Indian women outnumber men in cancer ailments and this is an element of surprise for researchers who find more men affected by cancer than women, globally. Secondly, we are one of the most-populated countries and reporting more than 1.5 million cancer cases annually, India’s cancer rate remains far lower than the number of cancer cases reported in the economically-developed US. If 300 people per 1,00,000 people are affected in US, it is only 100 people in India. The logic is quite simple here-our major population comprises of younger people and as these people get old, the chances of getting cancer increases. But sadly, survival rates in our country are on the downside-only a third of the patients live beyond 5 years after being diagnosed with the disease. Men Vs Women Estrogen, the female sex hormone, strangely increases the risk of cancer as well as the chances of survival from the same. While men show 25% increase in cancer rates than women globally, India stands out proving more women diagnosed with cancer compared to men. But surprisingly, more men die of cancer than women in our country. Generally, women seek more medical attention due to different problems during their different stages of life, right from antenatal checkups and menopause problems to menstrual disorder. They are screened for cancer during all these times, by default, and prevalence of the disease is noticed at an earlier stage compared to men and hence, the mortality rates too remain low. Firstly, most cancers such as breast, cervical, ovarian and uterine cancer (these account for 70% cancers found in women in our country) that hit women assure greater chances of survival after treatment. Also, national policies for screening too include more cancer types that hit women such as breast cancer and cervical cancer that are non-invasive. Breast cancer alone accounts for 27% of all cancer cases in women which comes to around 1,44,937 cases yearly. Cervical cancer is the second commonly found cancer in women accounting for 1,22,844 cases annually. Also, the peak age of onset for both breast and cervical cancer in India appear to be a decade younger (45-50 years) than the peak onset age in high-income countries (above 60 years). Researchers bet on genetic and environmental factors to play a huge role in this difference and to prove this, Lancet suggests parallel studies of women cancer patients in the Punjab region in India and the Punjab diaspora in the UK. Researchers feel that this study might prove to be the ideal setup to get a clear understanding of the genetic and environmental influences of cancer development in genetically related populations that exist in different environmental conditions. Lifestyle risk factors such as tobacco use, substance abuse and alcohol consumption cause oral or lung cancer-two of the most popular cancer forms in men whose survival rates are also badly low. Lung and oral cancer are detected at a late stage and hence, lead to increased mortality rates. Almost 95% of lung and oral cancer cases can be attributed to tobacco consumption while 40% of all cancers in India are due to tobacco abuse. World Cancer Report estimated 1,589,925 lung cancer deaths worldwide in 2012 of which 30.90% were of women and 69.10% were men. Also, the third-most prevalent cancer form, lip and oral cavity cancer, affect around 53,842 men. Genome-related Risk Cancer sometimes seems to be genome-related. The existence of the BRCA1 and BRCA2 gene usually increases the risk of breast cancer in a woman 4 to 8 times and this is an important reason for members of the same family to be diagnosed with breast or ovarian cancer simultaneously. Studies show that father can pass the gene for ovarian cancer to daughter or even multiple daughters (if present). Read more about this unwanted gift from a dad to his daughter (ovarian cancer) at www.firsteatright.com. Frankly, less than 10% of breast cancer cases in India are inherited and genomic screening would not be of great help in these times. While 80% of the breast cancer cases in the US are diagnosed at the first or second stages, most cases in India are diagnosed only in the third or fourth stages. This might be because many women feel reluctant to visit a doctor or might remain unaware of the symptoms. There are chances that these cancers might be region-specific too! For instance, Delhi shows the highest rates of breast cancer incidence indicating that urbanization might also contribute to more number of breast cancer cases (high-fat diet, obesity, late marriage, fewer children and decreased breastfeeding rates are known risk factors). As a washout to all these negative statistics, the only good numbers here are the 60% survival rates beyond five years in women with breast cancer in India. But, the exact reason for such increased breast cancer rates in India has not been pin-pointed. Although cervical cancer is prevalent in 23% of women affected by cancer in India, it can be tackled easily with the HPV vaccine that fights against the human papilloma virus (cervical cancer-causing agent). Remaining as one of the most preventable forms of cancer, it is unacceptable that cervical cancer is the second-most common cancer prevalent in women accounting for a quarter of deaths in India. HPV vaccines that can be issued to girls between the ages of 11 and 13 to curb cervical cancer but is not found widespread in our country and remains an area to be explored further by the government. Children today are smarter, cleverer and more active than before. Thanks to folic acid supplements, multivitamins prescribed right from the first trimester and all other beverage powders and food products that nurture a pregnant lady’s health. Yet our children are lazier and become tired very easily. They often complain of tiredness several times during a week which might be due to several reasons-maybe they were awake for a long time the previous night, they are forced to do something that does not interest them or they had a busy day at school due to annual day performance or sports day practice. These are common complaints that are not worrisome until the child starts complaining of tiredness all the time and fatigue sets in preventing him/her to even stop doing things of interest. Some common reasons for chronic fatigue in children include: Sleep issues: Sleepless nights, not getting enough sleep or not getting quality sleep can be extremely tiring and the child feels exhausted the next day. Reasons for this include:
Infections/Illnesses: While the normal Influenza virus can leave the child tired for almost a week, there are some infections such as the Epstein-Barr virus that can make the child very tired and last for weeks or months together. Also, chronic illnesses such as asthma can cause fatigue and leave the child frequently with breathlessness. This makes them tired and might be a valuable clue to diagnose a major problem. Anemia: Lack of adequate red blood cells in the body causes fatigue. These cells carry oxygen to all other cells in the body. Lack of iron results in iron-deficient anemia which is mostly due to insufficient consumption of iron-rich foods. Serve the right foods for your child by getting to know them from the website www.firsteatright.com. Hypothyroidism: Tiredness is a common complain in hypothyroidism. Here, the thyroid gland does not produce enough thyroid hormone which slows down the metabolism of the body and makes the person feel tired. Heart problems, cancer or other serious diseases: Though rare in children, these problems can cause fatigue. Depression or mental health issues: These problems are not restricted to adults and children too feel life to be taxing sometimes due to overburdening school work or family disputes at home. Children express it as fatigue and this is most commonly seen than any of the reasons listed above. Fix an Appointment with the Doctor When your child complaints of persistent tiredness for more than a week or two together, make an appointment with the doctor who is sure to take care of the following:
The word sugar is not so sweet to hear and scares people with obesity, diabetes, pre-diabetes and cholesterol. Individuals often feel that it is better to stay away from fruits, especially fruits such as mangoes, chikoos, bananas and jackfruits, because of all the sugar content in them. When so much is the misconception regarding nutrition, people’s obvious choice would be to avoid all sugars (both natural and processed) as they all would finally enter the bloodstream and affect health. But what exactly is the truth? Are natural and processed sugars different from each other?
Attributes that are Common to both: In simple terms, sugar is a simple carbohydrate that is broken down into energy whatever form it might take. Just like how fruits contain sugar that is made up of fructose and glucose so do processed sugars. It is only the percentage that varies. Generally, fruits contain 40-55% fructose (the percentage depends on the kind of fruit-cranberries contain 20% fructose while apples contain 65% fructose) and table sugar contains an equal portion of both (50-50). Fructose is processed in the liver and never triggers an insulin response, whereas glucose starts processing in the stomach and releases insulin into bloodstream so that it can be metabolized quickly. Neither glucose nor fructose are better than the other when compared individually and their impact on health depends on their varying composition in each food. Attributes that make them different: Every type of sugar has a different effect on your health. Natural sugar present in fruits contains fiber, vitamins, minerals, antioxidants, water and other nutrients that help you add nutrition and stay healthy. Milk and cheese are other foods that contain natural sugar in the form of lactose. Refined sugar, on the other hand, is obtained from cane sugar or sugar beets and is a combination of glucose and fructose (sucrose). Processed sugar can provide the body with only energy (empty calories) but not nutrients. In fact, it harms the body when consumed in high quantities resulting in inflammation, disease, weight gain and obesity. Eating foods made of refined sugar makes you crave for more sugar and makes your body experience extreme energy levels (high and low). This is because, processed sugar has no fiber that slows down digestion and releases a dash of energy to the body that causes the body to release insulin instantly resulting in sugar crash. Natural sugar never results in such sugar crashes as fiber slows down the digestion process. But, remember that fruit juice contains no fiber and it does not provide the same energy levels as whole fruit. It does supply nutrients, but it is better to restrict consumption to defer blood sugar rise and weight gain. To Eat or Not to Eat? To enjoy the benefits of a wholesome diet, it is recommended to restrict added sugars consumption to less than 100 calories. This does not happen as most individuals consume above the recommended levels. People should take an effort to consciously reduce eating sugars to avoid weight gain and choose naturally sweet foods such as desserts made with fruits. There are plenty of healthy dessert options that contain natural sugars and know them, please visit the website www.firsteatright.com. Always look at the nutrition facts panel and ingredients list to know the presence of added sugars. While purchasing some sweet food, if you don’t find familiar words such as sugar or honey mentioned, it does not mean that there is no sugar added. It is a sweet dish and the sugar must be hiding behind some unknown names such as cane sugar, corn syrup, maple syrup, brown sugar, crystal dextrose, fructose sweetener, malt syrup, pancake syrup, molasses, white sugar, evaporated cane juice and much more. Gifts and surprises go well with individuals better than advises and recommendations. But there are a few precautionary measures that need to be followed here too. Assume two scenarios: Scenario 1: You renew your wife’s gym membership a month in advance as a surprise birthday gift. Scenario 2: You enroll your wife into a gym membership program as a surprise birthday gift. Point to remember here is that your wife is obese, conscious about it but does not wish to exercise either. The first scenario makes your wife feel happy as it is renewal of the same program into which she has enrolled and loves you for your deed. The second scenario can even breakup your marriage as your wife feels that you don’t love her due to her body size and you are forcing her to do something. While the intention of the husband is the same in both the scenarios (healthy gifts), the outlook of the person receiving the gifts varies. So, how to make sure that these healthy gifts are presented in the right way? There are a separate group of researchers who study the art of presenting gifts and research in this field. These researchers recommend several ways to present healthy gifts: Athleisure: This is the latest fashion trend where clothes branded as workout or sport apparels are worn in workplace, café, school settings or social occasions too. Such hybrid clothes are a smart way to invigorate your loved one to use it in their desired way yet convey your message that it can be used for workouts! Chances are that, they might go for a walk or join a Zumba class as it gives them more confidence as they enroll for the class in their loved apparel but also do not reveal their true wish. A target-specific book that does not reveal its target audience openly: Presenting a book on depression to your stressed friend can make him/her go furious at your outright accusation of depression. But, when you present a health book that talks totally about depression but specifies all kinds of people as its target audience, it would definitely go well with your friend. You can also add a note like ‘this booked helped me greatly, hope you find it interesting too’ to sugar-coat your motive. Simply ask: Instead of assuming or predicting what your colleague/friend/family likes, simply ask what they want. When people you love don’t feel good, they are sure to let you know. If they feel disturbed or stressed, you can present them with a self-care gifts such as a massage or spa. If they are unable to sleep, you can present them with a library membership coupon where they can choose any book to keep them company during those times. Don’t try to put yourself in their position and think what would impress them. The best way is to simply ask them to avoid any wrong confrontations that can hurt them badly. Meal delivery option: If your loved one complains of lack of time to cook or increased use of junk food consumption, you can gift a meal delivery service subscription with a personalized card that tells, ’who has time to cook? I found it tasty and healthy. Hope you do too!’ Tickets to zoos or gardens: Zoos and botanical gardens require people to walk long distances to explore the place. This is an indirect way of making people exercise instead of shouting right in front of their face to walk. Any exercise is bound to last long only if you enjoy doing it. Such experimental gifts are preferred over material gifts by many people nowadays as it improves relationship and makes the receiver feel more connected to the giver. Read more on experimental gifts and the different options available in them from the website www.firsteatright.com. A cookbook that is healthy too: Instead of bluntly gifting your loved one with a cookbook that contains low-fat recipes that can help lose weight, it would be better when you present one that tells the reader that the book suits people who love exploring new variations in recipes (if your friend belongs to this category). Your friend’s actions and views might not be the desired ones but those born out of need. It is better to ask about his/her aspirations and goals for the New Year or holiday season without assuming things. Mutually beneficial gifts: Its never wrong to be quite selfish too when it is for the right cause. Try presenting a gift that rewards you too-it can be two enrollments for the gym classes both you and your friend have been eying, same-type exercise t-shirts or matching yoga mats. Studies show that the receiver feels happy and closer to the giver when the giver gets the same present for himself/herself too. It conveys the message that the giver wants to spend quality time with the receiver, not that the receiver needs to change! High blood pressure is usually associated with increased cardiac risk problems but now a new study has found that increased blood pressure levels are important for reproductive health too. Earlier studies had linked poor cardiovascular health with pregnancy loss in women who were older or already pregnant, but this is the first study to unravel the risk of miscarriage in healthy women with a history of lost pregnancies and high blood pressure before conception. Infertility is on the rise and there are many couples nowadays trying to conceive through IVF or IUI methods. While nutrition, obesity and lifestyle can be attributed towards these infertility problems, we need to at least avoid adding up many more risk factors for the same. Most pregnancies go unplanned and women don’t even think about their cardiovascular risk factors before getting pregnant, only then will they be bothered about their blood pressure. With corrections to your lifestyle and eating habits it is possible to conceive naturally in most cases. For this, you can get in touch with nutritionists/dietitians at www.firsteatright.com who can help you avoid IVF or IUI methods with the right approach. We still live in a world where people think that blood pressure and heart problems only affect the elderly population. This study is an indication that even young women must keep their BP levels monitored and in check as there are quite a many of them out there with stage 1 and stage 2 hypertension but not diagnosed with the same. Fit but at Risk Feeling good, young and energetic does not mean that young women don’t face the problem of miscarriage. This study adds another dimension to pregnancy and is a wake-up call to the younger generation and to the society for how it perceives a woman’s health and its importance. Pregnancy is an invaluable period and pregnancy loss totally drains a woman of her emotions and can even push her into depression. The study shows that risk of pregnancy increases by about 18% for every 10-point increase in the woman’s diastolic blood pressure and by about 17% for every 10-point increase in average blood pressure. This is the first time that a study has been able to show the risk associated with blood pressure not only during pregnancy but even before pregnancy. The study result proved that higher the blood pressure levels, greater is the risk of miscarriage. Also, diastolic blood pressure levels provide a clearer picture on cardiovascular disease risks in later life for young people in their 20s and 30s, whereas the reverse is true in the case of older people (systolic pressure levels give a clearer picture of cardiovascular health). So poisonous are increased blood pressure rates that they can even lead to miscarriage and pregnancy loss. Women in their child-bearing age should eat a proper diet rich in healthy foods and do exercise regularly to keep their blood pressure levels controlled. Don’t think that you can start dieting or restricting yourself once you cross your 40s. Eating healthy is a lifelong procedure that has no age limits and sooner a person starts to eat right, the better it is for his/her health. Also, physicians treating women in their reproductive age for other problems should always keep an eye on their blood pressure rates as it shows its effect later, on other not-so-recognized conditions such as pregnancy. Laughter is a universal language which even a newborn infant understands. Individuals love to laugh at a good joke and feel pleased when they are happy. Many popular comedians, including the worldwide icon Charlie Chaplin, had a tragic personal life which was completely different from their on-screen portrayal. Humor and laughter were their medicines to cover up grief and prevent from succumbing to depression. Laughter therapy is listed under complementary therapy and is a type of therapy that uses humor to relieve pain, decrease stress and improve the overall well-being of a person. It has been used to help people with serious diseases such as cancer to cope with pain and stress. Also known as humor therapy, this includes laughter exercises, clowns, comedy shows, books, movies and games to induce laughter. Humor and laughter are used together but they have subtle differences that make them distinct entities. Laughter yoga induces laughter without any humor involved (but has physiological benefits) but humor without any laughter has no benefits. Right from helping to boost immunity, reduce risk of cardiovascular disease to preventing depression and stress, laughter offers various benefits as given in the website www.firsteatright.com. Laughter Therapy Physiological changes accompany laughter. Our face muscles stretch, pulse and blood pressure go up and we breathe faster, sending increased oxygen quantity to tissues. Some people compare laughter with exercise as they feel laughter to provide some of the same benefits as workout. A reputed laughter-based researcher claims that it takes almost 10 minutes on a rowing machine for the heart rate to reach the same levels as it would just after one minute of hearty laughter. While studies claim that laughter helps losing calories (10-15 minutes of laughter burned 50 calories), at no point can your laughter classes overpower daily exercise. A piece of chocolate contains 50 calories and you might think that laughing for 15 minutes can burn them away in no time. Get your math right, if this is the case losing half a kilogram of your weight would require you to laugh continuously for 12 hours and this is impossible! Individuals attached to laughter therapy feel that just like meditation or nature walks, laughter should be an everyday routine. Learn to laugh at the most sorrowful situation, annoying instances and the smallest of chances that you get. It might be a funny movie date with your bestie, laughing at yourself for some of your craziest mistakes or joining a laughter club where you are forced to laugh (forced or natural, laughter has the same effect according to research). Laughter Effects on Older Adults A study has proved that incorporating laughter into a physical activity program could improve older adults’ mental health, aerobic endurance and confidence in their ability to exercise. For 6 weeks, individuals attended two 24-minute physical activity sessions that included 8-10 laughter exercises lasting 30 to 60 seconds each. One laughter exercise was introduced after every two to four strength, balance and flexibility exercises. The study found improvement in the participants mental health, aerobic endurance and exercise outcomes. Almost 96.2% participants enjoyed laughter exercises introduced in between conventional exercises and 88.8% commented that these laughter exercises motivated them to participate in the traditional exercise activities. Older adults often find it tiresome to exercise and introducing laughter in between exercises makes them look forward to exercising as it becomes fun-filled and beneficial too. Simulated laughter proves beneficial for individuals with impaired cognitive or behavioral skills as they need not realize the essence of the joke (this needs cognition) as there is no joke. The combined laughter-exercise routine adds enjoyment to exercise programs and keeps older adults motivated to work out. Laugh Out Loud Being around with people makes us 30 times likelier to laugh than being alone. There are evidences showing that laughing makes a person healthier, but it should not be the case that a person laughs just because he/she want to procrastinate death. Laughing, spending time with family/friends and being happy can make us feel good. Regardless of whether laughter helps in improving health or boosting energy, it helps in well-being, quality of life and peace. Along with eating your produce and doing exercise, dedicate time to laugh too! You don’t require a prescription to laugh. Let go, enjoy the world around and laugh to your heart’s content. But days are not far off when physicians might recommend 15-20 minutes of laughter along with 30 minutes of physical activity every day. “Smoking is cool, it makes me feel good, relieves stress and helps to relax myself”-This might be your thoughts when you smoke but the aftermaths are terrible! Smoking elevates your chances of death due to stroke by as much as two times than otherwise. The more you smoke, the greater your risk of stroke. A person who smokes 20 cigarettes is six times likelier to suffer from stroke than a non-smoker due to blood thickening that increases the risk of blood clots and narrowing of arteries and also due to restricted oxygen supply in the blood.
A new research has discovered that men under 50 years of age who smoke are 88% likelier to suffer from a stroke than men who never smoked. The impact level depends on the number of cigarettes smoked. The study involved 1,145 men aged between 15 and 49 years amongst which were 615 of them suffered from stroke. Men who smoked less than 11 cigarettes per day were at a 46% increased risk of stroke while men who smoked more than 2.5 packs a day were five time likelier to suffer from stroke than non-smokers. This indicates that the risk increases as the number of cigarettes smoked increases-the more you smoke, greater is the risk! Younger generations feel that they are untouchable by diseases due to their age. Although unusual, stroke can hit younger people too and unhealthy practices in early life increases the risk even more. Smoking has always been a risk factor for heart disease but knowing the impact of the number of the cigarettes smoked and the risk of stroke is important too! A 2017 study shows that individuals hospitalized for stroke treatment due to smoking rates increased from 5% to 16% within a span of 10 years. Smoke News Tobacco smoke contains more than 7000 chemicals that move from the lungs to the blood stream damaging cells in the human body. Such changes due to hazardous chemicals increase the risk of stroke. Smoking increases your chances of high blood pressure which is a critical risk factor for stroke. People having BP and who smoke are at an even greater risk of stroke as your arteries narrow down at a much faster rate. Smoking does not discriminate men and women, it affects them equally. Its unique in a way that, this is one risk factor that is completely under our control-quit smoking and your risk decreases drastically. Although we have proofs that risk of stroke is directly related to the number of cigarettes smoked, it is not enough to reduce your number of cigarettes but in the best interest of the individual to quit smoking completely. There are several ways to quit smoking given at www.firsteatright.com. Self-help groups and communities exist to help smokers get off this hazardous habit and save themselves. Before all that, you must first make up your mind to stop smoking completely once and for all. Fix a date and stick with it to stop smoking. It might be your birthday or maybe even New Year’s Day. Sometimes, an individual with Alzheimer’s or dementia experiences increased confusion, anxiety, agitation and disorientation starting at sunset which continues late into the night. This is commonly referred as ‘sundowning’, a syndrome that affects the body’s sleep-wake cycle (monitored by the body’s biological internal clock). The circadian clock monitors sleep/wake hours, metabolism, digestion, hormonal cycles and other physiological patterns based on darkness and light. But there are no definitive proofs supporting the role of circadian clocks in aggressive behavior.
Causes
Caregivers must be alert and cautious in the late afternoon and early evening for any signs/symptoms of sundowning such as yelling, anxiety, pacing back and forth or wandering. When the individual shouts or shows signs of fear, try talking to the person calmly and reassure him/her that everything is normal. Try these tips to soothe the person:
Most often, the cause for infertility remains a mystery and what we all do is guess the different possibilities for the same. Listed here are some of the causes that we see frequently among more number of individuals:
Substance use: Repeatedly, we hear experts advise against heavy smoking and drinking as they are one of the most popular causes of male infertility. They lower sperm count, lower sperm quality and negatively impact sperm production/function (in some cases sperms produced are unable to swim and reach the ovary). Use of marijuana, meth and cocaine also contribute towards male infertility. Testosterone supplements: Testosterone hormone aids in sperm production but when the same is consumed in supplement form (injection, pill or gel to increase libido) the same testosterone can cause a sharp decline in sperm count. Doctors look at it this way-giving an individual testosterone is like putting him on birth control as it suppresses normal hormone processes in the body from triggering the testicles to make sperm. Varicocele: This is the presence of varicose vein in the scrotum that exists in almost 20% of the male population. Varicocele is the result of impartially closed veins that makes the blood flow back to the scrotum causing the veins to stretch out. This increases temperature in the testicle causing intense pain. Although fertility mostly remains unaffected, it can cause irregular sperm shape, morphology or sperm death. Medical issues: Some men are born with a functional vasectomy meaning that the vas deferens is severed or absent. Surgical procedures can help correct this or can be used for in vitro fertilization. Uncontrolled diabetes: Here, the man ejaculates but nothing spurts out. Instead of coming out, the ejaculation goes in as a result of erectile dysfunction. Too much blood sugar levels can cause decline in testosterone levels and dry ejaculation. It is better to control diabetes and prevent such problems in the first place. Obesity: Men in their prime age wish to get married, have babies and start living a family life. But when such men are diagnosed of diabetes/heart disease risk due to obesity, they feel dejected. Furthermore, they might also be a victim of infertility due to obesity. Obesity might cause lower testosterone levels which in turn might cause lower sperm production. Aim to lose weight gradually to reach your healthy body weight with the help of a nutritionist/dietitian at www.firsteatright.com. Environmental toxins: Metals such as lead, chemicals such as pesticides, Bisphenol A or BPA found in everyday products such as canned foods/water bottles can kill sperms. We cannot do much to curb exposure to chemicals, but we can ensure taking care of what goes into our body or what we bring home. Lifestyle: Never can eating healthy, sleeping well, staying active and maintaining stress levels be ignored as they are key to improving fertility. Most times we cannot predict the causes for male infertility (that’s the reason almost 50% of the times when couples struggle to conceive). What we can do is, be sure that what helps in our well-being is definitely going to help our fertility levels too. In general, anything good for the overall health is good for fertility and anything bad for the overall health is bad for fertility as well. Everywhere we hear about the health benefits of being married which breaks the heart of millions of single people out there. All these single people now have a great news to rejoice-being unattached has its own health perks too! Married folks have lowered risk of dementia, suffer less from the stress hormone cortisol, live longer, have lower blood pressure and so on! The bait here is not the relationship status of ‘married’ but the happiness and good quality of life that you enjoy as a result of your relationship status. One study found that marriage over time neither increased nor decreased men’s health and only the oldest women with the longest marriage tenure found happiness to improve their health. Hence, we need to bother more about the quality of life rather than the relationship status when it comes to our health. It is better to be single than be involved in a complicated relationship which is bad and stressful. Flying solo can benefit your health in the below given ways: Singles exercise more: Rather than brooding over the ‘single’ status, many individuals are investing more time in what they enjoy doing and exercise is one such option. One research also proves the same that married adults invest less time in physical activity compared to their unmarried counterparts. This is also practically true as these unmarried people have more time for caring and pampering their self and hold no responsibility towards others. Such self-care promotes health and well-being. Single people often get a good night’s sleep: A survey conducted in 2017 found that single people sleep for almost 7.13 hours every night compared to married, divorced, widowed or separated people. They get a good night’s sleep comparatively and are never bugged by a tossing, turning or snoring partner. Single people weigh less: One study has found that divorced women spent more time exercising and lost weight, women who got married put on weight and those who were single put on fewer kilograms. One reason for single people to weigh less is mostly because of better sleep and more exercise routines. Any category of people who wish to lose weight in a healthy way can get in touch with reputed dietitians and nutritionists at www.firsteatright.com. Single people have a broader social connectivity: Social isolation can cause similar ill effects as obesity, tobacco smoking or consuming alcohol. Also, feeling left out or alone in a relationship is as equal as staying single and having a group of friends who stay connected to each other even when the connection does not come in the form of a spouse is healthy. Also, single people have better relationship with their friends, neighbors, parents and family. Single people have a greater autonomy: Unmarried persons have no dependencies and can do as they wish. For instance, they can quit their job, study, move to another city or country and start all over again which is never possible in the case of married people. Single people have better control over their decision and behavior and are hence, healthier. Being single gives them a feeling of control and empowerment which they enjoy tremendously. Fat is bad. There is no differentiation as such that fat around your belly is bad, fat around your thighs is good or fat in your hips are great and the latest study proves this exactly. While eight years ago a reputed journal study projected that fat around the thighs, hips and bum helps reduce the risk of cardiovascular disease, latest study proves otherwise. It shows that losing fat around these regions is linked to better cardiovascular health.
Now comes the dilemma whether people benefit from losing fat around the hips, bum and thighs or increase their risk of cardiovascular disease by doing so? While past studies leave us with few hints regarding how fat distribution affects cardiovascular health, the present study exactly dealt with this issue. Researchers analyzed glucose, insulin, total cholesterol, triglycerides, LDL cholesterol and blood pressure levels and concluded that losing fat around the thighs, hips and buttocks was directly associated with increased benefits in heart health. The primary point to be considered here is that, weight loss in any region of the body (back or front, lean or fat, hip or thighs) is advantageous for cardiovascular health. The most interesting find in the study is that losing lean muscle around the hips, thighs and backside is not harmful. Fat loss is the correct way to lose when compared to weight loss. For those of you who wonder what the difference is between the two, you can have a look at www.firsteatright.com for in-depth knowledge. Individuals can start exercising not worrying about muscle loss initially and lose weight. Once after losing a few kilograms, they can concentrate on core fat loss without muscle loss by increasing their exercise routine. There are also suggestions pouring in to concentrate more on abdominal weight loss that can benefit cardiovascular health compared to peripheral weight loss (weight loss in arms and legs). Obesity is one of the most widespread diseases in today’s world and every country suffers from this obesity epidemic. This puts individuals at a higher risk for high blood pressure, diabetes, stroke and heart disease. Universal guidelines suggest that individuals must try and lose at least 5-7% of their body weight to decrease their risk of increase blood pressure levels, glucose levels and cholesterol and this is a proven fact. Overweight/obese individuals interested in losing weight and staying fit can get in touch with registered dietitian nutritionists at www.firsteatright.com to make their weight loss dream a reality. Don’t bother and panic about where the weight loss is happening initially. Any fat loss/weight loss in any part of the body is good, especially for the heart. Trains, flights, buses and every available mode of transport is booked totally during the months of April and May when children have summer vacations and individuals too would love to escape from the scorching summer heat and head on to a pleasant place to spend a few days in tranquility and serenity. Taking time off from daily routine and work pressure helps an individual beyond the smaller benefits of happiness and stress, it also boosts productivity and your mood when you take the right vacation. Despite such benefits, people give themselves lame excuses and forego the pleasure of taking a much-needed break. “I will have too much pending work to finish once am back from my vacation”, “My teammates need by undivulged attention to work well” or “All hotels or transportations are booked by the time I decide to go on a vacation”! are some of the often-heard excuses given. There are some people so passionate about travelling and holidaying that they spend the entire year saving for that one worthy vacation trip! Instagram posts and Facebook photos might portray the message that all people around you are going on a vacation this time of the year. But practically the scenario is not the same. Many don’t holiday for several different reasons-expense, inadequate time, lack of planning or disinterest. Planning for Happiness Vacations put you in a different frame of mind and make you spend quality time with family. Its kind of a refresh button for the human body. A survey showed that, out of the 414 travelers, 94% felt high in spirits and energy once back from a vacation and 55% who went on a low-stress trip came back with even more higher energy levels. Anything planned properly is sure to be executed well. Vacations too follow this principle. The type of vacation you plan matters a lot and when there is not much time allocated for planning, you feel more stressed, unsafe and anxious than you were before your vacation. The same survey showed that 28% of correspondents replied that they had a bad vacation due to last-minute planning. In 1992, the Framingham Heart Study happened and until now, it remains as a benchmark for long-term health studies as this study tracked participants over a 20-year period. Results showed that men who did not plan for vacation breaks raised their risk of heart attack by 30% and the risk for women were even more higher, almost 50%. The study was made after other health factors such as smoking, diabetes, obesity and income levels were considered. Choose the Right Spot for Holidaying Holidaying must be enjoyable and must help you refresh your energy levels. Rather than choosing the destination (where) first try listing your priorities (what). If you are afraid of flying, go on a road trip. If you simply want to laze around without much sight-seeing, book a great resort with all amenities where you can spend time. People choose locations depending on where they stay. Americans might prefer going to Europe as their languages and culture are similar. A trip to Asia might be a cultural shock that can even cause distress and upset their mood. Indians might plan a trip to other Asian countries such as Singapore, China or Malaysia. Vacations to the sea, an island or a peninsula is always a safe bet as the cool waters calm your mind greatly. Shelling Out Money Is an Active Investment of Energy & Time Research shows that vacations are beneficial for mental health and well-being. They are a reminder that there is more to life beyond targets, deadlines, family duties and responsibilities. In fact, people who don’t take vacations are sicker, less productive, stressed, more anxious and depressed, and this surely would affect work productivity too! Companies too can insist workers to take time off or plan for vacations as part of performance reviews to boost productivity. A proper vacation can benefit your physical health by lowering blood pressure levels and reducing stress hormones. Mental health benefits are much-increased creativity, inspiration, productivity, getting off depressions, anxiety and fatigue. But remember, vacation is not a break from your healthy lifestyle or eating. You can try to balance your health goals as much as possible even on a trip with the help of practical tips mentioned at www.firsteatright.com. Back to work, even if your workload has increased two-folds, clarity of mind and energy levels can help an individual work smarter and better. Vacation benefits are long-lasting and prepare you for the next few months of gruesome busy schedules. Start looking at vacations like your yearly eye or dental checkups that you can never forego as it is vital to health. Now is the right time to go ahead, request for leave, plan your travel and pack off to some place of your choice. Happy holidaying! The sight of a policeman creates fear among people whether they have committed a mistake or not. The same is the case of white coat syndrome. Here, a person’s blood pressure readings show higher values when inspected by a white coat doctor in a hospital setting irrespective of their usual blood pressure levels. But higher than normal readings in medical settings than when taken at home are indicative of an underlying blood pressure condition. When BP readings are taken at home, the systolic pressure is usually 10mmHg lower than it would be when taken by a doctor and 5mmHg lower on the diastolic number. Few people have greater variations in readings. People at Risk for White Coat Hypertension A person might be diagnosed with white coat hypertension when he/she has a high blood pressure reading only when the person is in a medical setting. The same blood pressure readings may be normal when they are taken at home. No person’s blood pressure remains the same throughout the day and goes up/comes down depending on what job he/she does and also based on external factors. Although we don’t notice it, the reality is that most of us feel tensed in a medical setting than in a setting that we are familiar with. Also, the white coat effect affects some people’s blood pressure readings more than others raising systolic blood pressure by as much as 30mmHg. This makes it even more difficult to come to a conclusion whether the person actually has blood pressure or is simply experiencing white coat hypertension. This condition more frequently affects women, older adults, nonsmokers and recently diagnosed patients with hypertension. Misdiagnosing people with white coat hypertension as truly having hypertension can even cause loss of employment for the doctor as the patient would be subjected to lifelong drugs and medications with potential side effects. Diagnosis Any person can be affected by white coat hypertension, but the problem as such is less prevalent. Even without yourself realizing it, you may be nervous when scheduled for a blood pressure reading to be taken at the hospital. The best way to check whether you have white coat hypertension or not is to compare the readings taken at the clinic with that taken at home. There are two ways to do this: Readings taken at home: Technology and science have enabled humans to measure their own blood pressure in the comfort of their home. This is also helpful to the doctors to compare the readings taken outside clinical settings against theirs. Maintain a record journal of your daily BP readings to know how they differ on a day-to-day basis. 24-hour BP monitoring: This helps to know more about the details of how your blood pressure changes throughout the day. The individual will be provided with a small blood pressure monitor that has to be worn throughout the day to measure and note BP readings day and night. The readings are stored in memory and all you need to do is wear the monitor. Either you can call someone to fit the monitor or go to the nearby outpatient department to have one fitted. Dealing with White Coat Hypertension As anxiety and tension are the root causes of this problem, it should be possible to avoid it if you make up your mind and keep yourself relaxed. Try to rest for a while before having your BP measured or if you are already late for the appointment, take a moment to calm down and have your blood pressure readings reach their normalcy again. You can also divert your attention onto various other things at the hospital setting to stop worrying about your readings or move onto a quiet room devoid of nurses, doctors or receptionists working busily on their chores. When all these don’t help you in any way, try to sit down with your doctor and look out for solutions. The physician might ask for the blood pressure readings to be taken at home or start monitoring you more closely for some time. If you have been diagnosed with high blood pressure and you doubt whether it could be white-coat hypertension, please remember that your physician would have considered all possibilities before giving his/her final diagnosis. On the contrary, there are ample chances that people with white coat hypertension can be diagnosed with high blood pressure in a matter of few months too. It is important to check your blood pressure readings with a physician (every 6-12 months) to ensure that you have not entered the high blood pressure phase. Blood pressure can be controlled with a healthy diet, proper lifestyle changes and regular physical activity. Please get in touch with registered dietitian nutritionists at www.firsteatright.com for a personalized diet and lifestyle plan suiting your body type. Peeing is embarrassing for many of us while at office, school or social gatherings and it also occupies the least priority in our to-do list. Holding the nature’s call for a prolonged time can cause serious damage to our health.
Some people go on road trips, to malls for shopping, sit through a long movie without any difficulty and go for their early-morning walk without thinking twice. Some others always keep track of the nearest available bathroom, take double caution while going out to prevent urine leakage and look out for ways to escape the dread of making frequent bathroom visits. Before talking about urinating frequently and the fear people bear in mind outside for using public toilets, lets get the basics of bladder capacity cleared. Full or Half Bladder A normal, healthy adult bladder can hold up to 475 ml or 2 cups of urine and visits the bathroom for urinating every 3-4 hours (not more than twice overnight). The frequency and output change depending on the day’s consumption of beverages as certain types of drinks such as caffeine-added or artificial sweetener-present ones increase urine output. Speaking in terms of ounces, bladder capacity of children below the age of 2 is 4 ounces. For children aged above 2 years, know the bladder capacity by dividing their age by 2 and then adding 6 to the result. For example, a 10-year-old kid can hold up to 11 ounces of urine. All of us have controlled the urge to urinate some time or the other while some of us control it quite too often. Is it healthy to control the urge to pee? Side Effects of Holding Your Full Bladder Individuals with a healthy urinary system can hold their pee sometimes and it is not quite dangerous. However, holding more than 2 cups of urine often makes you feel restless. People with overactive bladder are trained to hold their pee as a part of bladder training. But, some people are advised to never hold their bladder in any circumstance. They include individuals with enlarged prostate, urinary retention, kidney disorders, neurogenic bladder and pregnant women (they are at a higher risk of urinary tract infection).
A healthy bladder does not trigger an immediate urge to urinate and can hold it until it is convenient or possible to urinate. Maintain a healthy bladder by:
Diabetes is a disease that impairs blood glucose levels in the human body and diabetics are always advised against eating sugary foods and drinks as these might increase blood sugar levels. Blood sugar levels are nothing, but the amount of sugar found in the blood. Sugar supplies our body with energy for performing our daily activities and insulin is secreted from the pancreas to maintain sugar levels in the body. In diabetics, this insulin production does not happen and this hinders regulation of blood sugar levels. We get sugar-free sweets, beverages and biscuits nowadays that claim to be diabetic-friendly and one question that arises in our minds is whether honey would be the best replacement for sugary sweets and snacks. Honey: The Flower Nectar Honey is basically flower nectar collected from flowering plants and stored inside the honeycomb as simple sugars. Differences exist in honey depending on the flowering plan these bees visit and also based on the location of these plants. Honey is the combination of glucose and fructose (almost 82% by weight) with varying quantities of vitamins, minerals and antioxidants present in it. Sweeter than sugar, honey has higher carbohydrate presence. One tablespoon of honey contains at least 17g of carbs. Honey Vs Sugar Any form of sugar-natural, processed or artificial sweeteners- is bad for diabetes in general. Raw honey too just like white sugar is made of carbohydrates and calories. If you compare, one tablespoon of honey contains approximately 64 calories while sugar contains only 49 calories. That’s because honey is much more denser and heavier than sugar and simply using 1 teaspoon of honey in the place of 1 tablespoon of sugar serves the purpose. Honey contains enzymes within itself that aid in digestion by the human body whereas sugar requires enzymes from within the body to break it down and digest it. It is a general rule that foods with low GI values can cause smaller increases in blood sugar levels. If you take this into account, honey has a GI of 55 (comes under low-GI category) and sugar has a GI of 65 which convey that honey does shows a reduced risk for type 2 diabetes. Numerous studies have tried comparing the benefits of using honey over sugar in the case of people with diabetes. A small study carried out in Dubai showed that individuals who took honey had lower blood sugar levels compared to those who consumed white sugar. Another study found that individuals who consumed honey for longer periods experienced increased blood sugar levels. The same study also found that individuals with type 2 diabetes who consumed honey lost weight and experienced reduced cholesterol levels in their blood. This made the researchers get one fact cleared-it is sensible for individuals with type 2 diabetes to consume honey, but sensibly. Another study published in the Journal of Diabetes and Metabolic Disorders reported that combining diabetes medications with honey is advantageous to the individual as honey is said possess the ability to reduce blood sugar levels, increase insulin levels and is a great antioxidant. A Diabetic’s Diet Although honey might contain more carbs and calories in comparison to white sugar, it is more natural, contains nutrients and is said to only slightly impact blood glucose levels. There is no advantage of consuming honey over sugar in a diabetes eating plan as both affect blood sugar levels. If a person with type 2 diabetes would like to add honey to his/her daily diet, he/she must introduce it slowly consuming very limited quantities at a time to test its effects on blood sugar levels. A healthy diet with physical exercise can help bring down blood glucose levels. If you would like to get a diabetes-friendly diet for your body type, please get in touch with our nutritionists/dietitians at www.firsteatright.com. Hence, for people with diabetes adding small quantities of honey in their diet is not going to drastically impair their blood glucose levels and increase it gravely. Go ahead and consume honey instead of sugar in moderation as a part of a healthy diet plan. The sun is shining steadily and summer is not yet ready to let go of us. This is the time to have great fun in the sun. While gym workouts or a walk in the park take a backseat, experiment on other exciting fitness routines. Given below are some creative workouts to motivate you to get moving this summer season.
Gardening Gardening can be rejuvenating to both your body and mind. Other than growing your own healthy produce, gardening helps families to bond with each other and can be modified into a structured exercise routine as explained at www.firsteatright.com. Gardening helps you elevate your endurance, flexibility and strength quotient. Just like in any other workout, stretch first. You can juggle activities like weeding, raking, digging holes or pruning. Engage yourself in any of these activities for at least 30 minutes to an hour every day. Though this cannot be compared to swimming or some other athletic activity, official counts estimate calorie burning levels to be anywhere between 100 and 200. Swimming Again here, swimming is an excellent cardio workout that builds endurance, flexibility and strength. Most muscles are activated during swimming as water proves to be a major resistance factor than land (about 12 % to 14% more). Try to combine various strokes such as breast stroke, butterfly stroke and back stroke. Start slowly, take breaks in between and try to master your form. While on a trip to the beach or the lake, swimming is a perfect fun activity for the entire group. Cycling Cycling is fun and a superb whole-body workout. All you need is a simple cycle and a head gear to hit the roads. Try to enjoy the plush environment around you while you get drenched in sweat after a healthy bicycle ride. Ball Game Any game that involves the ball – football, basketball, dodgeball, throw ball, badminton or frisbee keeps your mind alert and the entire body active. Engage in a competitive game of frisbee or badminton with your friends or loved ones. This spreads the spirit of sportsmanship and proves to be relaxing from head to toe. Rowing Here again, rowing is a total body workout against the common misconception that it is all about upper-body strength. Rowing reduces our stress levels, offers muscle flexibility, makes us more stable and promotes weight loss. Try any of these activities during the hot summer season along with a group of friends to make it more merry and pleasant. Google search is the one-stop solution for all our queries and doubts. We search for anything we feel like knowing about on the Google search engine and get instant replies. Anytime have you ever thought what other people are thinking about? Given here are a list of ten such things that are most commonly queried by people across the world in the ‘health’ category: Why do we get hiccups? Though age-old, hiccups remains on the top 10 list until now as their cause is still unknown, yet the phenomenon is universal. Just like how we don’t know about why hiccups occurs, we don’t know the reason for why it stops too! Too much alcohol, overfull stomach, smoking, stress, excitement and other such emotions too trigger hiccups. It might be the side effect of a disease such as thyroid enlargement, neck tumor or kidney failure. How do you prevent snoring in an individual? This is a question mostly googled by the person lying down besides the snorer but not from the one who snores. Practical recommendations to deal with snoring include:
Although not treated as a serious disease as it is common and not life-threatening, it is said to cause more pain than any other disease. Hence, a person who once suffers from this is bound to ensure that he/she never gets it in his/her lifetime. Common causes and risk factors include:
‘Tired’ is a feeling experienced by all and this is a tricky question as it can mean anything from fatigue, sleepiness and decreased energy levels to weakness and lack of passion to get things done. Sleep apnea, depression, anxiety, certain medication side effects, anemia, chronic fatigue syndrome, heart failure, infections, hypothyroidism, liver disease or a rheumatological condition are often-blamed reasons for tiredness. How long does a flu lasts? A normal influenza infection lasts about 5 days and symptoms last beyond a week or more. What is the normal blood pressure reading? 120/80 is normal blood pressure and until late 2017, 140/90 or higher was said to be high blood pressure. Anything between them was said to be fairly on the higher side but not good enough to be categorized as high. In Nov 2017, the American Heart Association revised guidelines to include 130/80 or higher to be indicative of hypertension. What are the healthy ways by which I can lower cholesterol levels? This question is searched commonly but the suggestions are rarely followed. Ways to lower cholesterol levels include:
With the new BP guidelines, almost 50% of the world’s population might be diagnosed with high BP. While there exists no specific cause for high BP, the risk factors are many such as excess weight, dietary factor such as eating excess sodium or increased alcohol consumption, inactive lifestyle choices, sleep apnea, some medications, kidney and vascular disease, family history, age and ethnicity. Please visit the website www.firsteatright.com to get in touch with a reputed nutritionist/dietitian to lose weight in a healthy way and maintain normal blood pressure levels. What is ADHD? ADHD is the acronym for attention deficit hyperactivity disorder and people with ADHD find it difficult to concentrate, focus or sit in one place for a long time. All these factors make their school lives miserable, they become unfit to maintain social relationships and lack decision-making skills. What is lupus? Lupus is a general term for a number of conditions but usually indicates ‘systemic lupus erythematosus’ in which the individual’s immune system reacts against tissues in the body. This leads to inflammation in the skin, joints, heart, lungs, kidneys, brain and other parts of the body. There is no definite cause behind this and treatment involves suppressing the immune system. Foods are classified as healthy or unhealthy. But what’s all this fuss about classifying produce as clean or dirty? This classification does help to avoid eating pesticide-laden produce that might put you at a greater risk of cancer and other diseases. Going organic has become a style statement, but with produce it actually does prove a point as certain organic produce can reduce the toxic consumption from produce by as much as 80%. Getting to know your dirty versus clean produce helps you avoid consuming a chemical cocktail. Also keep in mind that simply because a produce falls under the ‘dirty’ category, it is not a sin to eat it. Choosing organic or washing your produce thoroughly will help remove as much chemicals as possible. On the other hand, just because a produce falls under the ‘clean’ category it does not mean that it’s the best choice. Most of the cleanest fruits are tropical and this means, some people might not find them locally or they may be genetically modified (GMO), both of which don’t make them as clean and healthy for those people. Environmental Working Group (EWG), a non-profit environmental organization ranks pesticide contamination in 47 popular produce since the year 2004 and the list for 2018 is out: Top Dirty Produce
Pesticide Bias If you look at the reason behind pesticides attacking certain produce greatly compared to the rest, it is evident that the outer layer of the sweet corn or pineapple acts as a defense mechanism against the attack of these unwanted chemicals compared to the chemical-susceptible strawberry or spinach. While washing the produce might remain as our No.1 option, the above list was prepared after the produce were washed in high-power pressure water systems that can never be a possibility in our households. If the pesticide ratio and numbers amount to so much after washing produce thoroughly, what are we eating? It’s high time we think upon world-class solutions for this prominent problem as fruits and veggies are an indispensable part of human life. Produce plays a vital role in any balanced diet without which we can’t aim for nourishing our body with the required healthy foods. Read more on eating a balanced diet at www.firsteatright.com. Try to buy organic produce as much as possible. Reality is that organic produce is quite expensive and many of us cannot afford it. Otherwise, try growing your essential produce in a small garden. It does not need a huge piece of land. You can use your terrace, grow fresh methi or spinach in container pots, try having your own community garden or come up with similar innovative ideas to grow healthy produce. Also, still wash any produce (despite knowing that pesticide residues do remain) thoroughly to reduce pesticide exposure. Children are of utmost concern here as pesticides might cause chronic health problems like neurological or behavioral development, asthma, birth defects and cancer too in young kids. For decades together, scientists have been trying to find the relationship between the height of a person and his/her risk of heart disease and have been successful in finding strong connections. Research proves that tall people are likelier to suffer from atrial fibrillation and Marfan syndrome while short people are at a greater risk of coronary artery disease. A study by the AHA’s journal Stroke puts forth the fact that short children face increased risk of stroke as adults. The research studied over 300000 Danish schoolchildren born over six decades. Scientists observed that boys and girls who were 2-3 inches shorter than average when they were between 7 and 13 years of age were at an increased risk of stroke during their adult years. We also need to consider the limitations that ‘short’ and ‘tall’ varies between populations and genders too. Learn to identify stroke with the help of the guidelines available at www.firsteatright.com.
A recent study blames the genes. This is because, there are more than 180 genes that determine a person’s health and increase the chances of having bad cholesterol levels and triglycerides. Another 2010 observational study of over 3 million people men and women concluded that shorter people were at an increased risk of facing deadly heart disease than tall people. Just because most data point towards shorter people being at a greater risk of heart problems, it is better that short-heighted people take more cautious efforts to stay away from heart problems. This does not mean that tall people will never succumb to heart attacks. Risk factors exist for every disease, but everything finally boils down to the way in which people lead their lives-healthy, unhealthy, sedentary or active! This is also a sign of positivity to short people who feel that their stature overpowers health. Lifestyle can change everything (almost 90% of heart health) for the better or worse-depending on what you prefer to follow. Amongst people who love fame and praise for someone else’s accomplishments, there are a few handful who feel that their accomplishments and success don’t belong to them and attribute it to luck, faulty judgement and time instead of lauding themselves for the achievement. They even call themselves as fake. These are clear indications of ‘imposter syndrome’ which can be defined as a collection of feelings of inadequacy that remain within an individual even after reaching the success pedestal, prevalent more among highly successful women. For instance, Golden Globe winner and actor of the one of the highest grossing movies of all times ‘Titanic’, Kate Winslet once commented that ‘Sometimes I wake up in the morning before going off to a shoot, and I think, I can’t do this. I’m a fraud.”
Highly successful people in the cine field, academia, teaching and social sciences behind their success veil feel that they are complete frauds and the days are not far away where they would be exposed to the world as an imposter. This is not only prevalent among celebrities and successful people but more than 50% of individuals in this world experience this syndrome in their lifetime-when you have fared in the entrance test with flying colors, closed a million-dollar deal, landed on an exceptional job or received a double promotion. Roots of the Syndrome Few psychologists believe that imposter syndrome is deep-rooted in childhood experiences. Some families brand one child as ‘smart’ and the other child as ‘sensitive’. Sibling rivalry too sometimes creates this syndrome. Sometimes, the person distrusts the family’s perceptions of their talent and start doubting themselves. Some of the common feelings and views associated with imposter syndrome include: I pray not to fail: Just because some individuals don’t think their success is well-deserved, they are under constant pressure not to fail as otherwise they feel that their lack of talent will be found out. I think I am a fake: Imposters always believe that they don’t deserve any accolades as the public have been deceived into thinking that they are smart and great. They feel that they have projected themselves more capable than what they are actually and always remain anxious that someone has committed a crime by elevating them to successful positions. Luck deserves to be credited: ‘I got lucky’ or ‘it was a fluke’ are typical sentences of a person under imposter syndrome as he/she is worried that they will not be able to succeed the next time. Success is not a big deal: People who often attribute their success to good time, easy work and supportive staff are clearly under the influence of imposter syndrome. Breaking the Ice Analyze the root cause of the problem: Identifying what exactly is uprooting your confidence and putting you in a constant state of fear can help you bring down effects of the syndrome. A new challenge such as leading a high-level project or earning a new job, competing with your sibling who has been branded as the ‘smartest’ despite your equal grades and intellect or being labeled as the superior child in the family (parents praise the child even when the child faces difficulty achieving few things) might be the cause for your self-doubt. Note down achievements: Maintain a book or journal listing down all your accomplishments and when in doubt look at this journal to clear away any misconceptions that you have imagined your success. Be yourself: Learn to accept yourself with your flaws and be kind to yourself when things go wrong to increase overall well-being, happiness quotient and flexibility. Read more on well-being and ways to achieve the same at www.firsteatright.com. Share your thoughts: Imposter syndrome is always accompanied by inadequacy despite the success ratio and many individuals with this syndrome share common thoughts and feelings. When you talk it out and share your feelings, you definitely will get better and feel good. Rewrite rules: Rather than thinking that others will find out about your phony nature, try to understand that it is not possible for a person to know everything and you can learn as you progress. Getting help is not a sin: It is not wrong to ask for assistance or get a few things cleared when in doubt. There is no rule that states that you need to do everything by yourself. Learn from failures: Use your failures as stepping stones to success and use them constructively to achieve big in future. Every person born in this world is gifted with different talents and abilities. Your success is hard-earned and you have every right to use an opportunity and succeed in an endeavor just like everybody else in this world. Instead of calling yourself an imposter or fake, work on things that need improvement, stay grounded, accept success, enjoy rewards and work harder to achieve much more greater things in life. Spouses might be poles apart when it comes to fitness and weight loss, but a new study has proclaimed that when one of the spouses embraces healthy habits and tries to lose weight, there is a maximum chance that the other spouse too will lose weight. This is popularly termed as the ‘ripple effect’ and weight loss instructions given to one spouse has automatic positive effects on the other spouse too.
The study looked into 130 married couples and in every pair one of the spouses was enrolled in a weight-loss program for a duration of six months. At the end of the six-months tenure, the surprising discovery was that the non-dieting partner also experienced a modest weight loss. Almost 32% of the non-dieting spouses lost 3% of their initial body weight in this period. This is appreciable as losing about 5-7% of the initial body weight can reduce the risk of a number of diseases. While previous studies have indicated that weight loss or weight gain is affected by the people surrounding us, spouses of course must have a greater impact on our weight changes as we spend most of our precious time with them. Strong evidences do exist depicting that weight gain is contagious among spouses and friends and the latest study proves that weight loss is contagious too! In fact, it affects the entire family as any household changes are sure to impact every person residing in the house:
Gone would be the days when individuals eat something and write something else in their food diary. Forget about eating a chocolate bar when no one is noticing. Scientists have come up with a new way to monitor the foods that go into tummy using a sensor on our tooth.
Good-old Food Diary Health and diet are interconnected. We are all aware that we should increase consumption of fruits, vegetables and whole grains while minimizing salt, sugar and fats (bad fats) intake. What we eat, how much we eat and when we eat have the potency to affect health in every way. Technological improvements and science is applied in most areas but still we use the good old food diary to keep note of our day-to-day eating habits. This is the best source to track food only if a person is honest and sincere. Even then, it can lead to errors sometimes. You cannot assure that you fill the diary precisely on every given day-you might forget that you had four slices of pizza instead of three and bring about food portion distortion while entering. Also, we don’t know the quantity of salt present in a portion of fries or even how many fries make a portion. While ways to track food consumption other than the age-old food diary have been tried and tested, none have been successfully implemented as they required bulky wiring, mouth guards or frequent sensor replacements as they degenerate quickly. A group of scientists at the Tufts University have come up with a solution for the same-a tiny, wireless tooth sensor that does the work of a food diary. The sensor can detect salt, glucose and alcohol as soon as it enters the mouth and report real-time data. It might be able to detect stress levels too with the help of saliva in the mouth. This innovation could change the entire nutrition assessment upside down, for the better. Days are not far off when information about the food you consume is transmitted in real-time to your nutritionist/dietitian who can track down your calories, nutrient contents and revert back with severe reprimands or encouragements depending on the data received. It might also happen that we get to hear an alarm if we crossed our daily calorie limitations or the food that goes into our mouth is overfull with unhealthy calories. Whatever be it, try eating healthy food, be loyal to yourself about your food journal and exercise regularly to stay healthy. If you need any guidance and encouragement in getting the right diet plan, visit the website www.firsteatright.com to get in touch with nutritionists and dietitians who can help you plan the perfect meal plan suitable for your body type. A loving hug, a gentle kiss or an affectionate tap can cure mountainous problems. We have improved on modern methods of communicating in this fast-gen world and lack more physical interactions. People unknowingly match the actions of people they live with. For instance, couples match their footsteps while walking and their heart beat rhythms too sync in each other’s presence. Studies prove that physical touch help premature babies grow rapidly, provide comfort and relieve their stress. In general, too, babies feel cozy and warm when held by their mothers and love being pampered and kissed.
A new study reveals that when a spouse/romantic partner holds the hands of the partner in pain, there is considerable decrease in pain experienced. This is the first-of-the-kind study that deals with interpersonal synchronization with respect to pain and touch. The study was the brainchild of a researcher who witness decreased pain in his wife during her delivery of the baby when he touched and held her hands. Exercise and yoga also play a pivotal role in reducing pain and making the delivery process easier and comfortable as elaborated at www.firsteatright.com. The study involved 22 couples aged between 23 and 32 years who were put under three scenarios-sitting together without holding hands, sitting together holding their hands and sitting together in separate rooms. The same scenarios were repeated after the women were made to undergo mild heat pain on their arm. Sitting in the same room synched their heart rates but the pain caused a barrier to this. But, when the couple were allowed to hold hands, not only did their heart rates match but the woman’s pain levels too decreased. While pain disrupts synchrony between couples, touch brings it back. While the study did not probe into effects on same-sex couples or between individuals holding different relationships, one point stands clear: pain relief is just at an arm’s distance. Most couples understand each other’s pain but what they lack is the physical touch that makes the communication a successful one! The power of touch can heal ailments-might be an age-old proverb, but now we do know that touch has the power to heal pain. School-day science classes remind us that human body is made of cells that form tissues and organ systems. Human cells make up only 43% of the body’s total cell count and the rest of the body is occupied by microscopic colonists. Often, we hear that bacteria and microbes outnumber human cells inside our own body by a ratio of ten to one. But now, researchers say that the human body might contain 10 times lesser bacteria that assumed. Cells and bacteria reside in equal proportions within the body disproving the myth that every living person is composed of 10 times more bacteria than human cells.
Its weird that no matter how much time we spend on cleaning ourselves and taking bath, almost every nook and corner of the human body is covered by these microscopic creatures. By microscopic creatures, I mean the human microbiota that includes fungi, virus, bacteria and archaea (they were initially classified wrongly as bacteria) amongst which bacteria are present innumerable in number-assumed to be so vast we never thought that it is wrong to assume our human body to be more bacteria than human. Until now, we have been underestimating our own humanness. Microbes are present in our nose, skin, gut and everywhere. Surprisingly, these microscopic creatures are most-present in the oxygen-deprived bowels of our body. While sometimes they make us sick, mostly they live in harmony with humans helping them in their day-to-day functioning of the body. When it comes to human cells, most of our body is covered by red blood cells, although fat and muscle cells make up the majority by mass. An average human body is said to contain around 1013 trillion cells and it is from here we garnered the idea that bacteria are found 10 times more in number than cells. But recent studies nullify this assumption claiming that bacteria are not present all through the alimentary canal but found mostly in the colon only. The gut contains almost 1014 bacteria which includes the 1011 bacteria present in a gram of feces. We know that most bacteria are present in the colon (volume of 0.4 liters) and by taking into consideration all these values, researchers have proved a ratio for microbial to human cells as 1.3:1 which is not foolproof and conclusive. Bacterial Effect on Body The human genome is made up of between 20,000 and 25,000 genes and when genes in our microbiome are added, the resulting numbers are exemplary-between two and 20 million microbial genes. This makes us wonder if we have a second genome (due to microbiome genes) that boost human activity. Humans are a combination of their own DNA and the DNA of their gut microbes. Having so much prominence in our body, it would be absurd to think that these microbes would not affect the body in any way. Science is unraveling means in which these tiny creatures are transforming health in ways beyond imagination, right from being an important part of digestion, immune system regulation, protecting against diseases, manufacturing vital nutrients and much more. But, in the process of attacking the bad bacteria and eliminating infectious diseases, we have damaged the good bacteria too and paved way for autoimmune diseases and allergies. For instance, a meal of burger and chocolate can elevate your risk of obesity and also impact the type of microbes that grow in the digestive tract. Our food choices have greatly affected the growth of good bacteria paving way for health problems. The microbiome is also linked to diseases such as inflammatory bowel disease, Parkinson’s, depression and even autism. These diseases play havoc on health and have been discussed in depth at www.firsteatright.com. While family history and lifestyle do play a major role, gut microbes too are involved in the process. Also, microbial medicine is in the early stages of development and exploring our human microbiome and monitoring them 24*7 will provide us with an Eldorado of worthy information about our health. Its like every teaspoon of stool contain mores data in the DNA of these microbes than the information that would be present in the DVDs. The future is not too far where as soon as you flush, there would be some way to predict whether the human body is going in the right or wrong direction. Sun is showing no pity on us these days and we must bear its brunt for a few more months. At the same time, we should not stop taking steps to protect ourselves from the sun’s rays as prolonged exposure can cause sunburn, skin cancers (most common form of cancer), skin spots, wrinkles, eye damage and leathery skin. All of us have those friends and family members with sun damage who are too young to look too old at their age. Though we Indians bear brown skin and are better protected from the sun due to increased concentrations of melanin, constant exposure to UV rays of the sun can cause skin cancer. While it is good to hear that we live in the tropics and hence, are better protected at the same time it is depressing to know that countries like India face increased rates of UV radiation. It is natural to go out in the hot sun during summer, but it should be your second nature to protect yourself and your skin from the sun when you go out. General rule is that, people of all skin colors face the risk of skin cancer and early skin ageing. Prolonged exposure to sun causes the skin to turn red, irritate and burn. This is called a sunburn while tanning is the skin’s way of protecting itself from sun’s radiations by producing additional pigments that are hailed to protect the skin (often this is not the case) from damaging UV radiation. Summer months are showing their true color and the tips given here can be extremely useful in protecting yourself against the scorching sun Choose clothing wisely: Try to wear clothes that cover most part of your skin to prevent much exposure to the sun. Long-sleeved dresses, brim hats (these cover your face as well as much-ignored spots such as ears and scalp) and full pants are must-haves in your wardrobes this season. Sunglasses should become your second eyes: Sunglasses protect your eyes from UV rays that can result in eye problems such as cataract. Choose glasses that block 99% or 100% UVA/UVB. Don’t falsely assume that dark-tinted glasses offer more protection from the sun. Even light-tinted ones such as green, amber, red and gray offer the same protection. Don’t pounce on costly glasses as pricey glasses don’t guarantee 100% protection. Choose ones that cover your entire eye and wear one even if you are wearing contact lens. Restrict sun time: Plan your outside activities early in the morning or late in the afternoon when the sun’s radiations are not at their peak. Peak time includes between 10 a.m. and 4 p.m. when the UV rays are strongest. If you must go out during those hours, ensure to create or find shade. Sit under a tree if you are at the park, carry a beach umbrella at the beach or if it is one of those routine days, plan indoor lunch together or take a peaceful nap. Tanning is bad: Say a strong ‘no’ to tanning and there is nothing called as ‘safe’ tanning. Indoor or outdoor, both increase your chances of skin cancer and skin damage. Avoid tanning beds, tanning booths and sunlamps that increase your exposure to intense UV radiation. This isn’t the time to whack your vitamin D levels to a perfect score and discuss about other sources of vitamin D best for your body with your doctor. Use sunscreen: Apply sunscreen to all parts of your body, taking special care to apply it over your ears, nose, neck, hands, feet and lips. UV rays can damage your skin in less than 15 minutes and make it a point to apply sunscreen to every exposed body part at least 15 minutes before heading out. Rather than using it alone, when this is used in combination with other sun-protective measures as given above, you can see better results. Some factors to keep in mind before selecting a sunscreen include:
It is essential to safeguard the kids as much as we safeguard ourselves. Put on their best hats and glasses this summer. Natural is best. Rather than choosing to tan your skin, why don’t you choose a dress or lip blush that compliments your skin tone? Be happy about yourself and take good care of your skin all-year round. |
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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.