Irresponsible Tourism Puts World Heritage Sites on Black List

While ecotourism and sustainable travel operators are minimizing the damage inflicted on World Heritage Sites, the sheer volume of travelers and irresponsibility on the part of tourists, urban planners and multinational corporations could see some of the world’s most famous wonders being closed to the public.

The latest biannual watch list compiled by the World Monuments Fund (WMF), a New York-based preservation group, places over 93 sites in 47 countries at risk from urban development, tourism, neglect and bad planning. Though comprised mainly of ancient structures, the 2010 Watch List also includes 15 sites built in the 20th century. According to Agence France-Presse, WMF president Bonnie Burnham described the sites on the list as “places that define and enrich our lives and environment and without which our world wouldn’t be the same.” Sites listed include the Incan ruins of Machu Picchu in Peru; the traditional wooden houses in Kyoto, Japan; and the thatched royal tombs of Uganda.

Local communities near some popular destinations are becoming aware of the dangers of too much tourism. In August, Easter Island residents staged a major protest against the influx of tourists by pitching tents and moving trucks onto the airport runway. Though the island’s economy relies on tourism revenues, overcrowding is becoming a problem. Easter Island’s population of 4,900 is 29 percent higher than in 2002, and islanders concerned about the environment are calling for controls on commerce.

In the Galápagos Islands, the Ecuadorian government has instituted a policy to control tourist numbers. Residents of Easter Island would like to see similar restrictions adopted there. “We ask, for example, that those who arrive have a card which describes the activity they will be doing here, just like in the Galápagos Islands,” the island’s mayor, Luz Zasso, told The Guardian.

Meanwhile, the Pitcairn Islands, in the Pacific, have succeeded in establishing immigration controls for “short-period” and “long-period” tourists, while in glitzy Venice, proposals to pre-book tours and cap the number of visits to the city have met with resistance from the more democratically minded.

Although local authorities typically place the blame for tourism-related problems largely on the behavior of travelers, the WMF says poor management of tourism-related enterprises and high-rise buildings that destroy the character of ancient cities are just as much to blame for their decline.

In a nutshell, says Xavier Font of Leeds Metropolitan University’s Centre for Responsible Tourism, a balance needs to be struck to ensure that tourism-generated funds, which often benefit large foreign companies rather than local economies, save famous sights rather than erase them. “There is a cycle of damage that tourism brings; that’s true whether it’s Brazil or Benidorm,” Font told The Guardian. “Places like the Red Sea are using so much water they need a desalination plant. So they put one in, but in the process they over-salinate that area and kill the coral.”

If the warning signs are ignored, more irreplaceable cultural heritage sites could become little more than picture postcards for armchair surfers.

 

Seventh heaven

SEVENTH HEAVEN

Tranquillity at its most elegant, a stay at the Six Senses Destination Spa on Naka Yai island, Phuket, is nothing short of life-changing. Surrounded by jungle and white beaches, the resort island is both a luxurious cocoon and natural springboard for holistic wellness programmes. After six days, Sharon Marshall leaves with her seventh sense firmly intact.

When I mentioned to a friend that I felt the gods of renewal were making a mid-life entrance in my life, I had little inkling just how prophetic the statement would be as I struck the entrance gong of one of the finest spas in the world to make a wish. Set amidst a jungle on a tranquil island shaped like the Buddhist sea serpent after which it was named, Naka Yai oozes greenery, harmony and rejuvenation from every laidback pore of its plus 80 000 square metres. As do the staff, who, akin to the sea serpent’s fabled ability to bridge the world of man and gods, mindfully tend gardens, drive autos to and from the spa and subtly attend to every click of the finger or phone.
Just a short boat trip from the mainland, the Six Senses eco-friendly island resort opened the doors of its earthy, sophisticated 61 pool villas, decorated in neutrals and vivid greens to offset the turquoise sea, to the world in November last year. Elegant rather than garishly luxurious, each minimalistic villa has its own sparkling pool, an outdoor bathroom with bath, steam and rain shower and, for the lucky like us, a view of the serenely lapping sea from the vast bedroom window.
Kicked off with a preliminary counselling session with a resident naturopath, whose intuition was so clear and tangible I found myself unburdening nagging stresses and strains within minutes of arrival, our six-day sojourn was well-aspected from the start. Within an hour, our massage programmes – two a day from a wide selection of Thai, Indian, Indonesian and Chinese – had been plotted. The rest was up to us!
Dazzled by the sheer tranquillity, we joked, while meandering down the stone path towards the Ton-Sai beach restaurant, that we could probably walk on water without any treatments. We were yet to discover that specially treated crystal water was just one of many elixirs on offer to complement fresh fishetarian cuisine, detoxifying smoothies and a spread of vegetable, fruits and salads light enough to ensure floating, but sumptuous enough to fill. Behold the first afternoon in tropical paradise: a gentle jetlagged nap, followed by an 80-minute Himalayan Hot Stone massage for me and a full detoxifying massage for him.
Housed in a feng shui-designed quadrangle divided into Thai, Indonesian, Chinese and Indian sections, the massage rooms, run by adept Thai masseurs who gauge strength according to your request, are tastefully nestled amidst gangly bamboo, mulberry bushes and lotus-filled ponds, with a zen-like tea garden at the centre to rehydrate the tissues post-massage.
By supper, where we forego the organic wine with some restraint, we are relaxed and spoilt for choices with starters ranging from papaya and coriander cous cous to sashimi rolls and hot Thai soup.

THE SEVENTH SENSE
Breakfast, we discover not too early the next morning, is just as sumptuous: muesli, sushi, fruit and omelettes vie for selection with miso soup; good sustenance for a Qi Gong class, a Chinese martial art, which leaves us feeling flexible and ready for a cycle of massages, starting with a traditional Pra Kob Thai for me. A combination of Royal Thai massage and a Thai herbal compress, it uses acupressure to ease muscular aches and pains while the heated facial compress improves the flow of energy. My sinuses feel much clearer afterwards! All the better to swim with, which, this time, is in the sea, complete with palm-lined beach, of course.
Afternoon, after beetroot carpaccio at the raw cuisine restaurant at the Point, presents a turning point; my wellness coach, equipped with a discerning 12-point wheel covering the key aspects of our lives, dissects areas where performance can be improved. Incorporating psychological, spiritual and intellectual to social, physical and emotional, wellness is perceived to be the seventh, all-encompassing sense and I leave with a mini task to listen to my inner voice for the duration of my stay. While my partner is mountain biking and kayaking, I dip into the copy of Kalil Gibran’s The Prophet on the bedside table for divine inspiration. The idea is to get a healthy balance of activities, and though the areas of preference differ from person to person, meditation is the focal point. In the evening, we do nadabrahma, a meditation which aims to clear blockages in the body via gentle humming, a sound vibration which simultaneously opens the heart centre to giving and receiving. The next morning’s session, a variant of kundalini meditation, is less metaphysical, but, through dancing loosely with eyes closed, helps to release tensions and inhibitions and allow the subconscious mind to open up to wisdom from a higher source.

NEW WORLDS
By Day Three, we’re starting to follow a routine and our city-clogged senses are starting to open to the smells, tastes and textures of the beauty surrounding us. Our bodies and minds start to relax and we begin feeling like we want to feel, both within and without. Fatigue is dissipating, and between massages, we relish the opportunity to learn ancient practices to aid our daily lives. Two massage classes, led by a diminutive Thai masseur, open up a new world: Chi Nei Tsang, in which we are shown how to locate and treat the Qi point in each other to oust negative emotions stored in the body, and Rue-si Dat Ton, in which we try to learn impossible techniques of stretching to counter computer, and other work-related, pains. This, combined with a comprehensive iridology consultation, which pinpoints a weakness in my lymph glands, a need for vitamin B, more exercise and three-hourly meals, gives me plenty to work on while I contemplate the meanderings of my soul during a holistic massage with free-flowing oil. Early morning yoga and Mat Pilates basics on day four ground the Lomi Lomi, a Hawaiian massage, which is performed by a fresh-faced masseur with powerful loving hands who synchronises my breathing to the sound of Hula dance music. While my partner receives Thai boxing tips and does core exercises, I slip off to a Reiki and Vibrational Alchemy lecture by a visiting therapist. It’s also Earth Hour, we discover that evening as the lights are switched off in support of the planet; more fitting a place to toast with organic wine and candlelit seafood barbecue than this holistic Shangri-La we cannot imagine.

LOTUS PETALS
By Day Five, mind, body and soul are working harmoniously and I am quite convinced I could make the leafy villa my metamorphic cocoon forever. Small surprise that when I walk out of my final wellness counselling session I have committed to a series of exercises, both practical and metaphysical, to enhance my life. That my soul, during the session, blurted that it would need to come up with a book plan by December, I have Gibran to thank for. My final massage, a Wat-su, in which the masseur guides me, butterfly-like, in a pool of tepid water to simulate movements in the womb, brings me full circle. Winged, I leave for the real world, my soul unfolding like Gibran’s countless lotus petals. After all, I have made a promise to the universe and my e,mail reminders will ping me into action at least once a week.

(BOX 1)
ALTERNATIVE THERAPY
Ramona Galardi has been changing lives for 15 years ever since she happened upon Reiki, an ancient Japanese form of energy renewal, which she informs us is with you forever once you are attuned to it, even if you don’t use it. Radiating vitality, Galardi combines the energies of Reiki, the vibration of crystals and colour and the vibration of sound using Tibetan bowls and chanting to form her healing modality called Vibrational Alchemy. Her first visit to the spa as a visiting consultant, Galardi is one of several alternative healers who offer a deeper healing component to the full massage agenda. I came away feeling a lot lighter, more centred and with a pair of meditative calligraphy cards, which she pens when not making jewellery. Her free-flowing meditation sessions underline her belief in creating your own reality and keeping universal energy flowing.

(BOX 2)
ECO-FRIENDLY COCOON
Designed to aid guests through tough life transitions and provide a lasting blueprint for wellness, Naka Yai is committed to an eco-friendly social responsibility programme, in accordance with Green Globe’s international benchmarks for environmentally-friendly resort spas, which aims to make the resort garden 100 percent able to provide meals. Locally caught fish is used as much as possible and endangered species avoided in order to help sustain the local communities and the planet. Says communications manager Anja Graube whose daily cleansing staple is the exquisite locally grown dragon fruit, “We use Tasmanian salmon, the safest and best quality in the world because it is free of all antibiotics and genetic modification and never the endangered red snapper which is common in the Andaman Sea.”

(BOX 3)
TREATMENTS
Managed and overseen by Kelly Mitchell, who personalizes individual programmes according to her wheel of wellness, the team of professional masseurs provide clients with a choice of over 20 massages from Thailand, Indonesia, India and China. Pre-planned life passages for specific needs range from a three-day “Recharge and Energize” to a 10-day “Mother-to-be” and 21-day “Body Confidence”. Mitchell, a great believer in synchronicity and the healing effect of water, combines energies with naturopath Sally Twitchen, who provides iridology readings and nutritional consultations, and lives by the Hippocratic oath, “Let your food be your medicine and your medicine be your food.” In addition, a hair and nail spa offers a wide range of specialised vanity treatments and a fully-kitted gym keeps the body in shape.

(SIDEBAR)
NEED TO KNOW:
WHEN TO GO: November to March, when temperatures are in the mid-70s with little precipitation, is the best time to visit. Though temperatures rise to the upper 80s and lower 90s in April and May, it is still a good time for tourists, but September and October should be avoided because of the hot, wet monsoons.
GETTING THERE: Guests are escorted from Phuket International airport in a limousine which takes 30 minutes to reach Ao Por Grand Marina. From here a resort speedboat takes five minutes to whisk to Naka Yai island.
COST AND CONTACTS: Pool villa accommodation for two including breakfast and two fishetarian spa cuisine meals a day, an individual wellness consultation, two spa treatments per person per day, a choice of wellness activities, starts at THB 75 000 (excl service charge and taxes; valid until 31 Oct 2009) for three nights. The Retreat on the Hill, a self-contained accommodation with kitchen, huge pool and individual spa and wellness facilities starts at THB 300 000 (service charge and taxes incl) for I bedroom per night, THB 377 000 (service charge and taxes incl) for 3 bedrooms per night while The Enclave, a cluster of six hill pool villas with outdoor conference/dining facilities is available on request. Go to http://www.sixsenses.com/Six-Senses-Destination-Spa-Phuket/ or contact reservations-naka@sixsenses.com for more details. Specialised treatments, cooking classes and boat trips to other islands cost extra.

-SEVENTH HEAVEN

Tranquillity at its most elegant, a stay at the Six Senses Destination Spa on Naka Yai island, Phuket, is nothing short of life-changing. Surrounded by jungle and white beaches, the resort island is both a luxurious cocoon and natural springboard for holistic wellness programmes. After six days, Sharon Marshall leaves with her seventh sense firmly intact.

When I mentioned to a friend that I felt the gods of renewal were making a mid-life entrance in my life, I had little inkling just how prophetic the statement would be as I struck the entrance gong of one of the finest spas in the world to make a wish. Set amidst a jungle on a tranquil island shaped like the Buddhist sea serpent after which it was named, Naka Yai oozes greenery, harmony and rejuvenation from every laidback pore of its plus 80 000 square metres. As do the staff, who, akin to the sea serpent’s fabled ability to bridge the world of man and gods, mindfully tend gardens, drive autos to and from the spa and subtly attend to every click of the finger or phone.
Just a short boat trip from the mainland, the Six Senses eco-friendly island resort opened the doors of its earthy, sophisticated 61 pool villas, decorated in neutrals and vivid greens to offset the turquoise sea, to the world in November last year. Elegant rather than garishly luxurious, each minimalistic villa has its own sparkling pool, an outdoor bathroom with bath, steam and rain shower and, for the lucky like us, a view of the serenely lapping sea from the vast bedroom window.
Kicked off with a preliminary counselling session with a resident naturopath, whose intuition was so clear and tangible I found myself unburdening nagging stresses and strains within minutes of arrival, our six-day sojourn was well-aspected from the start. Within an hour, our massage programmes – two a day from a wide selection of Thai, Indian, Indonesian and Chinese – had been plotted. The rest was up to us!
Dazzled by the sheer tranquillity, we joked, while meandering down the stone path towards the Ton-Sai beach restaurant, that we could probably walk on water without any treatments. We were yet to discover that specially treated crystal water was just one of many elixirs on offer to complement fresh fishetarian cuisine, detoxifying smoothies and a spread of vegetable, fruits and salads light enough to ensure floating, but sumptuous enough to fill. Behold the first afternoon in tropical paradise: a gentle jetlagged nap, followed by an 80-minute Himalayan Hot Stone massage for me and a full detoxifying massage for him.
Housed in a feng shui-designed quadrangle divided into Thai, Indonesian, Chinese and Indian sections, the massage rooms, run by adept Thai masseurs who gauge strength according to your request, are tastefully nestled amidst gangly bamboo, mulberry bushes and lotus-filled ponds, with a zen-like tea garden at the centre to rehydrate the tissues post-massage.
By supper, where we forego the organic wine with some restraint, we are relaxed and spoilt for choices with starters ranging from papaya and coriander cous cous to sashimi rolls and hot Thai soup.

THE SEVENTH SENSE
Breakfast, we discover not too early the next morning, is just as sumptuous: muesli, sushi, fruit and omelettes vie for selection with miso soup; good sustenance for a Qi Gong class, a Chinese martial art, which leaves us feeling flexible and ready for a cycle of massages, starting with a traditional Pra Kob Thai for me. A combination of Royal Thai massage and a Thai herbal compress, it uses acupressure to ease muscular aches and pains while the heated facial compress improves the flow of energy. My sinuses feel much clearer afterwards! All the better to swim with, which, this time, is in the sea, complete with palm-lined beach, of course.
Afternoon, after beetroot carpaccio at the raw cuisine restaurant at the Point, presents a turning point; my wellness coach, equipped with a discerning 12-point wheel covering the key aspects of our lives, dissects areas where performance can be improved. Incorporating psychological, spiritual and intellectual to social, physical and emotional, wellness is perceived to be the seventh, all-encompassing sense and I leave with a mini task to listen to my inner voice for the duration of my stay. While my partner is mountain biking and kayaking, I dip into the copy of Kalil Gibran’s The Prophet on the bedside table for divine inspiration. The idea is to get a healthy balance of activities, and though the areas of preference differ from person to person, meditation is the focal point. In the evening, we do nadabrahma, a meditation which aims to clear blockages in the body via gentle humming, a sound vibration which simultaneously opens the heart centre to giving and receiving. The next morning’s session, a variant of kundalini meditation, is less metaphysical, but, through dancing loosely with eyes closed, helps to release tensions and inhibitions and allow the subconscious mind to open up to wisdom from a higher source.

NEW WORLDS
By Day Three, we’re starting to follow a routine and our city-clogged senses are starting to open to the smells, tastes and textures of the beauty surrounding us. Our bodies and minds start to relax and we begin feeling like we want to feel, both within and without. Fatigue is dissipating, and between massages, we relish the opportunity to learn ancient practices to aid our daily lives. Two massage classes, led by a diminutive Thai masseur, open up a new world: Chi Nei Tsang, in which we are shown how to locate and treat the Qi point in each other to oust negative emotions stored in the body, and Rue-si Dat Ton, in which we try to learn impossible techniques of stretching to counter computer, and other work-related, pains. This, combined with a comprehensive iridology consultation, which pinpoints a weakness in my lymph glands, a need for vitamin B, more exercise and three-hourly meals, gives me plenty to work on while I contemplate the meanderings of my soul during a holistic massage with free-flowing oil. Early morning yoga and Mat Pilates basics on day four ground the Lomi Lomi, a Hawaiian massage, which is performed by a fresh-faced masseur with powerful loving hands who synchronises my breathing to the sound of Hula dance music. While my partner receives Thai boxing tips and does core exercises, I slip off to a Reiki and Vibrational Alchemy lecture by a visiting therapist. It’s also Earth Hour, we discover that evening as the lights are switched off in support of the planet; more fitting a place to toast with organic wine and candlelit seafood barbecue than this holistic Shangri-La we cannot imagine.

LOTUS PETALS
By Day Five, mind, body and soul are working harmoniously and I am quite convinced I could make the leafy villa my metamorphic cocoon forever. Small surprise that when I walk out of my final wellness counselling session I have committed to a series of exercises, both practical and metaphysical, to enhance my life. That my soul, during the session, blurted that it would need to come up with a book plan by December, I have Gibran to thank for. My final massage, a Wat-su, in which the masseur guides me, butterfly-like, in a pool of tepid water to simulate movements in the womb, brings me full circle. Winged, I leave for the real world, my soul unfolding like Gibran’s countless lotus petals. After all, I have made a promise to the universe and my e,mail reminders will ping me into action at least once a week.

(BOX 1)
ALTERNATIVE THERAPY
Ramona Galardi has been changing lives for 15 years ever since she happened upon Reiki, an ancient Japanese form of energy renewal, which she informs us is with you forever once you are attuned to it, even if you don’t use it. Radiating vitality, Galardi combines the energies of Reiki, the vibration of crystals and colour and the vibration of sound using Tibetan bowls and chanting to form her healing modality called Vibrational Alchemy. Her first visit to the spa as a visiting consultant, Galardi is one of several alternative healers who offer a deeper healing component to the full massage agenda. I came away feeling a lot lighter, more centred and with a pair of meditative calligraphy cards, which she pens when not making jewellery. Her free-flowing meditation sessions underline her belief in creating your own reality and keeping universal energy flowing.

(BOX 2)
ECO-FRIENDLY COCOON
Designed to aid guests through tough life transitions and provide a lasting blueprint for wellness, Naka Yai is committed to an eco-friendly social responsibility programme, in accordance with Green Globe’s international benchmarks for environmentally-friendly resort spas, which aims to make the resort garden 100 percent able to provide meals. Locally caught fish is used as much as possible and endangered species avoided in order to help sustain the local communities and the planet. Says communications manager Anja Graube whose daily cleansing staple is the exquisite locally grown dragon fruit, “We use Tasmanian salmon, the safest and best quality in the world because it is free of all antibiotics and genetic modification and never the endangered red snapper which is common in the Andaman Sea.”

(BOX 3)
TREATMENTS
Managed and overseen by Kelly Mitchell, who personalizes individual programmes according to her wheel of wellness, the team of professional masseurs provide clients with a choice of over 20 massages from Thailand, Indonesia, India and China. Pre-planned life passages for specific needs range from a three-day “Recharge and Energize” to a 10-day “Mother-to-be” and 21-day “Body Confidence”. Mitchell, a great believer in synchronicity and the healing effect of water, combines energies with naturopath Sally Twitchen, who provides iridology readings and nutritional consultations, and lives by the Hippocratic oath, “Let your food be your medicine and your medicine be your food.” In addition, a hair and nail spa offers a wide range of specialised vanity treatments and a fully-kitted gym keeps the body in shape.

(SIDEBAR)
NEED TO KNOW:
WHEN TO GO: November to March, when temperatures are in the mid-70s with little precipitation, is the best time to visit. Though temperatures rise to the upper 80s and lower 90s in April and May, it is still a good time for tourists, but September and October should be avoided because of the hot, wet monsoons.
GETTING THERE: Guests are escorted from Phuket International airport in a limousine which takes 30 minutes to reach Ao Por Grand Marina. From here a resort speedboat takes five minutes to whisk to Naka Yai island.
COST AND CONTACTS: Pool villa accommodation for two including breakfast and two fishetarian spa cuisine meals a day, an individual wellness consultation, two spa treatments per person per day, a choice of wellness activities, starts at THB 75 000 (excl service charge and taxes; valid until 31 Oct 2009) for three nights. The Retreat on the Hill, a self-contained accommodation with kitchen, huge pool and individual spa and wellness facilities starts at THB 300 000 (service charge and taxes incl) for I bedroom per night, THB 377 000 (service charge and taxes incl) for 3 bedrooms per night while The Enclave, a cluster of six hill pool villas with outdoor conference/dining facilities is available on request. Go to http://www.sixsenses.com/Six-Senses-Destination-Spa-Phuket/ or contact reservations-naka@sixsenses.com for more details. Specialised treatments, cooking classes and boat trips to other islands cost extra.

(Published in Aquarius, Dubai, June 2009, copyright held by author)

 

How to prevent computer pains

While our laptops have almost become an extension of our personalities – a virtual office and easy window on any aspect of the world we choose – plugging in 18/7 can adversely affect our physical health. Here’s how to recognise negative habits and know when to switch off.

REPETITION BREEDS INFLAMMATION
Repeating the same motion (typing on the keyboard, moving the wrist from one side to the other when using the mouse) can lead to serious inflammation of muscles and joints. Both Repetitive Stress Injury and Carpal Tunnel Syndrome tend to affect over 30-year-olds, and occur when too much pressure is placed on a joint, causing pain and swelling in the tendons, muscles and bursa.
SOLUTION: Make sure your wrists slightly lower than your elbows, position your knees so that they are slightly higher than your hips and keep your feet flat on the floor (or on a stool or platform). Take regular breaks (you could set your PC alarm to remind you) – at least a five-minute stroll every hour and stretch occasionally. Make small changes like walking up to your colleague to talk rather than e.mailing or electronically chatting to him/her. Get into a simple exercise routine, as too much or the wrong kind, can worsen the condition: hold a book in each hand and raise your arms in an arc over your head 10 times an hour. Consider getting a splint to hold to decrease pain, swelling and stiffness both during the day and at night.

PAIN IN THE NECK?
Computer neck, shooting pains caused by long hours at the computer and poor posture is not an isolated phenomenon, says Paul Linden, author of Comfort at Your Computer: Body Awareness Training for Pain-Free Computer Use (North Atlantic Books). “It has to do with how you use your arms, spinal column, pelvis and legs.”
SOLUTION: Reorganize your workspace, get an ergonomic chair, and adjust your workstation to your body, not the other way round, says Kermit Pattison, a journalist for Experience Life. Set your chair at a height that allows your feet to rest comfortably on the floor, with knees slightly lower than hips. Your back should be straight, thighs should be parallel to the floor or sloping down very slightly. Both your keyboard and mouse should be at a height that allows your forearms to be level with the floor and your screen should rest directly in front of you at, or just below, eye level, to avoid craning, which triggers posture dysfunctions and chronic muscle tension in the back and neck.

TAKE THE BLINKERS OFF
Our eyes are not designed to concentrate on something at such a short distance and perform best when looking at something six metres away. Staring at a computer means we blink a lot less than usual, our eyes get less lubrication than they need, and eyestrain maladies ranging from blurred vision and headaches to poor refocusing and double vision result.
SOLUTION: Start the day with simple eye exercises and make a conscious effort to blink periodically. Try to place your PC in front of an open space (not a window, as this could cause a glare) as far away from your eyes as is comfortably possible and follow the 20/20 rule (see computer mini-workout). Buy an anti-glare screen, clean dust regularly and adjust screen brightness so that character illumination is 10 times brighter than the background, and room illumination three times brighter than the screen background, says optometrist Dr Marc Grossman, who recommends the following exercise. Hold your thumb 15 centimetres from your nose, and focus on your thumb. Take one deep breath and exhale slowly; then focus on an object about 25 centimetres away; take another deep breath and exhale slowly. Repeat 15 times.
Treat your eyes to an occasional drop of rose water, or get a solution containing polyvinol alcohol or methylcellulose.

FOLLOW FLIGHT INSTRUCTIONS
Sitting at your PC for hours is not unlike taking long flights and may cause blood clots to form in your legs and move to your lungs like Deep Vein Thrombosis (DVT), say New Zealand researchers who suggested coining the condition eThrombosis. Though not common, the condition was first observed in 2003 when a 32-year-old man lost consciousness through a pulmonary embolism after sitting at his computer regularly for 12 hours at a time without getting up.
SOLUTION: Periodically rotate the ankles and wiggle the toes while sitting at your computer. If you feel soreness or tightness in your legs, do light exercise to get the blood flowing. “I would advise everybody to think about exercising every 15 minutes, even if it’s just pushing up to tip toes to work the calf muscles, because this can make all the difference. Drinking lots of water is also important,” says exercise scientist Steve Hunter, who researched DVT at London’s South Bank University in 2006.

CUT OUT LAZY HABITS
Sitting at a desk for six hours every day doubles the chances of becoming overweight and weakens muscle tone, which decreases with age anyway.
SOLUTION: In your chair, regularly stretch your arms and legs as if you were trying to grasp something just beyond your reach. Contract, hold and release abdominal and gluteus muscle groups repeatedly to maintain muscle tone. Once an hour or so, get up from your chair and do a full body stretch. Try to go to gym often, turn household chores into opportunities for exercise: take the dog for a walk, walk up the stairs instead of taking the lift, walk instead of driving for short distances. If you can’t manage a lunch hour break, eat six small meals every day, and get up to eat them – besides aiding your digestion, this will cut chances of contaminating your PC. From a mental point of view, read the newspaper, do calculations in your head and exercise your imagination instead of surfing the web for answers.

BREATHE EASY
Another offshoot of prolonged computer concentration is what Dinah Morrison, author of Hyperventilation Syndrome/Breathing Disorders (Tandem Press), calls occupational overuse syndrome. “Most people become so engrossed in what they are doing they lose perspective of all time, and worst of all their bodies. Intense or long concentration spans can cause adrenalin to pump, muscles to tense and breath holding,” says Morrison, who maintains most computer-inflicted muscoskeletal damage is exacerbated by poor breathing and/or hyperventilation.
SOLUTION: Whenever you can (every five minutes is preferable), says Morrison, stop, breathe out, drop your shoulders down, but not to a slouch. “Breathe in through your nose as you expand your waist; breathe out through your nose, drop your shoulders, relax the jaw and shake or rattle your hands.” This stops you breathing too quickly, which burns up energy unnecessarily. After hours, meditation, prayer, deep breathing exercises and relaxation tapes all help to relax the mind and body and eliminate back ache, stiff necks, tight jaw and achy hands.

SWITCH TO SLEEP MODE
A study at the University of Maryland Medical Centre shows that too many hours at the computer can cause insomnia. Apart from interfering with the biological sleep clock, exposure to certain light rays from the computer screen interferes with the body’s production of melatonin, which is necessary for a good night’s sleep, says American sleep specialist Michael Breus.
SOLUTION: Stop working at least two hours before going to sleep. Rather wake up early and finish the assignment you are trying to finish and don’t play computer games as they over-stimulate the brain. If you have to keep your computer in the bedroom, make sure it is switched off, advises Breus.

MINI COMPUTER WORKOUT
Before work: Half hour yoga, meditation or jog.
Start your day: Eye exercises, set alarm to ping every hour, check your workstation and chair are correctly positioned.
Throughout the day: Check and adjust breathing rate, stare into the distance, blink often, drink lots of water.
Every 15 minutes: Do calf, ankle exercises.
Every 20 minutes: Look 20 feet away for 20 seconds; replace an e.mail or SMS with a stroll and conversation.
Every hour: Do repetition exercises, full body stretch, take a five-minute stroll.
After work: Gym or exercise routine, pack your laptop in a backpack that divides the weight evenly between the shoulders.
Two hours before bed: Switch off your PC.
Once a month: Go for a head, neck and shoulder massage.

Published in Aquarius, Dubai, 2008.

 

20 ways to sleep better

Tired of being sleep-deprived? Simply improving daytime and eating habits, creating a peaceful haven and developing a bedtime routine will set you on the path to consistently good sleep – and good health.

 

 

Size does count. Whether you have a sleeping partner or not, you should have enough room to stretch out and turn over comfortably, especially if you’re a restless sleeper. If you find yourself arguing over space, consider getting a bigger bed. If one partner is more restless than the other, push two twin mattresses together to create better boundaries.

The bottom line. Back cramps, neck pains and head aches are often the result of poor support. “You may want to experiment with different levels of mattress firmness and pillows that provide more support. If your mattress is too hard, you can add a foam topper for additional softness,” says sleep expert Joanna Saisan (www.helpguide.org). Ensure your bed linen is soft and that duvets don’t make you too hot or too cold. While cotton sheets provide aeration in summer, flannel sheets are the best choice for winter.

Declutter. The most intimate room in the house, the appearance of your bedroom is essential to your sense of wellbeing. More than any other room, it should be as neat and clutter-free as possible. Always have a wastepaper basket at hand, keep a chair for clothes and items you need quick access to and always tidy up before you go to bed and leave for work in the morning.

Dress for the occasion. Wear loose-fitting pyjamas, preferably in a lightweight fabric like cotton or linen.

Break the sound barrier. If you can’t get rid of loud traffic, barking dogs or blaring televisions, get earplugs, or use a fan, white noise machine or recordings of natural sounds to block out noise pollution. Discussing the issue diplomatically with noisy neighbours can go a long way to reducing unnecessary stress.

Enhance the environment. Paint the walls a soothing or spiritual colour like lilac, blue or green. Use shades of loving pink to add passion, says colour consultant Tiziana Giradini

See the light. While a ray of light can spring you into action in the morning, too much too early can activate your body clock before it is ready to wake up. Get an eye mask or heavy or dark curtains or blinds to block out extraneous light.

Feel the heat. Control the room temperature. An air conditioner setting that is too cold can be as detrimental to your wellbeing as one that is not cool enough. Use a fan to keep air moving and ensure any open windows or doors don’t cause unnecessary drafts.

Unlock your locks. While it is an old wive’s tale that wet hair will make your blind or give you a smelly nose, there are perfectly good haircare reasons for drying your hair before bedtime. In its wet state, hair is at its most fragile and breakable, and could also lead to developing a cold if you have an air conditioner or open window.

Feed your soul. Don’t take work or chore lists to bed. If your computer must be in your bedroom, make sure it is turned off. “If you associate your bed with events like work or errands, it will only make it harder to wind down at night. Use your bed only for sleep and sex,” says Saisan. While relaxing books on the bedside table are an optional extra, a television is a no-no. Get into relaxation techniques or listen to meditation tapes.

Put the pets out. While many animal lovers can’t imagine sleeping without their source of unconditional love, it is unhygienic to risk sharing the bed with ticks, fleas and other unsavouries that thrive on animal fur. If you feel they must be in the bedroom, try to make them a powdered pet bed on the floor.

Banish bugs. Rather than mosquito nets, which get tatty and can be claustrophobic, get an electronic or plug-in mosquito repellant, burn mosquito coils or buy a diffuser.

Soothe away stress. Have a warm bath with a relaxing essential oil before you get into bed, place several drops of lavender oil onto your pillow or burn a lavender-scented candle before you head to the Land of Nod.

Get into a routine. Try to go to bed at the same time every day and set your alarm for the same time. Ideally, adults should get seven to eight hours’ sleep, says Dr K Jayarajan, chief medical officer for the Bangalore Ayurvedagram Heritage Wellness Centre. Though napping during the day can make it more difficult to sleep, sometimes a power nap is beneficial. Make sure it is in the early afternoon, for no longer than 30 minutes and that you don’t go into the third deep level of sleep, he adds.

Exercise. “Regular exercise, aside from many other wonderful health benefits, usually makes it easier to fall asleep and sleep better,” says Saisan. As little as 20 to 30 minutes a day is all you need, and morning or early afternoon are best.

Keep a dream journal. A powerful tool for solving problems, dreams can be tapped into by preparing your mind before you go to sleep, says Rod Suskin, author of Soul Life (Double Storey, 2008). Before you go to sleep, ask for guidance about anything that’s worrying you, and keep a notebook beside your bed. “Say to yourself, ‘I will remember my dreams and write them here in the morning,” adds Suskin.

Cut out stimulants. Contrary to the traditional English habit of having a nightcap, alcohol can hamper sleep quality and should be avoided the last few hours before bed. In the same vein, caffeine can cause sleep problems 10 to 12 hours after drinking it, says Saisan. Because nicotine is a stimulant, smoking, too, can disrupt sleep and lead to snoring and shortness of breath.

Watch your diet. Eat a light supper at least two hours before going to sleep. If you must have a pre-sleep snack, have one which contains sleep-inducing tryptophan, like warm milk, banana or chamomile tea.

Give off good vibes. While avoiding arguments before bed is not always possible, try at least to agree to discuss the worrying matter in the morning, especially if the argument is with your sleeping partner. Worry and anxiety can wake you up feeling unrested and sleep-deprived for days at a time.

Seize the day. As important as a night-time routine, waking up with a spiritual reading and approaching your ablutions mindfully is the very least you should do to ensure you function at peak awareness, says Suskin. “In the ten minutes before you start, wash your hands and face and brush your teeth; we approach the Divine only after we have cleansed ourselves.”

 

(Published in Aquarius, Dubai. Copyright owned by the writer.)