The Hindu Business Line : Good night!

Apart from working in a stockbroker's office, I also take math tuitions in the evenings. At one point, I was so stressed out that I couldn't sleep. I accidentally discovered that having a cup of tea gives me a good night's sleep. My wife feels I shouldn't drink tea just before bedtime, as it will only stimulate me. Is it my imagination or does tea really work as a tranquilliser?

Mayank Shah

Tea leaves are rich in L-theanine, an amino acid that helps the brain to relax. So, you are on the right track! L-theanine has been found to put the brain in the alpha mode — relaxed, yet not drowsy. The more often the brain is in the alpha state, the more the immune system strengthens.

L-theanine practically prevents bad dreams, enhances the quality of sleep and you feel refreshed (not groggy) on awakening. You are fortunate that you have stumbled upon tea leaves that seem to contain more L-theanine and less caffeine. When the caffeine content is high in tea, it overrides L-theanine's alpha effect and keeps you awake.

I'm 39 and have been diagnosed with hyperthyroidism. Sometimes my heart beats rapidly. Though I'm on iodine medication, I wish to make positive lifestyle changes as well. Could you guide me on food, exercise, and whether I need any supplements?

Sarabjeet Kaur

I would prefer that you consult a clinical dietician to get a tailormade diet as also the correct supplements. Meanwhile, I can give you broad guidelines:

Food: To regulate thyroid hormone production, include cruciferous vegetables, mustard greens, cabbage, cauliflower, turnips, soybeans, pears, peaches, carrots, onions, and a few almonds. A cabbage and carrot juice combination is excellent. Drink 2 litres of water. Cut down and then phase out caffeine (coffee and colas), chocolates, sugar, maida, white polished rice, fats, and cheese. Make rotis from ragi or jowar. And if you can replace dairy milk with soya milk, you would help your body. Soya milk is heavy, so make sure it agrees with your system.

Supplements: Check with your dietician about having B-complex, lecithin, and copper. It is safe to have 1,000 mg of vitamin C and 400 IU of vitamin E. Unless there are other medical compulsions, avoid zinc supplements till your thyroid returns to normal levels.

Exercise: Do moderate low-impact exercising like cycling to gradually control your heartbeat. Avoid high-impact, intense exercise like running which would increase your already swift heart-rate. Yoga, under a teacher's guidance, would serve you splendidly. Exercise would definitely help in halving your medicine dosage.

Relaxation: Consciously relax through meditation, and listening to soothing music. Every day, affirm, "May the light illuminate and heal my entire body," as you relax.

Regard all these changes as something creative that you are doing to purify your body and uplift your health.

I work out regularly with weights in the gym. I eat protein foods like egg-whites, and fats and carbs in moderate to small quantities. Yet, I find I'm not adding muscle any more. My stomach feels bloated. Could you please guide me?

Vishwas Kelekar

You're not getting sufficient fibre. While protein can add to muscle mass, low or no fibre in your meals would constipate you and make you feel bloated. You can have isabgol with water. Better still, get natural fibre from: three carrots and one apple. Cut them into strips and keep munching on them. Simultaneously, drink at least four glasses of water. When your system gets cleansed, you'll find your muscle mass increasing satisfactorily.

I've got a thin, scrawny neck and wear high collars to conceal it. Are there any exercises to make it appear stronger and thicker?

Rohit Desai

You could do two kinds of power shrugs with loaded barbells.

One: stand with feet apart. Grasp the barbell across your thigh. Then, shrug your shoulders up and down. Do three sets of 15 reps each.

Two: Grasp the barbell behind your hips. Now, shrug up and down — three sets of 10 reps each. Be sure to warm up for 10-15 minutes before you do these exercises.

The writer is co-author of the book, `Fitness for Life'.

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