CARE OF KIDNEY

CARE OF KIDNEY

“Optimize kidney health by consuming the right type and quantity of food, exercise regularly, drinks enough water, take adequate rest and reduce stress levels” 

Kidneys perform some of the body’s most important functions. Most people know little about what kidneys do unless they develop kidney problems and require treatment. Many cases of kidney failure can be delayed or prevented if people pay more attention to its function.

Protecting kidney function following can help reduce your risk of developing kidney disease:

• Early diagnosis
• Lifestyle changes
• Improved diet
• Exercise habits

In cases where people already have kidney problem, it may be possible to delay or prevent kidney failure by taking the right steps to help avoid further progression of kidney disease.

How can we prevent kidney disease to happen or progress?

• have a good control of blood sugar and blood pressure
• do regular exercise
• eat healthy, nutritious diet that is heart and kidney friendly
• take a low salt and low fat diet
• avoid pain killers
• avoid smoking
• maintaining the wait as applicable your height
• Uncontrolled high BP may speed up the natural course of any underlying kidney disease.
• Our target should be a BP reading that is 120/80 or less

If you have diabetes, ensure that your disease and blood sugar levels are under control, as a growing number of kidney failure patients are diabetic

Have infections treated immediately.

Screening tests:

Early detection and treatment of kidney disease is critical to prevent it from progressing on to kidney failure. Once you have taken note of the early symptoms, you need to consult your doctor for further guidance.

• Regular check ups after 35 years of age
• Check BP
• Urine examination
• Urine for micro albumin in diabetic patients

The best treatment for kidney disease “is to prevent it”.

Kidney failure and treatment:

Dialysis is the major treatment option for kidney failure. It is the medical word for filtering waste products and removing fluids from the body which the kidneys are not able to remove

Common causes:

• diabetes
• hypertension
• inflammation of kidneys
• kidney stones
• medications – particularly pain killers
• congenital and hereditary diseases can also be the cause

Symptoms:

Usually symptoms of kidney failure appear late in the disease process. The common symptoms are:

• change in urinary habits like increase in urine frequency & volume particularly at night
• nausea, vomiting, headaches, dizziness (due to accumulation of toxic wastes in the body)
• swelling in body parts due to accumulation of fluid
• high BP
• bone pains and anaemia due to deficiency of certain hormones produced and regulated by the kidneys

Dialysis treatment:

It is the major treatment option for kidney failure. It is the medical word for filtering waste products and removing fluids from the body which the kidneys are not able to remove.

There are two types of dialysis:

1. Haemodialysis
2. Peritoneal dialysis. Both HD and PD are equally effective depending on the patient’s condition and doctor’s evaluation.

A patient needs few supplements to support the dialysis function viz, calcium, vitamin-D, haemoglobin increasing injections.

REIN IN OBESITY FIRST

REIN IN OBESITY FIRST

A study reveals that in cities, especially in north India, over 50% women are overweight owing to sedentary lifestyles, rich food, and lack of exercise- Fight against cervical cancer (FACC)

Obesity has reached epidemic proportions in India, with morbid obesity affecting 5% of the country’s population. Obesity in urban Indian women aged over 35 has become a serious concern for the medical fraternity. Sedentary city lifestyles, rich food, a lack of exercise and a gradual slowing down of the metabolic rate are playing havoc with the waist-to hip circumference. A study reveals that in cities, especially in north India, over 50% women are overweight.

While most women look at obesity as being a physically unattractive and cosmetic problem, what they overlook are the many related diseases

HIGH BLOOD

Pressure/hypertension 1/3 of all cases of high BP is associated with obesity

HEART DISEASE

Heart attack, congestive heart failure, sudden cardiac death, angina and abnormal heart rhythm is increased in women who are overweight or obese

OSTEOARTHRITIS

Obesity may be a major factor in the development of osteoarthritis, particularly of the knee

Problems during Pregnancy

The problem gets complicated as the child could fall prey to similar diseases and run the risk of coronary ailment

Psychological disorders

Depression, eating disorders, distorted body image and low self-esteem

Taking small precautions at home itself can go a long way in keeping off the excess fat

One can start with the following

Eat small portions

Chew well

Never eat & drink at the same time

Do not lie down and rest after eating

Eat 4-6 small meals per day `

Drink sugar-free beverages and avoid carbonated drinks

However, if a change in lifestyle does not render much change, one can always consider the option of bariatric surgery (only in case the person is morbidly obese)

TB AND AWARENESS

TB AND AWARENESS

TB is a global disease. Every year about 330,000 patients are die every year in the world India alone. TB can involve any part of the body, but Lung TB is the commonest as TB bacteria spreads by airborne methods (cough). Patients generally have symptoms like weight loss, loss of appetite, low to medium grade fever for more than three weeks.

Diagnosis of TB can be a very challenging task

• Sputum examination for AFB (Acid Fast Bacilli) in typical patients. If these investigations are negative, then diagnosis can be very difficult as TB can be a differential diagnosis in virtually all infective diseases
• In countries like India, where TB is rampant, many a times it is a diagnosis by exclusion
• In spine, brain, bone and abdominal tuberculosis, CT scans of specific areas can be very helpful

Lasts for at least 6-9 months. In borne TB, it can take up to 18 months
With proper compliance, response to anti-TB drugs is very good and most patients recover completely
Not taking first line drugs properly results in drug resistance and emergence of MDR-TB (MTB resistant to Rifampicin and Isoniazide). In MDR-TB second line anti-TB drugs are used for nearly 18 to 24 months and unfortunately, not with good results

You may have TB:
If you have undiagnosed fever and cough for more than 3 weeks
If you have blood in your sputum

Also remember:
Always take complete treatment for 6-9 months
Stopping treatment midway, even if you feel well, can promote MDR-TB, a very difficult disease to treat
Never add one or two second line anti-TB drugs to a failing first line regime, as it will only promote MDR-TB, please consult an expert
DOTS treatment under RNTCP is available at several TB centre free-of-cost.
Today lack of finance is not a reason to treat TB effectively in DOTS era.

ULCER

ULCER & WARNINGS

Means

Ulcers are sores on the lining of the digestive tract

Ulcers occur most commonly in the duodenum (the first part of the intestines)

Second most common part is stomach (gastric ulcer).

CAUSES

• A type of bacteria called Helicobacter pylori cause many ulcers.
• Acid and other juices made by the stomach can contribute to ulcers by burning the lining of the digestive tract. This happens when the body makes too much acid or if the lining of the digestive tracts are damaged in some way.
• Physical or emotional stress can aggravate the ulcer in a person who already has it
• Ulcers can also be caused by continuous use of certain medicines like some pain killers, antibiotics without taking any side effect precaution medicines

SIGNS of an ulcer

• Feel better when you eat or drink and then get worse 1 or 2 hours later (duodenal ulcer)
• Feel worse when you eat or drink (gastric ulcer)
• Stomach pain that wakes you up at night
• Heavy feeling, bloating, burning or dull pain in your stomach
• Vomiting
• Unexpected weight loss

Simple tips for management

• Don’t smoke
• Avoid anti-inflammatory drugs unless prescribed by a doctor
• Avoid caffeine and alcohol
• Avoid spicy foods if they cause heartburn

Warning signs that your ulcer is getting worse

• You vomit blood
• You vomit food eaten hours or days before.
• You feel unusually weak or dizzy.
• You have blood in your stools (blood may make your stools look black or like tar )
• You have ongoing nausea or repeated vomiting.
• You have sudden, severe pain.
• You keep losing weight
• Your pain doesn’t go away when you take your medicine.
• Your pain reaches to your back.

40 TIPS FOR BETTER LIFE

40 tips for BETTER life

1. Take a 10-30 minutes walk every day. And while you walk, smile
2. Sit in silence for at least 10 minutes each day
3. Sleep for 7 hours
4. Live with the 3 E's -- Energy, Enthusiasm, and Empathy
5. Play more games
6. Read more books than you did in PAST
7. Make time to practice meditation, yoga, and prayer. They provide us with daily fuel for our busy lives
8. Spend time with people over the age of 70 & under the age of 6
9. Dream more while you are awake
10. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants
11. Drink plenty of water
12. Try to make at least three people smile each day
13. Don't waste your precious energy on gossip
14. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness
15. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment
16. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime
17. Eat Breakfast like a King, Lunch like a Prince and Dinner like a Beggar
18. Smile and laugh more
19. Life is too short to waste time hating anyone. Don't hate others
20. Don't take yourself so seriously. No one else does
21. You don't have to win every argument. Agree to disagree
22. Make peace with your past so it won't spoil the present
23. Don't compare your life to others'. You have no idea what their journey is all about. Don't compare your partner with others
24. No one is in charge of your happiness except you
25. Forgive everyone for everything
26. What other people think of you is none of your business
27. Believe GOD ! heals everything
28. However good or bad a situation is, it will change
29. Your job won't take care of you when you are sick. Your friends will. Stay in touch
30. Get rid of anything that isn't useful, beautiful or joyful
31. Envy is a waste of time. You already have all you need
32. The best is yet to come
33. No matter how you feel, get up, dress up and show up
34. Do the right thing!
35. Call your family often
36. Your inner most is always happy. So be happy
37. Each day give something good to others
38. Don't over do. Keep your limits
39. When you awake alive in the morning, Thank GOD for it
40. Please Forward this to every one you care about

CONSTIPATION

Constipation

What is constipation?

Constipation describes a change in bowel habits, to one in which stool amount is decreased, hard, decreased in frequency, or there is excessive straining during defecation.
Normal frequency and consistency of bowel movement varies from individual to individual (three to twelve bowel movements per week is probably "normal").

Symptoms:
Abdominal discomfort or Bloating

Causes

Low fiber diet

Dehydration

Decreased mobility

Intake of certain medicines

Colonic lesions, eg. Colon Cancer

Hypothyroidism

Low Calcium / Potassium level

Diabetic gastrointestinal

Parkinson's disease

Simple remedies

Increase dietary fiber, i.e., eat whole grain foods

HAIR LOSS

HAIR LOSS

Hair loss can range from mild hair thinning to total baldness.

Hair can fall out for many different reasons. Medically, hair loss falls into several categories, including:

A common form of hair loss happens two to three months after a major body stress, such as a prolonged illness, major surgery or serious infection. It also can happen after a sudden change in hormone levels, especially in women after childbirth.

Moderate amounts of hair fall out but it is rare to see large bald spots.

Drug Side Effects

Hair loss can be a side effect of certain medications and cause sudden hair loss affecting the entire head.

Symptom Of A Medical Illness

Hair loss can be one of the symptoms of a medical illness, such as thyroid disorder (such as hypothyroidism or hyperthyroidism), a sex-hormone imbalance or a serious nutritional problem, especially a deficiency of protein, iron, zinc or biotin. These deficiencies are most common in people on restrictive diets and women who have very heavy menstrual flow.

Fungal Infection Of The Scalp

This form of patchy hair loss happens when certain types of fungi infect the scalp. It is a common form of patchy hair loss in children.

Hereditary Pattern Baldness

In men, hair loss may follow the typical male pattern (receding front hairline and/or thinning hair at the top of the head). This is the most common type of hair loss, and it can begin at any time in a man's life, even during his teen years. It usually is caused by the interaction of three factors: an inherited tendency toward baldness, male hormones and increasing age. In women, thinning occurs over the entire top or crown of the scalp, sparing the front of the scalp.

SYMPTOMS

We normally lose approximately 50 to 100 scalp hairs each day. If more than this is falling out it is a cause of concern. One may also notice that the hair is generally thinner and that one or more bald patches have appeared.

PREVENTION

Some forms of hair loss can be prevented by minimizing stress, eating a healthy diet and using sensible hairdressing techniques, and, if possible, switching to medications that do not cause hair loss. Hair loss from fungal infections can be prevented by keeping hair clean and by never sharing hats, combs or brushes with other people. Hair loss from hereditary-pattern baldness can sometimes be prevented by medication.

DEHYDRATION

DEHYDRATION

MEANS

Dehydration can be defined as "the excessive loss of water from the body." Our bodies require a certain amount of fluid intake on a daily basis to function; the minimum is about equal to 8 glasses (one liter or one quart). Requirements vary with activity and age, but most active persons need two to three times this basic amount. Basic fluid intake serves to replace the fluids which are required to perform our normal bodily functions. If we take in less or lose more fluid than is needed, the end result is dehydration.

CAUSES

Excessive loss of fluid through the intestinal tract can happen when the intestine is "inflamed" or damaged, or when bacteria or viruses cause the lining of the intestine to produce more fluid than can be absorbed. A decrease in oral liquid intake may be due to nausea or loss of appetite.

SYMPTOMS AND SIGNS

A reliable clue to indicate dehydration is a rapid drop in weight in few days (or at times hours). A rapid drop of over 10% of weight is considered severe. Symptoms may be difficult to distinguish from those of the original illness, but in general, the following signs are suggestive of dehydration; increasing thirst, dry mouth, weakness or light head endness (particularly if worsening on standing), darkening of the urine, or a decrease in urination. Severe dehydration can lead to changes in the body's chemistry, kidney failure, and can even become life-threatening.

HEADACHE

HEADACHE

 

Mostly everyone suffers from occasional headaches, and some can be quite uncomfortable. But most are only temporarily disabling.

Usually headaches are temporary and will go away on their own. However, don't be shy about contacting your doctor if the pain is bothersome. A physician should check out any headache that is severe, recurring or accompanied by a fever

Seriousnous of headache Not every headache requires medical intervention. Some headaches result from missed meals or muscle tension and can be taken care of at home. Other headaches are a sign of something serious and call for quick medical assistance. If you experience the following headache symptoms, you should seek emergency medical attention:-

Severe, sudden headache that comes on quickly and unexplained, at times described as "the worst headache in my life.

"Headache associated with loss of consciousness, confusion, changes in your vision, or other associated body weakness

Headaches associated with a stiff neck and fever

If you experience the following headache symptoms, you should seek medical attention:

Headaches that wake you from sleep.

Unexplained changes in the nature or frequency of headaches.

If you are uncertain about the nature of your headaches, it's a good idea to call your doctor for medical attention.

Tension, migraine and cluster are types of headaches. Migraine and cluster headaches are types of vascular headaches. Physical exertion increases the headache pain in vascular headaches.

The blood vessels in the tissue surrounding the head dilate or swell, causing your head to throb with pain.

Cluster headaches are much less common than migraines, the most common type of vascular headache.

Cluster headaches usually strike several times in rapid succession - lasting weeks or months.

Cluster headaches are more common among men and can be extremely painful.

Diagnosis

Most headaches are not caused by serious conditions and usually can be treated with over-the-counter medicines. Migraines and other types of serious head pain may need prescription treatments and monitoring by a doctor.

Tension Headaches

Tension or muscle contraction headaches are the most common form of headache, and they are often associated with periods of increased stress

The pain associated with tension headaches is often steady and dull and can be felt in the forehead, temple area and back of the neck

People often describe tension headaches as feeling like a tight band is encircling their head

Although tension headaches can last for longer periods, they usually disappear after the stressful period is over

Tension headaches are usually not associated with other symptoms and there is no pre-headache syndrome as is often seen in migraine headaches. Tension headaches account for about 90 percent of all headaches

Sinus headaches Sinus headaches can be the result of a sinus infection or allergies. Often following a cold or flu, sinus headaches are caused by inflammation of the sinus passages, air cavities located in the bones behind and above your nose. As the sinuses become clogged or infected, the increase pressure causes your head to ache. The pain is usually severe and ongoing, beginning in the morning and becoming worse if you bend over.

Common sinus headache symptoms

Pain and pressure around the eyes, across the cheeks and the forehead

Achy feeling in the upper teeth

Fever and chills

Facial swelling

Both heat and ice are commonly used to relieve the facial pain of sinus headaches.

Migraine headaches vary from person to person, but they are usually characterized by severe pain on one or both sides of the head and often are accompanied by other symptoms. They may include nausea and vomiting, light sensitivity and distorted vision, dizziness, fever and chills.

Common migraine symptoms

Pain preceded by visual changes

Mild-to-severe throbbing pain on one side of the head

Nausea or vomiting

Sensitivity to light and noise

Migraines can be triggered by any number of factors, which vary from person to person. Some people react to certain foods such as wine, chocolate, aged cheese, processed meats and caffeine are commonly mentioned. Use of caffeine and alcohol can also trigger headaches.

Note: If you have a lot of bad headaches, keep track of your symptoms, headache severity and how you handled the pain. Bring the record with you to the doctor.

FEVER

FEVER

The normal body temperature in human beings is 37oC or 98.6oF. When the body temperature is more than this normal level, the condition is called fever. Fever is not a disease. It is only a symptom of a disease. It is the reaction of the body to any type of infection. The increasing temperature indicates the level of severity of the disease causes.

The following diseases could be cause of fever:
Malaria, Typhoid, Tuberculosis, Rheumatic fever, Measles, Mumps
Respiratory infections like pneumonia and cold, cough, tonsillitis,
bronchitis etc.
Urinary tract infections Common fever symptoms

Body temperatures more than 37.5oC or 100oFHeadacheBody chills Joint pains Loss of appetite constipation loss of appetite and tiredness

Simple tips to follow:

The person is to be kept in a well aerated room

Plenty of liquids is to be given

Clean and soft clothes are advisable to wear

Adequate rest is essential.

A doctor is to be consulted when the temperature is above 39.5oC or 103o F or if the fever is continuous for more than 48 hours.

Type of food to be taken during fever

Plenty of clean and boiled waterTo support the body with sufficient calories, its advisable to take glucose, health drinks, fruit juices etc.

Easily digestible food such as Rice gruel, sago gruel, barley water etc are preferable Milk, roti and bread Mutton egg, butter, curds and food prepared with oil should be avoided

DIABETIC RETINOPATHY

DIABETIC RETINOPATHY

DIABETIC RETINOPATHY WHAT IS DIABETIC RETINOPATHY?

 
It refers to retinal changes in diabetes patients; Initial control of the disease can delay the development of diabetic retinopathy
Diabetic retinopathy refers to retinal changes seen in patients with diabetes mellitus.
With increased in life expectancy of diabetics, the incidence of diabetic
Retinopathy has increased.
In India about 31.7 million people have diabetes.
At present, India has the maximum number of people suffering from diabetes in the world.
Already, the disease shows high prevalence rate, especially in the relatively more affluent sections of our society
The risk of blindness is about 25 times greater in diabetics than in non diabetics.
FACTORS RESPONSIBLE FOR DIABETIC RETINOPATHY
Duration of diabetes is the most important factor.
About half of diabetics develop diabetic retinopathy after 10 years.
After 20 years, almost all diabetics may develop diabetic retinopathy.
Duration of diabetes is important for development of diabetic retinopathy, not the severity
Incidence is more in females as compared to males
Severity of diabetic retinopathy is not related to levels of blood sugar
It is transmitted as a recessive trait without sex linkage

PREVENTION
An eye specialist can diagnose diabetic retinopathy with the help of fundus examination of eye
For every diabetic whether he or she has no diabetic retinopathy.
Yearly follow-up of vision and fundus is must
Control your blood sugar.
There is increasing evidence to suggest that good initial control of diabetes delays the development of diabetic retinopathy
Control of hypertension is essential in all diabetic patients to prevent detrimental effects to retinal circulation
Anaemia should also be treated as its presence may worsen diabetic retinopathy.
So take diet rich in iron like green leafy vegetables and other iron supplements
Avoid fatty diet
Aspirin and dipyridamole decrease platelet stickiness and may have beneficial effects but use after consulting a doctor
Exercise at least thrice a week.
Do brisk walking
Avoid smoking and alcohol as they are harmful for a diabetic person

AGEING BEAUTIFULLY

AGEING BEAUTIFULLY

AGEING BEAUTIFULLY & GRACEFULLY Cultivate some from of regular exercise, it’s never too late to start and the benefit starts from day one. It is the best anti-depressant and mood enhancer Aging is a natural process. Accept this fact and make the best of it at every age and stage

HERE ARE A FEW TIPS

Make us of your time Put your wisdom, experience and your capabilities to good use.

A community always needs volunteers for teaching children, telling them stories from our classics, the panchatantra,

Mahabharata or the Ramayana are a wonderful way of passing on some wisdom and getting joy The enjoyment is on both sides Develop a hobby something you enjoy doing for the sake of doing.

Things you did not had time during your working years but now you do. Writing, painting, playing cards, gardening or music, it could be any of these Don’t be a back seat driver allow your children to use their discretion and choice, instead of constant interference and advice when they need advice and ask for it then do give it only then is it valued and accepted

Be generous, in your behavior, in your actions, in your thoughts. When you forgive someone, you are doing yourself a service Many physical problems start in the mind. When we hold a grudge, it makes us sick. It harms us more than them Don’t be a grumbler.

Look at what was good in a situation, instead of what was wrong.

Some of us are eternal sad sacks, looking gloomy and spreading gloom Talk a little less than necessary Don’t keep harping on the past Cultivate some form of regular exercise. Even if you haven’t done it before. It’s never too late to start and the benefit starts from day one. It is the best anti-depressant and mood enhancer.

A morning walk is most refreshing Smile a little more. it adds beauty to your face Do look good & feel good. Every age has its beauty & charm.

There is nothing more beautiful than the sight of a well turned out grandmother or a grandfather.

OBESITY

OBESITY

Obesity, Diabetes and Heart If you prevent obesity you are also preventing chronic diseases like diabetes, high cholesterol, high blood pressure and heart diseases: People with weight problems are at a higher risk of developing heart diseases or heart failures. Even if you are healthy, being obese poses a huge threat of having heart problems. Effects of obesity: Obesity does not only affect the heart of the persons, but also the liver and other organs People who are obese are likely to develop hypertension Obesity and heart failure: Obesity can and often does cause heart failure because the obese person’s heart is overworked Having diabetes puts you at a risk for heart disease Diabetes and heart disease: People with diabetes who have already had one heart attack are at a higher rise of having a second one Constant high blood glucose levels can lead to increased depositions of fat on the blood vessel walls which in turn may affect the blood flow, increasing the chances of being affected by atherosclerosis Tips to lose weight and keep diabetes in control: Make gradual changes in eating habits. Avoid food items with high calorie and fat content Regular aerobic exercise like brisk walking, jogging or swimming Avoid smoking and drinking alcohol in excess if you prevent obesity you are also preventing chronic diseases like diabetes, high cholesterol, high blood pressure and heart disease.

VEGETARIAN FOODS

VEGETARIAN FOODS

VEGETARIAN FOODS GET VEGGIE BENEFITS WITHOUT DITCHING MEAT. "IF YOU WANT TO LIVE LONG AND STAY HEALTHY, ADD LIBERAL DOSAGE OF VEGETABLES AND FRUITS INTO YOUR NON-VEGETARIAN DIET"

 
If you want to live long and stay healthy, a vegetable-packed diet is the best way to go. The longest-living group of people on the planet-the Japanese Okinawans-are almost entirely vegetarians, eating only tinty amounts of meat but up to 20 portions of fruit and vegetables a day.
Their super-healthy diet is thought to be the key for their low rates of cancer in comparison to the rest of the world. So it’s no surprise that a new research from Oxford has found that we should be eating a diet that veers towards.
Vegetarianism if we want to protect ourselves from a whole variety of cancers.
The study says we could reduce our cancer risk by at least ten per cent simply by eating less meat and more veggies.
MODERATING YOUR MEAT INTAKE
A completely meat-free diet is not the key here. In small amounts, animal meat is the perfect parcel of some of the most vital nutrients out bodies need to survive.
The healthiest possible way to eat is to be nearly vegetarian. More and more people seem to be following this idea and becoming weekday veggies-avoiding meat during the week but treating themselves to a weekend treat.
In fact, according to recent figures, nearly 90 per cent of Brits now have at least two meat-free days per week-an idea once unheard of in the traditional British culture.
MORE EVIDENCE TO VEG OUT
This is more of a moderate approach. As the researcher in this latest study rightly points out, what makes the healthiest diet is by no means cut and dried, and there’s no reason for people to ditch meat altogether.
What does seem clear is that upping your fruit and veg intake, while cutting back on red meat, could help reduce your cancer risk.
We don’t know exactly how this works. It could be the potent blend of fiber and antioxidants in vegetables helping to ward off diseases, or something in red meat that triggers cancer over a lifetime. Most likely it’s down to a combination of the two.
In the meantime, here’s how to sneak these benefits into your diet….
6 WAYS TO MAKE THE CHANGES
I. FORGET FIVE-A-DAY-THINK 15-A-DAY
Five portions a day is the bare minimum you need to stay healthy. To get the real benefits of fruit and veg, you need to eat way more. Aim for 14-15 on a good day
It becomes easy when you start thinking of clever ways to add extra portions. For example, a mixed salad counts about a dozen
Different veg or beans in it. Stir-fries and soups are also great ways to pack in extra.
II. MUNCH MORE VEG THAN FRUIT
Since vegetables are more nutritious than fruits, we should eat twice as much of it. One can make a whole meat of a single vegetable such as new rotations with a little vinaigrette dressing, or snack on a bowl of fresh broad beans.
III. VARIETY IS THE SPICE OF LIFE
Non-veggies probably have a weekly repertoire of around five different kinds of vegetables.
A vegetarian, on the other hand, will eat from a much broader spectrum of perhaps 20 different kinds in one week.
So, instead of carrots and peas all the time, why not experiment with more adventurous flavours such as asparagus, sugar snap peas, broccoli or sweet potatoes?
IV. EAT LIKE A CAVE MAN
For a well-balanced diet, think in terms of a week’s eating rather than individual meals. So forget the idea that you need meat with every meal-one portion of animal protein (meat, eggs or fish) per day is plenty.
One can go for weeks without eating red meat and then suddenly want a steak. It’s the body’s way of telling the person what it needs. This stems backs to our ancestors’ hunter-gatherer style of eating. Their daily diet was made up of grains, nuts and fruit with an occasional meat feast.
V. START THEM YOUNG
One should make sure their kids and grandchildren get used to eating raw vegetables from an early age. This helps develop a lifelong love of the different flavours, as raw vegetables that are soggy and grey.
Simply slice up sticks of carrot, celery and pepper and serve as a snack with humous or yoghurt dips.
VI. A LITTLE GOES A LONG WAY
Start thinking of meat as a condiment and use it in the same way as, say, tomato ketchup-sparingly and to add flavor to a meal.
A meat portion should be no bigger than you can fit into the palm of your hand. And try to have red meat only once or twice a week. Swapping it for only fish, chicken or meat substitutes such as tofu or
Quoin the rest of the time. Some Fruits list given below: Apricot, Apple, Banana, Berry, Blackberry, Blueberry, Cherry, Cranberry, Currant, Greengage, Grape, Grapefruit, Gooseberry, Lemon, Mandarin, Melon, Orange, Pear, Peach, Pineapple, Plum, Raspberry, Strawberry, Sweet cherry, Watermelon, Wild strawberry Some list of vegetables:
Artichoke, Bean, Beetroot, Broad bean, Broccoli, Cabbage, Carrot, Cauliflower, Celery, Chicory, Chives, Cress, Corn, Cucumber, Curly kale, Dill, Eggplant, Garlic, Kohlrabi, Lettuce, Onion, Paprika, Parsnip, Parsley, Pea, Pore, Pumpkin, Radish, Salsifis, Shallot, Small radish, Spinach, Swede turnip, Tomato, Turnip

USING WATER TO RELIEVE PAIN & CURE DISEASES

USING WATER TO RELIEVE PAIN

&

CURE DISEASES

Water care helps in equalization of the body heat and the temporary increase of vitality. A cold spinal bath improves blood circulation and relieves tension, say Divine Healing experts:

Water cure helps in equalization of the body heat and the temporary increase of vitality.

METHODS

Cold Spinal bath

Works as an excellent tonic for the nervous system

Improves blood circulation

It also relieves tension.

APPLICATION :The best way to take it is lying down in a tub with feet outside. It must be finished with a head bath. Duration of 15-45 minutes.

HIP BATH:It helps in removing heat from the abdominal area. Has a soothing effect on the digestive organs

APPLICATION:To be taken sitting in a bath tub leaning against the wall in moderately cold water. A wet towel can be used to massage the abdominal area.

ABDOMINAL WET PACK: Soothes the nerves and alleviates pain. Brings out the heat which is latent in any part of the body. Helps in cases of chronic constipations and loose motions

APPLICATION: broad bandage of soft and thick wet cloth to be wrapped around the abdomen. It can also be covered with a coarse woolen wrapper so that the pack may be removed within 30-45 minutes.

HEAD PACK:Apply a wet pack on the foreheads to cool the brain, it helps in curing headaches.

FOR THE EYES:For sore eyes, grated cucumber can be placed over a thin place of clean wet cloth over the eyes.

RELIEVING BODY PAIN:Cold water to be poured slowly over a cloth or bandage applied on any part of the body which is painful, till relief is attained.

GARGLING:Cold water should be taken in the mouth and gargled for 2 minutes till it becomes warm. This is helpful in cases of toothache, sore mouth, swollen gums or any kind of inflammation in the mouth. Cooling or stimulating wet bandages may also be applied to the affected area in cases of burns, sprains and wounds.

Several diseases can be cured by a simple method called WATER THERAPY. An article published by Japan's Sickness Association tells us how the system has to be followed for quick results. Before giving the details of this therapy, one might be interested to know some of the diseases which can be cured under this therapy.

They are:

HEADACHE , HYPERTENSION, ANEMIA, RHEUMATISM, GENERAL PARALYSIS, OBESITY, ARTHRITIS, SINUSITIS, TACHYCARDIA, ANESTHESIA, COUGH, ASTHMA, BRONCHITIS, PULMONARY TUBERCULOSIS, MENINGITIS, HEPATIC, UROGENITAL DISEASES, HYPER ACIDITY, DYSENTERY, RECTAL PROLAPSE, CONSTIPATION, DIABETES, EYE TROUBLES, OPTHALMIC HEAMORIAGE, OPTHALMIC, IRREGULAR MENSTRUATION, LEUCORRHOEA, UTERINE CANCER, CANCER OF THE MAMMARY GLANDS, RHINITIS, PHARYNGITIS

It might sound incredible, but facts cannot be denied. As said by Confucius early 2500 years back, the health of an organism is tempered wholly by the mechanics of the stomach. As a modern Saint, analyzed, that it is over eating on all the 365 days of a year that leads to and complicates diseases.

Consuming ordinary drinking water by the right method purifies the human body. It render the colon more effective in forming new fresh blood, known in medical terms as 'haemotopaises'. That the mucosal folds of colon and intestines are activated by this method is an undisputed fact. Just as the theory that new fresh blood is produced by the absorption of the nutrients of the food by the function of the mucosal. If the colon is cleaned then the nutrients of the food taken several times in a day will be absorbed and by the action of the mucosal folds, they are turned into fresh blood. This blood is all important in curing ailments and restoring health, and for this, water should be consumed in a regular pattern.

WATER THERAPY:Every morning, as soon as one gets up, he should drink 1.26kg (1260cc/ml) of water at a stretch, without washing teeth, mouth, face or even eyes (This Is Very Important). For the next 45 minutes, one should not eat or take any beverages. After the Night Dinner (before going to bed), one should not eat or drink stimulating beverages or soft drinks, A youngster who followed this therapy sums up his experience this way ".....After taking water, I urinated three times in one hour and the breakfast later tasted wonderful. The next day too, I drank water and felt that my bowels became free. In three months time, I put on weight. Ever since I took to WATER THERAPY, I never felt sick nor was affected by the COLD or COUGH ......" Where water contains impurities, it should be boiled in the night to be used in the morning.

Now all this triggers the inevitable question: "Can sickly persons drink 1260cc (about 4 steel glasses of 320cc or 2 bottles of syrup) of water at a stretch? Perhaps no. After drinking maximum quantity of water, one should do "SPOTWALKING, lie for one minute and then drink the remaining water. Those who are weak to walk should practice abdominal breathing in a sitting or a standing posture and drink the rest of the water. During the first one or two days, one may urinate three to four times within one hour of water intake. However everything will be normal within 3 or 4 days. Persons suffering from ARTHRITIS and RHEUMATISM should practice WATER THERAPY three times a day for one week and thereafter once in a day. While following this therapy, one should drink water 2 hours after a meal. One should not consume soft drinks containing poison or snacks or fast food before going to bed. WATER THERAPY is very simple, in-expensive and miraculous in its effects. NO SIDE EFFECTS.

Experience has shown that following diseases were cured by water therapy within the time shown:

HYPERTENSION (1 month)

CONSTIPATION (1/2 days)

DIABETES (1/2 weeks)

CANCER (1 month)

PULMONARY TUBERCULOSIS (3/4 months)

EYE FLU DURING RAINY SEASON

Eye flu during rainy season

Hot and humid conditions during rainy season aggravate such infections. Most viral infections tend to affect the epithelium, both of the conjunctivas and cornea, says leading eye specialists.

As the rainy season starts, usually children suffer from viral infections in eye commonly known as eye flu or viral conjunctivitis, a troublesome eye disease. Hot and humid conditions aggravate such eye infections.

Symptoms:

Red, swollen eyes

Watery discharge from eyes

Swelling of conjunctiva

Severe itching

Pain in eyes

Blurring of vision

Lid swelling

Feeling of discomfort and foreign body sensations in eyes

Predisposing factors

Disease is caused by virus infection like adeno virus, herpes simplex virus, and myxo virus and pox virus

Hot and humid conditions during rainy season aggravate such infections

Most of the viral infections tend to affect the epithelium, both of the conjunctiva and cornea

Because the disease is highly infectious, once a child becomes infected, the entire family may also catch the infection

There is a myth that the disease spreads just by looking into an infected eye but this is not true. Fingers pick up the virus if we touch the infected eye and get transmitted

"Several children contract eye infections from swimming pool"

Prevention:

-Avoid going to swimming pool which has regular chlorination of water

-Avoid shaking hand. Wash hands with soap after handshake

-Clean your eyes with clean water two to three times a day

-Don’t use common towels or handkerchief

-Personal hygiene should be good

Treatment:

Wear dark goggles

Use anti-allergic eye drops three to four time a day

Cold compress gives soothing effect to eyes

Disease is usually self limiting

No specific effective treatment is known. But to avoid secondary bacterial infection broad spectrum antibiotic eye drops may be used three to four times a day for about seven days

Usually the disease has a self limiting course of five to seven days

Steroid eye drops should never be used in eye flu. If needed, should be given after consulting an eye specialist

ROSE WATER FOR YOUR EYES

All eye problems cannot be prevented, but a lot can be done to slow the progression of many eye disorders and prevent visual impairment –

Eye is one of the most important body parts in human body. While not all eye problems can be prevented, a lot can be done to slow the progression of many eye disorders and prevent visual impairment.

TRIGGERING FACTORS:

Lack of nutritious diet like retinal (vitamin A) and calcium

Inadequate sleep

Improper sitting posture

Straining of eyes in excess and not giving them proper time to relax

Direct exposure to sunlight may also lead to blurred vision

Smoking is another factor

NATURAL FOOD:

A balanced diet of vitamin A, C, E beta Carotene, calcium, anti-oxidant vitamins, should be taken to provide nourishment, like tomatoes, amia, walnut, oranges, kiwis, grapefruit, dried apricots, tomatoes, people, green leafy vegetables such as lettuce and spinach, green peas, green beans, nuts seeds carrots, deity products, eggs cheese, fish, poultry, and milk.

FOOD TIPS:

Take almonds, fennel and sugar candies in equal amount take two tablespoon of this paste with warm milk during bed time it helps in fading away eye ailments.

EYE WASH:

With trifala water and rose water is good for eyes

EXTERNAL APPLICATION:

Use eye drops made of rose water and lime juice in equal amount, or with onion juice

Rose water mixed with potash alum in one seventh of its quantity used it two drops

Use water filled in green bottle kept in sunlight for washing eyes

Application of honey

EXERCISE TIPS:

Massaging palms and soles with the warm mustard oil

Rub your palms with each other and keep them on your cheeks and eyes 5 minutes

Blinking of eyes 15 times regularly per hour helps in increasing circulation in eyes

Rotation of pupil in all the directions while keeping head and back straight for 15 times per hour

TRATAK YOGIK KRIYA:

Continuously stare at thumb of your hand which is placed parallel to your eyes

Health tips:

Use solution make of fennel seeds, honey and cold water to wash eyes

BREAST FEEDING – STARTING OUT RIGHT

BREAST FEEDING – STARTING OUT RIGHT

Many breastfeeding difficulties can be resolved with proper hospital procedure properly trained midwives, doctors and hospital staff- says a leading Hospital Neonatology Unit

World breastfeeding week 2010 is being observed from 1 August to 7 August 2010 worldwide.

The long-term objective of the world breastfeeding.

Breastfeeding should be encouraged because mother’s milk is the best for instant’s healthy growth and development.

No other milk can be compared to the nutrient and antibodies content of human milk.

There is more to know about how to breastfeed, as most new mother are clueless, it is best to learn about breastfeeding in advance.

Breast milk is high in nutrient quality, it has the right amount of fat, sugar, water and proteins that is required for baby’s growth and development.

Doctors are recommend exclusive breastfeeding for the first six months, with continued breastfeeding along with complimentary foods which are nutritionally adequate up to two years of age

Colostrum, the yellowish milk produced at the end of pregnancy, is recommended as the perfect food for the newborn. Colostrum contains many protective properties, immune-system-boosting substances that are important for your baby’s birth

Steady flow of breast milk usually starts from the third day of your baby’s birth

If possible, try to start nursing within an hour after the birth. It may take a few times before getting it right

Let your baby nurse until he/she is satisfied, this mat take about 15 to20 minutes and try to have your baby nurse from both breasts at each feeding

Feed your baby as often as it wants to be fed. This may be 8 to 12 times a day

If you think your baby needs more milk, increase the number of feedings

Do not start giving your baby formula/cereal as he/she may not want as much breast milk later on.

Many breastfeeding difficulties can be resolved with proper hospital procedure, properly trained midwives, doctors and hospital staff.

Breast-feeding vs... bottle-feeding:

One of the most common questions which troubles new mothers is whether to breast-feed or bottle-feed the baby. The numbers of debates on the issue are numerous but doctors always recommend mothers to breast-feed the baby for the first six months after delivery.

Breast-feeding has a number of advantages over bottle feeding.

HERE ARE A FEW PLUS POINTS:

Breast-milk is the best when it comes to nutrient quality. It has the right amount of fats, proteins and vitamins required for the healthy growth and development of your child.

Nursing is a wonderful experience providing the ideal nourishment and a strong bonding experience.

Breast-milk comprises infection-fighting elements which strengthens your baby’s immune system. No matter how good of the quality of the formula, it can never compare to the complexity and the nutrition value of breast-milk.

It is believed that breast-fed babies face less difficulty in digestion and consumption. (Studies have shown that bottle fed babies might develop gas problems)

It has been found that breast feeding prevents obesity and increases a baby’s intelligence while formula has no such advantages for the babies.

Breast-feeding even has certain advantages for the mother as it helps in weight control and is believed to prevent certain cancers.

Babies who are fed on formula are said to develop more illnesses such as diarrhea and upset stomach.

Your baby will never develop any allergy to breast-milk while it is not so sure in the case of formula-based milk.

Another benefit of breast-feeding to mothers is that it reduces the post-partum bleeding by contracting your uterus to its original size.

ALL ABOUT BREASTFEEDING:

While breastfeeding is a natural process, its knowledge does not come naturally. Both the mother and baby need to adapt to the skill before a proper feeding pattern can be established.

To establish a successful breastfeeding relationship, it is important for to-be mothers to have the right knowledge. There are many misconceptions about this beautiful relationship between a mother and a child.

This can only be solved if the mother’s doubts are cleared. While breastfeeding is a natural process, its knowledge does not come naturally. One has to learn it. Both the mother and baby need to adapt to the skill before a proper feeding pattern can be established.

PRENATAL TIPS:

Read a book on breastfeeding to get sufficient knowledge about the procedure. Always remember that it will only make sense when you have your baby in your hands

Consult doctors, watch videos, attend child birth classes to clear your queries

Do not shy from asking questions

POST-NATAL TIPS:

Ask your obstetrics about nipple care to prepare for breastfeeding

Place the baby skin to skin immediately after birth as this will help your baby to recognize you better

Doctors recommend breastfeeding within the first hour of the birth as the initial milk produced contains a lot nutrients, enzymes and immunity boosting

Components which are good for baby’s health and growth

it takes you and your baby a few days to fall into a proper feeding pattern

Try to ensure a good latch right from the beginning. This will ease down things for you in the later stages

Do not be scared if your baby demands frequent feedings. This is because your baby has a very small stomach

Do not be persuaded to use complimentary food. water or formula for your baby until and unless recommended by the doctors

If you feel that something is wrong, seek advice from the experts

Breastfed babies pass frequent yellow watery stool. This is totally normal. Follow these tips and ensure establishment of a beautiful relationship with your baby.

NUTRITION AND BREASTFEEDING

A mother needs to consume 500 extra calories a day in order to fulfill her own nutritional needs and to maintain a normal weight while nursing – Apollo Hospitals Neonatology Unit.

All mothers require good nutrition in order to be healthy and active especially during the first few months after the delivery. Even after cesarean section, breastfeeding is possible. One needs to take a properly balanced and nutritious diet in order to fulfill the needs of their own body. Even women with poor nutrition are able to breastfeed their babies properly.

You should be guided by your appetite and eat when you are hungry. A mother needs to consume 500 extra calories a day in order to fulfill her own nutritional needs and to maintain a normal weight while nursing.

Drink more fluids, especially water as the hormone oxytocin which is produced during lactation makes you thirsty.

Do not overeat; eat in moderation and consume five to six small meals throughout the day.

Eat a diet rich in zinc, iron, vitamin D, vitamin E and folic acid.

Consume lots of whole grains, vegetables, fruits, meat, nuts, eggs and dairy products to ensure a healthy diet.

Take at least five servings of vegetables and fruits per day. Milk and dairy products ensure sufficient supply of calcium.

Avoid or minimize the consumption of tobacco, alcohol and caffeine during nursing as it will affect your health as well as your baby.

Strict diets to lose weight should be avoided. A mother tends to naturally lose weight while breastfeeding. A mother tends to naturally lose weight while breastfeeding. A moderate exercise routine is recommended in order to maintain a healthy weight during breastfeeding and to improve muscle tone.

Speak to your consultant before taking any vitamin or health supplement. During lactation just make sure that you consume a healthy, well-balanced diet.

A well-balanced diet including a variety of nutrient rich and minimally processed foods is ideal for a breastfeeding mother.

Choosing how and what to feed your baby is a personal decision which calls for thorough and careful consideration. Though some mothers are not able to breast-feed due to certain medical reasons, experts advise mothers who can breast-feed to opt for breast-feeding over formula feeding for a consists healthy development and growth of the new-born child.

DIABETES & OBESITY

DIABETES & OBESITY

Type 2 diabetes is the most common form of diabetes in which there is resistance to the action of insulin and later on decreased insulin release from the pancreas. The most common cause of insulin resistance is obesity.

The most common cause of insulin resistance is obesity. Therefore, diabetes management is incomplete without weight control –

Management is incomplete without weight management. interventions to be taken by the people SETTING THE GOALS; The goals should be reasonable, achievable and practical, Weight loss of at least 2-3kg per month is desirable in most of the obese individuals. And remember it is not absolute weight loss but a decrease in waist circumference and body mass index which are more important.

MOTIVATION: Some individual are not able to lose weight despite sincere efforts for initial few months. Therefore continuous motivation from family members and friends is important.

DIETARY THEREAPY: A low calorie diet – with a deficit of 500 to 1000 calories/day depending on the initial body depending on the initial body weight – is recommended. The dietary counseling should be done by a dietician trained in Medical Nutrition Therapy (MNT).

Crash dieting or internet-based diet plans should be avoided as this might lead to deficiency of certain nutrients essential for the body.

PHYSICAL ACTIVITY: 30 – 45 minutes of brisk walk per day for at least five days a week is recommended. For busy executives it is better to indulge in lifestyle modification like taking stairs instead of lift. Also one may park the car away from the office and walk to the destination. If one has a sitting job getting up every half an hour from desk to reach for water, etc. will be helpful.

BEHABVIOUR MODIFICATIONS: This is a useful adjunct when incorporated into treatment for weight loss and weight maintenance. Avoid watching television or reading books while eating food, eat a fruit or salad before going to a party. Snack on vegetables and fruit if you must.

Weight loss surgery is an option for carefully selected patients with clinically morbid obesity and when conservative methods of weight loss have failed and the patient is at high risk for obesity – associated illness of death

DIA-DIET

DIA   -   DIET 

If you’re on the wrong side of the sugar border and are wondering how to combat the sugar beast, then stick to the age-old principle of eating right.  A balanced diet is vital to good health.

 FOR BREAKFAT: MUST – HAVES:

 Brown bread, bajra-based dishes

Oats (boil the water before putting the oats in)

Fruits like apples, cherries, pears, papaya and peaches (these have a low Glycemic Index (GI))

Low-fat yoghurt 

AVOID

Idly and meals that have a high GL Try not to have ragi porridge..

 BRUNCH

Vegetable clear soup/spinach soup (without cream)

Multi-grain bread sandwiches, bran crackers or rusk

FOR LUNCH

Start with salads, as they have a high satiety value

Basmati or brown rice (it has a lower GI) with rajma, horse gram, moong dhal or red kidney beans.

Green leafy vegetables and snake and bitter gourd

Soya (an essential part of the diet)

Skimmed-milk curd

AVOID-FOR  DINNER

Soya dosa or bajra roti.  Eat more vegetables and dal;

End your day with a glass of skimmed milk

Non-Vegetarians could try chicken without the skin and fish-based dishes.

                                

MOTHER CARE

MOTHER  CARE

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2% to 5% of expectant mothers in the country develop gestational diabetes. To know more about this common diabetic problem affecting mothers during pregnancy

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HOW PREVALENT IS GESTATIONAL DIABETES IN THIS DAY AND AGE?

Gestational diabetes is becoming increasingly prevalent among pregnant women owing to dramatic lifestyle changes which result in dietary changes.  It is a condition where a woman exhibits high blood sugar levels during pregnancy.  It is important to realize that pregnancy is a precious and critical phase in a woman’s life and the need to exercise and eat the right food throughout the nine months of pregnancy, is imperative at this stage. 

WHAT ARE THE RISK FACTORS ASSOCIATED WITH IT?

During pregnancy, when the mother’s sugar level is high, it interferes with the growth and maturity of the baby.  The last three months of pregnancy are crucial and if the sugar levels are high at this stage, it will lead to health complications in the new born baby.  The baby may develop prolonged jaundice, respiratory distress syndrome or Neonatal hypoglycemia (low blood sugar in the newborn).

After pregnancy, there is a 30% to 50% chance for the mother to develop diabetes later in life.

WHAT CAUSES GESTATIONAL DIABETES IN WOMEN? HOW CAN IT BE CONTROLLED?

There are no specific reasons behind the onset of gestational diabetes.  During pregnancy, several hormones are released inside the mother’s body.

The placenta, a temporary organ joining the mother and the fetus, releases sugar during pregnancy.  So the mother’s body which is already processing sugar from external sources, receives more sugar from here.  Therefore, it is important to control blood sugar levels during pregnancy.

This can be done only by eating quality food.  One of the myths associated with pregnancy is that eating a lot of food is good for the mother.  It is not quantity but quality that matters at this stage.  People do not know that fats and carbohydrates also release a lot of sugar.

WHAT ARE THE METHODS TO DIAGNOSE GESTATIONAL DIABETES?  ONCE DIAGNOSED, WHAT IS THE CURE?

It is important to go for pre-conception counseling in order to understand how to be healthy during pregnancy.  Since the placenta itself increases blood sugar levels.  It is called Glucose Screening Test.  Give mothers 50gms of glucose and conduct a blood test to examine how they reduce glucose levels.  If the readings are abnormal, conduct a Glucose Tolerance Test,  examine how efficiently 100 grams of glucose is broken down in the body.  If the mother is diagnosed with gestational diabetes, recommend healthy food and exercise.  Sometimes also recommend insulin injections.

Sources: Times of India