Yoga good for treating cardiovascular diseases: Study

At a time when the country is yet to recover from the shock of losing 20 Indian soldiers in a violent clash with the Chinese People's Liberation Army (PLA) troops in Ladakh's Galwan Valley, another shocker has come to light with news coming of a malware hitting the Indian Railways network and snooping its data for foreign countries, including train movements, sources in the intelligence agencies said on Friday.

Meanwhile, Railways Board Chairman V K Yadav said that the national transporter keeps on receiving malware security threats and the engineers in the railways keep on taking all precautions and keeps on updating the firewalls to prevent data theft.

The news comes a day after the Dedicated Freight Corridor Corporation Limited (DFCCIL) decided to terminate the 417-km signalling project worth Rs 471 crore with Chinese firm Beijing National Railway Research and Design Institute of Signal and Communication Group Company Limited (BNRRDISC) due to non-performance.

According to intelligence agency sources, the system of the Railways has been hit by the APT 36 Malware campaign. The source said that the intel agencies have also alerted the Railway Board to instantly disconnect the system with the Internet and change the password immediately.

The source said the APT 36 Malware is connected to Pakistan, which is a close ally of China. The source further said that following the red flag from the intel agencies, the system of a senior Principal Executive Director of the Railways, working in its vigilance department, has been taken for cleaning the malware threat.

As per the source, through the APT 36 Malware campaign, data stored in the Indian Railways systems were being stolen and stored in foreign locations, including the movement of the trains.

He further claimed that the APT 36 Malware also tried to take defence movement data. 

The source said the APT 36 Malware effect was reported from at least four systems of the Indian Railways.

Responding to queries, the Railways Board Chairman said: "Whether it is our systems or the IRCTC, we continuously update it with firewalls, and it is an ongoing process as we get the updates." 

Yadav said that our system is updated time to time. "We get malware threat on a regular basis. And we look at it continuously," he said. 

When pressed further about the malware threat in four railways systems, he said: "It has not come to our notice that some information has been leaked. Our systems are secure and our engineers keep on working on it."

According to intel sources, besides Railways, there was also malware threat in the defence, central police organisations, education and healthcare sectors, the source said.

In view of the threat, the intel agencies have asked the departments concerned to change the passwords of emails and online services from secure computers, format the hard-disk of the affected computers after taking back-up and re-install the operating systems and other softwares.

Sources in the Railways had said on Thursday that DFFCIL, which is looking after the work of the Dedicated Freight Corridor Project, has decided to terminate the tender with BNRRDISC.

A source in the Railway Ministry said that it has informed the Railway Board and the World Bank to take the final decision in the matter.

The source said the project was awarded to the Chinese firm in 2016 for signalling and telecommunication work on the 417-km Kanpur-Deen Dayal Upadhyaya section of the Eastern Dedicated Freight Corridor (EDFC). 

The source disclosed that the contract was awarded to the Beijing National Railway Research and Design Institute in June 2016. The source further said that even after four years, the progress in the project was only 20%. The issues that led to the termination of the project are reluctance by the company to furnish technical documents, as per the contract agreement, such as logic design of electronic interlocking.

The source further said that other issues like non-availability of their engineers and authorised personnel on site were a serious constraint. Even physical work could not progress as they have no tie-up with local agencies. 

The 3,373-km DFC, a flagship project of the Railways, aims to augment rail transport capacity to meet the growing requirement of movement of goods by segregating freight from passenger traffic.

Washington D.C., May 20: While a dairy-rich diet is helpful in meeting the body's calcium requirement, outcomes of a large international study links eating at least two daily servings of dairy with lower risks of diabetes and high blood pressure.

The dairy-rich diet also proved to lower the cluster of factors that heighten cardiovascular disease risk (metabolic syndrome). The study was published online in journal BMJ Open Diabetes Research & Care.

The observed associations were strongest for full-fat dairy products, the findings indicated.

Previously published research has suggested that higher dairy intake is associated with a lower risk of diabetes, high blood pressure, and metabolic syndrome. But these studies have tended to focus on North America and Europe to the exclusion of other regions of the world.

To see whether these associations might also be found in a broader range of countries, the researchers drew on people taking part in the Prospective Urban Rural Epidemiology (PURE) study.

Participants were all aged between 35 and 70 and came from 21 countries: Argentina; Bangladesh; Brazil; Canada; Chile; China; Colombia; India; Iran; Malaysia; Palestine; Pakistan; Philippines, Poland; South Africa; Saudi Arabia; Sweden; Tanzania; Turkey; United Arab Emirates; and Zimbabwe.

Usual dietary intake over the previous 12 months was assessed by means of Food Frequency Questionnaires. Dairy products included milk, yogurt, yogurt drinks, cheese and dishes prepared with dairy products, and were classified as full or low fat (1-2 percent).

Butter and cream were assessed separately as these are not commonly eaten in some of the countries studied.

Information on personal medical history, use of prescription medicines, educational attainment, smoking and measurements of weight, height, waist circumference, blood pressure and fasting blood glucose were also collected.

Data on all five components of the metabolic syndrome were available for nearly 113,000 people: blood pressure above 130/85 mm Hg; waist circumference above 80 cm; low levels of (beneficial) high-density cholesterol (less than 1-1.3 mmol/l); blood fats (triglycerides) of more than 1.7 mmol/dl; and fasting blood glucose of 5.5 mmol/l or more.

Average daily total dairy consumption was 179 g, with full-fat accounting for around double the amount of low fat: 124.5+ vs 65 g.

Some 46, 667 people had metabolic syndrome--defined as having at least 3 of the 5 components.

Total dairy and full-fat dairy, but not low-fat dairy, was associated with a lower prevalence of most components of metabolic syndrome, with the size of the association greatest in those countries with normally low dairy intakes.

At least 2 servings a day of total dairy were associated with a 24 percent lower risk of metabolic syndrome, rising to 28 percent for full-fat dairy alone, compared with no daily dairy intake.

The health of nearly 190,000 participants was tracked for an average of nine years, during which time 13,640 people developed high blood pressure and 5351 developed diabetes.

At least 2 servings a day of total dairy was associated with a 11-12 percent lower risk of both conditions, rising to a 13-14 percent lower risk for 3 daily servings. The associations were stronger for full fat than they were for low-fat dairy.

This is an observational study, and as such can't establish the cause. Food frequency questionnaires are also subject to recall, and changes in metabolic syndrome weren't measured over time, all of which may have influenced the findings.

Nevertheless, the researchers suggest: "If our findings are confirmed in sufficiently large and long term trials, then increasing dairy consumption may represent a feasible and low-cost approach to reducing [metabolic syndrome], hypertension, diabetes, and ultimately cardiovascular disease events worldwide."

An uncertain prognosis, severe shortage of resources and the imposition of unfamiliar public health measures that infringe on personal freedoms along with large and growing financial losses are undoubtedly contributing to the widespread psychological and emotional distress associated with COVID-19.

The COVID-19 pandemic has forced millions of people to work from home world-wide. Today, due to constant exposure to increasing numbers, an intense fear of contamination have a massive psychological impact on people who are working from home.

Kuhoo Gupta, Healer and Founder of The K Junction talks about wellness during work from home as the situation is resulting in people being vulnerable to severe mental illnesses. Staying positive and optimistic while working from home during pandemic can be heavily challenging.

Gupta states its critical to maintain your mental well-being and immune system, as people with mental upheavals are prone and susceptible to various flu or inflammations. Your bodies immune system reacts abnormally which diminishes the capability of it's function.

The only key to manifesting a wonderful well-being is to try and calm one's mind and focus on constructive and wellness activities, to find a path towards making ourselves more resilient while working from home. Gupta shares 5 tips you can start doing today to improve and enhance your positive outlook.

Remember! Your workplace should be a sacred space where you are able to find a sense of comfort in your work environment. It should help you feel positive, healthier and happier, more like a protective zone.

Fabricating a Positive Workstation

There should be a separate workstation so that one can concentrate while working from home. It would be great if the work desk is stationed somewhere near a window or a balcony door so that one can welcome sunlight, fresh air and a view of plants & birds during the day. Try to have an ergonomic setting of your table and chair so that you keep your posture right while working the whole day. Keeping one or two indoor plants near your work desk will help to make it interesting.

Keep your laptop charger wires and other stuff neatly on your desk to avoid overwhelming yourself. Motivation quotes around you will help to make you overall positive. Keep your notes diary and pen handy at your desk. It will always helps to keep some colorful artifacts around you to make the atmosphere a little cheerful.

Declutter Your Workstation

Avoid the pilling up files and unnecessary stationery at your workstation. Clutter is responsible for the confusion and problems all around and it leads to distraction; thus, a clean desk reflects power which enhances positivity and creates a tranquil workspace that will help your mind focus on productivity. It is important to declutter your work desk once in a few days because physical clutter translates to mental clutter.

Gratitude Notes in workstation and how to manifest

It is a great morning practice to write at least five things you are grateful for. It helps to shift the focus from negative to positive, from scarcity to abundance. One can write gratitude statements on Post it notes and put them at the work daily. This will raise the vibrations and help you stay grounded and positive. You can also compile affirmations and prayers that you resonate. Whenever you take work breaks, it is a good idea to read these.

Crystals to imbibe positivity at workstation

Selenite is a great crystal to spread light and positivity around. Black tourmaline absorbs negativity and is great to shield you from it during lockdown. Shungite is a great crystal to reduce the effects of electromagnetic radiations around you. You can place it near your wifi router, laptop and other devices to reduce the EMF pollution effects on you and your family. Clear quartz is great for energizing you after a tiring meeting. Just hold it in your left hand with eyes closed for five minutes and visualise beautiful energy entering your body and soul.

You can combine this exercise by holding black tourmaline in your right hand and visualize all the tiredness and unwanted energy draining into the black tourmaline. Tiger eye is very effective in eliminating the scattered brain and it allows us to make confident decisions. Green Aventurine neutralizes stress and anxiety from work, allowing us to keep calm.

Lepidolite is known as the Peace Stone, making it one of the best crystals for peace. It improves our overall mood, calms us, soothes us, and reduces our anxiety with a peaceful sense of happiness.

Sodalite is a great crystal for peace because it turns fear and stress into peaceful feelings. It also helps in better communication and can help while making crucial presentations & meetings.

Fluorite is great for healing and rejuvenating the mind and body. You can close your eyes and sit quietly with Fluorite while imagining your body being filled with an incredible energy that puts you at ease with yourself and the world.

Pyrite, also known as abundance stone, is great to put over your business card to manifest abundance at work.

Don't forget to clean your crystals regularly to harness their maximum energy.

Meditate, Do Pranayam and Stay Hydrated!

It is important to take short breaks to maintain productivity at work. Being summer, it is a good idea to get up for a water break once in 30 minutes at least. Even if you keep a water bottle alongside you, walking to the kitchen for water will help your physical body get some much needed movement.

Few iterations of square breathing once in two hours is a great way to boost your mind and body. Square breathing is basically the sequence of inhalation - holding breath - exhalation - holding breath - all for equal time spans. So you can count mentally 1 to 4 in inhalations, then again counting 1 to 4 as you hold your breath, and so on and so forth.

You can also chant any mantra while taking a work break for 1 or 2 minutes. While attending online meetings, where there is nothing much your hands are doing, you can utilize that time to do Yoga Hast/Hand Mudras and harness their energies. Pran Mudra is one of the best options to practice while attending meetings or reading articles, where your hands are free essentially.

You can Also -

Dress up like you would do while going to office so as to feel good in general

Go out on your terrace/balcony once or twice a day to get some fresh air, sunlight and hear birds chirping

Say yes to distractions rather than getting irritated from them, because you cannot avoid them while working from home, like the kids, TV sounds, kitchen sounds etc.