Yoghurt - The Beneficial Breakfast Option

         The new research has found out that the people who consume Yoghurt daily for breakfast are protected from the certain kinds of Colon Cancers. The yoghurt contains live strains of beneficial bacterial that is essential for gut health. The researchers found out that those consumed two or more servings of Yoghurt every week has 20% chance of less Colorectal Cancer developments. Eating Yoghurt which includes the Probiotic Bifidobacterium may help maintain a healthy balance of bacteria in the gut which can prevent inflammation and reduce risks of developing colon cancers.

Japanese Style Healthy Diet

The Japanese style diet rich in vegetables, fruits, seafood and Soy Products. This diet helps in the overall healthy living of a erson and his lifespan. 

Surprising Superfood for Daibetics - Potatoes

        Potatoes are always considered to be less consumed for the people of Diabetes because of its high Glycemic Index which will spike the blood sugar levels. Hence the Diabetics are always leery of eating these potatoes. A recent research conducted at Nevada University, its found out that far from being problematic potatoes have some essential nutrients that are beneficial for heart health in Type 2 Diabetics. A small group of people were asked to eat the baked potato with skin everyday while the other group of people were asked to eat white rice daily. The results were really surprising as the people who ate Potatoes had very less sugar spike compared to those who ate white raise. The former people who ate potatoes had improvement in body composition, waist circumference and resting heart rates. 

      Hence the properly cooked Potatoes are very good for people with Diabetics and I am the example for this as my sugar levels doesn't spike much when i eat Potatoes. This doesn't mean that you need to be Potato Couch. The regular exercise or medications are equally important for overall well being.

Protect Your Joints

      The bones, tissue, tendons, cartilage, ligaments and nerves are the major parts of the human body. An adult human has 206 bones and 350 joints. Over the period of time most people experience the stiffness and pains in the joints.

How to Protect your Joints?

Stay Active and Stretch Regularly - Exercises like walking, cycling, swimming, strength training, Yoga etc makes your joints strong and lubricated.

Watch your Weight - Losing just 4.5 kgs of weight can relieve 18 kgs of pressure on the knees thereby helping slow joint degeneration.

Eating Anti Inflammatory Food - A Low sugar, low fat, high protein like vegetables are best for musculoskeletal systems. These foods reduce inflammation thereby improving joint health. 

Good posture and Ergonomics - Wear supportive shoes while running or walking. Keep the computer screens at your eye level while taking the 5 minute stretch break between screen timings.

Wear Protective Equipment - The use of Knee pads, Wrist bands, elbow pads and ankle braces is recommended wherever necessary. 

Common Myths about Diabetes

        Diabetes is the most dangerous lifestyle disease bothering most of the people worldwide. Every other individual falls prey for this deadly lifestyle disease.

        Below are few myths that is bothering the people with diabetes.

• I don't indulger or eat the sweets and hence I would not get Diabetes - Remember that diabetes is not caused only by sugar but also the carbohydrates that we take is main culprit like Rice, Potato, Bread etc.

• Diabetes is Reversible with Treatment - Diabetes is an irreversible disease. While Type 1 needs life long insulin dependency, Type 2 can be controlled but cannot be reversed.

• Rice or Chapatis are completely Off Control - Whole Grains, Millets, Brown Rice should take over refined products and should be consumed in portion controls rather than binge eating.

• Young people do not get Diabetes - This disease is not limited to older generations and now spread across all younger generations as well due to Sedentary Lifestyle, Obesity and Processed food.

• Insulin Cures Diabetes - Insulin is needed to manage the sugar levels in the blood stream and not for curing diabetes. Its main function is to protect vital organs from excessive sugar.

• Once on Insulin no need of physical activities - This is a dangerous misconception that if Insulin is started then my organs and health is safe. Insulin is suggested only when the body doesnt respond to tablets or any other treatments.

Concussions - Causes & Symptoms

     We often hear the term called "Concussion" during some sporting events especially during Cricket matches. When a high speed bowl just hits the helmet or head, the game is halted for few minutes and Physio runs into the field to do a Concussion test.

     Inside the Skull of the brain there is a shock absorbing fluid protecting the brain. During Concussion, the brain bounces around in the skull, accelerating, decelerating or rotating. This creates a series of impact in the brain. The neurons in the brain are rattled and between those neurons there are axons - a thin fibre that transmits electrical impulse, stretches or breaks. This impact has severe affect on the blood flow to the brain and damages the energy producing mitochondria in the neurons. You can compare it with an earthquake within the brain. These are also called as Traumatic Brain Injury.

Symptoms of Concussion:

• Headaches
• Dizziness
• Nausea or Vomiting
• Feeling Pressure inside the head
• Blurred Vision
• Sensitive to Light or Sound
• Hearing a ringing voice
• Having Imbalance
• Feeling Drowsy and Lethargic.
• Brain Fog - Difficulty in Concentrating
• Nervous or extremely anxious
• Hard time feeling asleep.

Why doctors prescribe some medicines before food and some after food?

       The food which we take interferes with the absorption of many drugs. So the effective amount of drug that enters the blood from the stomach and reach the site of action is altered. Depending on the mode of actions the doctors prescribe them "to be taken after or before meals."

       Most of the drugs are known to irritate the stomach or increase acid secretion in the stomach leading to discomfort or pain in the stomach, chest burning and occasionally nausea and vomiting. To decrease these side effects some drugs are taken post meals.

     Most of the drugs are advised to be taken along with warm plain water. This is to avoid any possible reaction between the active compounds in the drugs and milk, or curd or tea.

      Some drugs does not cause any side effects while taking in an empty stomach and may need to be fuly absorbed by the blood stream. In such cases drug is advised to be taken before food.
                                                     

                                                                   Excerpted from an article in The Hindu 

  

Gut Health - Habits & Gimmicks

        The Gut is a very prominent part of the human system and there is a saying that all the diseases starts from the Gut. So keeping gut healthy is very essential part of modern life as many people face this issue around the globe.

Factors affecting Gut:

• High Stress
• Frequent Dining Out
• Heavy intake of Vegetable or Refined Oils.
• Irregular Meals
• Binge Eating
• Recurring Gut Complaints
• Lifestyle diseases like diabetes and blood pressure.

Tips for better Gut Health:

• Usage of Oils - Repetitive usage or heating of the refined oils releases compounds that can damage the gut lining resulting in Inflammation. Replace Refined Oils with Ghee, Coconut Oil and Olive Oil is the best option.
• Excessive Dairy Products - The enzyme Lactase depletes due to over consumption of dairy products that leads to bloating, cramps and loose bowel. Reduce the Dairy intake especially the Milk if you have Lactose intolerance.
• Gluten Free Products - Gluten present in Wheat, Barley and Rye grains are trigger points for gut health. They interact with intestinal lining through Zonulin triggering Leaky Gut. Try using Gluten Free Products.
• Overuse of Antibiotics - The intake of excessive antibiotics strip away the beneficial bacteria from the gut compromising gut diversity. Hence try to avoid or limit the usage of antibiotics.
• Eating balanced meal - There is a saying "Breakfast like a King, Lunch like a Prince, Dinner like a Pauper". If we follow this rule out gut will be healthy.

Quick Gimmicks:

• Having Dinner Early especially before 7 PM
• Including Leafy Vegetables and Fruits in diet.
• Including Protein in every meal
• Chewing the food thoroughly
• Stopping food when the stomach is two-third full.

Salt intake - Kids effects

       Salt is a very important ingredients of any cooking. Without salt the food doesnt taste as it is. Table Salt is the most important type of salt that we use in cooking. Table salt is 40% Sodium which is essential for few body functions. However, too much intake of Sodium or salt is very risky especially to the Kids.

       Kids around the globe consume a lot of salt on daily basis. Hamburgers, French Fries, Potato Chips, Popcorn & Pizza are few food which kids consume a lot. That puts them for heart risks at later stages of life. These foods are not only tasty but have added sodium to it which makes you crave for it. Even the Ketchup used has higher content of sodium in it.

      Researchers found that more than half of the salt consumed by kids comes from the store-bought packaged foods like Breads and Cold cuts which adds to the sodium overload. All this added salt can raise blood pressure in kids which slowly leads to the heart problems. Today every 1 out of 9 kids have elevated blood pressures whcih can be controlled by lesser intake of salts.

Quick tips to avoid salt intake:

• Try adding spices to the food instead of salt for taste.
• Eating fruits and veggies more than the packaged foods.
• Cutting back on packaged foods.

If the kids want to be active in schools or if kid is an athlete and wants to run faster then they have to keep the blood pressure under control. By changing the salt intake habits kids can lead a better life.

Hiccups - Is it Normal or Serious Concerns

            Imagine you are having a dinner with your friends or family and suddenly someone starts to Hiccup. Even though in most cases it is normal to have hiccups but its very irritating spoiling the good atmosphere.

What are Hiccups and How it is Caused?

• Two sudden and involuntary contractions within the diaphragm causes Hiccups.
• Hiccups are just the reflex action of the body by which it protects itself. 
• If you eat too much food we get Hiccups
• If you eat food faster you get Hiccups
• If you eat food that is disagreeable to your system you get Hiccups
• Hiccups should last within 30 minutes
• If Hiccups lasts more than 30 minutes then its a matter of concerns like Pneumonia, Pancreatitis, Bladder Irritation and Stomach Disorders.

Hiccups Functionality:

• There is a diaphragm located between the chest and stomach
• While inhaling air, the diaphragm presses down on the stomach and the lungs are filled with air.
• While exhaling the diaphragms press on to the lungs and we exhale air.
• The diaphragm functions like a Piston.
• Due to the increase in acidity or formation of gas in the stomach the diaphragm gets irritated and as a result contracts suddenly.
• In such situation the air passing into the lungs experiences obstruction and makes peculiar sounds called Hiccup

Quick Remedy to stop Hiccups:

• During Hiccups, Hold the breath for tolerably longer spells.
• Drink a glass of water while holding your breath.
• Swallowing three times a glass of water holding your breath.
• Hold a paper bag tightly over your nose and mouth and breath in and out for a minute or two. The relatively higher levels of carbon dioxide in blood inhibit hiccups.

     

Yawning - A Contagious Process

          We often see people yawning when they are bored or lazy. Students often yawn when the lectures are boring or sometimes when people are tired they yawn to sleep. Have you ever wondered what this yawning is about and how it is contagious? Read below the details:

           A Yawning is a form of expression indicating boredom or a break in thought. Sometimes it is a way of relaxing or may occur in response to a person who is yawning too. Yawning should be a process of decreasing arousal. If observed by other person and the observer arousal level becomes synchronized as a consequence the observer will also yawn.

         Watching somebody taking a nap might also induce a state of declining arousal and trigger yawns. One would expect the observed yawns to be a more powerful stimulus, however, because another's yawns might precipitate the observer attending to muscular tension in the facial muscles that can be dissipated by the yawns stretch. In addition one might expect observed stretches in general to be contagious and yawns might thus be particularly obvious example of the general behavioral synchrony of interactants. 

Solar Eclipse - Do not view with Naked Eyes

      The Solar Eclipse is one of the best natural phenomenon on this Universe and is very pleasing to watch it on TV or media. 

      The scientists say its not fair to view the solar eclipse with naked eyes. Below are few points on it

• The sudden change in intensity of the light, viewing the sun during Eclipse may damage your eyes. The Human Eyes have a a very prominent protective mechanism to adjust automatically under various light conditions. During the Day when there is full illumination, the eyes close partially while at night when there is no illumination eyes open fully. This entire process doesn't happen in seconds but in few minutes.
• During total solar eclipse, there is complete darkness everywhere and eyes will be fully open to let in more light.
• During total eclipse the intensity of the sun is so high that it catches the eyes unaware. The intensity will be so high that it can damage the Retina of the eyes in seconds.

Hence, it is always desirable to watch the eclipses in caution either through prescribed lenses or telescopes.

  

Why Urine becomes Yellow after taking medications?

         Urine is one of the most important component in the body through which all the wastes drain out of the body. The Urine has various colors based upon the body conditions and other factors.

Why do Urine turn Yellow? Below are few updates on it.

        Yellowing of Urine is mainly due to the predominant rise in the unconjugated Bilirubin in the blood. This happens due to two reasons:

• Hemolytic Jaundice - Increased destruction of RBCs (Red Blood Cells).
• Obstructive Jaundice - Bile stone blockage of the Bile duct or any damage to the liver cells.

        Administration of certain drugs in the patients can also result in the rise in conjugated Bilirubin thereby causing yellowish Urine. Certain drugs can interfere with the Bilirubin Conjugation which is essential for its excretion through the Bile. This increase the conjugated Bilirubin levels in the blood. Even some common medicines like Paracetamol can be Hepatotoxic, which causes mild damage to liver cells thereby increasing Bilirubin levels in the blood. Acute Overdose of Paracetamol can cause Hepatic Necrosis.

    In the case of Tonics or Syrups yellowish of Urine is mainly due to the excretion of Vitamin B Complex. These Vitamins are Water Soluble and their absorption rate is Rapid. Yellow colorization is mainly due the presence of Riboflavin, which is a yellow green fluorescent compound.

Hence, be very cautious while using certain medications that can change colors of the Urine.

Continuous Glucose Monitors (CGMs)

          The Continuous Glucose Monitors (CGMs) is the latest technology prescribed by the doctor for the people with diabetes to help them track and control their sugar levels continuously. These monitors are slowly gaining popularity and is available in market so that the user has the chance to wear it.

CGMs Functions:

         CGMs measure blood sugar without the need of blood for it. The patches cover tiny sensor wires that are inserted (painlessly) just under the skin to check glucose levels in inter­stitial fluid—the liquid that contains glucose and other substances leaked from blood capillaries. The CGM constantly monitors glucose levels and sends reports to a user’s smartphone or other device. These monitors have traditionally been prescribed to people with either type 1 or 2 diabetes who are insulin dependent. The monitor helps people adjust their insulin doses to keep their blood sugar close to normal range. Some of the monitors are even connected to insulin pumps that do the work automatically.

CGMs Benefits:

• CGMs can give diabetics on new insights on what they are eating.
• They can plan their activities that can benefit the glucose levels.
• The Hemoglobin HbA1C levels will come down.
• They will become more confident.
• The quality of life will improve.

         Despite the pressing need, however, CGM price tags, at present, range anywhere between Rs 5,000 and Rs 40,000, or higher. The Dexcom Stelo’s price, for example, is $99 (around Rs 8,300) per month, or $89 (Rs 7,500) with a subscription plan and is, as of now, available through the company’s official website. Another example—Medtronic’s CGM, which comes with a sensor and transmitter linked to an insulin pump, is priced at `40,000 for just the transmitter.

Obesity in Children - A threat!

         Obesity in Childhood is a serious public health problem affecting 29% of children in the world. Child Obesity persists into the adulthood making rooms for a various other lifestyle issues like coronary heart disease, Type II Diabetes, hypertension, asthma and deadly Cancers. The longer the obesity persists the risk of comorbidities increases. Preventing obesity is more important than treating it and this prevention should start at the very early childhood.

      Genetics plays a vital role in obesity for few children while in most cases its the dietary intake, parents feeding behaviors, child eating behaviors and opportunities to physical activities plays a vital role. As the child develops into adult, there is a significant changes to their weight and height.. Once they reach adulthood their body mass index becomes stable. Hence, the development of child in his early days plays significant role preventing it from challenges in its adulthood.

Minimal Repair Technique In The Treatment For Hernia

The “Minimal-Repair Technique” is a revolutionary surgical procedure in the treatment for hernia. Until recently, open surgery was a very common form of medical treatment for hernia. This type of surgery involves wide abdominal incisions, exposing the patients to a high risk of developing complications (internal bleeding, post-operative infections). In addition, patients who suffer traditional surgery recover slowly and require up to a few weeks of hospitalization.

Initially intended for correcting inguinal hernia, the “Minimal-Repair Technique” can nowadays be performed in the treatment of various other forms of hernia. This new approach in the surgical treatment for hernia is aimed at locally correcting the physiological defects caused by the disorder, thus requiring fewer and smaller incisions.

The “Minimal-Repair Technique” is faster, more reliable and very safe. This procedure leaves no visible scars and it considerably speeds up the patients’ post-operative recovery. The “Minimal-Repair Technique” has been embraced by doctors worldwide and it is now considered to be among the safest and most reliable options in the treatment for hernia. This new medical approach in the surgical treatment for hernia is especially recommended to professional athletes, who are now able to continue their practice within only a few days after surgery. The “Minimal-Repair Technique” provides remarkable results and has proved to be a very safe alternative to open surgery, as the risks of post-operative complications have been virtually eliminated.

Obesity Surgery – Think over it seriously

 If you are Obese and wants to lead a healthier life, then Obesity Surgery is a serious decision to make. Obesity Surgery will have both complications as well as the benefits.

For Example, If you have the stomach stapling done you may pop a staple at some future point after the surgery. If you have a band it could just slip anytime. Either way you will need corrective surgery.

Your stomach will be smaller in size beneficially and will not be able to hold much food. This in turn will help you to reduce weight. Just because your stomach is smaller doesn’t mean that you have a great appetite after your recovery. In fact, some people feel that their appetite has dramatically reduced but after complete healing the old habits return back. This can be difficult if you eat quickly and order large amount of food.

After an obesity surgery, you will fill up very quickly and can inadvertently make yourself sick. Also continuing with the sedentary lifestyle will hinder your efforts. Its important to start and stay active. One way to stay active and a suggested way for obesity surgery patients is walking.

Prostate Cancer - Risk Factors

 The Prostate is a small, walnut-shaped sex gland in men that produces the seminal fluid, which nourishes and transports sperm. The growth of the cells in the prostate gland is stimulated by the male sex hormone called testosterone. Possible consequences of treatment include erectile dysfunction and bladder control problems. Prostate cancer progresses very slowly and the early stages show little or no symptoms. A man’s vulnerability to prostate cancer increases with age.

Symptoms of Prostate Cancer:

• Difficulty in Urination
• Urgency in Urination
• Dull persistent pain in lower pelvic area
• Painful Urination
• Frequent Urination
• Difficulty in Ejaculation
• Loss of Appetite 
• Weight Loss

Risk Factors:

• Age
• Heredity
• Sedentary Lifestyle
• Fat Rich Diet
• Increased production of Testosterone

A routine screening test may reveal the beginnings of prostate cancer. A DRE (Digital Rectal Examination), which involves inserting a gloved finger into the rectum, helps the doctor to examine the prostate. Any change in shape or size of the gland may mean trouble. A prostate-specific antigen (PSA) test analyzes a blood sample for the levels of PSA. If a higher than normal level is detected, a prostate infection or cancer may be suspected. A transrectal ultrasound helps to further evaluate the prostate using sound waves. If initial tests produce positive results, a prostate biopsy may be done to verify the presence of cancer. If cancer is confirmed, the next step is to investigate the spread of the cancer. A bone scan, CT scan, and Ultrasound scan may be used for this.

The mode of treatment directly depends on how aggressive the cancer is. For most men, a combination of treatments (surgery, radiation paired with hormone therapy, chemotherapy) may prove effective.

The best way to reduce the risk from prostate cancer is to eat a diet rich in fiber and low in fat. Regular exercise also helps.

Back Massage Techniques

 Back Massage is one of the best ways through which you can relive yourself from back pain.

   Benefits of Back Massage Techniques:

• Relaxation
• Increased Body Awareness
• Better Blood Circulation
• Improved Lymphatic drainage for release of toxins

     

Typically, during the back massage, a masseur uses massage oil to decrease friction created on the skin and to prevent the pulling of skin hair. The less the quantity of oil applied, the greater is the friction and deeper will be the pressure. Use light stroking movements throughout your massage to move from one area to another, to soothe an area of localized deep tissue or to make a transition to another stroke.

Step by Step methods of Back Massage:

• The person receiving the massage should lie down on his/her belly on a firm, comfortable surface, such as a floor mat or firm bed. Make sure that you the whole back of the massage receiver is comfortably within reach. Stand by the side of the person and place one hand on the lower back and the other between the shoulder blades, over the heart.
• Warm up the back by applying thumb pressure along both sides of the spine simultaneously: Start from the lower back and knead gently with your thumbs up to the neck area.
  
• Use a smooth, delicate stroke, called “effleurage”, to apply massage oil. In one long stroke, slide your palms down either side of the spine to the pelvis; scoop out around the hips and back up the sides to the shoulders. Maintain contact with the back. Move your hands over the back to start a new area. Continue up both sides of the neck to the base of the head.
• Starting at the spine, slide your palms in opposite directions outward to the sides of the back, starting with the lower back area, and moving up to the shoulders.
• Knead the fleshy muscular areas at the top of the shoulders, the mid-back area and the buttocks to loosen any tight muscles and fascia, which is a connective tissue.

Natural Way to Lower Blood Pressure

 Blood pressure is the force of blood against the walls of the arteries, the vessels that carry blood away from the heart. It is normal for your blood pressure to fluctuate during the day. When it stays high, you have high blood pressure, or hypertension. This increased pressure puts a strain on your heart that could lead to a heart attack. It also affects other organs in the body like the kidneys and brain

Below are few ways to reduce Blood Pressure naturally:

1. Eating foods that are low in saturated fats, low in total fat, and low in cholesterol can reduce blood pressure. A well balanced diet of fruits, vegetables, whole grains, lean proteins, and low fat dairy products should make up the majority of your eating plan. The lowered pressure effect of this dietary change is often the same as taking a blood pressure medication.

2. Maintaining a healthy body weight reduces your chances of developing hypertension. The best way to control body weight is to eat less calories and exercise more. Proven calorie reduction techniques include eating smaller portions, using low fat or fat free products, and limiting sugar intake. Exercising just 20 to 30 minutes a few times a week can produce dramatic results. The physical activity can include anything like walking, bicycling, or gardening.

3. Reducing sodium in your diet is another way to keep the pressure down. or someone with high blood pressure, your doctor may recommend 1.5 grams or less of sodium. Processed and pre-packed foods usually contain a high amount of sodium. After a high sodium meal, many people have a bloated feeling due to excess water retention. This extra volume increases the blood pressure.

4. Drinking an excess amount of alcohol can raise your blood pressure. It also harms the liver, brain, and heart. Alcohol is also high in calories, which can that lead to weight gain.

An excellent resource for blood pressure reduction techniques is found at the National Institute for Health website at 

www.nhlbi.nih.gov/hbp/index.html.