Fish is one of the most popular food items of the non-vegetarians. It is nutritionally rich and tasty. Fishes varies in shape, size, colour, skin, bone, and taste. It is unique animal meat that is rich in essential fatty acids. They contain protein and many other major nutrients. Fish is a staple food in many parts of India and Japan.

The taste of fish depends upon its origin, whether from salt or fresh water, its fat content, and whether it is eaten fresh or preserved. I doubt there are any other food items those are cooked such a varied ways and eaten. Fresh fish is taken as steamed, baked, boiled, as various curies, roast, fries, grills, pickles, cutlets, finger chips, biriyani etc. Among this curries and fries are the most popular Indian preparations. Dry fish is taken as fries, chutney, and also in powder form.

Fish is a good source of proteins and it constitutes about 17 - 20 %. Fish proteins are good sources of all essential amino acids. Fish protein beings rich in lysine and threonine supplement effectively with cereal proteins. Small fish eaten along with bones are a rich source of calcium. The caloric value of the edible portion depends upon its fat content and thus on the season. During the spawning season the fat content may rise and the caloric value increases. Studies have proved that eating fish decrease heart disease.

Search byte- for expecting mothers

According to university of Bristol, consumption of fish in later stages of pregnancy prove to be very potent in innate development of baby. Research has proved that the presence of omega-3 fatty acid in fish helps in the development of the nervous system (brain) of the child. Reason behind it is the enhanced blood circulation aids in increased blood supply to the placenta due to which fetus derives more nourishment from maternal blood.

Fish oils are available in capsule and liquid form. The cod liver oils are derived from cod and also from Pollock, satire, and whiting. Fish oils are from fish liver and fish body. The oil extracted from the fish livers is deodorised and then vitamin E and antioxidants are added to prevent it from going rancid.

The oil is an excellent source of vitamin A and D. Two teaspoons of cod liver oil provide about 1200ug of vitamin A, 20ug of vitamin D and about 2gms of omega 3 fatty acids. Because of high concentrations of these vitamins, cod liver oil has been used to prevent and treat conditions such as xerophtalmia; an eye disease caused by vitamin A deficiency and rickets a bone disease caused by lack of vitamin D. Shark liver oils also contain squalene, which is utilised by the body to produce cholesterol. Glyceryl, a substance present in shark liver oil ethers may help to protect against cervical cancer. Fish body oils contain less vitamin A and vitamin D but are rich in omega fatty acids.

April 23, 2002 -- A compound found in fish oil may help those at risk for type 2 diabetes stave off the disease. A new study shows fish oil supplements appear to improve the function of insulin -- the hormone responsible for sugar metabolism -- in overweight individuals.

Louisiana State University researchers presented the results of their study this week at the Experimental Biology 2002 conference in New Orleans.

About 17 million Americans suffer from type 2 diabetes, and 16 million may be at risk of developing the disease in the next decade, according to government estimates. The disease occurs when the body becomes unable to respond to insulin, which causes blood sugar levels to rise to dangerous levels. It is more commonly seen in overweight adults.

This differs from type 1 diabetes, which is usually seen in children that aren't overweight. But in recent years, doctors have been seeing more type 2 diabetes in children due to the rising epidemic of obesity in the U.S.

The study authors say previous research has shown that populations that eat a lot of fish containing omega-3 fatty acids, such as tuna, salmon, and mackerel, have lower rates of type 2 diabetes compared with those who eat less fish. That prompted them to look at the effect of omega-3 fatty acids themselves on how the body uses insulin.

Researchers studied 12 overweight men and women aged 45 to 70 and gave them once-daily supplements containing 1.8 grams of an omega-3 fatty acid known as DHA (docosahexaenoic acid). All of the participants suffered from insulin resistance, a condition in which the body doesn't respond normally to insulin and that often precedes type 2 diabetes.

After 12 weeks, researchers found 70% of the participants showed a decrease in insulin resistance, and in 50% of the patients that change was significant, according to researcher Yvonne Denkins, PhD.

She says the findings are only preliminary. Due to the small number of participants in the study, much more information about the role of fish oil in preventing diabetes is needed before any recommendations can be made.

Anyone who is considering increasing their intake of fish oil with supplements should first check with their doctor since DHA can have a slight thinning effect on the blood.

In addition, there are other proven ways to prevent type 2 diabetes in someone at risk. Both exercise and the drug Glucophage have been shown to work in preventing type 2 diabetes in people who are overweight and have high levels of insulin in their blood.

Research shows that trout and other oil rich fish can play a vital role in preventing deaths from heart disease- and yet most of us fail to eat enough to do us good¹.

Government health experts recommend that we eat one to two portions of fish a week, one of which should be an oil rich fish such as trout which is high in omega-3 polyunsaturated fatty acids². Research indicates that it can cut the risk of fatal heart attacks by lowering blood fat levels and reducing blood clotting.

UK consumption, however, is very low, despite the fact that coronary heart disease is the most common single cause of death in the UK³. Figures from the British Nutrition Foundation show that only a third of adults eat one small portion of oil rich fish a week. The Institute of Optimum Nutritionists believes as much as 90 per cent of the population is now deficient in Omega-3.

An average portion of grilled trout (flesh only) is 1558, which provides 1.838 grams of Omega-3¹ - well within the weekly health guidelines of 1.5g a week².

It's low in fat (a third of the fat of salmon) as well as being low in calories (just 135 kcals per 100g)². It's an excellent source of iron, calcium, selenium and vitamins A, B1, B2, B6 and B12 and contains valuable natural oils that can help keep the skin and hair in good condition.

It's also extremely tasty - and convenient. A delicious trout meal can take under 15 minutes to prepare and cook.

In addition to medical research into heart disease, there is growing evidence to demonstrate the importance of Omega-3 in brain and retina development in infants. Concern has been expressed about the adequacy of Omega-3 in the diet of pregnant and breast feeding women¹

Oil rich supplements have also been shown to alleviate some of the symptoms of rheumatoid arthritis, producing beneficial changes in levels of fatigue, swollen and tender joints, grip strength and mobility¹.

Because rainbow trout is mainly farmed, there is year round availability in this country. Most supermarkets now carry a wide range, including whole gutted trout, trout fillets, chunky fillets, hot and cold smoked slices or fillets.

EATING TROUT MAKES YOU BRAINY

Ever heard the Old Wives' Tale that eating fish makes you brainy? Well, scientists today keep finding more and more evidence that it may be true!

Trout is packed with Omega-3 oils, which scientists say can improve your IQ!

60% of your brain is made of fat - and not just any fat, but very special kinds of fat.

Trout is high in Omega-3 oils, which generally get called "Good Fats" because they contain the stuff that helps your brain repair and rebuild its brain cells.

Nowadays we eat very little food that's rich in Omega-3 oils, but to keep our brains happy and working well, we need to eat food that contains a lot of Omega-3.

Trout is full of protein, which gives you energy (good for building muscles!)

Trout contains essential vitamins and minerals

Trout is high in calcium (for healthy bones and teeth)

Trout is rich in iron (for healthy red blood cells)

Trout is rich in selenium (for a healthy heart)

Trout is a great source of vitamin A (for healthy skin, and help resits infection)

Trout is a great source of vitamin D (bones and teeth again!)

Trout is low in saturated fat

Trout is high in Omega-3 oils

A study undertaken recently in Harvard University revealed that the more fish a diabetic woman eats, the less likely she is to develop heart disease.

Many researches have touted the benefits of fish for preventing heart disease in healthy women, notes the lead author of this study, Dr. Frank Hu, associate professor of nutrition and epidemiology at the Harvard School of Public Health. His group postulates that fish may benefit women with diabetes even more, since these women face a greater risk of heart disease.

They found that diabetic women who ate fish five days a week had a 65% lower risk for heart disease than diabetic women who never ate fish. ‘Even for diabetic women who ate fish once or twice a week, there was a 40% lower risk of heart disease,’ Hu says.

The study sample was 5103 female nurses diagnosed with Type 2 diabetes and free of cardiovascular disease or cancer. Not only were reported fish eaters less likely to develop heart disease but fewer of them died.

Not all fish are created equal, Hu says. “ Dark-meat fish belonging to salmonid family Salmon have more omega-3 fatty acids so they are probably more beneficial’.

1. Buy fish eggs or fingerlings with known health status i.e. from a farm, which is under surveillance of Fish Health Services;

2. Keep an optimal density of fish in the raceways 4-5 kg/m³ stocking density is generally the optimum one;

3. The velocity of the water should be double the length of fish being reared in the raceways;

4. Daily fish ration has the direct relationship with water temperature. Over feeding may give birth to severe diseases besides poor economics or even loses;

5. Good hygiene in the raceways and their disinfections at proper intervals can save fish from various diseases;

6. Ensure strict vigil on the up stream water. It should be free from sewage and pesticide washings;

7. Avoid unnecessary stress to the fish from handling. Treatment and shorting be done by experienced /qualified hands;

9. On any sign of disease discontinue feeding and call for personal of Fish Health Service;

10. All in- all out system be observed. Entire facility / raceways be emptied and disinfected before the recruitment of fresh stock.

Omega-3 fatty acid present in fishes, which is useful for brain has now found capable of formulating a potent medicine against breast cancer after it’s amalgamation with an anesthetic, during recent studies conducted by a group of scientists.

Researchers from The Indiana University, New York have claimed formulation of an effective medicine against breast cancer by mixing Omega-3 fatty acid with anesthetic prophol. Both the components are capable of halting the multiplication of cancerous cells. Apart from stopping the spread of cancer to other parts of the body these also block the growth of secondary tumor. On the basis of a study report published in journal of British’s Cancer Research the results of the medicine formulated from these compounds against cancer are really encouraging.

Dr. Sara Rawling a researcher told that effects of two types of Omega-3 fatty acids DHA & EPA have been studied. When these are mixed with prophol then the results are encouraging. The use of this medicine not only stopped the growth of cancerous cells but even some effected cells were destroyed. Principal Scientist Dr. Rafat Siddiqui said on the basis of research results a patch or ointment can now be formulated. He further said that there are now plans to formulate large quality of this medicine for tests on animals. At present the tests have been conducted on cancer effected cells and it can hardly he stated that how much effective it would be on cancer effected ladies. Omega-3 fatty acid is found in Tuna, Salmon, Hering, Sardins, Mackeral fish species, which apart from keeping the brain fully toned also controls the blood cholesterol level. Scientist even say that use of Omega-3 fatty acid in diet can save from Arthritis, Dermatitis and Asthma.

Global collapse of fish species by 2048

With 29% Species Already In Decline, Over-fishing And Habitat-loss Will Result In Lesser Seafood: Study

Washington: The world’s fish and seafood population will collapse by 2048 if current trends in habitat destruction and over-fishing continue, resulting in less food for humans, researchers said on Thursday.

In an analysis of scientific data going back to the 1960s and historical records over a thousand years, the researchers found that marine biodiversity-the variety of ocean fish, shellfish, birds, plants and micro-organisms- has declined dramatically, with 29% of species already in collapse.

Extending this pattern into the future, the scientists calculated that by 2048 all species would be in collapse, which the researchers defined as having catches decline 90% from the maximum catch. This applies to all species, from mussels and clams to tuna and swordfish, said Boris Worm, lead author of the study, which was published in the current edition of the journal Science.

‘Whether we looked at tide pools or studies over the entire world’s ocean, we saw the same picture emerging’, Worm said in a statement. ‘In losing species we lose the productivity and stability of entire ecosystems. I was shocked and disturbed by how consistent these trends are- beyond anything we suspected.’

When ocean species collapse, it makes the ocean itself weaker and less able to recover from shocks like global climate change, Word said. The decline in marine biodiversity is largely due to over-fishing and destruction of habitat, Worm said in a telephone interview from Dalhousie University in Halifax , Nova Scotia .

The loss of biodiversity makes ocean ecosystems loss able to recover from the effects of global climate change, pollution and over-exploitation, Worm said.

He linked a diverse ocean environment to a diversified investment portfolio. With lots of different species in the oceans, just as with lots of different kinds of investments, ‘You spread the risk around,’ Worm said. ‘In the ocean ecosystem, We’re losing a lot of the species in our stock portfolio, and by the we’re losing productivity and stability, by losing stability, we’re losing the ability of the system to self-repair’.

This research shows we’ll have few viable fisheries by 2050,’ Andrew Sugden, international managing editor of Science, told reporters at a telephone news briefing. “This work also shows that it’s not too late to act.”

To help depleted areas rebuild, marine-life reserves and no-fishing zones need to be setup, Worm and other authors of the study said. This has proven effective in places including the Georges Bank off the US Atlantic coast, he said. With marine reserves I place, fishing near the reserves can improve as much as four-fold, Worm said.

Beyond the economic benefits to coastal communities where fishing is a critical industry, there are environmental benefits to rebuilding marine biodiversity, the scientists said. Depleted coastal ecosystems are vulnerable to invasive species, disease outbreaks, costal flooding and noxious algae blooms, they reported.

Certain kinds of aquaculture can also be beneficial, according to the scientists. REUTERS

Courtesy: The Times Of India 4^th November 2006 .

November 03, 2006

Losing species

Its findings are startling. A global study lead by Dalhousie’s Boris Worm shows current trends projecting the collapse of all currently fished seafoods before 2050. The international group of ecologists and economists show that the loss of biodiversity is profoundly reducing the ocean’s ability to produce seafood, resist diseases, filter pollutants, and rebound from stresses such as over-fishing and climate change. The study, published in the November 3rd issue of the journal Science, reveals that every species lost causes a faster unraveling of the overall ecosystem. Conversely every species recovered adds significantly to overall productivity and stability of the ecosystem and its ability to withstand stresses.

“Whether we looked at tide pools or studies over the entire world’s ocean, we saw the same picture emerging,” says Dr. Worm. “In losing species we lose the productivity and stability of entire ecosystems. I was shocked and disturbed by how consistent these trends are – beyond anything we suspected.”

The four-year analysis is the first to examine all existing data on ocean species and ecosystems, synthesizing historical, experimental, fisheries, and observational datasets to understand the importance of biodiversity at the global scale.

Every species matters

The results reveal global trends that mirror what scientists have observed at smaller scales, and they prove that progressive biodiversity loss not only impairs the ability of oceans to feed a growing human population, but also sabotages the stability of marine environments and their ability to recover from stresses. Every species matters.

The good news is that the data show that ocean ecosystems still hold great ability to rebound. However, the current global trend is a serious concern: it projects the collapse of all species of wild seafood that are currently fished by the year 2050 (collapse is defined as 90 per cent depletion).

Collapses are also hastened by the decline in overall health of the ecosystem – fish rely on the clean water, prey populations and diverse habitats that are linked to higher diversity systems. This points to the need for managers to consider all species together rather than continuing with single species management.

Fundamental change needed

“Unless we fundamentally change the way we manage all the oceans species together, as working ecosystems, then this century is the last century of wild seafood,” says co-author Steve Palumbi of Stanford University . The impacts of species loss go beyond declines in seafood. Human health risks emerge as depleted coastal ecosystems become vulnerable to invasive species, disease outbreaks and noxious algal blooms.

Many of the economic activities along our coasts rely on diverse systems and the healthy waters they supply. “The ocean is a great recycler,” explains Palumbi, “It takes sewage and recycles it into nutrients, it scrubs toxins out of the water, and it produces food and turns carbon dioxide into food and oxygen.” But in order to provide these services, the ocean needs all its working parts, the millions of plant and animal species that inhabit the sea.

The strength of the study is the consistent agreement of theory, experiments and observations across widely different scales and ecosystems. The study analyzed 32 controlled experiments, observational studies from 48 marine protected areas, and global catch data from the UN’s Food and Agriculture Organization’s (FAO) database of all fish

and invertebrates worldwide from 1950 to 2003. The scientists also looked at a 1000-year time series for 12 coastal regions, drawing on data from archives, fishery records, sediment cores and archeological data.

Can losses be reversed?

“We see an accelerating decline in coastal species over the last 1000 years, resulting in the loss of biological filter capacity, nursery habitats, and healthy fisheries,” says co-author Heike Lotze of Dalhousie who led the historical analysis of the Bay of Fundy , Chesapeake Bay , San Francisco Bay , and the North Sea , among others.

The scientists note that a pressing question for management is whether losses can be reversed. If species have not been pushed too far down, recovery can be fast — but there is also a point of no return as seen with species like northern Atlantic cod.

“The data show us it’s not too late,” says Worm. “We can turn this around. But less than one per cent of the global ocean is effectively protected right now. We won’t see complete recovery in one year, but in many cases species come back more quickly than people anticipated — in three to five to 10 years. And where this has been done we see immediate economic benefits.”

The study was based at the National Center of Ecological Analysis and Synthesis (NCEAS), funded by the National Science Foundation, the University of California and UC Santa Barbara.

What is a fish

A fish is a cold-blooded aquatic vertebrate, which swims with the help of paired fins and breathes through gills. Fish constitute about half of all known vertebrate species.

What is a person who studies fish called: An ichthyologist.

How are fish identified: A combination of the number of characteristics such as position of mouth, scale counts, general features, colour, maximum length and distribution are used idendification.

Difference between male and female fish - In some species the males and females have different shaped bodies or different colouring; in other species there is no visible difference and its appears at the time of breeding season.

How fishes breathe: Some fish have lungs and breathe air, but most breathe through gills. Gills are made up of thin sheets of tissue richly supplied with blood vessels. As water passes over them dissolved oxygen is absorbed into the blood and waste products such as carbon dioxide pass out into the water. The gills are protected by a large bony plate called an operculum.

What is a lateral line: The lateral line is a row of scales that most fish have along their sides, stretching from their head to tail. Under these scales are a system of fluid-filled canals and specialized cells, which transmit vibrations to the brain. The lateral line helps fish to detect objects including predators and prey.

Why are fish slimy: Fish secrete a type of mucus from their skin. This slime coating is important because it provides protection against parasites and diseases, covers wounds to prevent infection and helps fish move through the water faster. Some species release toxins in their slime which ward off attacking creatures while others use their slime to feed their young.

What do fish eat? Fish Diet: Detritus, diatoms, aquatic macro-invertebrates (particularly insect larvae, crustaceans and worms), molluscs, aquatic plants, algae, zooplankton, fish and their eggs, terrestrial insects, water birds, turtles, frogs, snakes and mice etc.

What eats fish: Other fish, birds (e.g. pelicans, cormorants and herons), snakes, turtles, crustaceans, some insect larvae (e.g. dragonfly larvae), and humans. In other parts of the world there are also animals such as wild cats, wild pigs and bears that feed on fish.

Where do freshwater fish live: Freshwater fish inhabit all sorts of environments: streams, rivers, lakes, springs, lands, lagoons, billabongs, backwaters, estuaries, swamps, dune lakes, reservoirs, ponds and drains. Some freshwater fish also spend part of their lifecycle at sea.

Types of Tropical fishes: Anabantids - The Anabantids are fishes that belong to the families Anabantidae, Belontiidae, Helostomatidae and Osphronemidae. They are also called "labyrinth fish" because of their auxillary breathing organ called "labyrinth".

Catfishes- Catfishes are indentifiable by the barbels around their mouths which allow them to locate food in the dark. Instead of scales, the skin may be naked or covered with bony plates ("scutes").Types: Mystus seenghala, W. attu , H. fossislis, Clarias batrachus etc.

Cichlids - Description - The colours, shapes and sizes of cichlids vary enormously. Types: Angelfish

Cyprinids - Description - Tropical aquarium cyprinids are divided into three main groups: barbs (which are carp-like fishes), danios and raspboras. All cyprinids spawn through egg-scattering.

Loaches - Description - Loaches are distinguishable by the erectile spine beneath the eye, which acts as deterrent to predators.

Livebearers - Description - This is very brief summary information about the fish. Everything else is on a separate page. Types: Mollies, Swordtails, Guppies, Platy, Millions Fish

Other Fish - Description - This category comprises: Triggerfish

Did You Know - Fish Facts: Are there more mammal, bird or fish species on Earth? Fish! It’s believed there may be 28,000 different fish species. What fish can walk on land? The climbing perch. This amazing fish, native to India , can walk on land in search of water when its water hole dries up. The world's largest lake trout was caught on the Saskatchewan end of Lake Athabasca , Canada , and weighed in at 102 pounds.

Global warming killing marine life

[7 Dec, 2006 2054hrs ISTAP]

WASHINGTON: In a "sneak peak" revealing a grim side effect of future warmer seas, new Nasa satellite data find that the vital base of the ocean food web shrinks when the world's seas get hotter.

And that discovery has scientists worried about how much food marine life will have as global warming progresses. The data show a significant link between warmer water — either from the El Nino weather phenomenon or global warming — and reduced production of phytoplankton of the world's oceans, according to a study in journal Nature.

Phytoplankton are the microscopic plant life that zooplankton and other marine animals eat, essentially the grain crop of the world's oceans.

Study lead author Michael Behrenfeld, a biological oceanographer at Oregon State University, said on Wednesday that the recent dramatic drop in phytoplankton production in much of the world's oceans is a "sneak peak of how ocean biology" will respond later in the century with global warming.

"Everything else up the food web is going to be impacted, "said oceanographer Scott Doney of the Woods Hole Oceanographic Institute. He was not involved in the study.

"What's worrisome is that small changes that happen in the bottom of the food web can have dramatic changes to certain species at higher spots on the food chain, "Doney said.

This is yet another study with real-time data showing the much-predicted harmful effects of global warming are not just coming, but in some cases are already here and can be tallied scientifically.

10 small steps for a longer life

New Year is a time many of us resolve to make dramatic health improvements, such as joining the gym and giving up alcohol for ever (or for at least a month). But some of the most dramatic changes we can make are incredibly simple.

Here with the help of leading experts, Good Health offers a guide to the ten easy steps that really will make a difference to your life: ONE: FLOSS

Flossing at least twice a day is essential to prevent decay says Dr Nigel Carter, chief executive of the British Dental Health Foundation.

Too few people floss, putting themselves at risk of life-threatening diseases such as mouth cancer and heart disease.

But choose proper dental floss - according to a recent national dental survey, more than 60 per cent of Britons use screwdrivers, scissors and earrings to remove food from between their teeth.

TWO: HAVE YOUR EYES TESTED:' A thorough eye test is a health check that can detect underlying conditions that leave you predisposed to sight loss,' says Ciara Smith, at the Royal National Institute for the Blind.

'Around 1.9million people with diabetes aren't having the regular eye tests they need, while 250,000 people with early-stage glaucoma are at risk of losing their sight but don't realise it.'

So get your eyes tested at least every two years.

THREE: EAT 'GOOD' BACTERIA: 'Good' bacteria - or probiotics - are essential for our digestive health and helping the immune system to work.

In certain circumstances, for example prolonged use of antibiotics or a severe bout of vomiting or diarrhoea, the gut is stripped of its good bacteria. One of the best sources of probiotics is natural yoghurt.

You can buy other products which say they include probiotics, although some contain only one of two strains of good bacteria rather than the hundreds needed. A good health food store will advise you.

FOUR: TAKE A CHOLESTEROL TEST: Coronary heart disease is the biggest killer in the Western world. In the UK it accounts for one in four of all male and one in six of all female deaths.

Professor Peter Weissberg, medical director of the British Heart Foundation (BHF), says everyone over 40 should know their cholesterol level and then aim to reduce it.

'You can't have too low a cholesterol level,' he adds. 'In the UK we regard 5.5 as an average reading, although in other countries, such as China, this is considered very high - and they have a low rate of heart disease compared to us.'

Ask your GP or practice nurse for a simple blood test. Or you can buy a cholesterol test over the chemist's counter, but make sure you choose one with separate readings for good (HDL) and bad (LDL) cholesterol levels: if the results show a high reading, see your GP.

FIVE: STOP SLOUCHING: Better posture is the single most effective weapon against chronic back problems, says Matt Todman, consultant physiotherapist at the Sports & Spinal Clinic in Harley Street.

He recommends taking up Pilates if you are prone to the problem, but simply stopping your slouch habit at your desk and not lugging around heavy bags can make a huge difference.

SIX: SWITCH TO UNSALTED BUTTER: The recommended amount of salt per day is 6g, but most of us routinely consume around 9g. Cutting your salt intake by one teaspoon a day can halve your risk of coronary heart disease, the UK's biggest killer.

Check food labels. Choose those with low salt or sodium content - 0.25g of salt per 100g of food, or 0.1g sodium per 100g. Just switching to unsalted butter, for instance, could make a difference in the long term - or remove the salt cellar from the table.

SEVEN: EAT A CAN OF SARDINES A WEEK: Omega 3 fatty acids in oily fish (such as sardines, tuna and herring) play an important part in the development of the central nervous system - and in countering a range of conditions including heart disease and Alzheimer's.

The Food Standards Agency says we should each try to eat two portions of fish a week, one of them oily.

EIGHT: REDUCE YOUR WAISTLINE: A recent study found that people who had the biggest tummies were 40 per cent more likely to suffer from a heart attack, and that the waistline was a better indication of health than your Body Mass Index.

Women should have a waistline of less than 31.5 inches and men 37 inches. The simplest way is to lose weight overall, and the BHF recommends aiming for a loss of just 2lb a week over the long term.

NINE: SQUEEZE YOUR PELVIC FLOOR MUSCLES : One in three women in the UK suffers from urinary incontinence - but the embarrassing nature of the problem means many never see a doctor.

'Urinary incontinence can disrupt a person's social life and thousands become clinically depressed because of it,' says Dr Sarah Jarvis, women's health spokesperson for the Royal College of GPs.

Doing regular pelvic floor exercises improves bladder control. First, squeeze your pelvic floor muscles as if you were trying to hold back urine. Then tighten these muscles and hold for a few seconds. Repeat this ten times, and do the whole exercise at least four times a day.

If you suffer from incontinence, ask your GP to refer you to a specialist nurse. For more advice, call 0870 770 3246 or visit www.incontact.org.

TEN: STOP MAKING PLANS: 'Live in the moment,' says psychotherapist Derek Draper. 'The new year is a time when people reflect on the past and make plans for the future, but if you have too many regrets or set yourself unachievable goals, you'll end up disappointed.'

A review by the U.S. National Academy of Science showed increased 'mindfulness' - the psychological term for living in the moment - led to less stress and boosted the immune system.

A review by the US National Academy of Science shows increased’ mindfulness’, psychological term for living in the moment, leads to less stress and boosts the immune system

Courtesy: Daily Mail, London.


	Himachal Pradesh Fisheries Department

We can find age of fish by reading its Scale

Global collapse of fish species by 2048