Salt is of cardinal importance to humanity since ages. In earlier times things were traded for salt, salt is an integral part of various religious ceremonies and essential to food preparations. Sodium, the main ingredient of salt, is key to numerous diseases and problems when levels are not balanced.
Sodium The mineral helps regulate total fluid level in the body and helps in cellular function in the nervous system and muscles. Sodium must be consumed in the right quantity and too much or too little of it can even be fatal sometimes. Research on sodium shows that brain responds to sodium the same way it responds to heroin, cocaine or nicotine and this is one of the reasons for consuming too much salt. More the sodium content in the body, more is the blood pressure due to fluid retention which can in turn lead to cardiovascular and kidney disease. Sodium & Bone Health Individuals consume more sodium than needed and less potassium than recommended. Salt’s main minerals are sodium and chloride. When chloride (an acid) consumption exceeds limits, kidneys come into picture as they are given the responsibility of removing it. But, when kidneys become overburdened with load, body takes back stores from the bone to maintain a balance. The process contributes towards calcium loss contributing to osteoporosis, kidney stones and loss of muscle mass. Sodium and chloride are both stored in the bones. Sodium increases calcium excretion and decreased calcium levels indicates decreased bone density which increases the risk of fracture. But the converse that a low-salt diet contributes towards stronger bones in postmenopausal women is also not true, according to research studies. All the time we keep speaking about reduced sodium levels for cardiovascular health, but a low-salt intake is needed to prevent impeding of bone health. One study followed some 70,000 women for 11 years assessing their bone mineral density levels and found some link between increased salt intake and bone health but when BMI levels were measured (as they are said to affect bone strength) there was no link between sodium levels and bone mineral density. Menopause period is greatly associated with weakened bone strength and involves bone resorption than bone formation. In general, it is recommended to consume a diet rich in calcium (milk, yogurt, green vegetables and cheese) and stay fit for maintaining a good bone health. Limit salt intake to less than 2,400 milligrams daily for a healthy body. More than 75% of the sodium we consume is not from the daily food that we eat but from the processed and restaurant foods that we love to eat. Hence, take care to consume minimal of these processed foods and limit sodium levels. If you would like to get a healthy diet plan limiting sodium intake and increasing healthy nutrients intake, get in touch with a nutritionist/dietitian at www.firsteatright.com. Marriage is sin, marriage is for fools or marriage is not my cup of tea-These phrases might sound good but don’t do good in day-to-day life. A new study has found that being married or have earlier been married decreases the risk of dementia in comparison to staying a bachelor or bachelorette all through your life. The study included a whole group of adults over the age of 60 without dementia. These individuals were asked about their marital status, social presence and the number of close relations they have. The study was carried for a long period of over ten years, with a follow-up happening every two years. It was found that staying unmarried increased the risk of dementia by 42% and divorce did not enhance the risk in any way. Also, being widowed increased the risk of developing dementia by as much as 20% compared to being married. At the end of the study researchers concluded that people who were unmarried or ranked high on loneliness scores were at a greater risk of developing dementia. But the converse is not true, being married does not decrease the risk of dementia. Biological, health, lifestyle and environmental factors play a vital role in influencing the risk of developing dementia. According to WHO, there are more than 47 million people living with dementia in this world and Alzheimer’s disease is the most common cause of dementia. Social isolation is one of the nine risk factors for dementia. People love being loved and when your spouse dies, you are unable to bear the trauma and you push yourself into loneliness, ignoring people around you. Marriage is linked with low risk of dementia because spouses may be engaged together in physical activity, watch each other’s’ diet and control use of alcohol/substance abuse. It has even been proved that you lose weight when your spouse is on a diet as you are forced to eat some of the healthy foods and stay active. Read more on how your spouse's weight loss plan affects you at the website www.firsteatright.com. Don’t be ignorant to think that being married or wearing a wedding risk decreases your risk of dementia. Also, quality of a relationship, be it your better half, relation or friend, matters more than just being in a relationship. Understand that an unhappy relationship does pretty much nothing to uplift your wellbeing and you need not be married to be happy and live your life. Stroke is synonymous with the brain and eyes are rarely given a priority. Also, people who suffer from a stroke in the eyes don’t go for follow up consultations and hence, increase their chances of suffering from a brain stroke at later stages, according to a study.
Eyes contain nerves and tissues that send signals to the brain to create images. All these happen in the shortest of timeframe which is beyond our imagination. Retina is the most important tissue residing at the back of the eye responsible for moving blood to and from the heart with the help of veins and arteries. This passage of blood is critical for vision and any disturbance or blockage in the retina’s blood vessels affects vision and can even lead to permanent blindness. Eye Stroke An eye stroke, or retinal infarction, typically happens when blood flow in the arteries of the retina is blocked. There is either partial or complete loss of vision depending on the intensity of the stroke. Neither patients nor physicians take too much pressure with eye stroke. While the individual is mostly to be blamed as he/she does not follow up for an evaluation for a classic stroke, less than 1 in 10 patients are referred to a neurologist. This is both shocking and surprising knowing that a stroke in the eye which is a part of the brain is not monitored by a neurologist. The study found that both the above factors are important as one in 100 eye stroke patients had a cerebral stroke within 90 days. Risk factors of eye stroke and brain stroke are similar and include:
Eye strokes are painless but cause serious effects. They can cause partial/total vision loss. Some people have blind spots or “floaters”, blurry vision or vision distortion. If the stroke is left unattended, the affected organ will be permanently damaged. Eye Stroke Denotes Brain Problem Fatty plaque in the neck could contribute towards an eye stroke. Most eye stroke patients don’t get their neck nerves tested. Also, when you or I have an eye complaint, we don’t go to the doctor and verify if it is an eye stroke or not. Doctors also compare eye strokes with ischemic attacks as the symptoms such as slurred speech, headache or weakness on one side of the body are similar to that of an ischemic attack. What everyone must understand is that eye strokes must be considered as serious as brain strokes because retina, from which eye stroke originates, is part of the brain. An eye stroke is kind of a signal or warning against a bigger stroke. Read more on stroke, its symptoms and warning signs at www.firsteatright.com. Ophthalmologists need to understand the need to send eye stroke patients to a neurologist or cardiologist for a stroke risk evaluation. It is also the duty of the neurologist to consider eye stroke as damaging as brain stroke and receive the same degree of treatment. Our minds play tricks on us sometimes and this includes when we crave for foods too. Cravings are irresistible, increase our weight-gain ratio, make us unstoppable until we get our desired food and hinder our health plans. Recent research adds another disadvantage to our cravings-makes us pay more for the unhealthy foods we crave and pay bizarre amounts for higher portions of the foods we crave. This research is detrimental in that it might even negate the effects of eating healthier as craving overpowers healthy eating by sky-rocketing the value of unhealthy foods relatively.
Marketing is an art, supermarkets play on the psychology of people and there is increasing interest in sectors such as marketing, psychology, economics and medicine to know how our psychological needs affect our behavior. Craving is an important aspect here because this psychological state of mind evokes addiction, eating disorders and obesity too as elaborated in the website www.firsteatright.com. A recent research conducted questioned subjects on their willingness to pay for certain snack foods before and after their craving for the same. Results showed that subjects were willing to pay for certain foods after they were exposed to it and this was prevalent even if the subjects were hungry before and after the exposure. The study also found that, subjects were willing to pay more for high-calorie items such as Snickers or butter popcorn when they craved more compared to healthier options such as granola bars. Finally, people were ready to pay massive amounts for higher portions of the craved items implying that craving boosts the economic values of the craved foods. Craving is an unhealthy policy and when it is accompanied by multiple other disadvantages it makes it ugly and unworthy. It is better to stop craving for foods either with healthier food options or other methods. Some options include:
April 7th is declared as World Health Day and this is one of the eight official global health campaigns marked by WHO. The campaign for this year’s health day is on universal health coverage (UHC). If this campaign becomes a success, every person residing in every nook and corner of the world would be able to access quality healthcare facility without financial difficulties.
Many people pay for healthcare services by selling their savings, assets or properties. UHC will ensure that people don’t fall below poverty lines due to expenses incurred and will remain as a key strategy to make progress towards other health goals and developmental goals too. World Health Day throws light on the need for UHC and its related advantages. WHO feels that none must be put in a situation where they feel that dying is better than living and they are forced to choose between food and medicine. Through the UHC campaign, WHO aims to inspire, motivate and guide people: Inspire: Upholding policy-makers powers and their ability to modify the health of the nation and encouraging them to be a critical part of the change. Motivate: Encouraging countries to promote UHC by showing examples of other countries who have already started climbing the UHC ladder to find their own path. Guide: Making tools for conversations and policies readily available for promoting UHC domestically. People should also not form the wrong notion that, UHC is a free coverage for various health problems whatever might be the health care cost, as no country in this world can afford to provide all services free of cost. Health is a basic human need and every individual residing in this world is entitled to enjoy good health. Contrarily, half the population in this world is deprived of essential health services too while almost 100 million people are still pushed into “extreme poverty” as their healthcare expense is far too much compared to their income. If this scenario must change and efficient healthcare be available to each person in this universe, UHC must be brought into effective practice by all countries worldwide. Staying Healthy According to WHO, health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. It is not only health care sector or science that can define health status of a person but the individual’s lifestyle choices, physical fitness level, individual characteristics and behavior too. Health is a wide spectrum that includes both physical and mental health which is affected by genetics too to some extent. There is no denying that a person’s diet and lifestyle choices occupy top priority over genetics, but one should also be aware that the effect of these practices is affected by a person’s genes. A well-balanced diet, regular physical exercise and sound sleep are three important factors that determine a healthy individual. Individuals interested in following a well-balanced diet can get in touch with registered dietitian nutritionists at www.firsteatright.com to get a nutritious diet plan that fulfills all spectrums of health. Any damage to our brain creates immense trouble for us and the people around us. Parkinson’s is one such disease which increasingly damages parts of the brain over the years. This leads to slow movement, involuntary body tremors and inflexible muscles. Such people also experience loss of smell, insomnia and memory problems, depression and anxiety. Even walking, talking and performing simple tasks becomes a strenuous activity. Effective Yet Underused Solution Earlier researchers assumed that high-intensity exercise might prove to be too stressful for individuals with Parkinson’s disease. Recent research has tested the effectiveness of high-intensity exercise on patients with this disease. It has been proved beyond doubt that exercise is one of the most effective but least utilized treatment options to combat Parkinson’s disease. The study included patients who were diagnosed at the initial stages of the disease and hence, not under any medication. This helps researchers confirm the results with exercise alone without the intrusion of any medications. In any disease early intervention is good and Parkinson is no exception. The study group who exercised three times a week for six months at 80-85% of maximum heart rate were able to delay worsening of symptoms for six months in comparison to a control group who did not exercise. The group were fed with the fact that exercise was their medicine. There were no simple stretches but real, tough, high-intensity exercises along with monitored heart rates. Clinicians were asked to rate patients on a scale of 0 to 108 with the basic fact that higher the numbers, more severe is the symptom. All the participants were marked a score of 20 before the study. At the end of the study:
On the Workfront Exercising well in advance, decades before your chances of developing the disease arise, in your 30s and 40s may reduce the risk of Parkinson’s by about 30%. Also, you need to start eating healthier and modify your lifestyle practices to minimize the risk of any disease during old age. For this, you can get in touch with registered dietitian nutritionists at www.firsteatright.com. Physical therapy has been implemented as a part of physical therapy in many patients but trying to perform exercises such as aerobics and cycling that gets to make your heart beat faster can have a protective effect on brain tissues. We all love gifts and surprises. Gifting clocks, flower vases or artifacts were statutory gifts for marriages, coffee mugs or photo frames were statutory for friend’s birthday or gifting heart-shaped objects or roses went synonymous with wedding or valentine’s days. But now, the trend of personalized gifts, experiential gifts and gift cards have led the world by storm with their unique gifting ideas.
Gift Cards Last decade has witnessed a growing number of ‘gift card’ gifts as people feel impersonal gifting cash but at the same time wish for the receiver to use the gift. Research shows that most people use gift cards to buy things that they would not normally buy, mostly luxury goods. That’s because individuals feel less guilty paying with a gift card instead of cash. Gift cards are still preferred by many due to its flexibility of cash and as it does impart the feeling of a gift too! Personalized Gifts Gift givers feel great about giving personalized gifts, but this is not often what the receiver wishes. Givers mostly focus on who the recipient is instead of focusing on what the recipient likes. When a gift card for a specific product is given, recipient takes longer time to use it and the giver fails to notice this. It is better to give a gift that the receiver likes instead of focusing on the receiver’s unique traits. Experiential Gifts Nowadays people don’t spend time or thoughts for most things and google to get their answers. Even for gifting ideas we normally type ‘top 10 gifts for so and so occasion’ and follow what is given there. If you want to become closer with your spouse, friend or family the best gifts are experiences. Experiential gifts strengthen the relationship between the giver and receiver over material gifts, immaterial of whether the gift was utilized by both parties together. The emotions are felt by the receiver when he/she consumes the gift, not when receiving it. For example, a CD of your friend’s favourite music concert evokes pleasure and the emotional connection stays lifelong whenever he/she listens to the CD. If your spouse likes to eat French cuisine, gifting a French-style dinner experience is sure to make your spouse go head over heels in love with you rather than a dress or an expensive watch. Even research proves the fact that experiential gifts are better and preferred over material gifts for improving relationships from the recipient’s perspective. The prime reason behind this statement is that experiential gifts evoke a stronger emotional bond and response when the recipient uses it. For instance, the soothing body spa, the excitement during a safari ride or the positive effect of a music concert can never be equalized with an expensive watch or a stunning gown. Till now, gifts have been focusing on the receiver’s likes and dislikes never bothering about the fundamental objective of gifting-improving the relationship between the buyer and the receiver. In the research too, 78% responded that their latest gifting experience was of a material gift. Gifts that emotionally connect people, like a personalized calendar, a piece of jewelry with a lovely message or a framed photo are excellent gifting options. Experiential gifts always give us the option to return to it in the form of pleasant memories that are shining forever. Material gifts on the other hand fade away with time. Next time when you look out for gifting options for Father’s Day, Mother’s Day, birthdays, anniversaries or any other occasion, try to give experiential gifts as much as possible to further strengthen the bond with your loved one. This emotional connection can reduce stress and make you feel relaxed. Stress is a major cause for a chain of negative reactions to occur within a person's body that can even lead to depression, anxiety and diseases too. There are many other ways to reduce stress and for a list of those ideas, please visit the website www.firsteatright.com. Breast cancer is an emotionally traumatic affair and the woman involved gets her entire breast removed most of the time. The news here is that, women undergoing breast removal at hospitals that are financially weak are most unlikely to opt for a breast reconstruction surgery, according to a new study.
Most women with breast cancer either have a lumpectomy (only malignant tissues are removed and the remaining portions of the breast are spared) or a mastectomy (removal of the entire breast). Post-surgery, they receive chemotherapy to curb the presence of any abnormal cells and minimize the risk of reoccurrence of the cancer. Physicians recommend that all women undergoing breast removal be given the option of breast reconstruction after surgery as it is linked to a variety of physical as well as mental health benefits, such as improved self-esteem, body image and sexual performance as well as decreased chances of depression, anxiety and mental instability. In spite of surgery, if the woman involved is suffering from stress she can de-stress herself by looking into alternative options available at www.firsteatright.com. Maximum probability of breast reconstruction exists when the woman involved is young, has private insurance and is hospitalized in a cancer center. There is nothing exclusive or extra in meeting a plastic surgeon to discuss about reconstruction options after surgery, in fact it is standard and necessary. For maximum benefit, it is recommended that breast reconstruction must be performed at the same time as mastectomy as this allows the surgeons to preserve as much skin as possible, reduce the number of operations and result in a better overall outcome. Since childhood, we hear people commenting on our personality that we are an introvert or an extrovert! Some grow up to be the same and some others change as they grow. A new study has found a hard-core link between your personality type and the way you choose to exercise! Isn’t it amazing?
Let’s take the cases of Tina and Mina (these names are only for the sake of example!) who are 25 years old. Tina loves to spend the day by herself going for a jog in the evening after a hard day toiling at work being in the presence of colleagues. A self-proclaimed introvert, Tina is game for any activity that brings her solitude and peace. Mina is the complete opposite of Tina and she needs to be surrounded by people and exercise groups if she is going to workout daily. She enrolls in yoga, Zumba or Cross Fit classes where she can meet and greet others, build relationships with them and attend classes continuously for the sake of friendship as well as exercise. The only similarity in both the cases is that, both these girls have chosen the type of exercise that fits their personality. People mostly assume that there is one best way to exercise, but one-size fits all approach might give you terrible results here. For instance, Tina once tried participating in a weekly group run but returned to her solo jogging routine which made her love her exercise time. Mix & Match In order to decide the type of exercise that fits your personality, firstly you must realize the type of person you are! For example, creative people are often curious, and they look for variety in everything they do. If you ask them to cycle in a gym for an hour every day, they are sure to get bored and opt out of fitness too sometimes. Group aerobic classes that involve different movements or even some sports activity might interest such people. From the behavior perspective, one is likelier to stick to an exercise that he/she enjoys doing. For the Introvert: Such people show best results if they take part in activities like endurance sports such as cycling, running or swimming, one-on-one personal training, rock climbing, golf or mind-body exercises such as yoga. Mind-body exercises are process-oriented more than being focused on performance or goals which makes an introvert feel comfortable doing it. For the Extrovert: Group classes such as aerobics or Zumba are an extrovert’s cup of tea. Such people love group hikes, sports activities such as basketball or football that involves many members or even doing yoga in the park. Every classification has an exception and don’t be surprised if you are an extrovert who loves to go for a quick run with some music on your headphones. What matters here is the workout that interests the person and again here, don’t try to fit the ‘one-size for all’ principle which can jam your goals. Basically, your intention must be to create lasting behavioral changes that help you stick to your routine. If you are ‘people person’, try some crazy fun classes like aerial yoga, if you are overthinker try working on CrossFit classes or if you are introvert, try interesting home workout exercises or go for a solo walk. If you are looking to combine your exercises with healthy meal plans, try getting in touch with nutritionists/dietitians at www.firsteatright.com who can help you practice healthy eating habits. It’s becoming weirder and weirder with the different things published that can make a person healthier. Researchers have found that a cold shower can lead to fewer sick days. While the research comments that individuals who took a cold shower for at least 30 seconds daily for 30 days reported 29% less of sick days (54% when coupled with exercise) compared to the control group, actual output of this research is that participants who took a cold shower reported the same number of sick days as others. The only difference was that, either the sickness remained for a lesser number of days, they felt more energetic or they were able to push aside the sickness factor and function just as normally.
The Scientific Path Cold temperatures activate brown or good fat in your body and makes your shiver which is an automatic response to keep your body temperature up. This activates our fight-or-flight response and causes hormones such as cortisol to increase before we fall back into the relaxation mode. Brown fat helps to:
Cold shower has been an often-debated topic since olden times regarding its health effects. Hippocrates, the father of medicine, prescribed cold baths for his patients and in ancient Rome, individuals passed through several rooms with increasing temperatures and finally drenched themselves with cold water in a cool pool. This kind of practice is still followed in spas worldwide and athletes too take ice baths to reduce inflammation/soreness and improve injury recovery times. Ice baths help cool the body temperature during hot summer days and to know more on its benefits, please visit the website www.firsteatright.com. Study Group The study included participants who were not used to taking shower in cold water daily but interested in trying so. Also, the duration of the cold-water splurge did not matter-the reduction in the number of sick days remained the same over the 30-, 60- or 90- second periods. While some report improved productivity at work, researchers attribute it to the less number of sick days and not ‘actual’ productivity at work. Most of the participants wanted to continue taking a cold-water bath even after the study period despite having benefits or not. Ill or healthy, they feel that a cold shower helps to kick-start the day with ample energy and high spirits. Stroke is the second leading cause of death in the world and one of the major causes of serious disability. A stroke can occur in the front or back part of the brain. Most of the strokes occur in the anterior part of the brain as primary blood flow happens here with the aid of a pair of carotid arteries. One in in five strokes happen at the back portion of the brain which gets blood flow mostly from two vertebral arteries situated at the back of the neck.
Stroke is synonymous with the acronym F.A.S.T which stands for the symptoms of stroke such as face dropping, arm weakness, speech difficulty and time to call ambulance and all these symptoms are common in strokes that happen in both regions of the brain. The subtle difference is that symptoms are milder in back-of-the-brain strokes and present along with vertigo, nausea, vomiting, coordination and balance difficulty and partial vision loss/double vision. Read more on stroke and its F.A.S.T symptoms at www.firsteatright.com. Posterior Strokes Take a Longer Time to be Diagnosed In general, posterior stroke patients sometimes get slower care and paramedical training can improve their recognition speed. When paramedics were trained in finger-to-nose test assessment, they were able to diagnose double the number of posterior strokes. The test asked patients to touch their nose and then extend the same finger to touch the examiner’s finger repeating the action continuously without any difficulty. One study compared the results of paramedics who recognized stroke with the help of a 30-minute online training session in stroke screening with that of those who received an additional in-person training in the ‘finger-to-nose’ test. This comparison proved that:
Two individuals weigh the same and are of equal height, but their body physique is completely different. Is that possible? Absolutely yes! One has lower body fat than the other. Lower fat percentage with higher muscle mass makes a person look fitter comparatively, despite having the same weight. That is why physicians and nutritionists don’t rely on BMI calculations completely as these don’t include body fat into account. For instance, the two individuals discussed here have the same BMI, but one is healthier than the other. BMI is a tricky subject that needs to be looked at prudently.
Weight Loss Body weight includes the sum of the weight of your muscles, bones, organs and total quantity of water retained in your body. Weight loss is the loss of all these put together. In short, Weight Loss=Muscle Loss+ Fat Loss+ Water Loss There is no doubt that you want to lose weight because of excess fat in your body. The mistake most of us make in our weight loss journey is that, while we concentrate on the weighing scales we don’t remember that we are losing precious muscle mass as well. By doing this, we are negating the effects of fat loss. Let me tell you how! Muscles are composed of energy powerhouses called mitochondria in which fat is metabolized. The number of mitochondria is directly dependent on the amount of muscles present. So, more the muscles, more the mitochondria and the more likely you are to burn fat. Fat Loss Just as the term suggests, fat loss is loss of fat that your body carries. The best fat percentage for a fit body includes 10% in the case of men and 15% in the case of women. In reality, fat percentage indicates your body’s actual fitness quotient. Weight Loss Vs Fat Loss Weight loss is not a crime. Being overweight/obese definitely requires that you lose some weight to redefine your body but at the same time you need to focus on your fat loss as well. Numbers are deceiving, and your weighing scales cannot tell you if your clothes fit better or if your body fat percentage has taken a turn for the better. Two people (men) of the same weight might be weighing 70 kilograms with one having 50% fat composition and the other person having the ideal 10% fat composition. Now we know who is fitter among the two-the second individual obviously! Most people have the worst habit of ruining their fitness motive by going on crash diets devoid of nutrients and by not stimulating their muscles that can result in loss of lean body mass at the end of the day. The ideal way to lose fat and stay fit is to include a combination of strength training and cardio exercises. Restricting yourself to only cardio will result in loss of muscle mass while strength training helps to gain muscle and lose fat at the same time. Food-wise, it is essential that you eat a well-balanced diet that contains all the essential nutrients such as fruits, vegetables, dairy, proteins, meat, eggs, legumes and whole grains from the five food groups. Include healthy fats and carbohydrates to provide your body with the necessary energy to workout efficiently and stay brisk. The best way to ensure that you lose fat and weight in a health way is to work alongside a nutritionist/dietitian who can guide you appropriately on your weight/fat loss journey. Visit the website www.firsteatright.com to get in touch with reputed RDNs. |
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Dr. Nafeesa Imteyaz of First Eat Right clinic, is the Best Dietitian Nutritionist in Bangalore. Best Dietitian Nutritionist in Pune. Best Dietitian Nutritionist in Hyderabad. Best Dietitian Nutritionist in Chennai. Best Dietitian Nutritionist in Mumbai. Best Dietitian Nutritionist in Delhi. Best Dietitian Nutritionist in Kolkata.