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Staying Healthy in the Winters

Staying Fit this Winter

Dec 14th, 2020

Archive for the ‘ Health Tips ’ Category

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Staying Fit this Winter

Monday, December 14th, 2020

As we approach the most pleasant climate of the year and an end to the challenging 2020 the world seems a brighter and happier place. The winter chills bring a smile to many faces and some fond memories too. While winter brings a lot of joy to many, some cities in India face extreme winters that may lead to certain health repercussions. Some extra precautions must be followed to maintain optimum health. The low temperature and the lack of sunlight also weaken immunity making people susceptible to many common diseases like cold, cough and flu.

Common winter ailments

Here are the most common winter ailments that affect people in winter:

Common cold: Runny noses, sneezing, and chest congestion are a common winter occurrence. Young children are more prone to this viral infection and may also develop a minor fever.

Influenza: More commonly known as the ‘flu’, symptoms of influenza include high fever, sore throat, splitting headache, muscle pain, and coughing bouts.

Joint aches: The low temperature in winter, makes your joints extremely inflexible and more painful. This makes people with arthritis and other orthopaedic problems struggle with complaints of body ache, joint ache, and discomfort.

Bronchitis: It is a common respiratory infection that tends to target children and adults above the age of 60 years. The virus causes inflammation of the airway branches in the lungs, leading to mucous clogging the airways, which makes it hard to breathe. It is accompanied by nasal congestion, low-grade fevers, cough, and wheezing.

Pneumonia: Pneumonia is the infection of the lungs, caused by bacteria. You may have a cough, fever, and breathing problems. Having long-term diseases like asthma, hypertension, or heart problems may increase your risk of getting pneumonia.

Beating the Blues

strengthen your body by following these health tips and including some winter superfoods in your diet:

  • Get your daily dose of vitamin D by getting enough sunlight. This helps strengthen your bones, boosts your immune system, and also helps fight mood swings.
  • Create a daily exercise routine and exercise indoors if required. Physical activity of at least 30 minutes five days a week helps strengthen your immune system and maintain your overall health.  
  • Regular intake of dates keeps your body warm which makes them a great winter snack. They are low in fat and help supply your body with essential nutrients too.
  • Bajra or millets are rich in fat, protein, and fibre, and also are high in iron content. Regular consumption helps energize your body and keeps you warm.
  • Dark leafy greens like spinach, fenugreek, mustard greens, etc. are rich in vitamins A, C, K, and various other nutrients. They not only enhance your bone health but also help fight the winter skin dryness.
  • Dry fruits like almonds and walnuts help keep your body warm and also ensure an active nervous system, a healthy heart, and improved insulin sensitivity.
  • Chyawanprash is made using a variety of ayurvedic herbs and the goodness of amla or gooseberry that helps support the body’s natural ability to produce red blood cells and helps keep the respiratory passages clear.
  • Use warming spices like cloves and cinnamon to flavour your meals. Cinnamon is a warming spice that helps increase blood circulation, aids in tissue regeneration, and is anti-inflammatory. Cloves produce a large amount of eugenol, an oil that makes the skin feel warmer and increases blood circulation.
  • Sesame or til seeds are known to be very helpful in maintaining a good temperature of your body. They help boost your energy, digestion, and bone health. Relish this winter staple in the form of chikki, and by using sesame oil for cooking.
  • Ghee is a winter essential that is rich in unsaturated fat and is responsible for keeping the body warm and also supplying it with energy.

Enjoy these winter months by having nourishing food and by staying away from unhealthy lifestyle habits. Make the most out of winter by eating seasonal fruits and vegetables that boost your immune system naturally.

Get Healthy with a Strong Immunity

Monday, October 12th, 2020

A strong immune system is your body’s defence system and helps individuals fight infections and reduce the risk of contracting highly contagious diseases. The complex system is made up of cells in your skin, blood, bone marrow, tissues, and organs that protect your body against potentially harmful pathogens (like bacteria and viruses), and limit damage from non-infectious agents. With COVID-19 persisting all over the world, having a strong immune system is more important than ever. That’s because your immune system defends you against harmful pathogens such as bacteria and viruses that cause colds and the flu.

Healthy ways to strengthen your immune system
Every individual must make their health a priority and work towards building a strong immunity. Follow these health tips to help strengthen your immunity naturally:

  • Have a nutrition-rich diet
    Eat a balanced diet that consists of plenty of fresh fruits, vegetables, and whole grains. Have a variety of vegetables, especially dark-green varieties. Fruits and vegetables are loaded with immunity-boosting capabilities, including key nutrients such as vitamins A and C.
  • Be physically active
    Remember to exercise regularly; even light exercise will go a long way in releasing the toxins from your body. It is recommended to exercise for 30 to 45 minutes, depending on your stamina. If you have not started exercising yet, then it is a good time to start. Regular exercise improves metabolism, which has a direct correlation with body immunity.
  • Don’t compromise on sleep
    Sleep is a time when your body produces and distributes key immune cells like cytokines, T cells, and interleukin 12. When you don’t get enough sleep, your immune system may not do these things as well and weakens your immune system. Maintain a regular sleep schedule and sleep for 7 to 8 hours. Avoid screens and late-night eating before bedtime.
  • Stay hydrated
    Drink up to 8-10 glasses of water every day, to stay hydrated. Hydration will help flush out the toxins from the body and lower the chances of any infections. Coconut water and fresh fruit juices are also other alternatives.
  • De-stress yourself
    Long-term stress leads to chronically elevated levels of the steroid hormone cortisol. When cortisol levels are constantly high, it essentially blocks the immune system from doing its job to protect the body against potential threats from germs like viruses and bacteria. Here are a few steps to help relieve your stress:
  • Practice meditation
  • Pursue a hobby
  • Connect with family and friends
  • Take breaks
  • Listen to music
  • Avoid Smoking, alcohol, and other addictive substances
    Certain habits like smoking, alcohol consumption, and substance abuse have a direct correlation on your weakened immunity. High levels of alcohol consumption can weaken your body’s ability to fight infection and slow down your recovery time. The toxic chemicals released by cigarette smoke interfere with the growth and function of your immune cells.
  • Manage your chronic conditions better
    Chronic conditions like asthma, heart disease, and diabetes can affect the immune system and increase the risk of infections. It is essential to take care of your pre-existing conditions and manage them with medicine and precautions.

How good nutrition helps boost your immunity
Good nutrition is fundamental to improving immunity. The immune system is the body’s defence against disease and infection and it has long been established as a factor that influences the function of your immune system. Are you concerned whether you are getting the right amount of nutrients from your diet? Here are a few superfoods that can help boost your immunity: 

  • Vitamin C: This particular vitamin is a crucial participant in the army of immunity. It helps prevent the common cold. It acts as a powerful antioxidant and protects against damage induced by oxidative stress. It is found in citrus fruits like oranges, berries, and vegetables like broccoli, lemon and spinach.
  • Vitamin D: Sunlight is the most natural source of this vitamin however not everyone gets enough sunlight every day. Most people are deficient in Vitamin-D, consult your doctor about taking a Vitamin D supplement.
  • Zinc: Zinc is a vital component to WBC (white blood corpuscles) which fights infections. Zinc deficiency often makes one more susceptible to flu, cold, and other viral infections. Seafood, lentils and oatmeal are some good sources of this mineral.
  • Turmeric and Garlic: The bright yellow spice, turmeric, contains a compound called curcumin, which boosts the immune function. Garlic has powerful anti-inflammatory and antiviral properties which enhances body immunity.

It is time to help each other to increase the awareness about the right ways to boost their immunity naturally with small lifestyle changes. Your family and your health is largely dependent on your immune system and a strong immunity helps ward off many diseases. Start living better for a healthier and stronger life ahead.

Healthy living with Alzheimer’s

Monday, September 21st, 2020

Alzheimer’s disease is a neurological disorder in which the death of brain cells causes memory loss and cognitive decline. Alzheimer’s disease tends to develop slowly and gradually worsens over several years. Eventually, Alzheimer’s disease affects most areas of your brain. Memory, thinking, judgment, language, problem-solving, personality, and movement can all be affected by the disease.

Symptoms of Alzheimer’s

Mild forgetfulness can be a normal part of aging. But if memory problems are seriously affecting your daily life, they could be early signs of Alzheimer’s disease. They include:

  • Memory loss
  • Misplacing things
  • Lapse in judgment
  • Daily tasks are a challenge
  • Times and places are confusing
  • Changes in vision
  • Words and conversations are frustrating
  • Social withdrawal
  • Mood changes

These symptoms need further investigation by a neurologist.

Reduce your Alzheimer’s risk

Adopting healthy lifestyle changes may lower your risk of developing Alzheimer’s disease by up to 60 percent. Here is what you can do:

  •  Physical exercise – Regular physical exercise helps prevent the development of Alzheimer’s and can slow the progression in people who have symptoms.
  • Eat healthy – A nutritious diet high in fruits and vegetables, whole grains, lean proteins, nuts, and beans helps reduce your risk of Alzheimer’s.
  • Sleep – Protect your brain and lower your risk for Alzheimer’s disease by establishing a bedtime routine and sleeping at least 7 to 8 hours.
    Stress – Studies suggest that stress and hypertension increase the risk of both vascular dementia and Alzheimer’s disease. Manage stress better.
  • Mental stimulation – Reduce Alzheimer’s risk by stimulating your brain. Solve puzzles, crossword, sudoku, or play card games. Keep your brain active.
  • Social interaction – Alzheimer’s experts believe that social engagement promotes healthy aging and can help prevent the disease. Socialize with family and friends, participate in community activities, learn a new skill to help keep your mind engaged.
  • Quit Smoking – Smoking is harmful to your body and your brain.
  • Medical conditions – Problems like diabetes, high blood pressure, and high cholesterol can increase your risk of getting Alzheimer’s later in life.
  • Maintain a healthy weight –  Maintaining a healthy weight with exercise and a proper diet can help reduce your risk of getting Alzheimer’s.

Living with Alzheimer’s
There isn’t a cure yet for Alzheimer’s disease. But certain medicines help slow down the symptoms of Alzheimer’s and make the disease easier to live with. There’s a lot you can do to help someone you care about with Alzheimer’s enjoy their day-to-day activities. Even though people with the disease can get frustrated or confused easily, take these steps to help them feel calm and safe. Here are a few helpful tips:

  • Keep a routine: People with Alzheimer’s tend to prefer a familiar schedule and settings. Changes can be hard for them.
  • Limit distractions: People with Alzheimer’s can be easily overwhelmed by crowds and noise. Gather in small groups, avoid crowded places, keep the TV off during other activities.
  • Be flexible: Over time, a person with dementia will become more dependent. To reduce frustration, stay flexible, and adapt your routine and expectations as needed.
  • Create a safe environment: Dementia impairs judgment and problem-solving skills, increasing a person’s risk of injury.
  • Make decisions for your loved ones: People with Alzheimer’s may get flustered when they have to make decisions. It is okay for the caregiver to take some control of everyday choices.

Alzheimer’s in India

In India, more than 4 million people are estimated to be suffering from Alzheimer’s and other forms of dementia, giving the country the third highest caseload in the world. India’s dementia and Alzheimer’s burden is forecast to reach almost 7.5 million by the end of 2030. It is time we increase the awareness of this disease and reach out for medical help.

Concerned about a loved one suffering from Alzheimer’s? Our specialists at the Alzheimer’s clinic offer a comprehensive screening and care program for Alzheimer’s and other memory disorders, including neurology consultation, physical and cognitive rehabilitation, and psychotherapy. Please visit:

https://www.kokilabenhospital.com/departments/clinicsatkh/alzheimersclinic.html

Right nutrition = Strong immunity

Saturday, September 5th, 2020

Make healthy food choices and eat right to help strengthen your body’s immune system. The main tasks of the body’s immune system are: to fight disease-causing germs (pathogens) like bacteria, viruses, parasites or fungi, and to remove them from the body, and to fight disease-causing changes in the body, such as cancer cells. The way your body fights an infection depends on your overall health. Regular exercise, sufficient sleep, low stress levels and a nutrient rich food helps increase your body’s capability of fighting a disease.

Choose to eat right
Some compounds have properties that help make your immune system strong and help your fight diseases. Here is a list of must-haves in your daily diet:

  • Vitamins, Minerals, and Antioxidants: Studies have shown that fruits and vegetables provide nutrients—like beta-carotene, vitamin C, and vitamin E—that can boost immune function. Many of the vegetables, fruits, and other plant-based foods are also rich in antioxidants, they help reduce oxidative stress.
  • Beta-Carotene: Beta-carotene is a powerful antioxidant that can reduce inflammation and boost immune function by increasing disease-fighting cells in the body. Excellent sources include sweet potatoes, carrots, and green leafy vegetables.
  • Vitamin C and E: Vitamins C and E are antioxidants that help to destroy free radicals and support the body’s natural immune response. Sources of vitamin C include red peppers, oranges, strawberries, broccoli, mangoes, lemons, and other fruits and vegetables. Vitamin E sources include nuts, seeds, spinach.
  • Vitamin D: Research shows vitamin D supplementation may reduce the risk for viral infections, including respiratory tract infections, by reducing the production of pro-inflammatory compounds in the body. Food sources of vitamin D include fortified cereals and milk and dairy products.
  • Zinc: Zinc is a mineral that can help boost white blood cells, which defend against invaders. Sources include nuts, pumpkin seeds, sesame seeds, beans, and lentils.

Healthy eating tips
You may be eating the most nutritious diet but some dietary mistakes can weaken your immune system and have adverse effects on your health. Here are a few guidelines to follow to help preserve your immunity:

  • Avoid eating processed foods
  • Reduce sugar intake
  • Choose plant-based, whole foods
  • Say “No” to alcohol

Immunity boosting Superfoods
Superfoods contain a variety of nutrients that help ward off many diseases. Here is a list of such superfoods that are known for its immunity building properties:

Citrus fruits – The high vitamin C content in citrus fruits helps increase the production of white blood cells, which are key to fighting infections. Popular citrus fruits include oranges, grapes, kiwi, tangerines.

Broccoli – Broccoli is packed with vitamins A, C, and E, as well as fibre and many other antioxidants. It is one of the healthiest vegetables and must be lightly cooked.

Garlic – Its immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

Ginger – Since ages, ginger has been used for medicinal purposes, due to its rich nutritional properties. The presence of gingerol, an active component makes ginger a perfect immunity booster.

Spinach -Spinach is packed with numerous antioxidants and beta carotene, which helps increase the infection-fighting ability of your immune systems.

Almonds – Almonds have high concentrations of vitamin E that plays a crucial role in keeping the immune system healthy. Vitamin E is a fat-soluble vitamin that aids the production of red blood cells and boosts blood circulation.

Yogurt – Yogurt is considered a probiotic that is essential to your immune system’s health. The good bacteria directly affects your gut, and helps improve your immunity.

Green Tea – Green tea contains excellent antioxidant properties that help the body detox toxins and other harmful elements. Green tea contains a powerful antioxidant called EGCG or epigallocatechin that works as an immunity booster.

Sunflower Seeds – Sunflower seeds are packed with nutrients and minerals, including vitamin E, vitamin B-6, magnesium, and phosphorus that benefit your immune system.

Turmeric – Curcumin present in suppresses various inflammatory molecules that are responsible for the causes of the damage by viruses.

A healthy lifestyle and balanced nutrition go a long way in improving your wellness and boosting your immunity. For personalised nutrition plans do consult specialists at our Department of Nutrition Therapy at:

https://www.kokilabenhospital.com/departments/clinicaldepartments/nutritiontherapy.html

Your Mental Health Matters

Saturday, July 18th, 2020

Mental health refers to cognitive, behavioural, and emotional well-being. It is all about how people think, feel, and behave. A good mental health also means the absence of a mental disorder. Your mental health affects your ability to cope with stress, overcome challenges, build relationships, and recover from life’s setbacks and hardships. According the World Health Organization (WHO), mental illness makes about 15% of the total disease conditions around the world.

Common mental health disorders

One in four people in the world will be affected by mental disorders at some point in their lives. Treatments are available, but nearly two-thirds of people with a known mental disorder never seek help from a health professional. Stigma, discrimination, and neglect prevent care and treatment from reaching people with mental disorders.

The most common types of mental illness are:

Anxiety disorders
People with these conditions have severe fear or anxiety, which relates to certain objects or situations. Restlessness, fatigue, tense muscles, disturbed sleep are some physical symptoms.

Mood disorders
People with these conditions have significant changes in mood, generally involving either mania, which is a period of high energy and elation, or depression. Examples of mood disorders include:

  • Major depression: An individual with major depression experiences a constant low mood and loses interest in activities and events that they previously enjoyed. They can feel prolonged periods of sadness or extreme sadness.
  • Bipolar disorder: A person with bipolar disorder experiences unusual changes in their mood, energy levels, levels of activity, and ability to continue with daily life.
  • Postpartum Depression: Postpartum depression (PPD) is a type of depression that affects some women after giving birth to an infant. Symptoms include sadness, changes in sleeping and eating patterns, anxiety, and irritability.

Panic disorders
People with a panic disorder experience regular panic attacks, which involve sudden, overwhelming terror or a sense of imminent disaster and death.

Phobias
There are different types of phobia:

  • Simple phobias: These might involve a disproportionate fear of specific objects, scenarios, or animals. Fear of closed spaces called claustrophobia is a common example.
  • Social phobia: Sometimes known as social anxiety, this is a fear of being subject to the judgment of others. People with social phobia often restrict their exposure to social environments. 

Post-traumatic stress disorder (PTSD)
PTSD can occur after a person experiences or witnesses a deeply stressful or traumatic event. During this type of event, the person thinks that their life or other people’s lives are in danger.

Schizophrenia disorders
Schizophrenia is a serious mental disorder in which people interpret reality abnormally. Schizophrenia may result in some combination of hallucinations, delusions, and extremely disordered thinking and behaviour that impairs daily functioning.

Top tips for good mental health
Taking care of your mental and emotional health is as important as your physical health. Here are a few health tips to keep yourself mentally healthy:

Get plenty of sleep
Sleep helps to regulate the chemicals in your brain that transmit information. These chemicals are important in managing your moods and emotions. Lack of sleep can make you feel depressed or anxious.

Eat a healthy diet
Certain mineral deficiencies, such as iron and vitamin B12 deficiencies, can make you feel low. Have a healthy and balanced diet.

Avoid alcohol, smoking, and drugs
Drinking and smoking negatively impact your mental health. It can make you feel more depressed and anxious.

Get plenty of sunlight
Sunlight is a great source of vitamin D. Vitamin D helps your brains to release chemicals that improve your mood, like endorphins and serotonin.

Manage stress
Stress is often unavoidable, but knowing what triggers your stress and knowing how to cope is key in maintaining good mental health. Meditation helps reduce your stress level.

Activity and exercise
Activity and exercise are essential in maintaining good mental health. Regular exercise promotes the release of feel-good brain chemicals.

Do something you enjoy
Take out some “me time” to do fun things you enjoy. Listen to music, take up a hobby or watch a TV show you enjoy to relax and unwind.

Stay connected
Staying in touch with friends and family is important not just for your self-esteem, but also for providing support when you’re not feeling too great.

Mental health in India

India shares a huge global burden of mental health diseases. Be it childhood mental disorders like autism or adult conditions such as depression, anxiety, substance abuse, and psychosis or dementia in old age, the world is facing a challenge in the form of mental illness. The deep stigma around mental health in India contributes to denial and shame among the patients. They fear seeking medical help for their problems. People experiencing mental health problems must seek timely medical help just like they would for other physical health problems.

Seek professional help

One of the most important ways to keep yourself mentally healthy is to recognise when you’re not feeling good and to know when to ask for help. Remove the stigma around mental health. If you’ve made consistent efforts to improve your mental and emotional health and still aren’t functioning optimally at home, work, or in your relationships, it may be time to seek professional help.

Consult highly trained psychiatrists and psychologists at our Department of Psychiatry to help address your mental health problems. At Kokilaben Dhirubhai Ambani Hospital we also provide online consultations through video calls from the safety of your home. Please find below link for more details: https://www.kokilabenhospital.com/departments/clinicaldepartments/psychiatry.html

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