16th July

Completed morning program.
Observed Ekadasi fast.
An extract from Yahoo news on a vital issue is given below for perusal :

"Vitamin B12 is essential for nerve function, red blood cell production, fat and protein metabolism, healthy hair, skin, eyes and liver. The body does not make vitamin B12; hence one’s daily requirement has to come from either supplements or animal based foods and a small amount through dairy products. Vitamin B12 deficiencies could be either due to not consuming enough of them through your diet or due to an absorption or other digestive problems. If you have a chronic B12 deficiency, your body can’t make the required amount of red blood cells that it needs and this can lead to anemia. The deficiency is also common as you age.

If you are constantly feeling tired or lethargic, have heart palpitations, nerve problems and increased memory loss, it is  a good idea to check with your physician for testing Vitamin B12 levels.

Some Food Sources Of Vitamin B12 Are:

Fish and shellfish.

Meats.

Eggs.

Fortified cereals,soy and grains.

Dairy products.

Reasons For The Deficiency.

Vitamin B12 deficiencies could be due to various reasons such as:

Taking acid blocking/reducing medicines.

Atropic gastritis.Pernicious anemia.

Some auto-immune disorders like Lupus,Celiac disease or Graves’s disease.

Vegan Diet without any Vitamin B12 supplementation.

Symptoms Of Deficiency.

Memory loss.

Muscle weakness or cramps.

Lethargy and constant tiredness.

Racing heart.

Pale skin and dull and lifeless hair.

Loss of appetite.

Depression.

Nerve related problems.

Weight loss.

Pernicious anemia.

Some auto-immune disorders like Lupus,Celiac disease or Graves’s disease.

Vegan Diet without any Vitamin B12 supplementation.

Symptoms Of Deficiency.

Memory loss.

Muscle weakness or cramps.

Lethargy and constant tiredness.

Racing heart.

Pale skin and dull and lifeless hair.

Loss of appetite.

Depression.

Nerve related problems.

Weight loss.Pernicious anemia.

Some auto-immune disorders like Lupus,Celiac disease or Graves’s disease.

Vegan Diet without any Vitamin B12 supplementation.

Symptoms Of Deficiency.

Memory loss.

Muscle weakness or cramps.

Lethargy and constant tiredness.

Racing heart.

Pale skin and dull and lifeless hair.

Loss of appetite.

Depression.

Nerve related problems.

Weight loss.

Tingling or numbness.

Abdominal bloating and gas.

Treatment.

Vitamin B12 is a water soluble vitamin; hence the body does not store it and the same passes out through urine. The human body cannot synthesize Vitamin B12, and hence external sources are needed. Injections, nasal sprays or sub-lingual tablets are the best ways to increase levels. If you suffer from pernicious anemia or have absorption issues, then most likely you will need large doses via injections or supplements, for life. Nip it in the bud as long term deficiency can lead to permanent nerve damage.

Since most B12 largely come from animal products, vegans are at risk for B12 deficiency. If you are a  vegan or a strict vegetarian, then it is advisable that you either use supplements or consume Vitamin B12 fortified foods.

Sometimes B12 deficiency is caused by conditions other than diet. If your body can’t absorb B12 properly, you will surely need a doctor’s help to increase your B12 levels.

How Much Should You Take?

The recommended dietary allowance (RDA) includes the vitamin B12 you get from both food and any supplements you take. Vitamin B12 is fairly safe and no tolerable upper levels are defined. But, it is always best that your doctor prescribes the dosage based on your body’s requirement. 

The RDA in micrograms (mcg) for people who are 14 years and above is 2.4 mcg/day, for pregnant women 2.6 mcg/day and breastfeeding women require 2.8 mcg/day.

A recent study showed that vitamin B12 used along with folic acid and vitamin B6 reduces the risk for age-related macular degeneration in women with heart diseases.

Side Effects And Risks.

Vitamin B12 taken at normal doses rarely has side effects unless one is allergic to it which too is not so common. High doses may cause acne. In any case, consult your doctor before popping the pill. B12 may be your path to being healthy and positive."Extract from Yahoo news, dated 16th July,2016
Quotable Quotes :"To be conscious that you are ignorant of the facts is a great step to knowledge." Benjamin Disraeli

Retired to sleep at about 11 pm.

15th July

Completed morning prpgram.
In the Supreme court from about 2.45 to 4 pm.
Quotable Quotes :"What we anticipate seldom occurs: but what we least expect generally happens" Benjamin Disraeli
Retired to sleep at about 11 pm.
"

14th July

Completed morning program.
In the Supreme court from about 2.30 to 3.30 pm. It rained throughout the day intermittently. Could not go out for routine walks and confined to in-house exercises, pranayam. Visited CSOI library.
Quotable Quotes :"Action may not always bring happiness; but there is no happiness without action." Benjamin Disraeli
Retired to sleep at about 11 pm.

13th July

Completed morning program. Visited Safdarjung hospital, the Supreme court and CSOI.
Quotable Quotes :"Never complain and never explain." Benjamin Disraeli
Retired to sleep to sleep about 11 pm.

12th July

Completed morning program.
Due to heavy downpour could not go for routine walk in the morning. In the IIPA and the Supreme court  for about an hour at each place..
Quotable Quotes :"Youth is a blunder; Manhood a struggle, Old Age a regret." Benjamin Disraeli
Retired to sleep at about 10.45 pm.

11th July

Completed morning program.
A day during overseas holidays for about a month in June had more or less a set-routine. Got up much before 4.45 am when the sun rose, followed by Pranayam, Asans and exercises. At 8.30 did not miss discourse by Gurumaa in Astha channel for about half an hour. A long walk for over an hour was next. It usually ended in a Starbucks joint at South-fields for a cup of coffee with a pack of nuts where i also went through the the daily Telegraph, bought at Sainsbury on way. Reached back home  by 11/11.30 am. Sometime accompanied Venita for shopping thereafter. Walk was repeated after 6 pm too unless there was some other program. In the evening generally visited Costa coffee restaurant again at South-fields, but  preferred to take  a cup of Twining 's Everyday tea. Avoided coffee in the evening as it disturbed my sleep in the night. The sun set at about 9.20 pm. Slept at about 11 pm. Lot of chatting took place with children during dinners with jokes and anecdotes under-toning a moral in each. I hosted a family dinner at a restaurant on the eve of Abhishree's 14th  birthday on 14th June.  Visited Wimbledon to watch quarterfinal matches among  Andy Murray, Roger Federer and others. A retired assistant Chief Constable of Hampshire police force, an English man, a friend for over 35 years, had lunch on a Saturday with us, He wrote me next day :
"Happy Visit

Dear DNS & Venita

It was wonderful to see you both again after so long a gap and to catch up on news and views over a delicious lunch.

I have told wayward Janet, who sends her warm regards,that it was much more interesting than a semi-Final. I look forward to treating her to a cup of Darjeeling Muscatel,a gracious gift that I know we shall enjoy.

 It was a great pleasure to meet Amitabh again and have a chance to talk when he took me to the station – we shall try to keep in touch.

 Safe Journey home to Delhi.

Yours affectionately        Janet & Richard"

Time flew and came the day when we had to return Delhi. We had many moments which have stuck in memory and will be there for longtime to cherish till we visit in June 1917 for the next Wimbledon season.

Quotable Quotes :"Those who don't know history are destined to repeat it." Edmund Burke
Retired to sleep at about 11 pm.

10th July

9th
Completed morning program.
Left for Delhi at 8.45  pm by Jet airlines. Pilku and Amolikaa accompanied us to the  terminal 4 of the Hethow Airport.
Quotable Quotes :"When a father gives to his son, both laugh; when a son gives to his father, both cry." William Shakespeare
10th 
Arrived Delhi at about 9.15 am. Babloo/Neha/Akshat met us at the airport. Unpacked. Some jet-lag.
Retired to sleep at about 10.30 pm.

8th July

Completed morning program.
While Federer lost in Wimbledon Men's singles Semis, Murray won. Now the finals on Sunday will be between Murray and Canadian winner, Milos Raonic.
Accompanied Venita to the Center court.
Quotable Quotes :"The truth is incontrovertible. Malice may attack it, ignorance may deride it, but in the end, there it is." Winston Churchill
Retired to sleep at about 10.30 pm.

7th July

Completed morning program.
Richard Stobart, a senior police officer of Hampshire, visited and had lunch with us.
Quotable Quotes :"A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty." Winston Churchill
Retired to sleep at about 10.30 pm.

6th July

Completed morning program.
In the Quarterfinal matches Federer and Andy Murray won against their opponents and moved to semis. It looks as if they will meet in finals ultimately on Sunday the 10th July. I witnessed their game in the Wimbledon's Central court today.
Quotable Quotes :"Success consists of going from failure to failure without loss of enthusiasm." Winston Churchill
Retired to sleep at about 11 pm.