Health tips

For building iron in your body eat plenty of spinach juice.

If you exercise with music, you will exercise longer and enjoy it more. Choose something upbeat and energizing.

On a busy day, take 20 minutes to go for a brisk walk to help reduce stress.

Eat most of your fat and calories for the day, in the morning. Doing this will put your metabolism into high gear. Then eat lean the rest of the day.

While running, if you have stomach cramps, stop and bend forward from the waist.

Breath in and out, slowly and deeply while contracting your abdominal muscles.

While doing housework, increase the pace to get some extra exercise and calorie burning.

If you are having problems with migrain headaches, drink some hot tea with honey and this should help ease the pain.

Always take the steps instead of the elevator if you plan on cutting down those extra calories.

Eat a bowl of oatmeal each day to lower your cholesterol.

Drink plenty of water since it helps liver function well and your body will benefit and that will show from your glowing skin. So also drink plenty of water before, during and after exercising.

To lower blood pressure, improve your mood and relieve depression, exercise regularly.

If you experience pain, dizziness, shortness of breath, irregular heartbeat or increased fatigue while exercising, call a doctor immediately.

Begin your workout with warm-up exercises and end with cool-down exercises.

If you suffer from eczema, avoid heat and sweating.

Wear loose, lightweight clothing while exercising. Choose natural fabrics that will breathe.

When it is hot outside, drink more water and avoid caffeine and alcoholic beverages.

Ear ache - place a piece of potato (raw) in the ear-remove later.

Breathe naturally while doing stretching exercises. Never hold your breath.

Make soups the day before and refrigerate. Skim the fat off the top before reheating.

To feel as though you are eating more, slow down and chew thoroughly. Take at least 20 minutes to eat a meal. Taking longer to eat will make you feel fuller and also helps in digesting food properly.

When going to see a doctor, write down the questions you want to ask. Also, write down the answers. If you don't understand the answer, ask again! Take along any medication bottles you are taking.

Keep your attitude positive and smile.

Urning down the lights an hour or two before bedtime will help you get a better night's sleep.

Avoid smoke-filled rooms and breathing or exercising near busy roads. Exercise in clean environment.

May their souls rest in peace

Sandeep Unnikrishnan
Sandeep Unnikrishnan (March 15, 1977 – November 28, 2008) was a Major in the Indian Army serving in the elite National Security Guards (NSG) who was killed in an encounter with terrorists in November 2008 Mumbai attacks.

“Do not come up, I will handle them.” These were probably the last words which Major Sandeep Unnikrishnan told his men as he was hit by bullets while engaging terrorists inside the Taj Hotel, Mumbai during the Black Tornado operation.

During the operation, when a commando got injured Major Unnikrishnan arranged for his evacuation and started chasing the terrorists himself. The terrorists escaped to another floor of the hotel and during the chase Major Unnikrishnan was seriously injured and succumbed to his injuries.

Family
He hails from a family settled in Bangalore that had migrated from Cheruvannur, Kozhikode district, Kerala. He was the only son of retired ISRO officer Mr. K. Unnikrishnan and Mrs. Dhanalakshmi.


Childhood
Major Unnikirshnan spent 14 years at the Frank Anthony Public School. A popular figure among his contemporaries, he wanted to join the Army, even attending school in a crew cut. He is remembered as an outstanding student by his teacher. In 1995 he finished ISC Science from here. He was the house captain and he participated in sports and described by his school principal as "fantastic athlete". Most of his athletic records remained unbroken for many years. He described himself as a movie maniac in his orkut profile.

Besides his display of courage from young age he had a soft side to him and was a member of the school choir.


Army Career
Sandeep joined the National Defense Academy in 1995. He was a member of the Oscar Squadron and a pass out of the 94th Course of NDA. He was a member of the social science stream.

His NDA buddies remember him as "selfless", "generous" and "calm and composed".

In 1995, we were a bunch of gangly 18-year-olds, wondering what the hell we were doing climbing up Sinhgad fort on a miserable, rainy day, when I first met Unni. He was an ikki, a first termer, bone-weary, but always gung-ho. When we made it to the top, the first stop was for a fill of water. Soggy, bushed and thirsty, we ran to the natural spring that has been feeding soldiers since the days of Chhatrapati Shivaji. Unni was the first to reach and started drawing water from the well. We lined up with our canteens, but a tourist first held out her water bottle. Unni filled it. Then, another. Unni filled that too. Within seconds, there was a long line of tourists waiting for water. Without a word - and with a smile to us - Unni dutifully doled out his generosity. He never got to us. He himself never got a sip. The order came to move on.

– An NDA coursemate
His happy-go-lucky face masked a ruthless and determined soldier, so did his thin physique hide a tough, never-give-up spirit that was seen in various training camps and cross country races he participated in with in the NDA.

He was commissioned as Second Lieutenant to the 7 Bihar Regiment in June 1999. After serving the Indian Army in different locations in Jammu & Kashmir, Siachen and Rajasthan to counter insurgencies for two terms, he was selected to join the National Security Guards.On completion of training, he was assigned to the Special Action Group (SAG) of NSG on January 2007 and participated in various operations of the NSG.

He was a popular officer who was loved and adored by his seniors and juniors alike. During the `Ghatak test', the most difficult test of the Army, Major Unnikrishnan topped twice in these tests earning commendation from seniors. Perhaps this was the reason or his passion for bravery that he opted for the NSG commando service which he joined on deputation in 2006.


Operation Black Tornado
On the night of 26 Nov 2008, several iconic buildings in South Mumbai were attacked by terrorists. One of the buildings where the terrorists held people hostage was the 100 year old Taj Mahal Palace Hotel.

Major Unnikrishnan was the commander of 51 SAG deployed in the operation at the Taj Mahal Hotel to rid the building of terrorists and rescue the hostage. The terrorists had held a few women as hostages in a room and locked it from the inside. After breaking open the door, the round of fire by the terrorists hit Major Sunil Yadav, his buddy pair. He led his team from the front and engaged the terrorists in a fierce gunfight. He arranged for Major Sunil Yadav's evacuation and regardless of personal safety chased the terrorists who, meanwhile, escaped to another floor of the hotel, and while doing so Major Sandeep continuously engaged them. In the encounter that followed, he was shot from the back, seriously injured and succumbed to injuries.







3 Cops died in Mumbai Blasts:



1. Vijay Salaskar:

Vijay Salaskar (died November 26, 2008) was an Indian police officer with the Mumbai Police. An encounter specialist, he was killed while fighting terrorists in the November 2008 Mumbai attacks. Before his death he was heading the Anti-Extortion Cell, Mumbai.

Salaskar, an M Com from Mumbai University, had joined the force as a sub inspector. He had been believed to kill around 75 dreaded criminals in police encounters. After being out of the spotlight for quite sometime, the encounter specialist was given the plum posting of heading the anti-extortion wing of the crime branch.

He was also known for his professional animosity against Arun Gawli, a notorious gangster turned politician from Mumbai.

It is worth quoting his beliefs he talked about in his interview with Pritish Nandy.When asked, "How did you acquire this reputation as a sharpshooter, an encounter specialist?", his response was, "Frankly, I do not see myself in any such role. But people see me as that. The media sees me as that. Gradually perhaps I am coming to accept myself in the role. Though I must confess, I do not like such a reputation. It unnecessarily creates a bad impression, particularly among human rights activists. They feel I am a trigger-happy policeman. Famous for killing others. I do not enjoy having such a reputation, sir. I just do my job."

Worthwhile to know was one more answer to the question, "How does it feel to kill a man, looking him in the eye?", to which he had said, "In a shootout, no one has time for such niceties. Either you kill or you get killed. I am plain lucky to still be alive. In this job, you know, we take one day at a time. Who can predict what tomorrow will bring?"

These were his words in March, 1999. On November 26, 2008, Salaskar died during the Mumbai terrorist attacks.

2.Hemant Karkare



Hemant Karkare (c. 1954 – 26 November 2008) was the chief of the Mumbai Anti Terrorist Squad. He was killed during the November 2008 Mumbai attacks after being hit in his chest by three bullets fired by terrorists.

Karkare was a 1982 batch IPS officer and also held a Bachelor of Engineering degree from Visvesvaraya National Institute of Technology, Nagpur. As an ATS Chief, he was involved in the Malegaon blast probe and naxalite-infested Chandrapur district of Maharashtra.

Mr.Karkare had solved the serial bomb blasts in Thane, Vashi and Panvel and was also credited for the stunning revelations in the investigation of the September 29 blast in Malegaon. In January 2008, he was named the head of the ATS after returning to the state cadre. He was credited for helping to uncover the stunning revelations that came about in the investigation of the September 29th blast in Malegaon in which three bombs exploded in Gujarat and Maharashtra of India, killing eight people and injuring 80 (two bombs were detonated in Malegaon, Maharashtra, killing seven). Despite his credible work on the case, his work on the investigation received major criticism from several political organizations after the ATS insinuated that political groups might have been behind the attacks.He is known for his discipline and fair investigation.

He also worked in the R.A.W ( Research and Analysis Wing) -- the India's external intelligence agency -- in Austria for seven years.

3.Ashok Kamate



Ashok Kamte (died November 26, 2008) was the Additional Commissioner (East Region) of Mumbai Police. He was killed while fighting terrorists during the November 2008 Mumbai attacks.

Prior to his current posting, Kamte served as the Commissioner of Police for Solapur, as the Superintendent of Police of Sangli district from August 2002 to July 2004, as the Deputy Commissioner of Police (Zone 1, South Region of Mumbai Police) until August 2002, and on deputation to the United Nations peace-keeping police force. Mumbai Police and Solapur are commissionerates and Sangli is a district of the Maharashtra Police in India.

In his police career, Kamte earned a substantial following of ordinary citizens[3] as he took on hardened criminals and politicians with criminal background. Shortly after his taking over the Sangli police department, notorious criminal Raju Pujari was killed in a police encounter.

Kamte studied at the St. Xavier's College, Bombay, the Kodaikanal International School, class of 1982, and the Raj Kumar College in Rajkot from 1972 to 1977 in class III to VIII. An accomplished athlete, he represented India at the junior power-lifting championship in Peru in 1978.

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Muggulu

Call Center Stress

Call-Center Job : Highly Stressful

Introduction :

Call center jobs are the recent entity in modern occupation. Call-Center operations have a dual function of handling of handset of a telephone and a computer system on a tabletop, they keep answering to telephone calls while entering / modifying data in computer. Their jobs involve working in various shifts duty hours, hence they undergo biorhythm disturbances. They suffer backaches because of prolonged sitting in wrong postures; suffer from neck pain, eyestrain due to poor Eye-Monitor ergonomics and wrong posture of the neck due to tucking of telephone between the neck and the shoulder. They suffer from stress due to job deadlines and other factors. Our recent study is the one of the first studies conducted on call center operators, revealed clearly the problems faced by these professionals.
Study :

Hundred Call Center Workers were surveyed. They reported for the presence of various problems increasingly backache. These young professionals (20-30 yrs.) of both sexes working 8-9 hours a day in three shifts for the last 2-3 years in the similar job. The occupational health questionnaire, physical examination and observation on the spot for ergonomic evaluation of work-stations, and their posture during their work were noted. The result of the study revealed that these people are at the double the risk of developing Repetitive Strain Injuries (RSI) when compared to software professionals. Their problems were described as under.

Backaches in Call Center Operators :

Our visits to their workstations have shown many ergonomic and postural problems. Tall people (>170 cms) suffered the most (62%). Large number of them are unaware of their table heights, Eye-Monitor distances, lack / presence of foot-rest, lack of correct back support, and poor fitness and eating habits added to the worst situation. Prolonged sitting for long hours with the above ergonomics faults ultimately results in postural backache.
Prolonged sitting causes stagnation of blood in large muscles of trunk and lower limbs. Lack of circulation in the large muscle groups leads to physical fatigue, without doing any physical work at the end of the day. Fixed wrong postures also demand sustained contraction of certain muscles lead to painful spasm of back muscles. Backrest angle was more than 1200 and not ergonomically suitable for healthy back. When individuals move away from backrest and in the absence of footrest, the weight of the lower limbs (60% of the body weight) puts abnormal strain on lower back; to achieve this many back muscles remain in isometric contraction resulting in pain. Fit people suffered the least.

Neck Pain and Eye Strain :

The common problem (34%) in these professionals after backache is the neck-pain and the eye-strain, as a result of holding the handset between the neck and shoulder. These people also handle computers modifying data simultaneously can lead to Forward Head Posture (FHP) that ultimately leads to Straight Spine Syndrome (SSS), and suffer from painful conditions of the neck. Improper use of keyboards, mouse position, tack balls pose more risk for developing Repetitive Strain Injury (RSI) similar to that of software professionals.

Bio-Rhythm Disturbances :

Frequent change of sleeping hours and working on high intense job like Call-Center work can cause severe stress. They end up sleeping incompletely due to disturbance in the rhythm of sleep pattern. Every human needs 4-6 cycles of sleep. Duration of each cycle may vary from 30 min. – 90 min. Missed sleeping hours get accumulated and ultimately person try to complete later, otherwise it results in headache, eye strain, irritability and lethargic feeling, Bio-Rhythm disturbances can greatly reduce the work performance, but given right kind of time planning, body can adapt to these changes Urban life rarely permits people to set this pattern.

Life Style Factors :

Large number (86%) of Call-Center operators do not indulge in regular physical exercise adequate enough to protect from disease. Many convey their inability to plan exercise routine and lack of motivation and interest (common to all Indians). Many professionals have excess body fats and have disturbed eating habits like no breakfast (90%), missing of major meals and eating from out side. Improper lifestyle factors with dependencies like alcohol consumption, smoking, etc., add to their stress.

Social Factors :

Many complain that they often miss their social evenings because of night shifts, which could have served them as an outlet of stress. Participation in recreation and picnics has come down drastically in urban life. Poor social participation adds to already building up of work and environmental stress.

The right answer :

It is evident this new profession has many problems and they are at double the risk of any other office professional. The concentration at which they work handling two machines and many voices at a time render them inevitable for tremendous stress. They could be the candidates for Hypertension and other stress related disease in future. The Back and Neck are highly vulnerable for future disc disease apart from frequent suffering. The attitude of the call-center operator needs a serious view for preventive outlook from the beginning. Regular exercise for better circulation, tendon stretching, and flexibility are vital for back and neck. Desk bound stretching in the office and relaxation in a silent room are of great help. RSI prevention exercises are a must for every call-center professional. Ergonomic corrections and use of light headphones and frequent gaps after long hours may be very helpful. Good diet with regular timing is a must to avoid diet stress and accumulation of excess body fat. If you want to last longer, you need to be fitter.