Experts say trans fats are not good for heart health. Trans fats are found in deep fried food items and oily food items. This is because trans fat clogs your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). By cutting them from your diet, you improve the blood flow throughout your body.
Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease. Bacteria in the mouth involved in the development of gum disease can move into the bloodstream. These bacteria can cause inflammation of the bold vessels, which may increase your risk of heart disease and stroke.
Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. It is suggestive to make sleep a priority. Experts recommend a good 7 to 8 hours of sleep.
Research has shown that staying seated for long periods of time is bad for your heart health no matter how much exercise you do. Experts say it’s important to move throughout the day. Some easy steps are – Park farther away from the office, take a few shorter walks throughout the day and/or use a standing work station.
Studies show that the risk of developing heart disease is about 25 to 30 percent higher for people who are exposed to secondhand smoke at home or work. According to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature heart disease deaths. Try to maintain a distance from passive smokers.
Easy tips for Living Healthy
Minimize the intake of white bread; as it is high in calories and carbs, but low in fiber, protein and nutrients. The simple starches in bread are digested so quickly that they spike your glucose levels just like sugar — and leave you hungry soon afterward. So these foods should be avoided to prevent weight gain and other health concerns like diabetes.
Limit white rice as they are less in fiber and protein but simply are loaded with empty calories. White rice is quickly digested and absorbed, making your blood sugar rise faster. White rice should be avoided if you are diagnosed with prediabetes or if your family has a history of diabetes. If rice is your staple diet try replacing it with brown rice as they are healthier and has more nutrition benefits.
Skinless white potatoes have a very high glycemic index — meaning they raise your blood sugar quickly. So, however you like your potatoes, try to incorporate their skin. The skin’s fiber will slow your digestion and keep you full longer. (You’ll benefit from potatoes’ potassium, phosphorus, and vitamins B and C, too). Try making mashed potatoes with the skin on.
Avoid processed cereals like maida as they are starchier. The more processed a grain is the more unhealthy and calorie leaden it is. Try to consume cereals which have a bigger grain size. Just for an instance atta is more nutritious and healthier than maida. Gram flour is healthier than besan.
Pasta and chips are high in starch which is digested quickly and are low in essential nutrients. You can try for a whole wheat pasta or bean pastas. Their fiber will leave you feeling full for longer. If you want to enjoy crackers, choose whole-grain varieties. Look for brands with minimal added sugar and ingredients.
Good habits for Mental health
Taking care of yourself physically can improve your mental health. Be sure to eat nutritious meals, avoid cigarettes, drink plenty of water, exercise and get enough sleep.
Deal with stress-Stress is a part of life. Practice good coping skills and try to manage stress. Experts suggest including yoga, meditation and exercise in daily routine. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.
Exercising everyday-Physical activity can have a positive impact on our mood. Even as little as a brisk 10-minute walk can increase our positive mood. Exercise releases certain hormones which are stress busters and relaxes our body and mind to a great extent.
Bask in Sun-Research has proved that sunlight helps promote the production of vitamin D which increases your level of serotonin (which helps regulate your mood) in the brain. Plus, time in nature is a proven stress reducer. It is advisable to daily sit in a good sunlight for atleast 10-15 mins for a good mental health.
Avoid alcohol and other drugs-Experts recommend alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol and other drugs to “self-medicate” but in reality, alcohol and other drugs only aggravate problems. They are addictive and can only complicate stress levels.
Fruits with exceptional Health benefits
Berries, especially raspberries and strawberries, contain ellagic acid, another phytochemical that may help protect against cancer-causing agents in the diet and the environment. Red berries are easily available in market and can be included in the daily fruit intake during when they are seasonally in.
Nuts are one of the most balanced foods on the planet. They offer a good dose of “healthy” fats along with a smaller amount of protein and carbohydrate. Each type of nut offers a unique profile of minerals and phytochemicals.
Grapes, especially dark-colored ones, are loaded with phytochemicals, antioxidants that may help protect against cancer and heart disease. Two of those phytochemicals, anthocyanin and proanthocyanidin, may be especially good for your immune system.
Pineapple is a nutrition superstar. One cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin C and 76% of the RDI for manganese. Pineapple also contains bromelain, a mixture of enzymes known for its anti-inflammatory properties and ability to digest protein.
Dark chocolate- Dark chocolates are rich in flavanols and polyphenols. A popular study conducted by Harvard experts and published in the online Journal Heart suggests that is actually good for your heart especially, the one with 70% cocoa.
Does Your Daily Diet Contain These 5 Essential Micronutrients?
1. Folate
Folate is one of the eight types of B vitamins, and it helps with the formation of red blood cells. It is water-soluble, and also called vitamin B9. The best way to get your B9 is through fruits and vegetables. Legumes like lentils and beans, spinach and asparagus are all great, folate-rich options.
2. Iron
Iron is used to create hemoglobin, which is the substance in red blood cells that carries and delivers oxygen around the body. There are two types of iron: heme, which comes from an animal source, and non-heme, which is obtained through a plant. Non-heme sources are beans, chickpeas, lentils, tofu, broccoli and spinach.
3. Magnesium
Did you know that consuming sodas, sugar and caffeine actually causes your body to lose magnesium? Good sources of magnesium are dark leafy vegetables like spinach. Nuts and seeds, such as almonds, cashews, sesame and pumpkin seeds; and whole, unrefined grains like brown rice are storehouse of magnesium.
4. Vitamin A
Essential for maintaining vision, vitamin A describes a group of fat-soluble retinoids, like retinol. Retinol is created from carotenoids, such as beta-carotene, which is often associated with foods of an orange hue such as carrots. Other sources come from animals, and can be found in foods like liver, grass-fed dairy products and egg yolks.
5. Vitamin D
The deficiency of this vitamin is linked to rising levels of depression and autoimmune disorders, laying the foundation for many chronic illnesses. Natural sources are fatty fish and fish oils, canned tuna, egg yolks, mushrooms, and tofu.
Maintaining Gut Health
Eat more vegetables-Vegetables provide our body with the nutrients it needs on a day-to-day basis and help to maintain general health. They also provide fiber to keep the gut healthy and help our body’s systems run more effectively.
Focus on fiber-Aim to increase overall fiber content, especially if your intake of fruit, vegetables and legumes is low. Fiber can provide a huge variety of compounds and nutrients that will help improve gut health. Fiber is in whole grains, fruit, veggies, nuts and legumes are especially healthy to improve gut health
Eat plenty of prebiotic-rich foods-Consume prebiotic rich foods. When prebiotic foods are digested they provide food for the healthy bacteria which are found in our gut, so include things like bananas, onion, garlic, veggies (brussels sprouts and broccoli), whole grains and other fruits.
Eat more probiotic-rich foods-Different types of probiotics can have different impacts on gut health. Try to get probiotics from your food. Include foods which naturally contain probiotics, such as yoghurt and fermented foods. Before taking a probiotic supplement, speak to your doctor to find the right supplement for you.
Drink and eat wisely-As alcohol can negatively affect gut health, hence it is advisable to reduce your overall intake of alcohol and consume loads of water. Refrain from junk foods like soft drink, lollies, biscuits, chips and pizza as they have negative impact on our gut health.
Preparing for Doctor’s Visit
Purpose of Consult a doctor or doctor visit are following :-
To identify and diagnose about the signs and symptoms of your complaints
To get a medical treatment of the diagnosis
To regular follow up
Papers to Carry
Medical History Card
Make sure you always bring along a record of your key information, including medical conditions, dates of past surgeries, current medications, doctors’ names and contact information, next of kin and contact information, health insurance and any drug allergies.
Changes to Your Medical Record
If you’ve received any new test results since your last visit, bring them with you, even if you believe your doctor has already seen a report. Having this information on hand at your appointment ensures that you’ll remember to discuss it with your physician. This is particularly important if you are seeing a new doctor or specialist.
Your Prescription Drugs
Before you leave home, gather all your medications and put them in a zip-lock bag. Tell your doctor if you’ve stopped taking any prescribed drugs or haven’t followed dosage instructions. Be honest: If you mislead doctors about prescription compliance, they may assume your medications are not working and prescribe even more.
Journal of Your Symptoms
If your visit is related to a new concern, you should be keeping a journal that documents your discomfort and how it has affected your daily life in the days or weeks since it began. If your appointment is focused on a chronic condition, your doctor may have asked you to keep track of your response to new at-home treatments; to record objective measures, like your blood sugar; or to note subjective perceptions, like the intensity of a recurring headache. Whatever the information, bringing the journal to your appointment can help your doctor better understand what has been going on.
List of Questions
List of Questions You should expect your physicians to be responsive to your concerns, but you need to do your part as well. Always come to an appointment with a list of questions prepared in advance. Brainstorm your questions well before your visit, then note down a concise list, arranged in order from most to least urgent. And don’t leave your doctor’s office without asking them.
Notebook and Pen
This may seem obvious, but it’s important to take notes throughout an office visit. If your doctor mentions an unfamiliar term, get him to spell it out. Don’t hesitate to push for clarifications. At the end of every visit, request a verbal summary and write it down. Before you leave the exam room, review what you’ve written about your treatment plan; if there’s anything you don’t fully understand, ask again.
Friend or Family Member
Having someone with you can provide crucial moral support. But it’s also a valuable means of ensuring that your doctor addresses your most important questions. A friend or relative may not be able to sit in during the physical exam, but he or she should be welcome when you and your doctor discuss diagnosis, testing or treatment. That’s when a companion can remind you of your primary questions and concerns.
Your Smartphone
There is always some downtime during an office visit. It’s also useful to have your phone on hand if it carries your calendar so you can schedule follow-up visits and screenings.
Snacks
Snacks so you can maintain your energy and mood.
Filing tips/ maintaining medical records
The first step in organizing your personal medical record is to collect hard (physical) copies of as much information about your treatments and diagnoses as you can from all your caregivers, including physicians, nurse practitioners, physiotherapists, psychologists, etc. Keep in mind that federal law requires all doctors and medical facilities to allow you access to your medical records.
Remember to be polite and patient when asking to access your medical files. Tell them it’s to establish your own personal records. Some doctors and medical facilities might be hesitant to allow you access due to fear of malpractice litigation.
Your caregiver may need some time to organize your medical information because it may not all be in a single file. Schedule an appointment to come back if that’s the case.
Keep in mind that a personal medical record combines all the medical information collected by each caregiver/medical facility that you’ve been to into a single file that’s easily accessed.
While law gives you the right to access most of your Patient Health Information (medical records, imaging, test results, billing records, etc.), some types of information are exempted. For example, you do not have a right to access psychotherapy notes (i.e., notes taken by a mental health professional during a counseling session) or documents compiled for use in a civil or criminal proceeding like medico legal cases.
Copy all the documents in your medical files. Once you’ve notified the caregiver of your intentions and they’ve organized your medical information, it’s time to make copies of it all. Your personal medical record should include copies of all test/lab results, diagnoses, treatment reports, radiology reports, progress notes insurance statements and referrals from each caregiver/medical facility you’ve visited. Don’t expect the actual caregiver to copy your file for you. Likely their support staff will be the ones to do the actual copying.
Although you own your medical information, you don’t own the actual paper, files and x-rays that your info is on, so don’t expect to walk out with the originals. You’re only entitled to copies from the originals.
Your caregiver/medical facility has the legal right to charge you a copying fee, so ask how much it might cost. They may charge per page or a flat fee for the copying service and it may vary according to the hospitals.
You’ll likely need to sign a release form at every facility that you request records from.
To read more on Patient Care, click on the link below.
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