Archive for December, 2023

Tips to stay Healthy during the Holidays

Friday, December 22nd, 2023

As the year draws to a close and the holiday season approaches, it’s easy to get caught up in the festivities and indulge in treats. Christmas celebrations, New Year parties and elaborate wedding celebrations – the year end definitely has many temptations to put your health off-track. However, it’s important to strike a balance between enjoying the festivities and nourishing your body.

One of the cornerstones of healthy eating during the holiday season is practicing moderation. It’s tempting to overindulge in rich foods and sweet treats, but being mindful of portion sizes can make a significant difference and will help control your health numbers. When attending parties and gatherings, opt for smaller portions and savor each bite. Eating slowly allows your body to recognize signals of fullness, helping you avoid overeating.

Healthy Eating Tips for the Holiday season

Here are some helpful tips to eat healthy and remain fit during the year end festive season:

  • Limit Alcohol intake
    While it’s common to toast to the holiday season with a glass of wine or a festive cocktail, excessive alcohol consumption can take a toll on your health. Consider limiting your alcohol intake or opting for non-alcoholic alternatives. Staying hydrated with water or herbal teas is a great way to support your overall well-being and prevent overindulgence.
  • Limit Sugar Intake
    The holiday season is synonymous with sweet treats and desserts. While it’s okay to indulge occasionally, keeping an eye on your sugar intake is crucial for maintaining a healthy lifestyle. Instead of reaching for sugary snacks, satisfy your sweet tooth with naturally sweet alternatives such as nuts, fruits and dry fruits. When baking or preparing desserts, consider using natural sweeteners like honey or maple syrup in moderation.
  • Embrace Immunity-Boosting Foods
    Amidst the festivities, it’s important not to neglect your immune system. Incorporating immunity-boosting foods into your holiday meals can help support your body’s defenses. Ginger, a versatile spice, can be added to dishes or enjoyed as a soothing ginger tea. Spices like turmeric and cinnamon not only add flavor but also offer anti-inflammatory properties. Garlic, known for its immune-boosting and anti-viral properties, can be included in soups and savory dishes.
  • Stay Hydrated
    Drink plenty of water. This helps strengthen your immunity and flush out toxins. Further an increase in water intake helps control your appetite by curbing your cravings and also helps reduce your alcohol consumption.
  • Quit Smoking
    Smoking and secondhand smoke should be avoided. Cigarette consumption not only raises significant health risks for smokers but also endangers nonsmokers through exposure to tobacco smoke, commonly known as passive smoking.
  • Stay Active
    Feeling gloomy or lazy due to the cold weather? Inspite of a busy schedule of work and socializing you must take out time to exercise regularly. You may want to consider beginning your day by getting at least 30 minutes of moderate exercise! Workout routines can help you channel your stress and enhance your overall well-being.
  • Plan Balanced Meals
    Planning well-balanced meals during the holiday season is key to maintaining your overall health. Aim to include a mix of lean proteins, whole grains, and plenty of fruits and vegetables in your daily diet. By focusing on nourishing your body with wholesome ingredients, you can enjoy the festive season without compromising your health.

As you celebrate the year-end holidays and welcome 2024,  you must pay attention to your health – stay active, eat healthy and take care of your existing health conditions. Eating in moderation, limiting alcohol consumption, watching sugar intake, and incorporating immunity-boosting foods are essential steps towards a healthier and happier holiday season. By making conscious choices and savoring the flavors of nutritious foods, you can embrace the festivities without compromising your well-being. Cheers to a nourishing and joyful holiday season!

Always Tired? Sleep Apnoea may be to Blame

Monday, December 18th, 2023

A recent study at AIIMS New Delhi suggests that around 11% of adult Indians suffer from obstructive sleep apnoea (OSA), with men being at a higher risk than women. Researchers estimate that more than 10 crore Indians have OSA. If you find yourself perpetually tired, struggling with daytime sleepiness, or waking up with a headache, you might be dealing with more than just the occasional poor night’s sleep. These symptoms could be indicators of a common but serious sleep disorder known as sleep apnoea.

Understanding Sleep Apnoea

Sleep apnoea is a disorder that causes your breathing to stop while you are sleeping. Your brain tries to protect you by waking you up to resume breathing, yet this interrupts the attainment of restful and healthful sleep. This disruption in breathing can prevent your body from getting the rest it needs, leading to a host of complications.

Symptoms of Sleep Apnoea

The symptoms of sleep apnoea often include:

  • Excessive daytime sleepiness
    Despite getting a full night’s sleep, you may still feel tired during the day.
  • Loud snoring
    This is often more noticeable to a sleep partner or other family member.
  • Observed episodes of stopped breathing during sleep
    Again, this is typically reported by someone else who notices that you stop breathing during sleep.
  • Frequent awakenings to urinate at night
  • Morning headaches
  • Dry mouth upon awakening
  • Restlessness during sleep

Moreover, people with sleep apnoea often experience unexplained fatigue and mood swings due to frequent sleep interruptions.

Causes and Risk Factors of Sleep Apnoea

Obstructive sleep apnoea, the most common type, occurs when the muscles in the back of your throat relax, narrowing or closing your airway. When this happens, reduction in oxygen levels in your blood, prompts your brain to briefly awaken you from sleep to facilitate the reopening of your airway and restore normal breathing. Risk factors for sleep apnoea include excess weight, narrowed airway, chronic nasal congestion, smoking, diabetes, and a family history of sleep apnoea.

Importance of timely Diagnosis and Treatment

Untreated sleep apnoea can lead to numerous health issues such as high blood pressure, heart problems, type 2 diabetes, metabolic syndrome, liver problems, and complications with medications and surgery. Therefore, if you suspect you have sleep apnoea, it’s crucial to consult a sleep specialist promptly. Treatment options range from lifestyle changes (like losing weight or quitting smoking) to use of continuous positive airway pressure (CPAP) devices, oral appliances designed to keep the throat open, and in severe cases, surgery.

Improving Sleep Hygiene and Quality

Here are some actionable tips to improve your sleep hygiene and quality:

  • Maintain a regular sleep schedule
    Strive to establish a consistent bedtime and wake-up routine, aiming to go to sleep and rise at the same time each day.
  • Create a cozy environment
    Keep your bedroom cool, quiet and comfortable.
  • Pay attention to what you eat and drink
    Avoid large meals, caffeine, and alcohol close to bedtime.
  • Stay active
    Engaging in regular physical activity can expedite the process of falling asleep and enhance the quality of your rest, promoting deeper sleep.

Sleep apnoea is a serious condition that requires timely diagnosis and treatment. If you’re always feeling tired, it may be worth considering whether sleep apnoea is to blame.

Treatment for Sleep Apnoea at Kokilaben Dhirubhai Ambani Hospital

Experience restful nights and rejuvenated days with our state-of-the-art Sleep Apnoea Clinic. Our comprehensive diagnostic tools ensure accurate assessments, allowing us to tailor effective treatment plans to address your specific needs. From cutting-edge continuous positive airway pressure (CPAP) therapy to lifestyle modifications, our team of sleep specialists employs a holistic approach to alleviate sleep apnoea symptoms. With a commitment to enhancing your sleep quality, our clinic provides a supportive environment for your journey towards better sleep and overall health. Please find below our website link for more information:

Women’s Heart Health: Understanding the risk factors, symptoms and preventive measures

Monday, December 11th, 2023

Heart disease is not selective and affects both men and women, crossing all boundaries of age and ethnicity. However, many people still perceive it as a ‘man’s disease.’ This misconception can be dangerous. In India, heart disease claims approximately 25% of all lives, with a significant impact on women. According to the Global Burden of Disease Study, heart disease is the leading cause of death among Indian women, responsible for nearly 18% of female mortality. Alarmingly, the mortality rate surpasses that of breast cancer and other cancers combined. Journal of the American College of Cardiology studies reveal a prevalence of coronary artery disease in Indian women ranging from 3% to 13%, with a staggering 300% increase over the past two decades. These statistics highlight the urgent need to raise awareness about heart disease in women and address the unique risk factors that affect them.

Factors Contributing to Heart Disease in Women

Factors contributing to the heightened risk of heart disease in Indian women are multifaceted. High prevalence of risk factors like hypertension, high cholesterol, and diabetes is notable, with diabetes rates surpassing global averages. Unique challenges, including sedentary lifestyles, poor nutrition, and societal stressors, amplify these risks. Pregnancy-related conditions like gestational diabetes and hypertensive disorders elevate heart disease risk. Postmenopausal women face increased susceptibility, and early menopause adds an extra layer of risk. Lack of awareness, societal norms discouraging healthcare-seeking, and healthcare disparities, especially in rural areas, compound the challenges in addressing and preventing heart disease in women.

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Understanding the Risk

Women face unique risks when it comes to heart disease, largely due to differences in hormones, body size, and even societal roles. For instance, women often experience a spike in heart disease risk after menopause due to a decrease in protective estrogen levels. Heart disease can affect women at any age, but the risk increases with age, particularly after menopause around the age of 55.

Identifying the Symptoms

Women’s heart disease symptoms may differ from men’s and can often be misunderstood or misdiagnosed.

They may experience pain or discomfort in their:

  • Chest (most common)
  • Left breast
  • Back or between their shoulder blades
  • Neck or throat
  • Arms or Legs (one or both)
  • Shoulders

Other symptoms include:

  • Unusual fatigue
  • Shortness of Breath
  • Feeling dizzy or faint
  • Feeling hot or flushed
  • Nausea or Vomiting

Preventive measures for Heart disease in Women

About 80% of women aged 40 to 60 have one or more risk factors for coronary heart disease.   However, many of these risks, such as high blood pressure, high cholesterol, and obesity, can be controlled with lifestyle changes and medication if necessary. Here are some specific things you can do to reduce your heart disease risk:

  • Control your health numbers – cholesterol and blood pressure
  • Maintain a healthy weight
  • Exercise regularly
  • Eat a heart healthy diet
  • Quit smoking and alcohol
  • Manage your blood sugar levels
  • Be regular with heart health checkups

Cardiac Care at Kokilaben Dhirubhai Ambani Hospital

Women must be regular about their heart health checkups. Don’t overlook or dismiss symptoms that could indicate heart disease. If you experience any troubling symptoms, seek medical help immediately. Our Centre for Cardiac Sciences is equipped with state-of-the-art technology, top-notch infrastructure, and an expert team of cardiologists and cardiac surgeons. We offer a comprehensive program for the prevention, diagnosis, treatment, and rehabilitation of heart disease across all age groups, from infants to adults. Our team specializes in advanced treatments, including minimally-invasive surgeries, beating heart coronary artery bypass grafting, and awake cardiac surgery. Please find below website link for further details:

Common Winter Ailments and Precautionary Measures

Saturday, December 2nd, 2023

Indulging in the winter breezes while savoring a hot cup of coffee? While the festive vibes bring joy and an opportunity to showcase your winter jacket, they can also bring health challenges for some. Seasonal transitions often coincide with an increase in illnesses, as the fluctuating temperatures provide an environment for viruses to thrive and spread. This time of the year may leave you feeling sluggish, lethargic, and more susceptible to illnesses due to a dip in immunity. If you’re experiencing discomfort or showing signs of wheezing or high fever, don’t hesitate to promptly seek medical assistance.

Common Winter Ailments

Let’s take a look at some of the most common winter conditions:

  • Flu
    Winters and flu often go hand in hand. The season witnesses a surge in flu viruses circulating in the air, and your immune systems may need an extra boost. Combat the flu by maintaining a nutrient-rich diet, staying hydrated, and incorporating regular exercise into your routine.
  • Dry Skin
    The biting cold can leave your skin parched and vulnerable. Combat dry skin by indulging in moisturizers, opting for mild soaps, and using hand lotions or petroleum jelly. These simple steps can shield your skin from cracks, pain, and infections associated with winter dryness.
  • Joint Pain
    Arthritis patients, in particular, may experience intensified joint pain during the winter. The plummeting temperature can trigger discomfort and reduced mobility. Keep joints warm with layered clothing and engage in regular exercises tailored for winter, ensuring your body stays warm and flexible.
  • Cold Sores
    Dry and cold air creates an environment conducive to cold sores. To ward off these unwelcome guests, prioritize proper nutrition, regular exercise, and ample rest. Home remedies can also play a role in preventing and managing cold sores.
  • Asthma
    Winter brings not just the chill but also airborne allergens, a trigger for asthma attacks. Protect yourself by wearing air-purifying masks outdoors and staying vigilant about indoor air quality.
  • Pneumonia
    Pneumonia is a life-threatening disease in which viral and bacterial infections (commonly the Streptococcus or pneumococcus bacteria) spread out in the alveoli or tiny sacs of the lungs clogging them with fluids. Hence, individuals affected by pneumonia experience shortness of breath. The microbes responsible for pneumonia transmission can be disseminated through coughing, sneezing, or contact with contaminated surfaces, subsequently leading to infection when touching the mouth or nose.
  • Seasonal Affective Disorder (SAD)
    The winter blues are real, manifesting as Seasonal Affective Disorder (SAD) for some. Combat this by fostering connections, joining support groups, and ensuring your mental well-being remains a priority.

    Winter Health Precautions

    Follow these helpful tips to protect your body in winter season:

    • Eat a nutrient-rich diet and fortify your immune system with a diet rich in vitamins and minerals. Include seasonal fruits and vegetables for an extra boost.
    • Keep those joints moving and your body warm with winter-specific exercises. Indoor activities like yoga can also be beneficial.
    • Engage in winter-specific exercises to keep your body warm and flexible.
    • Dressing in layers not only keeps you warm but allows you to adjust to fluctuating temperatures.
    • Combat the winter blues by maintaining social connections, seeking sunlight exposure, and prioritizing mental health.
    • Wash your hands frequently to reduce the spread of infections.
    • Drink more warm fluids during the season to keep your body hydrated.

    Chilly temperatures and cozy blankets define the winter months for many, but along with the season’s charm also come a wave of illnesses for some. By understanding common winter health challenges and adopting proactive measures, you can ensure a season of happiness and good health. Stay warm, stay well! Reach out to our team of experts for any health concerns. Call us on 022 42696969 or visit for more information.