A heart attack is a medical emergency. Call 108 or your local emergency number if you think you or someone else is having a heart attack.
The average person waits 3 hours before seeking help for symptoms of a heart attack. Many heart attack patients die before they reach a hospital. The sooner the person gets to the emergency room, the better the chance of survival. Prompt medical treatment reduces the amount of heart damage.
A heart attack occurs when the blood flow that carries oxygen to the heart is blocked. The heart muscle becomes starved for oxygen and begins to die.
Symptoms of a heart attack can vary from person to person. They may be mild or severe.
Symptoms in adults may include:
Changes in mental status, especially in older adults.
Chest pain that feels like pressure, squeezing, or fullness. The pain is most often in the centre of the chest. It can last for more than a few minutes, or come and go.
Numbness, aching, or tingling in the arm (usually the left arm, but the right arm may be affected alone, or along with the left).
Shortness of breath.
Weakness or fatigue.
If you think someone is having a heart attack:
Have the person sit down, rest, and try to keep calm.
Loosen any tight clothing.
Ask if the person takes any chest pain medicine such as nitroglycerin for a known heart condition help them take it.
If the pain does not go away promptly with rest or within 3 minutes of taking nitroglycerin, call for emergency medical help.
If the person is unconscious and unresponsive, call 108 (or your local emergency number) and begin CPR.
Continue CPR till the person recover or you get a medical support
How to do CPR?
Check the response
Check the carotid pulse for less than 10 second.
If in case of feeble pulse or no pulse start CPR. Perform 30 compression and 2 breathing and continue the cycle
Do NOT leave the person alone except to call for help if necessary.
Do NOT allow the person to deny the symptoms and convince you not to call for emergency help.
Do NOT wait to see if the symptoms go away.
Do NOT give the person anything by mouth unless a heart medicine (such as nitroglycerin) has been prescribed.
Adults should take steps to control heart disease risk factors whenever possible.
If you smoke, quit. Smoking more than doubles the chance of developing heart disease.
Keep blood pressure, cholesterol, and diabetes in good control and follow your health care provider’s orders.
Lose weight if obese or overweight.
Get regular exercise to improve heart health.
Eat a heart-healthy diet.
Limit the amount of alcohol you drink. One drink a day is associated with reducing the rate of heart attacks.
To read more on First Aid, click on the link below.
Did you know – Vegetarian diets that include proteins from legumes, soy, low-fat dairy, nuts, seeds, whole grains and vegetables can easily meet your protein requirements.
Did you know – Whole grains are high in fiber content, low in fat, and rich in vitamin E, iron, selenium, zinc and B-complex vitamins. Eating and buying them is one of the healthiest choices you can make for yourself and your family.
Did you know – Fish is rich in Omega-fatty acids. Experts suggest that frequent consumption of fish helps protect against several chronic diseases like diabetes. Mackerel fish is both cheaper and healthier which is readily available in market for consumption.
Did you know – A balanced diet contains different types of foods (from all food groups) in such quantities and proportions that the need for all the nutrients such as carbohydrates, proteins, fats vitamins, minerals, water, and fiber are adequately met.
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.
Fighting Childhood Obesity with Food
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:
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
Foods to be Given to Children in Moderation
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.”
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.
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 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.
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.
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.
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.
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 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 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.
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 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.
SILVER YEARS – PHYSICAL/MENTAL/EMOTIONAL WELL BEING
Some Diseases Associated With Old Age
Old age is also known as senescence. Normally silver years or old age is defined as period of the life from 60-65 years. A regular exercise and eating a well balanced diet can help to fight against many infections and diseases associated with the old age.
Silver Years- Physical/Mental/Emotional Well Being
According to the Centers for Disease Control and Prevention (CDC), if proper health care measures are taken after 65 years of age ,one can live for an another 19.3 years.
According to Jeanne Wei, MD, PhD, executive director of the Reynolds Institute on Aging at the University of Arkansas for Medical Sciences in Little Rock, people who adopt healthy lifestyle choices, like quitting smoking and losing weight, can help you avoid age related health risks.
Here is a list of some diseases associated with old age:
According to CDC 49.7 percent of elderly suffer from arthritis. Elderly mostly suffer from painful condition called osteoarthritis, which is painful and limits mobility in elderly.
2. Heart Disease
Elderly with risk factors, such as high blood pressure and high cholesterol, that increase the chances of have a high tendency of developing cardiovascular diseases like stroke. Eating well balanced and frequent meals along with exercise can prevent elderly from the heart related disorders.
As per the CDC reports, 28 percent of men and 21 percent of women over age 65 are living with cancer. Hence regular checkups like mammograms, colonoscopies, and skin checks can prevent different type of cancers.
4. Respiratory Diseases
CDC has reported that chronic lower respiratory diseases, such as chronic obstructive pulmonary disease (COPD), are the third most common cause of death among people 65 and older. Elderly suffer from chronic respiratory infections such as asthma, chronic bronchitis or emphysema. These problems can make elderly to easily fall for conditions like pneumonia. Early checks can prevent the pneumonia in elderly.
5. Alzheimer’s Disease
As per the Alzheimer’s Association, one in nine people age 65 and older, which is about 11 percent, have Alzheimer’s disease, but because diagnosis is challenging, it’s difficult to know exactly how many people are living with this chronic condition. Diagnosing this disease at an early stage can help to deal with it an early stage.
Osteoporosis is also an age-related problem in elderly, especially in women. Osteoporosis can contribute towards less mobility and a deranged stature in elderly.
According to CDC 25 percent of people ages 65 and older are living with diabetes. It is necessary to check for pre diabetes conditions and monitoring blood sugar levels can help to control the disease.
8. Influenza and Pneumonia
According to the CDC ,flu and pneumonia infections are among the top eight causes of death in people over age 65. Seniors are more vulnerable to these diseases and less able to fight them off. Vaccination can prevent elderly to fall for these infections .
As per the CDC repots, 2.5 million people ages 65 and older are treated in emergency departments because of falls. Elderly should walk carefully and should refrain from using slippery bath rooms.
Obesity is an important senior health risk factor for heart disease, diabetes, and cancer. It also decreases the motility in elderly leading to various complications such as high blood pressure and atherosclerosis.
According to CDC many elderly suffer from depression. Support from friends and family and increased social interaction can prevent depression in elderly.
12. Oral Health
Oral health becomes compromised in elderly due to functional and physiological changes. Elderly are advised to visit dentist after every 6 months for a regular assessment. Dentures and oral rehabilitation measures are taken by the dentists to restore the dental health in elderly.
According to the National Institutes of Health, one out of three people over 60 will get shingles. People who suffer from chicken pox in childhood uaually encounter shingles as they grow with age. A good immune system and good health status helps elderly to recover from shingles at a faster pace.