Exercises are mostly gender neutral except for a very few that are confined to men due to their extreme need of stamina or strength (this is rarest of the rare!). Women too share their piece of cake where one set of exercises have been restricted only to them-Kegel exercises. It would be smarter to reconsider it as men too would definitely find these exercises to be helpful, especially as they age. Kegel Exercise Kegel exercise or pelvic floor exercise consists of repeatedly tightening and relaxing the muscles that are a part of the pelvic floor. In simple words, Kegel exercise is like pretending you need to urinate and then holding it back. They are usually performed to reduce premature ejaculation in men and by women after childbirth to reduce urinary stress incontinence. The main trick is to find the right muscle to relax and contract. For this, next time you urinate, start urinating and then stop midway. Feel the muscles in your vagina (women), bladder and anus tighten and move up-these are your pelvic floor muscles. Tightening is an indication that you are doing your exercise right. The biggest advantage with kegel exercises is that they can be performed anywhere and anytime-lying down, sitting, eating, driving, at the movies or while watching television. Hence, there is no possibility of giving excuses such as lack of time, place or energy to perform these exercises. Pelvic Floor Our pelvic floor area is composed of thin layers of muscle and tissues that stretch like a sling from the tailbone to the pubic bone. This muscle is involved in various important tasks-it supports the abdomen, colon and bladder and helps with urine and bowel movements. This muscle gets activated during orgasm, erection and ejaculations in men. Pelvic floor muscles might become too weak or too tight due to factors such as age along with other factors such as bladder, bowel or prostate surgery, constipation and chronic coughing from conditions such as asthma, bronchitis and smoking. Pregnancy, childbirth, overweight and caesarian surgery can also weaken these muscles. Such weakened muscles can lead to urine leaks when you cough, sneeze or lift a heavy object. Tight pelvic muscles can be due to sitting continuously for a long time, muscle tension and stress or problems with the back and hips. Such tightened muscle aggravates pelvic pain, increases urination frequency, leakage or incomplete urination. Pain during and after intercourse or pain in genitals, low back or hips can also occur. Kegel Exercises in Men Men do have problems with these pelvic floor muscles such as urinary leakage, bowel issues and erection problems. Urinary incontinence in men is primarily due to a weak urinary sphincter due to reasons such as prostate cancer surgery, overactive bladder or uncontrolled bladder output. Kegel exercises come to your rescue here and help in improving bladder control. Read more on urinary incontinence and ways to control it from the website www.firsteatright.com. Before doing any exercise the first step is to locate the right muscle: Find the right muscle: Stop urinating midway and tighten the muscles that keep you from passing gas. Squeezing these muscles makes you realize that you have hit right on the target muscle. Once you have identified your target proceed with the exercises in any position. It is advisable to do it while lying down during the initial days as it is easier for the individual. Attain perfection: Tighten the muscles, hold them for three seconds and then relax for three seconds. Do it for multiple times in a given period and when you feel your muscles getting stronger, do it while sitting, standing or walking. Do it the correct way: Tighten only your pelvic floor muscles avoiding flexing your abdomen, thigh or buttocks muscle. Try to breathe as freely as possible while performing the exercise. Do at least 10 repetitions thrice a day. Ensure to avoid using Kegel exercises to stop or start your urine stream as some doctors doubt that it might lead to bladder infection. There is no right time or right place to perform these exercises as they can be done anytime and anywhere. But, it is always advisable to follow certain disciplined practices to avoid missing out on these exercises. Make Kegel exercises a part of your daily routine by:
Even before practicing Kegel it is advisable to meet a physical therapist who can design a tailor-made program for you. The therapist suggests on your ‘hold’ time, teaches you how to perform the Kegels and helps you with the number of repetitions and sets. To benefit completely, it is advisable to make these exercise sets a regular part of your daily routine permanently. Sauna bath might be a trendy affair in recent times like the jacuzzi, but its origin is quite ancient. Native to Finland, the word literally means bath or a bathhouse. A rage across Europe in the Middle Ages, saunas were pushed backseat due to a syphilis scare during the 1500s. Colored lights, aromatic fragrances and music might hold a regular place in commercial saunas, but authentic Finnish saunas are dimly lit without any music or aroma. Sauna is calming, refreshing, rejuvenating and of all, healthy.
Any person who had stepped into the sauna will only understand why it is popular worldwide. Therapeutic sauna is believed to reduce stress, lower blood pressure and improve cardiovascular conditions. There’s nothing more inviting that sitting inside a dark, damp shed devoid of any thoughts or noises. The latest findings have showed a positive link between sauna and reduced stroke risk. Sauna & Stroke Stroke is one of the leading causes of disability and death worldwide. The study (15-year period study) was in Finland involving 1,628 men and women aged between 53 and 74 years. During the follow-up period, 155 participants had stroke. The participants were divided into three categories, those taking a sauna once a week, those taking a sauna 2-3 times a week and those taking a sauna 4-7 times a week, depending on their frequency of taking traditional Finnish sauna bath. Even after considering factors such as age, sex, diabetes, body mass index, blood lipids, alcohol consumption, socio-economic status and physical activity, results showed that, compared to people taking one sauna session a week:
Sauna for All Sauna is safe and suggested for everybody. Only exceptions are newborns and people with serious conditions such as open wounds or heart problems while every other person can enjoy and relax doing this activity with zero worries! It is mental and physical cleansing usually performed with a ‘vasta’ or ‘vihta’. This is nothing but a bunch of fresh birch twigs that is used to gently whip yourself. Though sounding violent, it will prove its smoothness and worthiness on your skin later, when you are done with the bath. Also, it is recommended to drink plenty of water before hitting the sauna as you are sure to sweat heavily. Water loss from any activity that causes sweating must be compensated with enough water intake to avoid dehydration. Else dehydration can result in drastic side effects that worsen the health of the body as elaborated in the website www.firsteatright.com. While the results are encouraging, sauna should never become a replacement for conventional physical exercise but only act as a supplement. Although sauna temperate levels can be anywhere between 70°C and 100°C, those unfamiliar with sauna bathing are advised to begin with caution, test their heat tolerance level and then slowly increase their frequency and intensity of bathing. Physicians too advise newbies to proceed with caution as even a single episode can trigger heart problems, dehydration or stroke, specifically when people don’t follow instructions against abstaining from alcohol. Wearing sleeveless/mega-sleeve dresses, spaghetti tops or swimsuits look picture-perfect on any of us only when our skin looks radiant and healthy. Blemishes, tans or other factors spoil our look and crush away our desires. Skin, the largest organ of the human body, acts as the protector keeping the inside of the body intact and the external world out. Our skin comprises of immune cells that protect our body against bacteria, viruses and other threats. At the slightest hint of these parasites the cells begin a chain reaction and cause inflammation of the skin. This is medically termed as dermatitis or commonly called as a rash. Dermatitis varies in types and each type has a distinct treatment. Armpit Dermatitis Dermatitis loves to strike our underarms as our armpit is often hidden away from the external world with a protective layer of clothing but bothers us as much as possible internally! A rash in the armpit is common because rashes primarily target areas of skin that look uneasy or feel uncomfortable for more than a couple of hours. These armpit rashes can be red and bumpy or white and scaly, can last anywhere between few hours and few months, have various number of causes and likewise, follow various treatment procedures depending on the rash type. Rashes caused due to weather changes disappear quickly while those appearing due to skin conditions or lifestyle factors remain for a longer time. Let’s look into the various types of armpit rashes: Eczema: Also known as atopic dermatitis eczema is a non-contagious skin inflammation occurring in the areas where there are skin folds normally, for instance, the back of the knees, the inside of the elbows or armpits. Eczema-affected skin is red, itchy, dry, cracked and can bleed due to constant scratching. Rarely, these rashes release clear fluid due to scratching. People with eczema can experience flare-ups during certain times of the year, when they are stressed or ill too. Otherwise they stay normal. Researchers have identified certain genes that are responsible for acting as the guard between the outside world and the human body. Individuals with certain variants of this genes are likely to get atopic dermatitis. Seborrheic dermatitis: Although a type of eczema, this produces symptoms that are quite the opposite of eczema. Seborrheic dermatitis is the result of overproduction of sebum or skin oils and hence, appears as oily patches of white or yellow flakes. The rashes are greasy in nature, look red and swollen and cause itchiness/burning sensation. Contact dermatitis: Excitedly we spray our armpits with one of the latest perfume collections and quite in sometime our underarms start itching and burning. This is contact dermatitis, a skin irritation that happens when you encounter an allergen or irritant. A new laundry detergent, fragrance of your perfume, skin lotion or shirt fabric can cause contact dermatitis. Insect stings, medicines, food allergens and even watch straps that come in contact with our skin can cause contact dermatitis. Candida: This is a fungal infection caused by yeasts present mostly in moist skin areas such as the underarms, throat, mouth, vagina and esophagus. Swelling, itching and redness are common symptoms that can be aggravated to a great extent in hot weather, tight clothes or unhygienic practices. It is best to use antifungal creams to treat candida rashes. Chafing: Skin to skin contact or skin to dress contact causes chafing. Here also, areas where the skin folds or rubs against each other (mostly thighs and armpits) are commonly affected. Redness, swelling, burning sensation, bleeding or cracked skin are common symptoms. Chafing occurs mostly during the hot summer season or anytime in individuals who are overweight due to thigh-to-thigh contact. Underarm chafing is common when people exercise with clothing that don’t fit comfortably or when individuals sweat excessively while doing some activity. Read more on chafing and preventive tips to avoid it from the website www.firsteatright.com. Heat rashes too are common due to excess sweat and can cause small patches that are tiny, red and prickly. Also, people who remove their underarm hair develop tiny, painful bumps in and around hair follicles after waxing/shaving their underarms. Simple Remedies Home remedies can often cure a rash when the rash is the result of an allergic reaction or skin irritation.
Avoiding an Underarm Rash First and foremost, practice good hygiene and shower regularly. If you suspect any deodorant/perfume to be the culprit, stop using it immediately. Tight-fitting clothes made of synthetic material don’t provide ways for sweat to escape and this can lead to an underarm rash. If you tend to sweat profusely, please ensure to avoid such clothes completely. Wear loose-fitting ones that provide a proper way out for body sweat. If you are prone to heat rashes, take precautionary steps and apply talcum powder during hot seasons to prevent one. If you are unable to single out a specific cause for the rash, it is better to meet an allergist. “Look at Harry, he can’t even run fast with his fat belly during sports events!”
“Hey Reshma, why don’t you sit at the back of the class. You are completely blocking my view of the black board!" These are some often-quoted remarks that overweight/obese children face at school. Such children are often mocked at and become the center of laughter trolls. Being subjected to such harassments, many of them sulk away into isolation and even quit doing their favorite activities such as swimming or playing games. Even teachers are not much bothered at school and their body language conveys the message that these children are ought to be bullied as they are hefty! What do Health Experts Say? Pediatricians and health experts say that weight stigma can result in social isolation, binge eating, avoiding visits to the physician and decreased physical activity leading to a situation that yet again promotes weight gain. Bullying and teasing a kid’s body weight can even result in anxiety or substance abuse sometimes. In extreme cases, some kids even think about committing suicide to put an end to their mental and physical trauma. Weight-based bullying created more trauma than bullying that included sexist remarks or mocking at a person’s sexual orientation or disability. The sad factor here is that, it is not only other children who shame kids for weight, but also healthcare providers who propagate the view that obese/overweight kids are lazy, lack self-control and are less intelligent. It does not stop with these groups of individuals, but parents and teachers too contribute to the shaming. Teachers rate performance of obese children worse than how they actually perform and children attending weight-loss camps or trying to lose weight with reduced food portions are shamed by parents themselves at homes which creates an insecure feeling within the child. Points to Remember when Dealing with Plus-sized Children
Medicines have the power to save lives or take out lives depending on how they are used. We buy medicines to cure an ailment and forget about it once we become healthy again. Our medical cabinets might become full with unused medicines due to various reasons-the patient might be cured of the disease and the doctor would have advised to stop all medications, a new doctor would have advised different set of prescriptions, the patient shifted to another city leaving the unused medications, medicines have crossed the expiry date, the same doctor changes medications and you still have some of the older medicines unused or the patient died unexpectedly. You might wish to keep your unused medicines intact for further use but ensure that expired medications are discarded immediately as they may not be effective or ingredients may have changed. When such medicines unexpectedly fall into the hands of a child or pet, even a single dose of it could prove to be fatal. The first and foremost step is to take necessary action to discard such drugs efficiently without harming the environment. Disposing Unwanted Medicines Most people simply flush away medicines as it is the easiest approach, but this is never approved by the FDA as it might have an adverse effect on the environment. Read more on environmental degradation and carbon footprints at www.firsteatright.com. The FDA has a list of approved medicines that ought to be flushed due to their abuse potential. Non-approved medicines disposed off toilets and drain pipes are sure to mix with water and cause harm to fish and wildlife. Medicines contain chemicals that might not break down when flushed and such residues might end up in our drinking water too! Some people deposit unused medicines into a box kept by an NGO or the medical shop itself. While the deed might be a generous gesture, the end result should also be a positive one. The NGOs and medical shops should take the pain of checking these medicines for their expiry date before distributing them to the needy and the people receiving it too should double check before using the free drugs to avoid any mishaps. As a Part of Household Trash Almost all medicines can be disposed off as household trash which include prescription pills and over-the-counter (OTC) drugs such as pills, inhalers, liquids, drops, patches and creams. Follow the step-by-step instruction below to dispose unwanted medications smoothly:
Disposing Hazardous Drugs Some drugs such as powerful narcotic pain medicines might have standing instructions to flush them after use to prevent unintentional or illegal use. For example, the fentanyl patch delivers strong dose through the skin and after using the patch as per doctor recommendations, most of the medicine is sure to remain and this is one major reason for instructions to flush away the remaining contents. While this might not be the best solution, it is the best one in terms of preventing any unwanted fatalities. Another group of medicines that is of environmental concern are inhalers used by people having asthma or similar other breathing problems. Always read the instruction set of such inhalers and aerosols before disposing them as these products prove to be hazardous if they are accidentally thrown into fire. “I exercise for 90 minutes and live on salads and porridges, yet I don’t lose even a single kilogram”-This is an often-quotes statement by many individuals who try to follow a weight loss strategy and get rid of the excess kilograms. Anyone would love to lose weight fast, even instantly. But the fact remains that this weight did not pile up overnight and cannot be got rid of instantly too! Losing even .25 kilograms a week is good and when someone loses 3-4 kilograms in a month by following a healthy diet plan along with exercises, it is amazing! Instant weight loss can never be a healthy weight loss. Even when people pursue bariatric surgeries to lose weight, they do so only under the strict supervision of a physician. If you wish to lose at least 0.5 kilograms every week, multiple factors other than what you eat and exercise contribute towards your overall weight loss: Present weight: How much you weight now forms the base for setting your metabolic rate and how many calories you can burn daily. The basic principle for any weight loss is to consume fewer calories than you burn. Heavier you weigh, greater is your metabolic rate. Past weight: People who have lost weight in the past face greater difficultly losing again as they have reduced metabolic rates and burn almost 25-30% fewer calories every day than in the past. Lifestyle: When you lead an unhealthy lifestyle binge-eating whenever and whatever you feel like having and follow an inactive routine, the chances of losing weight is greater once you start working towards your weight loss goal. But, if you have been pursuing a healthy lifestyle sticking to clean eating and working out, the weight loss is going to be a lot tougher as your body is accustomed to eating clean and other factors such as stress and sleep can affect your goal. Eating only salads or exercising for four hours daily is not the desired lifestyle. Balance all the macronutrients, include all the food groups in limited quantities and exercise for a limited time regularly to progress to a better lifestyle. Meet an RDN at www.firsteatright.com to help you plan an ideal eating routine according to your body type and weight. Where do you stand? Having embarked on a weight-loss program, how far have you reached? Initial few weeks of your weight loss journey would have been extremely fruitful and you would have lost around .5-1 kilogram every week as most of the lost kilograms are due to water weight lost than fat lost. As the days progress, the journey becomes difficult as metabolic rate decreases making further weight loss a difficult affair. Hormones make a difference: Hormones in our body instruct our cells on what they should and should not do. For instance, improper thyroid or cortisol hormone functioning can lead to excess weight loss or gain. Women with PCOS suffer from increased weight loss while postmenopausal women gain more weight around their midsection when they don’t make the needful alterations in diet and lifestyle by then. Workout followed: Some say walking is best for losing weight, some others prefer aerobics while certain others suggest taking up some sport. Aerobic exercises help lose weight, but one must ensure to not lose muscle mass in this weight-loss course and focus on building some muscle too! That’s because, muscle mass determines metabolic rate which in turn determines weight loss. Genes: All said and done, genes do play a role in influencing your weight. There are 20 major genes and around 200 or so minor genes that impact fat storage and weight maintenance. Many weight loss companies now advise individuals to take up genetic testing to discover their gene type. The simple way to understand few factors is to speak with people in our family and do some research on our own. Sleep routine: How much you sleep can determine how much weight you lose. When a person sleeps for less than seven hours a day, his/her metabolism decreases, and food craving increases. Age: As an individual’s age increases, the weight loss journey becomes more difficult and less fruitful. Sarcopenia (muscle mass loss) is the main reason for this along with hormonal changes that take place as a person ages. Muscle determines metabolic rate and loss in muscle mass automatically slows down metabolism. With proper exercise and diet, a person can still lose the desired weight. Most schools have reopened after the long summer vacations. There is a big smile on every parent’s face and the kids are either cranky (smaller ones) or feel glad to spend fun times with their friends. New uniforms, school bags with the kid’s favorite animation character, new shoes, socks and even pencil boxes excite most children as they look forward to showing them off to their friends at school and comparing with each other! Each of us want our children to maintain 100% attendance and become toppers which is next to impossible. It might happen in a perfect world where there is no sickness prevailing and kids are hale and healthy all the time! Alas, this is not a perfect world and kids, especially younger kids, are prone to sickness at least 10-12 times a year. They might fall sick due to one virus soon after getting better from another one which makes parents feel that their kid is sick constantly. These viruses can easily spread from one child to another although they might be mild and the best treatment is to provide complete rest to your child by keeping them home. Sick Kids & their Attendance Sheets ‘When do I allow my sick child to miss school and stay at home?’ is the biggest question that troubles parents. While the immediate simple answer would be to skip school or daycare while being sick, you cannot be so lethargic and keep your child home for every sneeze or cough. This is a tough one as there are various conflicting factors to consider before deciding. We don’t want them going to school spreading the illness to other children neither do we want them to miss classes and affect their education. Also, we don’t want to miss work or face the greatest pain of finding a last-minute child care. You need to make the decision as wisely as possible. Many-a-time the indications are crystal-clear. The kid looks awful, cannot even get up from bed, seems miserable and going to school seems impossible. But sometimes, the kid does not look all that bad and the decision lacks clarity. Given here are some tips that might help you take a decision with much more clarity. If your child has any of these symptoms, it is mandatory that he/she stays back home: Fever: Fever is an infection that has the vigor to spread from one kid to another. Any temperature above 100.4°Fahrenheit clearly indicates fever and the child must be kept at home. What do you do when your kid has a temperature of 99.9 or 100? While it cannot be termed as fever, in some day care or primary schools, the parents are called and asked to pick their kid as it is an indication of a growing illness. It actually depends on how your child is-if they seem fine doing all their regular activities, you can send them to school. If you kids feel sick, keep them home and watch them over. Give medicines and observe your child as you don’t know whether the fever will improve or worsen. Most schools prefer that children remain fever-free for at least 24 hours before going back. It is better to follow this as you are doing a great help by preventing the contagious fever to spread. Terrible pain: Sometimes, your child might feel bored to attend school and complain of leg pain or head ache. As a parent, you can definitely sense that something is fishy. Even if your kid has a sore knee or mild headache, it is fine to give medicines and send him/her off when everything else is normal. But, even if there is slightly more pain that what is mild, keep them home and have an eye on your kid. It is better to call your physician and check out if there is some problem. Vomiting or diarrhea: Don’t have any second thoughts to send your child to school when he/she suffers from vomiting or diarrhea even if the kid looks completely normal to you. Sending your child to school would be completely unfair for your kid as well as the daycare/school people. Follow the same 24-hour rule here also before packing off your little champ to school. Certain viruses such as norovirus can be contagious for an extra day and you don’t want to be held responsible for this virus outbreak at your school/day care. Any difference in breathing/coughing: If we should abstain from sending kids to school for a single sneeze, classrooms would mostly be empty during the winter season! A bad cough definitely hurts the child’s tender throat and makes it difficult for him/her to concentrate on classroom lessons or even play. Even if there is slight difference in breathing sound or looks different from regular breathing, take a break and call the physician. Controlling Viral Infections Virus infections spread rapidly through nose (runny nose or sneeze) and mouth (saliva or cough) and also via vomiting and feces, especially when a person has diarrhea. The virus doesn’t show its true color immediately after infecting the child. It might take a few days or a few weeks before symptoms appear. It is our duty to follow good hygiene and reduce the incidence of these viral infections to the maximum extent possible. Ensure to:
As couples grow old, they yearn for mental compatibility and physical intimacy becomes less-important for some of them. Sex is a taboo word in our society and people cringe to use it publicly. But, right from pain relief to improved quality of sleep, there are numerous health benefits linked to sex. There are also notions that improved cognitive ability in older adults is an added benefit. A new study explored this notion and came out with the exact facts.
Fading Memory Memory does not remain the same in your 20s and 60s. Cognitive decline is part of the ageing process and such age-related decline displays mild to moderate symptoms that increase in severity if the person is diagnosed with dementia. While dementia-inducing factors include education levels, physical activity, smoking and alcohol, there are studies that suggest that physical intimacy is linked to increased brain power, especially in the case of older adults. A 2017 study that comprised of more than 6000 adults (2,672 men and 3,344 women) aged between 50 and 83 years found that sexually-active adults had better verbal fluency and visuospatial ability. The participants were given a memory test and also were asked to answer questions relating to their physical intimacy such as kissing, sexual touching and intercourse. Although better memory performance was associated with greater physical intimacy, the overall memory functionality experienced a decline over the two-year study period. It is now clear that physical intimacy does not improve mental functionality in any way. Studies also exist on the benefits of exercise on dementia and one study regarding this was published on the very same day as the study mentioned above. This study analyzed 329 participants with dementia who took up gym sessions twice a week for four months. These participants improved in overall fitness but did not witness any change in cognitive function and health-related quality of life. Parkinson’s and Alzheimer’s disease patients show marked improvements in their cognitive skills when they do exercise and details on this are available at www.firsteatright.com. Although physical intimacy did not improve cognitive function, there are other benefits attached to it. Continue being loved, being in love and bonding with your spouse. Age is only a number! An original is always preferred over a duplicate, fresh over frozen and experienced candidates over freshers. Likewise, a healthy, unaffected cartilage is always preferred over mended ones, however good they might function.
Body Framework Human body comprises of cells, tissues, organs and different systems such as the skeletal, digestive, respiratory, circulatory, reproductive and nervous system. Any structure needs a framework to exist upon. Similar to how a building has an internal framework of rods, bricks and cements, the human skeletal system forms the internal framework of the body constituting of bones and cartilages. Bones & Cartilages Bones support and protect the various organs of the body, provide structure to the human body and aid in movement. Cartilage is an elastic tissue that covers and protects the end of the long bones. Apart from bones and cartilages, we have the muscles and these three form the main structural components of our body. While bones are too rigid and muscles are too flexible, cartilages are a mix of both qualities-they are found in places that need structure and support along with a little flexibility. Our joints, ears, nose and vertebrae in our spinal column find cartilages to be immensely useful in this regard. Joints, as the name suggests, are the parts of your body where the bones meet and allow them to move. The major joints of our body include the shoulders, hips, elbows and knees. These are also the areas that often people complain about pain and discomfort. Cartilages are also part of the long bones that meet in the knee joint and they are known as articular cartilages. These help the joints to move smoothly. Any damage to the articular cartilage which is caused mainly due to playing sports such as football, rugby and skiing will not heal on its own. Knee osteoarthritis is the most common form of arthritis that affects numerous people worldwide. If this problem is left untreated, the cartilages wear away in due course of time. Some critical and severe symptoms that indicate damaged cartilages include joint pain, inflammation, stiffness, clicking or grinding sensation and limited ability to move the affected limbs. What Does this Study Say? Falling is torturous but it is better to wish for broken legs than damaged cartilages. A new study tells that unlike bones, cartilages will never regrow or heal. Every athlete or exercise freak would surely vouch for this! A damaged knee cartilage is the last thing that one would desire and one that cannot be replaced mostly. To verify this, researchers made use of a technique that determined age of molecules depending on levels of the carbon-14 isotope. The quantity of these isotopes rose rapidly around the 1950s and decreased rapidly after a 1963 treaty banning them. The quantity of the isotope can determine the age of the molecule. If the molecules are replaced often then the quantity of the isotope should be as close as the current levels in the atmosphere. But, if the molecules were stable then the isotope levels should match atmospheric levels from when it was made. The team measured carbon-14 levels from one donated body and 22 other patients born before the year 2000 who underwent knee replacement surgery. They all opted for knee replacement either because they suffered from osteoarthritis or because they had knee tumors. The team analyzed cartilages from the middle (this is subjected to maximum strain) of the knee joint and from the edge (this carries a lighter load) of the joint. The analysis showed that all participants did not produce new cartilages once they grew into adults and carbon-14 isotope quantities were maximum seen in patients born in the 1950s. All these prove that there is no means to recover damaged cartilages and the only method to save them is to come up with successful interventions to prevent cartilage damage or deterioration. We need to take care of our joints while we are still young. Any efforts to repair damaged cartilages becomes futile thereafter. Staying on a healthy weight, eating nutritious foods and leading an active lifestyle can promote bone health and protect cartilages. Get in touch with a registered dietitian nutritionist at www.firsteatright.com to start living well in terms of health, nutrition and fitness to save yourself and your cartilages. Have you ever tried to conceal your yawn when you see someone yawning and succeeded? Almost never! Yawning starts in humans as early as 20 weeks after conception but surprisingly such a frequent and age-old action still has no solid reason behind its occurrence. A yawn is a coordinated movement of the thoracic muscles in the chest, diaphragm, larynx in the throat and palate in the mouth common across most vertebrates, even birds and fish. In simple terms, it is an involuntary action that involves opening the mouth and taking a long, deep breath of air lasting for around 5 seconds. When we yawn, our facial muscles stretch, our heads tilt back, our eyes can close or even water, saliva is secreted and the Eustachian tubes of the middle year open. Mostly occurring when a person is tired or sleepy, yawning is an action that is indicative of even hunger, arousal or boredom. We yawn as soon as we get up in the morning just before going to bed or just because we witnessed someone else perform this reflex act! Even our travel to high-altitude regions or mountainous areas stimulate us to yawn forcefully to get rid of the uneasy feeling in our ears (Eustachian tubes open). An Ignored Phenomenon Although the most common act by humans, yawning did not get its due respect and study until the 1980s when it proved to be a valuable one for assessing dopaminergic activity and the pharmacological properties of new drugs. Hippocrates, the father of medicine, hypothesized that yawning is an exhaustion of fumes before fever strikes. But many scientists were apprehensive of this explanation and started challenging it by the 17th and 18th centuries. Some felt that yawning was a way of improving alertness and motor function by increasing blood pressure, heart rate and oxygen in the blood. They even justified the act of yawning by athletes before playing the sport, but recent research nullifies these claims disproving any increase in heart rate, sweating or electrical activities in the brain. Though history defines yawning as an expression of tiredness or boredom, research and studies show that paratroopers yawn before skydiving, dogs yawn before attacking its prey and even a 20-week-old fetus yawns inside the mother’s womb which disproves it to be a mere act of boredom. There must be an important underlying physiological reason that is yet to be unraveled. Interesting Reasons to Justify the Yawning Phenomenon Robert Provine, acknowledged as the pioneer in yawning research quotes that “Yawning may have the dubious distinction of being the least understood, common human behavior.” He is a neuroscientist who explores areas of science that are seldom researched-hiccups, coughs, sneeze -and yawns. According to Provine, yawning is an indication of changing behavioral states such as wakefulness to sleep, sleep to wakefulness, boredom to alertness and so on. Other studies associate yawning with brain temperatures. When our brains become warmer than the homeostatic temperature, we yawn automatically to cool the brain. Cool blood from other parts of the body flow into the brain and warm blood circulates out of the brain through the jugular vein. Winter days and chilled nights make us yawn often than usual, if one had noticed it. Even research suggests that outer temperature affects the frequency of yawning-warm outside temperatures witness less-frequent yawns. Contagious Yawning Yawning is contagious to the extent that seeing, hearing, thinking or even reading about yawning can make a person yawn. I hope you are not yawning right now after reading this! There are several reasons listed behind this act:
A recent study shows that more a person is requested to resist yawning greater is the yearning to yawn. However hard one might try to resist yawning, it can only change the way we yawn but it will never change our inclination to yawn. Contagious yawning is a common form of echophenomena, an automatic imitation of another’s words or actions. Surprisingly, it is not only humans who have become preys to contagious yawning but chimpanzees and dogs do it too! Basically, contagious yawning does not occur in species that do not recognize themselves in mirrors. Evolutionary psychologist Gordon Gallup describes contagious yawning as a’ primitive empathetic mechanism related to mental state attribution.’ Yawning activates the motor imitation, empathy and social behavior parts of the brain. Neurons in the brain activate your emotions and you feel what the person is experiencing. These neurons command your brain to perform the action even if you don’t feel the need to do so. Too Much of Yawning is Good for Nothing, In fact Dangerous Yawning is a harmless affair but too much of yawning can be an indication of an underlying disorder that requires medical attention. The vagus nerve, the nerve connecting the throat and abdomen to the brain, might cause excessive yawning due to its interaction with the blood vessels (vasovagal reaction). This response is an indication of a sleep disorder, brain condition or can also be a sign of heart diseases such as heart attack or problems with the aorta. Certain brain problems such as tumors, epilepsy, stroke or multiple sclerosis and disorders associated with excess daytime sleepiness can also cause excess yawning. If you experience excessive yawning it is better to meet your physician and get it checked out. The article is about yawning, contagious yawning and how the brain rolls out processes to make you yawn. I am sure that most of you must have yawned at least once or twice while reading through the article but hope that the phenomenon was due to the repeated information about yawning and not because the article was boring 😊 Are you the type of person who avoids handshakes during meetings, dreads a sleepover party with friends during summer or hesitates to show off your pedicured legs wearing flip-flops due to sweating? That’s common and there’s nothing to worry about much. Sweating is one way of cooling the body and prevent it from overheating. People generally sweat on a hot day or while exercising or even when they are nervous sometimes. The same reaction when it happens when your body does not need to cool down can cause excessive sweating. Excessive sweating can happen without any reason, as a side effect of medication or because of another condition that you might have. Medically termed as hyperhidrosis, this is a condition where the body sweats when there is no need of cooling down. This is not a dangerous or life-threatening condition but can cause embarrassment, discomfort and affect the individual psychologically. Hyperhidrosis Excessive sweating generally happens in the hands, feet, armpits and groin due to excessive sweat glands present. When these glands are localized it is called focal hyperhidrosis (such as sweating on the palms and soles) and excessive sweating that happens throughout the body is called as generalized hyperhidrosis. The condition might be present since birth or develop later in life. The most common time during which hyperhidrosis starts to happen is adolescence. While the condition is treatable, many individuals fail to seek solutions out of embarrassment or due to the lack of knowledge about effective treatments. Symptoms Bouts of excessive sweating occur at least once a week accompanied by symptoms such as:
Causes While causes of primary hyperhidrosis was believed to be anxiety, stress or nervousness until now, recent research proves that it is the other way round-excessive sweating can cause mental and emotional trauma, anxiety and stress in these individuals. Some studies do indicate the presence of a gene that might be responsible for the condition making it likelier to be inherited. Also, most of the patients with primary hyperhidrosis have a sibling or parent with the condition. Certain nerves in the body trigger sweating and it is possible that when these nerves overreact, it causes excessive sweating. Causes of secondary hyperhidrosis are clearly defined and include spinal cord injury, gout, anxiety, diabetes, heart disease, obesity, pregnancy, respiratory failure, shingles, hyperthyroidism, infections such as HIV, malaria and TB, substance abuse and certain medications. Get a detailed explanation of each of these conditions and analyze their effect on your body from the website www.firsteatright.com. Irrespective of whether you live in a hot or cold climate, you can be prone to hyperhidrosis. Treatment Before starting the patient on any treatment, it is necessary to diagnose the problem accurately. The physician initially does a physical examination of the areas that sweat profusely and asks specific questions that helps the doctor understand why the patient is having the condition. Sometimes, the physician physically checks the patient by coating their skin with a powder that changes color (purple) when the person starts sweating. Treatment depends on the type of hyperhidrosis and the part of the body that sweats excessively. The physician might recommend that the patient meets a dermatologist for getting treated. The dermatologist suggests medications to reduce sweat. Botox treatment might also be suggested which reduces sweating for at least 4-6 months and this can be repeated. When none of the treatments work, the surgeon might suggest surgery as the final remedy. The sweat glands are permanently removed or stop the nerve signals from sending message to the sweat glands to secrete sweat (sympathectomy). Any surgery carries a certain dose of risk and side effects. Meeting a dermatologist can help you seek effective treatments and control excess sweating which improve quality of life. Certain modifications in lifestyle may improve symptoms:
Einstein is back in the form of an 18-month-old American girl named Taylor McGowan! Scary? Weird? Funny? This sweet little darling is fondly called as mini Einstein not for her physics knowledge (1.5-year-old physicist might sound crazy but anything is possible in this present-day world) but because her hair is chaotic and sticks up from her head just like Einstein’s. It sounds good to be compared to the great physicist, but it is also extremely depressing at the same time to know that this kind of hair is the result of a rare genetic condition called as uncombable hair syndrome (UHC).
Rare Disease in a Nutshell There is no universal definition of a rare disease as different countries have different ratios to categorize diseases as rare. In general, a rare disease is one that affects a minor part of the population. Most of these diseases are genetic, predominantly present in children as these diseases have the tendency to appear early in life and almost 30% of these kids diagnosed with rare diseases die before their fifth birthday. A disease that is considered to be rare in one part of the world or in a particular group of people might be common in another part of the world. Read more on rare diseases, the common rare diseases and their treatment options, if any, at www.firsteatright.com. Uncombable Hair Syndrome (UHC) UHC is a rare disorder of the hair shaft of the scalp characterized by straw-colored or silvery-blond hair that is unruly, stands out from the scalp and cannot be combed flat. It can appear in kids anytime between 3 months and 12 years of age as an isolated disease or in combination with other diseases such as ectodermal dysplasias, Bork syndrome and Angel-shaped phalangoepiphyseal dysplasia. Like many other rare disease, this too has a genetic origin and is the result of mutations in the genes PADI3, TGM3 and TCHH. Proteins are involved in hair shaft formation and the three genes mentioned here code for these proteins. While only around 100 cases are recorded worldwide, there might be 1000s of them that are not yet diagnosed. While theories are making rounds that Einstein might have suffered from UHC, we cannot decipher or conclude anything without a genetic testing. UHC is also known as “spun glass hair syndrome” as individuals with this disease have hair that’s shiny, dry and fizzy and silver, blond or straw-colored. Signs & Symptoms
Diagnosis As UHC predominantly affects the hair shaft, a diagnosis can be made by observing the hair shaft under a special microscope along with observing the regular symptoms of the disease. Microscopic views of the affected individual show hair that is triangular or kidney-shaped on cross section along with a canal-like longitudinal groove along one or two faces. Treatment Most rare diseases don’t have a definite treatment procedure and UHC is no exception. The condition usually improves as the child ages mostly with the onset of puberty. It is recommended that the affected individual follows gentle hair care rituals staying away from harsh treatment methods such as perming, using chemical relaxants, brushing excessively or blow drying. Using soft brushes and conditioners can help to keep your hair clean and manageable. Biotin supplements can be recommended as one case report revealed improved hair strength, combability and increased hair growth after 4 months of biotin supplementation. What slowly started as something that entertains, delights and helps us spend time relaxing our minds is now causing controversy, chaos and unrest among people reaching such heights that it is now classified as a disorder by WHO. Guessed it right? I am discussing about none other than gaming disorder. Gaming Disorder According to WHO, gaming disorder is a pattern of gaming behavior (includes both, digital and video games) characterized by impaired control over gaming, increased priority given to gaming other activities to the extent that gaming takes precedence over other interests and daily activities, and continuation or escalation of gaming despite the occurrence of negative consequences. It is illogical to define every person playing games on his/her mobile (for instance, during a long wait at the airport, when friends meet and decide to play for fun sometimes or when children pick a mobile to spend time after homework) as an addict as every addiction requires the need to fulfill certain conditions. Three-most important features to consider before branding someone with gaming disorder includes the following diagnosis:
Disorder Highly Prevalent Among Kids We see more children with their personal tablets or mobiles than books or games nowadays. Gone are the days when moms fed kids narrating Panchatantra tales showing the moon. Parents nowadays feed kids showing stories on the Internet or by letting them play their favorite games. Even during social gatherings or every day play sessions in our communities, children discuss about the latest Sony PS games or their latest discovery online. So much is their use that many children start lacking basic social skills, miss out on language fluency and often battle against depression that they have 100% possibility of being diagnosed with autism sooner or later in life. Autism can devastate a child’s life altogether and wreck the life of people surrounding the child too! Get your facts on autism clear from www.firsteatright.com and you will surely try to avoid it as much as possible. The Blue whale challenge created by a youngster in the year 2017 was one of the most deceptive games that lured players to commit suicide finally. Many youngsters killed themselves playing this game and the mastermind behind this concept was jailed finally. Different countries are handling such damaging consequences in different ways. South Korean government bans access to online gaming between midnight and 6am to children under the age of 16. Japan has a smart app reminding people to get off their gadgets when players are involved in playing games above a fixed time every month and China has individual gaming companies posing time restrictions for small children to access their games. A study even shows that boys spend longer times playing games compared to girls. People’s Reaction Worldwide The addition of gaming as a disorder has not gone well with many psychologists, psychiatrists and some health experts who feel that addiction to games is not as worthy as including it in the ICD (International Classification of Diseases). Some feel the current evidence base to be insufficient to classify gaming as a disorder while some other gaming-related groups are highly concerned about WHO’s decision to include gaming as an addiction despite strong resistance from the medical and scientific community. ICD exists as the bible for diseases, disorders, injuries and health conditions used by doctors/medical practitioners to diagnose diseases and other conditions as well as by researchers to count deaths, diseases, injuries and symptoms. Adding gaming disorder as a part of ICD creates awareness to the entire world population-to the general public and the physicians’ community-as this opens the gates to learn how to diagnose and treat the disorder. We are stressing about physicians here because, although research on gaming addiction has been happening for almost three decades, doctors were not clear until now how to define the disorder, its symptoms, prevalence ratio and whether it is an independent disorder or co-exists with some other disorder. Some countries have already classified it as a major public health issue and many countries have established addiction clinics to treat the condition (similar to rehab centers for alcohol addiction). Still, people don’t find it much effective despite rehab centers, treatment programs and solutions offered because mental health professionals are still unsure how to treat the disorder and there are not many evidences denoting the success ratio of these treatments and options. Including gaming disorder as a part of the forthcoming ICD is sure to resolve many of these issues and shed light on treatment options too. Only time can tell how this inclusion of gaming as an addiction goes well with the society. Lets remain tight-lipped about our opinions until then and ensure than neither us nor our family members become addicted to gaming meanwhile. Offices offer subsidized or free foods as perks but the price you pay for these is much greater-extra kilograms added to your body! Weekly pizza meetups, birthday cakes and retirement parties send people into a state of frenzy that is often short-lived-only until you eat it and then the lamenting process starts. Lack of willpower or weakness for foods cannot be blamed as reasons and it all boils down to desiring for what we see in front of our eyes.
There is more to office hunger beyond authentic stomach growling and hunger hormones striking up. It is mostly out of stress, boredom, impulse, happiness or fatigue. Often, the placement of food matters quite a lot in motivating us to overeat. One study shows that when candies are placed at the secretary’s desk, employees ate 48% more than they ate when placed 2 meters away. See-through containers tempted people to eat more than opaque ones. Employee Wellness Company-based wellness initiatives mostly fail as they rely on outdated methods of engagement and focus on simply providing information. Advising people on healthy eating mostly fails in inducing behavior changes as most of our eating habits are habit- or instinct-driven. The million-dollar company Google tried researching on the snacking habits of its employees and came up with interesting discoveries:
Anything free, cheap and extra attracts people. Employees love to do night shifts as there is always some freebie attached-complimentary food, extra pay or cab service! These complimentary foods are never going to be exotic fruits, a bottle of champagne or yogurt but your regular ones that don’t help you save much money as you expect. The only consoling fact here is that you need not pay for what you eat and this motivates many to grab a snack or two and removes eating restrictions too. Some people attack these free goodies consoling themselves that they are compensations for lack of competitive salaries. Mind Games Most people munch on junk foods when they are bored. Weekends and holidays can make people enter in and out of the kitchen more often than usual due to boredom. At office, prolonged working hours or sitting continuously at the desk can make you stressed, bored or anxious. Isolation or loneliness can make a person walk down to the snack bar, pick up a free goodie and start an intentional conversation to beat loneliness. Multitasking Nutritionists and dietitians often advice clients to never eat their food watching TV or fiddling with mobile phone as people lose track of their intake quantity and hunger quotient. We can even finish two packets of chips at one shot while watching our favorite movie or TV program. If you are forced to eat at your desk, leave empty wrappers around as an indication of how much you’ve eaten. This will make you food-conscious and curb relentless eating of junk foods. Try taking conscious decisions rather than acting on impulse. Tempted to pick the free candy at the snack bar? Rather, make some tea or coffee instead at the pantry. If you have an option to refill the candy bar, please do it with some food option that demotivates you to eat-it might be baby carrots or cherry tomatoes too. For some more healthy office snacking options, please visit the website www.firsteatright.com. Feeling like picking something to evade hunger? Try walking down to your colleague instead for a small peppy chat to get out of boredom. Every other day during the week you plan to get up early and go for a jog-but this has never happened even once-either you never planned to include exercise in your daily routine or you were busy day and night at office. Not once during weekdays could you do cardio or strength training exercises. You try to compensate for this loss over the weekend and feel good after some hard-hitting workout at the gym or a game of cricket with your friends. After all this, the question still lingers in your mind-does being a weekend warrior affect your health positively or are you trying to satisfy yourself mentally?
The downside of this strategy is that the person mostly overdoes the job spraining his/her muscle, experiencing back pain or other pains due to overuse injuries. All this is the result of trying to do too much in too little time. This is one main reason for experts to suggest exercising most days of the week instead of exercising only during the weekends. The Latest Study If exercising or doing physical activity during the weekdays scares you literally, don’t worry. Working out only during the weekends has health benefits too, according to a new study. The so-called weekend warriors try to fit in a week’s worth of exercise into just a day or two. The study published in the journal JAMA conveys that these weekend warriors who fulfilled recommended physical activity guidelines (at least 150 min of moderate physical activity or 75 minutes of intense physical activity every week) were at a reduced risk of death from cardiovascular disease, cancer and other causes. The study was a long-term one that covered the following aspects:
Perception Change This study is an eye-opener on our perception about weekend warriors who are mostly advised to change their routine as they might injure themselves otherwise. Generally, there is also a strong belief that we cannot reap any benefit by only exercising twice a weekend instead of doing it on at least most days of the week. However, one needs to remember that, the weekend warriors who participated in the study met or exceeded current activity guidelines, they exercised for more than a day or two, and also exercised intensely. Also, injuries are common among weekend warriors, but this study did not collect information on that aspect. One thing is certain-being active is the need of the hour as inactivity is predominantly present. How many times you exercise, what type of exercise you do and what is the duration-all these are secondary. It is better to be late than never, similarly it is better to be active than sedentary! Get into the groove of exercising first, then you will slowly tune yourself to exercise daily irrespective of the date or day of the week. Along with this, it is better to follow a healthy diet plan suggested by reputed dietitians or nutritionists at www.firsteatright.com to achieve excellent health benefits. Memes, trolls and cartoon drawings often mock obese/overweight people. Such individuals are often stared at, disproved of and seen as a pain in public places and travel modes. How would you like to sit near an overweight/obese person who occupies more than 50% of your travel space too during train or flight journeys? We hate it and all the more, there is no solution for such problems. Either we get off the vehicle or the person reduces weight-both of these are not immediately feasible options and we are forced to bear the brunt of the problem. During one of my flight journeys, I was destined for the middle seat in a three-seater. I quickly boarded the flight and waited in anticipation to meet and greet my fellow passengers. Alas! I was squeezed in between two hefty people who were completely sorry for me, kept apologizing repeatedly but could do nothing more. Such situations are unavoidable. I cannot question on the weight of my fellow passengers near the security check nor there is an option to give my choice of seating (if this was available, every man traveling alone would even insist on sitting besides a beautiful lady 😊). So, what is the solution to this problem? Increase seat space and accept obesity? Though this seems to be an unfair solution, this is the current scenario! Increased Seat Space Many hospitals and restaurants are now having bigger chairs and sofas to accommodate bigger people. These chairs and sofas are almost double the size of what is a normal-size chair. Plus-size clothing brands such as Mustard, All and much more have sprung up and made themselves visible in every mall we travel. Fat people are not cursed and they do need to wear classy and stylish clothing. But, there are some women who feel that they have shifted from size 10 to size 8 even when their weight remained unaltered and the dress size still seemed like size 10. What has happened? Brands are standing by their brand value and customer satisfaction-satisfy your customer at any cost, even when it takes you to hide the truth! These brands love to provide mental satisfaction to their customers and make them feel good (in reality, they are still obese and too heavy). These examples clearly show that we are trying to accommodate larger people in all possible aspects of life. A theatre or theme park built today is designed to accommodate overweight or obese people. Seats are bigger, weight load is enormous and so on. Once I remember visiting a theme park and standing in line for a water ride. The ride had a weight restriction of 75 kgs and the gentleman ahead of me was extremely upset after being rejected for the ride. He would have easily weighed more than 90 kgs. If the gentleman is still maintaining the same weight, he could easily go for a water ride in the present-day theme parks as they are engineered to accommodate hefty people as well (one way of attracting more people and minting more money). All these lead to the one question of fat acceptance. Even some celebrities, models and fashionistas support obese people, say that fat is normal and must be accepted unanimously by all. They strongly oppose against discriminating, shaming or showing bias against overweight/obese people.
Common But Not Normal The problem at hand is interesting yet intriguing. There is a need to resize the world. No point building chairs on which people cannot fit. Airlines face this problem quite often when people hoard questions and complaints over them when they don’t have a comfortable seat to sit after paying thousands of rupees. Taking a stand against shaming fat people is ok but arguing that fat is normal is not ok. Obesity/overweight is the cause for numerable health problems in our country and worldwide. More than one-third of the world’s population weigh in excess due to urbanization, poor diet and inadequate physical activity. Obesity causes diabetes epidemic, arthritis problems and cardiovascular issues. Journal studies show that increasing number of people are dying from problems related to obesity such as cardiovascular disease. More than 2.2 billion people were obese/overweight in 2015 of which 710 million were classified as obese (this included 5% of all children and 12% of adults). 40% of the 410 million dying due to weight-related (higher BMI) issues were not yet obese but chances of death occurred as often in those considered overweight as in those classified as obese. If we think that body shaming is going to do the trick and make these people take the right action towards becoming thin, then that’s not going to solve the problem. Neither do we have evidence that shaming somebody asking them questions such as “Are you not embarrassed to order for a burger despite being overweight?” or “Don’t you feel guilty occupying my space too?” works out and helps them lose weight. Individuals must take the right step towards curbing obesity epidemic by eating healthy food, doing exercise and leading an active lifestyle. Getting in touch with a registered dietitian nutritionist at www.firsteatright.com can help to ease this process and make it workable. That’s the way to manage obesity epidemic and not fall a prey to the fact that fat is normal. It might be common, but it is not normal. Bread is a staple part of different cultures and diets across the world upheld for its nutrition proportions. A new study shows bread to be saltier than expected and even surveys state bread to occupy No.1 position in the list of saltiest foods consumed by us. Bread does not taste of sodium much, but seems to contain more than predicted, the sodium levels varying depending on the kind of bread and the quantity of bread we eat.
Bread Stacks! The study analyzed 2000 bread varieties (including white, wholegrain, mixed grain, oats and flatbreads) found in 32 countries across the world which revealed the shocking results that bread might be the saltiest food known! Almost a third of the breads contained more salt than UK’s maximum recommended salt levels [6g/day of salt (2.4g sodium)]. Authentic health and wellness government departments in the US recommend citizens to indulge in not more than 2300 milligrams of sodium per day (one teaspoon of salt) and the American Heart Association recommends limiting sodium intake to 1500 milligrams per day. This is almost similar to WHO recommendations of consuming less than 2000 milligrams of sodium per day. The shocking facts here are that, some breads (100g or 2 slices) contain a whopping 1000 milligram of sodium and people all over include bread as their daily staple food ignorant of its exuberant sodium levels. Less-Salted Vs More-Salted Bread Canada is the owner of the saltiest bread variety, a rosemary focaccia that contains 1060 milligrams of salt per 100 grams of the bread. Few other foods that compete with bread include potato chips (100 grams contain 530 milligrams of salt), one cup of salted dry-roasted nuts (916 milligrams) and one large fries at McDonald’s that contains 350 milligrams of salt. Bread was rated as the major contributor of sodium (14%) in Canadian people as it was a major food staple consumed in overwhelming large quantities in the country. Almost 44% of white breads in the survey contained more salt than UK’s maximum salt target. Curbing salt content in breads is not all that difficult. Research too shows that it is possible to reduce salt content of bread by as much as 25% over a 6-week period without considerable difference. Mixed grain breads fared well among the entire lot containing lowest salt content while flatbreads and wholemeal breads were classified as saltiest of all the bread categories, but there was considerable variation across every category. But why do breads contain so much salt when they taste normal? That’s because salt is added in every step during bread manufacturing, for taste, shape, texture and preservation for extended shelf life. A bag of chips containing salt hits hard on the taste buds as there is salt on the outer chips covering. But with bread, salt is added during manufacturing along with lot other ingredients including sugar that covers up for the much-higher saltiness. Ironically, such high salt quantities are not needed to meet the requirements. A single bread type contained different levels of salt (three-fold difference) between varieties. Be smart to choose the lower-salt options available, especially if you consume bread on a daily basis. Bread is an easy way to cut down sodium content in everyday foods. The low-sodium options might not taste good as your earlier choices initially. You will get used to it and relish eating the bread in due course. While sodium is essential to maintain fluid balance and for muscle function, eating too much sodium can greatly increase the chances of high blood pressure in people especially sensitive to this mineral which in turn elevates chances of heart disease. High blood pressure rates have been further decreased and this makes a lot more people fall under the ‘high blood pressure’ category. For the latest standard blood pressure levels, please visit the website www.firsteatright.com. It is sad to know that bread manufacturers add unnecessarily ample salt quantities and government should act quickly against this. WHO aims to reduce salt intake by 30% by 2025 and only if all countries cooperate and take such critical steps, would WHO’s measures and dreams be fulfilled. “Is there a difference really?” is the first question that hits you right now! Yes. Of course! There is a phenomenal difference between a heart attack and a cardiac arrest.
Defining a Heart Attack A heart attack is the result of improper blood flow to the heart due to a blocked artery. Until the artery is corrected and opens up as quickly as possible, the part of the heart nourished by blood from that artery begins to die. While rarely the symptoms are seen immediately, they often take hours, days or weeks before manifesting as a heart attack. But, longer the heart is left unattended without treatment, greater is the damage caused. Defining a Cardiac Arrest Cardiac arrest always happens suddenly, within the blink of an eye, without any prior symptoms or signs. Here, the main source of food to other parts of the body, blood, is hampered from flowing to other organs (such as brain and lungs) as the heart’s pumping mechanism is disrupted by an electrical malfunction. This malfunction causes an irregular heartbeat (arrhythmia). Such interrupted blood flow to vital organs makes a person lose consciousness and die within minutes if the victim is not given immediate treatment. Most People are Confused: Plumbing or Electrical Problem? People are often confused over a heart attack as it is acknowledged with different terms such as mild, massive or even as the widow maker. In layman terms, a heart attack is a plumbing problem while a cardiac arrest is an electrical problem. Certain heart attacks are harmful comparatively. For instance, widow maker is the term given to a heart attack due to blockage at the left anterior descending (LAD) artery. LAD is the primary artery that supplies blood to the front of the heart. Such attacks cause more significant damage. Blood levels of protein from the damaged muscle give an idea about the severity ratio but an ultrasound is the reliable option to exactly know the extent of damage. The Broken Link Seeming to be two non-connected problems, both these heart conditions have a common link. A heart attack might result in a cardiac arrest, but it is not mandatory that all heart attacks lead to an arrest. Fortunately, most heart attacks don’t result in cardiac arrests while they increase the risk for one! Sudden cardiac arrest can occur even during the recovery phase of a heart attack and most sudden cardiac arrests have their cause rooted as a heart attack. This is because, a person having a heart attack may develop a dangerous heart rhythm which can cause a cardiac arrest. Similar other heart conditions such as a thickened heart muscle (cardiomyopathy), heart failure and arrhythmias are capable enough to disrupt heart rhythm and cause a cardiac arrest. Good news is that most of the people affected by a heart attack survive and the bad news is that, heart attack can be fatal irrespective of the degree of attack (big, small, mild or where it occurs does not matter). A heart attack and a cardiac arrest are both emergency situations that require immediate intervention.
A brainchild of Western countries, corporate wellness programs have become a part of Indian companies too due to tremendous work pressure and high expectations from every employee each day. We may use the term ‘white collar job’ but the stress and pressure experienced by these people are innumerable. The lives of these employees are constantly under stress and health occupies least priority. But companies these days have well understood the need for good physical and mental health of employees for increased productivity and sustainability at work. Hence, most companies offer corporate wellness programs to their employees. They offer healthcare packages to their employees and sometimes, to their family members too. These programs have proved to be a great relief and a life changer to many people. But the extent of its advantage/benefits depends on the kind of program planned for the employees. How to create an effective health program that works and how to avoid mistakes that can either lead to ineffective results or cause harmful initiatives? Mostly, any one-time health promotional event tends to fail and activities that are not part of the wellness package bounce back. Some of the common mistakes made by the program planning team include: Only Assessing but not Providing Solutions: Health assessment usually involves questioning the employee on his/her smoking habits, drinking frequency, exercise routines, diet taken and stress levels. The person’s weight, height, blood pressure, cholesterol and blood sugar levels are taken. The feedback report is generated and recommendations include to quit smoking/drinking. Such feedbacks are never going to motivate the employee to change unless he/she is taught how to overcome these habits, followed-up on their changes and monitored over their behavioral improvements. Stress can be a disturbing factor that affects every aspect of an individual’s life-health, performance, happiness and quality of life. Know how to reduce stress levels and attain a peaceful state with inputs from the website www.firsteatright.com. Decades of ill-health and poor nutrition habits cannot be resolved in a matter of 15-30 minutes’ time by asking them to fill a questionnaire. Offering Monitory Benefits: Just like offering incentives for the hard work done in terms of working, showering the employee with monetary benefits are popular but not quite feasible. These can even cause rebellion and resentment among some people. While traditional programs focused on the incentive part, nowadays many individuals do not focus on the long-term benefits of some action when the short team rewards (smoking cigarette, eating a large pizza or watching TV for hours together) are tantalizing. Guiding People to Your Website: Employers often think that sending people to the insurer’s website simplifies their job and gets the work done. But, such wellness programs never work unless they are a part of the bigger health promotion program. Quick-fix Solutions: Weight loss events that offer short term benefits are not useful and might do more harm than good as they offer quick relief methods that might not be healthy and good when compared to long-term weight loss goals. Recruiting Outside Vendors to Fix Employee Health Issues: Employers hire the best people in different fields such as lifestyle coaches, employee assistance counselors, nurses, occupational health & safety experts and many such people to fix health issues. When people are hired independently, the same work is duplicated or repeated multiple times. This is a waste of resources and does not fulfill your needs. The Right Approach to Wellness Programs Leader Commitment: Any health/wellness program firstly needs the company leader’s commitment and support at all levels of the organization. Employers genuinely interested in their employees’ health and wellness integrate health into the organization’s overall vision and purpose. Any senior leader is expected to be the ideal role model, comply with the health goals themselves and then advise his/her employees to take up health programs insisting on its importance to the organization’s success. Setting Health Culture: Any company takes decisions completely understanding the consequences of its actions. Employees spend most of their potential time at their workplace and it is ideal to integrate a health model into every aspect of business practice, right from company policies to everyday work activities. ‘Total health’ implies not only a healthy body weight but one that takes care of emotional, financial, physical, career and social well-being. To satisfy these criteria, companies do offer flexible work timings, establish practical health goals, provide social support, enforce health-promoting policies and create a healthy office environment (encouraging employees to climb stairs instead of using the elevators, setting treadmill & cycling workstations and easy-access walking trails surrounding the office building). Asking for Help: An employer cannot force his/her employees to undergo a particular wellness program for the sake of increased delivery result and health. The employees should come forward by themselves, take ownership of the program, understand its benefits and work towards success.
Surveys can sometimes help bosses to understand the type of health program/wellness packages individuals prefer. For example, an organization that organizes yoga program for its staff failed to attract employees. But the same company, when it started a series of vigorous workouts that attracted young employees, enrollments increased by more than 50% and engagement in the wellness program continued in a disciplined manner until the end. Sometimes, the organization forms wellness committees that involves few members from the company. This group is allocated the annual budget for the wellness program and is requested to come up with interesting and beneficial initiatives that work positively for all the employees. Creating the Right Aura About the Program: Strategic communication is key to a successful employee wellness program. Telling A-Z details of the program prevents misunderstanding, lack of awareness, lack of interest or suspicions about the employer’s sudden interest in the employee’s health. Smart Incentives: Money always is not the main concern in all scenarios. There is more to good health than offering paper money as a reward. The right choice of incentives keeps people engaged, focused and motivated to achieve health goals. The ultimate goal is to shift the employees from simply participating in the health program for a reward to the extent such that, the healthy habit or behavior is satisfying and motivating to continue doing it. For example, teams participating in a fitness challenge can be offered virtual cash rewards for the winning team along with bragging rights and chances for enhancing friendship among employees. After workout at office, employees feel good, happy, establish friendship and find it fun and interesting to work. In order to achieve excellent health improvement at the workplace, employers should fully understand about the evidences that point to what work/don’t work, weave together health promotion programs and adopt organizational changes that promote a healthy company culture. Mutual Benefit Stress affects physical health, mental health and productivity of employees. Apart from pay, workers look for interesting work, good perks and benefits such as subsidized meals, variable pays, medical benefits and excellent health. It is the duty of the company to ensure that workers enjoy working for the company and are satisfied with their job. Workplace wellness is increasingly practiced in many high-level organizations and is a business strategy that benefits both, the employer and the employee. Organizations completely vouch for these wellness programs that have prevented many employees from succumbing into depression due to counselling and yoga sessions that help to maintain peace of mind. Every dawn highlights some new benefit of exercising but gives the lazy person no hope of finding at least one justifiable reason for staying away from physical activity. We understand the multifaceted quality of exercising which helps a person attain various benefits-stay on a healthy weight, lose weight successfully, keep oneself rid of ailments, stay active, lower blood pressure, avoid depression, reduce chances of diabetes, stroke and heart disease and look better. Strong evidences show that staying physically active procrastinates or slows the decline in brain function that occurs as a person grows old. The Standard Protocol Any registered dietitian nutritionist or health professional would recommend any individual to perform at least 150 minutes of moderate- or vigorous-intensity activity every week to stay heart-healthy and maintain overall health. This means, every person should engage in at least 30 minutes of physical activity 5 times a week. The big question now is whether this is the same amount that’s needed to keep the brain healthy and sharp too as a person grows old. Getting the perfect answer to this is highly critical as one new case of dementia is detected every four seconds worldwide and by 2050, more than 115 million people are expected to suffer from dementia. Cognition & Memory Decline that Grow with Age It is common for our parents and grandparents to forget things, even important ones sometimes. They do their everyday chores, jobs and other day-to-day affairs without fail but miss out on important ones such as last date for electricity bill payment, gas refills, interest certificates and other similar ones. Neither can we blame our loving family nor can we encourage such behavior. During such times, age takes blame for all such cognitive decline and forgetful nature. Exercise & Brain Exercise nourishes brain cells and improves functionality either by increasing the release of chemicals in the brain that can stimulate/decrease health of brain cells, growth of new blood vessels in the brain and the quantity of brain cells all of which pose a direct impact on the cognitive functionality or by improving sleep quality and mood, reducing stress and anxiety which are all indirect ways of affecting cognition. There are even studies indicating that exercise increases the brain area responsible for cognition and memory. All these make us even more sure about exercising and the biggest question now is ‘how much?’ A group of researchers analyzed nearly 100 existing studies which related exercise to more than 122 different tests of brain function. Analyzing different data available on more than 11,000 elderly people, these researchers could conclude that people who exercised for about 52 hours over a period of about six months displayed accelerated improvement in various tests performed based on thinking and memory. Among the lot, most of them exercised for one hour thrice a week and this showed positive effects on both, people with no cognitive decline and those with mild cognitive impairment or dementia. Exercising surely improves problem-solving capability and information processing knack but does not show as much progress in memory enhancement as in the domains mentioned above. The study mostly included aerobic exercises, weight training and mind-body activities like tai chi that gel well with the elderly population. Exercise Suggestions Walking is the most-common answer given by health professionals across the world for the elderly population. If walking seems boring and monotonous, try swimming a few laps, playing a game of tennis, climbing stairs or joining a group dance glass. Even intense household chores such as mopping the floor, raking leaves or gardening (this is an intense workout when done properly) put you onto a sweat mode! Each household activity helps you burn different amounts of calorie and the exact numbers are available at www.firsteatright.com. If you feel that you are not self-motivated, it is best to join a group class along with friends who hold you accountable for your goals. It is even more better to hire a personal trainer who makes sure that you do the day’s activity without fail. Paying money to your trainer will be your first motivation to get you started on the right track. Exercise is the best thing that can happen to our brain. We must workout more, pursue engaging physical activities and challenge ourselves every day to reap cognitive benefits. In fact, we have nothing more that can be done to overpower dementia or cognitive decline. A mosquito, fly, ant or a flying cockroach touching our skin is disgusting and displeasing. How about an army of insects crawling across or underneath your skin? It’s totally repulsive and we try to immediately get rid of it. Pity that some people can never get rid of insects crawling all over their body as its only their hallucination and there is no physical cause. They are not dreaming nor is it a sci-fiction movie but experiencing formication.
Paresthesia Formication is the feeling of insects crawling across or under the skin. The name is derived from the Latin word ‘formica’ which means ant. This is a specific type of a group of sensations called paresthesia. Paresthesia is a pricking or burning sensation that occurs in any part of the body, more common in your hands, feet, arms or legs, in the form of skin crawling, itching, tingling feeling or numbness. Quite often we experience paresthesia in our daily life but don’t realize it. For instance, sitting cross-legged for a long time or sleeping with your arms under your head triggers a ‘pin and needle’ feeling. This is due to sustained pressure on a nerve which vanishes once the pressure reduces. Causes There are several reasons attributed to formication and the important ones include:
Symptoms The core symptom is a crawling bug sensation on or underneath your skin which can lead to itching and scratching in the skin area although there is no underlying bug or insect that justifies this action. Such continuous scratching can lead to skin damage and open cuts that can in turn lead to skin ulcers or open wounds. Other common symptoms include aches all around your body, exhaustion, feeling depressed, angry or anxious, hand tremors or inability to focus. Hand tremors, dealt in detail at www.firsteatright.com can also be an indication of Parkinson’s disease. Diagnosis Be truthful to your physician and answer all question with an open mind. Some common questions include enquiring about the time of day when the crawling sensation occurs, reactions that happened when the sensations started initially, medications currently taken, use of recreational drugs, alcohol practice or presence of any other symptoms along with formication. All these help the physician rule out any other doubtful condition such as scabies (infection of tiny mites that dig into the skin and cause constant and painful itching) or similar others. Treatment Treatment always depends on the root cause of the disease. It is appreciable to place ice packs on the itching area as a first aid to provide soothing effect instantly. A topical cream can decrease itching in some while moisturizers can help to keep the skin healthy. When Parkinson’s disease, shingles or fibromyalgia is the cause of formication, the physician prescribes the related medications. When medication is the cause, the doctor suggests antihistamines to reduce itching. When formication is the result of alcohol/drug withdrawal process, the sensation diminishes as the person recovers from the withdrawal effects. To enable any of these treatments the first step is to be truthful and disclose the problem to your doctor in a proper way. Every day you go to the supermarket, you find that the produce is all bright and colorful-the red bell peppers, the lush green broccoli and blood red strawberries-and you wonder how the produce industry manages to keep fruits and veggies coming from different parts of the world fresh till they are placed for sale at the grocer’s shop. What you don’t know is the umpteen torture and forgery these produces are subjected to before reaching your house. They are completely drenched in pesticides, brightened using coloring agents and ripened artificially. The term ‘organic’ was popularized when the world was captured by these unhealthy ideas and purchasing organic products has become the norm among some people. When the Entire World Ate Organic Food Our ancestors’ agricultural methods naturally produced organic products and there was minimal need of health care and supplements during their period. But now, we fashionably establish to others that we eat only hand-picked vegetables and organic dal, yet we face numerous health problems. In the right kind of environment, everyone would be eating everything that is organic. The more organic foods you eat, less the chances of being attacked by pesticides. We might not be bugs attacking the crops, but contrarily we end up eating produce that is all dressed up with the stuff. While there are researches existing that link pesticide ingestion to ADHD, infertility issues and lower sperm count, there needs to be further probing in these fields to establish strong connectivity. Going organic is not completely going to safeguard us as one study has found that organically produced fruits and vegetables did not differ in nutritional composition, but they did have a 30% lower risk of pesticide contamination. Let’s accept that going organic is expensive and all of us cannot bear the cost of going 100% organic. It is better that we pick and choose the most important organic products that ‘must’ be purchased. The best way to choose them is to look for produce that have maximum pesticide residue.
Have our hands become a battleground for earthquakes to call them tremors? We feel our eyes fluttering rapidly sometimes while talking, reading something or even while sitting down simply without any work. These are signs of nervous weakness. Likewise, we might notice our hands shake or tremble every now and then without any reason and we call these as shaky hands or hand tremor.
Tremor is the term used to indicate uncontrollable shaking or trembling in any part of your body most commonly felt in the hands but also occurring in the arms, head, vocal cords, torso and legs. They might occur without any reason or as an indication of an underlying health problem. In daily life, it is normal for any of us to feel slight hand shake sometimes. Just try to hold your hands or arms in front of you and you are likely to notice that they don’t remain still completely. But sometimes, these tremors become predominantly visible due to various reasons such as age, tiredness, stress, anxiety, increased caffeine intake or if you feel too cold or hot. Apart from this, few medications and conditions can also cause tremors. While there are more than 15 types of tremors, most of them fall into two main categories-Resting tremors that happen when muscles are relaxed, for instance when the hands are resting on the lap and Action tremors that occur when muscles contract due to voluntary movement. What Causes Shaky Hands? A hot cup of coffee is difficult to hold in general and it becomes almost impossible for someone with shaky hands to hold the coffee mug without spilling it out. So, what is this shaky hand and is it connected with Parkinson’s disease in any way as assumed by many individuals? Shaky hands might not be a life-threatening disorder, but it does affect the quality of life. What is the use of simply breathing just because we are born? Without satisfaction in life there would always be a void that cannot be filled. It’s up to us to take necessary steps to fill this void as much as possible. Shaky hands are also known as hand tremors and might be indications of some underlying neurological and degenerative condition. While most people associate it with Parkinson’s, the most common cause of shaking hands is essential tremor. Essential Tremors: This is a very common movement disorder whose cause is unknown till now. It appears on both sides of the body such as both hands, both arms and likewise. It is profoundly present in the dominant hand affecting essential functions such as writing, drinking from a cup, using computer or drawing. Essential tremors are subtle and remain likewise in some people. The frequency of these tremors decrease as a person grows old but becomes more and more severe. Even adolescents can fall a trap to these, but it is mostly middle-aged people (between ages 40 and 50) who are mostly affected. Just opposite to this is Parkinson’s tremors that is present at rest and improves gradually. The patient’s handwriting might become smaller, muscle stiffness and walking problems might also be present in people with Parkinson’s tremors. Neurological conditions such as multiple sclerosis, stroke, brain injury and Parkinson’s disease can cause shaky hands while essential tremors are the most common movement disorder along with dystonic tremors. Regular exercise can reduce the intensity of Parkinson’s disease greatly and there are even research studies supporting this. Get details about the study and its effect from the website www.firsteatright.com. Psychiatric conditions, inherited degenerative disorders, alcohol abuse, mercury poisoning and hyperthyroidism are some of the health conditions that can cause shaky hands. Even using drugs such as asthma medicines, amphetamines, caffeine, corticosteroids and medicines used for treating psychiatric and neurological disorders can promote shaky hands. Children are fragrant little buds that take their time before blossoming into adults who are ready to tackle the challenging outside world. Parents, grandparents, care takers, relatives, friends and even strangers shower their love and affection on newborns, infants and small kids as children are the purest form of individuals and a gift of nature! Any of us feel happy seeing the innocent face of a happy kid and become kids ourselves when we play with them. We teach our kids to stay safe, not to talk to strangers, to be far away from the hot stove or how to hold papa or mama’s hand while crossing the road. But most often we forget or rather ignore to teach our child the most important aspect in today’s world-body safety. India is one of the countries that home the largest number of sexually abused children in the world, but statistics never reflect actual scenarios due to public reluctance and shame. A child is sexually abused every 15 minutes and none can forget the case of the 10-year-old girl who gave birth to a baby last year in Chandigarh. A baby from a bigger baby-what an irony! This girl was raped and impregnated by her uncle-a very close relative of hers! As in this case, the perpetrator is mostly someone well-known to the child-parent, family, friend, driver, watchman, school guard or someone he/she trusts. When someone so near and dear abuses the child sexually, the victim is often confused and doesn’t understand that what is happening to him/her is abuse and rarely talks about it due to fear or hesitation. We, as a society must take better care and protect our children. Parents too can teach children certain important things that can keep them safe: Children need to be aware of all body parts: Parents feel hysteric when they think of introducing their child to words like ‘penis’ and ‘vagina’ and feel even more awkward when their preschooler uses it to another child in the playground or brings it up during some occasion such as a dinner outside with friends. Understood-these words are not used in regular everyday conversation and there is no necessity to use them too! But, by teaching our kids the actual name of all their body parts we do two important things: we create awareness about the words they should use to describe when something uneventful happens and we let children know that they are allowed to talk about every part of their body, including their genitals. Instill the message in your child that his/her genitals are ‘private’ and no one has the right to ever touch them in a way that makes them feel uncomfortable: Put in another way, it is nothing but exposing your child to the concept of ‘good touch’ and ‘bad touch.’ A touch that is inappropriate, unwelcome or one that makes the child feel uneasy is a bad touch and the child must be taught to immediately report it to the parents. This is extremely important and the first step to teach your child about safeguarding himself/herself from sneaky people and their deceitful touches. That’s because, the perpetrator mostly begins to start his/her cheap stuff with an extra kiss, a prolonged hug or brushing the child’s arms or legs with more-than-casual gestures. This does not mean that any touch by a grownup is bad. Mostly its fine, but children must be helped to listen to their instincts and report anything that they feel inappropriate. Parents too should never ignore a child’s complain and must listen with complete attention when their child talks about a touch that made them uncomfortable. Teach children that it is not ok when an adult asks them to maintain something as a secret: Its ok when mummy wants to surprise daddy on his birthday and asks you to maintain the plan as a secret. In general, it’s not good to keep secrets and when it comes to touches, it starts in a small, innocent way and bursts into a complicated issue later. Make them understand that it is ok to talk about sex: Teaching your child about each body part is the start and as they grow up, talk about body changes, body image, sexuality and healthy relationships. Use sexual messages and images in the newspaper or media as conversation starters and don’t quickly change the channel or flip the paper as a gesture of ignoring them. Any case of sexual abuse highlighted can be quoted as an example for revisiting the concepts of good and bad touch. Children should never feel shameful or hesitate to talk about sex and it must be established that you are more than willing to give your idea about such cases and topics. Teach your child that no one should take a picture of their private parts: The outside world is sick with people who love to take and trade pictures of nude children online which puts your child at risk. Warn your child against clicking such pictures. Help them with simple tips to get out of uncomfortable situations: Children are scared or hesitant to say ‘no’ to requests from older peers or adults. Saying ‘no’ is an art that every individual has to master in order to survive. Learn how to say ‘no’ in a polite yet strong way with the help of tips given at the website www.firsteatright.com. Tell them it is ok to say no to uncomfortable situations and teach them to use certain sentences to get out of the situation. When someone wants to touch your child’s private part, maybe your child can let them know that he/she needs to go to the potty or you can have a code word that the child can use when he/she feel unsafe in the presence of relatives, friends or neighbors. Lastly, tell your child that all these rules are applicable even to people they know and feel closer: Repeatedly let your child know that it is only ok for mommy and daddy to touch your child’s private parts either to clean them or apply cream and it’s not allowed by anybody else-teachers, coaches, peers, aunts, uncles or friends-to touch them even if your child likes their company. Generally, specifically with our Indian culture, parents find it awkward and difficult to talk about sex considering it like any other topic of discussion. Repeated cases of sexual abuse, child rape and insecure activities force parents to bring out discussion about these topics to the living room. Allowing and encouraging such conversations help our children take the better road towards healthier relationships and keep themselves safe. These discussions might not completely prevent sexual abuse, but knowledge is power and when your child is informed, it proves to be a compelling deterrent with kids who are innocent and ignorant in this area. Also, discussing it once and closing the chapter altogether is not going to work. Reiterate whenever you find it appropriate to do so-bath time or when your child runs around the house naked-to keep your kid safely out of the clutches of the demons out there! |
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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.