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Common Myths About Diabetes

Dr. Sudhindra Kulkarni, Diabetologist
The World Health day is celebrated on 7th of April every year. The theme this year is Beat Diabetes. The number of people being diagnosed with diabetes is on the rise and so are the myths surrounding the condition. Here, we help you break some common misbeliefs to help you manage diabetes better.Diabetes is not a serious disease.You cannot afford to take diabetes lightly. But this doesn't mean that life comes to an end once you are diagnosed with it. In fact, I suggest that you don’t wait to get diagnosed with diabetes, to take it seriously. This is especially true for people who are at high risk of developing diabetes.If you are overweight or obese, you will eventually develop Type-2 diabetes.People, who have a genetic propensity, are overweight, follow a sedentary lifestyle and are suffering from hypertension should not wait for diabetes to be diagnosed and then take control measures.People with diabetes should completely eliminate sugar, starchy foods like rice and potato from their diet.Even if you are diagnosed with diabetes, there is no need to completely eliminate anything from your diet. What you presently eat—the type and quality, your activity and stress levels and your weight will primarily determine number of calories you need, which will be the basis for your diet plan. Control and moderation are the key words.Once I begin to take medicines to control sugar, my diabetes will always be under control and I won’t have to visit the doctor.Taking medicines does not eliminate the need for regular monitoring and consulting the doctor.In fact, the need increases because the doctor will need to evaluate how your body is responding to the medicines and will accordingly alter the dosage.

All You Wanted to Know About Diabetes: A Scientific Elucidation

Dr. Tanoy Bose, Internal Medicine
It is an interesting observation that during my day to day consultation with my patients I have found every third person to be suffering from Diabetes and almost every alternate patient has got somebody in their family who is suffering from Diabetes. This extremely high prevalence of Diabetes is evident only in our country.The management of Diabetes is getting eased off over last few decades due to immense research work which is being done in the discipline of Diabetes throughout the globe. In spite of so much of development, hurdles remain profound in managing Diabetes. These hurdles are ignorance and ill –information regarding Diabetes among citizens and foremost of all are the misconceptions regarding Diabetes.I can presume that whichever Physician a patient consults, he gets quite a bit of information regarding management of Diabetes and in most of the cases it is quite unlikely that there will be any difference of opinion. The problem remains in dedication of adequate time to explain each and everything about Diabetes which is hardly given by any physician nowadays. Even I take 45 mins to examine and give adequate consultation to a Diabetic patient. All the physicians want their patient to keep on doing well without any ups and downs. But even then, be due to inadequate sharing of information from the physicians part or due to negative typecasting of the doctor fraternity by the media, it is hard to find a patient to sustain his/her treatment with a single Physician. The trust never develops and that is quite unfortunate. If one does not have adequate confidence on the qualification and credibility of the doctors’ management skills then the overall treatment gets a hard beating.The motto behind authoring this Diabetes Manual is quite simple. It is to make things very clear and lucid regarding Diabetes. The size of the manual is quite large and it is being delivered with basic information regarding Diabetes. The adverse events of Diabetic Medicines have been incorporated and also I have ensured that the Targets in management of Diabetes is also well elucidated which is a very important information. Facts and facets regarding Insulin should be very clear. Most of the people are afraid of Insulin. The two most important reasons behind this fear is first of all it is in injectable form and most of us are afraid of injections and secondly a myth is imbibed among the common people that usage of insulin is a tell-tale sign of end stage of Diabetes which is actually a big negative idea. Even it took pains to break the ice while initiating insulin to my mother who is a 12 year long diabetic and that now when her blood glucose is under control, she is disbelieving the laboratory reports.Whatever, I have immense faith in the readers of this article as I hope to incorporate correct information regarding diabetes and break the myths. It is strongly recommended that you should consult your physician and Diabetologist for proper management of Diabetes and in case of any discrepancy of information provided in this composition.FEW FACTS ABOUT DIABETES:4,09,00,000 diabetics were there in India in 2007By 2025 , 80% of World’s Diabetics will be in IndiaOne person is dying due to diabetes every 10 seconds in this world.Every 10 seconds, two new cases of Diabetes are being detected.Diabetes in the most common cause of non-traumatic lower limb amputation.Almost 1 out of 2 patients will be found suffering from Diabetes related complications at the time of Diagnosis of diabetes for the first time.WHAT IS DIABETES?Diabetes is a disease in which blood glucose levels are above normal. Most of the food we eat is broken down into glucose, or sugar, which are oxidised by our tissues to produce energy. The pancreas, an organ that lies near the stomach, secretes a hormone called insulin. Insulin pumps in glucose from our blood into the cells of our bodies. When you have diabetes, your body either doesn't make enough insulin or can't use its own insulin well as it should. This causes sugar to build up in your blood. Diabetes can cause serious health complications including heart disease, blindness, kidney failure, and lower-extremity amputations. There is no diabetes cure developed so far.HOW BLOOD SUGAR IS NORMALLY CONTROLLED IN OUR BODY?The Blood Sugar is tightly regulated between 70 to 110mg/dL in fasting state and 100 to 140mg/dL in post meal state. At any random state Blood Sugar is maintained below 180 mg/dL. This is done by the balanced action of some hormones; some of which tend to increase blood sugar while some tend to decrease.Hormones that increase blood sugar are Glucagon, steroids, Adrenaline, Somatostatin, Thyroid hormones, Growth Hormone etc. The only hormone that reduces blood sugar is the INSULIN. Whenever there is a tendency of the blood sugar to rise above the permissible level, Insulin is secreted from the pancreas and the sugar from the blood is pushed inside the cells by insulin and the balance is achieved.WHAT IS INSULIN?Insulin is a protein hormone secreted from Pancreas. It is released from pancreas in two patterns.A constant secretion of insulin takes place throughout the day irrespective of meals which ensures that blood sugar in fasting state is under limits. This continuous Insulin secretion pattern is called the BASAL insulin.On the top of this whenever there is any intake of food, Insulin senses the transient rise in blood sugar and is secreted in a pulsatile manner with each meals to bring down the post meal rise in blood sugar. This pulsatile pattern of Insulin release is called PRANDIAL Insulin.When the doctors treat patients with insulin, they always try to match the above mentioned pattern of Insulin levels in the blood which is often difficult.WHAT ARE MY RISKS FOR DEVELOPING DIABETES?Roughly it can be extrapolated from researches on Diabetic genes that,If your mother is Diabetic: You have 19% chances to develop diabetesIf your father is Diabetic: you have 14% chances to develop diabetesIf both the parents are Diabetic: You have 25% chances to develop diabetesIf your sister or brother is Diabetic: You have 75% chances of developing diabetesIf your twin is Diabetic: You have 99% chance of developing diabetes.WHAT ARE THE SYMPTOMS AND SIGNS OF DIABETES?People who think they might have diabetes must visit a physician for diagnosis. They might have SOME or NONE of the following diabetes symptomsFrequent urinationExcessive thirstUnexplained weight lossExtreme hungerSudden vision changesTingling or numbness in hands or feetFeeling very tired much of the timeVery dry skinSores that are slow to healMore infections than usual.Nausea, vomiting, or stomach pains may accompany some of these symptoms in the abrupt onset of insulin-dependent diabetes, now called type 1 diabetes.WHAT ARE THE TYPES OF DIABETES?Type 1 diabetes, which was previously called insulin-dependent diabetes mellitus (IDDM) or juvenile-onset diabetes, may account for about 5% of all diagnosed cases of diabetes. Type 2 diabetes, which was previously called non-insulin-dependent diabetes mellitus (NIDDM) or adult-onset diabetes, may account for about 90% to 95% of all diagnosed cases of diabetes. Gestational diabetes is a type of diabetes that only pregnant women get. If not treated, it can cause problems for mothers and babies. Gestational diabetes develops in 2% to 10% of all pregnancies but usually disappears when a pregnancy is over. Other specific types of diabetes (like diabetes insipidus) resulting from specific genetic syndromes, surgery, drugs, malnutrition, infections, and other illnesses may account for 1% to 5% of all diagnosed cases of diabetes.WHAT ARE THE RISK FACTORS FOR DIABETES?Risk factors for type 2 diabetes includeOlder age,Obesity,Family history of diabetes,Prior history of gestational diabetes,Impaired glucose tolerance,Physical inactivity, andRace/ethnicity. African Americans, Hispanic/Latino Americans, American Indians, and some Asian Americans and Pacific Islanders are at particularly high risk for type 2 diabetes.Any history of Polycystic Ovarian Disease in females (PCOD)History of stress Risk factors are less well defined for type 1 diabetes than for type 2 diabetes, but autoimmune, genetic, and environmental factors are involved in development of this type of diabetes.Gestational diabetes occurs more frequently in African Americans, Hispanic/Latino Americans, American Indians, and people with a family history of diabetes than in other groups. Obesity is one of the associated causes of diabetes with higher risk . Women who have had gestational diabetes have a 35% to 60% chance of developing diabetes in the next 10–20 years. Other specific types of diabetes, which may account for 1% to 5% of all diagnosed cases, result from specific genetic syndromes, surgery, drugs, malnutrition, infections, and other illnesses.WHAT ARE THE COMPLICATIONS OF DIABETES?Most of the complications of Diabetes are chronic. High blood Glucose tends to damage numerous enzymes and proteins of our body necessary for important functions and hence many organs are ultimately damaged. We called this as TARGET ORGAN DAMAGE (TOD).The important target organs are Kidneys (Both), Eyes, Heart, Brain, Nerves and Arteries.Here are a few terrifying facts regarding Diabetes related complications.Diabetes is the commonest cause of non-traumatic lower limb amputation.A diabetic may suffer heart attack without any pain (Silent Myocardial Infarction).Diabetics suffer heart attack 10 years younger than their peers.Diabetes aggravates the process of deposition of fats and lipids in arterial walls causing accelerated atherosclerosis resulting in arterial blockade. This sudden arterial blockade may occur in brain circulation causing stroke, in Heart Circulation causing heart Attack or in Peripheral arterial system causing gangrene.Diabetes affects long and thin nerves of the legs there by causing tingling and results in numb limbs.Diabetes slowly damages both the kidneys resulting in dependence on Haemodialysis and Renal Transplant.Diabetes is one of the leading causes of blindness either due to premature cataract or retinopathy.Most importantly, these complications remain completely asymptomatic in early stage and manifest only at a later stage when options of treatment are limited.Any infection, ulcer, bacterial infestation, wounds do not heal easily in diabetics not only due to excessive bacterial multiplication but also due to poor quality of tissue which had already been damaged by uncontrolled blood sugar.HOW DO I KNOW IF I HAVE ALREADY DEVELOPED ANY COMPLICATION DUE TO DIABETES?Usually complications do not alarm you when they start developing. They manifest only when they have already caused considerable irreversible damage.a. If your eyes are involved:   i. Dimness of vision   ii. Frequent eye infections   iii. Frequent change of spectacles   iv. Coloured hallows around lightb. If your nerves are involved:   i. Tingling or numbness of soles of feet   ii. Instability or sense of imbalance while walking   iii. Sense of walking over a cotton surface   iv. Pain and burning sensation of legs   v. Weakness while getting up from seating position or breaking stairs.   vi. Slippage of slippers from feet   vii. Development of painless ulcer over any part of foot especially pressure points.c. If your Kidneys are involved:   i. Unintentional weight gain   ii. Swelling of both lower legs especially early morning   iii. Decrease in urine output   iv. Swelling of face and often whole body   v. Loss of appetite and distaste to foodd. If your heart is involved:   i. Shortness of breath   ii. Breathlessness while exertion   iii. Chest pain   iv. Palpitation   v. Sudden shortness of breath at mid of night (paroxysmal nocturnal dyspnoea)   vi. Progressive swelling of feete. If your brain is involved:   i. Sudden black out   ii. Sudden loss of sensorium or syncope   iii. Sudden onset weakness of any part of the body or slurring of speechf. If your arteries are involved:   i. Pain while walking but relieved on rest   ii. Development of leg ulcers   iii. Pain while elevating the legs above bed   iv. Change of colour of the legs.It is worth mentioning that if these complications are identified early in their course, they can be well managed and the progress can be arrested, delayed and even in some cases reversed. So it is important to get a diabetes test if you notice any of the symptoms.To summarise, I would like to convey a very simple message to everybody who is suffering or living with a person of Diabetes that one should be alert, well educated and oriented and never ever disregard the importance of maintenance of optimum control of diabetes. Remember, if diabetes goes out of control, one will never feel any change in their day to day lifestyle but one should be very careful about the payback of the poor control even before the old age sets in. And that is going to hit very hard inside one's mind, pocket and health.Note: Another article on Treatment of Diabetes with detail of drugs used is in pipeline.

All About Diabetes

Dr. Amitabh Khanna, Diabetologist
Diabetes mellitus, commonly referred to as diabetes, is a medical condition associated with abnormally high levels of glucose (or sugar) in the blood (hyperglycemia).Glucose is a type of sugar found in certain foods such as honey and some, but not all, fruits. It is also the form of sugar that all sugary and starchy foods are converted to in the body after digestion. Glucose is used by the body to make energy.Normally, blood glucose levels are tightly controlled by insulin, a chemical signaling substance (hormone) that is produced by a gland near your stomach called the pancreas. Insulin lowers the blood glucose level because it stimulates the body to make use of glucose.When the amount of glucose in the blood increases, for example, after eating food, insulin is released from the pancreas to normalize the glucose level. However, in patients with diabetes mellitus, the elevated glucose levels cannot be normalized. This causes abnormally high levels of blood glucose, which ultimately leads to the presence of glucose in the urine (glucosuria).What are the causes of Diabetes?The various types of diabetes are different disorders with different causes:Type 1 Diabetes: This type of diabetes is an autoimmune disease. Your immune system turns on itself and destroys the insulin-producing cells in your pancreas. Although type 1 diabetes usually develops in childhood or teen years, it can appear later.Type 2 Diabetes: In this type, your pancreas makes some insulin, but not enough. Your cells also can become resistant to insulin's effects, keeping insulin from escorting enough glucose into your body's cells. Type 2 diabetes generally develops after age 40. However, doctors are seeing a rise in childhood type 2 diabetes that parallels the rise in obesity among youth. A form of type 2 diabetes, gestational diabetes, develops during 2 percent to 5 percent of pregnancies. In gestational diabetes, your body doesn't effectively use the insulin you produce. The cause may be metabolic changes that occur due to the effects of hormones in pregnancy. Gestational diabetes usually disappears after pregnancy, but more than half of women who experience it eventually develop permanent type 2 diabetes.How do you get Diabetes?There are two main types of diabetes mellitus. These are known as type 1 and type 2.Type 1 diabetes mellitus used to be called insulin-dependent diabetes mellitus, or juvenile-onset diabetes mellitus, because it usually begins in childhood or adolescence. In type 1 diabetes mellitus, the pancreas releases no insulin at all because the body has destroyed the cells that produce it (islet cells). The patient therefore relies on treatment with insulin.Type 2 diabetes mellitus is the most common form of diabetes. It used to be called non-insulin dependent diabetes mellitus, or adult onset diabetes because it usually begins in adulthood. In type 2 diabetes, patients can still produce insulin, but they do not produce enough and/or their bodies cannot use it properly.Another form of diabetes, known as gestational diabetes, occurs in some women during pregnancy. It is a temporary condition caused by pregnancy and usually occurs in the later stages, once the baby has formed but is still growing.How serious is Diabetes?The early symptoms of untreated diabetes mellitus are related to the elevated blood glucose levels. Excess glucose in the blood ultimately results in high levels of glucose being present in the urine (glucosuria). This increases the urine output, which leads to dehydration and increased thirst. Other symptoms include extreme tiredness, weight loss, blurred vision, itchy skin and repeated minor infections such as thrush and boils.People with type 1 diabetes must be treated with insulin in order to stay alive. If uncontrolled for many years, diabetes mellitus can lead to more serious health problems:Blood vessel damage within the eye (retinopathy). This can lead to blindness.Kidney disease (nephropathy) or kidney failure.Nerve damage (neuropathy) especially of the hands and feet, causing tingling, numbness and weakness.Narrowing of the blood vessels due to fatty deposits (atherosclerosis). This increases the risk of heart attack, stroke and poor blood flow in the legs.Uncontrolled gestational diabetes can result in a large baby and a difficult birth. It can also increase the risk of developing type 2 diabetes later in life.What are the symptoms of Diabetes?The symptoms are due to persistent high levels of sugar in the circulating blood. These symptoms are :Frequent urination - When blood sugar is too high, your kidneys can't absorb the excess glucose. The glucose leaks into urine, pulling water with it.Extreme thirst - The process of dehydration makes you thirsty.Blurry vision - High blood sugar may cause new blood vessels to form and may damage old blood vessels on the retina at the back of your eye.Weight loss - To make up for the lost fuel, your body burns fat reserves, and you may lose weight.Fatigue - When your cells don't get enough glucose, their primary fuel source, fatigue results.Hunger - Burning of fat reserves also may make you hungryTreatment for DiabetesAs symptoms of diabetes tend to show up much later than the condition occurs in your body, it is advisable to have your blood sugar levels diagnosed periodically.Type 1 diabetes can be treated with exercise, insulin and a balanced diet.Type 2 diabetes is first treated with weight reduction, a          diabetic diet and exercise. Weight reduction and exercising increases the body’s sensitivity to insulin, thus controlling blood sugar elevations.When these methods fail to lower the blood sugar levels, oral medications are used. If oral diabetes medications are insufficient and do not help lower the glucose levels in blood, insulin treatment is used.Diabetes ExerciseExercising regularly can help regulate the blood sugar levels and lose weight. A heavy workout is not necessary and a walk or a moderate workout of 30 minutes would do. People who are under oral medications and insulin therapy must check their blood glucose levels before and after exercising. While doing heavy workouts, check the sugar level every 15 minutes. Also, if the sugar level becomes low during the exercise session, take a light snack to compensate for it. Use fruits or salads instead of snacks.Diabetes DietDiet plays a vital role in controlling diabetes. Avoid junk food as it contains lots of fat building materials and the sugar content in such foods will always be high. Always maintain a balanced diabetes diet, increasing the intake of low-glycemic foods. Such foods include fruits such as apples, oranges and pears; grains like oatmeal, barley, peanuts and granola; and vegetables such as broccoli, asparagus, green leafy vegetables, beans and peas.A balanced diet low in fat, carbohydrates and cholesterol is ideal for diabetes. High-glycemic foods like potatoes, pasta and white bread which are rich in carbohydrates, must be avoided, as they easily enter the bloodstream and get converted to glucose very fast. For the required carbohydrates intake, diabetic patients can depend on foods like chicken, turkey and sea foods which are low in starch. Salads are a good way to get the required vitamins. Try eating 4-5 small meals a day than three large meals and drink at least 8 glasses of water a day to flush out those harmful toxins from your body and to keep your body healthy..

Myths & Facts About Diabetes

Aparna Indoria
1. Diabetes is always inherited.There does seem to be a genetic element to both type 2 diabetes and obesity, which is why they can sometimes run in families. However, environmental factors, including diet and exercise, play a huge part In the development of both these conditions. It is important for everyone to eat healthy and exercise regularly to reduce the risk of developing type 2 diabetes or obesity.2. Type 2 diabetes is not always caused by lack of insulin because some people with diabetes do not need to take insulin.In type 2 diabetes, the body has increased insulin needs due to the reduced responsiveness or insensitivity of body cell to insulin, and the pancreas cannot produce enough insulin to meet these increased needs of the body. The diet, exercise and drug treatments for type 2 diabetes attempt to both overcome insulin insensitivity and to stimulate more insulin secretion. Ultimately, however, the ability to stimulate the cells of the pancreas to produce more insulin is not enough and insulin injections are usually needed to achieve good control of blood glucose.3. A high level of blood glucose is normal for some people.This is untrue. People with diabetes should always try and keep their level of blood glucose as close to the normal range as is possible and convenient. High levels of blood glucose lead to an increased risk of eye, heart, Kidney and foot problems.4. Insulin use causes weight gain.Without sufficient insulin, digested food and muscle tissue are broken down and turned into glucose (sugar) by liver. This excess sugar is lost in the urine, an unnatural process not found in people without diabetes. Improved blood glucose control will reduce this loss of sugar in urine, and the calories retained are stored as extra fat, as in people without diabetes. Weight gain can also occur if too much insulin is being taken and extra calories are being taken to prevent or treat low blood glucose level.5. People with diabetes cannot drink alcohol.Drinking a moderate amount of alcohol with food has no adverse effect on blood glucose or insulin levels in people with type 1 or type 2 diabetes. However alcohol can cause low glucose levels, If taken on an empty stomach or in excess. Beer contains a lot of carbohydrate, which counters the effects of the alcohol in causing hypos, but leads to weight gain if drunk regularly. People with or without diabetes can benefit from the heart protective effects of light to moderate intake of alcohol, red wine is beneficial.

5 Important Dietary Tips to Prevent Diabetes

Mr. V Ravichandran, Physiotherapist
What is Diabetes?It is a condition whereby the amount of glucose in an individual’s blood is too high due to the body unable to utilise it properly. This is because the pancreas produces little or no insulin to help glucose to enter the body’s cells.Insulin is a hormone produced by the pancreas that helps to regulate the amount of glucose in blood. After a meal, our blood glucose levels will tend to rise. Therefore, insulin is secreted to break down the glucose into energy for the body to use, thus maintaining anormal blood sugar level. However, people with diabetes whom has little or no insulin produced by the pancreas, blood glucose levels remain high and they will feel tired easily as glucose is not broken down to energy for the body to use.Types of DiabetesType 1:Known as an auto-immune disease, where the body’s immune system attacks the insulin producing cells of the pancreas. People with Type 1 diabetes cannot produce insulin and require lifelong insulin injections for survival.This disease can occur at any age, mostly in children and young adultsComplications are sudden and life-threateningType 2:Mostly associated with hereditary factors and lifestyle risk factors such as poor diet, insufficientphysical activity and being obese.Body cannot properly use the insulin. Body become resistant to insulin.Occurs more frequent to people of age OVER THAN 40 YEARS OLD, particularly those who are overweight andphysically active.Can be controlled with proper diet and exercise but most diabetics need oral medication.Gestational Diabetes Mellitus (GDM)Occurs in about 2-5% of all pregnanciesWomen who were not diagnosed to have diabetes previously will show high blood glucose levels during pregnancy.Signs and Symptoms of DiabetesAlways lethargicFrequent UrinationSudden weight lossWounds that won’t heal or take very long to healSexual problemsConstantly hungryBlurry visionNumb or tingling hands or feetAlways thirstyVaginal infectionsComplications of DiabetesSleep apneaStrokeLung diseaseLiver diseaseCancerGallstonesArthritisGoutHeart diseaseGuidelines to Blood Glucose Levels:Random blood glucose level (Normal): < 7.8 mmol/LRandom blood glucose level (Diabetic): ≥ 11.1 mmol/LFasting blood glucose level (Normal): ≤ 6.0 mmol/LFasting blood glucose level (Diabetic): ≥ 7.0 mmol/LWhat can be done?InsulinInsulin jabs are mainly applicable for individuals with Type 1 diabetes.There are short and long acting types of insulin jabsAlways keep all insulin bottles with a spare one in fridge when not in useHealthy LifestyleDo exercises regularly such as cycling, swimming and many other activities which allows the body to use up the glucose in the bodies, therefore lowering the blood glucose levels in the body.Get a proper diet. Do not smoke. It worsens the narrowing of blood vessels already caused by diabetes. This will then reduceblood flow to many organs and this may lead to many serious complications.Limit alcohol intake. Alcohol interferes with meal plans and blood glucose control especially if taking insulin or other medications for diabetes.Eat More of..Healthy fats from raw nuts, olive oil, fish oils, flax seeds, whole milk dairy, or avocadosFruits and vegetables—ideally fresh, the more colourful the better; whole fruit rather than juicesHigh-fibre cereals and breads made from whole grains or legumesFish and shellfish, organic, free-range chicken or turkeyHigh-quality protein such as eggs, beans, milk, cheese, and unsweetened yoghurtEat Less of..Trans fats from partially hydrogenated or deep-fried foodsPackaged and fast foods, especially those high in sugar, baked goods, sweets, chips, dessertsWhite bread, sugary cereals, refined pastas or riceProcessed meat and red meat from animals Low-fat products that have replaced fat with added sugar, such as fat-free yoghurt 

All About Diabetes

Ms. Harpreet Pasricha, Dietitian/Nutritionist
(Management through Diet, Super foods and Facts)Diabetes is a common life-long health condition and it is a group of metabolic diseases in which the person has high blood glucose, either because insulin production is inadequate, or because the body's cells do not respond properly to insulin, or both. Diabetes are classified into three groups i.e.-Type I Diabetes- The body does not produce insulin. People usually develop type 1 diabetes often in early adulthood or teenage years.Type II Diabetes- is the most common form of diabetes. The body does not produce enough insulin for proper function, or the cells in the body do not react to insulin.Gestational Diabetes-This type affects females during pregnancy. Some women have very high levels of glucose in their blood, and their bodies are unable to produce enough insulin to transport all of the glucose into their cells, resulting in progressively rising levels of glucose.It is possible to lead a normal and healthy life by following certain prudent diabetes diet tips, in addition to exercise and prescribed medicines. Here are tips for a diabetes diet that will prove helpful in controlling    blood sugar levels:Make wise food choices: The best tip for a diabetes diet focuses on choosing healthy food options instead of foods full of fats, carbohydrates, starch, sugar, and so on. For example, eat wheat pasta, brown rice and wheat bread instead of eating white rice, multigrain bread and so on.Limit concentrated sweets: Substituting sugary foods with other healthy alternatives such as fruit instead of ice-cream, fruit juices, desserts and so on.Limit consumption of alcohol: Alcoholic drinks have no nutritional value, but contain a lot of empty calories which directly leads to weight gain and other complications.Choose foods with healthful fats: Instead of butter or vegetable oil use olive oil and nuts (almonds, walnuts) which are helpful in lowering chances of heart attack, stroke, and diabetes. Avoid fried foods, eat baked or grilled food.Exercise makes everything better: Exercise reduces the severity of the disease and significantly reduces the risk of long-term complications. Encourage regular exercise for 20-30 minute 3-4 times each week. This can include walking, jogging, swimming, playing sports such as tennis, volleyball, and basketball.Small changes equal big results: you can make a big difference with healthy lifestyle changes. The most important thing you can do for your health is to lose weight. We as qualified Nutritionist suggest you that losing weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels. It’s not too late to make a positive change, even if you’ve already developed diabetes.Take Care of Your Diabetes Every Day: No matter what type of diabetes medication you use, this will give you excellent tips on taking care of your diabetes every day. We qualified Nutritionists say, most people with diabetes should try to maintain their weight by having a proper diet in a combination and also keep their blood sugar level as close as possible to the level of someone who does not have diabetes by keeping a check on the glucometer on regular basis.Management of Diabetes through Super Foods:Here are 10 super foods that will help minimize blood sugar and even throw your disease into reverse.Vegetables: Packed with powerhouse nutrients, vegetables are naturally low in calories, and they're full of fiber, so they're plenty filling. Fruit: Best of all, fruit is loaded with antioxidants that help protect your nerves, your eyes, your heart, and Diabetes. Beans: Beans are just about your best source of dietary fiber, which not only makes you feel full longer, it actually slows digestion and keeps blood sugar from spiking after a meal. This effect is so powerful that it can even lower your overall blood sugar levels.Cereal: The best food for a diabetes diet focuses on choosing healthy food options instead of foods full of fats, carbohydrates, starch, sugar, and so on. For example, eat wheat pasta, brown rice, and wheat bread instead of eating white rice, multigrain bread and so on.Nuts: Nuts are also one of the best food sources of vitamin E, an antioxidant that protects cells and may help prevent nerve and eye damage. They are rich in fiber and magnesium, both of which may help regulate your blood sugar.Olive oil: Instead of butter or vegetable oil use olive oil and  nuts (almonds, walnuts)  which are helpful in lowering chances of heart attack, stroke and  diabetes. Avoid fried foods; eat baked or grilled food.Cinnamon. Cinnamon is good for lowering your blood sugar. Components in cinnamon help the body use insulin more efficiently, so more glucose can enter cells. So go ahead and add powdered cinnamon to your whole wheat flour, oatmeal, baked apples, or even chicken dishes.Some of the Facts and MythsMyth: People with diabetes should eat special diabetic foods.Fact: A healthy meal plan for people with diabetes is generally the same as a healthy diet for anyone – low in fat, moderate in salt and sugar, with meals based on whole grain foods Such as Brown Rice, Wheat bread and wheat pasta, vegetables and fruit.Myth: Diabetes is not that serious of a disease.Fact: If you manage your diabetes properly by keeping a regular check-up of your blood glucose level, proper exercise and eat healthy and functional food, you can prevent or delay diabetes complications.Myth: Eating too much sugar causes diabetes.Fact: Type 1 diabetes is caused by improper insulin-production by cells of the pancreas, which is unrelated to sugar consumption. Type 2 diabetes results from the body's inability to respond to insulin normally. Although the tendency to get type 2 diabetes is genetically inherited in most cases, eating too much sugar (or foods with sugar, like candy or regular soda) can cause weight gain, which can increase the risk of developing the disease.Myth: Insulin cures diabetes.Fact: Taking insulin helps manage diabetes, but doesn't cure it. Insulin helps get glucose out of the bloodstream and into the cells, where it can be used for energy. This helps keep blood sugar levels under control, but taking insulin doesn't correct the underlying cause infact healthy diet in proper combination can work.A well-qualified Nutritionist can guide you in a better way and clear all misconception related to diabetes so that you could climb the ladder of success.Here in our diet clinic, we give a tailor made diet which is a proper combination of nutrients and we provide functional foods that will help naturally in curing diabetes from the roots.It's not about your diabetes — it’s about your life

Diabetes and Pregnancy - Your Lifestyle Matters!

Dr. Sujoy Dasgupta, Gynecologist/Obstetrician
India is nowadays considered the “Diabetic Capital” of the world. The rate at which diabetes is increasing in modern societies is, indeed, a matter of concern. Diabetes does not merely mean increased and sometimes uncontrolled blood sugar. It affects various organs and systems of our body , particularly affecting heart (coronary artery disease), brain (stroke), eye (retinopathy), kidney (nephropathy), blood pressure (hypertension), liver (fatty liver), nerves (neuropathy), increased risk of infection and even some cancers. Obesity and diabetes go hand-in-hand. So, the main control measures are life style changes (controlling weight, diet, exercise, avoidance of alcohol and smoking); drugs (oral drugs and insulin) and monitoring by physician.Sexual Dysfunction: Diabetes is a major cause of sexual dysfunction in both male and female. It can reduce the libido (sexual desire) by altering the sex hormone levels. In case of male, Erectile Dysfunction (ED) is sometimes the first symptom of diabetes. So, if a male suffers from ED, rather than taking drugs directly from medicine shops, the cause of ED must be evaluated, particularly diabetes. Often patients do not know that they are diabetic but when the cause of ED is investigated, diabetes is discovered incidentally. It can also affect the nerves and thus can worsen the sexual problems. In female, it can lead to decreased arousal leading to avoidance of sexual activity. In some cases, it is responsible for premature ejaculation (PE) in males. Thus any person with sexual problems, should be evaluated for diabetes. Control of diabetes often resolves the problem. Menstrual problems: Obesity and diabetes together can affect hormone balance leading to irregular menstruations ranging from periods occurring at every 2-3 months, sometimes too frequently (every 10-15 days), scanty flow and sometimes heavy flow. This is particularly true in case of polycystic ovarian syndrome (PCOS) which can affect various organs and systems of the body. In PCOS, insulin is there in the body but it cannot function properly and ultimately it leads to diabetes. In some cases, this high blood sugar may be responsible for appearance of excessive hair growth (male-like hairs) in females. Even in some cases, diabetes may be associated with increased thickening of the endometrium (the inner lining of the uterus). In the worst cases, these women may have cancers in endometrium. So, women with menstrual problem need proper evaluation. Reduction in weight and control of blood sugar help to control menstrual problems. Infertility: As mentioned above, PCOS is a common cause of infertility. Similarly, diabetes and obesity can lead to problems in ovulation and thus creates problems in having pregnancy. Control of weight and blood sugar lead to successful conception in most cases. Similarly in male, high blood sugar can affect sperm production and thus impairs male fertility. Sexual dysfunction can aggravate the problem. Infection also plays a important role.Infection: Diabetes is notorious for increasing susceptibility to infection and often interferes with eradication of infection. In female, the infections may lead to vaginal white discharge and even in severe cases can block the fallopian tubes leading to infertility permanently. In male, it can cause phimosis (tight foreskin) and sometimes infection of sperm conducting-passage leading to infertility. So, male and female with genital infection must be evaluated for diabetes. Proper control of blood sugar and antibiotics are needed to control these. Pregnancy problems: Women diagnosed with diabetes are encouraged to control blood sugar before pregnancy. Otherwise there will be problems for mother as well the baby. Diabetes can cause miscarriage, preterm labour and worsens maternal problems like hypertension, nephropathy and retinopathy in pregnancy. It can lead to sudden unexplained death of the baby inside the uterus. The baby can have excessive weight (that leads to its diabetes in later life) and other problems like low blood sugar at birth, problems in breathing, problems in brain and problems in heart etc. So, proper control of blood sugar is needed before pregnancy and should be continued throughout pregnancy. GDM: Some women may have normal blood sugar before pregnancy but may develop diabetes in pregnancy. This is called gestational diabetes (GDM). It is also associated with increased risk of complications to mother and baby. 50% women with GDM can develop diabetes in later life. So, women with repeated miscarriage, still birth and very large baby should be evaluated for diabetes. Treatment must be continued throughout pregnancy.To summarize, diabetes is not only responsible for diseases of heart and brain but it can affect your reproductive life, particularly sexual function, conception and pregnancy. So, if you suffer from these problems, do not hesitate to check blood sugar. If diabetes is detected, there is no need to worry as proper control will solve all these problems. 

Importance of Diabetes Diet

Ms. Swati Kapoor, Dietitian/Nutritionist
Some diseases can be a slow poison, offering few or no warning signs to alert you early. One such disease is diabetes. Not only does diabetes affect almost 422 million people worldwide, but 25 percent don’t even know they have it.So,before you understand its importance in terms of diet. Let’s first draw your attention what actually leads to diabetes and what can be done to control or prevent it in long run.   Talk about DIABETESOnce the food is digested, it breaks down into glucose(form of sugar), which generally provides energy and powers our cells. Insulin, a hormone produced in pancreas, moves the glucose from the blood to the cells. However, if there is not enough insulin or the insulin isn't working properly, then the glucose stays in the blood and causes blood sugar levels to rise.There are three main types of diabetes:Type 1-is characterized by the lack of insulin production.Type 2-results from the body’s ineffective use of insulin.According to World health organization, it is potentially preventable in comparison to type 1 diabetes.Gestational diabetes-It is characterized by hyperglycaemia or raised blood sugar level with values above normal during pregnancy.   Risk FactorsBeing overweightNot getting enough physical activityHaving a parent or sibling with diabetesHaving high blood pressure, having low HDL(good cholesterol) or high triglycerides or pre-diabetes.  Measures Taken to PREVENT it!!!!There are only three ways by which one can prevent or reduce the risk of diabetes. But make sure they seems small but a person who is suffering from it , should follow it patiently from months to years to get best results out of them. So here are the biggest strength for Diabetes or Prediabetes.DietPhysical ActivityMedication.Lets focus on only diet for this session and understand how this can play a major role in diabetes management irrespective of individual’s age, gender and complications.  Diabetes Diet PlanFood can either promote diabetes or help prevent it, depending on how it affects the body’s ability to process glucose.People should avoid foods that cause a sudden spike in blood sugar levels and those that raise cholesterol, such as processed foods, foods high in saturated fats or with trans fats, and foods with added sugars and syrups.Processed foods as well as items high in fat or sugar not only can disrupt the balance between glucose and insulin, resulting in inflammation, but can also contribute to risk factors such as being overweight.Also it is important to know about foods to avoid with diabetes.Carbs, too, need to be watched. While they are necessary to fuel the body, some carbohydrates raise blood glucose levels more than others. "The glycemic index GI measures how a carbohydrate-containing food raises blood glucose in the body."Read more information on Good carbohydrates and Bad carbohydrates.Low GI measure foods raise blood glucose levels in blood slowly and keep you full for longer. High GI foods on the other hand include foods which cause a sudden spike in blood sugar levels and do not keep stomach full for sufficient time.There is no specific diabetes diet. The important thing is to follow a meal plan that is tailored to personal preferences and lifestyle and helps achieve goals for blood glucose, cholesterol and triglycerides levels, blood pressure, and weight management.A Diabetes diet is virtually the same as a healthy diet for anyone. Eat reasonably sized portions to avoid gaining weight, and includeLow GI fruits and vegetables like broccoli, mushrooms, green vegetables, apples, oranges, pear, watermelon, pineapple, guavas etc.Go strict with bananas, chikoos, grapes and mangoes.Get to know more about fruits for diabetic.whole grains rather than processed ones: fish and lean cuts of meat; beans and legumes; and liquid oils.Limit saturated fats and high-calorie snacks and desserts like chips, cake, and icecream, and stay away from trans fats altogether.      Thumb rule for DiabeticPlanning a Diabetes diet is not "what one eats", but also when one eats.You should not give long gaps between meals. A gap of more than 3 hrs can in-stabilize body glucose levels which could be dangerous for a diabetic.Regular monitoring of one’s sugar levels before going to bed and after waking up can help one keep a check on the levels and its consequences.If one checks blood glucose at bedtime and find it to be low, for example below 6 millimoles, it is advisable to take some long-acting carbohydrate before retiring to bed to prevent night-time hypoglycemia.So it is not only the quantity or quality of meals that is to be managed but also the timings of consuming meals which has to be taken care of.A well planned Diabetes diet with all these guidelines followed properly, can help a  diabetic, lead a normal life with control over diabetes!

Your First Year With Diabetes

Dr. Ravindranath, Diabetologist
Your first time with diabetes: Making you win the fight against diabetes!A 12-month plan for surviving diabetesThe most frightening moment for most people with diabetes is when they are first diagnosed. They are filled with questions: What can I eat? What should I do? Is there a plan for me to follow? While some people get a plan from their doctor, most people do not.Your First Year with Diabetes is the plan for everyone. It walks you step-by-step through a first-30-days survival plan, then shows a month-by-month program for what comes next. Everything from a basic explanation of diabetes, what you can eat right away, and instructions on how to check glucose, to a deeper knowledge about diabetes nutrition, avoiding complications, and better management of the disease is included in this plan.Diabetes can be overwhelming and the first 12 months can be particularly rough to go through. There are so many things to be considered, so many plans to follow, and so much of your lifestyle that needs changing. It can leave you feeling that it is an impossible feat. Your First Year With Diabetes gives you detailed advice, tips and tricks that are meant to make it possible for you to make small, attainable lifestyle changes that when added up will transform diabetes into a manageable disease.The first 28 daysThe first 28 days are broken down into daily advice and guidelines. Some of the topics you'll read about are as follows: Mind Matters - This gives you a new outlook and mental approach to the disease by re-thinking your state of mind.Diagnosis - This simplifies the many types of diabetes, the effects on your body and the types of testing available and moreEat Wisely - The importance of eating healthy to control your glucose levels is truly explained in layman's terms as well as the basic guidelines.Get Active - Yes... you've heard it before... but it is important and you'll get a new take on this.Check Glucose - Your options for glucose testing, how they work and the one most suitable for your needs. A Tough Pill To Swallow - Do you take the medication? How does it affect you? This is an excellent discussion with great information.Your Safety Net - The discussion of the importance of having people that support you. But it doesn't stop after the 28 days... it continues to give you weekly guidelines for the rest of the year. 

8 Natural Ways To Sleep Better

Health.com
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Are You Washing Your Hair the Right Way?

Anchal Shah
The reason your hair look and feel so good after a trip to the salon is the difference in art of shampooing and managing your strands with care. You might not really know how to wash your hair the right way. Using the correct technique can make a world of difference in your hair’s health, bounce and shine.Here are 10 hair washing tips for salon like hair:1. BRUSH YOUR HAIR BEFORE YOU SHOWERIt's better to detangle your hair before shampooing.2. YOU ARE WASHING HAIR TOO OFTENMost young men and women today wash their hair too often. Three times a week is sufficient for most hair types.3. RINSE HAIR WITH COLD WATERStart with a rinse. Hair should be thoroughly wet before you apply your shampoo. Cold water helps in shutting the cuticle tight, seal the outer layer and this reflects more light and gives off most shine.4. YOU SHOWER IN PIPING-HOT WATERSteamy shower are relaxing, but exposing your hair strands to high temperature leaves them dry and frizzy. It's preferable to wash hair in cold water because it helps in locking moisture.5. LATHER UP, BUT ONLY AT THE SCALPWe need to shampoo the hair at the scalp only. Best way is to lather up from roots to ends. Never use more shampoo than you need.6. YOU ARE SCRUBBING YOUR SCALPBe gentle. Don't use nails or massage the scalp too harshly, apply minimal pressure. Usually two rounds of gentle, non-abrasive shampooing is enough. Friction can permanently damage your hair cuticle, leading to breakage and frizzy hair.7. DON'T RINSE AND REPEATDespite the instructions on the back of your shampoo bottle may say, there is no need to wash your hair twice .8. YOU ARE NOT PATIENT WITH YOUR CONDITIONERDo you constantly wonder how long to leave your conditioner on? Unlike shampoo, conditioning is not about quick massage and rinse. Apply conditioner from mid shaft of hair towards end. You can leave conditioner applied for 5-7 minutes. Applying conditioner will lock moisture to your hair.9. NO CONDITIONER ON YOUR SCALPScalp itself produces a lot of natural oils. So, you don't need to condition your scalp at all. Just condition the middle of your hair all the way down to your tip.10. YOU ARE TOO HARSH ON YOUR POST-SHOWER STRANDSNever comb your hair after washing it, instead comb through it whilst the conditioner is still settling in. Never towel dry your hair.The way you treat your hair post-wash is vital to overall health and appearance of hair.

6 Tips for Better Care of Your Hair

Dr. Vinod Sonawane, Hair Transplant Surgeon
There are several hair product  advertisements, for different types of hair and different types of hair problems, but we miss on the very simple and basic things that can give us lustrous hair. Following are some simple lifestyle changes you can make to improve your hair health drastically-  Wash your hair at least 3 times a week.  Most people use styling product or gel, so it is necessary to clean the buildup. Regular washing keeps the hair follicles clean so new hair growth has a clear path to your scalp’s surface. Most people use way too much shampoo to wash hair, only a small amount, the size of a coin is the right amount of shampoo that is required to wash the hair properly and clean the scalp. Dry the hair naturally. Any soft cotton cloth should be used for drying the hair, heavy towels should not be used for tying the hair. Trim the hair regularly every 6 to 8 weeks,this will help in getting rid of split ends.Drink at least 8 to 10 glasses of water everyday . Your diet should be rich in protein, iron, zinc.Massage the scalp, with your finger tips for 5 minutes, 2-3 times a day.  This increases the blood flow in the scalp region and aids hair growth. In India, the tradition of massaging oil in the scalp before bathing is followed, this improves blood flow and helps in conditioning the hairs. Even when you are not washing or applying oil to hair, still you should massage scalp everyday for 5 minutes.Blow drying and styling hair should be limited for special occasions.A few changes in routine life and habits can make a huge difference to the health of your hair. If you try these changes, you will witness them yourself!

10 Hair Tips to Get That Gorgeous Hair

Dr. Adil Hingora, Homeopath
Standing under the hot shower and washing your hair may feel amazing but it could be hurting your hair, if not done right.Who doesn't love a good hair wash? It not only cleanses the hair, but is a great way to feel relaxed and content after a long day. It's almost therapeutic. But while we all know how to wash hair on a daily basis, we often only get the cleansing part right. For hair that feels strong, silky and clean you could try these 10 tips and find out what you're missing every time you’re hair washing. Prepare to be amazed!1. Oiling is the first step:Don't underestimate your grandmother's advice about oiling your hair before you wash it - it's a tried and tested method. Massage the oil into your hair 2-3 hours before washing it. Sometimes, we lose essential oils when we shampoo our hair - hair oils help balance this out and also help keep your hair moisturised, strong and untangled. You can try coconut, olive or mustard oil.2. Brush out your hair:To increase blood circulation, open up your pores and reduce the buildup of oils in your hair, brush out the knots and tangles before your shower (or even during your shower). This will also help you rinse out your hair easily, before shampooing it. If you do rinse your hair during your shower, be extremely careful - hair is very fragile when it is wet.3. Rinse:Your hair needs to be prepped before you start shampooing it. For that, a good rinse it necessary. Use warm water (hot water can dry your hair out) and rinse your hair out thoroughly. Warm water encourages the pores on your scalp to open, loosens accumulated dirt or oily buildup and allows your hair to absorb any oil or conditioner that you've massaged into it.4. Shampoo your roots:Want to know how to shampoo hair the right way? First, measure the amount of shampoo in your hand - a coin sized amount for hair above the shoulders, or double if it extends past your shoulders. Then, gently massage it into your roots, avoiding tight circular motions (this can weaken your hair). Make sure to wash the hair at the nape of your neck. Avoid scrubbing your hair - it doesn't clean out the dirt. A gentle massage will do that.5. Squeeze out the water:In order to prepare your hair for conditioning, you need to rid your hair of excess water. You can use a towel or your fingers (if you have short hair) to gently shake out the water. If you have long hair, squeeze your hair (not roughly!) from the midsection to the end.6. Condition with Patience:Often, not just with shampooing, we think that the faster, the better. However, you need to take time to shampoo and condition your hair. Take a quarter sized dollop of conditioner and smooth it over your hair from midshaft to the tips of your hair. Leave it on for 2-4 minutes and then rinse it out thoroughly. It's important to properly remove the conditioner once it has set it. Any excess amount or leftover conditioner can cause a greater buildup of oil in your hair.7. Use a leave-in conditioner:If your hair is a little unmanageable, or gets tangled easily, use a leave in conditioner after you have showered and shampooed your hair. It will manage and maintain your hair throughout the day and can be used if you shampoo your hair daily.8. Use cold water:For that final rinse, it is essential that you wash your hair out with cold water.While warm water opens your pores, cold water will keep them shut, sealing the conditioner and essential oils your hair needs. Doing this also helps your hair look shinier!9. Drying your hair:This may not seem vital, but it is. After your shower, make sure you shake the excess water out of your hair and untangle it. Wrap it in a towel and let it rest for a few minutes. If you rub your hair too hard after washing it, you could weaken the strands to a great extent.10. Choose the right shampoo:This is a very basic, but often overlooked step, in the process of shampooing your hair. It depends on the type of hair you have. For most people, a normal shampoo will work. However, there are some things to keep in mind - for dry hair use a creamy shampoo or if your hair is delicate, choose a protein-based shampoo. Check out Pantene's range of shampoos and conditioners to find your type.So, pick up your shampoo and conditioner, head to the bathroom and take a long relaxing shower.

Hair Hair Everywhere!

Dr. Dilip Hemnani, Dermatologist
What is hair fall?Normally hair sheds daily from your scalp so that new healthy hair can grow from the root. This hair shedding is normal when you shed 50-100 hairs per day depending upon individual hair cycle and density. But if you are losing hairs more than 100 per day then it is a warning sign. You are definitely having hair fall.Who can have hair fall?Anyone from a 6 months old child to old age person can experience hair fall. It's just that reason for hair fall and pattern of hair fall is different for different age group, sex and disease you are suffering.Warning signs!You should get alert when u starts seeing your hair on pillows, comb, sinks, working station. If you feel that the volume of your pony tail or braid is decreasing day by day it is the time to consult the doctor. In males receding hair line with balding is the sign to start your treatment.What are the causes of hair fall?Synchronous hair shedding- Suddenly all the hair of an infant may shed at a time and child may become bald overnight. Nothing to worry. It is a physiological phenomenon and hair will come back soon.Nutrition related – This type of hair fall can be seen in any age group and sex. Due to iron, protein, vitamins deficiency patient may experience stunted growth and hair fall.Male and female pattern hair loss- In males this type of hair loss is seen because of hormone named testosterone. In these cases, patient start losing hair from the frontal area slowly extending to crown and if proper care and treatment not taken on time may lead to complete baldness leaving only few cm of fringe of hairs at back of scalp.In females this type of hair loss may be seen due to hormonal imbalance either due to poly cystic ovary syndrome or androgen excess. In this type of hair loss female starts losing hair from frontal, midline and finally from the crown area. Hair line is shifted away from the forehead.Hair styling related hair loss- excessive blow drying of hair, hair straightening, colouring of hair all can lead to severe hair loss. So beware and think twice before using any hair styling tools.Stress related- stress may be of different types either mental or physical any type of stress can lead to hair loss and is called as telogen effluvium. Even post pregnancy, post any surgery you can lose lot of hairs.Alopecia areata- this is a condition where immune balance of the body is disturbed and patient starts losing hair in patches. Round to oval bald patches measuring from few mms to cm are seen at any part of scalp. In severe cases this may lead to loss of hair of whole bodyDisease related hair loss- many a time many systemic diseases are associated with diffuse hair loss.Medication related hair loss- few medicines also lead to hair loss after taking for few months. Most notorious being anti-cancer drugs.How can you avoid hair loss?Healthy eating habits: sufficient quantity of fruits, proteins and vegetables should be consumed dailyHealthy life style: regular sleep pattern, less stress and exercise will keep your hormones balanced and cause less hair fallTreatment of underlying cause: unless and until the cause of hair loss is not treated hair loss cannot be controlledHow can hair loss be treated?Multiple treatments are available for hair loss. The doctor evaluates the type of hair loss patient is suffering and accordingly the treatment is givenMedical therapyDepending on the underlying condition many times medical line of treatment is enough for hair fallOral tablets/capsules and lotions to apply can be used to treat hair fallSurgical therapyTotal loss of hair follicle cannot be treated with help of medicines. Hair transplant is the last resort. We remove hair from the back of scalp which are resistant to fall and is transplanted in the front and crown area. We even design proper hair line to give it a natural look.  Newer modalities of treatmentPRP and MESO therapy are the new therapies in the basket. Here we inject the cocktail of growth factors in the scalp, which boost up the faster hair growth as well as it helps to sustain longerGEOHAIR- is another new modality where in scalp is subjected to infra red light system boosting up the blood supply and hair growthInvest in your hair it is the crown you will never take off!

Know More About Your Hair

Dr. Sameer Kumar Singh, Homeopath
GROWTH OF HAIR AND FACTORS THAT INFLUENCE HAIR GROWTHWhen a new baby is born, he or she has soft, fine and downy hair called lanugo that disappears shortly after the birth. Normally hair on the scalp and other parts of body becomes thicker and coarser. In middle age, hair growth can be seen on the ears of men and women develop the same on face at the time of menopause. This is due to change in endocrine pattern.Stages of hair growth-ANAGEN HAIR (Period of Active Growth)The stage when the growing is in process, the hair is called ‘Anagen’ hair. Anagen hair keeps on growing from two to five years. In Anagen hair, the cells of follicle grow, divide and are keratinized in order to make hair grow. Having keratin means that the base of the hair shaft is moist and soft and the rest of hair shaft above hair bulb is dark pigmented.CATAGEN HAIR (Period of Transition or Breakdown and Change)When the hair is under transition stage, which is from root to end, the hair is called ‘catagen’ hair. Catagen hair, begin transitional, live for about 7 to 15 days. During this transition phase, the growth activity of the hair stops. Growth of hair is not a continuous affair as some people think. Hair growing takes a resting phase during which no growth takes place and the roots of the resting hair become club-shaped. It is this condition that is called club hairs.TELOGEN HAIR (Resting Stage before Resumption Of Growth)Catagen hair live for some time and when they are in the state of rest without any change, they are called ‘Telogen’ hair. Telogen hair are also called club hair. They are in the state of rest for three to four months before they grow or are pushed from follicle due to growth of another hair or due to some harsh combing/ brushing or hard massaging/continuous drying of hair by hot hair-blower or in fight etc. All these are mechanical reasons.Factors that Influence the Hair GrowthAge: – Growth of hair is fastest from the age of fifteen to late twenties. The hair grows faster and the rate of growth slows down when the hair have grown to its maximum. There is no limit to maximum but some doctors are of the opinion that this limit is three feel which means that when the hair are over three feet long, the growth rate drops to half the former growth rate. Nervous and circulatory system: – The hair is affected by the state of the nervous system and circulatory system. This means that hair have a direct relation with functioning of the entire human organism, mind, sentiments, emotions and the body. Any such stimulation in the body by grief, emotions, etc. makes impact over the opulence of the nerve and blood supply to the head. If grief or emotions continue for some days, it affects the growth of hair.Chemicals & Drugs: – Chemical and drug reactions also affect the growth of hair. The coloring of hair and dyeing of hair are virtually exposure to chemical reactions and many persons who dye or color their hair have retarded hair growth or encounter falling of hair.Heredity: – The heredity/genes actually determine the hair density, growth and color of hair.Hormones: – Hormonal change is one of the reasons for growth of hair.Your Hair – An Index  to your Health….Our hair is not just ‘dead’ protein it is a pointer to what is happening deep inside our body and mind. Hair has more to it than what appears on the surface.  It says a lot more about us than what the stars foretell. The health of our hair and scalp provides us with insightful cues about a host of ‘latent’ health disorders.In addition, our hair, like our psyche, responds to both physical and emotional stressors, including underlying health deviations,  much before apparent clinical symptoms manifest.DRY, LIMP, THIN HAIR:-This may be a ‘cursor’ for hypothyroidism. In some cases, the ‘tell-tale’  sign is hair loss on the eyebrows, especially in the outer area of the eyebrow.SCALY  OR CRUSTY PATCHES ON THE SCALP:-This indicates psoriasis, a common skin disorder. It occurs when the skin for a ‘toss,’ sending out flawed signals that accelerate the turnover and growth of skin cells. The detection of psoriasis can help us prevent and treat more serious condition- especially psoriatic arthritis, or painful swelling of the joints with scaly psoriatic distress.OVERALL THINNING:-It’s customary to shed about 50-100 hairs a day. But, when hair appears to be coming out in ‘clumps,’ it’s time for action. Any extreme stress can be the reason for hair loss, liking losing a job can cause extreme hair loss. Likewise, about of flu or fever, illnesses like jaundice, typhoid and malaria can cause hair loss. Most importantly, diabetes and hypertension can also cause such hair loss, much before they may be clinically diagnosed. DRY, BRITTLE HAIR BREAKS EASILY:-This kind of hair loss can be a sign of autoimmune disorders, early onset diabetes and thyroid disease.

Summer Care for Your Hair- Things You Must Do This Summer!

Dr. Hrishikesh Bhujbal, Homeopath
Summer moisture and the summer sun can be damaging to your hair. Proper preventative steps need to be taken during this season to ensure that your hair does not get damaged. Here are 19 things you should know this summer:Summer Hair Care TipsWear a scarf, hat, or cap to protect your hair from the sun; but make sure that it's not so tight where it will restrict the blood circulation in your scalp. If you know you are going to be in the sun for a long time and if you don't want to wear anything on your head, use a leave-in conditioner with sunscreen in it before you go out. If you are outside and forgot to use leave-in conditioner with sunscreen in your hair, you can put regular sunscreen in your hair, but make sure you rinse it out with a deep cleansing shampoo when you get home. Limit your use of "hot" items on your hair such as a blow dryers and curling irons. If you need to use a "hot" item, use a leave-in conditioner before using the item on your hair. Avoid taking hot showers or washing your hair in hot water. Use warm or cool water instead; the heat can dry out and/or damage your hair and skin. Staying hydrated is important for healthy hair as well as your overall health so make sure that you are drinking enough water. Avoid hair products with formaldehyde or alcohol in it which dry out hair. Try to use natural products that are gentler on your hair. Try washing your hair less often; shampooing your hair strips the moisture out of your hair. Use a conditioner on your hair daily.Try using a dry shampoo if you need to wash out your hair. One dry shampoo you can use is baby powder, simply sprinkle some onto your hair and use a comb to comb it off. Use a moisturizing shampoo that is gentler than your regular shampoo for the summer. Before going into the pool/ocean, wet your hair; this will decrease the absorption of chlorinated/salt water into your hair. Use a clarifying shampoo after swimming to wash out the chlorine/salt and any residues that may be in your hair. Chlorine will severely dry out your hair if it is not washed out. Get your hair trimmed every six to eight weeks. Your hair grows faster in the warmer months and frizzes are more common in the summer months due to the heat and moisture. Hair products that have the word "Replenish" on them are made to moisturize your hair. Knotting your hair, braiding it or wearing it up or in a bun will help contain frizzes. Putting conditioner on the frizzy areas of your hair and sleeping with your hair up or with plastic around your hair will help re-moisturize the dry areas of your hair. Once you have your hair moist, lock in the moisture by running your hair through cold water; this will also give your hair an extra shine.

5 Natural Ways to Get Healthy Hair

Dr. Amar Deep, Homeopath
1. Olive OilOlive oil will also add body to your hair. Plus, it will help soften and strengthen yourtresses.Massage your hair and scalp with warm oil and leave it on for at least 30-45 minutes. Risen it out thoroughly and wash your hair overnight and then shampoo your hair the next morning.Another option is to mix olive oil with some honey and apply the mixture on your hair. Leave it on for at least 30 minutes and then wash your hair.Use either of these remedies once or twice a week.2. Fenugreek SeedsFenugreek seeds can also be used to prevent hair loss and enjoy better hair growth.Soak two to three tablespoon of fenugreek seeds in water for eight to 10 hours. Grind the soaked seeds to make a fine paste. You can also mix two teaspoon of coconut milk in it. Apply the paste on your hair and scalp and allow it to sit for about 30 minutes before washing your hair with lukewarm water. When done weekly on a regular basis this remedy will prevent dry scalp and help you enjoy thicker hair.3. Indian GooseberryThe anti-inflammatory, antioxidant, antibacterial and exfoliating properties present in Indian gooseberry can help a lot in maintaining a healthy scalp and better hair growth rate.Mix one tablespoon of Indian gooseberry or amla powder in two tablespoon of coconut oil and heat until boiling. Strain the oil and massage it onto your scalp before going to bed. The next morning, shampoo your hair as usual. DO this on weekly basis.4. Aloe VeraAnother very popular ingredient that can be used to enjoy thicker hair is aloe vera, thanks to its moisturizing quality. It will also help restore the pH balance of the scalp.Extract the gel from one or two aloe vera leaves and rub the gel onto your scalp. Allow it to sit for 30 minutes before rising your hair with lukewarm water. Do this once or twice a week on regular basis.5. Henna LeavesAnother easy way to get thicker hair naturally is to apply henna. Henna leaves will give your hair a rich natural color and make it thicker, softer and less prone to breakage .•    Grind a handful of fresh henna leaves with a little water to make a fine paste. Let it sit for two hours and then apply it to your hair. Cover your hair with a shower cap. After a few hours, wash your hair thoroughly and shampoo your hair.•    Another option is to mix sufficient water in henna powder to make a paste with a yogurt-like consistency. Instead of plain water, you can also use green tea for better conditioning. Keep the henna paste aside overnight. The next day, add one raw egg and two teaspoons of lemon juice to this mixture. Apply it to your hair and leave it on until it dries completely. Finally, wash it off and shampoo your hair.Note: Make sure to wear your gloves when using henna and apply the paste using a hair brush to avoid staining.

A Miraculous Cure for Hair Loss & Baldness

Dr. Dinesh Jain
Today science has advanced to a level that its possible to have the Crowning Glory Restored by one's Scalp completely covered with Hair. When we talk of hair restoration we always think about surgery which can only give us limited no. of hair taken from the Donor area & many times the results look fake & unnatural. Today its possible to regrow hair naturally ,prevent baldness or have a full head with hair  .What Is Natural Hair Regrowth Therapy? Natural Regrowth Therapy is a method where a chemical messenger is injected or penetrated in a scalp which is thinned out or has bald patches . This natural material or chemical  taken from one's own body is powerful enough and can activate the stem cells in your hair follicle to Regrow/Rejuvenate/Thicken the hair.How Much Hair one can Grow ? The Potential is unlimited, it has been observed that even up to 45000 hair can be restored and regrown by this miraculous therapyHow is it Different from a Transplant ? This treatment can grow hair in thousands even up-to 45000 hair strands can be seen on a bald scalp. There is no risk of surgeries and Donor hair need not be sacrificed. There is no scarring or pain & swelling.Does this Work for Thinning of Hair & for Women? Yes thinning is completely reversed & the scalp is seen with thick healthy hair  as early as 3 months & in women the results are achieved  quickly & Completely.How many Sessions & Is it Painful & what about side effects?  8-10 Sessions are required & the pain is almost nil. The client can resume all activities immediately after the treatment & there are no side effects .Concluding today there are miraculous options in modern medicine which can solve the issues related to hair with simple advanced techniques & without any need for  surgeries. These options of Natural Hair Regrowth Therapy are available only with few selected trained doctors . 

Top Causes of Hair Loss and Hair Thinning in Women

Dr. Jolly Shah Kapadia, Dermatologist
For women, hair means way more than a bundle of fibres. Long or short, bouncy or straight, it's an expression of your style and personality. Losing those lovely tresses can really freak you out. Hair Loss, a nightmareWhether it’s short- or long-term, women lose hair the same way men do. It might thin all over, or your centre part could get wider and wider. You might even get a bald spot at the crown of your head. Rarely women also have a receding front hairline.How Does Hair Grow?Your scalp has about 1,00,000 hair. Each one has its own life cycle. A follicle produces a single hair that grows at a rate of half an inch per month. It stays for 2 to 6 years, then stops for about a month. When the next cycle starts up, that hair falls out. At any given time, most of your hair are in the growth phase.How Much Hair Loss Is Normal?Most people shed about 50-100 hair every day. Don’t worry if you find a few in your hairbrush or on your clothes. But if it starts to fall out in clumps or if you notice it getting thinner over time, check with your Dermatologist.What are the root causes of Hair Loss?There’s no single cause. Triggers range from medical conditions, to stress and lifestyle factors, like what you eat. Your genes play a role, too. Sometimes there may not be a specific reason.Major Hair Loss Triggers in women: Thyroid Problems: If the thyroid makes too much or too little thyroid hormone,your hair growth cycle might get affected. You may develop progressive thinning of hair all over the scalp.PCOS: If you have polycystic ovary syndrome (PCOS), your hormones are always shaky. Your body makes more male hormones, or androgen, than it should. This can cause extra hair on your face and body while the hair on your head thins out. PCOS can also lead to ovulation problems, acne, and weight gain. But sometimes thinning hair is the only obvious sign.Childbirth: You might notice your hair seems fuller during pregnancy.That’s because high hormone levels keep resting hairs from falling out. But after the baby comes, things go back to normal and those strands will fall out quickly. You could lose a lot of hair at once. It could take up to 2 years for your lovely hair to return to normal.The Pill: The hormones that suppress ovulation can also thin out your hair.You can also lose hair when you stop taking the pill. Medicines: Drugs like blood thinners those which treat high blood pressure, heart disease, arthritis, and depression; methotrexate, cholesterol lowering medications, chemotherapeutic agents etc. can cause hair loss.Crash Diets: You may lose more than weight with a fad diet. And if you lose weight more rapidly, you might also lose hair in a couple of months. Deficiency: A longstanding deficiency of Iron, Folic acid, and other nutrients can also trigger off hair loss and thinning.Tight Hairstyles: Wearing tight ponytails can irritate your scalp and cause hair to fall out. Long-term use of these styles can scar your scalp and lead to permanent hair loss.Cancer Treatment: Chemo and radiation therapy, two of the most widely used therapies, can take a toll on your hair. In their quest to kill cancer cells, both can harm hair follicles and trigger dramatic hair loss. But the damage is almost always short-lived. Once your treatment is finished, hair usually grows back.Extreme Stress: High-level physical or emotional stress can cause you to suddenly shed huge amounts of hair. The process may last 6 to 8 months. Examples of extreme stress are: - Serious illness- Major surgery- Trauma involving blood loss- Severe emotional distressHope this gives you a fair idea about the possible reasons for losing your crowning glory.The good news is, there's often a way to fix it. I will deal with the same in my next health feed. Till then, take care of your Hair!

Losing Hair? You Can Do Something About It Before It Is All Gone!

Dr. Karthik R
Hair loss {alopecia is the medical term} is a very common complaint in today’s population.Shedding of 100 to 150 hairs in a day on one's comb, brush, in the sink or on the pillow is considered normal. This is the result of the normal hair growth cycle.  Each and every strand of hair should undergo the growth cycle in 3 main phases. The growth phase, the resting phase and the shedding phase. Usually the growth phase is shortened leading to frequent shedding phase, resulting in severe hair fall. Majority of the adult population has been noted to have fallen under hair loss phase at some point of their life. Sometimes during their teens or in mid -thirties. Typical signs of STRESS RELATED hair fall is well appreciated in women. A women claiming to have always had a ‘ head full of hair’ and now reporting her hair to come out suddenly ‘by the hand full’. Usually she will be accurate in the onset of hair fall. This stress related hair fall is experienced more in women 3 to 4 months post delivery.The main causes:• Anemia appears to be an important risk factor for development of hair fall in otherwise healthy female patient• Infection on the scalp , either bacterial or fungal like in severe dandruff• Major physiologic stress• Abrupt hormonal changes• Some medications like thyroid and anti- depressants in a long run• Severe fever attacks• Blood loss leading to blood transfusion• Crash dieting and malnutritionTreatment: By reducing the hair fall the treatment goals are to achieve a change in the hair density and to provide an apt treatment without complications in a more safe way. Any reversible cause of hair shedding, such as poor diet, vitamins and minerals deficiency, hypothyroidism, or medication use, should be corrected first which slowly subsides the severity. Any unbalanced diet should be corrected before treating the cause. Patients should be reassured about the cause and modalities available to pacify the severity. Patients should be educated and encouraged to style their hair in the way that masks the defects. Some topical serums and tablets are available to treat this condition in an effective way. A regular follow up with a proper medical care will slowly heal the cause.

Chronic Kidney Disease - Silent Killer

Dr. Ajay Goyal, Nephrologist
Chronic kidney disease (CKD) is a condition in which kidneys are damaged and their ability to keep a person healthy is decreased. The main role of the kidneys is to filter waste products from the blood before converting them into urine. The kidneys also:Help maintain blood pressureMaintain the correct levels of chemicals in your body which, in turn, will help heart and muscles function properlyProduce the active form of vitamin D that keeps bones healthyProduce a substance called erythropoietin, which stimulates production of red blood cellsCKD is the reduced ability of the kidney to carry out these functions in the long-term. This is most often caused by damage to the kidneys from other conditions, most commonly diabetes and high blood pressure. If kidney disease gets worse, wastes can build to high levels in your blood and make you feel sick. You may develop complications like high blood pressure, anemia, weak bones, poor nutritional health and nerve damage. People with CKD are known to have an increased risk of a heart attack because of changes that occur to the circulation. These problems may happen slowly over a long period of time. Early detection and treatment can often keep chronic kidney disease from getting worse.Talk to your doctor about your kidneys if you:Have diabetesHave high blood pressureAre obeseSmokeAre over 50years of ageHave a family history of kidney disease, diabetes or high blood pressureHave swelling over feetThree simple tests to check for kidney disease are Blood Pressure, Urine analysis and serum creatinine. Early kidney disease can and should be treated to keep it from getting worse.

Some Devastating Statistics About Chronic Kidney Failure in India

Dr. Prashant C Dheerendra, Nephrologist
Even as we speak chronic kidney failure is taking a huge  toll on  lakhs of families in India. This is unfortunate because kidney failure is the easiest of all organ failures  to manage.  We have dialysis which can replace kidney function to a significant extent and kidney  is the easiest solid organ  to  transplant. This sad situation is because of a number of factors, the most important of which is the lack of awareness at all levels of the society. Compared to similar patients in the developed world or even some other developing countries, kidney failure patients have extremely poor outcomes in India. As things today we are not even addressing the tip of the iceberg. Given below are a few devastating statistics about chronic kidney failure in India.17% of Indians have some form of chronic kidney disease. This figure was reached that in a study conducted by Harvard Medical School in partnership with 13 medical centres  all over India. One third of the above people have advanced stages of the disease. There are  60 million people with diabetes in India, more than any other nation on the planet. Sadly, the majority of them are either  not diagnosed or poorly treated.At least 30% of diabetics will develop chronic kidney disease because of diabetes. People with the last stage of kidney failure (technically called Chronic Kidney Disease Stage 5 or CKD-5) require dialysis and/or kidney transplantation as a life sustaining treatment. 40 % of such patients would have developed kidney failure because of diabetes.2,00,000 new patients need dialysis treatment every year in India.  but the unfortunate reality is that only 10 to 20% of them get proper treatment.  The remaining are either not diagnosed or unable to continue proper treatment.Statistics suggest that there should be almost 20,00,000 people on dialysis in India a sof today. The reality is that there are only about 1,00,000. The rest have been lost due to non-diagnosis and non-treatment.The majority of chronic kidney failure patients are diagnosed in the last stage. Though proper statistics are not available, it is accepted that almost 50%  first see a nephrologist (kidney specialist) only in the last stage.There are 0.4 dialysis centers per million population in India. By contrast, Japan has 20 dialysis  centres  per million  population.Only 4,000 kidney transplants are  performed every year in India. The United States  with one fourth the population of India performs 16,000 such operations per year.Kidney failure can affect people of any age group. While in the west, the majority of patients are elderly, in India kidney failure patients are much younger and affects predominantly the working population.

Effective Management of Chronic Renal Diseases Through Ayurveda

Dr. Krishna Bhat, Ayurveda
Renal disorders are increasing nowadays, may be reasons are many including self medication, food habits, exposure to certain chemicals, lifestyle etc. As kidney is a very important organ to maintain equilibrium of body by eliminating the waste from our body or filtering blood - its health is must.In case of chronic Kidney disorders, current science doesn't have effective medication, especially to cure the condition. So here by I am giving an insight to Manage such problems with natural way of healing -  "AYURVEDA ".Based on my experience in treating kidney disorders I am suggesting the world to go for Ayurveda in case of such conditions.                                       Few reasons why AYURVEDA is more beneficial in such conditions are:In Ayurveda we use natural medicines ( Organic compounds) which can be easily absorbed and also eliminated without extra efforts.Natural medicines can stimulate Nephrons and help for regaining its function.Researches  prove that natural medicines used in AYURVEDA can improve structural and functional integrity of kidney better than any other medication.In case of kidney disorders any medication containing synthetic chemicals cause further problem as it is the organ filtering those chemicals to eliminate them.As kidney has many functions other than filtration like assistance in blood synthesis, maintaining blood pressure etc, multiple systems are involved in kidney disorders. As Ayurveda treats body as a whole, instead of giving many medicines we can use single medicine acting in multiple systems involved in pathogenesis of  disease.The medicines used are very much safe, instead of side effects we will get side benefits. As we give disease modifying medications for root cause and not symptomatic managements like other systems whatever improvements we get will be long lasting.As all the medicines are natural ones we can use in any age, any severity with certain modifications.In my next articles I will give some practical experience with case presentations so that it will be more convincing than any theoretical explanations. 

Is Chronic Fatigue Syndrome Making You a Zombie?

Dr. Vishwas Virmani, Physiotherapist
While Chronic Fatigue Syndrome has no known cure, the right kind of diet can work wonders in keeping your energy levels up. CFS is no easy condition to live with. However, with a few simple lifestyle and diet changes suggested here, there's no reason why someone with CFS can't be in control of the disease, rather than letting it control everything they do in their life.With our list of food dos and don'ts, keeping the symptoms of CFS in check will soon be a cinch.Curb the carbsTry and follow a low carb diet as much as possible. Cut out foods that contain processed and or refined carbs such as white bread, crackers, cookies, cakes, and soft drinks. Replace these with fresh fruits and vegetables to immediately feel more energetic. Avoid sugar and artificial sweeteners as they initially cause a rapid rise in blood sugar, followed by a sharp dip. This roller coaster causes fatigue and anxiety, leading to further sugar cravings. Soon, you'll be on this vicious cycle that leaves you totally drained.The heart of the matterSteer clear of foods that are are deep-fried, have high saturated fat content or excessive salt. These put you in the high-risk zone of developing cardiovascular diseases. However, do include healthy fats such as extra virgin olive oil in your diet to boost your immune function, correct hormonal imbalances, and also help with cognitive function. What's more, they're also an excellent source of energy!Protein powerGive dairy products such as milk and cheese a miss and switch to animal protein found in white meat, fish, and eggs. These are excellent sources of several essential amino acids that your body needs to function smoothly. Snacking on nuts and seeds in between meals is also a good way to get your protein fix.

Simple Breathing Exercises for Chronic Obstructive Pulmonary Diseases

Dr. Radhika Bharath, Physiotherapist
What is COPD?Chronic Obstructive Pulmonary Disease (COPD) is characterized by breathlessness (short of breath) or getting tired while breathing. COPD is an umbrella term for conditions such as chronic bronchitis, emphysema or a combination of both.Exercises of COPD• Deep breathing exercise:1) Diaphragmatic Breathing:- Sit Upright with back support- Look straight with chin neutral.- Place both your hands (palms one over the other) on your stomach (mid- abdomen)- Now take a deep breath in through your nose and feel your stomach move out (like an air filled balloon)- Make sure your chest does not move while breathing.- Once you have breathed in maximum, slowly breath out only through your mouth (as you blow a whistle) and feel your abdomen going inside.- Repeat this 10 time x 3 times a day2) Collateral Breathing: - Sit upright with back support - Look straight- Place your hands on the side of your chest wall (one hand on either sides)- Now take a deep breath in through your nose and feel the walls of your chest (rib cage) moving outwards as your chest expands.- No upper chest movement to be performed.- Now blow out the air through your mouth (as you blow a whistle) and feel the chest wall coming inside.- Repeat it 10 times x 3 times a day3) Apical Breathing:- Sit upright with a back support- Look straight, chin up- Place your palm across your upper chest (as the tips of your finger touch the collar bone).- Breath in through nose and feel the upper chest moving up.- Now once you have completely breathed in, slowly blow out through your mouth (as you blow a whistle) and feel your chest coming down to normal.- Repeat it 10 times x 3 times a day• Chest Expansion Techniques:1) Sit straight on a chair with back support (can also be done in lying).- Keep both the arms stretched out in front of the chest.- Now take your arms to the side and breath in through nose.- Slowly bring back the arms back in front of the chest and breath out through mouth.- Repeat 10 times 3 times a day.2) Sit on a chair with back support.- Keep both the arms stretched over head.- Bring both the arms to your shoulder level and breath in through nose.- Now gently take the hand back over head and breath out through mouth.- Repeat 10 times x 3 times a day.STAY HEATH WITH REGULAR EXERCISE!! GOOD LUCK!!

Smoking and Coping With Copd

Dr. Vandana D.Prabhu, Pulmonologist
Mr. X was a smoker and knew it was bad for his lungs. But he was more scared about having a heart attack. So he took an ECG every year but it was always normal, and his chest x-rays were clear. Even though he was getting breathless and coughing a lot, he thought it was a normal smoker’s cough. He ignored it till he reached a stage where he couldn’t walk far without breathing difficulty.Now he has given up smoking, and is on treatment for COPD. It was tough to quit smoking, but with will power he succeeded. He now feels much happier and goes for his morning walk comfortably.COPD is the short form for Chronic Obstructive Pulmonary Disease. “Chronic” means that it will not go away. “Obstructive” means partly blocked. “Pulmonary” means in the lungs. This means that you need long-term treatment for a disease that is causing some blockage in your lungs. The air tubes which carry air in and out of the lungs become narrower, so the amount of air that goes in is much less. Also, air cannot get out of the lungs properly. Because of this, the patient feels breathless, his lungs feel very full, and his chest feels tight. These are the symptoms of COPD.Smoking is the most commoncause of COPD. People who get COPD are usually smokers over 40 years of age. Theymay be ex-smokers who have quit, but already have lung damage. Even non-smokerscan get COPD if they keep breathing in second-hand smoke. Constant exposure tofumes from burning firewood or charcoal is a risk factor. That is how women inrural India get COPD from their cooking stoves {“chula”} or room heaters[“sigri”]. Asthmatics can get COPD if their asthma is not properly controlled.Occupational exposure to dusty or smoky air like coal mines; or otherindustries like cement, textiles and chemicals may also cause COPD.The patient is asked to doa breathing test called spirometry; by which the doctor grades COPD as mild, moderateor severe; and decides on the treatment plan accordingly. Newer inhaledmedications are safe and effective for long-term treatment. The most importantadvice is to stop smoking and take the prescribed medicines regularly.The patient’s condition canget worse even if he smokes just two cigarettes a day. Cigarette smoke reducesthe lungs’ immunity against infections. It irritates the airways which getnarrower and produce excess mucus that blocks them. If the patient’s willpowerto quit smoking is not enough, the doctor may recommend a nicotine patch/chewing gum. This nicotine substitute reduces withdrawal symptoms like anxiety,restlessness and craving for tobacco smoke.To QUIT Smoking:Set a definite date when you will stop smokingcompletely.Tell your friends and family that you are tryingto stop. They will support and motivate you.Take one day at a time. Mark off each successfulday on a calendar.Avoid people who smoke and places that make youwant to smoke.Remove all ashtrays, cigarette packs andlighters from your home.Keep your hands busy. Whenever you feel likepicking up a cigarette, pick up a pencil instead.If you feel an urge to smoke, chew some nicotinegum instead.If you start smoking again, don’t give up onyour goal. On an average, people make 3-4 attempts to quit before they stopsmoking permanently.Keep the air clean in your home. Avoid smoke,fumes, and strong smells. If your house is being painted or pest-controlled,stay away.If you are cooking, keep the kitchen windowsopen and use an exhaust fan.On days when there is lot of pollution and dustoutside, stay at home and keep the windows closed.If you are overweight, it is harder to breathe.Try to lose weight.If you become breathless while eating, eatslowly and talk less.Eat fresh fruits and vegetables; in smallamounts but more frequently.Drink lots of water. This helps make the mucusin your lungs thinner, so that you can cough it out easily.Do breathing exercises. Walk slowly for 20 mindaily. If you feel breathless, stop and rest.If your COPD is very bad and you have beenhospitalised, the doctor may advise you to take oxygen at home. You will have toarrange for an oxygen cylinder or an oxygen concentrator.If breathing becomes very difficult, and it ishard to walk and talk, it may be an emergency. Go to the hospital right away.

Rheumatology

Dr Aaina
A rheumatologist is an internist or pediatrician, who received further training in the diagnosis (detection) and treatment of musculoskeletal disease and systemic autoimmune conditions commonly referred to as rheumatic diseases. These diseases can affect the joints, muscles and bones causing pain, swelling, stiffness and deformity.Autoimmune conditions occur when the immune system sends inflammation to areas of the body when it is not needed causing damage/symptoms. These diseases can also affect the eyes, skin, nervous system and internal organs. Rheumatologists treat joint disease similar to orthopedists but do not perform surgeries. Common diseases treated by rheumatologists include osteoarthritis, gout, rheumatoid arthritis, chronic back pain, tendinitis, and lupus.Many rheumatologists also conduct research to find a cause of and better treatment of a rheumatic disease.How is a rheumatologist trained?A rheumatologist must complete four years of medical or osteopathic education followed by three years of residency training in either internal medicine or pediatrics. Some rheumatologists are trained in both. After residency, they must enroll in a rheumatology fellowship for two to three years to learn about chronic musculoskeletal and autoimmune conditions and their treatment.Rheumatologists then take a board examination to become board certified in rheumatology. This certification/exam has to be retaken every 10 years. Physicians are also required to participate in a certain amount of continuing medical education on a yearly basis.

Father Day: What Should I Gift Him?

Dr. Sandeep Nayak, Surgical Oncologist
Health and Happiness!The key to a healthy life is early detection of any disease.  The idea is to identify the disease before it causes irreversible damage. This applies to all chronic diseases like hypertension (high BP), diabetes or cancer. Among these the first two cannot be cured. However, cancer is curable if it is detected early. Let us discuss a few tips for healthy living that would benefit your dad. The key to healthy life includes healthy habits like exercise, meditation and addiction free life. These three contribute to most of the chronic ailments. Tobacco contributes to more cancers than any other single risk factor. Healthy food habit is also very important in preventing diseases. Low calorie diet with plenty of fruits and vegetables is far healthier than fatty food items. So, help your dad to inculcate these healthy habits. There are some cancers that you should be aware of when it comes to your father and it is important that you get the screening tests done before symptoms start. These tests include a blood test for prostate cancer (PSA), a stool test for colon cancer and an ultrasound scan to look for internal organs. These are advised once in a year, once your dad is above 50 years of age. Also other tests for detecting heart ailments and diabetes are done at the same time. Remember that cancer is a painless disease until it becomes advanced. Do not allow him to wait on a painless symptom. Here I am sharing my video on Early Detection of Cancer and Cancer Prevention. This would be the best gift you can give you dad. Happy father’s day!

8 Natural Ways To Sleep Better

Health.com
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Aerobic Exercise: 10 Reasons to Get Physical

Ms. Raisa Luther, Psychotherapist
Whatever your age, weight or physical condition, aerobic exercise is good for you. Find out why, get the motivation and get moving! How your body responds to aerobic exerciseWhen you indulge in aerobic activity, you’ll breathe faster and deeper. That means more oxygen gets into your blood stream, which in turn increases blood flow to your muscles and lungs.Moreover, your brain will release endorphins, a chemical that enhances your sense of well-being.Whatever you age or condition, physical activity will make you healthier and happier.Check out these 10 ways that aerobic activity can help you feel better and enjoy life more:Keep excess kilos away Combined with a healthy diet, aerobic exercise helps you lose weight and keep fit.Increase your stamina Regular exercise will increase your staying power, reduce fatigue and enable you to do more.Protect yourself from viral illnesses Aerobic exercise strengthens your immune system. This may leave you less vulnerable to minor viral illnesses, such as colds and flu.Reduce your health risks Aerobic exercise reduces the risk of many health risks, such as obesity, heart disease, high blood pressure and type 2 diabetes.Manage chronic conditions Aerobic exercise is known to help in lowering blood pressure and control blood sugar. If you have a heart condition, aerobic exercise will also help you.Lower cholesterol Aerobic exercise boosts your high-density lipoprotein (HDL), the "good," cholesterol, and lowers your low-density lipoprotein (LDL), the "bad," cholesterol. This may result in less build-up of plaque in your arteries.Boost your mood Aerobic exercise elevates your mood, helps in fighting depression, reduces stress and promotes relaxation.Stay 'young' as you age Aerobic exercise strengthens your muscles, which helps you stay physically stable and mobile as you get older.Aerobic exercise also keeps your mind sharp Research indicates that at least 30 minutes of aerobic exercise three days a week reduces cognitive decline in older adults.Live longer Studies also indicate that people who indulge in regular aerobic exercise live longer than those who don't exercise regularly.Don’t rushConvinced? But remember to start with small steps. Especially if you’ve been inactive for some time, or have a chronic health condition, get your physician’s consent.And when you start, start slowly. You might walk for 5 minutes in the beginning and gradually build on that. Do not overstrain.What are the options? Walking, swimming, bicycling are some.Start today. And stay healthy tomorrow.

5 Ways to Get Your Share of Exercise During Work Hours

Ms. Akshata Dorkadi, Physiotherapist
These days it seems important to log in long hours after idle hour with your buttocks glued to your chairs. Using the old “no-time-to-exercise” excuse is becoming a trend more than ever. Even short bouts of cardio, stretching and strength exercises in your office can help improve your fitness and health. We cannot promise a six packs abs with it, but this can surely get rid of your pain, improve your strength and burn a few extra calories. We have some sneaky exercises to a healthier and a happier work day. CardioBurn Calories not electricity!The Stair Master:Take the stairs instead of the elevator. Feel the real leg burn. If you work on the 8th floor and never ever taken the stairs, start with walking up 3 floors and take the elevator from there. Add in one more floor each week as a treat for completing the task. Slog and Jog:Instead of slogging for hours nonstop, take a mini break and jog on the spot. Pop up from the chair to admire the butt print on the chair, and jog at your desk. Want to huff and puff a little more, lift those knees closer to the chest. Do it for a minute and get back to slogging.The Wandering employee:Walking during working is underrated. Instead of dialling extensions and writing lousy emails, walk up to the cubicle of your co-worker and see the importance you get from them!Sneak into the Conference room:If you find your conference room to be empty, walk in through the doors like you own it. Stroll as fast as you can through the room. Make sure you keep changing direction around the conference table to avoid any hip pain.The Unauthorized Office ChairThe chair Swivel:Use your desk chair to swivel with your oblique abs. sit upright, let your feet hover over the floor. Hold the armrests firmly. Use your core to swivel the chair from side to side. Swish back and forth for 10 rounds. The “Weeee” desk chair:Everyone likes to play with their desk chair. While seated in the chair, position yourself at a one arm distance from your desk. Raise your feet slightly off the ground and hold onto your desk. Pull yourself towards the desk and push yourself back. Repeat 10 times or until you burn holes into the carpet.The desk squat:Start standing with your feet apart. Pretend as if you are sitting on your chair and getting back to business. Bend your knees slightly and the thighs are parallel to the ground. Touch your buttocks to the seat of the chair and push yourself back up. Repeat 10  times.Under the wrapsThe silent Butt squeeze:start toning your booty. Simply squeeze your buttocks, hold for 10-15 seconds and release. Repeat until they tire. The Kegels:Women can do Kegels. Tightening, holding and then relaxing the pelvic floor muscles (the muscles that control the flow of your urine every time you want to rush to the little ladies room).The Ab squeeze:Another silent deskercise, this one can be covertly be executed when walking down the hall or seated during a call. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.Be the Mr Deskercise guy instead of Mr FormalMr. DeskerciseTouch your toes:The old touch-your-toes are a great stretch for your legs. Pop-up of the chair put one leg on your chair and bend to touch your toes. I-do-not-know:Remember when you are irritated and you want to say, “ I do not know what the hell is going on around here!” Do the same. Shrug. Bring your shoulders close to your ears. Repeat it 10 times and get back to your screen.Reach for the sky:Sitting tall in your chair, stretch both your arms over your head and reach for the sky. Hold it for 10 seconds and do it again.The chair yogi:Sit facing forward, turn your head to the left and torso to the right. Feel the stretch and do it on the other side. Repeat.Drop a pen:What should you do if one of your coworkers finds you two feet away from your desk , stretched out, staring at the floor? You can pretend you dropped a pen. But it’s better to say, “Feels awesome. Try it!”The Fun Lunch TimeThe Wall Street Squats:When everyone has left for lunch, it's squat time! Stand against a wall, drag your back down while bending your knees till your thighs are parallel to the floor. Squeeze your buttocks and come back up. Repeat 15 times and head for lunch.Desk Push Ups:Lay hands on your desk. Incline your body in relation to the floor. Do 10 push ups. If you’re worried about getting sweaty during work – don’t! Doing five or even ten push-ups at a time is not going to make you sweat.Go for a 20 min walk post lunch:Go for a 20 min walk break after your lunch with your colleagues. Laugh. Praise. Share. Live. Make your workplace fun than boring. Try these fun bursts of a workout either by yourself or with few of your colleagues. 

"Exercise" While Sitting at Your Computer

Dt. Itu Chhabra, Dietitian/Nutritionist
Being glued to your desk while typing away at your computer for an average of 8-10 hours a day may be a part of your normal routine. However, sitting at the computer all day may not exactly be good for the body, as it can bring about backaches due to poor posture and eye strain. The lack of activity (sedentary lifestyle) can also lead to additional weight gain and increases your risk for cardiovascular disease, among other effects.On the other hand, being in a desk job does not have to be an ordeal for your health. If you are one of those people who have to be at a desk all day long, there are some simple steps that you can follow in order to improve your posture and keep your health in check.1. Observe the proper sitting posture in a good chair that is designed for desk work. Your back should be straight, your shoulders back, and the top of your monitor should be level with your eyes. If you have to look down or up, then you need to adjust the height of your screen. Also, make sure that your wrists do not lie on the keyboard or on the mouse pad (unless you have a pad with a wrist rest). This will help prevent Carpal Tunnel Syndrome. Keep your legs bent at the knees so that the knees are only slightly higher than your hips. Feet should be flat on the floor or on a step stool of some sort.2. Do simple stretching exercises. Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.Neck: To stretch your neck, flex your head forward/backward, side to side and look right and left. This can be done almost anytime to lessen tension and strain. Never roll your head around your neck. This could cause damage to the joints of the neck.Shoulders: Roll your shoulders forward around 10 times, then backward. This helps release the tension off your shoulders.Arms and Shoulders: A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your body. Twist your hands in so they point toward your body and lean forward, hunching your shoulders. Take this a step further and push your shoulders and elbows closer to the desk.Wrists: Roll your wrists regularly, around every hour or so. Roll the wrists 10 times clockwise, then 10 times counterclockwise. This will help prevent Carpal Tunnel Syndrome if you spend a lot of time typing.Ankles: Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion 10 times, then counterclockwise. This helps improve blood circulation, and prevents that tingling feeling you can get when blood circulation is cut off, also known as "Pins and Needles".Chest: Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest.Abdomen: Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this for every few minutes all day long while you are working at your desk. You can also perform Kegels (pelvic floor exercises) while sitting.Calves: Stretch your calves. While sitting, lift up your legs on the balls of your feet and set them down. Repeat until your legs are comfortably tired. Repeat after about 10 minutes later, and continue doing this routine for about an hour or so. This will exercise your calves, and will help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users.3. Stand up every half hour to walk around a bit. This will ensure continuous blood circulation in your arms and legs, and will keep them from getting too strained. Take walks to the water station to refill your glass. If you can afford to take longer breaks, take a short walk outside your building, and use the stairs instead of the elevator to go down. Aside from giving your legs and heart a good workout, you would be able to take in fresh air as well.4. Give your eyes a break from focusing on your screen. Every 30 minutes or so, shift your focus from the computer screen and scan around other subjects in the room, such as a window, clock, desk, or door. This helps promote eye movement and lessens chances of eye irritation and headaches. Another technique to relax your eyes would be to rub your hands together, then place your cupped hands over your eyes.5. Take advantage of the downtime created by rebooting or large file downloads. Get up and take short walks around your floor. If you can afford to do it and do not have many co-workers around who would be bothered, try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks.6. Do exercises with the help of a few tools:Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you probably won't be needing to use your hands very often, so use this opportunity squeeze your gripper. It is an excellent forearm workout.Acquire an elastic band (also cheap, small and light) and use it to do the actions mentioned above (i.e., when stretching your arms, do it by pulling apart the elastic band). This will stretch and work the muscles slightly.Invest in a large size stability ball or stability ball-style desk chair, and sit on it with back straight and abs firm. You burn calories stabilizing your core and body on the ball. While an actual stability ball is more effective, the chair is a more viable option to use in an office environment. While sitting or talking on the phone, you can bounce or do basic toning exercises. Use the actual ball form in moderation when typing, as this is probably not the most supportive seating to prevent carpal tunnel and tendinitis.7. Take a few deep breaths. To work your abdominal muscles, hold your stomach for a few seconds when breathing in, then release when breathing out. If possible, get some fresh air in your lungs by taking a walk outside, as mentioned in a previous step.8. Have a bottle of water by your side and make a habit of drinking some every half hour. If you do this consistently you will begin to feel more alert. Take trips to your water refilling station to refill your jug or glass, so that you can also walk around and exercise your legs at the same time.9. Find opportunities to move by conducting a walking meeting, taking the stairs when available, walking to another office instead of calling or emailing, walking around your building during lunch. 

How Regular Exercise of Even 30 Minutes Can Help You Stay Fit!

Rhea Lakhiani
Being physically active is one of the most important steps that people of all ages can take to improve their health. The Centres for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) recommend that ‘Every adult should accumulate at least 30 minutes or more of moderate intensity exercise on most, preferably all days of the week.’So for all those who have been using lack of time as an excuse, remember 30 minutes = just 3% of your day! And it is enough to set the ball rolling and result in numerous health benefits.‘Exercise is a form of physical activity that is planned, structured, repetitive, and performed with the goal of improving health or fitness.’There is ample evidence stating the beneficial effects of exercise on physical and psychosocial health.It plays a vital role in not just management of several diseases but also in the prevention of various ailments.It has been shown that participating in 30 minutes of exercise, albeit regularly, reduces the risk of coronary heart disease, stroke, diabetes, hypertension, colon cancer, and breast cancer and lowers risk of premature death.Exercise also has a positive effect on mental health as it elevates mood and lowers risk of depression.Exercise leads to an increase in blood flow to muscles which in turn results in an increased capacity for activity. Specific adaptations occur in the cardiovascular, muscular and respiratory systems which allow the body to use oxygen more efficiently, and improve overall heart health. This can be termed as the ‘training effect’ that is seen with regular exercise.Additionally, exercise is a key determinant of energy expenditure, i.e. it increases the amount of calories you burn while exercising as well as in resting state (increase in the Basal Metabolic Rate), and thus is fundamental to energy balance and weight control.Half an hour of daily exercise proves to be a preliminary step as it results in adaptations in most of the body systems that in the long-term translate into a healthier, fitter and stronger body.The bottom line is that some exercise is better than none! Choose a sport that is enjoyable and appealing to you so that you’re more likely to adhere to it. Being consistent is key, as long-lasting health specific benefits can only be gained when you are regular. Engaging in just 30 minutes of exercise will leave you amazed at the body’s ability to change shape, size and functional capacity. Yes! Staying fit is that simple and achievable…30 MINUTES IS ALL IT TAKES!If you’ve been convinced about investing your minutes in exercise, but are wondering where and how to start, here are a few activities and exercises that will help you set out on the road to fitness. Remember to incorporate at least a 5-10 minute of warm-up and cool down. This prepares the body and lowers the risk of injuries. 1) Glute-BridgeAs the name suggests, glute-bridges helps strengthen buttock muscles and when done regularly also helps prevent low back pain and injury.">As the name suggests, glute-bridges helps strengthen buttock muscles and when done regularly also helps prevent low back pain and injury.2) Lunges Uses your body weight to challenge the shoulders, chest, triceps and core. If the standard push-up seems hard to master, you can start with doing them on your knees or on an incline.">Lunges, if done correctly, is a great exercise to work out your glutes, hamstrings and calves. It can be done with many variations like the side-lunge, reverse lunge or walking lunge.3) Planks Uses your body weight to challenge the shoulders, chest, triceps and core. If the standard push-up seems hard to master, you can start with doing them on your knees or on an incline.">Another effective exercise that generates tension throughout the body. To be able to maintain the plank with correct form should be the first concern rather than focusing on the time for which you can stay there. 15 seconds is a decent time to start with, aiming to progressively increase the seconds.4) Bird-dog Uses your body weight to challenge the shoulders, chest, triceps and core. If the standard push-up seems hard to master, you can start with doing them on your knees or on an incline.">This is a simple exercise that helps increase core strength and stability of the low back (lumbo-pelvic  stability)5) Inchworm Uses your body weight to challenge the shoulders, chest, triceps and core. If the standard push-up seems hard to master, you can start with doing them on your knees or on an incline.">A dynamic exercise that activates almost the entire body. It helps to improve flexibility, strength & endurance by especially targeting the shoulder and core musculature.6) SupermanThis exercise helps to strengthen the lower back muscles7) Push-upUses your body weight to challenge the shoulders, chest, triceps and core. If the standard push-up seems hard to master, you can start with doing them on your knees or on an incline.8) Squat There’s a reason why the squat is known as the‘King of exercise’. It is a compound exercise that works out the full body, primarily the buttocks and thighs.And if you still have any doubts on how to get your share of exercise book an appointment today for a FREE 20 min consultation with an expert physiotherapist. Click here to book an appointment: http://bit.ly/FreeConsultation1

All You Need Is Exercise Tips for Different Body Types

Ms. Swati Kapoor, Dietitian/Nutritionist
If there are clothes available according to your body type then why not have personalized workouts that work the best with your individual body type. To make it simple we have divided the most common body shapes in women in four different categories. The categories are: pear,straight, curvy and athletic.Here are some easy tips to keep in mind when working out to get the best body shape.Pear ShapedLike an pear the body is wider from the base and thin from the top. This kind of body tends to show you heavy at the bottom. Tone up your arms and shoulders exercise to increase in size and tone down the bottom to find the balance between bottom and top. Shift the focus to the top.Straight ShapedSome women have a straight body and no curves at the top or bottom. If you have one of these bodies then you should probably start with a complete body toning program. Work out your glutes and thigh muscles to shape them up and add some curve to it. Reduce your waistline with some cardio workout and fat burning to make the top look curvaceous. Would you like your waist and top be the same ratio. Workout your deep abdominal muscle to pull in the stomach and tone up.Curvy ShapedYour bust and hips are wider than your waist line. This curvy body has curves which are fat and not muscles. Need to lose the fat. Tone your complete body to lose fat from arms, legs, thighs and chest. Do more of cardio and aerobics to burn off fat and look slim to perfect a curvaceous body type.Athletic ShapedIf you have a wider shoulder than your hips you probably fall in this category. Workout on your core muscles and work on your glutes, thighs for the perfect shape.Get to know more about exercises for great butt.For those who want to get into the technical details then here is how you can calculate your perfect figure according to your body shape. The basic formula is that your waist to hip ratio has to be 0.7. For eg: if your waist is 26 and your hips are also the same size then the ratio is 1. If your waist is 24 and hips 32 then your ratio is 0.75 which is considered a perfect ten figure.Eat the right nutrition and do the right exercise and even you can get that ten on ten figure.

Regular Exercise Can Affect Your Health for Up to 20 Years

Ms. Swati Kapoor, Dietitian/Nutritionist
Most people include exercise in their daily routine when they want to shed some weight or gain some muscle. But did you know that regular exercise today can affect your health for up to 20 years from now.According to a study published in the journal Psychology of Sport and Exercise, new research from the Karlsruhe Institute of Technology in Germany suggests that your health and fitness habits can predict the outcome of your overall fitness and health almost 20 years later. The researchers analyzed 243 women and 252 men who were an average age of 45. The researchers used a four-stage "biopsychosocial model" to pinpoint factors that could have an impact on future health and fitness. The first stage included environmental factors, such as socioeconomic status and migration background. The second stage consisted of personal factors, including social support, stress management strategies and the feeling of coherence. Behavioral factors, such as smoking, physical exercise and nutrition habits made up the third stage, while the fourth stage consisted of physical fitness and health. The researchers found that nutrition and physical exercise habits reported at the baseline of the study affected the fitness of participants during the following 18 years.To keep yourself healthy follow the following steps:1. Eat healthyInclude fresh fruits and vegetables in your daily diet. This will provide you with fiber, antioxidants and other trace elements which are necessary for overall health. Choose grilled, roasted, sauteed or steamed food over fried.2. Take enough sleepRest is really important for your body because lack of sleep can lead to disturbed physiology of your body. When you do not get enough sleep it may lead to cravings and an over-consumption of calories.3. Do your workoutMake a routine of working out at least 5 times a week for a minimum of 30 minutes. Exercise has many health benefits such as helping you in avoiding sugar cravings, giving you a toned body, burning fat, keeping your body’s organs functioning well, etc.4. WaterWater keeps your body hydrated which is really important for proper functioning of your internal organs. Drinking 10-12 glasses of water a day will keep your body hydrated and when fully hydrated, your body eliminates waste more effectively, which can quicken your digestive system and help you lose weight.So, make exercise a habit. It might start with the goal of losing weight or gaining muscle, but make it a permanent lifelong routine for its holistic lifelong benefits.

Exercise 101!

Ms. Tehzeeb, Dietitian/Nutritionist
YES, the benefits of exercise are written on, heard about and perhaps all too overdone. Yet, here we are doing a quick and dirty summary for all you readers about 10 exercise basics.1. First things first, you need one! Yes, no matter your age, sex, geographical location, social status, body composition, we all need to workout. Exercise is an anti-ageing tool which means that it would make us look and feel younger. Now who doesn’t want that?2. It can be broken down into 3 components: endurance, flexibility and strength and a good workout would encompass all of these 3 componentsEndurance – In simple terms, how much your body can ‘ensure’ without reaching a point of fatigue. Examples include walking, jogging, running, dancing, swimming, tennis, squash to name a fewFlexibility- Flexibility training includes exercises for the purpose of increasing one’s range of motion and making the muscles more tensile. Excellent examples of activities that improve flexibility are yoga and stretching exercisesStrength- The maximum amount of force a muscle or muscle group can develop during a single contraction. Examples are lifting weights, using a resistance band, using your own body weight3. Pre-workout – Want to get the most out of your workout? Then you need to plan a healthy, nutritious pre-workout meal to better fuel your body for the exercise. Best to consume a fruit 30 minutes prior to working out. If working out post breakfast, lunch or a bigger meal, a gap of 90 minutes is recommended4. Post workout – Eating a meal after the workout is just as important as a pre-workout meal as it helps to replenish the glycogen stores that are used up during the workout. Also, a meal would help repair and recover our muscle tissues which have gone through damage during the workout. What you eat would largely depend on time of workout completion. If you workout in the mornings, then a breakfast immediately post workout would be a good idea. If evenings, then dinner5. Warming up – This is the first step to a successful exercise. It helps to raise the total body temperature and muscle temperature that is required for vigorous exercises and to prevent injuries6. A cool down – This allows for the gradual return of heart rate, respiratory rate and core body temperature back to pre-exercise levels. It also ensures that you don’t go through post-exercise stiffness thereby allowing for a more efficient exercise7. Consistency – 2 days a week for 3 months is better than 7 days a week for 1 month and 2 months of doing nothing and eating in front of the TV. No, we’re not telling you to workout less, we are asking you to be consistent with whatever it is that you commit to. This forms the basis of a healthy, lifelong exercise plan8. Drink up! Your body needs the good old H20 to refill back the fluid loss we experience due to sweating. So drink enough water during and after your workout9. Even if it’s 15 minutes a day, it counts. Some exercise is better than no exercise and 15 minutes spent on exercise would be 15 less minutes spent on your iPhone which is a complete win10. Baseline diet – So here’s where we actually come into the picture. A good baseline diet will serve many purposes (replenish glycogen stores, counter damage that body cells go through during workout). Below are a few elements that comprise of a good baseline diet:A fruit pre-workoutA wholesome meal within the first hour of finishing the workoutMinimal consumption of foods which are packaged, processed and deep-friedNo blanket bans on carbs and fatsSensible eating—no restriction, limitation, starvation.

Why Exercise Is Even More Important in Old Age

Ms. Swati Kapoor, Dietitian/Nutritionist
Regular exercise can help boost energy, manage and prevent most ailments and even reverse some of the symptoms of aging. As you grow older, an active lifestyle is more important than ever. Exercise is good for your body, mind, mood, and memory.Starting or maintaining a regular exercise routine can be a challenge as you get older. There are many reasons and excuses to slow down and take it easy as you age, such as: • There is no point in exercising. You are anyway getting old. • Older people should not exercise to save strength and energy. • Exercise puts the elderly at the risk of falling or injury. • It’s too late to start. • Disabled elderly cannot exercise sitting down.The above excuses and reasons are all untrue. No matter what your age is or your current physical condition, you can benefit from exercise. As you age, regular exercise is more important than ever to your body and mind. Exercising has many health benefits, such as the ones mentioned below:Physical Health benefits:• Exercise helps older adults maintain or lose weight: Due to the effect of aging, body metabolism slows down naturally, which may lead to weight gain. Exercising can help boost metabolism and maintain body weight.• Exercise reduces the impact of illnesses and chronic diseases: Regular exercise improves the body’s immune response, helping in keeping illnesses and chronic diseases at bay. Along with benefitting the immune system, exercise also aids in better heart health and blood pressure, better bone density,and better digestive functioning. Exercise even leads to a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer.• Exercise enhances mobility, flexibility, and balance in adults over 50. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.Mental Health Benefits:• Exercise improves your sleep: Poor sleep is one of the consequences of aging and quality sleep is important for your overall health. Exercise helps you fall asleep more quickly and a sound sleep.• Exercise boosts mood and self-confidence: Exercise leads to the production of a hormone called Endorphin which is also known as the happy hormone. This hormone can actually help you feel better and reduce feelings of sadness or depression. Being active and feeling strong helps you feel more self-confident as you age.• Exercise is good for the brain. Exercise benefits regular brain functions and can help keep the brain active. Exercise may even help slow the progression of brain disorders such as Alzheimer’s disease.Here are some tips mentioned to get started safely:• Ask your doctor before starting an exercise program and identify what needs to be avoided, especially if you have a pre-existing condition.• Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule.• Divide the workout into two 10 minute sessions separated by 8-10 hours.• Force yourself to stick to an exercise schedule.• Stay motivated by focusing on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss, which can take longer to achieve.• Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out a cold sweat, or experience pain.

What & When to Eat After Workout?

Ms. Swati Kapoor, Dietitian/Nutritionist
You know if you should exercise on an empty stomach, and you know what to eat before your workout, and the timing your pre-workout snack. Now, find out what to eat after exercise.Eating the right snack after your workout session is extremely important to your fitness level. It helps your body build muscle, improves calorie burn, and prevents muscle catabolism (body using muscle for energy).Post workout nutrition is key since after your workout, your muscles are sore and all the glycogen from your muscles in completely depleted. Your muscles are in a repair mode, and what you need to do is supply them with the right nutrition to help repair damaged muscle and build further on the existing muscle.What should you eat after exercise? Your post workout snack should be low fat and have a carbohydrate to protein ratio of 2:1. This snack needs a higher carbohydrate content because your muscles’ glycogen stores are depleted and to repair them, you supply them with nutrients your body needs fast dissolving carbohydrates. So, this is the time you want to eat simple carbohydrates (understand carbs and Glycemic Index). Yes, this is the one time that we really sugar is actually good for your body. The protein should be preferably whey protein since it is absorbed faster by your body.When should you eat a snack after exercise? Your post workout snack should be eaten within 30 minutes of completing your workout. This time window represents the time frame during which your muscles are primed to absorb nutrition.Why should your post workout meal be low fat? Being low fat will help your body absorb the nutrition faster. If your post workout snack is high in fat, it slows down digestion and thus absorption in your body. Besides that, studies have shown that post workout snacks high in fat blunt the production of growth hormone in the body.What's important in a post workout snack? For this snack, high nutrient absorption rate is key. If your snack is liquid, all the better. An ideal post workout shake is low fat chocolate milk. Or a whey protein shake with honey, or other simple carbohydrates. Another simple snack is low fat yoghurt with granola- yoghurt has a combination of whey protein (fast absorbing protein) and casein (slow absorbing protein), and the granola will give you fast absorbing carbohydrates. At this time, you can also pop in a multivitamin with your snack. The vitamins and minerals are micronutrients that help perform body functions and help with building muscle.If you're going to use whey protein, make sure you use a high quality whey protein, for best results.

Exercise to Stimulate

Dr. Neeraj Gupta, Homeopath
Physical activity is a natural part of human life. But as we grow up our inclination and capacity to do exercises becomes less. This is because of our jobs, readily available transport and home based leisure such as watching television. Thus, it becomes necessary for an individual to have planned exercises. If he does not do so the body deteriorates and the bad effects of sedentary life e.g. high blood pressure, increase in cholesterol, start piling up. A human being needs to exercise to feel better and feel fit. Being fit relieves you of your tension and stress, thus improves your mental health too.Fitness and exercises help our lungs, heart and muscle work more efficiently and does not make them bigger in size. A fit muscle is capable of more work. Physically fit people can transfer large amounts of oxygen from the blood to the muscles, allowing the muscles to work longer.The heart pumps blood all over the body. The amount of blood reaching, for e.g. to the legs depends on how frequently heart beats and also on how much blood it pumps out at each beat. Thus exercise makes the heart muscle more elastic, so that at each beat it contracts more efficiently forcing out more blood. Thus fewer beats are needed to supply the required oxygen-bearing blood to the legs.CHOOSING YOUR EXERCISE. The best is to find a form of exercise that you like to do and can do easily. When you are ready for exercise routines, start slowly and never push yourself to a point where you feel uncomfortable. You should be able to carry out a conversation with someone exercising with you or next to you.The different types of exercises that you can do are:WalkingFast walkingCyclingSwimmingJoggingBadmintonTennisAerobicsHOW TO START?Some body who has never exercised in his life show rather begin slowly. You should not exercise for longer. You should feel comfortable even if it is only for 5 minutes. Then when you start tolerating go on increasing the time steadily. Try to have atleast 2 to 3 sessions a week.Do not take violent exercise (like a game of squash) only occasionally. Getting into an exercise pattern with short, regular sessions is far more effective than trying to achieve instant fitness in short bursts. BENEFITS OF EXERCISES: Along with diet, exercises can reduce your weight. Thus this one of the main reasons for obese and over weight people to take on exercise. Running a kilometer burns off no more than the calories found in small piece of cake. But in the long-term, exercise increases the rate at which the body breaks down foods, so less of your intake is stored as fat reserves. Exercises helps to lower the levels of cholesterol in your body, which is responsible for major cardiac problems. Some smokers feel exercises help them to stop smoking. Exercises regularly help to maintain good mental health by relieved stress and tension. DO'S AND DON’TS Do consult your doctor if you suffer from high blood pressure, black outs, dizziness, heart disorders, diabetes, back pain or arthritis.Do not exercise for more that 20 minutes at a time at first.Gradually build up your session.Don't exercise when you are tired, or feverish or sick.Do stop and take rest if you become breathless or there is pain. Do warming up exercise like stretching before starting any strenuous exercises.Do not enter competitive sport if you suffer from stress or tension.At least wait for 2 to 3 hours before exercising after a meal.Wear loose comfortable clothes during exercises.Buy good shoes for exercising. 

Expert tips to treat insomnia

HealthLine.com
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Expert tips to treat insomnia

HealthLine.com
show more