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.
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.
Dizziness
Dizziness isn’t a disease, but rather a symptom of various disorders.
Dizziness is the feeling of being lightheaded, woozy, or unbalanced. It affects the sensory organs, specifically the eyes and ears, so it can sometimes cause fainting.
Causes of Dizziness
Common causes of dizziness include a migraine, medications, alcohol and problem in the inner ear.
Some other possible causes of dizziness include:
Sudden drop in blood pressure
Heart muscle disease
Decrease in blood volume
Anxiety disorders
Low iron
Low blood sugar
Ear infection
Dehydration
Heat stroke
Excessive exercise
Motion sickness
How to identify Dizziness
People experiencing dizziness may feel various sensations, including:
light-headedness or feeling faint
a false sense of spinning
unsteadiness
loss of balance
feeling of floating or swimming
Sometimes, dizziness is accompanied by nausea, vomiting, or fainting. Seek emergency medical help if you have these symptoms for extended periods.
What to do when you feel Dizziness.
Follow these tips if you have recurrent bouts of dizziness:
Sit or lie down immediately when you feel dizzy and rest until the dizziness goes away.
Use a cane or walker for stability, if necessary.
Always use handrails when walking up or down the stairs.
Do activities that improve balance, such as yoga and Tai Chi.
Avoid moving or switching positions suddenly.
Avoid driving a car or operating heavy machinery if you frequently experience dizziness without warning.
Avoid caffeine, alcohol, and tobacco. Using these substances may trigger dizziness or make it worse.
Drink at least eight glass of water a day, get seven hours or more of sleep, and avoid stressful situations.
Eat a healthful diet that consists of vegetables, fruits, and lean proteins to help prevent dizziness.
To read more on Patient Care, click on the link below.
Childhood obesity is becoming common these days. Eating unhealthy and less nutritious food is a major contributing factor. India has the second largest number of obese children in the world and it is estimated that by 2025 this number is estimated to grow by 70 million. On one hand many children in our country are deprived of right amounts of foods, on the other hand some children are facing obesity as a major concern.
According to Mona – “Childhood obesity results primarily due to limited or no outdoor activity, high calorie intake and irregular eating habits of children.”
In Indian society a chubby child is regarded as healthy. Whereas a chubby child does not mean that the child is healthy.
Childhood Obesity Complications
Childhood obesity can lead to serious complications such as:
Heart disease
Diabetes
Autoimmune disorders
Cancer
Arthritis
High blood pressure
Mona says- “Childhood obesity is not a result of genetics, whereas it is actually a result of parent’s behavior, if parents are eating unhealthy the child will mimic the same and ultimately becomes obese as his/her parent.”
Right Food for Obese Children
Pay attention to breakfast-A poor breakfast affects child’s concentration and results in poor performance especially in schools. Feed the child early with well balanced foods which includes proteins, complex carbohydrates.
Mona does not recommend low fat food in children as the process of making a low fat food involves extracting the fat content and replacing it with refined carbohydrates to make it palatable. Refined carbohydrates are bad for the health and causes obesity.
Moderation is the key-Whenever you take your child food. Moderation is the key make the child eat in small portions and feed his with a small snack, preferably with nuts, so that the child eats in small amounts.
Macro balanced diet- Child’s diet must contain a rich supply of carbohydrates, fats and proteins, which makes a healthy macro balanced diet.
Mona says- “Combine the foods to make it more nutritious and healthy. Example-If you are giving aloo parantha to child club it with yogurt and butter to make it more nutritious. Instead, try giving a vegetable parantha like gobhi or mooli parantha.”
Sit with your child and ask for his preferences – It helps the child to be involved. Suggest him with healthy options. Educate him about the right food.
Food During Exams
As parents we feed the child with whatever food he/she asks for especially during the exam time. Mona says -It is important to replace high carbohydrate food with foods rich in phytonutrients, omega- 3 fatty foods, extra virgin olive oil, and antioxidants.
These foods supplement optimum nutrition and improve the performance of the child. Foods high in carbohydrates kill gut micro biome.
Value of Rainbow Food
Mona suggests eating rainbow foods at an early age to all children. This includes eating different colored fresh fruits and vegetables. This supplies children with essential phytonutrients, vitamins and minerals. Eating unprocessed foods, fatty fish (a rich source of omega-3), and cereals aids healthy nutrition in children
Power Food-Simple and Easy Early Breakfast Recipe
Berry smoothie- Make simple smoothie which contains flax seeds, berries, yogurt and little bit of honey. This is an ideal food for kids, as it contains good combination of macros.
Foods to Completely Avoid
Below is the list of some foods which are to be completely avoided
Cold drinks
Packed foods
Processed foods
Foods to be Given to Children in Moderation
Cookies
Cakes
Pastries
Food Essential for Growth and Development
Mona says- “Calcium is one mineral essential during early development years. Maximum calcium requirement is there during 9-18 years of age. 1000 mg/day is the essential requirement of the child during this phase.”
Now that you know you are pregnant, you are embarking on one of the happiest phase in a couple’s life. And yet it is also a physiological burden on the mother’s body as the body goes through innumerable changes which manifest in poor skin and falling hair apart from a different shape of the body.
While taking care of the new life is imperative, taking care of yourself and looking good is equally important for a positive attitude and high self esteem.
Keep it simple: Comfortable clothes with clean cuts and smaller patterns look good during this time. Use solid colours and avoid over accessorizing. Invest in a good pair of maternity jeans.
Watch your posture: An incorrect and slouchy posture not just looks bad but also causes back strain. Walk straight consciously.
Invest in good comfortable shoes: There may be a slight increase in the shoe size too.
Exercise regularly: Keep your body healthy and prepare for childbirth but do consult your doctor regarding the best suitable exercises for you
Eat well: Eat a balanced diet and include a lot of fresh fruits, vegetables, grains, beans and dairy. Avoid processed and packed food
Make water your best friend: It keeps your skin looking fresh and radiant and flushes toxins from your body
Stay happy and calm: Enjoy your hobbies, read books, listen to music and meditate as per your interest
Hair
If you are lucky, thick shiny hair could be a bonus of pregnancy, but sometimes greasy hair becomes oilier while dry hair gets even more brittle. There may be hair fall too while facial and body hair tends to darken.
If the hair is dry and brittle, use a mild shampoo and a good conditioner and stop yourself from rigorous brushing.
Wash oily hair often to keep it shiny
Avoid chemical treatments as far as possible
Transform your hairstyle as per your changing body by trying new hairstyles and fashionable accessories.
Skin Texture
Normally skin texture improves during pregnancy, however sometimes the skin becomes dry or greasy or even spotty.
Clean the skin thoroughly. Moisture it if it is too dry and add a few drops of oil in the bath. Use as little soap as possible.
Use subtle shades to give a natural glow and use a concealer to avoid dark circles. When using make up, please make sure the product is mercury and lead free.
Skin Color
Skin pigmentation is a common occurrence during pregnancy while moles and birthmarks darken and grow in size. A brown line appears on the stomach and a brownish patch could develop across the face and neck.
Avoid strong sunlight as that tends to make the pigmentation worse
Always use a sunscreen with a strong filter
Do not bleach your face
Don’t stress or worry because most of these will disappear after pregnancy
Sleep and rest as much as possible
Nails
The nails may split and break more easily so wear gloves while doing household chores. A diet rich in vitamin E makes the nails strong so focus on a nutritious diet.
Stay happy, relaxed and calm and enjoy this beautiful period in your life.
To read more on Pregnancy, click on the link below,
Compliance and Checklist for Diabetes by Famhealth
Despite significant modern advances in diagnosis and treatment of diabetes, compliance still remains the most crucial aspect of blood glucose level control. Scientific research in National Institute Health USA, suggests “Poor glycaemic control may be reflected by both the failure of diabetes self-management by patients as well as inadequate intervention strategies by clinicians”. Hence identifying the barriers in compliance and treatment adherence is an equally important aspect for successful diabetes management.
Barriers in compliances may be due to various reasons but as per research the majority of non-compliances in diabetes management could be due to In-adequate information, Cultural differences, Religious beliefs, Family dynamics, Emotional imbalances, and sometimes poor communication skills.
According to the American Diabetes Association, The major compliance regimen for people living with Diabetes includes:
On time Medications:
Medications on time, helps you to maintain a “good control” of blood glucose levels in your body. People living with diabetes are often prescribed multiple medications for diabetes and other co morbid conditions. To ease your medicinal intake you are advised to check with your doctor on the sequence of medicines to be consumed as per priority for e.g. which medications to consume before/after meals. To manage and ensure medicinal compliance you are encouraged to take the help of friends/family/colleagues who can effectively remind you to take your medications on time every time!
Food & Nutrition:
According to Dr. Mona registered dietician from USA says, “Good food is good medicine and bad food is bad medicine”. You are advised to have frequent diabetes friendly meals, to reap the maximum benefits of successful diabetes management. To know more refer to our Food section.
Exercise regimen:
Regimen: Having a daily exercise regime not only helps you to stay fit and healthy, but has also helped so many people in reversing their conditions remarkably! At Famhealth exercising can never get boring! Get to know the new forms and join our community to experience fun “do it with us” exercising modules.
Monitoring blood glucose levels:
Checking your blood glucose levels timely as recommended by your doctor helps to administer the effect of food, medicines and physical activity in your body. It is almost a reflection of how well you are managing your condition. You are encouraged to take help of your partner/family member/caregivers to learn the right ways of monitoring blood glucose levels to ensure diabetes compliance.
Family/friends/caregivers play a vital role in helping a person living with diabetes to overcome all the barriers and come on top their conditions
Check blood sugar levels as often as recommended by your doctor. By checking your blood glucose level, you can know how food, physical activity and medicine affect your blood glucose.
Inspect your feet daily for cuts, injuries, blisters, infection and changes in skin pigmentation.
Inspect your mouth, teeth and gums. People living with diabetes often are prone to periodontal gum diseases, doctors’ advice brushing twice daily and flossing once in a week.
Check for infection, cuts, blisters, or colour changes all over the body including your underarms, groin area, area between toes, etc.
As you may be already aware, people with diabetes must avoid hot water baths as hot baths often lead to wrinkling and blisters in skin.
Keep your supplies close: Make an attractive kit bag and keep all the necessary medications and food items within your reach. Replenish the kit daily to keep your energy elevated, and blood glucose levels normal.
Last but not the least take your medications on time and at least exercise or walk for a minimum 45 minutes daily to regulate blood glucose levels.
Non adherence to the above treatment compliances often leads to frustration in families and also in doctors treating diabetes individuals
As you may already know Diabetes is referred to as a “lifestyle disease”. One of the reasons contributing to the condition is sedentary living. Regular exercise and undertaking physical activities of one’s choice can play an important role in Diabetes management.
Research indicates that people living with Diabetes, who undertake some form of regular physical activity or have an exercise routine not only have a better control over their blood sugar levels but are also better able to handle the stress
According to Prof. Sheri Colberg-Ochs, PhD at Old Dominion University, Virginia, USA, physical activity can aid in Insulin secretion and keeping the blood glucose level in control. Working out regularly also keeps a check on obesity and movement coordination, as according to research, people living with Diabetes are prone to dis-balancing and falling. Falling down may further lead to conditions such as fractures and restricted locomotion, which can add to unwanted stress and pain in people living with Diabetes.
The good news is that exercises do not necessarily have to be necessarily boring and monotonous. You can invite friends and family to try out new activities and routines with you.
Exercise Tips
Water Aerobics
Muscle toning exercises in water are one of the best ways to beat the heat in the summers. One can try it in the pool with the entire family. Check out the places where you can try water aerobics in Delhi/NCR in our website and have fun with your family.
Swimming
Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show it improves cholesterol levels, burns calories and lowers stress levels. To get the most benefit from swimming, we recommend that you swim at least three times a week for at least ten minutes and gradually increase the length of the workout. Make sure to have a snack and monitor blood sugars. Lastly, let the lifeguard know that you have diabetes before you get in the pool.
Tai Chi
It is a Chinese form of exercise, which uses slow & smooth body movements to relax the mind and body. In 2009, researchers at the University of Florida studied 62 Korean women assigned to one of two groups
a) Control group and an exercise group that began a regular practice of Tai Chi.
b) people who practised some other physical activity. Those who completed the tai chi sessions showed significant improvement in blood sugar control. They also reported increased vitality, energy and mental health.
Frog leaps/ Spot jogging
Are you bored and tired of going to the gym but miss the running/cardio and the treadmill? Try spot jogging with music on and then jump with a squat (frog leaps). It is believed to be extremely beneficial in toning and strengthing muscles. You are advised not to do it if you have arthritis, knee and foot problems.
Power Yoga
A traditional form of exercise mixed with latest strengthening postures, power yoga incorporates fluid movements that build flexibility, strength and balance. It is helpful for people with a variety of chronic conditions, including diabetes. It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness. According to the ADA, power yoga may improve the blood glucose levels due to improved muscle mass.
Zumba
A unique form of strengthening work out which elevates your heart rate and the best part about doing Zumba is it is done along with catchy beats. Zumba burns up to 500 calories but it is not advisable for people with arthritis, knee and foot problems.
Various other dancing forms
Dancing is not only great for your body. Various forms like Salsa, contemporary, hip-hop, freestyle are the unique way to de-stress also. The mental work to remember dance steps and sequences actually boosts brain power and improves memory. For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress. Chair dancing, which incorporates the use of a chair to support people with limited physical abilities, makes dancing an option for many people. In just 30 minutes, a 150-pound adult can burn up to 150 calories.
Bhangra
A leading endocrinologist Doctor Sanjay Kalra recommends Bhangra a popular dance form which has originated from Northern India but practised worldwide. A 45-minute Bhangra performance regime can burn out up to 600 calories, and also help you lower your blood sugar levels and check on obesity.
Fun Activities With Family
Water Workouts
Water workouts stretch and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show swimming and water exercises such as aqualates, aqua aerobics, aqua yoga improves cholesterol levels, burns calories and lowers stress levels.
Cycling
Cycling is a recommended sport for people living with diabetes, it can be conducted either at your own pace or at a set distance which challenges your aerobic endurance by helping you burn calories and keep your glucose levels under control. Research suggests that if you cycle for 45-60 mins a day, this will help you achieve your physical activity targets in keeping a check on your blood glucose levels. People with diabetes must check their glucose levels before beginning cycling and must not cycle in rocky and unstable terrain to avoid falls and wounds.
Adventure
To break the monotony of the fast-paced city life, and lifestyle people with diabetes may choose to opt for something adventurous like adventure theme parks, visit adventure places, or enjoy the thrill of flying a Cessna and paragliding. Trekking and camping can be also a very exciting way to burn calories as well as enjoy a family trip. This list is not exhaustive; you can recommend your way of breaking the monotony and add to our list. However, people living with diabetes are recommended to check few things while opting for adventurous holidays and recreations.
Laughing activity clubs
Scientific studies confirm stress and diabetes have a direct connection; stress often leads to erratic glucose levels. To keep the stress under control one of the easiest ways is joining a laughter club. Laughter helps keep diabetes under control and it is similar to “exercising”. Laughter improves the overall performance of the heart’s muscular function and helps ward off cardiovascular disease and lower blood glucose levels.
Running Clubs
Running can improve your health and help with losing weight in an extremely manageable way for people with diabetes, while providing immense satisfaction and reward in the process.
Running can be the ideal form of exercise for people with diabetes as it helps the body’s sensitivity to insulin. This can be especially useful for people with type 2 diabetes to help combat insulin resistance.
To read more on Diabetes, click on the link below.
Diabetes Recipe – Chicken with Cherry-Pepper Relish
Preparation :20 Minutes
Cooking :8 Minutes
Serves :4
Ingredients
Olive oil 1 tablespoon
4 small skinless, boneless chicken breast halves (1 to 1¼ pounds total)
1/3 cup bottled roasted red bell peppers, drained and finely chopped
1/3 cup frozen unsweetened pitted dark sweet cherries, finely chopped1-ounce semisoft cheddar cheese crumbled
1 tablespoon snipped fresh garlic chives
Directions
Coat an unheated large non-stick frying pan with cooking oil; heat over medium flame. Sprinkle chicken with ¼ teaspoon each salt and black pepper. Add chicken to the frying pan. Cook for 8 to 10 minutes or until chicken is no longer pink (165o), turning once.
Meanwhile, in a bowl stir together the roasted peppers, cherries and 1/8 teaspoon salt.
Transfer chicken to 4 serving plates. Top with a pepper-cherry mixture, cheddar and garlic chives.
Nutrition Facts
Makes 4 servings (Amount per Serving)
Calories (Kcal)
124
Protein (g)
18
Carbohydrates (g)
4
Total Sugars (g)
2
Dietary Fibre (g)
2
Total Fat (g)
2
Saturated Fat (g)
324
Note
Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.
