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Many of us just start walking and don’t put much thought into the right form and technique. Our posture while being physically active is critical to our health and has many benefits. Don’t get me wrong, you also have to have good posture while not being physically active but I have already discussed general posture in a previous article but will talk about it again soon. So how can the right posture help you while walking? Good technique and form can reduce stress and pressure on the muscles and joints leading to less pain. Besides less pain, good form also helps you use your energy efficiently, improve your lung health, blood circulation and digestion. It can also strengthen your core and better your overall balance. Before getting into the details remember that you always have to warm up before a session of physical activity even when it comes to walking. Warming up before walking usually consists of around five minutes of slow-paced walking (or for the more advanced light jogging) followed by dynamic stretching to warm up those muscles and to prepare them for the upcoming activity. Dynamic stretching is stretching with movement compared to the static stretching which you do during your cool down. Once you have warmed up you are ready to start walking with the right form and technique. To do so, follow the following guidelines: 1. Stand tall by trying to elongate the space between your lower ribs and hips. Keep a neutral spine not letting yourself hunch forward or lean back. 2.Keep your eyes up and keep your gaze at about 10-20 feet ahead of you. To reduce stress on your upper back and neck, do not look down at your feet, the floor or at a mobile phone.  3. Pull your shoulders back and keep them down, loose and relaxed. Swing from your shoulders and not your elbows, but do not keep your arms out (like chicken wings). Allow your arms to gently swing while swinging one arm forward (not across your body) as you move the opposite leg forward. 4. Engage your core and even your glutes while maintaining a neutral pelvis aligned to your neutral spine. With each step you take, focus on the tightening of your abs and glutes and feel those muscles being engaged and activated. 5. Step lightly and roll your feet from heel to toe. This helps reduce the impact on your joints and allows you to use your energy efficiently. Feel your foot push off the ground and end with your toes. 6. Remember to not look down, not to take very long strides, not to roll your hips or slouch, not to let your toes hit the ground first and make sure you are wearing the correct shoes (comfortable and the right-fit, walking shoes). To conclude, you might think that walking does not benefit your health, but boy are you wrong. Walking is one of the greatest types of cardio but you have to challenge your cardiovascular system enough, especially if you have joint issues or injuries. You have to walk at a pace and intensity that increases the demands on your mind, heart, lungs and muscles. You can always gauge your intensity by monitoring how easy it is to talk. If you can talk comfortably then you might not be pushing yourself enough. If you are unable to talk then you might be going at too fast a pace, but if you are enjoying that intensity, maybe increase it to a light jog. Find the middle ground where you are talking comfortably but with a bit of breathlessness. So, don’t just walk aimlessly, walk with a purpose and don’t forget to cool down and stretch. *The author is a wellness advocate and influencer @keys2balance.

So we’re here, the eve of 2021. To say the least, 2020 has been an unforgettable year full of historic changes and challenges, but if you’re reading this then that means you survived. Despite the many obstacles that you probably came across this winding path toward a great unknown, you’re still here — and that’s definitely worth celebrating.   To round off the year and keep in theme with my last few columns where I talked about my end of year rituals and practices, here is one I will definitely be doing this year.  Everything is about intention for me, so for the intention of letting 2020 go, I find myself letting go in mind through meditation, letting go in the body through asanas (yogic postures), and letting go in spirit through feeling my feelings and also writing. I use writing as a powerful method of transmuting energy, so I’ll typically find myself writing on paper all that I’d like to release, shed, and purge. I write freely, without thinking or judging myself. Then I’d take those pages and rip them up or burn them. After this releasing exercise, I like to intentionally fill this newly found space with whatever I’m being called to bring more of in — this tends to be the same most years, either more gratitude, appreciation, compassion and love in my life.  Tonight I am looking forward to gathering with family and friends for our annual New Year’s Eve picnic, we will be asking each other reflective questions, we’ll be writing out our 2021 goals and most importantly we’ll be sharing love, laughter and yummy food.  Whatever you are doing this evening and whomever you are with, I hope you have a memorable evening and a wonderful start to the New Year. * The author is a consultant and coach. Instagram handle: @miss_shefa,  Website: missshefa.com

There are many things that are not under our control, such as the  weather, political affairs, the reaction of the people around us, the seasons, and many other things, but what is in our control is our response and our reactions and that is the key to becoming mentally resilient. The guidelines to focus on is the shift in behaviour in order to become flexible, and there are some methods that help in this transformation that you will find in our article. You know that change is a permanent thing:  It is part of this world, and things may change suddenly, gradually or slowly, but in the end things change, and even strong and strong mountains happen to change, and change happens whether we like it or not. It may be difficult for some people to accept this, but just knowing and understanding this principle is part of the process for achieving mental resilience. Try to see the bright side: If some change makes you uncomfortable, then you should relax and think, is there anything you can do to fix the situation, taking into account your motivation behind it, and if you don’t accept that, it is better to accept the situation. Try to see the bright side in this situation, and it can also be seen as a motivation for you to do something different. Talking about the matter as a normal matter is one of the most important ways to become mentally flexible, which means skipping the matter and not talking about it in a sad way and making things easy, and this is one of the very effective treatment methods that will help you a lot in the long run. Find a healthy balance:  The correct balance between the basic and remote elements is very effective, for example if you see yourself as a smart person, but you do not have the skills to express it, the effective balance comes after a number of iterations, and this number varies from one person to another ,based on the  personality and their learning curve. Understanding communication:  A person who has physical flexibility often has mental flexibility, although it is not a condition, but for example have you noticed that if you feel frustrated in one aspect of life then you will probably feel frustrated in other aspects of life as well, but  why not take advantage of this connection and make things easy, and then try to apply this concept in all aspects of your life, such as going to work in an easy way, and talking to people with a mind free of worries, and this not only speeds up your progress, but also  It helps you understand the relationship better, and makes you understand yourself and read things more logically. Understanding the ego:  We have different definitions of the word ‘I’ such as the psychological, spiritual, religious and other egos, and it is defined with emotions and ideas. You must put yourself aside and keep neutral. Make a list, put yourself aside and make a list that shows the pros and cons in accepting change, but make sure that you put yourself aside, otherwise yourself will not allow you to make an intelligent decision! * The author is a consultant in Public Relations and Personality Types. Instagram: @Tipsbyhalahill

Do you get angry easily? Are you quick to respond in the heat of the moment and regret it later on? Do you have road rage? These are all signs that you may have to coach yourself into a healthier version of yourself by controlling your quick temper and handling things in a better way that is more beneficial to your mind and body’s health. Anger is a healthy emotion and yes anger is normal, but the trick is to deal with your anger in a more positive manner. Anger can sky rocket your blood pressure, can tire your body and can even cause more wrinkles and none of us want any of that! If you don’t get your anger under control you may be risking your general health, your work, your relationships and even your life. Here are a few things you can try to help minimise your anger and your immediate response to it: Take a minute and think about what you’re feeling and if it’s really worth getting heated over. It’s extremely easy to say the wrong things in the heat of the moment and you probably usually regret it later on. Do not be quick to speak or to act, take a step back and allow yourself a minute or two to cool down. I know this is easier said than done but from personal experience, I recently realised that I am very quick to speak my mind and almost always feel bad about it a few hours later. I realised that some people really do not understand what they are saying and doing and just need me to explain to them how what they do makes me feel and how they can prevent making me get to this boiling point in the future. I finally realised that it was a better idea to cool off and explain my mind so that I work on the issue and prevent it from happening again instead of acting right away and the issue continuously coming up. Also, keep in mind the standard breathing techniques that can help you cool off and do not underestimate the power of calming yourself down with phrases such as, “it’s okay, just calm down,” or “take it easy, it’s all going to be fine.” Do not be quick to explain yourself too soon, make sure you cool down and that the other party or parties have cooled down too (even if they don’t seem to be angry too). Then, explain yourself, state your concerns and make sure you are clear and direct. Be wary of being confrontational, assertive and belittling. There is no need to re-ignite the frustration for all. A final tip is to stick with ‘I’ statements rather than “you” statements. Be clear when you explain how you feel instead of attacking someone and calling them out on things. If you feel your anger is increasing instead of cooling down, physical activity could do the trick. Getting active can help reduce that stress your feeling by getting those happy hormones going such as endorphins, serotonin and dopamine. This is scientifically proven and is definitely worth a try. Not only does activity help boost the happy hormone levels, it also increases your chances of focusing on you, your health and potentially enjoying the naturally calming effects of nature if you choose to be outdoors. Taking a break and letting yourself self-discover is also another option. Sometimes you need to take a timeout and get away from the triggers to be with your own thoughts and to think of possible solutions and reactions to those triggers and how they made you feel. Always remind yourself that anger will not fix the problem, it will only make it worse. You can even refocus your energy into something else. For example, I always go for organising and cleaning when I feel anger because I know that if I dwell on my anger for too long it will really affect me negatively. Try to find activities you can really get into and let all those negative vibes go. *The author is a wellness advocate and influencer @keys2balance.

It’s been a very different year — and that’s probably the understatement of the century. 2020 will go down in the history books for all things unprecedented, and not many will even want to begin to reflect on the turbulence we, as a world, have endured.  There were some positive aspects of what a difficult year for many was, and I want to pay tribute to some in this week’s extended column.  Firstly, it was definitely the year that people became more health, and hygiene focused. While there are all kinds of claims online, the fact is the only diet that is genuinely full of vitamins and minerals essential for boosting your immune system is a plant-based diet, and millions of people around the world realised this, and have since committed to boosting their immune systems and improving the status of their health amid a global public health emergency.  A study this year concluded that a whole food, plant-based diet contains 64-times the number of immunity-boosting antioxidants compared to a diet that includes meat and dairy. Furthermore, the benefits of Zinc were thrown into the spotlight, and zinc – which can feature prominently in a plant-based diet, is being used to keep people healthy around the world amid this ongoing pandemic.  While most of us had to adhere to lockdowns in order to keep the population safe, the world also got to catch a little bit of a break whilst we spent time at home for the safety and protection of those around us. This unique nature of our global pause resulted in an ecological reset — or to put it simply, the Earth was kind of in a ‘recovery mode’ with nature pressing the reset button. Swans gliding through clear canals of Venice, and blue skies over China where the air is usually choked with smog – were all seen this year.  In China — the world’s biggest polluter – Nasa’s satellites have captured a largest drop-off in pollution ever recorded over the major Chinese cities where factories were powered down and vehicle traffic was grounded to a halt. Italy’s lockdown due to the coronavirus pandemic is not only keeping people safe, but it gave the outdoors — which is typically flooded with tourists — a chance to recharge. In photos posted online, ‘Venezia Pulita’ which translates to ‘Clean Venice,’ showed the city’s water looking the cleanest it has for years — and it’s encouraged marine life to return.   While I had to adapt businesses to e-commerce in order to fit a new ‘contactless’ way of doing business, in terms of a personal goal achieved my highlight was contributing to the worldwide vegan sector by launching the world’s first 100% vegan café at a major hub airport this year. Evergreen Organics opened this summer at the state-of-the-art Hamad International Airport, and the opening of our airport café took us back to our roots, and the values of how we founded Evergreen Organics here in Qatar.  Back then we wanted to enable people to have access to fresh, delicious, and nutritious food in a natural setting (with plenty of jungle vibes), and to build and grow our country’s conscious community. Now, it’s time to enable that access to vegan food to a new demographic of people: international travellers, both for transit, and for departures from Doha. While much of the world remains restricted in terms of travel, I’ve heard from plant-based followers from around the world who have picked up vegan food from the airport during their transit, either on their way home to see loved ones, or repositioning somewhere for the holidays. For years, one of my main concerns when travelling abroad was the lack of healthy vegan food, especially when travelling, and the very idea of being able to find vegan food in an airport would be something I’d daydream about while waiting for a flight.   With the opening of Evergreen Organics at a gateway airport at the centre of the world here in the Middle East, I am so pleased to be able to provide travellers from all backgrounds passing through Doha with a unique vegan experience with quality, fresh vegan food, and look forward to more of you enjoying it once the world resumes travelling in a larger capacity again.  As we move into a new year, millions of people will undertake the Veganuary Pledge – for the duration of the month of January, people who do not typically follow a plant-based diet will avoid all animal products (flesh, milk, eggs, etc). They will also ensure that any products they are buying (products, clothes, etc) do not contain animal products nor have they been tested on animals. It’s a huge step in the right direction, and a great way to start the new year — and my vegan businesses remain ready to assist anyone with their Veganuary pledge here in Doha, or around the world.  Young people, in particular this year, have woken up to the devastating harm that animal production does to the environment. More people than ever have also realised: we do not need to eat animals to survive. Indeed, we can live a healthy and a more compassionate life by not eating animals. A better life, with rewards for the body and the mind.   At the heart of our big vegan movement is a deep passion for progression, creativity, and innovation. This year we saw the vegan scene explode to newer, higher levels, and I’m continuously impressed with the developments within our sector.  Beyond Meat — with an objective is to build great, healthy ‘meat’ from plants — has taken off, and products are now sold both in supermarkets all over the world, including here in Qatar, and at various restaurants. They have partnered with mainstream chains like Dunkin’ Donuts, Del Taco, and TGI Friday’s, to promote their burgers at as many locations as possible and move people over to the plant-based way of living.  In addition, Qatar Airways – one of the world’s largest airlines by international network -introduced its first range of fully vegan dishes to its à la carte menu on all flights. The airline said that its decision to add the new menu was to respond to the huge increase in demand for vegan food among travellers. Real food, real ingredients, 100% plant based, and on an Arab airline here in the Middle East. I felt extremely proud for our region, which continues to move towards vegan, ethical, and sustainable eating.  Now, as we prepare to embark on a new chapter: 2021, more vegan goals are part of your new year’s resolutions than ever before, and it’s easier to live a plant-based life than it ever has been — and for this, I remain grateful to our vegan community for their spirit, passion, and positivity through what has been a difficult year for many.  Keep safe, enjoy plant-based goodness, and I look forward to writing to you in the New Year. Wishing you all the best for 2021. * The author is an expert in vegan well-being and health. Instagram handle: @Ghanim92  

Winter isn’t usually the easiest season for anybody struggling with their mental health. Even those who breeze through the rest of the year can find their general mood lagging around this time, with increased stress levels, anxiety and even depression. This year could prove especially challenging too, thanks to recent lockdown rules and mounting pressures around issues such as finances, health and the wellbeing of loved ones. If things feel a little tough right now or you’re worried about the months that lie ahead, here are some suggestions to try out – it’s time to look after ourselves. Get moving: Getting your daily activity in doesn’t have to mean sweating it out with high impact workouts. While the government suggests adults should aim to take part in at least 150 minutes of moderate intensity physical activity each week, you might need to work up to that. It’s important to listen to your body and pick a form of movement that works for you – whether that’s a brisk walk around the park, or a slow vinyasa on the yoga mat come 7pm. Whichever form you choose, evidence has shown that exercise can boost mood and reduce symptoms of anxiety and depression. And the best thing? It needn’t cost a penny. Talk it out: Sometimes just talking can help. When speaking to a friend or family member isn’t enough any more, consider accessing NHS talking therapies. They can help you cope with feelings of anxiety and depression. Therapies such as CBT (cognitive behavioural therapy) can prove so effective that researchers have discovered they can actually change our brain’s wiring. If you find yourself experiencing increased levels of stress or anxiety on a daily basis, seek help via your GP who can refer you (those in England can also self-refer via NHS.uk/talk). Pay it forward: It turns out Jerry Springer might have had a point with his much-loved catchphrase (“take care of yourself and each other” for the uninitiated). Research suggests that acts of giving and kindness can help improve your mental wellbeing by creating positive feelings and a sense of reward, giving you a feeling of purpose and self-worth, helping you connect with other people. If you know of any younger people or children who need support – and many could really do with an extra helping hand right about now – the NHS-approved website Every Mind Matters has plenty of tips and advice. Seek out small pleasures A few pages of a book on the sofa before you start making dinner. Surprising a loved one by FaceTiming them instead of playing endless WhatsApp tennis. An impromptu dance session with the kids in place of those punishing daily lunges or kettlebell swings. Focus on finding joy in the small things instead of chasing those big goals or milestones – and notice when you manage to find it. Practising gratitude – either verbally or by writing down those small wins – can help improve mental health and wellbeing.

It’s the topic dominating conversations around the world as countries begin to start the – so far optional – vaccination campaign against the Covid-19. Since all medications currently go through animal testing and animal products are commonly used in their manufacturing, decisions around taking medication can be complex for vegans. Many vegans find compromising their beliefs in this way to distressing, but the truth is it has never been more important for us to talk about the definition of veganism in the context of medications, including vaccines. The definition of veganism recognises that it is not always possible or practicable to avoid animal use, which is particularly relevant to medical situations. In the case of Covid-19, scientists (and world leaders) recognise that vaccination will play a fundamental role in tackling the pandemic and saving lives. As all vaccines currently are tested on animals, at this stage it is impossible to have a vaccine that has been created without animal use. At the end of the day, as there is no plan for compulsory vaccination, it is the responsibility of each individual to make an informed decision about vaccines, bearing in mind the definition of veganism, and your own beliefs, while respecting the science.  It’s a sensitive subject. UK media reported that Pfizer and BioNTech, the big pharma companies behind the vaccine, have treated monkeys and mice with contempt. While their human researchers have been protected with elaborate PPE, the animals in their care have been trapped and deliberately infected. Some were injected with an inoculation first and some weren’t. Everyone wants to see the back of Covid-19 but with vegan beliefs, or as a strict vegan, should we accept a jab that’s the result of animal cruelty? Again, it’s a personal consideration, and much of the world agree that it should only be made by the individual.  There is evidence that most epidemics and pandemics, including Covid-19, have actually been caused by humans exploiting animals. In August, a white paper found that nearly every major ‘zoonotic’ disease (an infectious disease that is transmitted between species from animals to humans’ outbreak) – such as Covid – over the last 120 years is linked to animal exploitation, including mass meat consumption. The human cost is huge: even before Covid-19, two million people were dying from these kinds of diseases each year, as a result of exploiting animals, and the spill over that occurs from animal to human.  A separate report from the UN said the number of zoonotic epidemics – the ones that can be transmitted from animals to people – is rising, from Ebola to Sars to West Nile virus and Rift Valley fever. The authors warned that although the world is treating the health and economic symptoms of this coronavirus pandemic, governments are ignoring the root causes: humans’ destruction of nature and meat eating. We need to wake up. Since it was exploiting animals that got us into this mess, it’s both immoral and ill-advised to continue to exploit more animals now, and we need educating about this in order to reduce pandemics, respect animals, and live healthier, longer lives as a global population.   * The author is an expert in vegan wellbeing and health. Instagram handle: @Ghanim92 

By Reem Abdulrahman  Jassim al-Muftah I constantly get asked if diet drinks and foods are better than the regular options, specifically if diet soda is better than regular soda. I always used to answer of course not but I never explain the actual scientific reasons why, mainly because no one has the time or wants to understand the biology. Just because something is artificially sweetened it does not mean that it is healthier. Yes, numerous artificial sweeteners are FDA approved and have zero to low calories, but there are actual negative long-term effects associated to the consistent intake of these ‘healthier’ sweeteners. Okay, so we all agree that these sweeteners could be a better option for those trying to maintain their weight or trying to lose weight. Research even shows that there is no direct link to disease, but the thing is, what is the research making these conclusions? First of all, there have been only a few studies looking at the short-term effects of artificial sweeteners and overall health and most are inconclusive as there aren’t any studies looking at the long-term effects. Let’s not forget to mention the several studies conducted on lab rats that do prove adverse effects leading to disease, but since nothing has been proved on humans, the FDA considers these sweeteners safe. The problem with conducting similar studies on humans is that there is too big a risk of hurting the patients due the need to deprive them of food and the potential of provoking diabetes and potentially leading to high weight gain as shown and done with animals. Therefore, I believe there is no conclusive evidence to prove these sweeteners are safer than sugar. We all forget to think about our biology and how our body works and reacts to sugar. To explain, we have to go deep into our biology and understand how our bodies react to sugar and specifically how the brain and body deal with it. As soon as our taste buds detect sweetness, they alert our brain that calories are on their way into the body. The brain then sends signals to the pancreas to prepare the release of insulin. Insulin breaks down sugar and sends it out to different parts of the body to use as energy and stores the rest as fat for energy needed later. In the absence of sugar, this leads to over-production of insulin and can potentially lead to insulin resistance; the body feels tricked and the insulin no longer responds correctly to glucose, possibly leading to diabetes. Brain studies on the effects of artificial sweeteners also show that the body releases high amounts of insulin after the intake of ‘diet sodas’ and that the body does not register ‘enough calories’ so it does not trigger the brain it is partially satisfied or alerting it that you are full, potentially leading to overeating or the craving for real sugar at a later stage. Our brains react to sugar and activate reward pathways but there is a lot of evidence that reveal how artificial sweeteners only partially activate the reward pathways, potentially harming our systems by tricking our brains, causing us to overeat or causing us to crave sugar later. Even from short-term studies, these healthier options have shown to make humans crave real sugar more and to eat foods with a higher calorie count as revealed in the numerous animal studies. These sweeteners also do not increase our blood sugar levels like real sugar does and this causes the pancreas to respond differently. Because the pancreas is ready to work one sweetness is detected but with the absence of actual sugar it leads to abnormal pancreas functioning and can easily lead to diseases and illnesses such as diabetes. Even when digesting sweeteners, the microorganisms that help us break down food become less able to break down real sugars the more that they are exposed to artificial sweeteners. The thing is, there have been studies on humans in terms of the effects of drinking diet soda vs. regular soda and the results are as follows: drinking diet soda on a daily basis was associated with a 67% greater risk of developing diabetes and a 36% greater risk of developing high blood pressure, high blood sugar and high levels of cholesterol, and last but not least, an increase in the waistline! Many physicians, nutritionists, dieticians and health coaches associate these sweeteners with addiction habits as people have been seen to start disliking most foods unless they are as sweet as these sweeteners. Imagine, there have even been studies conducted on lab rats where they are made to choose between cocaine and artificial sweeteners with the rats actually choosing the sweeteners over the highly dangerous and addictive drug. In conclusion, yes these sweeteners might be helpful when used in moderation, but do not completely replace all sugar with them and don’t opt for ‘diet’ foods using these alternatives as they might have a negative impact on your overall health, especially the way your body works. Try reducing your sugar and using healthier natural alternatives, especially when it comes to the younger generations, please do not shake up their biological systems and try to change the behavior rather than the source of sweetness. * The author is a wellness advocate and influencer @keys2balance.

By Hala Bader al-Humaidhi When is the time to give up? Letting go of what is what you think is so called LOVE? It is when it causes a problem and an obstacle in your life, when you feel it is a burden more than the cause of an inner peace, and when you feel that you are running the relationship alone! There are many ways to get rid of toxic love, and below are a few: 1. Strengthening the bond with Almighty:  Strengthening the bond with God Almighty through forgiveness, fasting, charity, and self-preoccupation with what pleases God Almighty. It strengthens determination and patience. 2. Occupation of time and thought:  It is always better to use time with what is useful, such as work, study, or any other activity like playing sports or one of your favourite hobbies, this will enable you to forget the matter easily; Because this reduces thinking about it and sitting alone should be avoided until there is no opportunity for the you to think about it. 3. Get closer to your friends: Spending time between friends and family and listening to their stories and problems reduce the difficulty and intensity of the matter. 4. Move away from the past: You should not think about the past and get rid of everything that recalls it, such as messages, gifts, photos, and social media accounts should be deleted if they exist for these people. So that these things do not leave bad psychological effects on you and increase dependence on the other party. 5. Never blame yourself:  You must move away from self-blame and regret for what has gone past, and to be convinced that this is a share destined by God Almighty, and that everything that has happened is just an experience that must be overcome and set out for life and make this a point towards achieving a greater dream with stronger will and determination. 6. Do not rush:  What is meant here is not to rush to find an alternative to this love. Because this may only be for the sake of forgetfulness and devoid of true, rational feelings, leaving the soul to get rid of the previous love before starting a new experience. This gives the person a healthier and more rational way to find the appropriate love. 7. Avoid negative words:  Such as using words that express the inability to forget, or that there is no person in life who understands more than your ex, or that life cannot proceed in its natural way. After all that said, breath in - breath out, life is beautiful and you will be happy! I guarantee you – when you let go of the “Rock” that is keeping you down! * The author is a consultant in Public Relations and Personality Types. Instagram: @Tipsbyhalahill

By Shefa Ali With just over a week until we enter a new year, this week I am going to share with you a few more of my end of year rituals/reflection ideas.  Taking some time on your own to contemplate your life is always a great idea, sometimes I use the analogy of a garden for my life, we get to decide want we want to grow in the garden of our life (with our thoughts) we get to decide what we want more of by watering (giving our time to) it.  So maybe you can tend to the garden of your life with this exercise, get a blank piece of paper or and make a list with three headings:  1. Flowers - what did you love?  2. Weeds- what would you leave out?  3. Fertiliser- what could you add or improve?  One of best ways to increase our self-awareness is to use powerful questions to dig deeper in to ourselves, here are some end of year questions I like to ask myself:  1. How did I grow in the past year?  2. What was the single biggest challenge I overcame?  3. Who needs to be acknowledged in my life? Is there anyone I should express gratitude to for what they have done for me or helped me with over the past 12 months?  4. What were my most memorable, stand-out moments?  5. What was the best thing I learned?  6. What was I most grateful for?  7. What was my single biggest time waster this year?  8. Name the year. 2020 the year of _____. You can turn this exercise in to a game, if you have a New Year’s gathering, it’s a fun way to get to know your friends on a deeper level. You can write out the question on paper and put them in a jar or bowl and take turns in answering them. I hope you take some time out for reflections over the next week, let me know how you get on with these rituals. * The author is a consultant and coach. Instagram handle: @miss_shefa,  Website: missshefa.com

‘Letters for Good’ is a campaign initiated by Riya Mahajan, a young student in Qatar, to say thanks to healthcare workers during the Covid-19 pandemic. Riya calls them healthcare heroes and invites people of all backgrounds and age to share handwritten letters to recognise the contributions made by them. Gulf Times publishes one selected letter each week while the rest of the letters will be sent by Riya to HMC for circulation among the healthcare workers. There is no limit to the number, creativity, or personal feel to the letters, which should be scanned and e-mailed to [email protected]. Picture shows a letter written by Sydney Corcoran.    

The coronavirus pandemic has left us nervous, lonely – and critical of others. But are our concerns about our nearest and dearest always justified? And how should we tackle them if they are? Covid restrictions have left many of us feeling torn between seeing friends and family and staying safe this year. Meeting others in person can feel fraught, especially when not everyone is adhering to guidance and restrictions. Meanwhile, 7.4 million people in the UK say that ‘lockdown loneliness’ has affected their wellbeing. According to psychologist and friendship expert Marisa Franco this can become a vicious cycle: “When we’re lonely, we are more critical of other people,” she says. “Evolutionarily, when we were lonely, we were separate from our tribe and in danger. Now, when we’re lonely, we’re not in the same kind of danger, but we still have that same physiological system where other people pose a threat of rejection.” As we leave 2020, it is clear that coronavirus has made its mark on our relationships. But as the UK is no longer in lockdown, there may be more Covid-related confrontations to come – especially with friends who differ in their interpretation of or adherence to the rules imposed by the current tier system. But how do you deal with rule-breaking pals, or even just friends who have different Covid-related boundaries, without losing touch or causing offence? Understand your own feelings first If someone you care about does something that is at odds with your own boundaries, it is normal to feel strongly about it. “People try to suppress their feelings and then their feelings ambush them and leak out in ways that they are not in control of,” says Franco. Better to acknowledge these emotions before attempting to communicate them to the person in question. It might help to write your thoughts down or air them to a third party. Start with questions Consider why you believe your friend to be flouting the rules or acting irresponsibly. You may have seen a post on Instagram, or heard an offhand remark, but don’t assume you know the whole story. “You want to give them a chance to explain their side of things,” says Franco. Recognise that many people with good intentions may struggle to understand or stick to strict regulations. “Ask questions from a place of care about how they’re relating to the pandemic and its protocols.” Manhattan psychologist Joe Cilona says that “being extra-aware that not everyone is at their best, including you, can help foster a more realistic approach when addressing disagreements.” Empathise Is there a part of you that would love to break the rules and have a house party? Melanie Ross Mills, a relationship expert and host of The Life Bonds podcast, suggests taking a good hard look in the mirror before any confrontation. “Self-examining helps prevent hypocrisy, reduces a critical mindset, and produces compassion and empathy,” she says. Understanding that while your actions might be more restrained, your desires are similar, may make you reassess your feelings. Don’t take it personally  “People who feel insecure and battle issues of self-worth will have a more difficult time not personalising other people’s boundaries and lifestyles in this pandemic,” says Franco. For example, if your friend is taking longer to reply to messages than usual, it could be because they are trying to minimise their screen time – but it’s easy to think their distance is a response to something you’ve done. Her advice is: “Lean on the default assumption that people like you, and they have other things going on in this very stressful time.” At the same time, it is important to communicate your boundaries openly and honestly to your friends and family, even if you suspect they may be met with some resistance. “But when you do, I want you to use ‘I’ statements instead of ‘you’ statements,” says Franco. Swap accusatory language for authentic statements about your own experience. She suggests saying something along the lines of: “I would love to see you, but because of the ways that I’m relating to this pandemic, I’m not sure if I would feel comfortable seeing you in person.” After you have set your boundaries, you can offer alternatives that you both feel comfortable with. This might be a socially distant walk with masks or baking a cake together via video call. Stand firm “Just because someone else is uncomfortable with your boundaries, doesn’t mean that you are wrong to set them in the first place,” says Franco. You may have been empathic and non-judgmental and still get a bad reaction from your friend. In this scenario, it is still important to “make an effort to stay in touch and continue to create memories and bond”, says Mills. “We need connection, now more than ever.” Start planning for the future You might not be able to get exact dates in the diary, but with the first vaccinations already taking place, a post-Covid world is on the horizon. Whether it is choosing a location for a beach holiday, perusing cottages for a weekend getaway with friends, or deciding your costume for your post-Covid celebration party, making plans for a later date can be a good way to stay connected with friends, and make clear that you are looking forward to seeing them in the future.

Am I an overgrown toddler still learning how to navigate the grown-up world, or are naps a legitimate tool to make our days more fruitful? As we prepare to enter what could be a golden age of kipping, let’s consider not just how to bump the stigma, but whether it’s worth doing so. Do naps deserve good press? Napping is at least as old as the Romans, who loved a sexta hora: a sleep in the sixth hour of the waking day, around noon (this became “siesta”). For a long time humans were biphasic, taking sleep over two sessions during a 24-hour period (one in the day, one at night), rather than monophasic, in one night-time chunk. This continued until the invention of the electric lightbulb in the 19th century, which enabled factories to keep employees at work for longer hours, meaning they only returned home at night to sleep. Yet it’s only recently that naps have been studied rigorously. Dr Sara Mednick was a trailblazer. While a graduate at Harvard in the early 2000s, she made the surprising discovery that “people were showing the same levels of ‘learning’ [ability to identify more information in a quicker amount of time] after a nap as they were showing after a full night of sleep.” Naps, says Mednick – now associate professor of psychology at the University of California, Riverside, and author of 2006 book Take a Nap! Change Your Life – fit neatly into our circadian rhythm, the 24-hour cycle of our bodies. “When people get this dip in the middle of the day, your body temperature decreases and your cognitive processes are not as strong. It’s usually when people get a coffee, but it used to be when you would take a nap,” she says, speaking to me over Zoom, her pink hair complementing bright red spectacles. “We still have that rhythm inside us that would benefit from a short nap but we don’t live in a world where people feel at liberty to do that – until now.” When we nap, we redress the balance between our active (sympathetic) and recovery (parasympathetic) nervous systems. Sleep boosts the recovery system, which gives us fuel to be active. Naps have also been tied with bolstering immunity. Quite what effect we get depends on when we nap, and for how long. Dr Nerina Ramlakhan, a London-based sleep therapist, talks me through options. A “power” nap – maximum 20 minutes – means you remain in a “near-sleep state”, but nonetheless emerge mentally sharper. A “recovery” nap lasts 40 minutes and involves light sleep. A Nasa study found it improved pilot and astronaut alertness by 100%. Meanwhile, a “prophylactic” nap is for the severely sleep-deprived and basically involves taking yourself off to bed forever, or until you feel better. Other experts refer to twilight naps, known to university students as disco naps, ahead of a big nightout; and caffeinated naps, in which you down a coffee just before you drift off, for an especially peppy awakening. One full sleep cycle, which includes slow-wave and REM sleep and enhances creativity, takes 90 minutes. The thread uniting naps is that they’re separate from our night-time rest. I’m given tips aplenty. The best time to nap is between 1pm and 3pm and no later than 4pm, or it might affect your overnight sleep. (Also if you’re struggling to sleep at night, avoid napping.) Don’t stress about actually falling asleep; you can reap benefits even if you don’t drift off. For shorter naps it’s best to sit slightly upright, or lie on top of the covers, rather than diving under the duvet, which will send you into a deeper state and result in grogginess. And set an alarm – unless you’re game to try what’s called a “danger” nap (who says there’s no room to be wild in 2020?).

By Ghanim al-Sulaiti Under the slogan ‘We All Belong,’ Doha has won the privilege of hosting the 2030 Asian Games, underlining Qatar’s stated principles of unity, peace and inclusiveness. It’s an important win for our country in line with The Qatar National Vision 2030 (QNV2030) — a vision towards Qatar becoming an advanced society capable of sustainable development with the goal of providing a high standard of living for all citizens by the year 2030. Just like our country’s clear plan for a sustainable FIFA World Cup 2022, these massive construction projects are carefully monitored and controlled to minimise the impact on the environment. For example, all eight FIFA World Cup Qatar 2022 stadiums are examples of sustainability goals being met for their sustainable design, construction and everyday management. The goal is to offset all greenhouse gas emissions, while advancing low-carbon solutions in Qatar and the region. A carbon-neutral tournament is set to be delivered through a four-step process: awareness, measurement, reduction and offsetting.  Renewable energy solutions are also popping up all over Doha; solar-powered lighting has already been the Gulf Organisation for Research & Development (GORD) is researching how cooling systems can be powered by solar panels. 2030 is not just a vision for our country, but it’s a personal goal too. I’m launching ‘Thalatheen’ (the Arabic word for 30) which is rooted in Qatari heritage, while upholding my plant-based passion for ensuring people always have access to healthy, plant-based foods. It will bring people from different backgrounds, age groups and genders together through plant-based food, and it’ll be located at our country’s most iconic landmark that celebrates the history of our land: National Museum of Qatar.  We are witnessing a plant-based foods revolution, and I want to build on that for 2030. Plant-based food and drink is set to continue to grow a higher level each and every year, mostly driven by consumer and investor pressure driven by rising concerns over the impact of our food choices on our health, sustainability, and animal welfare.  Health, provenance, immune resilience, animal welfare and sustainability concerns will take centre stage. This week’s win for 2030 is another win for the health goals of Doha, with international sport becoming a priority for our country, which will in turn enhance the health, wellbeing and wellness themes of Qatar’s future. * The author is an expert in vegan wellbeing and health. Instagram handle: @Ghanim92 

By Hala Bader al-Humaidhi “Mental health is an integral part of health.  Indeed, health is not complete without mental health” – written by the World Humanitarian Organisation in a 2018 article. Mental health has great importance that accrues to the individual and society, as it cultivates happiness, stability and integration among individuals, and it also has an important role in choosing proper and balanced treatment methods for social problems that may affect the integrity of the individual’s psychological development process. Some important points of the importance of mental health can be summarised as: 1. The individual’s self-stability, so his life is free from tensions, fears, and a relatively constant feeling of calm, serenity and self-security.   2. Mental health creates stable and normal individuals, so the more parents have the appropriate amount of mental health, the more they are able to raise children who are mentally healthy; a psychologically stable family enjoys cohesion, synergies, internal and external strength, and thus it increases community strength and cohesion.   3. Mental health is effective for the individual, as it gives him an opportunity to open his horizons and the ability to understand himself and others around him, and make him more capable of controlling emotions and desires, and properly directing behaviour away from abnormal responses.  4. The individual’s enjoyment of mental health makes him more likely to positively deal with various problems, balance emotions when falling under various life pressures, overcome them, and assume responsibilities without running away and withdrawing. Mental health makes the individual compatible with himself, adapting to his society, so his behaviours are often healthy, likable, and satisfying to those around him.   5. Mental health is also of great importance in the economic and production levels, and achieving the principle of social development, as the individual who enjoys mental health is capable of taking responsibility and using his energies, abilities and competencies to the maximum, so the integrated personality of the individual makes him more effective and productive. Methods of promoting mental health: There are many ways and methods to enhance mental health in the life of an individual for himself and for those around him by following the below steps: 1. Meeting the basic biological needs of food, drink, sleep and rest. 2. Helping to form a positive image and a healthy attitude towards oneself through positive self-suggestion in all situations. 3. Relaxing as much as possible in all life situations, and moving away from sources of psychological anxiety, tension and fear. 4. Paying attention to general appearance and maintaining personal hygiene, elegant and tidy appearance. 5. Setting a clear goal for life and the continuous and relentless pursuit of it. 6. A healthy family upbringing without violence towards children and adolescents. Let’s aim for a healthier, happier, and a stable population! * The author is a consultant in Public Relations and Personality Types. Instagram: @Tipsbyhalahill

By Shefa Ali Maybe it was 12 months you would rather forget, maybe it was the most memorable year of your life. As a new year is just a few weeks away, reflecting can be really useful and not in a learn from your mistakes kind of way, it can be about rejoicing, despite the losses some of us had to bear.  If you think about 2020 and negative thoughts creep in, it’s ok to sit with them for a moment but then take your focus back to the good things. Be kind to yourself. Let your thoughts flow freely and don’t judge yourself. No mistakes, no regrets, just learning. Over the next couple of weeks I am going to share my end of year rituals with you.  If you’re among those struggling to regain your mental balance after a very challenging year, here is a straightforward ritual to combat negative feelings about 2020 and reclaim your positivity.  Grab a partner, it could a friend, a family member or your spouse and then sit down with a piece of paper and start completing this sentence: “This year, I’m proud of ... “ If you run out of thoughts, your partner can gently prod you with “What else?” Keep going until you have thought of 30 to 40 accomplishments, big or small, business or personal.  Just as you probably accomplished more this year than you remember, you also have probably learned more than you realise. However, the key to getting the most out of that new knowledge is actually putting it to use. This ritual may help. Gather your notes from any webinars or lectures you attended throughout the year, as well as any books you have read and reflect of any meaningful conversation or situations that took place this year. Summarise your key learning and set your top 3-5 action steps. Knowledge is great, but knowledge plus execution can make you unstoppable.  Suddenly, 2020 won’t seem so terrible after all, and you’ll be reminded that even in bad times, you managed to salvage some good. Now imagine what you can do in the year ahead. * The author is a consultant and coach. Instagram handle: @miss_shefa,  Website: missshefa.com

In commemoration of International Migrants Day, Embassy of Indonesia in Qatar, in collaboration with Indonesian Lawn Tennis Association in Qatar and representative of Bank Central Asia in Qatar, hosted a tennis tournament for Indonesian migrant workers in Qatar. Indonesian ambassador Ridwan Hassan opened the tournament. The tournament is an annual event which aims to increase engagement among Indonesian community in Qatar. This year, the tournament was organised with full adherence to the Qatar government's Covid-19 health protocols.     

Naps need to hire a publicist. Not in China, where desk-side snoozes are a constitutional right; Japan, where inemuri (“sleeping while present”) is a sign you’ve been working hard; or Spain, where siestas are woven into the social fabric. But in the UK, US, Australia and many other western countries – where capitalist rat races are fuelled by flat whites and billable hours – naps have a major image problem. They’re linked with laziness and lethargy; with people who can’t be bothered to get through the day. Yet now is the perfect time to rebrand them as something we associate with a productive lifestyle. Go for a run! Guzzle a green juice! Take a nap! With a large proportion of people working from home (it is estimated that half the UK workforce will still be doing so at the end of 2020), lots of us have more control than ever over what our working day looks like. Our boss overlords have been forced to loosen the reins. Aside from those awkward Zoom team check-ins we’re pretty much free to do as we please as long as we get our work done. Should we so desire, we can take a 20-minute kip after lunch and emerge pin-sharp for a busy afternoon. After all, the sofa is right there, beckoning us over to enjoy a moment of shut-eye. There are signs people have already started slipping naps into their routines since working remotely. One survey of 2,000 Americans found 33% were napping daily, while another revealed 25% of Brits were doing the same. A social-media sweep I conducted agreed: from LA to Manila, countless professionals in fields including journalism, law and marketing confessed to enjoying a 20-minute zizz. (Personally, I’ve settled on 12 minutes as the ideal duration.) Yet the numbers would surely be far bigger if naps had a better reputation. It wasn’t always like this. Salvador Dalí, Aristotle, Winston Churchill, Eleanor Roosevelt, Margaret Thatcher “all powerhouses from history, all great nappers. But somewhere in recent decades, naps disappeared from the zeitgeist. These days they feel less power, more cat.” One London-based PR who’s been enjoying mid-afternoon snoozes lately said I could quote her provided I didn’t mention her name. “I’m conscious my work might not yet be on board with the idea of me napping,” she said conspiratorially, adding: The stigma needs to lift. That shift can start now. Presumably the more people embrace naps while working from home at home, the more likely it is that the habit will infiltrate office culture if and when we do return. Given that companies are revising their relationships with employees and rethinking office floorplans, it’s not so farfetched to imagine nap pods sprouting up in quiet corners. I’m prepared to put my hand up for the PR job and help spread the word, though I confess I have a vested interest: I’m already a serial napper. As a dopey Aussie forever on the verge of drifting into dreamland, I’ve always been sceptical of those who smash eight hours’ sleep at night and power through each day. Being awake for 16 hours straight has always seemed to me like an awfully long stretch of time.

There are multiple benefits to a vegan diet, and I’ve used my weekly Gulf Times column to highlight these, along with exploring key vegan talking points, veganism in the news, and answering your questions regarding a plant based diet.  The world continues to be in the middle phase of a global pandemic, and several studies emerged demonstrating that pandemics of this nature would struggle to occur if, as humans, we had more respect for animals, ended the mass consumption of dead animals, and instead adopted a more plant-based approach to eating.  Now, a group of clinical experts has told the UK government going vegan can reduce the severity of Covid-19, the airborne, contagious virus that’s brought severe disruption to the world, and impacted on the health of millions worldwide. Fifteen top doctors have written an open letter to the government, advising that a plant-based diet is an effective way of fighting health issues such as obesity, diabetes, and heart disease. These are all major risk factors for Covid-19. The letter has been signed by world famous experts such as Emanuel Goldman, Dr Shireen Kassam, and Professor Richard Kock.  They state, “Going vegan is one of the simplest, cheapest things Britons can do to slash the risk of becoming seriously ill with Covid-19. Now more than ever before it’s time to embrace the benefits of a plant-based diet before it’s too late.” A campaign will soon be launched in the UK ‘making clear the stark health benefits of a plant-based diet’ with a new advertising campaign.  Many of Britain and America’s top clinicians are delivering a very clear message.  “A healthy vegan diet can help you lose weight, reverse Type 2 diabetes and protect heart health, reducing your risk of suffering from Covid-19.”  Veganism is now everywhere. It’s all-over social media, we’re seeing an increase in vegan options in grocery store aisles, including here in Qatar, and more people in the last year have made the switch to veganism than ever before in history. Even our national carrier, Qatar Airways, recently launched a brand-new vegan menu.  If you are choosing a plant-based diet to improve your health, save animals, or even to play your part in protecting the environment — just know that you’re doing the right thing, whatever your reasons, and the list of benefits continues to grow each and every day, all with your health prioritised. n The author is an expert in vegan wellbeing and health. Instagram handle: @Ghanim92 

By Reem Abdulrahman  Jassim al-Muftah So what does ‘organic’ mean anyway? According to most international and governmental guidelines organic products are produced without synthetic pesticides, herbicides, fertiliser or sewage sludge. The farms or producers should not be genetically engineering or using ionizing radiation. When it comes to livestock, the animals have to be fed organic feed, live on organic land and be raised without antibiotics or growth hormones just like the produce. There are also several guidelines in terms of farm location, environment and the surroundings to be ‘organic.’ The main purpose and goals of going organic were to enhance soil and water quality, reduce pollution, provide safe and healthy livestock living conditions, support natural livestock behaviour and promote self-sustainability in terms of resources. A common misconception is that ‘free range’ also refers to organic products but it does not. It only means that the animals are not too limited in terms of space. People also confuse ‘natural’ with organic, although natural means that there is no artificial flavouring, colouring or preservatives. So let’s answer the million-dollar question, is eating organic healthier? Well according to all the studies and in the eyes of the experts, there is still much confusion as all the studies show varying results. This is probably because the nutrient content of food depends on many factors including soil quality, weather conditions and the time of harvest. The composition of dairy products and meat are also affected by differences in animal genetics, breed, what they eat, the time of year and the type of farm. Therefore, there is not enough evidence to prove if eating organic is healthier or not, but according to studies, there are potential benefits that are yet to be proven but most likely beneficial such as the following: 1. slightly higher phosphorous levels 2. higher omega-3 fatty acid content in organic milk and chicken 3. 30% lower pesticide residues, although non-organic are still safely within the range  4. plants usually rely on chemical pesticides to protect themselves, but when none are used, they produce more of their own protective compounds called antioxidants, therefore there are potentially higher amounts in organic produce, but not enough to make that big of a difference in your health In conclusion, organic foods may reduce your exposure to pesticides but the levels in non-organic food are well below the safety guidelines. So if you choose to go organic, always look for the organic authenticity by looking for a USDA organic seal or something similar or looking though the ingredients list. If you choose to go non-organic, always wash your produce extra well to reduce the amount of pesticide residues. If you are still not sure but are on a budget, below is a list of the highest ranked produce with the highest amounts of pesticide residue: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes. You could possibly opt to go organic for these items and go non-organic for the least pesticide contaminated produce including: avocados, sweet corn, pineapples, onions, papaya, sweet peas, eggplants, asparagus, cauliflower, cantaloupe, broccoli, mushrooms, cabbage, honeydew melon and kiwi. * The author is a wellness advocate and influencer @keys2balance.