Category Archives: Health & Fitness

LET’S TAKE NUTRITION SERIOUSLY INDIA – THE NATIONAL NUTRITION WEEK (1ST TO 7TH SEPTEMBER, 2021)

Health & Fitness, , ,

“Let food be thy medicine and medicine be thy food”

-Hippocrates

Introduction

Gluten free, Keto free, Dairy free- these are a few “terms” trending all around us on our Instagram, Twitter and Facebook feeds. However, have you ever questioned yourself why there is a sudden surge in opting for these diets? Where did we all go wrong in making diet choices? Are these diets necessary for everyone? The answer is NO. 

Food and nutrition is indeed fuel for our body. However, our continuous ignorance in over or mis-consuming this fuel has led to a drastic shift in our health. Obesity, PCOS, Diabetes, Hypertension, High BP- all these conditions indicate, something is seriously wrong with our lifestyle choices.  Nutrition is health. To remember this truth and make citizens more aware of nutritional choices, India observes the National Nutrition Week every year from September 1 to September 7. The 2021 theme for National Nutrition Week is ‘feeding smart right from start’.

So, it all started in India? – The History

No. National Nutrition week first started in 1973 when an United States organization namely Academy of Nutrition and Dietetics [formerly known as the American Dietetic Association or ADA) announced- “Invest in Yourself—Buy Nutrition.” This campaign was targeted to educate people on importance of nutrition and nutritionists. Be it radio announcements, news coverage or pamphlets, the National Nutrition Week gained entire America’s attention and got upgraded to a month-long program from 1980.

Forward to 1982, India, on a similar intention launched the National Nutrition Week to educate its citizens on Nutrition.

Fast forward 2021: India and Nutrition

Though India’s fight for nutrition began way back in 1982, the rise of obesity, diabetes, polycystic ovary syndrome (PCOS) and other lifestyle diseases in 2021 clearly indicates that we have not reached the mark yet with nutritional choices being the primary culprit. This year’s theme ‘feeding smart right from start’ also highlights that not only us, but our younger generation also requires to make right nutritional choices.  

So how can we contribute?

Cut down on fats and sugar: Eating right involves choosing right. One of the best ways to do so is opting for healthier versions of daily food. Understanding the content of saturated fat is the key as they are responsible for increasing the cholesterol level. 

Stay away from junk food: Junk food does not serve your body’s nutritional requirements, rather hampers your body by causing digestive issues, fluctuation in blood sugar levels, depression, fatigue and weakness. The best idea is to switch to fresh food and leafy vegetables. They not only provide you the right nutrition but also increases your immunity

Drink water: May be your favourite beverage is Coffee, but let’s not forget the importance of drinking water. Water is the ultimate nutritional support. It aids in digestion, normalizes BP, stabilizes the heart beat and what not.

And last but not the least, Exercise.

“Invest in Yourself—Invest in your Nutrition.”

References

  1. eatright.org (2021) National Nutrition Month: A Brief History https://www.eatright.org/~/media/eatright%20files/nationalnutritionmonth/nnmhistory_032006jada.ashx
  2. Dixon, et al. 2007. Social science & medicine, 65(7), pp.1311-1323.
  3. Skerrett, P. J., & Willett, W. C. (2010). Essentials of healthy eating: a guide. 55(6), 492–501.

A SIMPLE GUIDE TO PCOD/PCOS

Health & Fitness, , , , ,

Introduction

Polycystic Ovary Syndrome (PCOS), also known as Polycystic Ovarian Disease (PCOD) is one of common hormonal syndrome that women blame for their weight gain. The cause of PCOS is still unknown, but studies have shown that it may involve a combination of genetic and environmental factors (like lifestyle, pollution). Normally ovaries have follicles which contain eggs, and one or more mature eggs are released during each menstrual cycle. In PCOS, eggs in follicles do not mature and are not released, instead form cysts. The ovaries also produce small amount of male hormones. However, the absence of ovulation in PCOS leads to an imbalance in the sex hormone levels.

The common symptoms PCOS patients present:

Acne, weight gain, irregular periods, extra hair on face and body

If untreated, can lead to:

Infertility (women having regular intercourse, but fail to conceive), heart diseases, breast cancer, endometrial and uterine cancer, diabetes, obesity

Influence of obesity on PCOS:

Obesity aggravates certain manifestations in PCOS and are more likely to have menstrual irregularities. It also increases the risk of infertility, higher probability of hair growth on face and body and complications during pregnancy.

CAN PCOS BE TREATED?

PCOS can be managed by improving insulin levels using metformin, commonly used to treat type 2 diabetes.

Irregular cycles can be treated by Oral Contraceptive Pills (OCPs).

Infertility can be treated by ovulation inducing drugs.

Consult your doctor before taking medicine.

Hair growth on body and face can be treated by laser and non-laser techniques.

However, nutrition and exercise play a major role in the management of PCOS.

Nutrition strategies:

Eating fresh food, wholesome food and eating in peace is important.

Avoid foods that are over-heated or microwave food.

Carbohydrates are extremely important to be included in the diet.

Eating wheat, rice, jowar (whole grains and carbohydrates make slow and steady rise of blood sugar) is very important.

Eating complete proteins is also vital (eggs, pulses, milk, paneer).

Essential fatty acids like ghee, oils, groundnut oil, sesame, sunflower, olive oil should be included in adequate amount.

Alpha-linolenic acid (ALA)-rich food like flax seeds, peas and nuts can also be incorporated in a regular diet.

Calcium-rich foods can help in reducing general fatigue and cramps during periods.

Exercise strategies

Regular workouts are the key to regular periods.

Seven days a month is a good start.

Weight training workouts are must at least twice a week.

Cardio is a great way to burn fat when associated with learning new movements or a skill.

‘Surya namaskar’ along with pelvic opening exercises are among the best.

Sleep strategies

Maintaining sleep-wake cycle with 8 hours of sound sleep.

Resources: DC Dutta’s textbook of gynecology, Shaw’s textbook of gynecology, The PCOD-thyroid book -book by Rujuta. Diwekar

Diabetes Mellitus & it’s Management

Health & Fitness, , , , ,

Diabetes Mellitus (DM) is an endocrine metabolic disorder, characterized by elevated blood glucose level. DM is sub-classified into following categories.

  1. Type 1 Diabetes mellitus, also called as insulin dependent diabetes mellitus.
  2. Type 2 Diabetes Mellitus, also called as non-insulin dependent diabetes mellitus.

Type 1 DM

In Type 1 DM, there is no secretion of insulin by Beta cells of Islet of Langerhans in the pancreas because of the auto-immune destruction. Hence, there is no proper secretion of insulin. Type 1 DM is mainly treated by insulin replacement therapy. Symptoms of Type 1 DM include excessive thirst and hunger, blurred vision and fatigue. Frequent urination and weight loss occur in short period of time.

Diabetic complications may lead to cardiovascular diseases, retinopathy, and skin problems like foot ulcer.

Diagnosis of Type 1 DM is usually conducted by following procedure:

  1. Fasting blood sugar >126 mg/dl on two separate tests.
  2. Random blood sugar >200 mg/dl.
  3. Haemoglobin, HbA1c> 6.5 on two separate tests.

Management of Type 1 DM:

Good glycaemic control in Type 1 DM requires insulin therapy and oral hypoglycaemic agents like metformin, pioglitazone.

Diet and exercise play a crucial role in the management of DM.

Type 2 DM

In Type 2 DM, body cells not able to respond to insulin which is produce by Beta cells of the pancreas and is not able to produce insulin anymore.

Gestational Diabetes:

Gestational Diabetes is a condition in which sugar level is elevated during pregnancy.

Narcolepsy – a revelation

Health & Fitness, , , , , ,

There is a time for many words there is also time for sleep – Homer

Introduction

Sleep is an important part of our day-to-day life and everybody long for a good night’s sleep after a day’s work. But do you know why you sleep at night and are awake during daytime? Do you know we have a biological clock inside us? Do you know why some people fall asleep while talking or even while driving? If you want to know the answers to these questions, please read on.

Before delving into this topic, let us first discuss the sleep-wake cycle. In a day, most people are awake for 16 hours and asleep for 8 hours on average. This sleep-wake cycle is controlled primarily by parts of the brain called the brain stem and the hypothalamus. While the precise mechanisms of control are not fully understood, researchers have found out the various biochemical and physiological changes that take place in our brain during sleep.

Arousal signals in the form of neurotransmitters are sent from the brain stem and the hypothalamus to the cerebral cortex, which is the largest part of the brain. Neurons in specific regions of the cerebral cortex are activated by the neurotransmitters. Hypocretin, also known as orexin, is an example of such a neurotransmitter.

Apart from this mechanism, sleep and wakefulness are also regulated by our biological clock – a region of the brain comprising ~50000 neurons in the suprachiasmatic nucleus. This clock is activated by light signals from the eye and received through the optic nerve. So, we can sleep during the night as there is less light and this clock will also send powerful alerting signals to wake us up in the morning.

There are several sleep disorders which can present as either excessive sleepiness (hypersomnia) or lack of sleep (insomnia).

With this background knowledge, let me introduce you to the topic of narcolepsy.

What is narcolepsy?

Narcolepsy (narke – numbness lepsis – attack) belongs to a group of sleep disorders and is characterized by excessive and persistent sleepiness. It was not recognized till the French physician Jean-Baptiste Edouard Gelineau identified and named this condition in 1880.With the research happened in the field of sleep disorders now we have a better understanding of the brain changes leading to the manifestation of this condition. 

Narcolepsy is a neurological disorder that causes sudden, recurring, and uncontrollable urge to sleep during day time. It is an underdiagnosed condition which affects 3 million people worldwide. Both males and females are affected equally. It commonly starts in teenage and early 20s but can also affect children and older people.

The exact cause of this condition is unknown. However, scientists have discovered a link between the levels of hypocretin and narcolepsy .Hypocretin is a regulator of wakefulness as it increases activity of target neurons which release epinephrine, serotonin, and dopamine and hence involved in alertness. The hypothalamic neurons which produce hypocretin are destroyed by

     a) an autoimmune process

     b) infectious agents like streptococcus or influenza virus.

     c) head injury

     d) genetic defect

It is underdiagnosed due to unfamiliarity of the physicians with this condition and sometimes takes 10 years or more before the patient receives a correct diagnosis. Affected people are often mislabelled as simply lazy, depressed, epileptic, or schizophrenic.

Symptoms of narcolepsy

There are numerous ways in which this disorder presents itself and the severity also varies. The most common complaint is of course excessive daytime sleepiness (EDS).Narcoleptics can be likened to “Sleepy,” the famous Disney character in the fairy tale of Snow White and the seven dwarfs .Those affected may find it difficult to stay awake like him during day time and will fall asleep during routine activities like talking, driving, working etc. It will be more like a “sleep attack.”

Teachers may complain to parents that their child sleeps during the class. Narcolepsy can also present as hyperactivity, irritability, memory problems and brain fog.

The excessive sleepiness may also be associated with another neurological condition called cataplexy which leads to sudden loss of muscle tone or paralysis in the form of knee buckling, head dropping or collapsing, often triggered by strong emotions or excitement.

Thus, we can categorize narcolepsy into two types

Type 1– Narcolepsy with cataplexy

Type 2 – Narcolepsy without cataplexy

Symptoms of cataplexy can precede EDS and hence narcolepsy can be misdiagnosed as a seizure disorder.

Another important feature of narcolepsy is inadequate quality of sleep at night which is often referred to as fragmented sleep. Night time sleep will be interrupted several times and the person will often feel tired after sleeping.

At times, narcolepsy can coexist with sleep paralysis or hypnagogic hallucinations (vivid dream-like events). A brief inability to move the body or speak while falling asleep or waking up is called sleep paralysis.

 Fortunately, only ~25% of affected individuals will display the full set of symptoms. All these disabilities can negatively impact education, professional life, relationships, and even personal safety of affected individuals.

How is this condition diagnosed?

Because of the varied and nonspecific presentation, it may take several years for someone with narcolepsy to get diagnosed properly. Hence the treating physician need to take a detailed history and conduct a thorough medical examination.

The doctor will ask the patient to keep a sleep journal to record the time of sleep, symptoms experienced etc over a period of 2 weeks. Sleep specialists have devised two tests viz; Polysomnography (PSG) and Multiple Sleep Latency test to establish the diagnosis of narcolepsy.

Polysomnogram (sleep study) is a recording of breathing, eye movements and activity of brain and muscles during night.

Multiple sleep latency test – this test helps to determine how quickly a person falls asleep during day time.

How can it be managed?

Narcolepsy is a disease which can persist throughout life as there is no cure. However, symptoms can be successfully controlled by lifestyle changes and medications. Medicines like modafinil, antidepressants, and stimulants are the main stay of drug therapy. But medication alone will not be sufficient to maintain a normal state of alertness.

Patients need to be taught proper sleep hygiene to maintain a regular sleep schedule. Several support groups are available to help patients develop coping strategies and to offer emotional support. Even though it is an incurable disease, the advancements in the management of narcolepsy have enabled people to lead near normal life.

Points to remember!

  1. Narcolepsy is a sleep disorder which is characterized by excessive day time sleepiness.

2. It is caused by lack of a neurotransmitter called hypocretin in the brain.

3. It usually starts in teenage and early twenties.

4. It can be associated with another neurological problem called cataplexy.

5. It is often misdiagnosed and it might take several years for the affected person to get a proper diagnosis.

6. It is an incurable disease but affected people can lead a normal life by taking medicines and by following life style changes.

Pain and Recent Advances in Managing Pain

Health & Fitness, , , , , ,

What is pain?

Pain can be a displeasing and uncomfortable experience associated with possible damage to the body. The word ‘pain’ is derived from Latin literature, ‘poena’ meaning penalty or punishment. The majority describe it as an irritating, overwhelming, unpleasant, and terrible phase to go through. Most of us can recall visiting a medical chamber with different kinds of pain.

Let us dwell deeper into pain, based on time, intensity, location, and types.

  1. Duration of time:

Pain can be acute or chronic.

Acute – It is sudden, momentary, or a short period of fewer than 3 months.

Example- Pinprick, minor injuries

Chronic – It usually lasts longer than 3 months and more resistant to medical treatment with time.

Example- Arthritic pain, migraines

2. Intensity:

The feeling of pain can be mild, moderate, and severe measured on a pain scale of 0-10.

Although, the perception of intensity may differ among individuals. Severe pain for one felt as moderate by another.

Example- Minor fall from the cycle, major brain trauma

3. Location:

It can differ in locations. It can be anywhere from top to toe.

Ex- Back pain, knee pain, stomach pain

4. Types:

Pain can be superficial, deep, or psychogenic.

Superficial – Direct irritation (chemical/ mechanical/thermal/electrical) of the peripheral nerve endings in the superficial tissue.

Deep – Due to irritation of deep structures like the muscles, the tendons, the bones, the joints, and the viscera.

Psychogenic – Pain attributed to the processing of thoughts, mental and emotional state, or other unknown behavioral causes.

Can the tip of my shoulder be hurting? What else could be the reason for my pain?

So, let us discuss a bit more about pain and then go into how one can free themselves from pain and tips to manage pain!

Pain can be originating elsewhere and felt elsewhere. Pain can radiate, refer, or migrate! Your pain can travel and move around! How is that possible? Through the brilliantly intricate nervous system, we possess!

Our body is unique in a way that no one can decipher it to 100%.

Not just yet!

The central role of controlling and managing pain is to release the stress and suffering associated with it on an everyday basis. Sometimes, pain can be extremely distressing, leading to mental disturbances in the long term. It can lead to anxiety, depression, loneliness, debilitating one’s life to the extreme side.

Therefore, it is wise to act and take control.

The evidence-based management of pain

Management of pain can be abled by using modern medicine or traditional techniques like acupuncture, homeopathy, physiotherapy, massage, yoga, meditation, physical therapies, psychological therapies, occupational therapies, etc.

On an individual level, leading an active lifestyle, changing to a nutritious diet and food, physical activity for 20 minutes a day 4-5 times a week can lead to an overall increase in quality of life and alertness levels of the body.

For minor injuries or falls, menstrual cycle pains, headaches, causing mild pain, the first reach out is the first aid kit, OTC (over the counter) drugs like paracetamol, aspirin, ibuprofen, and some prescribed antibiotics and topical ointments if infection presents.

How much freedom does a pharmaceutical drug intervention bring? That depends on the type of pain; chronic pains usually do not subside on taking drugs but need a combination of therapies.

Acute and sudden pain conditions can sometimes be fatal requiring urgent medical care and surgical treatment. For example, appendicitis, obstructed bile duct, acute pancreatitis, kidney stones, heart attack, head injuries, trauma, etc.

Chronic conditions eventually become resistant to the regular drugs and need stronger management pain regimes.

For example, arthritic knee joint pain, lower back pain due to slip disc or compression of nerves, nerve conditions like sciatica or neuralgias, cancer pains, constant headaches due to migraine, tension headaches, post-surgical pain, structural deformities like scoliosis & lordosis, psychogenic pain, etc.

Drug treatment – Analgesics or pain relievers like aspirin, Ibuprofen, Naproxen is usually the first-line treatment for mild to moderate chronic conditions.

Opioids are the last reserve when the pain is resistant and non-responsive to other lines of treatment.

OTC creams and ointments like lidocaine can be applied topically for relief 2-3 times a day or as told by the physician.

Anticonvulsants and nerve supplements are used to treat multiple chronic nerve conditions like injuries and diabetic neuropathy.

A newer class of drug under investigation is the monoclonal antibodies, which target the nerve growth factor (NGF), a peptide involved in the growth and survival of neurons that regulate how the body processes pain.

Nonpharmacological management

  • Mild exercise improves blood circulation and reduces mild to moderate pain. (Caution – Heart condition, Disability)
  • Physiotherapy is a new line of pain management with many advances for musculoskeletal disorders, nerve conditions causing chronic pain.
  • Physical heat/cold therapy – Icing and hot packs
  • Acupuncture, meditation, massages, aromatherapy, yoga are some other personal preferences of many.

Psychogenic pain- Mental well-being and counseling – Seeking psychiatric care for mental illness is the right of the brain, body, and well-being of the person in society.

Cognitive-behavioral therapy – Coping mechanisms and stress reduction techniques among the wide range of CBT methods

Antidepressants – Avoid self-medication and always seek professional help.

Genetic modeling is a newer science, which can strike a great deal in the way we perceive and manage pain. Science is all about optimism. Epigenetics, modification of gene expression, examples – like a fan switch or a remote button.

Neuroplasticity – the ability of the brain and spinal cord to adjust their activities in response to new changes.  For example – To compensate for injury and pain

Seeking professional medical care should be the first step for any kind of pain for assessment and evaluation.

However, one can do a self-assessment with the PQRST characteristics, Pain rating measurement scale ranging from 0 – 10, and quality of life.

  • P   Provocative factors: what intensifies the pain?
  • Q   Quality of pain: what kind of pain is it?
  • R   Radiation of pain: Is it at the same location or moving?
  • S   Severity of pain: how does it feel?
  • T   Temporal factors: Is the pain universal or comes and goes away?

One can take an informed decision and visit the nearest health center or pain clinic for the best care and treatment.

*Keep in mind the hazards associated with self-medication and combination of drugs without the right professional help*

Staying fit while working from home

Health & Fitness, , , ,

Working from home comes with its own set of pros and cons. And staying fit while working from home is a challenge. Setting up a routine and breaking down the plan into feasible goals is all that is required.

Key points to stay fit while you work from home

  • Setting up a routine
  • Creating a workspace at home
  • Healthy eating habits
  • Adequate sleep
  • Physical activity
  • Mental health
  • Social interactions
  • Positive attitude and empathy

Setting up a routine

  • Start your day with a morning routine that includes yoga, jogging, or any physical activity. Make sure you keep aside a few minutes to plan your day.
  • Make plans so that you don’t mix up work and family time. Focussing on one thing will bring out the best in you.

Creating a workspace at home

  1. Create a quiet, well-lit workspace.
  2. A clutter-free desk with minimal things will reduce chaos and help you work effectively.
  3. Watch your posture while sitting on a chair.
  • Adjust the chair to support your back and arm.
  • Let your feet lie flat on the floor.
  • Maintaining the curve of the lower back (upper lordotic sitting) is one of the optimal position recommended by the physiotherapists.1

4. Computer vision syndrome is a group of symptoms that you experience when you sit in front of the computer monitor for a prolonged time in the same position.

Key points :

  • The monitor should be at the level of your eyes.
  • Keep the monitor at a distance of 53 to 72 cm from the eyes.2
  • Ideal positioning will reduce your neck discomfort.
  •  Use filters to reduce the screen glare.
  • Keep your eye moist by blinking frequently.
  • Take breaks while viewing the monitor and give your eyes some rest.
  • 20-20-20 rule: take a break once every 20 minutes and view things 20 feet away for 20 seconds.
  • You may have to change your eyeglasses or contact lenses if you are having discomfort.
  • Consult your doctor if the symptoms persist, and also schedule regular eye examinations.

Healthy eating habits

  1. Take frequent breaks from work to drink water (10-12 glasses in a day).
  2. Replace your fries, cookies, and muffins with fruit, nuts, and vegetables.
  • Healthy snacks bring down the calorie and have lots of benefits.
  • According to the Centre for Disease Control and Prevention (CDC), only 1 in 10 individuals consume enough fruits and vegetables in a day.
  • Fruits and vegetables help to protect you from heart disease, stroke, cancer, and overweight.3

3. Practice mindfuleating

  • Eat your meals slowly and enjoy the food; stay away from the distractions like television, phone, and so on
  • Mindful eating will help digestion and curb overeating.
  • Try eating mindfully at least once a day; it will benefit you in the long run.

4. Limit caffeine consumption in your diet

  • Coffee, tea, caffeinated soda, and energy drinks contain caffeine.
  • You should avoid replacing plain drinking water with caffeinated drinks.
  • Though caffeinated beverages are relatively safe, they can get addictive at times.
  • Too much caffeine may lead to insomnia, restlessness, digestive problems, high sugar level, and diuretic effect causing dehydration.4
  • Hence consume caffeine in moderation and always wean gradually from the habit.

5. Vitamin D

  • You may be lacking the sunshine vitamin; hence, make efforts to get the rays by keeping the windows open or taking a stroll on the balcony.
  • Include food rich in vitamin D such as milk, egg yolk, cod liver oil, and fortified grains in your diet.
  • Vitamin D is required for your bones’ growth and health; It is vital for the immune system that protects you from infections.

Sleep

  1. Adequate sleep has a lot of benefits.
  2. Sleeping well at night will help you focus and concentrate better; it affects your judgment and reaction time.
  3. Sleeping between 7-9 hours is ideal for you, and the duration varies depending on age.
  4. According to a study, people having around 7 hours of sleep/night are at a lower risk of developing overweight, hypertension, and diabetes (metabolic syndromes).5

Physical activity

Physical includes a spectrum of activities like exercise, household chores, and leisure activities; It improves your life quality. They have immediate and long-term benefits.

Benefits of exercise

  1. Regular exercise offers multiple health benefits.
  2. Exercise plays a significant role in treating obesity, lung disease, heart disease, diabetes, cancer, and low back pain.
  3. Recent studies suggest that exercise reduces your risk of developing long-term (chronic) health conditions like high blood pressure, diabetes, heart attacks, and stroke.
  4. Regular exercise will strengthen your bones and muscles; It helps you manage weight and reduce arthritis.
  5. According to recent physical activity guidelines, you can attain substantial health benefits by engaging in physical activity for 150 minutes a week.
  6. When you exercise, the body releases endorphins (feel-good hormones). Endorphins boost happiness; hence, they reduce stress and calms down your mind. You can sleep better too.

Mental health

Mental health is as important as physical health; It includes emotional, psychological, and social well-being. Mental health is all about how you handle the highs and lows; make choices, and keep calm amidst the chaos.

Yoga

  • Long-term stress and anxiety may increase the risk of developing heart disease, diabetes, cancer, and inflammatory conditions.
  • Studies have shown that yoga reduces stress hormone levels called cortisol (downregulation of hypothalamic-pituitary-adrenal axis) in your body; hence, it can ease stress and anxiety.
  • Yoga also has a beneficial effect on depression. It acts as an antidepressant.6
  • Practicing yoga as a routine will calm your nerves and bring peace of mind.
  • Pranayama includes breathing exercises. It offers a lot of health benefits, both physical and mental.
  • Practice yoga for a healthy body and mind.

Nurturing a hobby

  • Nurturing a hobby is very satisfying; it is right for your mental health.
  • It includes reading a book, gardening, dancing, games, and so on.
  • A hobby can lower stress levels and enrich your life.

Social interaction

  • Working from home shouldn’t limit your social life.
  • Spend quality time with your family and friends.
  • Make plans with your friends and meet them often.
  • Volunteering for a specific cause you believe in will create an opportunity to meet people and add value to your life.

Positive attitude

Being positive, grateful, and empathetic will impact your overall well-being.

Conclusion

Most of us are aware of all the steps mentioned to stay fit while working from home, but we still procrastinate. The best way to start is to set small achievable goals and gradually build them up. It’s never too late to make positive lifestyle changes. Stay fit, stay happy!

References:

  1. Korakakis V, O’Sullivan K, O’Sullivan PB, et al. Physiotherapist perceptions of optimal sitting and standing posture. Musculoskelet Sci Pract. 2019;39:24-31. doi:10.1016/j.msksp.2018.11.004
  2. Rempel D, Willms K, Anshel J, Jaschinski W, Sheedy J. The Effects of Visual Display Distance on Eye Accommodation, Head Posture, and Vision and Neck Symptoms. Hum Factors. 2007;49(5):830-838. doi:10.1518/001872007X230208
  3. CDC. Steps to Safe and Healthy Fruits & Vegetables. Centers for Disease Control and Prevention. Published December 10, 2020. Accessed December 15, 2020. https://www.cdc.gov/foodsafety/communication/steps-healthy-fruits-veggies.html
  4. Reyes CM, Cornelis MC. Caffeine in the Diet: Country-Level Consumption and Guidelines. Nutrients. 2018;10(11). doi:10.3390/nu10111772
  5. Smiley A, King D, Bidulescu A. The Association between Sleep Duration and Metabolic Syndrome: The NHANES 2013/2014. Nutrients. 2019;11(11). doi:10.3390/nu11112582
  6. Naveen GH, Varambally S, Thirthalli J, Rao M, Christopher R, Gangadhar BN. Serum cortisol and BDNF in patients with major depression-effect of yoga. Int Rev Psychiatry Abingdon Engl. 2016;28(3):273-278. doi:10.1080/09540261.2016.1175419

Working from home in pandemic: How yoga can be your best friend in this time?

Awareness Day/Month, Health & Fitness, , , , , ,

It has been weeks and months since we have stopped counting days being in this pandemic-driven lockdown. There is a unique quality to this day-by-day pandemic despair; this quarantine depression is edging humans into physical and mental stagnation.  According to an article I read in the Hindu couple of days back, approximately  12.2 crore Indians lost their jobs during the coronavirus lockdown in April 2020 only, which makes COVID 19 pandemic much more stressful for people.

Not only for people who have lost their jobs, but also for people who are working from home in this pandemic and trying to juggle between their family and work without any house help and childcare services available, that this pandemic is proving more emotionally exhausting than the virus itself. With an official Microsoft TEAMS video call in my morning joggers or stirring the ladle in a cooking pot with my official call in my earpods and with my toddler in my arms, I too am acing at juggling! Watching this situation very closely for past couple of months now, I feel a more accepting and holistic approach to this fiasco is the need of the hour.

We all know that there is uncertainty & fear and we all are multitasking around for the past 4-5 months, but instead of getting bogged down, coping with stress in a healthy way will not only make us, but the people we care about and our community stronger. The best we can do is accept the situation and take care of our and our family’s mental and physical health. One way that I discovered and loved during this period, is a 40 minutes yoga routine with 10 minutes meditation, to reinforce my strength and potential. Every single day for past three months now: believe me these are the most blissful 60 minutes I have from my day! I feel that my mind is calmer and more focussed; I am able to do one thing at a time, that too perfectly and my productivity has increased like anything. I am following a very good book ‘Light on Yoga’ by BKS Iyengar and practicing yoga from the same.

It can be anything, as long as you are present in the moment mentally & physically and moving, stretching and doing basic pranayama initially for 10 minutes in a day and gradually increasing to half an hour or 40 minutes; but please follow the same with 10 minutes of mediation (just focussing on your breath with closed eyes) and you will feel a positive change in your day. You can even take breaks in between your office calls and stretch your arms, necks or legs for 2 minutes on the chair or your yoga mat.

On the occasion of International Yoga Day 2020, I am sharing some of basic yoga poses which I have been practicing and you can also start with them as a beginner in yoga journey:

Trianga Mukha Eka Pada Paschimottanasana: Keeping one knee folded, try to touch your nose to the other stretched knee. It gives a nice and long stretch to your tense back and can make you ready for a long office call.

Matasyasana: Matasyasana or  Fish pose is a reclining back-bending pose. It relieves tension in your neck, throat, and shoulders and stretches and tones the front of your neck and your abdominals. It could be proven beneficial for all the creative people who like to keep their neck in the laptop screens for better focus.

Dhanurasana: Dhanurasana or chakrasana or wheel pose or The Upper Facing Bow whatever you can call, it can help—and strengthen your arms, legs, abdomen, and spine. For this one, you bend your knees and place your heels as close to the hips as possible and then slowly raise your arms, bend your elbows by resting the palms beside your ears.Floating camel pose: an advance version of Utraasna. This one is little bit of an advance yoga pose and maybe you will be able to do it after a month’s practice but the benefits are for sure worth the pain in the process. It increases flexibility in the spine, stimulates the nervous system, opens the chest and shoulders, improves circulation and digestion, and stimulates the thyroid gland. It’s said to rejuvenate/increase energy levels, and lower blood pressure.Sirsasana or headstand: and finally the king of all the yoga poses, The headstand. This is definitely a very advance yoga pose but is known as the most relaxing and cooling posture. It helps you to draw your attention inwards, to concentrate more, to focus more. This posture is extremely helpful if you are having anxiety, stress, fear or otherwise worrisome thoughts. Combine headstand with long, slow breathing and you have a recipe for stress relief.

So happy International yoga day 2020 people and I would like to leave you with a very special quote from my favourite yogi BKS Iyengar, ‘Yoga is a light, which once lit, will never dim. The better your practice, the brighter the flame.’

Health Benefits of Nutraceuticals

Health & Fitness

Economic development of the people has improved their lifestyle. But the challenge that has arisen with this lifestyle change is increasing the prevalence of ‘lifestyle diseases.’ Lifestyle diseases refers to diseases associated with bad lifestyle choices including food habits. The increased trend of eating junk food is known to be the reason for several diseases (obesity, cardiovascular diseases) and nutritional deficiencies. Due to high cost of treatment of these diseases in the modern science, people have started looking for alternative or complementary treatment options. Thus, nutraceuticals came into focus and are being opted as they fulfill nutritional requirements and have therapeutic benefits.

The word “nutraceutical” was coined from “nutrition” and “pharmaceutical” by Stephen De Felice, founder and chairman of the Foundation for Innovation in Medicine in 1989. It is defined as “a food or parts of food that provide medical or health benefits, including the prevention and treatment of disease”.  Nutraceuticals are the pharmaceutically blended products that have both nutritional as well as the medicinal value. This type of product is designed to improve the physical health, and fight against day-to-day challenges such as stress, increase longevity, etc. It is a food supplement that plays a vital role in maintaining a healthy body and provides necessary supplements required for various metabolic processes to regulate body functions and thus protects the body from disease.

According to a Mordor Intelligence Report, the global nutraceuticals market is predicted to reach $671.30 billion by 2024.

Classification of nutraceuticals:

Nutraceuticals can be organized in several ways, depending upon its application and easier understanding. Some classifications can be based on academic instruction, clinical trial design, functional food development or dietary recommendations.

  • Based on food availability, they are divided into traditional nutraceuticals, obtained from nature directly, without any changes in the natural form and non-traditional nutraceuticals, foods enriched with supplements or biotechnologically designed crops to boost the nutrients
  • Based on mechanism of action, they are further classified with respect to specific therapeutic properties such as anti-microbial, anti-inflammatory, and antioxidants
  • Based on chemical nature, these are segmented depending upon their primary and secondary metabolite sources such as isoprenoid derivatives, phenolic substances, fatty acids, carbohydrates, and amino acid-based substances.

Nutraceuticals and their health benefits

Nutraceuticals are known to have therapeutics effects and physiological benefits. They are known to provide protection against various diseases including cardiovascular, obesity, diabetes, cancer, chronic inflammatory disorders, and degenerative diseases. Some of the food sources used as nutraceuticals and their therapeutic effects are discussed below:

  • Dietary Fibre– Dietary fibres are not hydrolysed by enzymes secreted by the digestive tract but by microflora in the gut. The benefits of consuming dietary fibres include the retardation of emptying of the gastric juices in the stomach thereby affecting the rate of digestion and the uptake of nutrients, and it improves glucose tolerance and lowers the risk of coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal (GI) disorders. Also, an increase in the intake of high fibre food improves serum lipoprotein values, lowers blood pressure level, improves blood glucose control for diabetes, and aids weight loss.
  • Probiotics– Probiotics are non-pathogenic, non-toxic anti-bacterial substances. These are resistant to gastric acid and adhere to gut epithelial tissues. Consumption of probiotics decreases the risk of systemic conditions like allergy, asthma, cancer, several infections of the ear and urinary tract. It is also used to treat GI conditions such as lactose intolerance, acute diarrhoea and antibiotic-associated GI side effects.
  • Prebiotics– It improves lactose tolerance, has anti-tumor properties, is capable of neutralizing toxins, stimulates the intestinal immune system, and helps reduce constipation, blood lipids and maintains safe blood cholesterol levels.
  • Polyunsaturated fatty acids (PUFAs) – These are very essential for all bodily functions and hence known as “essential fatty acids”. It can be only taken through diet. Omega-3-fatty acids are one on the best examples of PUFAs. The three major effects against cardiovascular diseases are anti-arrhythmic, hypolipidemic and antithrombotic. Its benefits are numerous, such as, it can help improve the health of pre-mature infants and patients suffering from asthma, bipolar and depressive disorders, dysmenorrhea and even diabetes. Infant formulas of omega-3-fatty acids nowadays contain docosahexaenoic acid (DHA) along with arachidonic acid, which closely mimic the breast milk. The FDA recommends a maximum of 3g/day intake of eicosapentaenoic acid (EPA) and DHA omega-3 fatty acids, with no more than 2g/day as a dietary supplement.
  • Antioxidant vitamins– Vitamins like vitamin C, vitamin E, and carotenoids are collectively known as antioxidant vitamins. These vitamins are self-sufficient and have synergistic effects. They prevent oxidative reactions leading to several degenerative diseases including cancer, cardiovascular diseases, cataracts etc.
  • Polyphenols– It has antioxidant, anti-inflammatory, anti-microbial, cardioprotective activities and plays a role in the prevention of neurodegenerative diseases and diabetes mellitus. Also, dietary polyphenols are believed (from in vitro studies) to affect numerous cellular processes like gene expression, apoptosis, platelet aggregation, intercellular signalling that can have anti-carcinogenic and anti-atherogenic implications.
  • Spices– These are responsible for lowering of blood cholesterol, prevention, and dissolution of cholesterol gallstones, protection of erythrocyte integrity in hypercholesterolemic condition, hypoglycaemic potential, amelioration of diabetic nephropathy. It also possesses antioxidant effect, anti-inflammatory and anti-arthritic effect, antimutagenic effect/cancer preventing, digestive stimulant action and antimicrobial activity.

People are trying to attain a healthier and a better quality of life by eating more vegetables, fruits, and other plant extracts, taking dietary supplements or nutraceuticals. The development of nutraceuticals and functional foods delivers unique products to the world at large and helps in enhancing consumer confidence. Nutraceuticals are substances that have physiological benefits or provide protection against chronic diseases. They are used to improve health, delay the aging process, prevent chronic diseases, increase life span, or support the structure or functions of the body.

Are you at the risk of Breast Cancer? Read this & find out.

Health & Fitness, , , , ,

Breast cancer is the most prevalent form of cancer in women. Though it also affects men, the incidence rate is quite low. Early detection (be it any type of cancer) increases the chances of survival in case of this deadly ailment.

For better and timely diagnosis, it is very important to detect the early signs of breast cancer. In this blog we will be discussing the signs of breast cancer.

Have you ever paid attention to your breasts?

How often do you check your breasts?

Ever noticed anything unusual around that area?

These questions are very crucial when it comes to determining the signs and symptoms of breast cancer. Start with having a look carefully at your breasts.

How to check your breasts?

You don’t need any special training to check your breasts. Each woman has a different set of breasts and you should know how your breasts normally feel like or look like. When you know this, you will easily be able to spot anything unusual in your breast area.

Check the whole area around your breast including your armpits & upper chest and if you notice anything unusual, get yourself checked by a doctor.

What to check?

Check for any lumps around your breast area, upper chest or even around armpits. Lumps can be the primary symptom of breast cancer. Pain in breast can also be a sign of breast cancer but usually it is not in most cases. Pain in your breast can be due to other reasons as well but if an unexplained pain prevails over some time, it is advisable to get it checked by a doctor.

Checking your breasts for any signs of breast cancer follows a simple formula: TLC: Touch, Look, Check

  • Lumps are not visible, but they can be felt. Look for any lump or swelling in your breast, armpits and upper chest.
  • Check for any changes in shape or texture of your breasts. A change in size or shape of your breasts might be an indicator of something fishy, for instance one breast appearing larger than the other one.
  • Have a look closely at the texture of your breasts. Look for any puckering or dimpling of the breast skin.
  • Closely examine the color of the breasts. If you notice any redness or inflammation on your breasts, get it checked by a doctor.
  • Notice whether your nipples look different than usual. A change like inversion of one of the nipples if present (these are usually pointed outwards), then consult a doctor.
  • If there is any unusual discharge from your nipples, immediate action is required.
  • Check for any rashes or crusting on your nipples or the areas nearby.

If you notice any of the above symptoms (also presented in Figure 1), then go and see a doctor. It is not necessary that having any of these symptoms is the sign of breast cancer, but it is always safe to have a breast screening post consulting with a doctor. Doctor would examine and if further check-ups required, he will refer you to the specialists accordingly.

Are you at the risk of Breast Cancer? Read this & find out.

Figure 1: Symptoms of breast cancer in women

Do you need to check your breasts often?

Well, as a precautionary step or rather say to be on the safer side and to be aware of this disease you can check your breasts at regular intervals. You can check them monthly or bi-monthly or how often you feel like.

Once you start checking them regularly you will be able to identify even the slightest change taking place in them, be it due to age or at various times of a month. Your breasts can feel sore or heavy before or during your periods, heavier and bigger during pregnancy and you might notice this change if you know your breasts well.

In the similar way if anything is odd with them, it would be noticeable when you are aware of the normal/usual appearance of your breasts.

Breast cancer in men:

Men also have breast tissue, but they are very much less developed as compared to the ones of women. This is also the reason why breast cancer in men is a rare phenomenon.

But, still, we cannot feign ignorance to the fact that men too, are affected by breast cancer.

 

Signs & symptoms of breast cancer in men:

If someone in your family had breast cancer, you have some chances of getting it, but again it’s not definite that you will. Regularly checking your breast is a wise option especially if you have a genetic record of Klinefelter’s Syndrome (history of breast cancer in family).

The breast tissues in men are mostly behind the nipple area & the pigmented region known as areola. Breast cancer in men usually appears around the nipple area as a lump (Figure 2).

Are you at the risk of Breast Cancer? Read this & find out.

Fig. 2: (a) Shows changes in the look of the nipple or areola (direction change in nipple); (b) shows discharge from nipple or nipple ulcers; (c) Shows lump formation around nipple or armpit

If you find any of these symptoms, go and consult a doctor. In case cancer is detected, you can get an early diagnosis, ensuring better and faster recovery. If not, then, any other problem might also get solved in time.

Turacoz Healthcare Solutions requests every men & women to pay close attention to these specific parts of their body and help themselves in early detection of breast cancer, if present.

An early detection increases your chances for better treatment and recovery.

Importance of Good Oral Health

Health & Fitness

Oral health is an integral part of our general health, yet is the most neglected one. The Indian Dental Association (IDA), in a National Oral Health Survey, 2005, highlighted that 95% of the Indian population suffers from gum diseases and only 50% of the population use a toothbrush. The survey also noted that, only 2% of the population visit the dentist.

A good oral health plays an important role in overall health improvement, improving quality of life, boosting of self-confidence and performance enhancement at workplace. However, the irony lies in the factthatmost people remain unaware of the benefits of maintaining a good oral health. Further, individual’s lack of knowledge, a neglecting attitude, and inadequate oral hygiene practices adds to the oral health problems.

Pyorrhea (periodontitis), tooth decay/ cavities, misaligned teeth, and oral cancer are amongst the most common oral health problems affecting people worldwide as well as in the India. It has also been proved by researchers and has been widely accepted by doctors/ dental professionals worldwide that oral and general/systemic healthshare a two-way relationship between them. This means that oral diseases especially,pyorrhea may predispose an individual to different systemic diseases such as uncontrolled blood sugar levels/ diabetes, hypertension, heart diseases and many more. The implications of poor oral health have been shown in Figure 1. Similarly, systemic diseases especially diabetes may also lead to/ worsen oral diseases especially, pyorrhea/ periodontitis. Thus, to keep ourselves healthy, it is very important to maintain an adequate oral health.

Figure 1 : The implications of poor oral health