“Clouds come floating into my life, no longer to carry rain orusher storm, but to add colour to my sunset sky.”

RABINDRANATH TAGORE, POET & AUTHOR 03LIFESTYLE

FITNESS

MENTAL HEALTH

The water crisis in Chennai is an indicatorthat we need to preserve rain water forsustainable water supply throughout the year. Tolearn of smart ways to make it work, read on...

India is going through a water crisis. Thenightmares have come true as predictionsdeclare the names of 21 Indian cities thatwill run out of water by 2020. If we startrecharging rainwater, we will have dou-

ble the supply of water currently. What needs tobe done are little efforts during the rainy sea-son at our end. There are several rainwater har-vesting methods that we must all adapt in ourhomes and high-rise apartments so that we can secure the future for the coming generations.

RAIN BARRELThis is one of the simplest ways tocollect water from the skies.Connect a barrel toyour rainwater har-vesting pipe andcover it with atight-fitting netscreen which will pre-vent it from mosqui-toes and flies. Attacha hose at thebottom to usewater as perneed.

THE RESERVOIR This is an easy way to rechargerainwater. You need to make stor-age tanks where the filtered watercan be stored. Once the water ischannelised through the pipes and

filtered to pour intothese reservoirs, you

can use this water to wash cars,utensils or for watering the plants.

THE RAIN CHAINAn old method to channelise rainwater, rain chainshave evolved into stylish and urban accessories toharvest rainwater. You can buy a rain chain online orget creative and make your own. (Check Box)

RAIN GARDENA raingarden is anartificial depres-sion in the land-scape that collects and stores rainwater runoff untilit can infiltrate the soil. Rain gardens are not ponds:they are meant for individual yards that can providea habitat for birds, butterflies and other insects.

YOU NEED: 9-10 terracotta pots (or artsy substi-tutes, like decorative steel umbrellas or lampshades,

with enough slots for thewater to run down), 1 large

saucer (to be placed at the endof the rain chain), a 12-foot chain,

and mini S hooks. HOW TO MAKE: 11.. Lay a 12-foot chain

on a flat surface. Measure a 12-inchlength, and separate using pliers.Continue to cut the chain every 12 inch-es. 22.. Take a mini s-hook, and loop itthrough one end of a 12-inch chain pieceand into the drainage hole of the terra-cotta pot. Connect a second piece ofchain to the other side of the s-hook,and continue adding terracotta pots. 33.. To create the remainder of thechain, connect the chain links to

each other with the s-hooks until all of the terracotta pots havebeen used. Place the large saucer at the end of the rain chain

and it’s ready to welcome monsoon.

Make yourDIY rainchain

Whether it comesfrom deadlines byteachers for sub-mitting assign-

ments, commuting from hometo school or studying late nightfor exams, it’s hard to escapethis thing called ‘stress’.

Besides affecting yourmood, excessive stress can af-fect your health, from irregu-lar sleeping patterns andbinge-eating to other health is-sues like weight gain and heartdisease. Fortunately, you cantake some steps to help de-stress your mind and to re-verse your body’s stress re-sponse. Here are some effec-tive stress relieving strategiesthat will help you relax and re-fresh your mind.

Breathe with focusFocused breathing is one ofthe easiest ways to calm downquickly. Put all your concen-tration on taking long anddeep breaths. Observe your gutexpand as you inhale and con-tract as you exhale.

Exercise helpsExercise is an excellent stress-relieving strategy because it isbeneficial for overall physicalwellbeing of your body. It canprovide distraction to the en-dorphins that act as an outletfor frustration. Even a 20-minute walk or run in themidst of a stressful time cangive immediate effect that canlast for several hours.

MeditateregularlyMeditation helps themind and body relax.Build on focused breath-ing by silently repeating a

mantra, which can be just asound or one word; this makesa huge difference in handlingstress in daily life. Meditationalso enables you to release theemotions that may have beencausing you stress.

Unplug and relaxSwitch off all your electronicdevices and let your mind wan-

der and observe the view fromyour window. Take time eachday, even if it’s for just 15 min-utes, to disconnect from theworld and soothe your mind.

Guided imagery With closed eyes, visualiseyourself visiting yourfavourite place or doing someactivity of your choice. Seeyourself in the scene, havinga good time. This stress man-agement technique uses yourimagination to make you feel

relaxed, peaceful and hap-py. Guided imageryis slightly differentfrom other strate-

gies as it relies on theuse of all your senses.

Try it out and experienceits positive effects in your life.

Compiled by PPrriiyyaannsshh JJoosshhii

Stress is a part of life while dealing with minor to major challenges.Check these tips to deal with stress and come out stronger

Beauty diet for healthy skinIt’s often said that you are what you eat. And thehealth of our skin completely depends on what weconsume. The condition of the skin depends mostly onthe health of your liver. To keep the liver healthy, weshould focus on eating a healthy diet. Check these tips

FOR DRY SKINConsume good fats like olive oil,ricebran oil. Add omega-3 fatslike walnuts, fish and almonds forsupple skin. Drink three litres ofwater and have water-rich veggieslike cucumber, watergourd and so on.

FOR OILY SKINCut down on sugar intake and avoidrefined carbohydrates. Avoid dairyproducts; instead opt for almondmilk. Avoid bad fats like fried, pack-aged and processed foods and redmeat. Consume high-fibre wholegrains like jowar, bajra, oats, etc.

FOR SENSITIVE SKINAvoid foods you are allergic to; keepa food journal to record your diet.Add raw foods like sprouted beans,seeds, nuts, fruits and salads. Haveanti-inflammatory foods like omega3 rich antioxidants found in chiaseeds, pumpkin seeds, etc.

Adapted from ‘TNN’ By Karishma Chawla, nutritionist

easy ways torelieve stress

5

SKIN SENSE

Dog’s behaviour mythsbustedMyth: You can’t train a pup-py for the first six months Reality: Puppies begin learn-

ing from their mother andsiblings almost immedi-ately after birth. They

are capable of learningbasic commands, be-ing potty trained,learning how towalk on a leash, orsocialising withnew people.Sights andsounds become

clear as early as eight

weeks. However, a puppy’sattention span is shorterthan adults. So, it requiresmore patience and positivereinforcement – but it’s verymuch possible.

Myth: Food reward is as goodas briberyReality: When learning some-thing new, whether it’s a dogor human, a reward is a motivating factor to want tobe successful. Most caninesare motivated by food rewardsduring training sessions, and

when the pet reliably com-plies with a command, youshould treat him/her.

Myth: Harsh technique is very important to train ag-gressive dogs Reality: It’s likely to result ina more aggressive or fearfulpet, and it won’t change badbehaviour. Positive rein-forcement training is theonly way to train aggressiveand badly behaved pooches.Overall, be very patient.

Adapted from ‘TNN’

When it comes to dogs, there are many fallacies goingaround. Pet trainer Poorvi Anthony helps bust some myths

PETCARE

BENEFITS OF DOING A

well-rounded exerciseroutine should includea warm up as an es-sential component. It

allows the body to gradually tran-sit from the resting state to onethat demands more. MunmunGaneriwal, nutritionist andyoga/fitness consultant says,“When you do a warm up, theheart rate, breathing rate andcore body temperature gradual-ly increase, preparing the bodyand system for physicalactivity. This helpsprevent serious in-juries.”

BASIC COMPONENTS OF A GOOD WARM UP ARE...

Duration: Should be at leastfive to 10 minutesIntensity: Low to moderate Mode: Cardio activities likeslow walking, cycling, and mus-cle endurance activities like

shoulder circles,neck rotation,etc. TNN

THE BENEFITS➤ Prevents any potentialinjury to muscles or jointsduring the workout➤ Enhances muscle per-formance by acceleratingmetabolism and decreasingmuscle resistance➤ Enhances oxygen supplyand blood flow to the heart

muscle as well as theskeletal muscles

■ A warm up is alwaysspecific to the exercise, mimickingthe movement that will be per-formed in the subsequent work-out. For example, if your exercisesession consists of brisk walking,then a slow walk would be an idealwarm up for you.

Adapted from ‘TNN’

LE

ARNING WITH

Newspaper inEducation

TIM E S NI E

MUST SEE

■ SCIENCE OF STUPID, NATIONAL GEO-GRAPHIC CHANNEL, 3.00 PM: The hostpresents videos of people getting in-jured or humiliated while using gadg-ets and then explains the science be-hind the bizarre accidents.

■ INDIA'S WANDERING LIONS, ANIMALPLANET, 5.00 PM: A pride of Asiatic li-ons who have outgrown their sanctu-ary in Gir National Park live in the sur-rounding countryside, co-existing inharmony with the nearby villages.

■ YOU HAVE BEEN WARNED, DISCOVERYCHANNEL, 7.00 PM: Creative garage innovators take inventions to the nextlevel, from using fire to charge phonesto creating the world's fastest electricdragster.

■ CRAZY WHEELS, HISTORY TV18, 8.00PM: Raghav Juyal presents a compila-tion of some of the most outrageous,unbelievable and funniest incidentsthat took place in or on a vehicle.

■ LANDS OF THE MONSOON, SONY BBCEARTH, 9.00 PM: Take a look at the lifeof people in the southern Asian coun-tries during monsoon months.

1811: Italian scientist AmedeoAvogadro published his memoir onthe molecular content of gases.

1914: Babe Ruth debuted in themajor leagues with the Boston RedSox in Boston, US.

1924: Muslim-Hindu rebellion brokeout in Delhi.

1957: Co-founder of the MuslimLeague, Aga Sultan Sir Muhammad,Aga Khan III passed away.

1960: ‘To Kill a Mockingbird’ byHarper Lee was first published.

1977: The Medal of Freedom wasawarded posthumously to Rev.Martin Luther King Jr.

1979: The abandoned US space sta-tion Skylab returned to Earth. Itburned up in the atmosphere andshowered debris over the IndianOcean and Australia.

1995: Full diplomatic relations wereestablished between the UnitedStates and Vietnam.

2000: Noted Punjabi writer AmritaPritam won the Shatabdi Samman.

2011: Neptune completed its firstorbit since its discovery onSeptember 23, 1846.

THIS DAY THAT YEARTELEVISION

■ TANGLED, STAR MOVIES, 3.06 PM: Rapunzel, an innocent, young girl, islocked up by her overly protectivemother. Her wish to escape into the world outside finally comes truewhen she meets the good-hearted thief,Flynn.

■ JOURNEY 2: THE MYSTERIOUS ISLAND,SONY PIX SD, 4.43 PM: When Alexan-der discovers a mysterious island, hesends a coded signal to his grandsonSean. Sean and his stepfather Hanktravel to the island and learn that theisland is sinking.

■ THOR: THE DARK WORLD, &FLIX, 6.45PM: Malekith, the leader of the DarkElves, returns years later to takeAether, a weapon, from Asgard in or-der to force the Nine Realms into dark-ness. Now, it is up to Thor to stop him.

■ CLOUDY WITH A CHANCE OF MEATBALLS2, MNX, 9.00 PM: Flint and his friendsset off to save mankind after he learnsthat his food machine is producingdangerous food-animal hybrids thatare destroying the world.

MOVIES ON TV

MUST DOJULY11, 2019

A WARM

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