary for the parents, who might react in a variety of ways like showing anger, guilt and frustration after the diagnosis. Parents who are taking care of an autistic child might also express feelings of stress, confusion and anxiety. Parents might require tips on child care, social skills and living skills. Joining a support group can help parents come out with feasible solutions to their problems. There are numerous support groups which can even train up siblings of autistic children to help them to easily go along with their autistic brothers/ sisters by overcoming stress and embarrassment.

Autism is a difficult concept to understand and there is no known cause or cure! But early intervention can lead to the development of communication as well as social skills in autistic children. But the real support should come from the family members. Parents should try to make life normal for the special child and for others in the family. Patience counts!

Source: Lifemojo

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Lactose Intolerance: Ways to Include Dairy

There are many unfortunate souls, who in spite of loving dairy foods cannot have one bit of it. They have a condition called "lactose intolerance." Apart from missing out on their favorite foods, they miss out on health as well. Milk is so full of essential nutrients like vitamin D, calcium, protein and riboflavin, and they end up suffering from deficiency of those. Not to forget the yummy goodies (dairy products) that they are missing out on. Not to despair! There are ways and means you can include them in your diet, at least in small quantities. Something is better than nothing, right? 

What is Lactose Intolerance?

Lactose intolerance is the inability of the body to digest lactose, a sugar found in all dairy products. In lactose intolerant people, the small intestine does not produce lactase, an enzyme which aids in the digestion of lactose.

Ways to Include Dairy in Your Diet

• Understand Your Limits of Lactose: Different people have different limits of lactose intolerance. Once you understand your limits properly, you can stay within those limits and not miss out on your favorite dairy products. To help you understand your limits, you can maintain a diary (or log book) jotting down what lactose foods you ate, how much and what was the reaction. This will help you arrive at an amount of dairy you can have.
• Consider Lactose-free Milk: Lactose-free or low-lactose milk is available in the market that contains the same amount of calcium like traditional milk. So, all you milk lovers, go hunting for lactose-free milk at your favorite grocery store. Lactose-free cheese and yogurt are also available. Look for these in the specialty section of supermarkets, if you don't find them at your grocery store.
• Consider Lactase Supplements: So, you have already tried lactose-free dairy and don't like the taste. Now what do you do? Have you heard of lactase enzyme supplements? These help you tolerate the foods containing lactose and are available in the form of caplets and chewable tablets. These are helpful when you are unsure if your food is lactose free (for example at a wedding reception or party).
• Read Labels: It is always a good idea to go shopping for your grocery when you have sufficient time. Don't just heap your trolley without even giving a second glance at it. Read the labels carefully and stay away from those goodies that have "milk solids," "dried milk," "whey," etc. Apart from most dairy products, lactose is present in baked and frozen foods and dry mixes.
• Seek Expert Advice: If you feel helpless in deciding what foods to eat on your own, take expert advice. There are many dieticians and nutritionists who will help chart out a well-balanced meal plan that contains lactose-free or low-lactose foods.
• Take Small Portions: You are so fond of milk that you are "intolerant" to the very idea of foregoing it completely. Instead of drinking a whole glass of milk, try out with smaller portion, say 1/4th glass of milk. Gradually increase the amount of dairy you eat until you begin to notice unpleasant symptoms.
• Combination Works: For some people, having milk with foods that does not contain lactose results in reducing or eliminating the intolerance felt. So, pour milk over your favorite cereals and enjoy, or have a piece of toast on the side. At least, you will not lose out on the nutrients.
• Choosing Cheese: A variety of cheese options are available in the market nowadays. If you are a cheese lover, choose hard and aged cheese like cheddar and parmesan that are low in lactose content. Feta cheese and cottage cheese are made from goat or sheep's milk, which are also low in lactose content. Avoid soft and creamy cheese (like Brie).
• Have Yogurt: Just one cup of plain, low-fat yogurt provides 415 mg of calcium! Howzzat!!...Just make sure you have yogurt that contains live and active bacterial cultures that help breakdown the lactose, or simply have lactose-free yogurt. But remember to avoid frozen yogurt as it doesn't contain enough live cultures.
• Probiotics: Probiotics are live microorganisms (bacteria and yeasts) that benefit the body, when eaten or taken as a dietary supplement. These microorganisms restore the balance of "good bacteria" in your gut. Some dietary supplements, kefir (probiotic-rich milk), and yogurt contain probiotics.

What to Choose While Eating Out?

While eating out, scour the menu card well. Find out what goes into your favorite food or food that you are going to try out. Have a detailed talk with your server to help you decide on the menu. Skip all creamy stuff (cream sauces, sour cream, etc.), or else, just take a lactase supplement wherever you are dining out.

What to Choose When Cooking At Home?

It is an accepted fact that home food is good for your health. But deciding what to cook each day (that too variety) can sure be a daunting task. Then, if you are lactose intolerant, you may feel you have very few choices to choose from. First get hold of a good cook-book that features simple lactose-free recipes. Use herbs and seasonings to flavor vegetables, fish and meat, and always stick to fresh ingredients. Use chicken or vegetable stock or almond paste instead of milk and cream. Try replacing milk and cheese with soy milk and tofu.

By being a little attentive to your body signals and being innovative in your approaches to food, you will come out a winner. So, don't just feel sorry about yourself and feel deprived in any way if you are lactose intolerant.

Source: Lifemojo

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Dangers that Arise from Loss of Sleep

A number of studies indicate that health complaints ranging from the mild to the fatal may result from loss of sleep due to employees working night shifts. The studies also indicate that it also affects the performance levels of employees. A study conducted by the World Health Organization (WHO) has found that after prolonged exposure to night shift work, women are at a higher risk to develop breast and colon cancer. The study also found that men who work the night shift are at a higher risk to develop prostate cancer.

Sleep disruption first causes mild disorders such as:

• Sleep disorders
• Fatigue
• Stress
• Ulcers
• Digestive problems

Soon more serious complication set in, such as:

• Gastrointestinal complaints
• High blood pressure
• Obesity
• Cardiovascular diseases
• Breast and colon cancer in women
• Prostrate cancer in men

Behavioral problems that could arise from such stressful working patterns are:

• Mood swings
• Anxiety
• Loss of self esteem
• Phobias
• Withdrawal from social interaction
• Depression
• Substance abuse
• Wallowing in unwanted thoughts
• Phobias

The Importance of Deep Sleep

An analysis of the 6 to 8 hours of sound sleep shows how sleep can be divided into 'light sleep' and 'deep sleep'. During deep sleep, many of the brain's functions are at rest. This process helps the brain to restore itself and function well the next day. Throughout the time we sleep in the night, we constantly shift from light sleep to deep sleep and vice versa. The restorative deep sleep continues for around 45 minutes and when disrupted causes problems in normal functioning of the brain. The biological clock gets upset and we have trouble sleeping during the day.

Why People Working During Night Shift have Difficulty in Sleeping?

Those who work night shifts have trouble getting deep sleep during day time because of many reasons. First, the bright sunlight prevents them from falling into a deep sleep. Even when they manage to fall asleep, day time activity around them produces a lot of noise, in the form of car horns, dogs barking, people talking loudly, with grinders, mixers, vacuum cleaners adding to the din. How can a person sleep well under these circumstances?

What to Avoid?

• Avoid rotating your shifts backward. Rather than do an afternoon shift and then move to a morning shift, move from morning to evening shift and then to night shift.
• Don't do night shifts in a row. Try to take breaks in between to give rest to your body of working continuously through the week.
• Don't change your shifts too often. Try to stick to the same shift, for at least a couple of weeks, for your sleep pattern to get set.
• Avoid crashing in to bed the minute you reach home. Enjoy the cool morning hour with a simple breakfast and a newspaper. Listen to music and go to sleep in a relaxed state of mind.
• Avoid and limit drinking coffee in order to stay alert, particularly during the last part of the night. You may find yourself unable to sleep once the shift ends.
• Avoid excessive use of antacids, tranquilizers and sleeping pills.
• Avoid meeting guests and tell visitors strictly that they cannot meet you during the workdays.

What Habits to Adapt?

• Stick to a regular schedule, by going to bed and waking up at the same time.
• Take the help of your family members in keeping a space for you that is cool and dark. Use dark paper, foil or tinting on the window to darken the room.
• Ask your family members to keep their cell phones in silent mode and maintain low levels of noise.
• If you have trouble falling asleep, learn some relaxation exercises and breathing techniques that help your muscles to relax and help you enjoy deep sleep.

Some Healthy Nutrition Tips

• Drinking water can improve your digestion, and gives relief from fatigue and headaches.
• Keep a check on your fat intake. Eating fried food, spicy snacks and red meat adds a lot of stress to the body. Lean meat pieces, egg white or fish can provide your body with nutrition.
• Increase your fiber intake. Eating fibrous food such as oat bran and finger millet (ragi) improves your nutrition profile. Apples, guava and pears are examples of fibrous fruits. Complex carbohydrates are more nutritious than refined rice or wheat.
• Have a light dinner at your office cafeteria. Eating light dinners keep you alert during night shifts and ready for a good breakfast at the end of the shift.
• Prefer buttermilk over fizzy drinks because it is a healthier and cooler option.

As night shifts appear to be a necessary evil, we should adapt our lifestyles to rotating shifts. This would give us the opportunity to further our careers and remain healthy at the same time.

Source: Lifemojo

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Driving and Ergonomics: Prevent the Driving "Pain"

Driving is a pleasurable experience when you leave behind the lush meadows and hold your partner's hands! Driving is a memorable experience when it enables you to reach your destination just before the deadline after overcoming many obstacles! Driving is an enjoyable experience when you are able to defeat your friend in a "road rash"! Driving is a motivating experience when you drive your new car out of the showroom! Driving is a lovable experience when you bring your newborn baby home from the hospital. And driving is a painful experience when you start complaining about back pain, lower limb cramps, painful points in your legs and pains of the neck and the shoulder.
Driving and Ergonomics: Prevent the Driving
Common Problems Encountered by Frequent Driving

Back pain.
Neck and shoulder pain.
Trucker's shoulder, a repetitive stress injury. It is seen in long distance truck drivers. Shoulder, elbow and wrist joints are the most affected body parts.
Cramps in the lower limbs.
Long-term driving can lead to disc degeneration and discal hernia.
Tender points in the legs.
Poor posture.
Strain on the hamstrings.
Poor blood circulation in lower limbs.

What are the Factors Responsible for Driving Related Injuries?

Reduced rest period of the working muscle group.
Number of times the same motion is repeated in a minute.
Sitting for long duration. Back ligaments help to hold the spine together during movement. These ligaments get slacked during prolonged sitting and cannot support the spine efficiently. There is posterior pelvic tilt in the sitting position and this brings lower spinal curve in a flattened shape, which in turn, increases the strain in the discs and the vertebra.
Vibration of the whole body. Bumps in the road can cause vibration of your vehicle along the length of your spine. This vibration tires the neck and back muscles quickly and decreases the support these muscles provide to the spine. This may lead to injury. Long term exposure to it can cause disc herniation (a common back condition that occurs when the cushion that sits between the spinal vertebra is pushed outside its normal position leading to irritation of spinal nerves).

Ergonomic Tips to Prevent the "Pain of Driving"

You should begin by adjusting your seat and posture. Your thighs should be comfortably supported by the seat base and your knees should be slightly bent.
Don't sit too far from the pedals. If your legs are stretched while driving, it can increase pressure on the lumbar spine and can stress your neck, shoulder and wrist. Slide the seat so that you can operate the pedals with just your foot.

Studies suggest that the back of your seat should be tilted between 100 to 110 degrees from your legs to reduce the extra pressure on the disc. This angle supports your upper body while maintaining an upright and attentive posture.

Your head and neck should rest on the cervical cushion or neck rest. Do no bend your neck while driving.
Avoid slouching while driving. Use a lumbar support during long drives, or if you suffer from back pain. Adjust the lumbar support so that the curve of your spine is evenly supported.
You can add up an extra padding or a pillow over your seat to absorb vibration.
Change your grip on the wheel occasionally and maintain the wrist at neutral.
Avoid locking of the knee joint. The edge of the seats should not press at your knee joint (i.e. your thighs extend pass the seat) as it can hamper the blood circulation in the legs.
Your legs and pelvis should have ample space to move and change positions without distracting you from driving. This helps to relieve pressure from the compression points and to maintain the blood circulation during a drive. Keeping the muscles in a cramped and contracted position for too long may lead to deep vein thrombosis (DVT) in the long run.
According to the National Highway Traffic Safety Administration, drivers (and front-seat passengers) should buckle their seat belts and keep about 10 inches of distance between the center of the air bag cover and their breastbone to reduce the risk of air bag injury while still remaining protected by the air bag in the event of a collision.
You also need to make some adjustments on the steering wheel. Instead of holding on the top of the wheel positions, grab the steering wheel in its middle position with both of your hands almost opposite to each other like 3 and 9 positions in a clock. This position will relax your shoulder girdle muscles. Do not over turn your body other than turning the wheel. Avoid driving in a "one arm cool dude" attitude as it can cause the compression of soft tissues at the wrist joint.
While getting into the car, sit first and then bring your legs into the car. To get out of the car, bring your legs out first and then stand up.
Don't sit on a filled pocket. Remove items such as wallet or keys from your pockets. This can injure the soft tissue while sitting. This compression can reduce circulation and compress nerves and other tissues leading to low back and leg pain. It can also lead to the famous "Wallet syndrome".
Take short and frequent breaks (every 2 hours) during long drives. During the break, get out of the car and stretch your whole body. It is very important for your back as well as for your hands. Holding a steering wheel for a long duration can cause you to invite carpal tunnel syndrome, a condition involving pressing or squeezing of the median nerve at the wrist.
Adjustments of mirrors are also necessary to get you a good posture. Set your side and rear view mirrors such that you have a full 180 degree view without having to twist or turn your body for the back view.
A simple test can let you know whether you are seated correctly in your vehicle or not. Place your both hands on the steering wheel and look down between your arms and your legs. You should be able to see equal parts of each leg. Often the right leg is partially obscured by the right arm, suggesting that the shoulder girdle is rotated to the left in relation to pelvis.

One Important Note

Avoid lifting immediately after driving! Your muscles are tired and the ligaments are over stretched at this time. Hence there are greater chances of disc injury in your spine. Give yourself a break of one or two minutes to stretch and rest before trying to lift anything.

Driving is simply an entertainment and a fun to many of us. We do not need any objective to pull our cars out of the garage! We drive just to feel "driving"! We drive just to experience the feel of our car, which we have purchased with our hard-earned money. Hence, we drive for the "sake" of driving. It's all related to our achievement, enjoyment and of course utility! And in such cases, we cannot possibly afford to invite pains and injuries.

Source: Lifemojo.com

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