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Archive for the ‘Health Plus’ Category

DIET FOR DIABETICS

07 Dec

More of carbohydrate must be given as complex starches rather than simple sugars as they breakdown more slowly to release glucose in blood. The presence of fiber in complex carbohydrate like grains, vegetables and other starches slows the glucose absorption. One should emphasize more on the high fiber food instead of high fiber supplements available in the market.

It is way one consumes his calories and spends his calories by various means like exercises. To be more specific the doctor shall recommend a certain calorie diet per day and ask the dietician to prepare a menu for it.

All the diabetics should know the calorific values of the foods they consume and amount of calories they burn with various activities.

Food groups

High fiber food

Low fiber food

Cereals Whole cereals like whole wheat,

Dalia(porridge) , whole wheat flour

Refined cereals like rice,

bread, maida, suji(Rava),

noodles, macaroni, etc

Milk and milk products - Milk and milk products
Pulses Whole dhals and dhals with husk Washed dhals
Meat, fish and poultry - Eggs, chicken, fish
Vegetables Vegetables like peas,

beans, lotus stem etc.

Vegetables like potato,

lauki(bottle guard)  etc.

Fruits Fruits like apple, cherries, pears,

peaches, plums, guava etc.

Fruit juices and fruits like

banana and papaya

Fats - Fats

Sample diet plan (for Type 2 Diabetes Mellitus)

Meal Schedule Menu
Early morning
Tea (preferably without sugar)
Breakfast Dalia (Broken Wheat) (salted) / Paneer (Indian Cheese) on toast
Tea without sugar Apple
Lunch 2 chapatti
Channa curry / or any other whole dhal
Beans sabzi / or any other sabzi (avoid potatoes)
Curds / ghia raita Salad
Tea Tea Salty biscuits
Dinner Vegetable soup / tomato soup / chicken soup
2 chapatti / missi roti (combining wheat flour with channa flour and  soya flour) Palak paneer sabzi / paneer bhurji Curds

Sample diet plan (for Type 1 Diabetes Mellitus)

Meal Menu
Early morning
Tea (without sugar)
Breakfast Corn flakes
Boiled egg Toast
Mid-morning Fruit chat
Lunch 2 chapatti (add extra chapatti if required)
Lobia curry / or any other whole dal
Capsicum sabzi / karela / or any other sabzi
Curds / raita Salad
Tea Tea / milk Vegetable sandwich
Dinner 2 chapatti
Dry dal
Cabbage sabzi / or any other sabzi Salad
Bed time Kheer / fruit custard

To remember :

  • It is important to control the amount and time of food intake.
  • Meals should not be missed.
  • Consider the likes and dislikes of the patient.
  • Try to substitute the craving for sweet by taking some fruit

Food to be avoided :

Glucose, sugar, honey, all sweets, chocolates and candies.

Food to be restricted :

Potatoes, yam, arbi, sweet potatoes, mangoes, grapes, bananas, alcoholic beverages, fried food, paranthas, poories, pakoras, mathris, deep fried food, dry fruits, salad oils, cakes and pastries.

Food to be taken at will :

Green, leafy vegetables, tomatoes, cucumber, radish, soups, buttermilk, tea and coffee without sugar.

 
 

What are aerobic exercises?

23 Nov

Aerobic Exercises?

Aerobic exercise is any rhythmic activity that uses large muscle groups and makes your heart and lungs work harder than at rest. Choose an aerobic activity that you enjoy and move your way to a healthier life. These are some of the activities that you can go for:

  • Bicycling
  • Aerobic Dance
  • Running
  • Stair Climbing
  • Swimming
  • Jumping Rope
  • Fitness Walking

Why should you go for aerobic exercises?

Aerobic exercises are great for you irrespective of your age, weight, or stamina. Regular aerobic activity will make you stronger and more energetic. Here are 10 ways in which aerobic activity will work for you and add a zing to your life.

  • Keep you in good shape. Along with a healthy diet, aerobic exercise helps you shed those extra kilos for good.
  • Do wonders for your stamina. When you start off, you may feel that they are tiring you out, but as your body adapts, you’ll see the difference in your stamina.
  • Make your heart stronger. A stronger heart pumps better, which means better blood flow to all parts of your body.
  • Keep your arteries clear. Aerobic exercise prevent plaque deposit in your arteries by making your good cholesterol (HDL) go up and bad cholesterol (LDL) come down
  • Beat the blues. Aerobic exercises have a mood boosting effect, reduce anxiety and help you relax.
  • Are good for your blood pressure and blood sugar. Aerobic exercises positively affect these two important readings that are so important to your health.
  • Protect you against serious, chronic diseases. Aerobic exercise has been shown to reduce the risk obesity, heart disease, high blood pressure, type 2 diabetes, stroke and even some cancers. Weight-bearing aerobic activity, such as walking, protects against osteoporosis.
  • Boost immunity. Aerobic exercises strengthen your immune system and help you keep minor viral illnesses at bay.
  • Keep you raring to go even in your old age. Regular aerobic activity keeps muscles strong and improves your chances to stay fit and agile as you grow older. They have also been shown to be good for your memory.

Aerobic exercises are safe for most of us, but sometimes it’s important to consult a doctor before you start — especially if you have a chronic illness. It’s great that you have made up your mind to start, but don’t rush into it. Start with some light walking in the morning and in the evening, then gradually increase the duration and speed. It won’t be long before you find yourself doing the 30 minute brisk walk every day, effortlessly — and wow! You will have all the health benefits that it brings to you.

 
 

Tips to fight heartburn

06 Nov

Heartburn can occur due to bad food choices and overeating. Certain food items like citrus fruits, sodas, fatty foods, onion, garlic, tomatoes and spicy foods are the triggering factors of heartburn. Certain lifestyle changes can prevent heart burn.

  • It is best to eat several small meals instead of two or three large meals.
  • Take cold milk when you have heartburn.
  • Do not lie down after eating.
  • Avoid having late night snacks.
  • Certain foods like chocolate, mint and alcohol make the heart burn worse
  • Avoid a food which increases the heartburn symptoms like spicy foods, foods that have lot of acid like tomatoes and oranges and coffee.
  • Avoid smoking of chewing tobacco.
  • Avoid alcohol intake
  • Raise the head end by 6 to 8 inches at night.
  • Do not wear tight clothing in the middle.
  • Reduce your weight if you are overweight.
  • You can take antacids to prevent heartburn.
  • Eat more of vegetables and fruits to prevent heartburn.
  • Non citrus fruits like apples, berries, grapes, prunes, peaches, banana and high fiber vegetables like broccoli, spinach help to prevent the heart burn. So increase these things in your diet.
  • Avoid taking medications like pain killers, antibiotics, steroids if you have heartburn since these tablets tend to increase the heartburn.
  • Avoid salty and fatty foods.
  • Avoid fast foods like hamburgers, pizzas

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Tips to prevent acne

06 Nov

Tips to prevent acne

The most effective methods to prevent acne include a combination of prevention and better skincare. Effective acne prevention will requires using the right acne treatment options, and good hygiene habits. To get rid of acne and pimples, and other skin problems like blackheads, go through these few great tips about acne prevention. Sometimes the stress itself of having these acne and trying to figure out measures to get rid of them can make things more worse. These tips will be helpful in relieving those stresses and preventing the acne.

Tip1

Do not ever pick, pop or squeeze the pimples/blackheads, or otherwise mess with your skin. These will lead to infection or scarring, almost always making the acne worse. Picking/squeezing can permanently scar your skin. If you must pick, please be sure to immediately apply a topical antibiotic to help prevent any infection setting in.

Tip2

Wash your dirty towels and pillowcases regularly as they are known to harbor/carry bacteria and germs that will make the acne worse.

Tip3

Oily hair aggravates acne, so avoid use of oily products like pomades or hair spray, especially if you have pimples on your forehead and want to get rid of them. If you have long hair, wear your hair pulled back or consider having a shorter hair style that keeps it off your face, neck and shoulders if acne are more in those areas. Be sure to pull your hair back or away from your skin when you sleep so that pimples/acne do not develop overnight.

Tip4

Have a shower after workout as soon as possible since sweat combined with skin oils trap dirt and bacteria in your skin pores.  At the same time avoid hot, humid environments like poorly ventilated kitchens, gyms, tropical climates. Stay away from cooking grease or machine oil as much as possible as it can contribute more to developing blackheads and clogged skin pores.

Tip5

Wash your skin gently with a mild non-soap based facewash or cleanser and warm water once or twice daily. Hot water and harsh cleansers are known to irritate your skin.

Never go to bed with makeup on. It will clog your skin pores and lead to breakouts. It is very tempting to try to scrub away acne, but that is not the right way to get rid of them. Scrubbing too hard or too frequently can actually make them worse and promote scarring by increasing the inflammation and/or rupturing cysts under your skin, which will lead to bacterial spread and re-infection. It will also lead to possible over production of oils to replace what is washed off, clogging the pores in the process. However if you do need to scrub, remember to use products with gentle exfoliation ingredients and no alcohol.

Tip6

Use cosmetics that are labeled “noncomedogenic” or “nonacnegenic”. Use a non-acnegenic moisturizer in the pimple prone areas, else they will go worse. Clean your cosmetic brushes regularly in soap water and throw out the old, contaminated makeup articles. Keep anything that can carry bacteria away from touching your. Avoid shimmering facial colors and makeup articles, including lip gloss as they lead to more pore-clogging.

Tip7

Use topical treatment creams in places where you tend to get breakouts not just the existing pimples. The pore-clogging process usually happens two to three weeks before the actual blemish/blackhead becomes visible on the skin. Using salicylic acid acne medication in the body spray is an exfoliant, which helps to remove the dead skin that combines with the oil and dirt to form blackheads and whiteheads that eventually get infected and become pimples.

Other treatment options include topical retinoids, oral antibiotics and Benzoyl Peroxide for teens. Oral contraceptives or hormonal birth control pills and hormonal replacement therapy (HRT) may be helpful for adult women, combined with systemic or topical treatment medications.

Tip8

Regular exercises can help to reduce stress and increase blood circulation and oxygen penetration to the skin, which helps to prevent acne. It also help fight acne by fighting off negative stress levels that can come from negative self-esteem and depression. Stress can trigger acne, so it is best to try and avoid stressful situations, and resolve stresses by talking to friends/family or a professional person, be sure to get enough of good sleep. Exercising regularly can also help reduce stress and it increases blood circulation and oxygen penetration to the skin, which may help with acne prevention. Regular exercise can help fight acne by fighting off negative stress levels that can come from negative self-esteem and depression.

Tip9

Drink at least 64 ounces of water or 6-8 glasses of water a day to help “detoxify” the body from the inside out. It helps in good skin hydration, thereby preventing excess oil secretion and thereby clogging of pores.

 
 

Sleep Walking –

13 Oct

Sleep Walking

Sleep normally as four stages including REM sleep and NREM sleep in cycles. Sleep walking is a disorder in this cycle where the person starts walking suddenly in the sleep without realizing the act that they are doing. Sleep walking occurs usually in the deep, NREM sleep (stage 3 or stage 4 sleep) early in the night. More common in the age groups of 4 – 12 years, Adults can be affected..

The cause of sleep walking is still unknown but is associated with REM sleep disorder, some organic brain disorder, some mental disorders including STRESS , Panic attack, seizures, cardiac arrhythmias.

Signs and symptoms of Sleep walking

The patients normally presents with features of

• Walking during the night without their consciousness as said by others
• Sudden sitting up in sleep
• Eye opening without seeing anything
• Having a blank look or staring on nothing during sleep walking
• Does not remember the events during sleep walking
• Injury due to fall during sleep walking
• Confused state on arousing from sleep walking
• Performing some skillful activities in sleep walking in sleep
• Rarely aggressive behavior.

Diagnosis -
Medical history is sufficient for the diagnosis of sleep walking.

Treatment
The treatment includes
• Reassurance & Counselling
• Prevention of injuries during sleep walking by locking the room, block the stairs with a gate, move the furniture and vases from the usual path of sleep walking.
• Find the Stress & treat accordingly.

 
 

Tips for good sleep

13 Oct
  • Regular daily physical exercises ( not to do in the evening)
  • Avoid or minimize day time nap
  • Maintain a regular time for going to sleep and waking up
  • Avoid consumption of drinks containing caffeine like coffee, tea, cola, before sleeping hours
  • Not to watch television or reading while in bed
  • Avoid fluid and heave meals before going to bed
  • Avoid regular use of alcohol and never use alcohol for promoting sleep
  • Sleep in a dark, quite and comfortable environment
  • Avoid bright colors in the sleeping room
  • Always brush your teeth, wash face with preferable luke warm water, comb your hair before going to bed.
 
 

Lifestyle Statistics – Happiness level

07 Jul

Very happy people (most recent) by country

Rank

Countries

Amount

# 1

Venezuela:

55%

# 2

Nigeria:

45%

= 3

Ireland:

42%

= 3

Iceland:

42%

= 5

Netherlands:

40%

= 5

Philippines:

40%

= 7

United States:

39%

= 7

Turkey:

39%

= 7

Australia:

39%

= 10

Switzerland:

38%

= 10

United Kingdom:

38%

# 12

Belgium:

37%

= 13

Sweden:

36%

= 13

Denmark:

36%

= 15

Canada:

32%

= 15

Dominican Republic:

32%

# 17

Mexico:

31%

= 18

Austria:

30%

= 18

Chile:

30%

# 20

Norway:

29%

# 21

Argentina:

27%

# 22

Ghana:

26%

# 23

China:

25%

= 24

France:

23%

= 24

Japan:

23%

= 24

India:

23%

# 27

Brazil:

22%

# 28

Uruguay:

21%

= 29

Spain:

20%

= 29

Finland:

20%

# 31

Bangladesh:

18%

# 32

Poland:

14%

= 33

Portugal:

13%

= 33

Italy:

13%

= 35

Georgia:

11%

= 35

Azerbaijan:

11%

= 35

Hungary:

11%

= 35

Slovenia:

11%

# 39

Croatia:

8%

# 40

Bulgaria:

7%

= 41

Romania:

6%

= 41

Armenia:

6%

= 41

Russia:

6%

= 44

Ukraine:

5%

= 44

Belarus:

5%

= 46

Moldova:

4%

= 46

Lithuania:

4%

= 46

Estonia:

4%

= 46

Slovakia:

4%

# 50

Latvia:

3%

Weighted average:

22.9%

Rank

Countries http://images.nationmaster.com/images/opacity.gif

Amount http://images.nationmaster.com/images/down.gif

# 1

Venezuela:

55%

# 2

Nigeria:

45%

= 3

Ireland:

42%

= 3

Iceland:

42%

= 5

Netherlands:

40%

= 5

Philippines:

40%

= 7

United States:

39%

= 7

Turkey:

39%

= 7

Australia:

39%

= 10

Switzerland:

38%

= 10

United Kingdom:

38%

# 12

Belgium:

37%

= 13

Sweden:

36%

= 13

Denmark:

36%

= 15

Canada:

32%

= 15

Dominican Republic:

32%

# 17

Mexico:

31%

= 18

Austria:

30%

= 18

Chile:

30%

# 20

Norway:

29%

# 21

Argentina:

27%

# 22

Ghana:

26%

# 23

China:

25%

= 24

France:

23%

= 24

Japan:

23%

= 24

India:

23%

# 27

Brazil:

22%

# 28

Uruguay:

21%

= 29

Spain:

20%

= 29

Finland:

20%

# 31

Bangladesh:

18%

# 32

Poland:

14%

= 33

Portugal:

13%

= 33

Italy:

13%

= 35

Georgia:

11%

= 35

Azerbaijan:

11%

= 35

Hungary:

11%

= 35

Slovenia:

11%

# 39

Croatia:

8%

# 40

Bulgaria:

7%

= 41

Romania:

6%

= 41

Armenia:

6%

= 41

Russia:

6%

= 44

Ukraine:

5%

= 44

Belarus:

5%

= 46

Moldova:

4%

= 46

Lithuania:

4%

= 46

Estonia:

4%

= 46

Slovakia:

4%

# 50

Latvia:

3%

Weighted average:

22.9%

 
 

Fight with Ageing

29 Mar

Did you know that just walking for 30 minutes, 3 or 4 times a week is enough to combat aging?

According to researchers at the University of California, one of the principle causes of deterioration of the human organism’s physical faculties is its diminished ability to metabolize glucose. And they showed that even leisurely exercise, like taking a walk, plays an important role in keeping glucose metabolism functioning smoothly.

Do you spend the whole day sitting at your desk or in front of a computer screen? Why not get up occasionally and do a few minutes of physical exercise? Don’t worry about what other people think.

In some Japanese companies, it is even become a collective habit. Every twenty minutes a bell sounds, and everybody gets up to do some stretching exercises, after which they sit down again as if nothing had happened. Japanese managers are convinced that their
employees are more productive when they are relaxed.

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