Eat Healthy This Diwali

Are you excited about the festive season?

Are you already planning your Diwali parties?

Or are you worried about your ongoing diet plan?

Diwali – the festival of lights and joy, rituals and celebrations brings everyone together. The festive season means many dinners and parties and yes a lot of festive eating. The festive season tempts you with delicious mithais and desserts, crispy namkeens and other calorie-rich foods. Are you going to abstain from the festive treats? Or are you going to enjoy guilt-free this season?

We believe that moderation is the key. Celebrate your Diwali and enjoy everything in a limit. Here are a few healthy hacks to eat well this Diwali:

1. Don’t give in to your sweet tooth

Choose mithais and ladoos made with sugar substitutes or dates that are available in the market.

2. Make your mithais at home

Choose to make healthy mithais at home with no added artificial colours.

3. Stay hydrated

Drinking water at short intervals will leave you feeling full, preventing you from overeating.

4. Focus on fibre-rich food

Limit your intake of fried foods and foods made from refined ingredients. While at a party choose to have salad and stir-fried vegetables instead of fried snacks. Fibre leaves you feeling full without causing you to gain weight.

5. Snack before you go out

Eating a light meal at home ensures you don’t reach hungry at a party and start binge eating. This helps exercise self-control at parties.

6. Think before you drink

Diwali is synonymous with parties. Before you raise your glass, remember alcohol is made by fermenting sugar and starch, so being high on alcohol is equivalent to being high on sugars and calories. Drink alcohol in limit.

7. Watch your portion sizes

The sight of your favourite dishes can challenge even those most dedicated to their diets. If you can’t control what you eat, manage how much you consume. Start by choosing a small plate to serve yourself.

8. Avoid talking when you eat

Eating while chatting with family and friends makes you overeat too quickly. Also, chew slowly for five to ten times to allow the brain more time to recognise when you have eaten enough.

9. Exercise

Apart from controlling your food intake during the festive season, it is important to burn calories too. So don’t skip your workout. Take half-an-hour out to walk, jog or cycle every day as cardio is the quickest way to burn calories.

10. Make your snacks

Use whole flours like wheat, bajra, jowar instead of refined flours to make traditional family recipes. You can also bake your snacks instead of deep-frying them.

Are you hosting a Diwali Party?

Here are a few tips to cook healthy:

• Avoid using any processed foods.
• Use low-fat or skimmed milk to make desserts instead of full cream milk.
• Use healthy cooking methods like stir fry or baking instead of deep-frying.
• Replace sugar in mithais with dates, jaggery or any natural sweetener.

While we agree that Diwali means celebrations and indulgence one must not lose track of their fitness goals. This is especially true for patients suffering from diabetes, obesity and high cholesterol levels. Diwali comes for a few days but the havoc it may create in your health numbers may be detrimental for your health. Be attentive towards your food choices and balance your Diwali festivities.

Do you want a personalised diet plan for Diwali? Consult our expert nutritionists who can guide you with a complete diet plan for the festive season.

Breast cancer starts when cells in the breast begin to grow out of control. These cells usually form a tumour that can often be seen on an x-ray or felt as a lump. The tumour is malignant (cancer) if the cells can grow into (invade) surrounding tissues or spread (metastasize) to distant areas of the body. Breast cancer occurs almost entirely in women, but men can get breast cancer, too.

Metastatic breast cancer is breast cancer that has spread beyond the breast and nearby lymph nodes to other organs in the body (most often the bones, lungs, liver or brain).

What are the risk factors for breast cancer?

The cause of breast cancer is still unknown, however the below factors can increase your risk of getting Breast Cancer:

1. Gender and age

The main risk factors for developing Breast Cancer are being a woman and getting older. More than 70 per cent of all breast cancers occur in women aged 50 years and over.

2. Previous history

Women who have previously had breast or ovarian cancer have an increased chance of developing breast cancer.

3. Family history

A woman’s risk of breast cancer is increased if one or more of her close relatives have been diagnosed with breast cancer. For example, if your mother or sister had breast cancer.

4. Being overweight

This is because body fat increases levels of the hormone oestrogen. Combining a balanced diet with regular exercise helps to maintain a healthy body weight.

5. Alcohol

Regularly drinking alcohol increases the risk of developing breast cancer. Limit your alcohol intake – if you don’t drink, don’t start. If you choose to drink, have no more than 2 standard drinks per day.

Reproductive and hormonal factors

• Menstruation and menopause – women who start their periods (menstruation) at a young age or who have menopause at a late age have an increased risk of breast cancer.
• Having children – the younger a woman is when she has children and the more children she has, the lower her risk of breast cancer.
• Breastfeeding – breastfeeding lowers the risk of developing breast cancer, probably because it reduces a woman’s total number of menstrual cycles. Breastfeeding for longer can also reduce a woman’s risk.
• Oral contraceptives – oral contraceptives (the Pill) cause a slight increase in breast cancer risk. However this risk gradually decreases after a woman stops taking them.
• Hormone replacement therapy (HRT) – women taking hormone replacement therapy (HRT) have an increased risk of developing breast cancer, particularly if they take the combined oestrogen/progesterone HRT.

Symptoms of Breast Cancer

In the early stages, Breast Cancer has no symptoms. As a tumour grows, you may notice these signs:

1. Lump in your breast or underarm.

A lump in your breast or underarm that doesn’t go away after your period. This is often the first symptom of breast cancer. Lumps associated with breast cancer are usually painless.

2. Swelling in the armpit, collarbone, or breast.

Swelling in your armpit or collarbone could mean breast cancer has spread to lymph nodes in that area. This swelling may come before you feel a lump, so let your doctor know if you notice it.

3. Pain or tenderness in your breast.

Although lumps are usually painless, pain or tenderness can be a sign of breast cancer.

4. A flat or indented area on your breast

This could be a tumour that you can’t see or feel.

5. Breast changes

You might notice a difference in the size, contour, texture, or temperature of your breast.

6. A change in your nipple

It could get dimpled, itch, burn, develop sores, pull inward or have a discharge.

Prevention

Treatments are getting better with each passing day and the awareness about this disease is also increasing. Here are a few ways to prevent Breast Cancer:

• Maintain an ideal body weight, prevent obesity.
• Being physically active for at least 30 minutes a day lowers your risk of Breast Cancer.
• Try to eat a lot of fruits and vegetables and keep alcohol at moderate levels.
• Quit smoking.
• Breastfeeding for a total of one year or more (combined for all children) lowers the risk of breast cancer.

Don’t Forget Screening

Regular Breast Cancer screening with mammography helps save lives. It helps detect cancer early when it’s most treatable. For most women, regular mammograms can begin at age 40, but specific recommendations vary by age and risk.

If you are age 40 – 44:

You can choose to begin yearly mammograms.

If you are age 45 – 54:

Mammograms are recommended every year.

If you are age 55 or over:

Mammograms are recommended every other year.

Breast Cancer Facts

• Men can also get breast cancer.
• A woman has about a one in eight chance of being diagnosed with breast cancer in her lifetime.
• Most women (about 8 out of 10) who get breast cancer do not have a family history of the disease
• But women who have close blood relatives with breast cancer have a higher risk.
• About 5 to 10 percent of breast cancers can be traced to specific, inherited gene mutations, such as the BRCA1 and BRCA2 gene mutations.
• Women often detect breast cancers themselves, so don’t underestimate the importance of a monthly breast self-exam.

Do you notice any unusual changes in your breast? Seek expert advice, meet our oncologists at our Comprehensive Breast Care Unit. Please find below link for the website:

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

What is heart failure?

When your heart is working less efficiently can’t pump enough blood that you need.

Your heart chambers respond to stretching to hold more blood to pump. This helps to keep blood moving but gradually the heart pumping deteriorates.

Your kidneys react to this by retaining more salt and water.

What are symptoms:-

Depending on severity of disease, one cane have mild, moderate or severe symptoms.

Fluid overload – As a result of fluid retention you develop swelling in ankles and legs (called edema). This leads to bloating of stomach and loss of appetite.

Fatigue and weakness – less blood and flow to your muscle can cause fatigue and weakness. Less blood to brain may lead to dizziness.

Causes:-

Heart attack, high blood pressure, diabetes, atrial fibrillation (fast heart beat) disease of valves of heart, disease of heart muscle – (cardiomyopathy), congenital heart defects.

Smoking by causing heart attack leads to heart failure.

Diagnosis:-

Diagnosis of heart failure is based on clinical examination and few tests.

Blood test: For sugar, cholesterol, kidney and thyroid. Also NT-proBNP is blood test which help in diagnosis. Higher levels are seen in heart failure.

ECG: Shows heart rate and rhythm, chamber enlargement and electric conduction delay in heart.

Echocardiogram: This is sonography of heart and is most important test. It gives complete interaction of heart pumping, heart valves and is most important tool for diagnosis as well as to seen response to treatment.

X-ray chest: Gives information of water build up in lungs and size of heart.

Treatment:-

Three important medications to improve heart pumping are betablocker, ACE inhibiter / ARB / ARNI and third is Aldosterone Antagonist.

Unfortunately majority of patients do not get target dose of these drugs.

Diuretics are used to reduce fluid retention.

Newer Antidiabetic drugs like SGLT2 inhibitor also gives lot of benefits to patient with heart failure even if they don’t have diabetes.

Correction of iron deficiency also improve outcome of heart failure patients.

Diet:-

Salt restriction of less than 1500 mg previous day is important way to manage heart failure.

When to report to Doctor / A & E:-

• If weight gain more than 2 kg in week,
• Increasing swelling of ankle, feet,
• Worsening of breathlessness,
• Feeling tired or harder time to do daily activity,
• Fast heart beat or palpitations,
• Decrease urine frequency and quantity,
• Dizziness, loss of appetite.

Advanced treatment:

Some candidates with heart failure are candidates of special procedures and surgery.

• CRT (Cardiac resynchronisation) It is type of pacemaker which helps to improve heart pumping.
• ICD (Intracardiac defibrillation) Some heart failure patient may require ICD, to prevent and treat cardiac arrest. It is also a type of pacemaker.
• Heart valve surgery for affected valves.
• Heart transplant for advanced heart failure, not responding to all treatment options.

Alzheimer’s disease is an irreversible, progressive brain disorder that slowly destroys memory and thinking skills and, eventually, the ability to carry simple everyday tasks. Alzheimer’s disease is the most common cause of dementia among older adults. The disease is named after Dr. Alois Alzheimer.

People suffering from Alzheimer’s might forget their loved ones. They might forget how to dress themselves, feed themselves, and use the toilet. The disease makes your brain tissue break down over time. It usually happens to people over age 65. A person can live with Alzheimer’s disease for just a few years or for a few decades.

Prevent Alzheimer’s

Here are a few things you can do to enhance your brain health and work to prevent Alzheimer’s:

1. Learn a second (or third, or fourth) language.

2. Eat raw fruits and vegetables.

3. Add a vitamin K supplement to your diet.

4. Reduce stress.

5. Commit to regular exercise.

6. Laugh more.

7. Limit sugar intake.

8. Make time for meditation.

9. Quit smoking.

10. Adopt a Mediterranean diet.

How to care for an Alzheimer’s patient:

Communication difficulties can be one of the most upsetting aspects of caring for someone with Alzheimer’s. It’s frustrating for those with the disease and for the caretaker. Familiarize yourself with some of the common situations that arise when someone has dementia, so that you can respond calmly and effectively. Here are few to tips to make note of:

• Scheduling. In order to keep your parents or loved ones safe, you have to establish a routine that will make your ordinary day more predictable, stable and less stressful.
• “Cues.” Explain regular, everyday things in detail. For example, if you name a drawer for what is inside, the patient will most likely put things in the correct place you suggested. This will ease things for both the caregiver and the patient.
• Remove danger. Remove things that could endanger patients like knives, car keys and matches.
• Use technology. Use technology at its best to monitor patient health, location as well as to keep a check on them while you are away from home.
• Create limitations. Limit your instructions to one step at a time. If you are having a conversation, limit surrounding distractions like the TV and radio. It will help your loved ones stay focused on the conversation.
• Professional help. If the patient’s health deteriorates ask for help. If required hire a professional caretaker or a nurse for full time or on a part time basis.

Facts About Alzheimer’s Disease

• More than 4 million Indians suffer from Alzheimer’s and other forms of dementia.
• Half of adults aged 85 and over have Alzheimer’s.
• More than half of the cases of Alzheimer’s remain undiagnosed.
• More women have Alzheimer’s than men.
• Globally India has the third highest number of cases of Alzheimer’s.
• India’s dementia and Alzheimer’s burden is forecast to reach almost 7.5 million by the end of 2030.

Alzheimer’s Symptoms

To receive a diagnosis of Alzheimer’s, the person must have experienced a decline in cognitive or behavioural function and performance compared with how they were previously. This decline interferes with their ability to function at work or in usual activities. The cognitive decline must be observed in at least two of the five symptom areas listed below:

1. Reduced ability to take in and remember new information, which includes:

• Getting lost on a familiar route.
• Repetitive questions or conversations.
• Misplacing personal belongings.
• Forgetting events or appointments.

2. Impairments related to reasoning, complex tasking, taking decisions, for example:

• Poor decision-making ability.
• Poor understanding of safety risks.
• Inability to manage finances.
• Inability to plan complex or sequential activities

3. Impaired visuospatial abilities like:

• Inability to recognize faces or common objects.
• Inability to use simple tools.

4. Impaired speaking, reading and writing, for example:

• Difficulty thinking of common words while speaking.
• Speech, spelling, and writing errors.

5. Changes in personality and behaviour, for example:

• Mood changes, including agitation, social withdrawal.
• Loss of empathy.
• Compulsive, obsessive, or socially unacceptable behaviour.

The number one symptom of Alzheimer’s still remains as memory loss especially in the area of learning and recalling new information. If you know someone showing these symptoms guide them to our Alzheimer’s Clinic. Please find below link of our website for further details:

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

Spine care is an essential part of your health. The three main functions of the spine are to: 1. Protect the spinal cord, nerve roots and several of the body’s internal organs. 2. Provide structural support and balance to maintain an upright posture. 3. Enable flexible motion. Your spine allows your body to be in a stable and upright position. A strong spine and good posture are essential to healthy mobility, a painful spine can eliminate it.

Your spine is a part of the central nervous system, along with the brain, and relies on the peripheral nervous system: the millions of nerves that send messages to the brain that control the body’s functions. An unhealthy spine interferes with this entire system, causing a host of unwelcome health issues such as pain, numbness, and weakness in the arms and legs, digestion and impaired control of the bowel and bladder.

Spine disorders:

Here are a few common spine disorders that affect people:

• Degenerative disc disease is a normal part of aging that often occurs along with spinal stenosis. Over time, stressors and minor injuries cause the spinal discs to gradually degenerate, shrinking the space between discs and causing instability and nerve compression.
• Slip disc can occur as a result of injury, fall or repetitive motion or as a part of normal ageing process.
• Spondylolisthesis occurs when one vertebra slips forward on the vertebra below it. It causes immense back pain.
• Kyphosis is an abnormal forward curve in the upper part of the spine. It is typically found in older women but it may occur in any age. Severe Kyphosis may also cause fractures of the vertebrae.
• Osteoporosis typically occurs in post menopausal women and may contribute to vertebral fractures.
• Sciatica is caused by irritation of the root(s) of the lower lumbar and lumbosacral spine.
• Spinal Stenosis is the narrowing of the spinal canal that often accompanies degenerative disc disease and is typically seen in people over 60. It progresses slowly over time and causes back and leg pain during activity.
• Scoliosis is a sideways curvature of the spine that occurs during growth spurts before puberty or as a result of arthritis, spinal injury or other spinal disorders. Most cases are mild, but severe cases can be disabling too.

Strengthen your spine

Do you slouch?

Slouching is the reason why 80% people suffer from spinal problems.

Here are a few tips to help you take better care of your spine and back:

1. Good posture is essential

Maintaining an erect good posture is the key to a healthy spine and helps prevent many spine problems.

2. Deep belly breathing 

This can help improve your posture. Place your hands on your abdominal area and feel your belly move as you inhale and exhale. Do this as many times a day as possible to improve your posture and overall spinal health.

3. Exercise for good spine health

Just 10 minutes per day is all you need to perform some simple spine-strengthening exercises. Neck stretches, shoulder exercises, including bending and extension range-of-motion exercises can dramatically improve the health of the cervical spine.

4. Eat healthy for your spine

You may not think that your diet affects your spine, but it actually plays a key role. A healthy diet consisting mostly of lean proteins, healthy fats and lots of fresh fruits and vegetables is ideal for building a lean body and muscles that support the spine.

5. Get some sunlight

Sunlight contains vitamin D, which is required for strong bones, including the spinal column, and is manufactured in the body through sun exposure. Try to spend 10 to 20 minutes in sunlight daily.

6. Check your sleep pattern

Studies suggest that insufficient sleep is associated with increased neck and back problems. Sleep in a position that enables the spine to relax, the idal being on your side. Choose a suitable mattress as well as pillow for proper neck support.

7. Don’t hesitate to meditate

People who meditate tend to focus on their core, automatically straightening their spines in the process.

Stop these mistakes!

Here are a few mistakes that may ruin or worsen your spine problems:

• Ignoring your pain for too long – If back pain continues for a few days do not ignore. Do not just reply on self medication. Consult a spine expert for correct diagnosis and treatment.
• Choosing surgery too quickly – Do not take hasty decisions. It is recommended to try non-surgical treatments for at least several weeks or months before considering surgery.
• Poor sitting posture – Do you work for long hours at your desk in a poor posture? It is time to correct it with ergonomics.
• Excess mobile usage – Excessive texting or seeing your cell phone for long hours can cause repeated stress injury and pain in the neck. This is called text neck.
• Remaining inactive – If you are in pain, one or two days of doctor-recommended rest is fine. However, over time lack of activity will in fact lead to more pain. Consult a physiotherapist for a daily exercise routine that suits your spine.

Are you or a family member suffering from a spine injury or a chronic back ache? Get yourself checked, consult experts at our Centre for Bone and Joint for further help. Please find below link for more details:

https://www.kokilabenhospital.com/departments/centresofexcellence/centrefor_bonejoint.html