Thursday, 24 November 2011

Best Exercises for Diabetic Patients

Keep fit, keep healthy

Proper diet and medication if combined with an exercise regime of 3-4 days a week can work wonders for diabetic patients. Adequate exercise not only helps one lose excessive body fat but also helps in bettering the condition of the heart and controlling the blood sugar level.

Type II diabetes is a more prevalent type of diabetes which develops later in life, when cells of the body become insulin resistant. Hence, it is very important to incorporate exercise in the daily routine to ensure successful controlling of the blood sugar level.

Below are some exercises that will help achieve the goal of a fitter life:


This is the safest and the best way to keep one fit. A walk of around 30-40 minutes a day not only refreshes you but also improves the circulation of your body. If you have been very inactive lately, start with walking 10 minutes in a day and gradually increase the time to 30-40 minutes.

A brief jog of about 5-10 minutes, usually after 15 minutes of walking, can help in lowering the bad cholesterols. Alternate between walking and jogging and then gradually start with jogging for around 20 minutes a day.

Household chores:

Simple household chores such as gardening or mopping and scrubbing the floor are also effective forms of exercises without stressing the body too much. Chores such as dusting the furniture and preparing food, washing utensils also provide light exercise to the body.

Cycling for around 15 minutes a day will help in proper blood circulation and also help lose that extra weight.


This is the most fun exercise that one can do. It not only rejuvenates you, but also is a simple way of keeping fit without any stress and after-effects. For those who have a foot problem, this exercise can replace cycling.

Light aerobics:

Regular practice of light aerobics helps in burning unnecessary fat and keeping one fit, that too in an enjoyable way. Some good music will lift your spirits and you won’t get bored of exercising.

Yoga and Pilates:

Yoga offers some very good stretching exercises that help maintain the flexibility of the diabetic patients. Same is true for Pilates. Pilates and Yoga can double up as aerobics exercises as well as flexibility exercises. Stretching and warm up before exercise and cool down after exercise reduces the risk of injury. Avoid asanas with extreme postures and rigorous movements.

Before starting exercise, always remember:

•    Start slowly with low impact exercises such as walking and jogging. Gradually increase the speed and time as per convenience.
•    Always consult the doctor before combining various forms of exercises.
•    Start exercise with a warm up and conclude the exercise with a cool down regime.
•    Always carry an identity card showing that you are diabetic, in case of any emergency.
•    Carry energy snacks and sugar-free fluids in case of dehydration.
•    If you feel any pain the chest or the legs, etc stop exercising and contact your doctor.
•    It is very important, in case of diabetics to keep their feet protected. Therefore, wear proper shoes and socks before venturing out.

Friday, 11 November 2011

Avoid Stroke with 5 Simple Ways

High blood pressure, old age, smoking and diabetes have always been associated with stroke, medically known as cerebrovascular accident (CVA). CVA is the rapidly developing loss of brain function/s due to the disturbance in the blood supply to the brain. This can be due to ischemia i.e. lack of blood flow caused by blockage i.e thrombosis, arterial embolism, or a haemorrhage.

Stroke can cause complications, neurological damage and could be fatal too and is the major cause of adult disability in the USA and Europe. To keep the key risk factors at bay, one can practice a simple yet healthy way of life. Following are some of the ways to prevent stroke:

Exercise regularly:

Moderate activity at least five days a week helps in keeping the heart healthy and the blood pressure at bay. Include simple exercises in your daily life such as walking for half an hour a day or taking the stairs instead of using the elevator. A proper amount of physical activity keeps your cholesterol levels low and help you keep fit if you are a diabetic. The rate of having a stroke is higher in case of diabetics. It is advisable to consult your doctor before taking part in rigid exercise programmes.

Say no to alcohol and smoking:

Alcohol and smoking are key factors associated with stroke. So throw away that stack of cigarettes or gift away that bottle of rum at home. Passive smoking is as bad as active smoking. Encourage your loved ones not to smoke when you are around. If you are an addicted smoker, try and kick the butt slowly. Studies suggest that women smokers are prone to stroke than men. Drink moderately and slowly give up on drinking.

Say yes to a healthy diet:

Having a balanced and healthy diet will not only make your heart happy, but will also keep you away from the ‘bad’ cholesterols ruining your body. Include a lot of vegetables in your diet, especially the green leafy ones that give you a dose of the much needed Vitamin B6 and B12. These vitamins are associated with lowering the level of homocysteine, an amino acid that is associated to heart diseases and stroke. Decrease your intake of saturated and trans-fats. The saturated fats block the arteries, resulting in high blood pressure. Adopt a plant based diet, which is less on fats and a rich source of vitamins, minerals and fibres.

Live a stress free life:

It is very important to stay happy and have positive thoughts in the mind to have a stress-free and disease-free life. Stress not only increases the risk of heart diseases, it also makes you prone to stroke. Maintaining a healthy weight, meditating on a regular basis and spending quality time with family are some of the ways to alleviate the risk of heart diseases. You can practise yoga, walk outdoors with friends or loved ones, pursue a hobby such as singing or travelling or gardening to keep your life full of happiness and tranquillity.

Visit the doctor regularly:

Even if a healthy diet and lifestyle is practised, it is very important to get yourself checked regularly. A cliché goes, ‘prevention is better than cure’, which is true in all sense when it comes to stroke. A regular check up ensures that you do not suffer from blocked arteries or high blood pressure and that your heart is stable. Always consult your doctor about the diet you are taking or the exercise routine that you are following.

All the above mentioned activities will not only help you to combat the risk of stroke but also keep your family happy. Healthy eating and thinking are the way to go!

Thursday, 8 September 2011

Tips for a Healthy Heart

The road to a man's heart surely goes from the stomach. But, the road to a healthy heart from too many different ways like healthy life-style, good habits and timely precautions.

The heart is a muscular organ responsible for pumping blood through the blood vessels by repeated, rhythmic contractions. Taking specific steps to care for your heart can prolong your lifetime by decades.

Unfortunately, there is an alarming rise in deaths due to heart problems than due to cancer. Coronary heart disease is responsible for 1 in 5 deaths. Some 7 million men and 6 million women are living with some form of coronary heart disease in the United States alone. Around 1.3 million people suffer a new or recurrent coronary attack every year, and about 40% of them die as a result of the attack. This means that roughly every 65 seconds, an American dies of a coronary event.

In India, cardiovascular disease is the leading cause of death. The deaths due to CVD in India were 32% of all deaths in 2007 and are expected to rise from 1.17 million in 1990 and 1.59 million in 2000 to 2.03 million in 2010. Although a relatively new epidemic in India, it has quickly become a major health issue with deaths due to CVD expected to double during 1985-2015.

Family history of heart disease, hormonal complexities also have a major share in leading to heart problems. People with diabetes are more likely to suffer from heart disease. If you have a family history in heart disease, diabetes you are advised to follow a strict routine of sugar check-ups and heart check-ups.

Taking care of your diet, exercise, smoking, stress coupled with regular tests is very important for everybody. Here are five simple heart care tips you can easily follow starting today.

Eat Less Carbs:  A diet high in carbohydrates contributes significantly to heart disease. Research has found out precisely, how cornflakes, white bread, french fries and similar foods containing high amounts of carbohydrates aggravate the probability of a heart disease. Arterial stress was observed in people who consumed foods with a high glycemic index such as cornflakes, sugar and french fries. It was discovered that foods having a high glycemic index made the brachial arteries swell for many hours.

Stop Smoking: Smoking is a major cause of heart disease. The American Heart Association has named cigarette smoking as the most dangerous of the modifiable risk factors. Overall, smokers experience a 70% greater death rate from heart and blood vessel disease than nonsmokers. Heavy smokers (twenty or more cigarettes per day) have a death rate two to three times greater than nonsmokers.

Exercise: There's been a lot told about the benefits of exercise. All you need is 20 to 30 minutes of exercise that keeps your heart at 60% to 70% of your maximum heart beat rate. For adults that is about 110 beats per minute. Walking fast is helpful, not taking a stroll. The best thing is to jog or even run. Interval training has a number of benefits. This is one of the most simplest and powerful things one can do to keep the heart healthy.

Reduce Stress: More and more evidence suggests a relationship between the risk of cardiovascular disease and environmental and psychosocial factors. These factors include job strain, relationship issues and social isolation. Acute and chronic stress may affect factors such as high blood pressure and cholesterol levels, smoking, physical inactivity and overeating. Try to consciously observe when you are getting stressed and take steps to relax yourself. Deep breathing helps. Close your eves and take a deep breath. Inhale for 4-5 seconds and slowly exhale. Do this 3-4 times whenever you feel you are stressed.

Regular Checkups: Based on your family history, age and lifestyle, you may have to take additional care and frequent check-ups for your heart. Ask your doctor to check your cholesterol levels, to ensure that there is the right balance between LDL and HDL levels. Also have your blood pressure checked regularly. High blood pressure is also a major cause for heart disease.

Sunday, 28 August 2011

Effective Ways to Avoid Alzheimer’s disease

Although, unfortunately we still don’t have any idea about the exact reasons of Alzheimer’s disease or why it happens, what can be called fortunate is that we do know some tips to avoid this crippling disease grab our life. There are several food and lifestyle ways those are strongly recommended by researchers and physicians in order to minimize the risk for getting defeated by Alzheimer’s. 
What follows are six very important and effective lifestyle as well as food elements that can drastically cut down your possibility of being the next victim of this deadly disease seemingly becoming ubiquitous.

Go for Vegetable Juices –
According to research published by the American Journal of Medicine, people drinking three or more servings of fruit and vegetable juices per week have a 76 percent lower risk of facing Alzheimer's disease than people who drink less than one serving per week. Eating plenty of vegetables is more advisable as you get the vital fiber through this. Choosing vegetable juices over fruit juices is beneficial as some people might develop a high blood sugar level and health problems related to this if they drink more fruit juices. So, better stick to vegetable juices or raw vegetable.

Don’t forget Omega-3 Fatty Acids

An omega-3 fatty acids enriched diet can drastically slow down the progress of Alzheimer’s disease. Walnuts, flaxseeds, beans, fish, olive oil are the foods that will provide you with ample of omega-3 fats.

Try to maintain a healthy weight as per the height

The overweight people who are in their 40s are at a greater risk of becoming affected by Alzheimer’s disease later in life than those who are not overweight.  Hence, maintaining a proper weight also keeps you away from other diseases too.

Give some tricky work to your brain.

As our body needs exercise to keep it healthy, in the same way the brain cells need to be kept alert and healthy by giving them work. Indulge in some creative and tricky activities that would stretch your problem solving capabilities. Adopt some hobbies that would refresh your mind and body.

Stay away from aluminum

According to the National Institutes of Health, "certain aluminum compounds have been found to be an important component of the neurological damage characteristics of Alzheimer's disease."

Try to avoid processed cheese and cornbread, Aluminum cookware, especially when alkaline foods (like green vegetables) or acidic foods (like tomatoes) are cooked in them. Prefer glass or steel cookware. 

Avoid potential sources of mercury

While still there are arguments for and against a connection between mercury exposure and one's risk for Alzheimer's disease, a study published in a 2001 edition of the journal Neuro Report shows that inhalation of mercury vapor can cause neurological damage that is strikingly similar to the damage that is found in people with Alzheimer's disease.

Try to minimize the use of thimerosal, a preservative that is found in many vaccines, amalgam dental fillings, seafood, particularly large fish that are high in the food chain, broken compact fluorescent light bulbs.

Monday, 22 August 2011

Are You Popping Paracetamol Too Often? It May Hurt Your Liver

Be easy while popping pain-killer drug paracetamol. It is a safe medicine until used within the prescribed dose however an overdose of paracetamol might prove dangerous by affecting the liver. Physicians advise to strictly follow the warnings present on labels of paracetamol and its other combinations.

Consumers should confine the use of this drug and experts ask to lower the maximum recommended dose from the existing 4 gm in a day. If this medicine is taken as per the prescribed dose, it proves as the safest analgesic and fever-lowering medication. But shockingly, it is found; especially in western countries, that 'paracetamol poisoning' is taking place involving abuse of this drug sometime even intentionally.  

The drug paracetamol is under scrutiny as there is an alarming rise in cases of acetaminophen-related liver injury in the US. The risk accentuates if there is a combination of paracetamol with codeine (found in cough and cold medications). When contacted, a GlaxoSmithKline spokesperson said: "GSK continues to believe that paracetamol medicines are appropriate for OTC, prescription and combination use when taken as directed. As consumer safety is paramount, GSK supports any change that helps or educates our consumers on the safe, effective and appropriate use of medicine".

GSK is the owner of the two most popular brands of paracetamol - Crocin and Calpol, while other brands like Pacimol, Metacin and Pyrigesic are also available in the country. According to the doctors paracetamol is the ''safest pain killer'' and liver damage is rarely seen, however it should be used as directed. 

Says Anupam Sibal senior consultant pediatric gastroenterology "Paracetamol is the safest anti-pyretic and medication for fever. But since it is available over the counter people should use it with caution. While administering to kids, you should not confuse drops with syrup, as drops are highly concentrated".

Friday, 5 August 2011

Tips on How to Select a Perfect Toothbrush

How do you select your toothbrush? May be you go to the mall, hover over the shelves picking up some brushes, looking for a favorite color and affordable price and that’s it, you are done with the choice of your toothbrush. No wonder, most of us do like that. We never give it a thought if the selection of brush has any importance. 

A toothbrush plays determining role in the dental diseases including the gum problems. You should consult your dentist in order to buy the most suitable toothbrush. Don’t go for something ‘almost similar’ toothbrush, get the exact one.

If you say that you buy the expensive brushes so they must be right for you, be clear in your mind that expensive brushes do not satisfy. They usually have natural bristles with hollow filaments and thus they rapidly become infected and soggy. Nylon brushes are more suitable as they can be made as per the specification. 

How to Choose a Right Toothbrush

Most dental diseases are result of bacterial infections through plaque collecting on the teeth and gums. A right toothbrush should have small head capable of reaching all the corners of mouth with a flat brushing surface and a straight handle. Always choose medium or soft nylon bristles and never hard ones. Ideally, you should use four brushes a year. Children may need more than this as they mishandle it. 

Electric or Automatic Toothbrushes

Automatic or electric toothbrushes are useful for physically challenged people, people who lack the technique of conventional brushing, children who need some attraction to brush teeth and lastly people who are in a hurry and are lazy. All automatic brushes are battery-driven and so it is your responsibility to ensure the battery is not in run-down state because in such situation the brushing will not be done properly. 

However, dentists always recommend use of usual toothbrushes by mastering the technique of brushing. So, master the technique, choose the perfect toothbrush for yourself and enjoy the oral hygiene with healthy teeth and healthy gums.  

Monday, 1 August 2011

How to Quit Smoking with 7 Tips ?

Have you been trying hard to stop smoking but failing to quit it? Here are some effective tips that would strengthen your decision of quitting the habit of smoking. One fact that would relieve you and boost up your spirits is that most smokers fail many times before quitting it successfully.

So, your past failures were the steps in the process of quitting smoking. They are the part of the journey towards being a nonsmoker. 

Here are 7 techniques that will assist you in quitting the habit of smoking. Take a look to know how to stop smoking.