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Category Archives: Health

Prevent Obesity

  • One of the easiest ways to prevent obesity is to never skip a meal, least of all breakfast. If you skip breakfast, you will tend to overeat and consequently put on weight later.
  • Control portion sizes. Rather than eat large meals at infrequent intervals, eat small meals at regular intervals, so you are never starving.
  • Don’t take recourse to fad diets because they are not sustainable. Eat balanced meals that are low on calories and high on nutrients. Include all food types in the meal, from fruits and vegetables to whole-grain foods.
  • Steer clear of carbonated drinks, empty calories and junk food. Drink enough water, eight glasses a day.
  • Eat lots of high-fibre food because it has fewer calories, and hardly any fat. Digestion of fibre-rich food is slow, and your blood sugar level is balanced. You won’t feel hungry often if you eat fibre-rich food.
  • When you eat out, you can easily choose healthier options. Gorge on salads or soups and go slow on the main course or dessert.
  • Get adequate protein because you don’t want to lose muscle. Eat soya, a protein bar or peanuts. But don’t overdo the protein bit, as it could put you at risk for kidney related problems.
  • Don’t binge – there are situations when eating becomes a replacement for anger, sadness or extreme joy. Also, identify your triggers, and keep track of what you eat or how much you eat under certain situations. Don’t eat while watching a game on television, for instance.
  • Get regular exercise. Exercising moderately for at least 30 minutes every day will keep those calories at bay. You could take up a fun form of exercise such as Zumba or dancing.
  • Having a partner for exercise helps because it brings in a sense of motivation and accountability. You can exchange notes and push each other to achieve your targets.
  • Keep track of your weight, so you detect how much weight you have gained early on, and lose it before it becomes a huge problem.
  • Get enough sleep, because lack of sleep can make you put on the pounds.

All about Feet Injuries and Podiatrists

Talking to a doctor is a great idea if you have a health condition, such as diabetes. Similarly, if you have a cardiac disease, you should consult a specialist.

Here, it is important to note that you should never use home remedies to treat some serious foot problems. Instead, you should see a good doctor. Below is a list of such problems:

· Deformities

· Fracture

· Severe sprains

· Animal bite

· Psoriasis

· Pinched nerve

· Kaposi’s sarcoma

· Lump in the foot

· Unexplained swelling, pain and tenderness

When To See A Podiatrist?

Apart from these situations, the decision of seeing a doctor depends upon some other factors as well, such as the duration of the pain or discomfort. If you have severe pain, you should know that you have a serious problem to deal with. In order to pinpoint the actual cause of the pain, we suggest that you consult a specialist.

If the pain doesn’t go away in a few days, and you still have pain, swelling, itching and discoloration in addition to other problems, we suggest that you get in touch with a good podiatrist.

If you don’t know, podiatrists are specialists. They diagnose and treat problems associated with feet. You can see the term “DPM” next to their name, which is short for Doctor of Podiatric Medicine. Not all podiatrists treat all types of feet problems. As a matter of fact, some doctors treat only sports injuries.

Ho to choose a doctor?

So, how can you choose a podiatrist? Well, before you hire the services of one, you have to take into account all the factors that you would have considered when hiring a good doctor. What you need to do is talk to other patients who used the services of one before.

When you see the doctor, you should ask relevant questions until you are satisfied. You should ask him about his experience and affiliations with the hospitals. Ideally, we suggest that you choose a board-certified professional in your area. If you need recommendations, you may want to go to a major hospital.

How to prevent foot injuries

Well, you can do a few things in order to reduce your chances of foot injury. First of all, make sure you buy only high quality shoes. The shoes should fit you. If they don’t, you won’t feel comfortable in your feet. Aside from this, make sure you walk or run carefully.

Leptin

The following are important functions of leptin:

• Primarily, leptin regulates food intake and body weight. It acts on the specific receptors in the hypothalamus to inhibit appetite. When fat mass decreases, the level of plasma leptin falls so that appetite is stimulated until the fat mass is recovered. There is also a decrease in body temperature and energy expenditure is suppressed. Conversely, when fat mass increases, so do leptin levels, thereby suppressing appetite until weight loss occurs. Thus leptin regulates energy intake and fat stores so that weight is maintained within a relatively narrow range.

• Leptin also seems to play an important role in modulating the onset of puberty. For example, undernourished and thin girls take longer to reach puberty than normal girls. Thin girls often fail to ovulate or release an egg from an ovary during menstruation cycles. Reproductive growth and fat stores are, therefore, vital in the regulation of reproduction.

Leptin resistance –

Besides many factors involved in the causation of obesity, an important factors is leptin resistance. Many believe that leptin resistance is the leading driver of fat gain in humans.

The main function of leptin is sending a signal to the brain, “telling” it how much fat is stored in the body’s fat cells. Since leptin is primarily produced by fat cells, obese people have very high levels of leptin. Given the way leptin is supposed to work, these people shouldn’t be eating because their brain should know that they have plenty of energy stored. But the problem is that the leptin signal is not working. As a result, there’s a whole lot of leptin floating around that the brain doesn’t “see” that it is there. This condition is known as leptin resistance. It is now believed to be the main biological abnormality in human obesity.

Therefore, leptin resistance makes the brain change our behavior in order to regain fat that the brain thinks is missing. The brain thinks that we must eat so that we don’t starve to death. Simultaneously, the brain also thinks we need to conserve energy, so it makes us feel lazier and thus makes us burn fewer calories at rest.

Losing weight reduces fat mass, which leads to a significant reduction in leptin levels. When leptin goes down, this leads to hunger, increased appetite, reduced motivation to exercise and decreased amount of calories burned at rest. Basically, the reduced leptin makes the brain think it is starving and so it initiates all sorts of powerful mechanisms to regain that lost body fat.

In other words, the brain actively defends the higher amount of fat mass by compelling us to eat back the lost weight. That is the main reason why yo-yo diets fail to yield the results as the dieters lose a significant amount of fat, only to gain it back.

How to regulate leptin hormone? –

Though leptin resistance is a complex problem, it is not an irreversible one. The following factors will help improve leptin response:

• Reduce sugar and fructose consumption – Minimize using simple starches, refined foods, sugar and fructose. Fructose is a major contributor to insulin and leptin resistance. Fructose disrupts the signals of insulin and leptin, generally by over-taxing the liver because fructose is primarily shuttled to the liver for processing, whereas glucose is primarily shuttled to muscle and fat cells. By reducing the consumption of white sugar and high-fructose corn syrup, we allow liver to do other things like burning fat

• Don’t skip breakfast- Your breakfast should include largely protein and healthy fats. This promotes satiety and gives the body the building blocks to build the hormone.

• Optimize sleep – Try to be in bed by ten o’clock in the night. Take steps to optimize your sleep.

• Avoid frequent eating- When you are constantly eating, even small amounts during the day, it keeps your liver working and doesn’t give hormones a break. Try to space meals at least 3-4 hours apart and don’t eat for at least 3-4 hours before bed. This includes drinks with calories but herbal teas, water, coffee or tea without cream or sugar is fine.

• Exercise regularly- Your workout should include both aerobic exercise and strength training.

• Take more Omegs-3s – Take more Omega-3s by consuming fish, grass fed meats, chia seeds and minimize your Omega-6 consumption by consuming less of vegetable oils, conventional meats, grains, etc. to get lower inflammation and help support healthy leptin levels.

Disc Herniation

Disc herniation is most normally observed between the fourth and fifth lumbar vertebrae, arranged in the lower back.

Causes and Symptoms

When thinking about the spinal discs, picture a donut with a jam filling in the center. The discs are harder on the outside, yet the center is gentler and jam like-which is important to empower the joints to slide over each other smoothly. In any case, when that jam center breaks, the jam-like piece of the disc pushes into the harder piece of the disc into the spinal canal. This break through the wall of the joint will make the disc press against nerve endings at times, causing extreme discomfort. The disc could be damaged to the point that the two vertebrae being padded may begin to rub against each other, causing increased pain.

Disc herniation may be an ordinary side-effect of the body aging and deteriorating. It could likewise come about because of injury to the back and neck when all is said in done.

The most widely recognized side effects of a herniated plate are:

  • Pain emanating from the influenced zone down to the arms and legs, aggravated by development.
  • Muscle shortcoming when the nerves influenced get weaker, causing impedance in engine work
  • Numbness, shivering and cutting agony in the back, arms or legs.
  • In extreme cases, there is a dynamic loss in range of motion and painful sensations in the muscles.

Treatments will be decided by examination, affirmed by x-rays and imaging tests.

Normal Treatment Options

Pain Management

Typically, the most overpowering issue of patients with herniated discs is pain. In this way, pain management is high on the doctor’s list of priorities.

The pain from the nerves being pressed by the herniated disc can be lessened with a prescription medication. NSAIDS, which can be gotten over the counter, are the main source for pain control, but stronger pain requires a specialist’s prescribed solution.

At the point when muscle spasms are a worry, muscle relaxants can be given to the patients. They can likewise be given cortisone shots or different steroids to diminish the aggravation of the muscle and tissue.

Non-Surgical Therapy

Alternatively, some patients who need to go the non-surgical route course to manage their pain with treatments like needle therapy, yoga, chiropractic and massage. While these techniques are not clinically affirmed, they do give a measure of pain alleviation.

Surgery

As a last resort, surgery may be required when different medications have neglected to cause alleviation. It is additionally the suggested treatment for when the manifestations of the herniated disc are weakening the patient’s capacity to work.

Some instances require the damaged disc to be removed and the two vertebrae fused together. Other times, a manufactured plate can be set to replace the herniated one.

Any surgery option will be discussed with a doctor before proceeding. There is likewise the matter of the after-surgery care that will be needed by the patient, including physical therapy with the goal that the patient can recapture most or the greater part of their scope of movement.

Overcome Obesity

1. Restrict non-fibrous carbohydrate intake.

Good carbohydrate foods contain dietary fibre. These are vegetables like cabbage, Brussels sprouts, kale, broccoli, etc. They fill the stomach and contain essential minerals and vitamins. The dietary fibre is converted to short-chain fatty acids which help the body to burn fat.

Potatoes are a source of vitamin C and minerals, but should be eaten sparingly because the starch they contain raises blood pressure.

However, cooking and then chilling potatoes for use in salads produces resistant starch. That reduces the blood sugar-raising effect.

2. Restrict Fructose Consumption

Cease fructose intake. Read the labels. Fructose is present in processed foods and is harmful to health.

Eat no more than 25 grams of fructose a day.

All refined carbohydrates turn to sugar and may cause insulin resistance, which is behind chronic illnesses such as obesity.

3. Replace Unsaturated Fats with Healthy Saturated Fats

Instead of relying on non-dietary fiber carbohydrates like sucrose and fructose – healthy saturated fats present in coconut oil, olive oil, butter from grass-fed cows, raw nuts, organic-pastured eggs, avocados, etc, are sources of long-lasting energy.

All about Lifestyle Diseases

Hyper tension and excessive blood sugar levels are the most important risks affecting the lives of many people. Besides several other contributing factors, excessive salt in the body seems to be facilitating increase in the levels of blood pressure. Kidney is the vital organ which does control blood pressure levels. According to the medical researchers, the readings above 140/90 are known as the hyper tension. lesser salt intake, relaxation, drinking green tea, consuming two or three garlic cloves in the morning, etc are some of the natural remedies Balanced diet or nutritious food and brisk walking are also helpful. Avoiding the risky decisions, planning the work perfectly, avoiding disappointment, inclusion of fun in one’s life, meditation, yoga, management of time effectively, healthy inter personal skills,etc would also aid in reducing unnecessary stress.

Good sleep can reduce higher glucose levels. Our blood needs only certain minimum levels of glucose. The excessive amounts can cause several health problems. The excessive glucose in the blood would lead to its clotting. The body might lose its immunity. Consuming our food at regular intervals would go a long way in reducing the risk of high glucose levels. Natural herbs such as neem leaves, lady finger, garlic, onion, green tea, etc are of great help to maintain normal blood sugar levels.

Obesity is one of the major factors in reducing the effectiveness of the people. It is also responsible for the onset of the above mentioned health hazards. Several factors do play a role in the increase in our body’s weight. Many people seem to be getting good awareness about the ill effects of excessive weight.

Counter Flat Feet

Let’s find out if you have flat feet first:

1. Get your feet wet.

2. Stand on a flat surface where your footprint will show, such as on a concrete walkway.

3. Step away and look at the prints. If you see complete imprints of the bottom of your feet on the surface, then you’re likely to have flat feet.

Seems silly but it works! This is the less precise way to test it. Doctor offices have more tool, but this can be a great starting place.

Most people are born flat-footed and they have no problem concerning their feet or any joints related to their feet. Others may have a stretched or torn tendon, nerve problems, or possibly a broken or dislocated bone causing them to become flat-footed. While some women become temporary flat-footed from pregnancy, one of the many joys gained from childbirth.

If you were born with flat feet you might get along just fine in life and in footwear.

If you have flat feet or fallen arches because of age, nerve damage, or tendon damage some of the remedies may help. Symptoms can be big or small depending on your body. The safest bet is always to go to your doctor and find out for sure.

Some options to help you cope with flat feet include:

· Physical Therapy

· Pain Relief Medication

· Rest and Ice down

· Shoe Modifications – Braces, Cast

One final interesting item, what does it mean to have fallen arches?

Years of using your feet to walk, run, and jump eventually may take its toll. One of the eventual consequences could be a fallen arch. The posterior tibial tendon becomes weakened after long-term wear a tear. The posterior tibial tendon is the main support structure of the arch of our feet. The tendon can become inflamed (tendinitis) after overuse – sometimes it can even become torn. Once the tendon is damaged, the arch shape of the foot may flatten.

Spot a Quality Heel

WEAR YOUR real SHOE SIZE
If you are an 8 ½, wear an 8 ½, and not an 8. Don’t focus on the number think about how you would look after a couple of hours in that too small shoe. Your face would be a lot happier if your feet were. Get your size! Plus you won’t have to stretch them out which extends the life of your shoe also.

LOOK AT HOW THE SOLE IS ATTACHED TO THE SHOE.
If the sole is stitched on, make sure the stitches are even and look secure. If it’s glued on, check to make sure that there is no space around the edges where the sole could start to peel off. You want a bottom that’s seamless and isn’t going anywhere.

More expensive shoes are usually sewn to the sole, hand-stitching, or more likely machine stitching is more time consuming.

PAY ATTENTION TO THE LINING.
In high-quality shoes, the insole lining is usually made of leather, not a synthetic material, and goes all the way around the inside of the shoe. If the shoe only has padding on the bottom but not the sides (that’s where people get confused on stretching their shoes if it doesn’t have a full leather insole it’s not going anywhere).

MATERIAL MATTERS.
The leather is the most popular material for high heels. Make sure that you buy shoes that aren’t made out of synthetic fibers like nylon or plastic. These will be extremely uncomfortable after a few wears, and won’t last nearly as long.

Make Hair Grow Back

Hibiscus Flowers for Hair Fall

Hibiscus flower is the great remedy for hair fall issue; it is rich in vitamin C, phosphorous, riboflavin, and calcium which decrease the hair loss. Take 150-200 ml of coconut oil and crush the petals of 3-4 hibiscus flowers and add into the oil, heat the oil until the quantity becomes half. Cool the oil and use this as a conditioner. Apply the infused oil 2-3 times in the week for effective results.

Eggs Reduce Hair Fall

An egg is the power pack of multiple nutrients such as proteins, minerals, and B-complex vitamins that are essential for healthy hair growth. Egg yolks are rich in lutein, which hydrate your hair and improve its elasticity and protect from damage. Take 1 whole egg and 2 teaspoons of Aloe Vera gel; whisk the ingredients in a bowl to get a smooth mixture and then apply to head gently. Leave it for 30-45 mins and then wash with normal water.

Apple Cider Vinegar Acts as Antimicrobial

The acetic acid in ACV makes it a potent antimicrobial agent. Microbial infection is the common underlying cause of dandruff which causes hair fall. ACV stimulates better blood circulation to the hair follicles that is vital for encouraging hair growth and preventing hair loss. It strengthens the roots and promotes growth. Dilute the ACV with water, massage your scalp with the diluted ACV, cover the head with a wet towel and leave it for 15-20 mins. Then rinse with normal water.

Curry Leaf for Hair Fall Control and Hair Regrowth

Curry leaf is rich in antioxidants that moisturize the hairs and prevent hair loss and thinning. It helps to strengthen follicles and keep them healthy. Take a handful of curry leaves and blend into a blender until you get a paste. Add 2 teaspoon of curry leaf into thick curd, mix these two ingredients until they form a paste of smooth consistency. Apply the paste to your scalp and hair. Ensure that all of your hair is covered in it from the roots to the tips. Leave it on for 30 minutes and wash it off with shampoo.

Follow Healthy Lifestyle

Include more of green leafy veggies and fruits, drink lots of water which flushes out the toxins. Practicing meditation and yoga reduce the mental stress and balance the hormone functions

Comfy Feet

Brazilians value their foot health, and they treat their feet with the utmost care. Although every culture is different, some of the most serious side effects of bad health are neglected feet. For example, in diabetes, we check feet on every exam. This is because the first signs of complications from diabetes can often be seen in feet. What are your feet telling you about your health? Go ahead and buy those shoes that give them the extra comfort they need. Who knows, maybe that will help you be as active is you want to be as well. Here are some pointers on picking the right shoes, directly from Harvard:

Shop for shoes in the afternoon, as your feet expand throughout the day.
Wear socks that you would normally wear.
Walk in the shoes before purchasing, and trust your own comfort fit more than size!

As I think about the past 10 years in medical missions, I think the best stories are of being able to give someone the gift of new shoes. For many of us it’s easy to take for granted that we can have the right shoes we need. But, this is definitely a luxury in many parts of the world.

I think particularly of a woman I met in Africa, who walked five miles every day to work. Her feet looked so worn and tired, and all she had to wear were flip flops. Once I realized we wore the same size, I gave her my favorite running shoes that I was wearing that day. The colors looked so cheery on her feet, and definitely gave her an extra bounce as she walked the dirt road home. The look of relief on her face was priceless when I handed her those shoes. She could now walk to work with shoes that supported her. As I watched her step turn into a bounce, I was reminded how easy it is to take something as simple as good shoes for granted.