Articles on improving focus

Sensate Focusing – Sensual Exercises That Increase Intimacy

Dr. Ramesh Maheshwari, Sexologist
Mutual pleasuring by touchingTouch is a vital of personal human communication. Tenderness, affection, solace, understanding, desire, warmth, comfort, any feeling can be conveyed to the partner by touching. Thus, a fullness of sexual expression can be achieved. This actually eliminates the pressure of performance and hence fear of failure.Procedure:Both the partners are equally involved. The entire act should be slow, steady and full of love and understanding. There should be no time limit.Step1Both the partners take off their clothesOne partner (either one) gives experience of pleasurable touching to the other; massages or fondles the otherA soothing lotion is used for applicationThe receiving partner gives verbal/nonverbal directions about preferences for the location and the intensity of touchingThe giving partner provides pleasure accordingly to the getting partnerThe receiving partner should inform the giving partner if anything is unpleasant, irritating or distractingBoth should think and feel sensuouslyAvoid touching the breasts and genitals at this stageThe couple should not proceed to intercourseThe entire procedure is reciprocated by the other partnerThe procedure is repeated daily for 3-4 days.Step 2The previous procedure is repeated by both the partnerThey proceed to the touching the breasts and genitalThe couple should not proceed to intercourseTouching is reciprocated by the other partnerThis is repeated daily for next 3- 4 days.Step 3Touching is done to each other by both in a simultaneous and mutual way.Note: In Indian situation, Sensate Focus Exercise can be done by taking bath together and using oil for massage, provided there is availability of enough of water and privacy.

"Aging Is a Fact of Life but Looking of Your Age Is Not"

Dr Deepali Agarwal
YOUNG FOREVER : ANTI-AGING TECHNIQUE FOR BODY AND SOULHIFU   a  noninvasive treatment High Intensity Focused Ultrasound to uplift and tone loose skin.It is  new advanced technique  which gives remarkable results in skin rejuvenation and tightening treatment.The ultrasonic waves  generate heat to contract collagen and skin connective tissue down to the muscle level resulting in uplift and tightening of skin.HIFU is a very targeted treatment , hence will not harm or disturb the other area of the skin.It gives high satisfaction to the patients and is a totally non-invasive technique.It has a high peak power,shortening procedure time.Instant result will be checked from the second month to the ninth month ,good result will last 2-3 years.HIFU basically stimulates the  cells for collagen production and reach the deepest layer causing the shrinkage of SMAS layer .With just one treatment ,HIFU pushes mature skin to start working hard again .Smoother, firmer, and brighter skin in a few months after treatment.This treatment specifically targets deep foundation below the skin that is addressed in cosmetic surgery without cutting or disrupting the surface of skin.It is also the only procedure to use ultrasound imaging to actually see the layers of tissue we target during treatment and ensure the energy is deposited precisely to where it will be most effective. HIFU uses tried–and-true technology , which has received FDA and Health Canada Clearance for use in this new type of medical procedure.HIFU has:•No disfiguring• No downtime•No risk of infection•No post operative pain• No hospital stayHIFU IS:• One time Treatment• Real-time US guided Procedure  • 3D-con-formal treatment• Non-invasive face lifting• Day Care basis• Low overall cost• Enhancement of quality of life"YOU CANT HELP GETTING OLDER BUT YOU DON'T HAVE TO GET OLD"

Tips to Enjoy More Fulfilling Sex Life

Dr. Indranil Saha, Psychiatrist
Communicate properly with your partnerIt's perfectly appropriate to tell your partner what feels good in the middle of love making.Avoid criticising during sex.Confide to your partner about changes in your body. If hot flashes are keeping you up at night or menopause has made your vagina dry, talk to your partner about these things. It's much better that he know what's really going on rather than interpret these physical changes as lack of interest. Likewise, if you're a man and you no longer get an erection just from the thought of sex, show your partner how to stimulate you rather than let her believe she isn't attractive enough to arouse you anymore.Try to be honest. You may think you're protecting your partner's feelings by faking an orgasm, but in reality you're starting down a slippery slope. As challenging as it is to talk about any sexual problem, the difficulty level skyrockets once the issue is buried under years of lies, hurt, and resentment.Give yourself timeAs you age, your sexual responses slow down. You and your partner can improve your chances of success by finding a quiet, comfortable, interruption-free setting for sex.Change the situation, timing and place of your sex. You can choose early morning or afternoon instead of monotonous night shift!Romanticise your sexMake your surroundings romantic and hot. You can play a hot music or erotic vids in the background!You can use lubricant jelly/oil or use vibrator to tease your partner. But of course take her/his permission 1st. Engaging in kissing and cuddling and romantic foreplay is essential for maintaining an emotional and physical bond.'Sensuality not the sexuality' should be the rule of an ideal love makingPractice touching. It should be soft and slow. Never squeeze or rub hard. The sensate focus techniques that sex therapists use can help you re-establish physical intimacy without feeling pressured. Try to feel and explore each other's body with all your sense organs slowly and gently. Never try to copy the methods you have seen in a pornographic movie. Because real life sex is totally different from that. Women prefers a slow, gentle and romantic love making. They tries to feel theirs lovers body by closing their eyes.Try different positions.Learn proper Clitoral and G-Spot stimulation for your woman. It will make her crazy for your love! Oral stimulation of the clitoris combined with manual stimulation of the G-spot can give a woman a highly intense orgasm.Do Kegel exercisesBoth men and women can improve their sexual fitness by exercising their pelvic floor muscles. To do these exercises, tighten the muscle you would use if you were trying to stop urine in midstream. Hold the contraction for two or three seconds, then release. Repeat 10 times. Try to do five sets a day. These exercises can be done anywhere — while driving, sitting at your desk, or standing in a checkout line.Do something soothing together before having sex, such as playing a game or going out for a nice dinner. Or try relaxation techniques such as deep breathing exercises or yoga.Maintaining good healthYour sexual well-being goes hand in hand with your overall mental, physical, and emotional health. Therefore, the same healthy habits you rely on to keep your body in shape can also shape up your sex life.Don't smoke and avoid alcohol. It will definitely hamper your performance.Take fresh colourful fruits and leafy vegetables. Take a right diet. Keep your body weight under control and try to love your body too. Don’t give upIf none of your efforts seem to work, don’t give up hope. Your doctor can often determine the cause of your sexual problem and may be able to identify effective treatments. Keep in touch with a qualified sex therapist who can help you explore issues that may be standing in the way of a fulfilling your sex life.

Eat Your Way to Health: Nutritious Food and Working Women

Ms. Nisha Singh, Dietitian/Nutritionist
Being a woman is not easy, specially a working woman. Women in their 20s and 30s work long hours; have erratic work shifts; and face tight deadlines and ample amounts of stress. The challenges of balancing their personal and professional lives bring on additional anxieties that take a toll on their physical and mental health.To thrive across all the phases of their lives, women must eat right, exercise and keep a close watch on their nutrition needs.Here is a check list, taking care of your nutrition needs and diet routine:● Fruits and leafy green vegetable: Go healthy, go green! Fill your platter with lots of fresh fruits and green leafy vegetables. You may also add some fiber to your diet. Include whole grains, beans and other legumes; exclude processed foods and concentrate on locally grown foods. This will help you stay fit and watch your diet.● Call for calcium: Most women experience calcium deficiency at some point in time. Their bone health needs to be monitored. Dairy products are a great source of calcium but animal fat and  proteins could even accelerate bone loss. Therefore you can substitute dairy products for plant-based sources such as broccoli, beans, collard greens etc.● The iron lady: Snack it up like an iron-lovin’ lady! Munch on some chickpeas, pumpkin seeds, and iron-fortified cereals or chew almonds as they are rich in iron and serve as great energy boosters. Women need sufficient iron intake as they lose a lot of it while menstruating.● Shoo away the added sugar: Did you know that you are consuming sugar even when you are having bread, canned soups, pasta sauce, frozen foods, ketchup etc? They add a lot of calories to your diet therefore look out for products that claim to be “sugar-free” or have “no added sugar”. The foods themselves could have high concentrations of sugar in the form of processed carbohydrates (eg: white rice and/or pasta). Also steer clear of frozen food.● Avoid alcohol and caffeine: Alcohol and caffeine both affect women more than men. Research says that women who have more than two alcohol drinks a day suffer from osteoporosis, while caffeine interferes with hormone levels and leaches calcium from the body. Both worsen menopause symptoms and affects fertility, therefore beware!Nutritious food is a key driver of good health for the working woman. So work at including more of it in your diet!

Prostate Cancer - Risk Factors, Signs And Treatment

Dr. Anish Kumar Gupta, Andrologist
What is Prostate Cancer?Cancer is a disease in which cells in the body grow out of control. When cancer starts in the prostate, it is called prostate cancer. What Is the Prostate?The prostate is a part of the male reproductive system, which includes the penis, prostate, and testicles. The prostate is located just below the bladder and in front of the rectum. It is about the size of a walnut and surrounds the urethra (the tube that empties urine from the bladder). It produces fluid that makes up a part of semen. As a man ages, the prostate tends to increase in size. This can cause the urethra to narrow and decrease urine flow. This is called benign prostatic hyperplasia, and it is not the same as prostate cancer. Men may also have other prostate changes that are not cancer.What Are the Risk Factors?Research has found risk factors that increase your chances of getting prostate cancer. These risk factors include:Age: The older a man is, the greater his risk for getting prostate cancer.Family history: Certain genes (the functional and physical units of heredity passed from parent to offspring) that you inherited from your parents may affect your prostate cancer risk. Currently, no single gene is sure to raise or lower your risk of getting prostate cancer. However, a man with a father, brother, or son who has had prostate cancer is two to three times more likely to develop the disease himself.Race: Prostate cancer is more common in some racial and ethnic groups than in others, but medical experts do not know why. Researchers are trying to determine the causes of prostate cancer and whether it can be prevented. They do not yet agree on the factors that can influence a man’s risk of developing the disease, either positively or negatively.Some drugs lower the risk of getting prostate cancer, but whether they can help lower the risk of dying from prostate cancer is still unclear. Regular use of multivitamins has not been proven to increase or decrease the risk of early or localized prostate cancer. Talk to your doctor about multivitamin use.What Are the Symptoms of Prostate Cancer?Different people have different symptoms for prostate cancer. Some men do not have symptoms at all.Some symptoms of prostate cancer are:Difficulty starting urination.Weak or interrupted flow of urine.Frequent urination, especially at night.Difficulty emptying the bladder completely.Pain or burning during urination. Blood in the urine or semen.Pain in the back, hips, or pelvis that doesn’t go away.Painful ejaculation. If you have any symptoms that worry you, be sure to see your doctor right away. Keep in mind that these symptoms may be caused by conditions other than prostate cancer.Should I get screened for Cancer Prostate ?Informed Decision Making - Most urologists support informed decision making. Informed decision making occurs when a man:Understands the nature and risk of prostate cancer.Understands the risks of, benefits of, and alternatives to screening.Participates in the decision to be screened or not at a level he desires.Makes a decision consistent with his preferences and values. We need better ways to screen for and treat prostate cancer. Until we make these discoveries, and even when we do, men and their families will turn to trusted health care professionals to help them make informed decisions.How Is Prostate Cancer Diagnosed?If your prostate specific antigen (PSA) test or digital rectal exam (DRE) is abnormal, doctors may do more tests to find or diagnose prostate cancer. Transrectal ultrasound: A probe the size of a finger is inserted into the rectum, and high-energy sound waves (ultrasound) are bounced off the prostate to create a picture of the prostate called a sonogram. This test may be used during a biopsy.Biopsy: A small piece of tissue is removed from the prostate and looked at under a microscope to see if there are cancer cells.Gleason score: This score is determined when the biopsy is looked at under the microscope. If there is a cancer, the score indicates how likely it is to spread. The score ranges from 2–10. The lower the score, the less likely it is that the cancer will spread.Staging If prostate cancer is diagnosed, other tests are done to find out if cancer cells have spread within the prostate or to other parts of the body. This process is called staging. Whether the cancer is only in the prostate, or has spread outside the prostate, determines your stage of prostate cancer. The stage of prostate cancer tells doctors what kind of treatment you need.How Is Prostate Cancer Treated?Different types of treatment are available for prostate cancer. You and your doctor will decide which treatment is right for you. Some common treatments are:Active surveillance. Closely monitoring the prostate cancer by performing prostate specific antigen (PSA) and digital rectal exam (DRE) tests regularly, and treating the cancer only if it grows or causes symptoms.Surgery. A prostatectomy is an operation where doctors remove the prostate. Radical prostatectomy removes the prostate as well as the surrounding tissue.Radiation therapy. Using high-energy rays (similar to X-rays) to kill the cancer. There are two types of radiation therapy—External radiation therapy. A machine outside the body directs radiation at the cancer cells or Internal radiation therapy (brachytherapy). Radioactive seeds or pellets are surgically placed into or near the cancer to destroy the cancer cells. Brachytherapy is not available in IndiaHormone therapy. Blocks cancer cells from getting the hormones they need to grow.Other therapies used in the treatment of prostate cancer that are still under investigation includeCryotherapy. Placing a special probe inside or near the prostate cancer to freeze and kill the cancer cells. Not available in India.Chemotherapy. Using special drugs to shrink or kill the cancer. The drugs can be pills you take or medicines given through your veins, or, sometimes, both.Biological therapy. Works with your body's immune system to help it fight cancer or to control side effects from other cancer treatments. Side effects are how your body reacts to drugs or other treatments.High-intensity focused ultrasound. This therapy directs high-energy sound waves (ultrasound) at the cancer to kill cancer cells.Many kinds of complementary and alternative medicine have not been tested scientifically and may not be safe. Talk to your doctor before you start any kind of complementary or alternative medicine.Which Treatment Is Right For Me?Choosing the treatment that is right for you may be hard. Talk to your cancer doctor about the treatment options available for your type and stage of cancer. Your doctor can explain the risks and benefits of each treatment and their side effects.Sometimes people get an opinion from more than one cancer doctor. This is called a “second opinion.” Getting a second opinion may help you choose the treatment that is right for you.

How to Improve Digestion in Summer

Dr. Saurabh Gupta, Dentist
It's common to have digestion related problems in summer. Most people either end up eating less and napping more during summer season or they suffer from problems such as dehydration or diarrhea which makes it even more difficult for them to deal with the summer's heat. Your lifestyle in summer has to say a lot in why you tend to eat less and drink more in summer. Therefore, it’s crucial that you focus more on your diet and how often you eat including the portion size to avoid poor digestion in summer.It's crucial for your health to keep your digestion on the right track. Here are some tips to prevent digestive problems in summer.Eat lessSince the digestive system becomes sensitive in summer, one should prevent eating more in summer. You should, however, not reduce your appetite. All you need to do is avoid heavy meals. It is best to eat smaller meals at short intervals as it goes easy on your digestive system and keeps you from feeling hungry as well.  Switch to green vegetables and fresh juicy fruits that are easy to digest. These foods will also help you stay hydrated for long.Hydrate yourselfMany people don’t feel like eating much during summer because the digestive problems and heat spoil their mood completely. However, you need to make sure you are getting enough fluids during the hot weather. Keep drinking fluids, especially water, throughout the day. But make sure you don’t gulp glass after glass as it may cause you to swallow air leading to bloating and gas. Just drink sensibly!Yogurt satisfies growling tummyYogurt is packed with protein that satisfies your growling tummy. It gives you probiotics, bacteria that makes your digestive process better. Consumption of yogurt helps solve many stomach problems and provides relief from dysentery.Herbs are good for digestionCertain herbs such as coriander, fennel seeds, cilantro and ginger are considered good for digestion. Try these herbs during summer to improve your digestive capabilities. These herbs absorb gases, reduce stress and help blood flow to the digestive system.Avoid spicy and fried foodIf want to keep gas problems and indigestion at bay, you need to reduce your intake of spicy and fried foods.Eat more fruits that support digestionFoods such as pineapple and papaya can help you with a troubled digestion in summer.

Regular Workout Improves Fertility

Dr. Bhavatej Enganti, Urologist
Too lazy to exercise? Well, here is another reason that may get you going. Men who exercise regularly have a higher sperm count and a greater chance of fathering children naturally. In other words, they are more fertile than their lazier counterparts.A study was conducted with couples seeking fertility treatment at the Massachusetts General Hospital Fertility Centre between 2006 to 2012; where the focus was on the male partner. The semen samples were collected from 137 men and they were asked to fill up a questionnaire.The overall analysis of the semen samples and a proper glance at the questionnaire made it clear for the researchers to state that men engaging in moderate to vigorous physical activities of a specific type for at least one hour everyday have an enhanced level of sperm concentration up to 42%.The study also revealed that only a particular type of physical activity adds to the fertility boost; weightlifting is one of them. According to Audrey Gaskins, the co-author of the study regarding exercise and male fertility, weightlifting increases the level of testosterone and insulin sensitivity in the body which are related to higher sperm concentration in men. Moreover, exposure to the sun may also increase the vitamin D level in the body which perks up the fertility in men, Gaskins thinks.However, the researchers also found out that not all outdoor activities are helpful. Men who cycle for over an hour each day tend to go down on their sperm count level by up to 34 %. This is due to the pressure applied to the scrotum by the bike seats or due to the heat produced by the pressure that increases the scrotal temperature, opines Gaskins.However, though the study revealed the close association between regular exercise and increased level of sperm concentration but it does not state exercise to be the sole cure of all infertility related issues in men. Lower sperm count is not the only cause behind male infertility. Hence, it is better to consult a doctor for the best possible solution available.

Yoga Poses to Improve Immunity

Ms. Swati Kapoor, Dietitian/Nutritionist
We know that changing season has most of us falling sick. There are simple ways of developing your immune system without taking any medicines.Fifteen minutes a day and the following four wonder yoga asanas will help you build your immunity over time.Adho Mukha Svanasana (Downward  facing Dog)This pose sends out energy throughout the body. It provides a great inversion, by increasing circulation.Downward Facing Dog PoseHow to perform the Downward-Facing Dog Pose (Adho Mukha Svanasana)- Start the asana with sitting on the floor on your hands and knees. Stretch your elbows and relax the upper back between the shoulder blades, while doing so you will feel that the arms fall into the shoulder blades.- Breathe out and lift the knees and draw your back backwards from the pelvis, so that your arms and back form one line.- Stretch your legs in such a way that you feel like someone pulling your legs and hips backwards and let your head hang down in a relaxed sort of way.- Now stretch out your arms. This will result in a stretching from two sides i.e. a stretching from the pelvis and a stretching from the arms. When the back and the chest are placed correctly, you will notice that you can quietly breathe in and out through the belly. You should not let your chest hang downwards or make your back extremely sunken. While performing Adho Mukha Svanasana the back should be lengthened along its entire length.Durations/Repetitions of the Downward-Facing Dog Pose (Adho Mukha Svanasana):Hold Adho Mukha Svanasana for anywhere around 30 to 60 seconds or as long as you are comfortable.Bala-asana (Child Pose)This pose boosts immunity. Your head is lower then you heart, therefore you receive more circulation to the face.Child PoseHow to perform the Child Pose (Balasana):- Sit in a “Vajraj-asana” i.e. start this asana with sitting on your knees, feet together and hips resting on your heels. Your knees should be separated about the width of your casino hips. Place your hands on your thighs, palms down.- Breathe in deeply and then breathe out while bringing your chest between knees and stretching your arms forward.- While resting your head on floor bring your arms around to your sides until the hands on resting on either side of your feet, palms up.- Gently breathing through your nostrils while holding the posture. Hold for about one to two minutes. Then return to asana upright kneeling position.- Perform the posture twice atleast.Durations/Repetitions of the Child Pose (Balasana)The bala-asana can be held for as long as is comfortable. Perform the posture twice atleast if it is held for less than a minute.Plough PoseThis pose stimulates the spinal nerves and and strengthens your spine and back. It increases the blood supply and provides healthy nourishment for your internal organs and improves overall blood circulation within the body. Plough Pose helps to develop mental poise and inner balance.Plough PoseHow to perform the Plough Pose (Halasana)- Lie flat on the back.- Breathe-in through the nostrils. Place palms facing down on the floor. Keep hips on the floor, bend the knees and bring them up toward the stomach while exhaling.- Breathe-in, then while breathing-out, raise the legs straight up perpendicular to the floor keeping hips on the floor.- Breathe-out and continue raising the legs over head, bending your body at waist, lifting back and hips until the toes touch the floor directly in back of the head.- Keeping your knees straight. Breathe slowly through the nostrils and hold the posture for several minutes. If you cannot touch the floor with your toes hold them as close to the floor as possible and continue to exert effort to lower them.- Reverse the steps to return to the shavasana.Durations/Repetitions of the Plow Pose (Halasana)The halasana should not be performed by woman who are menstruating, as is the case with all inverted postures (where the legs are raise over the head). No other restrictions apply.Wheel PoseThis pose strengthens your abdominal muscles and opens up the hips. It stimulates the thyroid and pituitary glands, therefore improving your overall health. As you stretch in Wheel Pose, you"re also improving your flexibility.Wheel PoseHow to perform the Wheel Pose (Chakrasana)- Lie in the shava-asana position.- While breathing out bend the knees bringing feet as close to hips as possible touching soles of feet flat on the floor.- As you bend arms at elbows and place palms of your hands flat on floor directly under each shoulder as fingers pointing toward the back.- Breathe in slowly, begin to raise head, back and hips off the floor while arching the spine. Raise your hips and stomach as high as possible.- Hold till possible while breathing in. Breathe out and return the back to the floor, returning to the shava-asana.- As soon as the back returns to floor immediately raise it and enter the full posture again.Durations/Repetitions of the Wheel Pose (Chakrasana)Hold this asana for the duration till you can hold your breath or for one to three minutes while breathing gently. Repeat it two or three times.

Exercises Which Will Improve Your Vision

Ms. Swati Kapoor, Dietitian/Nutritionist
Many of us are proactive about our dental hygiene but are we worried about our eye health with strong determination? Lot of us spend countless hours in our workplace, by sitting on the desk and staring at our computers, so maintaining a healthy eye becomes mandatory. There are many ways by which you can do so - eat right, take adequate sleep, combat with stress, meditate and do some exercise.By doing eye exercises, one experiences tremendous benefits such as increase in eye muscle strength, better focus and better eye movement. But those who have serious problems can always consult a doctor for better solution.Let’s scroll down and implement these exercises for better eye health:1. The Eye RollSlowly move your eyes in circular motion, clockwiseRepeat it 5 timesSwitch direction and rotate eyes in anticlockwise directionRepeat it 5 times2. The Eye PressPress the tips of several fingers against your upper eyelids using light pressure.Press for 2 secondsRelease your fingersRepeat 10 times3. The Eye raiseSlowly raise your eyes until you are looking as far up as possible.Hold for five seconds.Slowly lower your eyes until you are looking as far down as possible.Hold for five seconds.Return your eyes to center.Repeat 10 times.4. The Wide EyeFacing straight ahead, squint your eyes as much as possible.Hold this squint for five seconds.Open your eyes as wide as possible.Hold this for five seconds.Repeat 10 times.