Embrace longevity and superior age care this World Health Day. Discover how to feel vibrantly young with our timeless wellness secrets.

In a world that’s obsessed with the quest for eternal youth, as we celebrate World Health Day, we often find ourselves sifting through countless tips and tricks promising the secret to ageing gracefully.

But what if the true secret lies not within the latest anti-aging serum but in adopting a lifestyle that’s been time-tested across different cultures?

India is on the brink of becoming an ‘old country’ by 2050, with an estimated 350 million people expected to fall into the senior citizens category. Meanwhile, Japan is leading the charts with one of the highest longevity rates worldwide. As we recognize World Health Day, let’s unlock the secrets to healthy ageing.

But first, let’s look at some facts!

The Indian Scenario: A Contrast in Aging

India presents a fascinating paradox. On one hand, it’s grappling with the challenges of an ageing population, with the United Nations Working Group on Ageing predicting a significant shift in demographics by 2050. Currently, the proportion of older persons in India is projected to leap from 8% in 2015 to 19% by 2050. Yet, the story of ageing in India varies dramatically from urban to rural settings.

In urban areas, life is a whirlwind of stress, pollution, and sedentary lifestyles, contributing to a rise in non-communicable diseases. Cities, pulsating with economic growth, unfortunately, falter in nurturing health and well-being.

For instance, India’s urban population, set to reach 675 million by 2035, faces unprecedented levels of air and noise pollution. This urban lifestyle starkly contrasts with rural India, where the pace of life is slower, communities are tighter, and diets are more natural.

This dichotomy is not just anecdotal; it’s backed by studies suggesting that rural populations often enjoy better baseline health metrics, attributed to more physical activity and less processed diets.

And do you know how it’s impacting us?

1. Non-communicable diseases are estimated to account for 63% of all deaths in India, making them the leading cause of mortality. Of these, cardiovascular diseases are the most prevalent, contributing to 27% of total mortality. They are followed by chronic respiratory diseases at 11%, cancers at 9%, diabetes at 3%, and other NCDs making up the remaining 13%, according to the World Health Organization.

2. The economic repercussions of non-communicable diseases in India are significant, with these conditions being responsible for the majority of out-of-pocket expenditure on health. The estimated economic output lost to NCDs, excluding mental health conditions, is projected to be USD 3.55 trillion between 2012 and 2030.

This staggering figure highlights the extensive strain NCDs place on individuals and the nation’s economy. Of course, India isn’t alone and the world will soon experience similar issues. But how is that this one country is doing it in the way it’s supposed to be?

Japan: A Blueprint for Healthy Ageing

Japan stands as a stark contrast, not just to India but to much of the world, when it comes to ageing. It’s no secret that Japan boasts one of the highest life expectancies globally, a feat attributed to a variety of factors.

Diet plays a crucial role, with the average Japanese diet rich in fish, whole grains, vegetables, and soy products. However, it’s not just what the Japanese eat but also their approach to life.

The concept of ikigai, which translates to “a reason for being,” imbues daily life with purpose and satisfaction, contributing significantly to mental health and longevity.

Moreover, Japan’s societal structure supports ageing in place, enabling the elderly to live independently yet interconnectedly within their communities. This holistic approach to ageing—where physical health, mental well-being, and social integration are all prioritised—offers invaluable lessons for the rest of the world.

Turning the Tide: How to Embrace Ageing Gracefully

So, what can we, regardless of our geographic location, learn from India’s rural vitality and Japan’s longevity secrets to defy ageing?

Here are actionable insights and strategies:

1. Embrace Physical Activity: The sedentary lifestyle is a modern plague. In rural India, daily routines naturally incorporate physical labour, while in Japan, practices like walking and tai chi are prevalent among the elderly. Aim for at least 30 minutes of moderate exercise daily to boost heart health, manage weight, and improve mood.

2. Prioritise a Plant-based Diet: Both traditional Indian and Japanese diets emphasise fresh, plant-based foods. Incorporating more fruits, vegetables, whole grains, and legumes into your diet can reduce the risk of chronic diseases and support a healthy weight.

3. Find Your Purpose: Ikigai isn’t just for the Japanese. Reflecting on what brings you joy and purpose can enhance mental health and resilience. Whether it’s a hobby, volunteering, or career passion, pursue what makes you feel fulfilled.

4. Connect with Community: Loneliness can be as harmful to health as smoking up to 15 cigarettes a day. Both in India’s rural communities and in Japan, strong social ties contribute to longer, happier lives. Invest time in building and maintaining relationships.

5. Regular Health Screenings: Early detection of health issues can make a significant difference. Follow recommended guidelines for health screenings, including those for cholesterol, diabetes, and cancer. Regular check-ups can catch problems before they become more serious.

6. Adapt and Adopt Mindfulness Practices: Stress management is key to healthy ageing. Practices like meditation, yoga (originating from India), and mindfulness can help reduce stress and improve overall well-being.

The journey to ageing gracefully doesn’t have a one-size-fits-all roadmap. It’s about making mindful choices every day—choices that reflect respect for our bodies and minds. By looking towards cultures that have woven the art of ageing well into the fabric of their society, we can start to redefine our relationship with ageing.

Ageing is inevitable, but how we age is something we can influence. Whether it’s adopting a more plant-based diet reminiscent of rural India, finding our ikigai like the Japanese, or simply deciding to move more and stress less, the power to age gracefully is within our reach.

Start with one small change today, and who knows? You might just find yourself feeling 30 at 40 and beyond.

Ready to embark on this age-defying adventure?

Remember, it’s the small steps that lead to big changes. Here’s to embracing each year with health, happiness, and a zest for life that knows no age limit.

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Understanding and Accepting Autism. Bringing comfort to those in need.

Explore the importance of understanding and accepting autism, offering practical tips to support autistic colleagues and create an inclusive environment. Dive into the world of autism awareness and acceptance and discover how you can bring comfort and support to those with autism, fostering a culture where everyone thrives.

Imagine walking into a world where sounds, sights, and even the light touch of fabric feel intensely different. Where words get lost not for want of thoughts but because they simply can’t find their way out.

This world is a daily reality for approximately 18 million people in India diagnosed with autism, a spectrum of conditions that affects 1 to 1.5% of children aged two to nine years.

With the theme for World Autism Awareness Day 2024 being “Light It Up Blue,” it’s a global call to not just understand but truly accept and celebrate the unique perspectives and contributions of autistic individuals in every sphere of life.

This article aims to peel back the layers of autism, offering a glimpse into the minds of those on the spectrum and providing actionable steps for you to foster an environment of comfort, acceptance, and support. Are you ready to make a difference? Let’s dive in!

Fostering Autism Awareness and Acceptance

In a world rich with diversity, understanding and accepting autism stands as a beacon of empathy and inclusion. We need to understand that autistic individuals often bring remarkable skills to the table—be it an unparalleled focus, an exceptional memory, or a unique way of solving problems. By understanding their world, we can better support their integration into ours.

And for that to happen, improving acceptance for individuals with Autism Spectrum Disorder (ASD) is crucial for creating a more inclusive and understanding society. Here’s how we can all contribute to a more accepting and aware world.

• Practice Patience in Communication: If you’re conversing with someone on the spectrum who may need more time to respond, give them the space and time they need without pressuring them. This patience can make communication more comfortable for them.

• Create Sensory-Friendly Spaces: At home or in shared spaces, consider adjusting lighting, noise levels, and textures to create a more comfortable environment for individuals with sensory sensitivities. Simple changes, like using dimmable lights or having a quiet room, can make a big difference.

• Use Clear and Concise Language: When giving instructions or sharing information, be as clear and straightforward as possible. Avoid idioms or phrases that can be taken literally, which might confuse someone who interprets language more directly.

• Educate Your Circle: Share what you learn about autism with friends, family, and colleagues. Dispelling myths and spreading understanding can change attitudes and behaviors in your community.

• Offer Support in Social Situations: If you notice someone on the spectrum feeling overwhelmed or left out in social settings, gently offer your support or help them find a quiet place to regroup. Sometimes, just knowing someone is there to help can alleviate stress.

Every action, no matter how small, can make a big difference in fostering acceptance and understanding. Here’s a table offering communication tips that align with autism acceptance:

These tips aim to foster a more inclusive and understanding approach to communication, aligning with broader goals of autism acceptance.

How does Autism Awareness and Acceptance Help ASD Individuals?

Acceptance plays a pivotal role in transforming the lives of individuals with Autism Spectrum Disorder (ASD), initiating a positive shift that reverberates through their experiences and interactions. Here’s a concise overview of how acceptance fosters change:

• Adequate Validation of Their Condition and Emotions: Recognizing and validating the unique sensory and communicative experiences of individuals with ASD affirms their reality, encouraging a supportive atmosphere where their feelings are acknowledged without judgment.

• Improved Self-Acceptance, Confidence, and Mental Health: Acceptance nurtures self-esteem in people with ASD, enabling them to embrace their individuality. This bolstered self-image propels them to face new challenges and reduces feelings of isolation, anxiety, and depression.

• Better Relationships with Peers: Acceptance from peers enhances social inclusion, offering autistic individuals vital support, opportunities for emotional development, and a sense of community, facilitating a more understanding and inclusive society.

• Increased Quality of Everyday Life: When accepted, individuals with ASD experience fewer barriers to inclusion, receive necessary support, and feel valued within their communities. This leads to a more manageable daily life, allowing them to pursue their interests and contribute meaningfully to society.

In sum, acceptance is not just beneficial—it’s essential for enabling individuals with ASD to lead fulfilling lives, underscoring the importance of cultivating understanding and inclusivity at all societal levels.

Conclusion

In wrapping up our exploration of understanding and accepting autism, it’s clear that embracing individuals on the spectrum is not just about acknowledging their presence in our lives and communities.

It’s about actively participating in creating a world where comfort, acceptance, and support are the norms, not the exceptions. From the poignant insights into the inner experiences of those with autism to practical advice on promoting acceptance, every aspect underscores the importance of seeing beyond the diagnosis to the individual.

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5 fun ways to strengthen your muscles

If you are someone on a fitness journey, you might have heard frequent mentions of muscle strengthening from your gym trainer or fitness influencers. Muscle strengthening exercises make your muscles work harder while boosting muscle health and bone density.

Regular muscle training has been linked with health benefits like better posture, reduced joint aches, lower risk of sustaining injuries, and slowing the pace of bone and muscle loss.

When you add muscle training to your fitness regime, over time you are likely to enjoy perks like better blood sugar levels, weight management, emotional state, and more confidence. According to a 2022 meta-analysis, people opting for muscle strengthening just 30-60 minutes a week are at a lower risk of dying prematurely than those who don’t.

The experts who conducted the study explained that muscle-strengthening exercises are recommended as they can lead to better physical functioning. The benefit can, in turn, lower the risk of lifestyle diseases like cardiovascular diseases, cancer, and diabetes.

How to work on muscle strengthening

Despite its advantages, the lack of awareness about muscle strengthening is impacting people’s health levels across the country. There are also myths like muscle training being strenuous that discourage people from trying their hand at it. In a study by InBody, seven out of 10 Indians were found to be suffering from poor muscle health and needed to gain muscle mass. Conducted across eight cities, the survey observed the fitness levels of citizens between the ages of 30 to 55 years.

Unlike what many people think, muscle strengthening doesn’t always involve hitting the gym or working out for hours. It can be as easy as climbing stairs, doing a couple of jumping jacks or push-ups, or heavy gardening. Let’s get to know how we can incorporate muscle strengthening into our daily lives.

1. Dancing: Put on your favorite playlist and start dancing. There’s no right or wrong way to dance. Along with burning calories, dancing aids the development of lean muscle mass.

2. Taking the stairs: By ditching the elevator and climbing the stairs, you engage your leg muscles to carry your weight, step after step. The activity when repeated every days can lead to robust leg muscles.

3. Heavy gardening: As messy as weeding, digging, planting, and mowing your lawn sounds, your muscles are going to thank you. During heavy gardening, you strengthen your muscles by engaging the ones in your limbs, abdomen, shoulder, and back. Gardening also helps in improving mobility and muscle endurance

4. Cycling: The next time you are going to a nearby spot, choose cycling over driving. The activity targets your calves, hamstrings, quads, and glutes, making your legs stronger.

5. Push-ups or squats: These exercises are among the most effective forms of physical training which is why you will see them included in almost every kind of workout. By engaging all muscles of the body, they can make your core stronger and improve your upper body strength.

Why nutrition is important for muscle strength

If you are committed to muscle training but are not focussing on nutrition, you are missing out on a key parameter for good health. If exercise keeps you in good shape, nutrition is the fuel that keeps you going. There’s more to muscle building than lifting weights and working out and nutrition is an important component in your fitness journey.

According to nutritionists and dietary experts, nothing can replace a balanced and nutrient-dense diet. They also warn people against consuming supplements without medical advice as they can do more harm than good.

For gaining muscles, the two crucial nutrients to take care of are calories and protein. Being the building block of your body, protein rebuilds muscle tissue. By having adequate calories each day, you get the energy to get going. Here are a few examples of foods that can help you achieve your muscle strengthening targets easily: 

• Egg: Apart from healthy fats and vitamins, each egg has six grams of protein. Serve them sunny side up, scramble them or rustle up a classic omelet, you are never running out of options with egg.

• Chicken: The reason why your dietician’s top recommendations include chicken breast is because it is an excellent source of lean protein.

• Cottage cheese: If you are a vegetarian, cottage cheese can be your go-to source of protein. You can create a number of mouth-watering dishes with it that satisfy both your taste buds as well as nutritional needs.

• Tofu: This is a protein source that’s ideal for both vegetarians and vegans. Made from soybean, tofu is also rich in calcium.

• Beans: Kidney beans, flat beans, black beans, or pinto beans are good sources of lean protein. Plus, they add more fiber, vitamins, and minerals to your diet.

• Tempeh: It’s another popular vegan protein source. It’s sometimes preferred to options like tofu as it’s less processed, so it can retain more macronutrients.

• Greek yogurt: If you are looking for a protein-rich snacking option, this one’s recommended by fitness experts too. You can top it up with fruit and nuts, add it to a smoothie, or even have it plain.

Conclusion 

A quick search on the internet will show you how muscle strengthening is linked to long-term health benefits and lower mortality risk. On the other hand, the lack of muscle strength and endurance can lead to fatigue, poor metabolism, and impaired muscles. You can start small and at the pace you want and gradually build up your strength levels.

If at any point you feel confused about the technique or frequency of an exercise, consult your trainer to up your muscle training game. As your form becomes better, you get more confident and can challenge yourself to new fitness regimes.

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Explore the pivotal health and wellness trends of 2023 and what will stay popular in 2024.

In 2023, wellness saw revolutionary trends like biohacking and plant-based diets take a firm hold, while functional fitness and digital health solutions rose to meet the era’s challenges.

As we look towards 2024, anticipate a continuation of these robust trends, alongside emerging practices in mental health motivation and outdoor activities, promising a more integrated and personalized approach to health and well-being that resonates with our evolving lifestyle and environmental consciousness.

1. Stepping Up: Walking Revamped Its Rep in 2023

Can an activity that’s as straightforward as walking truly become a trendsetter? In 2023, walking transformed from a simple activity into a trendsetting movement, igniting creativity and mindfulness among the youth.

Innovative forms like “weird walking” and “analogue walks” encouraged explorers to engage deeply with their environments, while the “silent walk” became a viral sensation, promoting a 30-minute daily retreat into mindfulness and serenity. Far from just a tranquil journey, walking evolved into a versatile fitness activity, adaptable in intensity through guided classes and personal pacing strategies.

2. Mini Workouts: The Mighty Game Changer of 2023

In 2023, mini-workouts solidified their place as a favoured fitness strategy for those short on time yet eager for intensity. These brief, potent sessions fit neatly into busy schedules, offering a flexible, efficient way to exercise without committing to lengthy sessions.

Research validated their efficacy, showing comparable health benefits to longer workouts when maintaining similar intensity. People embraced these compact exercise bursts, incorporating them as three 15-minute sessions or even quicker 5-10-minute spurts throughout the day. This method aligned perfectly with contemporary life, allowing for targeted training and recovery. 

3. Biohacking Breakthrough: Tailoring Health in 2023

In 2023, biohacking emerged as a significant trend in self-improvement and wellness, offering a method for individuals to enhance their performance, well-being, and appearance through deliberate bodily modifications.

This DIY approach to biology encouraged personal experimentation and customization, particularly through nutrigenomics, which explores the relationship between diet and genes. Biohackers utilized this knowledge to tailor their nutrition for improved health, mood, and cognitive function.

As they decoded their genetic makeup, individuals could fine-tune their diets for optimal energy and well-being. The year saw a growing number of people adopting biohacking techniques, moving beyond passive health management to actively shaping their physiological destiny with informed, personalized strategies.

4. The Enduring Appeal of Functional Fitness in 2023

In 2023, functional fitness solidified its role in the fitness community, emphasizing real-life movement exercises to boost day-to-day functionality, strength, stability, and coordination. Popular activities included compound exercises and dynamic routines like kettlebell swings and battle ropes.

This approach, recognized for its practicality and effectiveness, addressed the modern lifestyle’s physical demands, aiding in the prevention of health issues often attributed to sedentary living. Functional training transcended traditional workouts by focusing on movement efficiency and motor control, benefiting everyone from office workers to athletes.

It offered personalized regimes to enhance life quality, advocating for a holistic approach to health and fitness. As 2023 ended, functional fitness’s transformative impact on health and well-being was evident, making it more than a fleeting trend but a permanent fixture in the pursuit of a healthier lifestyle.

5. The Rise of Plant-Based Diets in 2023

In 2023, plant-based diets transcended trend status, becoming a widespread choice for those prioritizing health and sustainability. A dramatic increase in the adoption of diets rich in fruits, vegetables, legumes, and grains was noted, driven by the diets’ health benefits, environmental sustainability, and ethical considerations.

The movement gained momentum from a growing awareness of its role in reducing the risks of major diseases and the availability of a wider variety of appealing plant-based food options. Enhancements in plant-based proteins further facilitated this shift, offering viable nutritional alternatives to animal products. The trend was bolstered by support from celebrities and influencers, alongside an increase in accessible educational resources and plant-based options in dining and retail.

Ultimately, 2023 marked a significant turning point, establishing plant-based eating as a mainstream, sophisticated, and ethically conscious lifestyle.

6. The Digital Turn in Self-Care: Generation Z’s Embrace of Wellness Apps

In 2023, over half of Generation Z gravitated towards mental and physical self-care apps, marking a significant shift towards digital wellness solutions. These young, tech-savvy individuals leveraged apps for a range of purposes, from meditation and stress management to personalized workout plans, reflecting a broader trend towards preventive healthcare and personal growth.

This rise in app usage signified Gen Z’s proactive stance on health and wellness, valuing immediate, accessible, and customized care. This movement wasn’t just a trend but a testament to the growing demand for digital health solutions, promising continued innovation in the wellness technology realm.

Wellness Wonders: Embracing a Holistic Health Outlook in 2024

As 2024 unfolds, wellness takes a dynamic and integrative approach, focusing on enriching both the mind and body through innovative and nature-infused practices. Here’s a glimpse into the top wellness trends that are shaping a more vibrant and healthier tomorrow.

Trends to Watch:

• Revamped Routines: Individuals are seeking joy and enrichment by trying new activities and shaking up their everyday habits, driven by the belief that diverse experiences boost happiness and brain health.
• Getting Active Outdoors: More people are moving their workouts into the great outdoors, drawn by the physical and mental benefits of engaging with nature.
• Upgraded Walks: Walking is recognized for its numerous health benefits, becoming a popular and accessible way for people of all ages to stay active and healthy.
• Creative Sleep Solutions: A quest for quality sleep leads to the adoption of innovative technologies and strategies, understanding that rest is pivotal for overall well-being.
• Mental Health Motivation: There’s a significant shift towards exercising for mental well-being, as individuals recognize the deep connection between physical activity and mental health.

As we step into 2024, these trends reflect a collective move towards more personalized, engaging, and sustainable health practices, emphasizing the importance of adapting to our evolving lifestyles and the world around us.

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What is JN.1 Variant?

1. The JN.1 (BA.2.86.1.1) is a descendant of the Omicron subvariant BA.2.86 lineage (Pirola) of SARS CoV 2 (COVID-19). The SARS CoV 2 is continuously evolving, changing and circulating in all countries. BA.2.86 carries more than 30 mutations in the spike(S) protein indicating high potential for immune evasion.
2. JN.1 is currently being considered as a variant of interest (VOI) by the WHO.
3. Currently the symptoms of COVID-19 tend to be similar across all variants with no ‘specific’ symptom identified related to JN.1 variant – The symptoms may fall on a spectrum ranging from asymptomatic to critical; most infections are not severe. Mild disease (no or mild pneumonia), Severe disease (e.g., with breathlessness, hypoxia or >50 percent lung involvement on imaging within 24 to 48 hours), Critical disease (e.g., with respiratory failure, shock, or multiorgan dysfunction).
4. So far, JN.1 has been reported in USA, China, Singapore, and India.
5. It is important for us to know about this variant and take necessary protective measures and further actions in case of suspected infection.

Common Symptoms of COVID-19

• Cough, body aches and headache are the most reported symptoms among patients with symptomatic COVID-19 infection.
• Other features may include diarrhoea, sore throat, and smell or taste abnormalities.
• Mild upper respiratory symptoms (e.g., nasal congestion, sneezing) appear to be more common with this JN.1 variant.
• Pneumonia is the most frequent serious manifestation of infection, characterized primarily by fever, cough, shortness of breath, and bilateral infiltrates on chest imaging.
• There are no specific symptoms or signs that can reliably distinguish COVID-19. However, development of shortness of breath approximately one week after the onset of initial symptoms may be suggestive of COVID-19.
• COVID-19 may present as ILI (Influenza like illness) or Severe acute respiratory syndrome (SARS).

Risk Factors for severe illness

• Increasing Age (esp. those aged above 60 years of age)
• Comorbidities (such as uncontrolled diabetes, heart disease, chronic lung/liver/kidney disease, auto-immune disorders, cancers etc.)
• Others: Physical inactivity, Morbid Obesity, Smoking

Warning signs or Red Flag symptoms

• Shortness of breath/Breathlessness
• Low oxygen saturation (less than 94% through pulse oximeter)
• Chest pain
• Thrombotic complications (like deep vein thrombosis, pulmonary embolism, acute stroke).
• Confusion, dizziness, seizures, loss of consciousness

How does JN.1 variant spread?

Similar to earlier variants of COVID-19, the JN.1 variant can spread through:

• Direct person-to-person respiratory transmission (i.e. close-range contact within approximately six feet or two meters via respiratory particles): The virus gets released in the respiratory secretions when a person with infection coughs, sneezes, or talks, thereby infecting another person.
• Through contaminated surfaces: Infection might also occur if a person’s hands are contaminated by these secretions, or by coming in contact with contaminated surfaces followed by touching their own eyes, nose, or mouth.

Preventive and Protective Measures

• Hand hygiene. Washing hands with soap and runny water frequently. Use of hand sanitizer that contains at least 60% alcohol is a reasonable alternative to hand washing if the hands are not visibly dirty.
• Respiratory hygiene: Covering the cough or sneeze with a tissue paper or bent elbow.
• Appropriate ventilation of indoor spaces: This includes opening windows and doors, placing fans in front of windows to exhaust air to the outside, running heating/air conditioning fans continuously, and using portable high-efficiency particulate air (HEPA) filtration systems.
• Avoiding close contact with individuals who are or appear to have COVID-19 infection.
• Wearing masks, especially when going out or even indoor spaces like office where other individuals are present. 
• Seeking medical help without delay: If symptoms suggestive of COVID-19 occur, please seek medical advice promptly, staying home away from others, and getting tested for COVID-19. 
• Employees should notify their supervisors and stay home if they are sick. Any sick employee coming to office should be separated from other employees and provided with medical assistance and guidance.

Vaccination

• Covid-19 Vaccines in routine use are expected to provide protection against JN.1 variant also, though further information is still awaited.
• Wide coverage of vaccination and subsequent non-symptomatic infections help augment herd immunity thus providing protection at community level. Data suggests that most Indians have been exposed to Covid-19 at least twice and have also received at least two doses of the COVID-19 vaccine, thus contributing to a good level of immunity in the population that should help prevention of severe disease.

Health advisory for travellers visiting Singapore

• Plan your trip only if it is essential.
• Seek medical advice before planning your trip, which should include your travel health risk assessment and guidance, including advice on vaccinations required or prophylaxis recommended before travel.
• Follow the latest guidelines/instructions being issued from the countries of origin, lay-over and destination.

Keep yourself updated on the latest guidance/instructions (The Ministry of Health & Family Welfare, Government of India has issued its advisory on 18th December 2023).

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Beat the winter blues with our guide. Embrace sunlight, stay active, eat a rainbow (colorful diet), and maintain a sleep routine for a joyful, energized winter season. Stay happy and healthy this winter.

Are you feeling the chill of winter not just in the air but also in your mood? As the days grow shorter and the nights longer, many of us find ourselves grappling with the winter blues. In India, where the rhythm of life is vibrant and colorful, experiencing a dip in spirits during winter might seem out of place.

Yet, it’s a common phenomenon, affecting a significant portion of the population. It’s important to understand that feeling low, tired, or disinterested in usual activities during winter is not something to brush off.

But don’t worry! There are simple and effective ways to keep your spirits high and enjoy the season to its fullest. From lifestyle tweaks to mindset shifts, we’ve got you covered with practical tips that resonate with you. So, let’s dive in and turn those winter woes into winter wows!

1. Let There Be Light: Embrace Outdoor Sunshine

Even when the cold nips at your nose, it’s essential to step outside and bask in the natural light. Despite the chilly weather, make it a point to wrap up warmly and take a brisk walk for at least 10 minutes each day. This simple act can have a profound effect on your mood.

The science behind this is both fascinating and practical. When sunlight enters our eyes, it triggers the brain to release serotonin and dopamine, two crucial neurotransmitters that govern our mood. Serotonin is often dubbed the ‘feel-good’ hormone, playing a key role in uplifting our spirits and keeping our mood balanced. Dopamine, on the other hand, is linked to our feelings of pleasure and reward, making those sunlit moments not just pleasant but also emotionally rewarding.

Incorporating this into your busy schedule can be easier than you think. Consider a short walk during your lunch break, or even a brief stroll in the morning as you start your day. The key is consistency and making the most of the daylight hours, especially in the winter when daylight is at a premium. Remember, a little sunshine can go a long way in dispelling the winter gloom and recharging your spirits.

2. Sweat it Out: Energize with Movement

It’s time to shake off the winter lethargy and get moving! Exercise isn’t just about staying fit; it’s a powerful tool to combat the winter blues. Whether it’s hitting the gym or choosing the stairs over the elevator at work, incorporating physical activity into your daily routine can make a significant difference in your mood.

Aerobic exercise, in particular, is a potent mood booster. Activities like brisk walking, jogging, or cycling stimulate the production of endorphins, often known as the body’s natural ‘feel-good’ chemicals. These endorphins help to elevate your mood, bringing about a sense of well-being and happiness. It’s not just about the physical benefits; exercise is a great stress-buster, helping to dissipate the tension and anxiety that often accompany the colder months.

Moreover, exercising in a gym or as part of a group adds a social dimension to your workout routine. Social interaction plays a crucial role in warding off feelings of depression and isolation, especially during winter. It’s about connecting with others, sharing experiences, and building a supportive community that uplifts each other.

3. Color Your Plate: Feast on Winter’s Rainbow

Winter often tempts us into comfort foods rich in carbs and sugars, but it’s crucial to maintain a balanced diet to combat the winter blues. The chilly months can derail our healthy eating habits, but with a colorful approach to meals, we can keep our spirits and energy levels high.

Historically, humans evolved to overeat and store fat during winter as a survival mechanism against potential starvation. This study from the University of Exeter sheds light on why we might crave more during colder months. Today, we no longer face such seasonal survival threats, but the ingrained urge to over-consume, especially unhealthy foods, remains strong.

To counteract this, focus on eating a variety of colorful, seasonal foods. Think of your plate as a canvas, painting it with the vibrant hues of winter produce. Include bright orange carrots and squashes, which are not only pleasing to the eye but also packed with essential nutrients and fibers.

Add greens like minty cabbage and fennel, rich in vitamins and offering a fresh taste. Don’t forget about the deep, blood-red beets and winter-white cauliflower, each bringing their unique flavors and health benefits.

This ‘eat a rainbow’ strategy ensures you get a wide range of nutrients, helping to keep your body and mind in optimal condition. It also helps in staying hydrated, a key factor often overlooked during the colder months. Integrating these colorful foods into your meals isn’t just about nutrition; it’s a delightful way to bring joy and variety to your winter diet.

4. Dream Right: Master Your Sleep Ritual

Maintaining a consistent sleep routine is vital for uplifting your mood during winter. Dr. Kelly Donahue, a psychologist, emphasizes the importance of sleep in regulating our circadian rhythm. Disruptions in this rhythm can lead to imbalances in cortisol rhythms and hormone production, affecting our overall well-being.

To enhance the quality of your sleep, consider these guidelines: Aim to go to bed and wake up at the same time every day. This regularity helps in synchronizing your body’s internal clock, making it easier to fall asleep and wake up naturally. Develop a simple bedtime routine that signals your body it’s time to wind down. This could include activities like taking a relaxing bath, dimming the lights, or sipping a warm cup of herbal tea. These rituals act as cues for your body to prepare for rest.

Pro-tip: Unburden Your Mind: Before bed, write down any worrying thoughts on a piece of paper. This practice can help clear your mind and reassure you that these concerns are noted and can be addressed in the morning.

Conclusion

Beating the winter blues is achievable through simple yet effective strategies. Embrace outdoor light, stay active, eat a colorful diet, and maintain a consistent sleep routine to uplift your mood and energy.

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The long work hours you spend sitting in front of your computer in cramped cubicles might be good for your productivity but not for your spinal health. Lack of ergonomic furniture, bad posture, erratic breaks from work, and sedentary lifestyles are among the few reasons why spinal health is often an afterthought in corporate workspaces.

The spine gives the body a structure and allows one to move freely with flexibility. It also protects the spinal cord – a column of nerves that connect the brain with the other parts of the body. Given how important the spine is for the body’s movement, any problems related to spinal health can impact one’s overall well-being, productivity, and quality of life.

The muscles and joints comprising your spine might also weaken over time due to age or an injury, thereby hampering your body’s flexibility and ease of movement. These reasons underline how important spinal health is to live a fulfilling life. According to a study published in The Lancet Rheumatology in 2023, India reported around 87.5 million cases of low back pain. The study also claims that over 840 million people across the globe will suffer from back pain by 2050 mainly due to an increase in population and aging.

What causes spinal problems?

The modern-day workplace typically involves employees glued to their computer screens while chasing deadlines. The prolonged sitting hours put additional pressure on the spine and result in incorrect posture. What adds to the problem is increased dependence on digital devices which causes back and neck strain.

Often mental stress is another reason why people develop back pains. Stress can cause muscle tension which can impact the spine. In a 2022 survey conducted by a leading Indian furniture brand, it was found that 64% of employees sit for over nine hours a day while working. The survey which studied the behavior of more than 500 individuals from India, also claimed that around 73% of the individuals did not know what they could do to avoid sitting for long hours.

These factors coupled with unhealthy lifestyle choices and lack of exercise can be counterproductive for the spinal health of corporate employees.

What you can do?

If it’s habits that have affected your spinal health, you can always form new ones to correct the mistake. These new habits may not be big changes but just simple steps that you can easily accommodate in your life. These steps range from eating healthy to sitting in the right position and just getting some exercise. At the same time, if you feel overwhelmed you can always get in touch with a doctor, a nutritionist, or a physiotherapist to guide you along the way.

Here are a few tips on a balanced approach to boosting spinal health:

1. Check your posture

If you are someone who works long hours while slouching, you are putting extra pressure on your spine, neck, and back muscles which may cause pain. Likewise, those who spend too much time on the phone with their necks arched are risking spine damage. Maintain an upright posture so that your neck and lower back align. You can adjust either your computer’s height or get an ergonomic chair to help you fix your posture.

2. Take breaks now and then

It’s always advisable to take short breaks between work hours to help your body relax. You not only give your spine some relief but also avoid screen fatigue and burnout. If you have been experiencing back pain, sitting in the same position for an extended period will only cause you more discomfort. Hence, try incorporating small walks or just some stretching every couple of hours during your work shifts.

3. Get your daily dose of exercise

A sedentary lifestyle can cause your spine and lumbar muscles to weaken and lead to back pain. You can remedy this problem by opting for simple stretching exercises like hamstring stretches, knee-to-chest, and shoulder or neck rolls to add fluidity to your joints, spinal discs, and muscles. If you are suffering from a chronic medical condition that impacts your joints or bones, you should consult a doctor before choosing an exercise regime. There are several low-impact exercises like brisk walking which if done regularly can help you relieve spinal pain.

4. Nutrition matters

Eating a balanced diet can bring you relief from spinal problems. The nutrients and vitamins can nourish the discs, muscles, and bones in your spine. If you are experiencing back problems, you should opt for a diet that’s rich in calcium and protein but low in fat. A balanced diet will help you maintain weight and reduce the pressure on the spine.

What can employers do?

It takes all hands on deck to ensure that a company has a healthy professional environment. As per the Chartered Institute of Ergonomics and Human Factors, poorly designed workspaces contribute to 3% decrease in productivity on average. 

Here are a few ways in which corporate workplaces can promote spinal health:

1. Creating ergonomic workstations

Ergonomic furniture is designed to help people work more efficiently and without discomfort. It can reduce the strain on the spine, especially while sitting for long hours. Offering employees adjustable desks, chairs, footrests and ergonomic keyboards that support a good posture and spinal alignment can go a long way in avoiding spinal health problems. According to research, ergonomic workstations can potentially improve cycle time and lean processes by 18% and 27%, respectively.

2. Scheduled breaks

corporations should encourage a supportive environment for employees to take short breaks and promote desk exercises. As employees move around and stretch during breaks, it can lower their risk of developing spinal problems.

3. Educational workshops

Corporates can also organize educational workshops that spread awareness about spinal health problems. During these workshops, experts can talk about specific exercises that can improve employees’ spinal health.

4. Supporting mental health

Mental stress and burnout can lead to muscle tension and aggravate spinal health problems. To avoid such situations, companies can offer their employees access to stress management and counseling programmes and help them work on their mental health.

5. Creating spine-friendly workspaces

According to yoga, the spine is the source of all energy. Metaphorically, having a spine is akin to being able to call a spade a spade. Irrespective of how you see it, your spine has a key role to play in your physical and mental well-being.

Corporate workspaces might not always be designed to achieve optimal health levels, but more companies are now gradually realizing the importance of employee wellness. They are relooking at the workplace atmosphere and even prioritizing decisions that could keep their employees healthy. Right from having more ergonomic furniture around to normalizing regular breaks during shifts to organizing educational workshops on the importance of spinal health, they are now working with their employees to foster a healthier workplace.

HCL Healthcare has been driving impact with its employee wellness programmes for corporate companies for years. With a holistic approach, these programmes strive to promote employees’ well-being by keeping professionals healthy and motivated. They channel the potential of counseling, relationship management, conflict resolution, and work-life balance to drive change in corporate workspaces.

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Discover key strategies to keep your mind sharp all day. From brain exercises to lifestyle tips, learn how to boost focus and mental agility. Explore 5 effective ways to maintain mental sharpness. Boost your brainpower with daily habits, exercises, and smart lifestyle choices for peak focus. Using the brain effectively is key. It’s like flexing a muscle – the more it’s used, the stronger it gets. But it’s not just about mental marathons; it’s also about knowing when to take a breather.

In the following guide, we’ll explore 5 practical tips that can help anyone keep their mental gears running smoothly throughout the day.

1. Engage in Mental Exercises

Engaging in mental exercises is like taking your brain to the gym. These activities, such as puzzles, Sudoku, and crosswords, are not just fun; they’re brain boosters, enhancing problem-solving skills and cognitive agility. Even during a busy day, you can incorporate these exercises.

For instance, solve a quick crossword during your coffee break, or play a Sudoku puzzle while commuting. Learning new skills, like a language or an instrument, can be integrated into your routine too.

Dedicate a few minutes in the morning or before bed to learn new skills or practice a musical instrument as a relaxing evening activity. These practices not only break the monotony of a hectic day but also keep your mind sharp and engaged.

2. Opt for Physical Exercises in your Daily Routine

Physical exercise is crucial for both body and brain health. Activities requiring coordination and balance, such as yoga or dancing, not only tone the body but also boost brain function. Exercise boosts memory and thinking by reducing insulin resistance and inflammation, and stimulating brain-protective growth factors. It also indirectly enhances mood, and sleep, and reduces stress, countering cognitive impairment.

For those with busy schedules, integrating exercise can be simple. Opt for a brisk walk or a short jog during lunch breaks or choose to walk part of your commute. Even short bursts of activity, like a 10-minute yoga session in the morning or a quick dance break between tasks, can significantly enhance blood flow to the brain.

This increased circulation aids in improving memory and cognitive abilities, making physical exercise a key component of a mentally active lifestyle.

3. Incorporate a Holistic Healthy Diet

A healthy diet plays a pivotal role in keeping the mind sharp. Incorporating brain-boosting foods into your busy day can be simple yet effective. Start with a breakfast rich in omega-3s, like a salmon avocado toast or a handful of nuts. Snack on blueberries or include a spinach salad in your lunch for a midday brain boost. These foods, known for enhancing brain function, are easy to integrate into meals and snacks. Equally important is staying hydrated.

In addition to specific brain-boosting foods, nutritionists stress the importance of a holistic healthy dietary pattern. This includes consuming a variety of fruits, vegetables, legumes, and whole grains. Aim to source protein primarily from plants and fish, which are not only beneficial for the brain but also for overall health.

Keep a water bottle handy and take sips throughout the day. Adequate hydration is essential for cognitive function, helping to keep your mind clear and focused.

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4. Mindfulness and Meditation

Mindfulness and meditation are powerful tools for mental clarity and stress reduction, even amidst a busy schedule. Regular meditation, even if brief, can significantly clear the mind and enhance focus. In fact research shows that meditation helps calm the sympathetic nervous system, reducing stress and emotional reactivity. It fosters a mindful response to life’s challenges, enhancing overall mental clarity and activity.

For instance, start your day with a five-minute meditation session or take a short meditative break during work. Deep breathing exercises are another convenient method, easily integrated into any part of the day.

Practice deep breaths while waiting for your coffee to brew, in between meetings, or even during a short walk. These practices help in reducing stress and keeping the mind alert, contributing to improved concentration and memory.

5. Social Interactions and Recreation

Social interaction and recreation are vital for stimulating the brain and enhancing emotional intelligence, even during a hectic day.

Engaging in social activities, like a quick chat with a colleague over coffee or a brief phone call with a friend during a break, can invigorate different parts of the brain. These interactions don’t have to be long; even short, meaningful conversations can boost cognitive skills and mood.

A Journal of Health and Social Behavior report highlights the mental health benefits of a social support network. Reliable friends and family reduce stress, aiding overall brain health and activity.

Incorporating hobbies and recreational activities into a busy schedule can also be manageable and rewarding. For instance, dedicate a few minutes to a hobby you love, like sketching or playing a musical instrument, during your lunch break or after work. These activities provide a mental diversion from daily stressors, keeping the mind engaged and contributing to overall happiness.

Even simple recreational activities, such as a quick walk in the park, listening to a favorite podcast, or engaging in a short gaming session, can act as effective stress busters. They offer a much-needed break, refresh the mind, and help maintain a balance between work and leisure, crucial for mental well-being and productivity.

Conclusion

Maintaining an active mind throughout the day involves a blend of mental exercises, physical activity, a nutritious diet, mindfulness practices, and social interactions. Each element plays a crucial role in enhancing cognitive function, reducing stress, and improving overall mental well-being.

By incorporating these strategies into daily routines, even amidst a busy schedule, one can effectively boost brainpower, enhance memory, and foster emotional intelligence. It’s about finding balance and making small, consistent changes that collectively contribute to a healthier, more active mind.

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Essential Steps to Healthy Habits: From Intention to Action

Discover how to turn your health goals into reality. This blog explores the stages of building healthy habits, offers practical tips, and suggests five key habits for a balanced life.

“Old habits die hard.”

This adage rings especially true when we consider our health and lifestyle choices. Many of us aspire to be more active, eat healthier, and lead a more balanced life. However, the journey from intention to action, and finally to a sustainable habit, is often fraught with challenges. In this blog, we’ll explore the stages of building healthy habits, offer practical tips, and suggest five healthy habits to incorporate into your daily routine.

Building Healthy Habits: Your 21-Day Guide

Have you ever wondered why it’s hard to start a new habit like eating better or exercising? It’s because our daily routines are hard to change. But there’s good news! It’s said that if you do something for 21 days in a row, it can become a new habit. We will help you understand this 21-day rule and figure out where you are in your journey to healthier habits.

Why 21 Days?

The idea is that if you do something every day for 21 days, it starts to feel normal. These 21 days are a small part of the year, but they’re important. Think of it like this: eating one unhealthy meal won’t ruin your health, just like eating one healthy meal won’t make you instantly healthy. It’s what you do most of the time that counts. You don’t need to be perfect, just consistent.

The Four Stages of Building a Habit

• Contemplation: This is when you’re thinking about making a change but haven’t started yet. You might be here if you know you want to be healthier but aren’t sure how to start.

• Preparation: Now you’re getting ready. You’ve decided to make a change and are thinking of ways to do it.

• Action: This is when you start doing the new things you planned, like eating better or exercising.

• Maintenance: You’ve been doing your new habits for a while, and they start to feel like a normal part of your life.

5 Habits that will pave the way for a healthier YOU

1. Eat Right: Focus on incorporating a variety of fruits and vegetables, lean proteins like fish and chicken, and whole grains. These foods are rich in essential vitamins, minerals, and fiber. A plethora of studies confirm that eating a balanced diet can reduce the risk of chronic diseases like heart disease, diabetes, and obesity. It also helps in maintaining a healthy weight and improving overall health.

2. Regular Exercise: Aim for at least 150 minutes of moderate-intensity exercise (like brisk walking) or 75 minutes of vigorous-intensity exercise (like running) each week. This helps you to strengthen the heart, improves circulation, and helps in weight management. It also releases endorphins, which can improve mood and reduce feelings of depression and anxiety.

3. Managing Stress: Engage in stress-reduction activities such as meditation, yoga, or deep breathing exercises. Maintaining positive social relationships and seeking professional help when needed are also vital. Good mental health enhances your ability to handle stress, relate to others, and make choices. It’s essential for personal well-being, family and interpersonal relationships, and the ability to contribute to the community or society.

4. Adequate Sleep: Adults should aim for 7-9 hours of quality sleep each night. Adequate sleep helps in maintaining cognitive functions, such as attention and memory. It also plays a role in regulating mood and is linked to better heart health, hormonal balance, and weight control.

5. Routine Health Checks: Schedule regular visits to your healthcare provider for screenings like blood pressure, cholesterol levels, and other potential health indicators. Preventive healthcare helps in the early detection of disease and opens doorways for better treatments.

How to Stick to Healthy Habits?

Adopting and maintaining healthy habits is a common challenge many of us face. Whether it’s eating better, exercising more, or managing stress, the key to success lies not just in making these changes but in sticking to them. How do we transform these good intentions into lasting behaviors? Here are three effective strategies that can help you maintain your healthy habits over the long term.

1. Habit Stacking: Habit stacking involves integrating a new habit with an existing one. This pairing creates a natural trigger for the new behavior. For example, if you already have a habit of drinking a cup of tea every morning, you could stack a new habit of reading a health-related article during this time. This association makes the new habit easier to remember and follow.

2. Start Small: Beginning with small, manageable goals makes the process less daunting and more sustainable. Instead of aiming for an hour of exercise daily, start with 15 minutes and gradually increase the duration. Small successes build confidence and motivation, paving the way for more significant changes.

3. Consistency: Consistency is the cornerstone of habit formation. Regular repetition of an action reinforces it as a habit. Set a specific time for your new habit, like a 10-minute walk after dinner. The regularity of this practice helps to solidify it as a part of your daily routine, eventually making it second nature.

Conclusion

Embarking on the path to healthier habits is not just about making changes; it’s about transforming your life. While the journey may seem daunting, remember that “a journey of a thousand miles begins with a single step.”

Start small, be consistent, and gradually, these habits will become an integral part of your life, leading to a healthier, happier you. Remember, the best time to start is now!

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Discover the hereditary aspects of diabetes and effective strategies to reduce your family’s risk. Prevention begins with understanding the genetic ties.

If diabetes is a frequent guest in your family gatherings, your chances of hosting it increase. But here’s a silver lining: genetics isn’t destiny. While 11% of Indians silently juggle pre-diabetes, awareness is your torch in the dark. Knowing your family history is the first step toward changing the narrative. You have the power to adopt a healthier lifestyle and embrace habits that could defy your genetic script.

Let’s unravel the ties that bind you to diabetes and learn how to loosen the knots.

Diabetes: When Genetics and Lifestyle Intersect

Diabetes often runs in families, like a shadow following a legacy, making the risk of children inheriting the condition markedly higher compared to their peers. The dice of diabetes risk are rolled differently depending on which parent suffers the condition and at what age.

Playing the Numbers: Understanding the Risk

A child’s dice roll with diabetes yields a 1 in 17 chance if the father has type 1 diabetes.

For mothers with type 1 diabetes, the child’s odds shift. If born before the mother turns 25, the chance is 1 in 25, but it drops to 1 in 100 if the mother is older.

1. If both parents were diagnosed before turning 11, the child’s risk intensifies to between 1 in 10 and 1 in 4.
2. A mix of diabetes with thyroid issues and immune disorders might skyrocket the child’s risk to 1 in 2.

However, it’s not all written in the stars or the DNA strands. Type 2 diabetes, although it has a hereditary throne, can often be staved off with lifestyle changes.

Type 2 Diabetes: The Genetic-Environmental Tango

1. Kids face a 30% risk if dad has type 2, slightly more if mom does, and a steep 70% if it’s a parental duo.
2. Genetic suspects include TCF7L2, ABCC8, and others that manage the glucose-insulin dance.

Environmental factors lead to their own dance, with obesity, a sedentary life, and poor diet as the main partners.

Dodging Diabetes: Your Blueprint for a Healthier Future

Diabetes doesn’t have to be your destiny, even if it’s etched in your family history. With a proactive playbook, you can outmaneuver the shadow of diabetes looming over your genetic horizon. Here’s how to pivot away from its path:

1. Yearly Health Screenings: Your Early Warning System

Make annual checkups your ritual. These are not just routine; they’re your strategic assessments to foresee and forestall diabetes, especially if you’re in the high-alert bracket due to family history or past health hiccups like gestational diabetes.

2. The Exercise Equation: Movement is Medicine

Lace up and get moving. Regular physical activity is like a Swiss Army knife for health – it trims your waistline, tames high blood pressure, and tunes up blood sugar levels. Remember, every step counts, from a post-dinner walk to a weekend swim.

3. Fork Over Sugar: The Diet Makeover

Your plate is a powerful tool. Choose whole grains over white bread, water over soda, and treasure troves of nutrients over empty calories. Eating patterns matter, too – timing your meals can help keep blood sugar levels steady.

4. Snuff the Puff: Quitting the Smoke Screen

Cigarettes are not just smoke and mirrors when it comes to diabetes risk – they’re a direct threat. Kick the habit to curb your risk.

5. Soak Up Some Rays: The Vitamin D Factor

A bit of sunshine goes a long way. Vitamin D plays a covert role in insulin function, so bask in some natural light or discuss supplementation with your doctor.

6. De-stress to Impress: Keep Calm and Carry On

Stress throws your body’s sugar balance off-kilter. Find your zen through meditation, deep breathing, or a heart-to-heart chat – your insulin will thank you.

7. Pressure Points: Keeping a Lid on Hypertension

High blood pressure and diabetes often go hand in hand. Keep yours in check to stay on the safe side of the health fence.

8. Weighing In: The Balancing Act

A healthy weight is your shield against type 2 diabetes. It’s not about being skinny, it’s about being healthy. And if weight creeps up, show it the door with smart eating and active living.

9. Lifestyle Detective: Uncover and Overturn Risks

Examine your daily routine for hidden diabetes triggers. That desk job? Counter it with regular stretches or a walking meeting.

Team Up: You’re Not Solo on This Journey The road to prevention is paved with support – from dietitians, online resources, or your own circle. Share your goals, track your progress with tools like CGMs, and embracing these strategies. You are not just dodging diabetes; you are crafting a lifestyle that is rich in health and low in risk.

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Unlock the pillars of diabetes management: tailored exercise, balanced diet, and mindfulness for a healthier lifestyle and optimal blood sugar control.

Discover a holistic approach to diabetes management. Incorporate exercise, proper nutrition, and mindfulness to improve health and stabilize blood sugar levels.

This article will guide you through weaving these tools into the fabric of daily life, crafting a tapestry of management that not only addresses the condition but also enhances overall well-being.

Balanced Bites: Diet Essentials for Diabetes

Managing diabetes effectively requires a vigilant approach to diet, a fundamental pillar in controlling blood sugar levels. It’s not just about what you eat, but also how much, and the synergy of food types on your plate.

Key Dietary Strategies:

• Carbohydrate Counting: Grasp the amount of carbs in each meal to manage insulin accurately. This could mean knowing that one cup of cooked pasta equals roughly 45 grams of carbohydrates.

• Portion Sizing: Utilize tools like measuring cups or a kitchen scale to ensure you’re eating the right amount of food, thus keeping your carbohydrate intake in check.

• Balanced Meals: Aim to include starches, fruits, vegetables, proteins, and fats in every meal. For instance, a balanced lunch could include a grilled chicken breast, a side of quinoa, steamed broccoli, and slices of avocado.

Three Tips for Effective Diabetes Dietary Care:

• Coordinate Food and Medication: Align your eating schedule with your medication regimen to prevent blood sugar dips and spikes. Discuss with your healthcare provider the best way to synchronize your meal and medication timings.

• Choose Low-Glycemic Foods: Incorporate foods with a low glycemic index (GI) that won’t cause your blood sugar to rise rapidly. For example, instead of white bread, opt for whole grain alternatives.

• Fiber is Your Friend: Increase your daily fiber intake to help manage blood sugar levels. Begin incorporating more fiber-rich foods like oats, lentils, and berries into your meals gradually to reach the recommended 25-30 grams per day.

Three Foods to Limit for Better Blood Sugar Control

When managing diabetes, certain foods can undermine blood sugar control and overall health.

Here are three types of foods to limit or avoid:

High-Sugar Beverages: Steer clear of drinks high in sugars, such as sodas, sweetened teas, and fruit juices. These can cause a rapid spike in blood sugar levels due to their quick absorption rate.

Refined Carbohydrates: Foods like white bread, pastries, and other baked goods made with refined flour have a high glycemic index and can lead to increased blood glucose levels.

Processed Snacks: Chips, crackers, and other processed snacks often contain simple carbohydrates and unhealthy fats that can disrupt blood sugar and contribute to weight gain.

Physical Activity: A Cornerstone in Diabetes Management

Incorporating regular physical activity into one’s lifestyle is a crucial aspect of managing diabetes, as it helps to maintain a healthy weight, lowers blood sugar levels, and boosts insulin sensitivity.

Key Exercise Strategies for Diabetics:

• Consistent Schedule: Establish a routine that includes a mix of aerobic and resistance training exercises. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking or cycling, along with two to three sessions of strength training.

• Monitor Blood Sugar Levels: Checking blood sugar before and after exercise can help you understand how your body responds to different activities and prevent hypoglycemia (low blood sugar).

• Stay Hydrated: Ensure you drink plenty of water before, during, and after physical activity to stay hydrated, as dehydration can affect blood sugar levels.

Three Tips for Integrating Exercise into Diabetes Care:

• Start Slow and Build Up: If you’re new to exercise or have been inactive, start with gentle activities and gradually increase intensity and duration as your fitness improves.

• Include Flexibility and Balance Training: Incorporate activities like yoga or Tai Chi to improve flexibility, balance, and muscle strength, which are especially important as you age.

• Be Prepared: Carry a source of fast-acting carbohydrates, such as glucose tablets or a small snack, in case your blood sugar drops too low during or after exercise.

Three Considerations When Choosing Physical Activities:

• Personal Preference: Choose activities you enjoy to ensure you stick with your exercise regimen. Whether it’s dancing, swimming, or team sports, enjoying your workouts is key to long-term success.

• Safety First: Wear proper footwear and use equipment correctly to avoid injury. If you have neuropathy or other diabetes-related conditions, choose low-impact activities to reduce stress on your feet and joints.

• Consult with Professionals: Work with your healthcare team and possibly a certified fitness professional who understands diabetes management to create a personalized exercise plan that’s safe and effective for you.

By incorporating these strategies and tips into your diabetes management plan, you can use physical activity as a powerful tool to maintain control over your diabetes and improve your overall health.

Role of Mindfulness in Diabetes Care

Mindfulness plays a significant role in diabetes management by encouraging patients to engage in present-moment awareness. This practice can lead to improved decision-making regarding food choices, physical activity, and medication adherence. It also serves as a stress-reduction technique, which is essential since stress can cause blood sugar levels to fluctuate.

By adopting mindfulness, individuals with diabetes can better recognize their body’s signals, respond to stress in healthier ways, and maintain a more focused and balanced approach to their daily diabetes care routines.

Types of Meditation

• Mindfulness Meditation: Use mindfulness meditation to center yourself and reduce stress, which is crucial for blood sugar management. Sit quietly, focus on your breath, and observe thoughts without judgment for short daily sessions.

• Transcendental Meditation: Transcendental Meditation is ideal for deep relaxation and mental clarity. Choose a mantra, repeat it silently, and let your mind settle into a peaceful state, helping with diabetic fatigue and stress.

• Moving Meditation: Moving meditation, like Tai Chi or yoga, combines movement with breath for stress reduction and physical balance. It’s beneficial for those seeking a more active form of meditation that also promotes gentle physical activity.

When integrating mindfulness and meditation into diabetes care, consider the following tips:

1. Avoid setting unrealistic goals. Start with short meditation sessions and gradually increase the duration.
2. Don’t practice meditation immediately after eating or when you’re likely to be interrupted.
3. Avoid being harsh on yourself if you find it difficult to focus. Mindfulness is a skill that develops over time.
4. Do not use meditation as a substitute for medical treatment but as a complementary practice to your existing diabetes care plan.

Remember, mindfulness and meditation practices are most beneficial when performed consistently. With patience and regular practice, they can become valuable tools in managing diabetes.

End Note

Embrace a holistic diabetes management approach combining exercise, balanced nutrition, and mindfulness to enhance health and maintain stable blood sugar levels.

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India is standing at a crossroads, with a staggering 100 million individuals battling diabetes and a further 136 million on the cusp as pre-diabetics, as revealed by a recent ICMR study. This isn’t just a statistic; it’s a wake-up call echoing across the bustling streets of Goa, which leads the tally, to the quieter lanes of Uttar Pradesh, which shows the lowest prevalence.

This alarming data paints a vivid picture of a nation in urgent need of a health revolution. It’s time for each of us to take a hard look at our daily routines and consciously pivot towards healthier habits.

But, in the realm of healthcare, “Busting Myths and Understanding Facts” is crucial, especially when it comes to chronic conditions like diabetes. Misinformation can lead to unnecessary fear and stigma, while knowledge empowers individuals to manage their health effectively.

By dispelling common misconceptions, we can approach diabetes with the clarity and precision it demands, ensuring that those affected can lead healthier, more informed lives. Let’s dive into some of the most persistent myths and uncover the truths behind them.

Join us as we delve into the heart of India’s diabetes dilemma and discover how we can turn the tide, one healthy choice at a time.

Myth 1: Eating too much sugar causes diabetes.

Fact: Diabetes is caused by a combination of genetic and lifestyle factors. While a diet high in calories from any source contributes to weight gain, which can increase the risk of type 2 diabetes, sugar alone isn’t the direct cause. Type 1 diabetes is caused by an autoimmune reaction where the body attacks its own insulin-producing cells and is not caused by lifestyle factors.

Myth 2: People with diabetes should eat diabetic foods.

Fact: Diabetic foods can still raise blood glucose levels, are expensive, and may also have a laxative effect. A balanced diet with portion control, including a variety of foods containing carbohydrates from fruits, vegetables, whole grains, legumes, and low-fat milk, is generally recommended over special diabetic foods.

Myth 3: Insulin injections are painful.

Fact: With the advancement in medical technology, needles have become very fine, and injecting insulin is not as painful as people imagine. Many diabetes patients find that the anticipation of injecting insulin is worse than the actual injection.

Myth 4: If you have diabetes, you can’t eat sweets or chocolate.

Fact: People with diabetes can eat sweets and chocolate if they are part of a healthy eating plan or combined with exercise. Moderation is key, and sweets should be eaten in small portions as a treat and not as a regular part of the diet.

Myth 5: Diabetes is not a serious disease.

Fact: Diabetes is a serious condition that, if not managed properly, can lead to various complications like heart disease, kidney failure, blindness, and lower-limb amputation. Proper management of diabetes is crucial to prevent these serious complications.

Myth 6: People with diabetes should not exercise.

Fact: Exercise is an important part of managing diabetes. Regular physical activity helps your

body use insulin more efficiently and helps control blood sugar levels. People with diabetes should aim for a minimum of 150 minutes of moderate to vigorous-intensity aerobic exercise per week, according to guidelines.

Myth 7: Diabetes is contagious.

Fact: Diabetes cannot be transmitted from one person to another. It is not like a cold or flu. While factors that increase the risk of developing diabetes, such as environment and genetics, can be shared within a family, it is not directly transferable.

Myth 8: If you are overweight or obese, you will eventually develop type 2 diabetes.

Fact: Although being overweight is a risk factor for developing type 2 diabetes, it is not a certainty that an overweight individual will develop the disease. There are other factors at play, such as family history, age, and ethnicity. Moreover, many people who are overweight never develop type 2 diabetes, and many people with type 2 diabetes are at a normal weight or only moderately overweight.

These facts emphasize the importance of understanding diabetes as a complex condition influenced by various factors, and they highlight the need for personalized care and management of the disease.

How to separate diabetes myths and facts?

Separating diabetes myths from facts is essential for proper management of the condition and for leading a healthy life. Here are three tips to help you discern the truth:

1. Consult Healthcare Professionals:

Always seek information from credible sources such as certified healthcare providers. Doctors, dietitians, and diabetes educators have the expertise to provide accurate information about diabetes management. They can help you understand the nuances of the condition and guide you in distinguishing between myths and evidence-based facts.

2. Educate Yourself with Reputable Sources:

Turn to reputable health information websites, peer-reviewed journals, and publications from established diabetes associations. These sources undergo rigorous review by medical experts and are updated with the latest research findings, ensuring that the information is both current and credible.

3. Be Skeptical of “Quick Fixes”:

Be wary of any advice or products that promise a quick fix for diabetes. Managing diabetes typically involves a balanced approach, including diet, exercise, and sometimes medication. Any claim that seems too good to be true probably is. Always verify such information with a healthcare professional before considering it.

4. Regularise your preventive health check-up

Remember, a stitch in time saves nine. Periodic health check-ups not only keep you informed about your body condition, it can also help you make the right lifestyle choices to prevent diseases such as Diabetes. If you know the risk factors well in time, diabetes can be well managed and even reversed if you catch the disease at a pre-diabetic stage.

By following these tips, you can navigate through the sea of information on diabetes with a critical eye and make informed decisions about your health or the health of loved ones

End Note

As we conclude our exploration into the intricate world of diabetes management, let’s carry forward the understanding that knowledge truly is power. By learning how to separate myths from facts, we empower ourselves to make informed decisions that enhance our well-being.

Together, we can navigate the complexities of diabetes with confidence and clarity. Stay informed, stay healthy, and let’s transform our approach to diabetes into one of empowerment and positivity.

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Ever tried working with your eyes shut? Ludicrous, right? Yet, many of us may be unknowingly heading towards a future where our vision might not be as crystal clear as it is today, all thanks to our screen-dominated lives!

So, let’s spare some time on the topic that subtly sneaks into our lives, slowly creeps into our daily routines, and then, without a warning, wreaks havoc – the silent and steady impact of screen time on our precious peepers.

This World Eye Care Day 2023, let’s delve into a tale of eyes and potential problems arising from our every day schedules. Imagine: a nation’s economy being blindsided, quite literally, by an INR 646 billion ($29.4 billion) loss, all due to vision impairments impacting productivity!

Shocking? There’s more. A recent survey by furniture mogul Godrej Interio throws light on an alarming scenario where 65% of the screen-immersed workforce is gradually succumbing to the perils of eye-strain and other optical obstacles, while almost half of them are being haunted by relentless headaches and fatigue.

Hang tight, because together, we’re going to dive deep into the world where our eyes meet technology, and explore how we can navigate through the digital age without sacrificing the health of our sight. Ready to blink less and see more? Let’s zoom in!

Impact of Eye Issues on You

Compromised vision due to eye issues not only affects the ability to perform visual tasks but can also lead to physical ailments like headaches, migraines, and neck or back pain, stemming from strained reading or compromised posture.

In a work context, poor eye health can result in reduced productivity, increased error rate, and potential safety risks, especially in jobs requiring precision and focus. Additionally, consistent visual strain might lead to further deterioration of eye health, perpetuating a cycle of physical discomfort and diminished work efficiency.

1. Digital Eye Care Tips

Embrace the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds to rest your eyes.

• Adjust Monitor Settings: Ensure your computer monitor’s brightness and contrast are adjusted to be in harmony with the surrounding ambient light.

• Utilize Blue Light Filters: Implement blue light filters on digital screens or invest in blue light filtering glasses to shield your eyes from potentially harmful blue light.

• Mind the Position: Place the screen at an arm’s distance away and ensure it is placed slightly below eye level.

• Opt for Suitable Text: Use dark characters on a light background and choose readable, sans-serif fonts, like Arial or Verdana, for digital text.

2. Creating Eye-Friendly Environments

• Adopt Adequate Lighting: Ensure proper lighting in the workspace to prevent glare and shadows that could cause eye strain.

• Minimize Glare: Position monitors and lighting thoughtfully to prevent glare and consider using screen protectors to further diminish light reflections.

• Choose Calming Colors: Utilize neutral or soft colors on walls and furnishings to decrease eye strain and create a visually calming environment.

• Implement Ergonomic Furniture: Utilize chairs and desks that support an ergonomic posture and help in maintaining an optimal distance and angle from the computer monitor.

3. Exercises to Improve Eye Health at Work

• Eye Rolling: Gently roll your eyes in a circular motion, first clockwise, then counter-clockwise, to provide a brief break and refreshment to the eye muscles.

• Focus Shifting: Periodically shift your focus from the computer screen to a distant object and back, which can be particularly helpful in reducing the risk of computer vision syndrome.

• Palming: Rub your hands together until they feel warm, then gently cup your closed eyes with your palms without putting pressure on them. Take a few deep breaths and immerse your eyes in darkness for a brief, rejuvenating respite.

Conclusion

Remember, integrating eye care into your daily routine, especially during work hours, is vital for maintaining eye health and preventing eye strain in the digitally dominated world. Regular breaks, eye exercises, and creating an environment conducive to eye health are key to sustaining your vision and overall ocular well-being.

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Merging Paths: Spirituality and Mental Health

Life can be like a wild, bumpy ride, right? Sometimes, keeping our minds happy and healthy gets forgotten with all the rushing around and never-ending to-do lists. It’s like we’re always “on,” and somehow, peace of mind slips through the cracks, making everything feel harder. But guess what? In this busy-bee life, there’s a quiet, peaceful spot waiting for us – it’s called spirituality. And having a guru, a kind, wise guide, is like having a friendly light showing us the way to keep our minds steady and happy. Enter Spirituality and the comforting presence of a guru, crafting a path that’s not just peaceful but also a boon to our mental health.

Spirituality, Not Just a Word

Spirituality is much more than just rituals and beliefs. It is like an open door to a world where we find deeper meanings, feel connected to big, beautiful energies like nature or the universe, and most importantly, find a little peace in our often-buzzing lives.

But How’s Mental Health Fitting into All of This?

Think of your mind like a super busy highway – thoughts zooming by, emotions honking loudly, and sometimes there are traffic jams of stress and worry. Now, when we invite spirituality into our lives, it’s like we’re creating this quiet, peaceful park right next to the hectic road. A place where we can step aside, breathe, and find a moment just for ourselves away from the hustle and bustle.

Merging Paths: Spirituality & Mental Health

• The Quiet Corner: When we practice spirituality, it’s like finding a silent corner in our minds. It helps us to turn down the volume of the everyday noise, and suddenly, our thoughts get a little quieter, and emotions seem a bit calmer.

• Happy Chemicals, Anyone?: Engaging in spiritual practices like meditation or mindful walking can actually change our brain! It helps to release chemicals like serotonin and endorphins, which are our body’s natural way of making us feel good and relaxed.

• Emotional Balance Beam: Spirituality often nudges us to deal with our emotions in a healthy way. It’s like learning to walk on an emotional balance beam – we become better at handling our feelings without tipping over into extreme stress or anxiety.

• A Stress-buster: The calming practices often found in spiritual paths – think meditation or simply spending quiet time in nature – have a lovely side effect: reducing stress. They give our minds and bodies the chance to hit the reset button, washing away some of the mental dust gathered from daily stresses.

Guiding Light: The Vital Role of a Guru

Embarking on a spiritual journey, where our souls seek serenity and minds hunt for peace, having a guru can be a game-changer. Why? Here are three simple reasons:

• Navigational Support: A guru acts as a spiritual navigating force, providing direction and ensuring our spiritual quest remains balanced and enlightening.

• Wisdom Wellspring: Gurus, with their enriched knowledge, become a source of timeless wisdom, helping us comprehend and absorb profound spiritual insights.

• Emotional Anchor: In our mental and spiritual walk, gurus stand firm as emotional pillars, offering a secure space to explore, question, and understand our internal landscape, enhancing our mental wellness amidst the exploration.

A guru becomes a beacon, lovingly guiding us through the intertwining paths of spirituality and mental tranquility.

Let’s Get Started

• Small Steps: Start simple – a little meditation, some introspective moments, and a dash of mindfulness in daily activities.

• Find Your Guru: Seek a guru or a spiritual guide whose words resonate with you and whose teachings feel comforting.

• Slow and Steady: Remember, no rush! It’s about a gentle, steady journey of exploring and understanding your spiritual self.

• Make Time: Dedicate a few moments daily to just be with yourself, embracing spiritual practices that elevate your spirit.

Concluding Thoughts: A Peaceful Path Awaits

Weaving spirituality and the guiding light of a guru into our lives isn’t about complexity. It’s a simple, serene, and beautiful journey where our mental health finds a loving partner, creating a space where tranquility, clarity, and positivity gracefully bloom. So here’s to gentle explorations, kindred spirits, and the nurturing of our mental and spiritual selves. May your journey be filled with light and peace.

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Get your shoes on! Six ways walking helps you become healthier.

Research shows that for every 2,000 steps you walk, you reduce the risk of developing cancer, cardiovascular diseases and even suffering a premature death by 10%. Following the 10,000-step-a-day rule will help you maximize the benefits. At the same time, the rule can lower the risk of developing chronic diseases like dementia and boost your heart’s health. These numbers are part of extensive research and evidence available today that positions walking and running as a virtuous form of exercise to attain optimal health.

What’s more, is that walking is the easiest form of exercise that one can opt for. Be it a beginner or a regular gym-goer, walking is a versatile activity that can pave the way for several long-term benefits. A key reason why many doctors recommend walking for even the elderly is because it’s age-friendly. Also, you don’t need an expensive gym membership or follow a fad diet while walking. You can start anytime or anywhere you may want.

A journey of a thousand miles begins with a single step.

While walking and running are good for your health, how can you maximize their benefits? In two studies conducted by JAMA Internal Medicine and JAMA Neurology in

2022, researchers found a strong link between the number of steps walked daily, the speed of walking, and the quantum of health benefits. The two studies recommended walking 30 minutes daily for optimal health levels. The studies also claimed a faster pace will aid in increasing the benefits of walking.

And, if you ever feel left out when your gym buddies are boasting about their workouts just remember walking for an hour every day helps you build stamina, conditions your lungs and heart, strengthens your legs, and prepares your body to handle physical activity better. You don’t even need leg days because walking involves using the glutes, calves, quads, hamstrings, and your core. You can even add a bit of challenge to your regular stroll by walking uphill. Quick fact: Walking uses 200 muscles of your body. No wonder, its benefits rival those of multiple fitness regimes.

How walking can improve your health

1. Counteracting obesity-promoting genes: Harvard researchers studied over 30 weight-promoting genes among 12,000 people to determine how their genetics contributed to obesity. The researchers discovered that among participants who went on brisk walks for 30 minutes every day, the impact of the genes was reduced by half.     

2. Helping with your sweet tooth: If you are someone who can’t lose weight because of your love for desserts, walking can come to your rescue. Two studies conducted by the University of Exeter showed that a 15-minute walk can reduce cravings for chocolate in stressful situations.

3. Lower breast cancer risk: Putting on your shoes and going for a walk can reduce your risk of developing breast cancer. In a study conducted by the American Cancer Society, researchers noticed that women who walked at least seven hours a week had 14% less chance of having breast cancer than those who walked for fewer hours. The benefits of walking were seen even among women who had breast cancer risk factors like obesity or were using supplemental hormones.

4. Relief for joint pain: There are multiple studies that have noticed the positive impact of walking on people experiencing arthritis-related pain. It is recommended for arthritis patients as it’s a low-impact exercise. Moreover, it keeps your joints flexible, improves bone health, and lowers the chances of developing osteoporosis.

5. Improves mental health: Physical activity has a lot of potential to enhance one’s emotional well-being. Even a 10-minute brisk walk every day can increase one’s mental alertness, reduce stress, and help with anxiety. According to observations made by the American Psychological Association, adults who got just 2.5 hours of brisk walking in a week saw a 25% lower risk of depression.

6. Speedier recovery: As per a study published in Sports Medicine, engaging in active recovery like walking after an intense workout or strength training can promote blood flow to muscles and support recovery. The cool-down period helps in preventing stiffness of muscles and aids a speedier recovery.

Struggling with walking? Here’s how to make it more fun.

Despite the wide array of health benefits associated with walking, a lot of people shy away from it. The reasons vary, while some find it too slow-paced, others struggle with committing themselves to a targeted step count. Here are a few ways in which you can make walking a lot more fun:

• Set practical and achievable goals that don’t overwhelm you. Rather than shooting for the moon right from the get-go, start by setting smaller targets like 10-minute brisk walks or walking 2,000 steps a day.

• Track your progress by wearing a fitness device. Also, reward yourself when you achieve a goal.

• Put on some music to make your walk more fun

• Get a walking or running partner to keep you on track

• Train for a marathon and connect with a community of like-minded people

The all-rounder form of exercise

Walking has in store a whole bunch of benefits that can promote your physical as well as mental well-being. You can start by taking the stairs every day to work or a small walk after lunch hour. Walking during a work call or catching up with a colleague while completing your daily target for steps are some of the other ways you can meet your daily walking target. What’s important to remember is that it’s now how far you have come that matters but the fact that you are showing up every day.

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Every four minutes a woman is diagnosed with breast cancer in India, according to a study conducted by Globocon 2020. What’s more is that every eight minutes, breast cancer claims a woman’s life in India. That’s roughly 90,000 lives lost to the disease in a year.

The figures are among the latest set of statistics that highlight how the number of women being diagnosed with breast cancer in India has been constantly on the rise. Over the years, breast cancer has surpassed other types of cancer to become the most prevalent one among Indian women. If experts are to be believed, India sees around 1,78,000 cases of breast cancer every year.

A global problem

Breast cancer is a growing concern not just in India but globally as well. According to WHO estimates, the disease claimed 685,000 lives in 2020, with women being the majority of its victims.

What adds to the problem is the low rates of survival. As the cancer progresses, recovery tends to become difficult. In India, post-cancer survival for women was reported to be around 60%, as compared to 80% in the US.

A common misconception about breast cancer is that it only affects women. As both women and men have breast tissue, both genders are susceptible to the medical condition. Albeit, the number of men being diagnosed with breast cancer is much lower than women. The WHO estimates that around 0.5–1% of breast cancers occur in men. It also happens to be a disease that’s found in every country of the world.

Scope of the problem

Breast cancer is a medical condition when there is abnormal and uncontrolled cell growth in the breast and it leads to the formation of tumors. If left untreated for long, these tumors can spread throughout the body and can even be fatal. While early stages of cancer might not be life-threatening, as the cancer spreads to nearby breast tissue it can create lumps or tumors. More invasive forms of cancer can spread to other organs leading to metastasis which can be life-threatening.

At the same time, there’s a lot of contention about the probable causes leading up to the disease. Doctors believe that factors like old age, obesity, excessive use of alcohol, sustained exposure to radiation, and reproductive health can increase the risk of breast cancer. However, it is not uncommon to see women develop cancer without any identifiable risk factor other than their gender and age (above 40 years of age).

According to medical experts, a family history of breast cancer can also increase the risk of developing the disease. However, as many women are often not well acquainted with their genetic history, they end up being diagnosed when the disease is at an advanced stage.

There is also a group of experts who feel lifestyle factors like a sedentary lifestyle, excessive smoking, drinking, calorific diets, exposure to pollution and chemicals, and insufficient sleep can put women younger than 40 years of age at risk of developing breast cancer. In a 2023 study conducted by the All India Institute of Medical Sciences (AIIMS)-Delhi, doctors found that 30% of the women diagnosed with breast cancer in the national capital were below the age of 40 years.

Progress made so far.

Several medical experts claim that breast cancer can occur in women at any age after they attain puberty. However, the chances of women developing breast cancer rise as they grow older. A look at the evolution of medicine shows that there was little change in breast cancer mortality between the 1930s and 1970s and surgeries were the primary mode of treatment. Things changed in the 1990s as more countries recognized the threat that the disease posed and rolled out early detection programmes. These programmes offered comprehensive medical treatment along with effective therapies.

The Union Ministry of Women and Child Development has launched several programmes to spread awareness about breast, oral and cervical cancer under the National Health Mission. These programmes are implemented with the help of frontline healthcare workers and also offere screening facilities to promote the early detection of breast cancer.

Treatment possibilities

Breast cancer is commonly treated through a combination of procedures like radiation, oncology, and medical oncology. However, the treatment options also depend on the age and health of the patient, their genetic history, the stage and type of the cancer, and the stage of the tumor, among others. The most common types of treatments that are combined include:

• Surgeries to remove tumors.
• Radiation therapy to lower the risk of remission of cancer
• Medicines that kill cancer cells and stop them from spreading. These medications include chemotherapy, hormonal therapies, and targeted biological therapies.

Symptoms you should be looking out for

The thing with breast cancer treatments is that they are likely to be more effective if they are taken at an early stage. The earlier the cancer is detected, the higher the chances of you being able to beat it. To detect cancer early, medical experts recommend women perform a simple breast self-examination every month to spot any irregular lumps or thickening. During these self-examinations, here are five warning signs that you shouldn’t ignore:

• Any lumps in the breast or armpits
• Any swelling or thickening
• Irritation of skin
• Flaky skin
• An unusual pain or pulling sensation.

Though there are vaccines available for treating and preventing other kinds of cancers, scientists are yet to make such progress with breast cancer.

Preventive Care to combat the disease.

Prevention is always better than cure. There’s ample research that highlights how rapid diagnosis is linked to effective cancer treatments. Rather than staying ignorant, start by educating yourself about breast cancer. The more educated you are about the disease, the more equipped you will be to fight it. Modern medicine makes it possible to cure cancer and the chances of survival go up if it is detected earlier. Remember by taking out just 30 minutes for a breast self-examination every month, you are adding years to your life.

If you are above the age of 40, it’s time to take better care of your health. Being more mindful about the food you’re eating, the way you are exercising, and prioritizing your preventive health check-up can go a long way to keep you healthy.

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World Heart Day emphasizes the urgent need for heart health awareness. Its core message advocates for proactive care and tuning into our body’s vital signals.

Did you know that heart health is becoming a pressing concern, especially in the post-Covid era? Recent statistics reveal that Indians, already susceptible to dietary habits and prevalent conditions like diabetes and hypertension, are witnessing a sharp rise in sudden heart attacks.

Shockingly, even the younger generation isn’t spared. As we grapple with this alarming state, it’s imperative to ask: Are we doing enough for our heart health?

This World Heart Day let’s delve deeper into this issue and pledge to prioritize our cardiovascular well-being.

The Stagnation and Surge of Cardiovascular Disease

Cardiovascular diseases (CVD) have long been at the forefront of global health concerns. While there have been strides made against CVD, the present landscape paints a concerning picture:

• Surge in Numbers: Over 20.5 million lives have been claimed by CVD, amounting to nearly a third of all global deaths. This marks a significant jump from the previously estimated 121 million CVD-related deaths. Presently, cardiovascular diseases affect more than half a billion people worldwide.
• The Preventable Tragedy: The most alarming factor is that up to 80% of premature heart attacks and strokes can be prevented. We’ve seen unprecedented advancements in cardiovascular medicine over the past 50 years. Yet, a vast proportion of global populations, particularly those in dire need, lack access to diagnostic tools, preventive measures, and treatment for CVD.
• A Concern of Health Equity: The majority of CVD deaths, about 4 out of every 5, occur in low- and middle-income nations. Conversely, progress in CVD health is predominantly seen in high-income countries. This stark disparity underlines a pressing need to address the evident health inequities.
• Localized Solutions for a Global Problem: Addressing CVD requires a nuanced approach tailored to specific populations. Factors like tobacco and alcohol consumption, sodium intake levels, exposure to detrimental air pollution levels, and physical activity rates vary by region. Policymakers and stakeholders must meticulously analyze these risk factors in their respective regions to identify and address the areas that need urgent attention.
• In essence, while we’ve made commendable progress in battling CVD in the past, the current rates are alarming. A tailored, inclusive, and aggressive approach is crucial to steer the global community back towards a healthier trajectory.

World Heart Day 2023: A Call to “Use Heart for Every Heart”

Every year, World Heart Day is observed to emphasize the importance of heart health, shedding light on the ways we can keep our heart beating strong. This year’s theme, as declared by the World Heart Federation, resonates with both our physical and emotional well-being: “Use Heart for every Heart.” Let’s dive deep into the essence of this theme and the various dimensions it touches.

1. A Dual Message for Heart Health

While most might assume that World Heart Day solely emphasizes physical heart health, this year’s theme urges us to look beyond. It encourages not only ensuring our heart’s well-being but also to tap into the emotional realm and consider the hearts of others.

• Tending to Emotional Bonds:

Our hearts aren’t just pumping machines. They are deeply interwoven with our emotions and sentiments. This theme invites us to be more empathetic, understanding, and sensitive to the emotions of those around us. It’s about leveraging our feelings to connect, support, and uplift others.

• Leading by Example:

When it comes to the physical aspect, it’s about setting a precedent. Guiding society towards heart health by exemplifying good heart practices ourselves.

2. Three-Fold Approach to Heart Health

Heart for Humanity: A staggering 75% of cardiovascular diseases manifest in low to middle-income countries. To genuinely use our hearts for every heart, it’s paramount that we step up, spread awareness, and provide aid to these regions, whether in the form of financial help, resources, or knowledge dissemination.

Heart for Nature: Our actions have led nature to retaliate, with 25% of heart-related deaths linked to air pollution alone. It’s high time we shift our efforts towards restoring the environment. A cleaner planet means healthier hearts for its inhabitants.

Heart for Ourselves: The old adage goes, “Charity begins at home.” Taking care of our heart by adopting healthy lifestyles, managing stress, and practicing regular check-ups ensures we are in a position to help others.

Revitalize Your Heart: 5 Proven Steps to Cardio Bliss

1. Commit to Daily Physical Activity:

• When: Ideally in the morning or late afternoon.
• What to Do: Engage in at least 30 minutes of moderate-intensity exercise like brisk walking, cycling, or swimming. This helps lower bad cholesterol levels and increases good cholesterol.

2. Adopt a Heart-Healthy Diet:

• When: Every meal.
• What to Do: Incorporate foods rich in omega-3 fatty acids, like salmon, walnuts, and flaxseeds. Limit saturated fats, sugars, and sodium. Opt for whole grains, lean proteins, and plenty of fruits and veggies.

3. Regular Health Check-ups:

• When: At least once a year or as recommended by your doctor.
• What to Do: Keep tabs on blood pressure, cholesterol, and sugar levels. These metrics provide critical insights into your heart’s health, enabling timely interventions.

4. Stress Management Techniques:

• When: As often as needed, especially during stressful periods.
• What to Do: Engage in mindfulness practices like meditation, deep breathing exercises, or yoga. They not only rejuvenate the mind but have proven benefits for heart health.

5. Limit Alcohol and Quit Smoking:

• When: Immediately and continuously.
• What to Do: Limit alcohol intake to moderate levels (up to one drink a day for women and up to two for men). If you smoke, seek help to quit. Both alcohol and tobacco have detrimental effects on heart health.

To Sum it Up: The Essence of World Heart Day

Understanding the severity of heart diseases and their widespread impact makes the commemoration of World Heart Day more crucial. It serves as a reminder to introspect, evaluate our habits that could be detrimental to our heart, and rectify them promptly.

In embracing this year’s theme, let’s pledge not only to use our hearts to ensure its physical health but also to extend values of empathy, understanding, and care towards every heart out there. Because every heartbeat matters.

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Caught in a ceaseless cycle of exhaustion, feeling like you’re just running on empty? You may be facing burn-out, a state of chronic fatigue that blunts life’s vibrancy. This blog acts as your compass, guiding you through this murky terrain.

Spotting the Smoke: Identifying the Warning Signs of Burn-Out

Burn-out, a stealthy thief, quietly saps our energy and motivation, often going unnoticed until it becomes a raging blaze. It emerges from chronic, mismanaged workplace stress, manifesting in subtle signs like constant fatigue, reduced focus, and dwindling enthusiasm.

 Emotional indicators may include heightened sensitivity, while physical signs point to a constant state of exhaustion. Cognitive symptoms can include impaired concentration and decision-making. Recognizing these early wisps of smoke is vital to controlling the fire, making it crucial to be vigilant about our mental and physical health.

It’s often said that “where there’s smoke, there’s fire”. When it comes to burn-out, the first wisps of smoke may seem innocuous, but they can quickly grow into an uncontrollable blaze if left unchecked. While everyone experiences burn-out differently, common warning signs to watch out for include:

• Chronic fatigue: You’re feeling tired all the time like you’re “burning the candle at both ends.”
• Insomnia: When sleep refuses to come, despite you being exhausted.
• Forgetfulness: Important details are falling through the cracks, like “losing the plot”.
• Physical symptoms: Headaches, stomachaches, or frequent colds, your body’s way of telling you that you’re under too much stress.

If you’re experiencing these warning signs, it’s time to pay attention to the smoke signals. They’re your body’s way of telling you that you need to slow down before you burn out completely.

Understanding the Impact of Burn-Out on Your Life

Burn-out, like an uncontrolled wildfire, can seep into all areas of your life, stalling your professional growth and straining personal relationships.

At work, it hampers productivity, turning even routine tasks into uphill battles. It leaves you feeling drained, hampering your ability to engage and enjoy personal relationships. Over time, the joy derived from hobbies and accomplishments wanes, casting a shadow over your overall life satisfaction.

Understanding the expansive impact of burn-out is essential, not only to recognize the seriousness of this condition but also to inspire proactive steps towards healing and recovery.

Effective Interventions for Battling Burn-Out

If you’re feeling the heat, it’s time to douse the flames with some effective burn-out interventions.

1. Re-evaluate Priorities: It’s easy to lose sight of what’s truly important, especially when you’re knee-deep in work and responsibilities. However, think of it as “separating the wheat from the chaff”. What are the things that truly enrich your life and align with your values?

What are the tasks and obligations that drain you without providing substantial returns? Discarding what doesn’t serve you and focusing on what does, is the first step to prevent yourself from “spreading too thin”.

2. Set Boundaries: The importance of setting boundaries cannot be overstated. As Henry Cloud, a clinical psychologist, wisely noted, “Boundaries define us. They define what is me and what is not me.” Establish clear boundaries between work and personal life.

Don’t bring work home, resist the urge to check your work emails after hours, and learn to say no when your plate is full. Remember, you’re not a superhero and it’s okay not to “burn the candle at both ends”.

3. Practice Self-Care: Self-care is not about “papering over the cracks” but building a solid foundation of wellness that supports your overall health and well-being.

This involves three critical elements: regular physical activity to release pent-up stress, a balanced diet to nourish your body, and adequate sleep to provide your mind and body with the rest they need to function optimally. Think of self-care as the fuel that keeps your engine running smoothly.

4.  Seek Support: Dealing with burnout can be a lonely experience, but you don’t have to “go it alone”. Reach out to supportive friends and family, join a support group, or seek professional help from a mental health expert.

As research professor Dr. Brene Brown says, “Vulnerability is not winning or losing; it’s having the courage to show up and be seen when we have no control over the outcome.” There’s strength in seeking help, and it can be the lifeline you need when struggling with burn-out.

5. Mindfulness and Relaxation Techniques: Incorporating mindfulness and relaxation practices into your daily routine can serve as “a breath of fresh air”, helping to mitigate the symptoms of burn-out.

Techniques such as yoga, meditation, and deep breathing can help reduce stress, increase your sense of well-being, and enhance your resilience to life’s stressors. These techniques are not about escaping reality but rather equipping you with tools to better navigate the challenges life throws your way.

6. Rekindle Your Passions: Engaging in activities that you’re passionate about can act as a natural “pick-me-up” and remind you of the joys life can offer beyond the daily grind. It might be a forgotten hobby, a side project you’ve been wanting to start, or a social cause you care about.

Doing something you love can rekindle your passion, provide a sense of accomplishment, and serve as a powerful antidote to the monotony that often fuels burnout.

7. Take a Break: Sometimes, you just need to hit the pause button and take a breather. Consider it as taking “a step back to leap forward”. Short, regular breaks during your workday can help maintain your energy and focus.

Use your vacation days for rest and rejuvenation, not just for tackling your growing list of household chores. If the situation allows, consider taking a longer sabbatical. This break from routine can provide valuable perspective and help you return with renewed vigor and enthusiasm.

Conclusion

Burn-out needn’t consume your life. By recognizing its signs and implementing effective strategies, you can extinguish these flames, reclaim your vitality, and restore balance. Remember, it’s time to thrive, not just survive.

Frequently Asked Questions

1. What is burnout and how is it different from regular stress?

Burn-out is a state of chronic physical and emotional exhaustion, often accompanied by cynicism and detachment, resulting from prolonged and excessive stress. Unlike regular stress, which can lead to over-engagement, burnout manifests in disengagement, a lack of energy, and reduced productivity.

2. Is burnout a medical condition?

While burn-out itself is not classified as a medical condition, in 2019 the World Health Organization included it in the 11th Revision of the International Classification of Diseases (ICD-11) as an occupational phenomenon. It can lead to several physical and mental health issues if not addressed.

3. As a manager, how can I prevent burnout within my team?

Proactively cultivating a healthy work environment is key. Encourage work-life balance, recognize employees’ efforts, provide opportunities for professional growth, and ensure workload is manageable and fair. Open communication about stress and well-being can also help in the early detection and prevention of burnout.

4. I’m a high-performing professional. Am I at risk of burnout?

Yes, high-performing individuals can be at greater risk, as they often have high standards and responsibilities, work longer hours, and may struggle to balance work and personal life. Recognizing this risk is the first step toward prevention.

5. Can taking a vacation cure burnout?

While vacations can provide a short-term respite from stressors contributing to burnout, they aren’t a complete solution. Addressing burnout effectively often requires fundamental changes in your work habits, environment, and lifestyle.

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World Alzheimer’s Day underscores the global effort to combat dementia. India’s initiatives, like the Dementia India Alliance, showcase commitment to early detection, care, and widespread awareness.

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Every year, as the calendar flips to 21st September, a silent call to action reverberates across the globe: World Alzheimer’s Day. But why is this day so crucial? Consider this: over 4 million people in India alone grapple with some form of dementia. Yet, a staggering 90% of these cases remain cloaked in shadows, undiagnosed due to stigma and unawareness.

Imagine the countless stories, memories, and experiences fading away, unnoticed. This month, as communities worldwide unite in hosting memory walks, fundraisers, and awareness campaigns, we’re not just marking a day. We’re embarking on a journey to unravel the tales behind the stats and explore the profound impact of awareness.

Turning the Tide: ‘Never too Early, Never too Late’

Life has a way of throwing curveballs, and when it comes to dementia and Alzheimer’s, it’s no different. This World Alzheimer’s Month 2023, we’re focusing on a simple yet powerful message: ‘Never too early, never too late’.

So, what’s the big idea? Well, imagine catching a problem before it gets out of hand. That’s what this campaign is all about. By spotting the early signs and making smart choices, we can change the course of our future. And if someone already has a diagnosis? It’s like the old saying goes, “Better late than never.” There’s always room to make positive changes.

Here’s food for thought: our actions today can shape our brain’s health tomorrow. And with the number of people with dementia expected to triple by 2050, it’s high time we sit up and take notice.

India’s Proactive Approach to Dementia Care

In a praiseworthy initiative, the Dementia India Alliance (DIA), a charitable entity, introduced a national dementia helpline and DemClinic, a digital platform for memory assessment.

DemClinic stands out as a groundbreaking platform offering specialized cognitive evaluations for seniors, addressing dementia care needs in India.

Navigating the Maze of Alzheimer’s: Signs, Symptoms, and Early Detection

1. What is Alzheimer’s?

Alzheimer’s disease is a progressive brain disorder that affects memory, thinking, and behavior. It’s the most common cause of dementia, a broader term for cognitive decline severe enough to interfere with daily life. Over time, the disease damages and kills brain cells, leading to memory loss and other cognitive impairments.

2. Signs and Symptoms to Watch Out For:

• Memory Loss: Forgetting recent events, names, or appointments, especially if it’s happening more often.
• Difficulty Completing Familiar Tasks: Struggling with tasks that were once routine, like preparing a meal or driving.
• Confusion with Time or Place: Losing track of dates, and seasons, or having trouble understanding events that aren’t happening immediately.
• Trouble with Visual Images: Difficulty reading, judging distances, or distinguishing colors.
• Problems with Words: Struggling to follow or join a conversation, repeating oneself, or grappling to find the right word.
• Misplacing Things: Putting items in unusual places and not being able to retrace steps to find them.
• Decreased Judgment: Making poor decisions, like giving away money or neglecting personal hygiene.
• Withdrawal from Social Activities: Avoiding hobbies, social events, or other engagements.
• Mood Changes: Experiencing mood swings, depression, or becoming easily upset.

3. Cognitive Tests for Early Detection:

Early detection of Alzheimer’s can make a significant difference in managing the disease. Here are some tests that can help:

• Mini-Mental State Examination (MMSE): A brief 30-point questionnaire testing various cognitive functions, including arithmetic, memory, and orientation.

• Montreal Cognitive Assessment (MoCA): Assesses different cognitive domains: attention, concentration, executive functions, memory, language, visual construction skills, conceptual thinking, calculations, and orientation.

• Clock Drawing Test: A simple task where the individual is asked to draw a clock and set a specific time. It helps assess visual and spatial functioning.
• Neuropsychological Tests: Comprehensive assessments that measure memory, problem-solving, attention, language, and other cognitive abilities.

Taking these tests can be the first step in understanding one’s cognitive health. If you or someone you know is showing signs of cognitive decline, it’s essential to consult a healthcare professional. Early detection and intervention can pave the way for better management and improved quality of life.

Steering Clear of Alzheimer’s: Proactive Steps for a Healthier Brain

Alzheimer’s disease is a progressive brain disorder that gradually erodes an individual’s memory, thinking, and behavior. While aging remains its most significant risk factor, there are proactive measures one can adopt to mitigate its onset.

Steps to Reduce Alzheimer’s Risk:

• Physical Activity: Regular exercise is paramount. It not only benefits your heart, circulation, and mental well-being but also reduces the risk of dementia. Whether it’s aerobic activities that get your heart pumping or strength-building exercises, the key is consistency and enjoyment.

• Eating Healthily: A balanced diet can lower the risk of dementia and other health issues like heart disease and diabetes. Embrace a Mediterranean-style diet, rich in fruits, vegetables, and whole grains, and low in red meat and sugars.

• Don’t Smoke: Smoking harms blood circulation, including the vessels in the brain. Quitting smoking can significantly reduce the risk of developing dementia.

• Moderate Alcohol Consumption: Excessive alcohol intake can elevate the risk of dementia. It’s recommended to limit alcohol to no more than 14 units a week, spread across several days.

• Stay Mentally and Socially Active: Engaging in brain-challenging activities can delay or even prevent dementia. This includes puzzles, reading, learning new skills, or even social interactions. Remember, a lively mind is a healthy mind.

• Take Control of Your Health: Regular health check-ups can detect potential risk factors. Conditions like high blood pressure or diabetes, when managed effectively, can reduce the risk of dementia.

By adopting these measures, one can not only lead a healthier life but also create a robust defense against Alzheimer’s and other forms of dementia. Remember, it’s never too early or too late to start making these positive changes.

To Sum it Up

In recognizing World Alzheimer’s Day, we spotlight the urgent need for awareness and support surrounding dementia. India’s proactive steps, like the Dementia India Alliance’s initiatives, exemplify the global commitment to early detection and care. Together, we can pave a path of understanding, compassion, and hope for those affected.

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World Patient Safety Day underlines shared responsibility, emphasizing a collaborative approach for safer healthcare outcomes through advocacy.

When we step through the doors of a healthcare facility, there’s an inherent trust, a silent hope, that we are entering a sanctuary of healing and care. We all envision receiving the pinnacle of medical attention, unmarred by flaws. However, reality often paints a different picture, reminding us of the pressing need for continual improvement.

World Patient Safety Day isn’t just a date on the calendar; it’s a clarion call. A reminder that the journey towards optimal healthcare is ongoing, and every individual deserves not just care, but care that is safe, undiluted, and of the highest quality.

Diving into Numbers

The idiom “First, do no harm” should resonate in the corridors of every healthcare facility. Despite this, evidence suggests that up to 1 in every 10 patients is harmed during medical care. A deeper understanding of the stats paints a clearer picture:

1. As much as 80% of harm in primary and ambulatory settings can be evaded.
2. Common causes include medication errors, unsafe surgical procedures, and patient falls, among others.

Globally, the indirect cost of patient harm equates to trillions of US dollars each year. As the saying goes, prevention is better than cure. But, in this context, prevention ensures that there is no need for further cure.

The Common Culprits

Several common sources of negligence of patient safety include:

• Medication Errors: They affect 1 out of every 30 patients, with half being severe.
• Surgical Errors: Despite the high number of surgeries, 10% of harm is attributed to surgeries.
• Healthcare-associated Infections: These add additional burdens to patients and the system.
• Diagnostic Errors: Surprisingly, most people will experience a diagnostic error in their lifetime.

The list doesn’t end there. From patient falls and venous thromboembolism to pressure ulcers and unsafe transfusion practices, the risks are myriad. This only underscores the urgency to improve safety protocols and measures.

Towards a Safer Health System

The root cause of these harms often stems from systematic issues rather than individual negligence. For safer healthcare, emphasis should be on:

• Prioritizing safety.
• Ensuring safe work environments.
• Continuous training of healthcare workers.
• Engaging patients and families in policies.
• Regular reporting of patient safety incidents for constant learning and improvement.

Elevating the Voice of Patients: World Patient Safety Day 2023

On 17 September 2023, World Patient Safety Day is observed, shedding light on the paramount importance of involving patients, their families, and caregivers in the safety protocols of healthcare. This initiative celebrates the indispensable role these individuals play in making healthcare safer and more effective.

What’s India’s stand here?

India is actively enhancing its healthcare quality and patient safety. Key frameworks include the Consumer Protection Act and Clinical Establishment Act, addressing medical negligence and patient rights respectively. Institutions like NPPA and DCGI monitor medication and device safety. The NHSRC sets quality standards for public health institutions, while the NABH accredits hospitals.

Regular national health reports are issued by the Ministry of Health and Family Welfare. Programs like Adverse Events Following Immunization and Pharmacovigilance Program assess unsafe care. National guidelines focus on cleanliness, hygiene, and infection control. Additionally, standard treatment protocols, drug quality checks, and strict standards for blood banks are in place.

HCL Healthcare

At HCL Healthcare we are fostering a culture of Patient Safety First. Our clinics are NABH accredited and follow the highest standards of patient safety. To ensure well-being and quality of care, many initiatives have been undertaken under the ambit of the highest standards of patient safety.

• Experienced and efficient team of healthcare professionals
• Emphasis on Patient Safety and Quality as Organizational Culture
• Maintaining high standards of Infection Prevention and Control
• Periodic hazard identification, risk assessment, and mitigation
• Regular Assessment and Reporting of Occupational Health Hazards
• Training on Emergency response preparedness
• Focus on Emotional and Mental Wellbeing
• Leadership Involvement and Employee Engagement and Participation in developing safety programs

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In the bustling heart of the corporate world, where deadlines loom large and the hum of computers is constant, there was a man named Ravi. Every morning, as the sun painted the sky with hues of orange and pink, Ravi would wake up with a stiffness in his shoulders.

Some days, it felt like a weight was pressing down on him, not just from the pile of work on his desk, but from the frozen shoulders that made even the simplest tasks feel like a mountain to climb.

As days turned into weeks and weeks into months, the pain traveled from his shoulders to his back. Every time he bent down to pick up a file or sat for long hours in front of his computer, a sharp pain would shoot up his spine.

But like many in the corporate world, Ravi wore his pain like a badge of honor. He believed it was a small price to pay for success. Little did he know, this constant neglect would lead to consequential illnesses.

One fateful day, Ravi collapsed in his office. The constant pain had taken a toll on his overall health, leading to high blood pressure and severe stress. His body, which he had ignored for so long, was now screaming for attention.

What do you think he missed?

Ravi’s story is not unique. Many of us ignore the initial signs of discomfort until they escalate into major health issues. Had Ravi paid attention to his pain early on, he could have consulted a physical therapist.

Physical therapy is not just for post-operative care or sports injuries. It’s a proactive approach to understanding your body, and identifying and addressing potential problems before they become severe.

A physical therapist would have assessed Ravi’s posture, the ergonomics of his workstation, and his daily routine. They would have provided exercises to strengthen his muscles, improve flexibility, and reduce pain.

When done regularly, simple stretches can alleviate the symptoms of frozen shoulders and back pain. Moreover, a therapist would have educated Ravi on the importance of taking regular breaks, maintaining a good posture, and using ergonomic furniture.

If you find yourself relating to Ravi’s story, it’s time to act. Here’s what you should do:

• Listen to Your Body: The first sign of discomfort or pain is your body’s way of telling you that something is wrong. Don’t ignore it.

• Consult a Physical Therapist: Whether it’s a niggling pain in your back or stiffness in your neck, consult a physical therapist. They can provide a proper assessment and a tailored exercise regimen.

• Incorporate Daily Stretches: Simple stretches can make a world of difference. Incorporate them into your daily routine, especially if you have a desk job.

• Maintain Proper Ergonomics: Ensure that your workstation is set up correctly. Your chair, desk, and computer should be in proper alignment to reduce strain on your body.

• Take Regular Breaks: Every hour, take a 5-minute break. Stand up, walk around, and stretch your muscles.

• Stay Active: Incorporate physical activity into your daily routine. Keep your body moving, whether it’s a walk during lunch or a quick workout session after work.

The Transformative Power of Physical Therapy in Daily Work Lives

In today’s fast-paced work environment, physical therapy emerges as a beacon of relief. It’s not just about recovery; it’s about integrating wellness into our daily grind. By incorporating targeted exercises and stretches, employees can combat the strains of prolonged sitting and repetitive tasks.

Physical therapy offers tools to correct postural imbalances, reduce mental stress, and enhance overall productivity. As we navigate the challenges of our professional lives, embracing the transformative power of physical therapy ensures we’re not just working hard, but also working smart, prioritizing our well-being alongside our ambitions.

To Sum it Up

This World Physical Day, let’s pledge to prioritize our health. Physical therapy is transformative, not just in healing but in preventing potential health issues. Remember, your body is your most significant asset. Treat it with the care and attention it deserves.

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Workplace relationships play a pivotal role in shaping our mental health. Discover the profound connection between positive office interactions, enhanced morale, and a boost in overall employee productivity.

Ever felt like you’re walking on eggshells around a colleague? It’s no secret that our relationships at work can make or break our day. Just as “birds of a feather flock together,” we naturally gravitate towards those with whom we share a good rapport.

But what happens when the waters get muddied? In this exploration, we’ll delve into the profound impact of workplace relationships on our mental health.

The Ripple Effect of Office Dynamics

Ever played with dominos? You know, when one falls, it makes all the others fall too? That’s kind of like the “ripple effect.” Imagine if one domino was a bit grumpy and knocked others down in a not-so-nice way. It would change the whole game, wouldn’t it?

Similarly, in an office, when your colleague is happy or sad, it can affect everyone else too. Just like those dominos!

The Science Bit:

Now, let’s sprinkle in some science! Our brains have something called “mirror neurons.” Think of them like tiny copycats. When we see someone smile or frown, these neurons make us feel a bit of what they’re feeling. So, if someone’s happy or sad at work, it’s like our brain’s copycats want us to join in on the feeling too!

Isn’t it cool how we’re all connected in some way? Just like a chain of dominos or a pond with ripples!

Beyond Hours: The Mental Perks of Work Bonds

The modern workplace isn’t merely a space for task completion; it’s an ecosystem where interpersonal relationships play a pivotal role in determining well-being and productivity. Forming close bonds with colleagues has distinct psychological advantages.

1. These bonds offer emotional support. Facing challenges, meeting tight deadlines, or navigating workplace politics becomes more manageable when one has allies to lean on. The camaraderie built on shared experiences can act as a buffer against workplace stress, mitigating feelings of isolation and burnout.

2. Such relationships often lead to increased job satisfaction. Knowing that the workplace houses friends rather than just colleagues can transform one’s outlook, making daily routines more enjoyable. This positive attitude can, in turn, lead to higher motivation levels and enhanced performance.

3. Work bonds facilitate open communication and collaboration. Trusting relationships foster a sense of safety, encouraging individuals to voice opinions, share ideas, and seek feedback. This collaborative spirit not only advances innovation but also promotes personal growth.

In essence, the psychological benefits of forming bonds at work extend beyond immediate emotional support. They create an environment where individuals feel valued, understood, and motivated, leading to both personal and organizational success.

From Colleague to Confidante: Finding Balance

Striking a balance between professional obligations and personal connections at work is both an art and a science. This balance is vital, given that both dynamics can significantly influence mental well-being and job satisfaction.

1. Recognize the Value of Both: Personal connections can act as a refuge from work-related stressors, offering emotional support and camaraderie. On the other hand, a purely professional dynamic ensures efficiency, focus, and role clarity. Both are integral to a fulfilling work experience.

2. Set Clear Boundaries: While it’s wonderful to have friends at work, it’s crucial to draw boundaries. Personal issues shouldn’t impact professional decisions, and work disagreements shouldn’t spill over into personal friendships. Establishing these boundaries early on can prevent misunderstandings.

3. Prioritize Open Communication: Foster a culture where employees feel comfortable discussing potential conflicts or issues stemming from personal relationships. Open dialogue can preemptively address and resolve many problems.

4. Celebrate Diversity of Thought: Encourage team members to appreciate diverse perspectives. Personal connections shouldn’t lead to echo chambers where dissenting views are unwelcome.

5. Separate Feedback from Personal Feelings: When giving or receiving feedback, ensure it’s based on work performance and not influenced by personal feelings. Constructive criticism helps in professional growth and should be devoid of personal biases.

6. Engage in Team Activities: Organizing group activities that mix both personal and professional elements—like team-building exercises—can help in meshing these two dynamics harmoniously.

Conclusion

Personal connections at work can be incredibly enriching, but they require mindful management to ensure they coexist harmoniously with professional roles and responsibilities. When done right, they can be pivotal in fostering a work environment characterized by trust, respect, and holistic well-being.

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Uncovering the silent signs of mental strength. From emotional resilience to self-control, these subtle indicators reveal the power of the mind often hidden in plain sight.

Have you ever wondered, “What makes a person mentally strong?” It’s not as clear as black and white. Mental strength isn’t just about weathering the storm, it’s about learning to dance in the rain. It’s the ability to bounce back from adversity, maintain a positive outlook, and keep going when the going gets tough. It’s about resilience, self-control, and the capacity to turn challenges into opportunities.

In this blog, we will delve into the key signs of mental strength, helping you to recognize and cultivate these traits within yourself.

Decoding The Science First

Mental strength involves the dynamic interplay of our brain’s neural pathways, hormones, and other physiological processes. It hinges on neuroplasticity, our brain’s capacity to adapt and change. When we engage in resilience-building activities, we develop more robust neural connections, enhancing our capacity to manage stress.

Additionally, our bodies regulate hormones like cortisol, known as the stress hormone, and endorphins, which elevate mood. Practices such as mindfulness and exercise influence these systems, modulating stress responses, and promoting mental strength. Therefore, mental strength isn’t merely a psychological attribute, but a biologically rooted trait interweaving our minds, brains, and bodies.

How to find out if I am mentally strong?

Recognizing mental strength in oneself can be an enlightening journey of self-awareness and personal growth. It’s about gauging your ability to navigate life’s complexities, your resilience in the face of adversity, and your capacity for emotional regulation. To assist in this exploration, here are five key signs that you may possess considerable mental strength:

1. You’re the Captain of Your Emotions

Mental strength is often reflected in emotional regulation. Rather than being a “leaf in the emotional wind”, you demonstrate control over your feelings, understanding them without letting them overwhelm or dictate your actions. For example, you might feel frustrated with a work project, but rather than succumbing to anger or despair, you take a deep breath, recognize your emotions, and focus on finding a solution.

2. You Turn Lemons into Lemonade

This means making the best out of difficult situations, a characteristic feature of mentally strong individuals. When life throws curveballs your way, instead of viewing them as insurmountable hurdles, you see them as opportunities for growth. For instance, losing a job can be devastating, but you use it as an impetus to explore new career paths or to develop new skills.

3. You’re an Emotional Rock

Being an ’emotional rock’ signifies your ability to maintain calmness and composure during stressful situations. Your ability to stay grounded, even when things around you are chaotic, signifies mental strength. For example, in a crisis, while others may panic or freeze, you stay calm, think logically, and work on addressing the problem at hand.

4. You Dance in the Rain

This suggests that you don’t merely endure challenges, but you embrace them. You accept hardships as part of life and perceive them as valuable learning experiences, not just unavoidable suffering. For instance, a challenging health diagnosis may spur you to adopt a healthier lifestyle and inspire others with your journey, rather than simply lamenting your circumstances.

5. You Know When to Hold ’em and When to Fold ’em

Adapted from a popular song, this phrase implies that mentally strong individuals know when to persist and when to let go. Stubbornness isn’t always a virtue, and sometimes, conceding, changing paths, or admitting that you were wrong shows more strength than holding on. For example, if you’re in a toxic relationship, acknowledging it and having the courage to walk away exemplifies mental strength.

Enhancing Mental Resilience: Two Practical Exercises to Build Mental Strength

Building mental strength, like physical strength, requires dedication, consistency, and targeted exercises. Here are two effective exercises designed to enhance your mental resilience: practicing mindfulness and engaging in cognitive reframing.

1. Mindfulness Meditation

Mindfulness meditation is a practice that cultivates presence and awareness, allowing you to better manage stress and emotions.

Steps:

• Find a quiet, comfortable place to sit or lie down.
• Close your eyes and take a few deep, calming breaths.
• Gradually shift your focus to your breath, noticing the rise and fall of your chest or the sensation of air entering and leaving your nostrils.
• If your mind starts to wander, gently bring it back to your breath. The goal isn’t to empty your mind but to observe your thoughts without judgment.
• Start with 5 minutes daily and gradually increase the duration.

2. Cognitive Reframing

Cognitive reframing involves changing negative thought patterns into positive ones, promoting mental flexibility and resilience.

Steps:

1. Identify a situation that induces stress or negative emotions. Write it down.
2. Note down the thoughts you associate with this situation. Be honest, even if they’re negative.
3. Challenge these thoughts. Are they factual, or are they based on assumptions or worst-case scenarios?
4. Now, reframe these thoughts positively. For instance, if you’ve noted, “I’ll never succeed at this project,” reframe it to, “This project is challenging, but I will learn and grow, regardless of the outcome.”
5. Repeat this exercise regularly to develop more positive and adaptive thinking habits.

Takeaways:

Building mental strength is a lifelong journey, not a destination. Embrace these exercises as part of your routine to cultivate resilience, improve emotional regulation, and navigate life’s challenges with greater ease and confidence.

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In India, more than 50% of cardiac arrest patients reach the hospital late, according to available data. Not only this, every second heart attack patient in India is taken to a hospital over 400 minutes late – that’s almost 13 times the ideal window of 30 minutes. As per medical experts, the absence of medical care beyond 18 minutes of a cardiac arrest can cause irreversible damage to the body due to the absence of blood supply.  

Scary, isn’t it? The availability of timely and accessible medical care can save hundreds of lives every minute, but such assistance might not always be available. And it’s not just cardiac arrest but emergencies like accidents, fire, smoke inhalation, or drowning also require immediate medical attention and sometimes waiting for an ambulance or for a doctor to arrive can lead to more harm than good. 

Take the case of road accidents. It is estimated that lakhs of people injured in road accidents in India succumb to their injuries within an hour due to not getting immediate medical attention. The few hours or even seconds after an emergency are crucial for a patient and can impact their chances of survival. To that end, basic life support (BLS) training can be a life-saving skill to combat medical emergencies in corporate environments.  

A BLS training module teaches individuals about how to administer critical life-saving techniques like cardiopulmonary resuscitation (CPR) to manage a medical emergency and possibly save the life of a patient. Although BLS training cannot replace a paramedical or doctor, it can prevent a person’s health from deteriorating any further. 

What comprises BLS training?  

According to the Red Cross, BLS is typically the kind of care that first responders, healthcare professionals, and safety experts are trained to provide to the patient in a medical emergency like respiratory distress, obstructed airways, or cardiac arrest. The training includes the knowledge and confidence to perform life-saving techniques in patients of every age. 

With the advancement of technology, it is now possible to leverage a wide array of digital tools for training corporate employees in BLS skills. Companies can rope in certified professionals to help their employees learn new skills and be equipped with the knowledge that can potentially save lives.  

How can BLS training benefit a company and their employees? 

A BLS training is a hands-on training and a knowledge session that corporate companies organize for their employees to make them more aware and skilled in dealing with emergency care. With staff trained in emergency medical care, companies can avoid unnecessary panicking during a health emergency while ensuring that a patient gets the required help at the right time. Here are a few ways in which BLS training can help both companies and their workforces thrive: 

1. Help in saving lives 

You never know when someone’s health might fail them. Rather than waiting for help to arrive, an employee trained in BLS skills can help out a colleague and save their life. If a person suffers a cardiac arrest, the next few seconds are a matter of life and death. Hence, a procedure like CPR can keep the person’s blood flowing and organs functioning for the time being.  

2. Curb accidents and medical emergencies through awareness 

Having an entire workforce trained in BLS or even first aid can make a significant impact in reducing workplace accidents. The knowledge about these life-saving techniques makes employees more aware of their safety, which can potentially lead to fewer accidents and injuries. At the same time, safety training and more awareness can motivate employees to take better care of their health.  

3. Increased focus on safety 

As medical emergencies don’t knock on your door before arriving, learning skills like CPR or first-aid can be helpful for corporate employees not only in their workplace but at home as well. You might be at home or out for dinner with friends, your knowledge about basic life support and awareness about medical procedures can save someone’s life. 

4. Shortens recovery time  

If a person gets the required medical attention on time in case of a health emergency, there’s a high chance that their recovery period will also be shorter. For instance, in case an employee suffers a cardiac arrest, a procedure like CPR can not only save their life but also lessen its impact on the body. At the same time, a reduced recovery time can also lead to lower medical costs. 

5. Motivates employees 

If a company invests resources in training its staff in a critical skill like BLS training, it goes on to show how the management is constantly looking out for its workforce. By including BLS training in a company’s safety culture, the management can boost employee morale and ensure the well-being of the employees. As a result, employees are also motivated to put in their best for the company’s growth. 

Conclusion 

India Inc has slowly started to understand the importance of having a workforce trained in BLS skills. In the aftermath of the Covid-19 pandemic, more corporates are taking the route to ensure that their employees can work in a healthier environment, and having a BLS-trained staff is a step in the right direction. Not to forget, such initiatives make workspaces more employee-friendly and help boost cohesion between teams. 

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There’s an old saying, ‘You are what you eat.’ In our fast-paced world, the age-old wisdom holds more relevance than ever. As we juggle between deadlines and commitments, we often bite off more than we can chew when it comes to unhealthy eating habits.

But do you know that your daily sustenance can be a double-edged sword? It can either serve as a magic bullet against chronic diseases or be the proverbial straw that breaks the camel’s back.

By tipping the scales in favor of nutritious foods, you pave the way for a healthier future. It’s time to separate the wheat from the chaff and discover the role of nutrition in preventing chronic diseases.

The Ties that Bind: Unraveling the Link between Diet, Nutrition, and Chronic Diseases

The adage, ‘you are what you eat,’ rings true when we delve into the intricate relationship between diet, nutrition, and chronic diseases. Our dietary habits, whether they’re a bed of roses or a ticking time bomb, can have a significant impact on our health in the long run.

A diet high in saturated fats, trans fats, and added sugars, or one that lacks sufficient fruits, vegetables, whole grains, and lean proteins, can tip the scales towards poor health.

Such a diet can lead to weight gain and obesity, elevating the risk of developing chronic diseases such as heart disease, diabetes, and certain types of cancer.

On the flip side, a nutritionally well-balanced diet can serve as your knight in shining armor. Essential nutrients like fiber, antioxidants, healthy fats, and lean proteins not only cater to the body’s daily functioning but also help build resilience against chronic conditions.

For instance, diets rich in fiber can help maintain a healthy weight and reduce the risk of heart disease and type 2 diabetes. Antioxidants found in fruits and vegetables can help protect against cell damage and fight chronic inflammation, a root cause of many chronic diseases.

In essence, your diet is not just about satiating hunger; it’s a powerful tool for disease prevention. By making mindful food choices and creating balanced, nutrient-rich meals, you can pave your path to a healthier future and keep chronic diseases at bay.

Fueling the Fortress: What is a Nutritionally Well-balanced Diet?

A nutritionally well-balanced diet is like a symphony orchestra, where each nutrient plays a crucial role, and together they create a harmonious health melody. It involves consuming a variety of foods in the right proportions to achieve and maintain optimal health and prevent chronic diseases.

Here’s what makes up a balanced diet:

1. Macronutrients: The big three – carbohydrates, proteins, and fats. Complex carbohydrates provide sustained energy, proteins are essential for growth and repair, and healthy fats support various body functions including the absorption of fat-soluble vitamins.

2. Micronutrients: These are your vitamins and minerals. They may be required in smaller amounts, but they’re critical for various physiological functions, from maintaining healthy skin and vision to supporting the immune system and bone health.

3. Fiber: Often overlooked, dietary fiber is essential for a healthy digestive system and plays a significant role in preventing conditions like heart disease, diabetes, and certain types of cancer.

4. Hydration: Water makes up around 60% of our bodies and is crucial for every cell and function. It helps regulate body temperature, supports digestion, and aids in nutrient absorption.

No single food can supply all the nutrients in the amounts you need. Thus, variety is key. A diet filled with different kinds of fruits, vegetables, grains, protein sources, and healthy fats ensures a broad spectrum of nutrients for optimal health.

A balanced diet doesn’t mean you can never indulge. It’s about moderation and making mindful choices. Remember, the goal of a balanced diet is not perfection, but progress towards healthier choices that can become sustainable habits.

It’s a cornerstone of good health, paving the way to a vibrant, disease-free life.

Navigating the Nutritional Map: Dietary Recommendations for Chronic Disease Prevention

Yes, specific dietary intakes can act as the North Star guiding us towards chronic disease prevention. While it’s crucial to remember that individual nutritional needs can vary, some universal recommendations can help fortify your health fortress.

1. Fruits and Vegetables: Aim for at least 5 servings a day. Packed with vitamins, minerals, and antioxidants, they are a cornerstone of a disease-fighting diet.

2. Whole Grains: Make half your grains whole. Whole grains like brown rice, oats, and whole wheat bread are high in fiber, which can aid in maintaining a healthy weight and reducing the risk of heart disease and type 2 diabetes.

3. Lean Proteins: Choose lean meats, poultry, fish, eggs, beans, and nuts. These can provide necessary proteins without excess saturated fats.

4. Healthy Fats: Incorporate sources of unsaturated fats such as avocados, nuts, seeds, and olive oil. These can help reduce bad cholesterol levels and provide essential fatty acids.

5. Limit Added Sugars and Sodium: Keep these to a minimum as excessive intake can lead to high blood pressure, heart disease, and other health problems.

6. Stay Hydrated: Drink plenty of fluids, preferably water, to keep your body hydrated and support all its vital functions.

Remember, balance and variety are key. No single food can provide all the nutrients your body needs, so it’s important to include a diverse range of foods in your diet.

Pair these dietary habits with regular physical activity for a comprehensive approach to prevent chronic diseases. As they say, ‘An ounce of prevention is worth a pound of cure.’

Conclusion

Harnessing the power of a nutritionally balanced diet is integral in the battle against chronic diseases. By embracing a variety of nutrient-rich foods, moderating our intake, and making mindful choices, we can steer our health ship towards a safe harbor, effectively warding off the storm of chronic conditions.

Frequently Asked Questions

1. What is a nutritionally well-balanced diet and why is it important?

A nutritionally well-balanced diet includes the right proportions of macronutrients (carbohydrates, proteins, fats), micronutrients (vitamins, minerals), and adequate fiber and hydration. It’s important because it provides the body with the nutrients it needs to function properly, supports growth and repair, and strengthens the immune system. It also plays a key role in the prevention of various chronic diseases.

2. How do diet and nutrition impact chronic diseases?

A poor diet, particularly one high in saturated fats, sugars, and sodium, can contribute to weight gain, increase inflammation, and lead to conditions like diabetes, heart disease, and certain types of cancer. On the other hand, a nutritionally rich diet can help maintain a healthy weight, reduce inflammation, and offer protection against these diseases.

3. What are the dietary recommendations for preventing chronic diseases?

Recommendations include consuming a variety of fruits and vegetables, choosing whole grains, opting for lean proteins, incorporating sources of healthy fats, limiting added sugars and sodium, and staying hydrated.

4. How can I incorporate more fruits and vegetables into my diet?

Try to include fruits and vegetables in every meal. They can be fresh, frozen, or canned. Add fruit to your breakfast cereal or yogurt, include vegetables in your sandwiches and wraps, make a veggie stir-fry for dinner, or enjoy fruits and vegetables as snacks.

5. What are the differences between micronutrients and macronutrients and why are they important?

Macronutrients, which include carbohydrates, proteins, and fats, are nutrients the body needs in large amounts. They provide energy and are essential for growth and repair. Micronutrients, including vitamins and minerals, are needed in smaller quantities, but they’re essential for various physiological functions, from bone health to immune support.

6. How do I make sense of the nutritional information on food labels?

Food labels can help you understand the nutrient content of a product. Look for the serving size and how many servings are in the package. The % Daily Value tells you how much of a nutrient is provided in one serving. Aim for low percentages (5% or less) for nutrients like saturated fat, sodium, and added sugars, and high percentages (20% or more) for beneficial nutrients like fiber, vitamins, and minerals.

7. Can dietary changes alone prevent chronic diseases, or do I need to make other lifestyle changes as well?

While a healthy diet is a powerful tool in preventing chronic diseases, it’s most effective when paired with other healthy lifestyle habits. Regular physical activity, maintaining a healthy weight, getting sufficient sleep, avoiding tobacco, and limiting alcohol consumption are all crucial for overall health and disease prevention.

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Unlock the magic of movement! Dive into the sea of benefits that exercise offers. From boosting physical health, and enhancing mental wellness, to improving life’s quality, exercise truly serves as the linchpin for a well-rounded, healthy lifestyle.

Take care of your body. It’s the only place you have to live.” – Jim Rohn’s words resonate more than ever in our fast-paced, convenience-driven world. In the hustle and bustle of modern life, it’s all too easy to neglect our health, but this path, trodden by too many, often leads to a dead-end.

A recent survey conducted by ICMR reveals that 41.3% of Indians fail to meet the WHO’s recommended physical activity levels.

Urban areas show higher inactivity, with over 60% of women and 44.2% of men not being sufficiently active. The survey also highlights the low practice of yoga, with only 3.5% of adults engaging in it.

These findings shed light on the sedentary lifestyle prevalent in the country, urging the need for more active habits for improved health and well-being

But, you might ask, how exactly does lacing up your sneakers or unrolling your yoga mat make you ‘Fit as a Fiddle’?

Let’s dive into the fascinating science behind exercise and its transformative effects on our bodies and minds. It’s high time to jump on the bandwagon and discover why hitting the gym or simply going for a walk in the park could be your best health insurance policy.

Hold your horses, folks; it’s going to be an invigorating ride.

Fit as a Fiddle: Unveiling Exercise’s Health Perks

Physical exercise is the golden ticket to bolster overall health and well-being. It’s the heart’s personal trainer, enhancing its pumping efficiency and reducing cardiovascular risk factors.

Exercise helps you go the “extra mile” in weight management, burning calories, and sculpting lean muscle. It’s a “hard nut to crack” for bone ailments, enhancing bone density and fending off osteoporosis.

As the ultimate “mood booster”, exercise dispenses ‘feel-good hormones’, alleviating stress and anxiety. It’s the “secret ingredient” for quality sleep, sharp cognition, and robust immunity. Incorporating regular physical activity into your routine can have you “fit as a fiddle”. So, let’s get the ball rolling and embrace movement!

The Journey from Couch Potato to Fitness Fanatic

Embarking on a fitness journey can transform a couch potato into a fitness fanatic. Starting slowly, embracing challenges, and optimizing workouts are key.

1. Couch to 5000 Steps a Day: A Challenge to Embrace

If you’re unsure where to start, consider the ‘Couch to 5000 Steps a Day’ challenge. Just like learning to crawl before walking, this challenge encourages you to start with a small, achievable goal and gradually increase your steps each day.

Think of it as climbing a ladder: You don’t attempt to jump straight to the top; instead, you climb one rung at a time. The American Heart Association recommends at least 10,000 steps a day for optimal health, but starting with 5,000 is a great first step towards this goal.

2. Burning Rubber: Making the Most of Your Workouts

Kick-starting a fitness journey is about training smarter, not just harder. Interval training, with its mix of high-intensity bursts and low-intensity recovery, is a trailblazer for optimizing workouts. It boosts aerobic capacity, lowers blood pressure, and enhances insulin sensitivity, making every workout more effective.

As you swap the couch for your trainers, it’s not about rushing the race, but ensuring you move forward. Lace up, step up, and set sail on your journey from couch potato to fitness fanatic. Remember, progress is progress, no matter the pace. Embrace the joy of movement and find yourself “fit as a fiddle”.

Keeping Your Eye on the Ball – Exercises for Specific Health Issues

Regular physical activity is crucial for overall health, but some exercises are particularly beneficial for certain health issues. Tailoring your workout regimen to tackle specific health concerns can significantly improve your condition, boost overall health, and enhance your quality of life.

• Cardiovascular Health: Cardiovascular exercises like brisk walking, cycling, and swimming strengthen the heart and reduce the risk of heart disease. These exercises improve circulation, and lower blood pressure, and cholesterol levels.

• Bone Health: Weight-bearing and resistance exercises like weightlifting, walking, or dancing can improve bone health, essential for those dealing with osteoporosis. They stimulate bone formation and slow down bone loss.

• Diabetes: Regular physical activity, especially resistance and aerobic exercises, can help control blood glucose levels. They increase insulin sensitivity and assist in managing body weight.

• Arthritis: Low-impact aerobic exercises like swimming or cycling, strength exercises, and flexibility exercises can help alleviate arthritis symptoms by reducing pain, improving joint function, and slowing disease progression.

• Mental Health: Mind-body exercises like yoga, tai chi, and pilates can reduce symptoms of anxiety and depression. They promote relaxation, improve mood, and enhance cognitive function.

• Obesity: High-intensity interval training (HIIT), resistance training, and regular aerobic exercises aid in weight management and prevent obesity-related health conditions.

• Asthma: Breathing exercises and controlled aerobic activities can improve lung function and reduce the severity and frequency of asthma attacks.

• Chronic Pain: Gentle exercises like swimming, walking, and stretching can help manage chronic pain. These activities increase mobility, improve mood, and boost overall physical function.

Remember, before starting a new exercise regimen, it’s essential to consult with a healthcare provider or a qualified fitness professional, especially when dealing with specific health issues.

More than Just Flexing Muscles – The Role of Meditation

Physical health isn’t just about moving the body, it also involves calming the mind. While exercise strengthens our muscles, meditation fortifies our mental resilience. Let’s delve into the harmonious blend of meditation and exercise, and how they foster our well-being.

1. Calming the Storm: Meditation for Mental Health: Just as you would flex your biceps to build arm strength, flexing your mindfulness muscle through meditation can foster mental resilience. Meditation acts as an anchor in the stormy sea of life, helping us navigate turbulent emotional waters with greater calm and clarity.

According to Harvard Health, regular meditation can alleviate symptoms of stress, anxiety, and depression. It’s akin to providing your mind with a peaceful sanctuary, shielding it from the chaotic hustle and bustle of daily life. Incorporating even just a few minutes of meditation into your daily routine can start a ripple effect of improved mental health and overall well-being.

2. Keep Your Cool: How Meditation Complements Physical Exercise: Meditation and physical exercise may seem like different realms, but they’re two sides of the same coin when it comes to health. A jog might pump up your heart rate, but meditation helps to slow it down, creating a balanced state of being.

One research found that a combination of meditative practices and physical activity can reduce symptoms of depression by a staggering 40%. This duo can also improve attention span, reduce anxiety levels, and enhance overall brain health.

Conclusion:

So, as you embark on the journey to become ‘Fit as a Fiddle’, remember that exercise is more than just breaking a sweat. It’s about nurturing your mind as well as your body, to embrace a holistic approach to health.

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Harnessing the power of a nutritionally balanced diet is integral in the battle against chronic diseases. By embracing a variety of nutrient-rich foods, moderating our intake, and making mindful choices, we can steer our health ship towards a safe harbor, effectively warding off the storm of chronic conditions.

Frequently Asked Questions

1. What is a nutritionally well-balanced diet and why is it important?

A nutritionally well-balanced diet includes the right proportions of macronutrients (carbohydrates, proteins, fats), micronutrients (vitamins, minerals), and adequate fiber and hydration. It’s important because it provides the body with the nutrients it needs to function properly, supports growth and repair, and strengthens the immune system. It also plays a key role in the prevention of various chronic diseases.

2. How do diet and nutrition impact chronic diseases?

A poor diet, particularly one high in saturated fats, sugars, and sodium, can contribute to weight gain, increase inflammation, and lead to conditions like diabetes, heart disease, and certain types of cancer. On the other hand, a nutritionally rich diet can help maintain a healthy weight, reduce inflammation, and offer protection against these diseases.

3. What are the dietary recommendations for preventing chronic diseases?

Recommendations include consuming a variety of fruits and vegetables, choosing whole grains, opting for lean proteins, incorporating sources of healthy fats, limiting added sugars and sodium, and staying hydrated.

4. How can I incorporate more fruits and vegetables into my diet?

Try to include fruits and vegetables in every meal. They can be fresh, frozen, or canned. Add fruit to your breakfast cereal or yogurt, include vegetables in your sandwiches and wraps, make a veggie stir-fry for dinner, or enjoy fruits and vegetables as snacks.

5. What are the differences between micronutrients and macronutrients and why are they important?

Macronutrients, which include carbohydrates, proteins, and fats, are nutrients the body needs in large amounts. They provide energy and are essential for growth and repair. Micronutrients, including vitamins and minerals, are needed in smaller quantities, but they’re essential for various physiological functions, from bone health to immune support.

6. How do I make sense of the nutritional information on food labels?

Food labels can help you understand the nutrient content of a product. Look for the serving size and how many servings are in the package. The % Daily Value tells you how much of a nutrient is provided in one serving. Aim for low percentages (5% or less) for nutrients like saturated fat, sodium, and added sugars, and high percentages (20% or more) for beneficial nutrients like fiber, vitamins, and minerals.

7. Can dietary changes alone prevent chronic diseases, or do I need to make other lifestyle changes as well?

While a healthy diet is a powerful tool in preventing chronic diseases, it’s most effective when paired with other healthy lifestyle habits. Regular physical activity, maintaining a healthy weight, getting sufficient sleep, avoiding tobacco, and limiting alcohol consumption are all crucial for overall health and disease prevention.

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What is Self-Care?

Self-care is an intentional practice of actions and behaviors aimed at nurturing one’s physical, emotional, and mental health. It’s not simply about pampering yourself, but rather, consciously making choices that foster good health and reduce stress. This can range from regular exercise and healthy eating to setting boundaries and making time for hobbies. Ultimately, self-care is about recognizing your needs and taking steps to meet them.

8 Self-Care Forms for a Better Feeling You

Self-care is a powerful tool that serves as an anchor, allowing you to be the best version of yourself.

1. Physical Self Care

Physical self-care is a foundational pillar of well-being. It involves the actions we take to maintain and improve our health, such as exercising, eating a balanced diet, getting enough sleep, and taking care of our hygiene.

There are many ways to practice physical self-care.

• Regular exercise, like walking, cycling, or yoga, can greatly improve your physical well-being.
• It’s equally important to nourish your body with a balanced diet, rich in fruits, vegetables, whole grains, and lean proteins.
• Regular medical check-ups and addressing health concerns promptly is other aspect of physical self-care.
• Good hygiene practices, such as brushing and flossing your teeth, taking regular showers, and washing your hands frequently, also fall under this category.

To incorporate physical self-care into your daily routine, start by setting small, achievable goals.

For example, aim for 30 minutes of exercise a day, or five portions of fruits and vegetables.

It could be as simple as replacing a sugary drink with water, taking the stairs instead of the elevator, or going to bed 30 minutes earlier than usual. Make it a habit to listen to your body and give it what it needs, whether it’s rest, movement, or nourishment.

Remember, it’s not about drastic changes, but consistent small steps that lead to a healthier lifestyle.

2. Emotional Self Care

Emotional self-care involves acknowledging, understanding, and properly expressing your feelings. By practicing emotional self-care, you create a safe space for your feelings, which is crucial for maintaining a balanced mental state and cultivating a sense of self-love and acceptance.

Techniques for managing and expressing emotions healthily are diverse and can be tailored to individual needs.

• One of the most effective is mindfulness, which involves staying present and allowing yourself to feel without judgment.
• Journaling can also be a therapeutic way to process emotions, acting as a private outlet for self-expression.
• Speaking to a trusted friend or a mental health professional about your feelings can also provide significant relief and perspective.

Enhancing emotional health is a continuous process that involves nurturing a positive relationship with your emotions.

• Regularly set aside time for self-reflection, where you check in with your feelings and emotional state.
• Embrace a variety of emotions, understanding that it’s okay to feel sad, anxious, or angry sometimes.
• Engage in activities that make you feel good, such as listening to your favorite music, spending time in nature, or pursuing a hobby.

Remember, self-compassion is key in emotional self-care – be as kind to yourself as you would be to a dear friend.

3. Social Self Care

Social self-care focuses on nurturing and maintaining healthy relationships with the people around you. It’s the bridge that connects us to others, fostering a sense of belonging and mutual support. It’s as crucial as the threads that weave a social fabric, holding us together and enriching our lives with shared experiences, love, and companionship.

The role of social connections and relationships in self-care is significant.

• Positive social interactions can boost your mood, reduce feelings of stress, and provide a support network for when times get tough.

• They are like the cheerleaders on the sidelines of life’s marathon, providing encouragement, support, and a sense of community. Moreover, healthy relationships can provide opportunities for personal growth and understanding different perspectives.

Nurturing positive relationships involves regular and meaningful interactions.

• It could be as simple as sending a thoughtful message, making a phone call, or planning a meet-up.

• Showing genuine interest in others, practicing active listening, and providing support when needed can also strengthen social bonds.

• It’s also essential to set boundaries in relationships to ensure they remain healthy and respectful.

• Joining clubs, groups, or communities with shared interests can be a great way to form new relationships and connections.

4. Intellectual Self-Care

Intellectual self-care involves activities that stimulate your mind and expand your knowledge and creativity. It’s like a workout for your brain, keeping it sharp and flexible. This form of self-care can increase your understanding of the world, promote problem-solving and critical thinking skills, and contribute to personal growth and self-confidence.

There are countless ways to stimulate the mind and promote intellectual growth.

• Reading books, listening to podcasts, or watching documentaries can broaden your horizons and introduce you to new ideas.
• Engaging in thoughtful discussions and debates can also challenge your viewpoints and stimulate intellectual growth.
• Other activities might include pursuing a new hobby, learning a new language, or taking a class in an area of interest.

When it comes to intellectual self-care, the key is to find activities that you enjoy and that challenge your mind.

• Set aside time each week for these activities, whether it’s curling up with a good book, completing a crossword puzzle, or learning to play a new musical instrument.
• Consider joining a book club, attending lectures or workshops, or exploring online learning platforms.

Remember, the goal isn’t necessarily to master a new skill or subject, but to enjoy the process of learning and challenging your mind.

5. Spiritual Self Care

Spiritual self-care involves nurturing a connection to something larger than us. This can involve religion, but it can also relate to nature, the universe, or a sense of life’s purpose. Exploring personal values and beliefs is a core aspect of spiritual self-care.

• This can involve reflecting on your purpose in life, understanding your moral compass, and aligning your actions with your values.
• Pursuing inner peace can also be a central part of this, achieved through mindfulness, meditation, prayer, or simply spending quiet time alone.

Practicing spiritual self-care is highly individual and can take many forms. Some people might find spiritual connection through religious practices such as prayer or attending services. Others might find it through meditation, yoga, or spending time in nature.

Journaling can be a valuable tool for exploring your values and beliefs. The key is to find activities that resonate with you, providing a sense of peace and connection, and making regular time for these in your life.

6. Environmental Self Care

Environmental self-care refers to the actions you take to ensure your surroundings are positive, healthy, and nurturing. Whether it’s your home, workspace, or the outdoors, fostering a comfortable and appealing environment can significantly impact your mental and physical health.

Your surroundings can profoundly impact your overall well-being. A cluttered room might leave you feeling stressed and overwhelmed, while a well-organized, clean space can promote feelings of calm and control.

Creating a positive and relaxing environment can be achieved through a few simple steps.

• Keep your living and workspaces clean and organized. A tidy space can help you feel more productive and less stressed.
• Introduce elements of nature into your surroundings, like indoor plants or natural scents. Choose lighting that’s comfortable for your eyes and adjust your room’s temperature to a comfortable level.

Remember, it’s not about creating a picture-perfect environment, but about shaping your surroundings in a way that feels good for you and supports your well-being.

7. Occupational Self Care

Occupational self-care pertains to how you balance your work life with leisure and rest. It’s about finding fulfillment in your work and ensuring it doesn’t compromise your health or personal life.

Striking a balance in your work and personal life is akin to a well-tuned orchestra where each instrument – work, rest, play – contributes to a harmonious symphony of life. Strategies for occupational self-care include:

• Setting boundaries, such as designating specific work hours and sticking to them.
• Taking regular breaks during work to prevent burnout.
• Consider prioritizing tasks and learning to manage work when your workload becomes overwhelming.
• Cultivate a positive work environment by maintaining healthy relationships with colleagues and superiors.
• Don’t forget to take time off to recharge and pursue hobbies and activities you enjoy outside of work.

Remember, your worth is not defined by your productivity, and it’s okay to rest.

8. Financial Self Care

Financial self-care involves taking steps to achieve and maintain financial health. It’s about building a sustainable relationship with money, budgeting wisely, saving for the future, and avoiding unnecessary debts.

Financial stability plays a critical role in reducing stress and promoting self-care. Constant worry about money can lead to chronic stress, affecting mental and physical health. Like a safety net, financial stability can provide peace of mind, allowing you to focus on other aspects of self-care without the constant concern about making ends meet.

Practicing financial self-care involves:

• Creating and sticking to a budget, which allows you to understand where your money is going and plan for future expenses.
• Regularly review your financial goals and adjust as necessary.
• Building an emergency fund for unexpected expenses and striving to save a portion of your income regularly.

Remember, financial self-care is not just about wealth management, but also about control, stability, and growth.

Conclusion

In essence, self-care isn’t a luxury, but a necessity for a balanced and fulfilling life. By tending to your physical, emotional, social, intellectual, spiritual, environmental, occupational, and financial needs, you’re investing in your overall well-being. Remember, you’re worth the care. Start today, one step at a time.

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We are what we eat, they say. Indeed, what we put inside our bodies determines our health. To that end, the food pyramid has served as a guide to balanced eating for years. A food pyramid is a visual representation of the optimal servings of food that one should consume from each food group. This information is arranged in the form of a pyramid which is how the method derives its name.

The origin of the food pyramid could be traced back to the 1970s when it first evolved in Sweden. In 1992, the US Department of Agriculture also adopted it with minor tweaks. Since then, many countries have adopted various versions of the food pyramid to guide their citizens in adopting healthy diets.

What’s in a food pyramid?

The food groups that comprise a healthy eating pyramid include whole grains, dairy, supplements, nuts and seeds, meat and poultry, vegetables and fruits, and healthy oils, among other categories.

There are additional sections related to exercise or alcohol consumption that are included by some countries in their food pyramids. The tool has helped countries across the world guide people on various aspects of health like weight control, multivitamin supplements, exercising, and deficiency of nutrients like Vitamin D.

According to the pyramid, one should consider whole grains as the primary dietary source, followed by fruits and vegetables. The pyramid guide suggests moderation while consuming meat, fish, poultry, milk, and their alternatives while reducing fats, oil, salt, and sugar intake. The guide also suggests that people prefer cooking techniques that require less oil or opt for low-fat recipes. People can also choose to steam, stew, simmer, boil, or even cook with non-stick cookware to reduce their oil consumption.

The Indian version of the food pyramid

The Indian version of the food pyramid has four categories:

There are some additional guidelines also mentioned:

• Ample food and healthcare should be ensured for children and adolescents.
• One should eat a variety of foods for a balanced diet and avoid overeating.
• The diets of elderly people should include foods that are rich in micronutrients.
• One should drink plenty of water.
• Ensure the consumption of safe and clean foods.

Why do we need a food pyramid?

One of the reasons why the food pyramid became a popular tool among healthcare educators and medical experts was because it helped people consume the right foods. As different foods have different nutrients, it might not be possible to derive all required nutrients from a single source.

The diet suggested by the pyramid requires people to eat foods from all groups so that they meet their body’s daily nutritional requirements.

The second reason is that it advises people about the right quantities of different foods to be consumed. Both eating too much or too less can lead to adverse health outcomes. A dedicated guide like a food pyramid can help us ensure that we are consuming the right foods in ample quantities.

The debate around food pyramids

While the food pyramid has served as a useful dietary tool in educating people about their nutritional needs, it has also been subjected to a lot of debate for not being customizable. There is a section of experts who have argued that the food pyramid of a country might not be suitable for all its citizens due to factors like geography, access to food, and weather.

The creators of the food pyramid have also drawn flak for “oversimplifying” the concept of the “ideal diet”. They have also been criticized for not educating people about how to differentiate between carbohydrates and instead only focusing on the number of servings. Likewise for fats. Different fats have varying nutritional profiles. In most food pyramids, people are advised to consume fats in lesser quantities. However, this categorization ignores the fact that unsaturated fats are healthier than saturated fats and are essential for maintaining good health.

Conclusion

Nevertheless, the food pyramid can be a good starting point for anyone who’s looking to lead a fitter lifestyle. All of us need a specific quantity of nutrients every day to maintain good health. The overconsumption or underconsumption of any of these nutrients will only hamper our health. Therefore, the food pyramid can serve as a handy tool for knowledge about how a healthy diet should be planned.

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Monsoon season paints a beautiful picture of rain-soaked landscapes and misty horizons and ushers in significant environmental changes. The rise in humidity and fluctuations in temperature can impact our health in various ways.

As we experience these atmospheric shifts, adjusting our diet and exercise regime becomes crucial. Adapting our lifestyle habits safeguards us against monsoon-related ailments and helps us enjoy this enchanting season to the fullest.

This blog will equip you with effective tips for modifying your diet and fitness routine during the rain.

Why is tweaking your diet and exercise plans necessary during monsoons?

Before we head to “why you should tweak,” let’s clear one thing. Everyone is different; what works for one person may not necessarily work for another. It’s always recommended to consult a healthcare professional or a nutritionist for a personalised diet and exercise plan.

1. Why should you tweak your diet during monsoons?

During the monsoon season, the humidity in the atmosphere increases, leading to various digestive and health issues. Tweaking your diet is vital to boost immunity, maintain digestive health, and prevent monsoon-related illnesses.

This season sees a surge in water-borne diseases and infections; hence, including nutrient-rich foods that strengthen immunity can help ward off these ailments. Monsoons also tend to slow down metabolism and digestion. Including easily digestible food, rich in fibre and probiotics, supports digestive health. Consuming fresh, seasonal fruits and vegetables is beneficial as they contain essential vitamins and antioxidants.

2. Why should you tweak your exercise schedule during monsoons?

Adapting your exercise routine during monsoons is important due to various factors.

Firstly, the weather conditions make outdoor activities like running or cycling challenging, even unsafe at times due to slippery surfaces and reduced visibility.

Secondly, the humidity during monsoons can affect your body’s ability to regulate its temperature effectively, increasing the risk of overheating or dehydration during intense workouts. It becomes crucial to modify the intensity of workouts and stay well-hydrated.

Finally, consistent physical activity is essential to keep the metabolism active, especially since monsoons can induce a state of lethargy and a propensity for fried comfort foods. Tweaking your exercise routine to align with these changes can ensure you stay fit, active, and healthy during the monsoon season.

How to adjust your diet for the monsoon season?

During the monsoon season, consuming foods that strengthen the immune system, are easy to digest, and help maintain your overall health is crucial. Here’s a list of monsoon-friendly foods:

But let’s be honest. It might be tempting to indulge in different varieties of foods which aren’t healthy during monsoon. Definitely, we can’t stop you all the time.

So, the next time when you’re dining out during the monsoon season, a bit of caution can ensure you enjoy your meal without compromising on health.

Here are a few tips:

1. Opt for Cooked Food: Stick to hot, cooked dishes instead of raw salads or cold sandwiches, as the latter might be washed or prepared with unfiltered water. Steaming hot food is less likely to harbour bacteria or viruses.
2. Avoid Street Food: As tempting as it may be during the rains, street food is best avoided as you cannot ensure the hygiene standards, or the water quality used.
3. Choose Grilled or Roasted Dishes: Opt for grilled or roasted foods rather than deep-fried snacks. These are healthier and less likely to cause digestive issues common during the monsoons.
4. Hydrate Wisely: If you order a drink, ensure it’s a bottled or purified option. Avoid juices made with tap water or beverages with ice of unknown purity.
5. Choose Reputable Restaurants: Dine at places known for their quality and hygiene standards. Reviews and ratings can be helpful indicators of this.
6. Watch Your Portions: During monsoon, our physical activity may decrease, and our metabolism may slow down. So, be mindful of your portion sizes to prevent overeating.

Things to Remember: Tips to Avoid Foodborne Diseases

1. Water Quality: Always ensure the water is purified or boiled, as monsoon is the peak time for water-borne diseases.
2. Proper Food Storage: Ensure your food is stored correctly and refrigerated to avoid bacterial growth.
3. Thoroughly Wash Fruits and Vegetables: Wash fruits and vegetables thoroughly in clean water, preferably with a few drops of vinegar or baking soda to remove any external contaminants.
4. Cook Food Well: Ensure food, especially non-vegetarian items, is well-cooked to kill bacteria or pathogens.
5. Avoid Raw Foods: During the monsoon, avoid raw foods like salads and juices from outside as they have a high chance of carrying germs and viruses. It’s safer to eat cooked food.

Always remember maintaining personal hygiene, like washing your hands before eating or cooking, is equally important to prevent foodborne diseases.

How to adjust your exercise plans for the monsoon season?

Monsoons can make outdoor workouts difficult, but you can still stay active. Here are a few indoor workout ideas:

Safe Outdoor Exercise Options During Monsoon:

Outdoor workouts during monsoons require extra caution. Here are a few safe options:

1. Walking/Running: If the weather permits, walking or running can be beneficial. However, ensure that the ground is not slippery and that you have the proper footwear to prevent injuries.
2. Cycling: Cycling can be a great workout only when it’s safe. Make sure you have proper rain gear and choose a safe path.

Remember, listening to your body and avoiding overexertion during any workout is essential. If you’re new to exercise or have health concerns, consult a healthcare or fitness professional before starting any new workout routine. While switching up your diet and exercise plan during the monsoons is important for your overall well-being, it is equally crucial to prioritise vaccinations as a preventive measure.

Let’s explore the importance of vaccinations during monsoons.

As the monsoon season arrives, it brings relief from the scorching heat and rejuvenates the environment. However, along with the refreshing showers, this season also brings its fair share of health risks.

To ensure your well-being during the monsoons, it is crucial to prioritise your health by taking necessary precautions, including vaccinations. Here’s how it helps:

• Prevention of waterborne diseases: Monsoons create an ideal environment for the proliferation of waterborne diseases like cholera, typhoid, and hepatitis A. Vaccinations can provide crucial protection against these illnesses, reducing the risk of infection and potential complications.
• Protection against mosquito-borne diseases: Mosquitoes thrive during the rainy season, increasing the transmission of diseases such as dengue, malaria, and chikungunya. By getting vaccinated against diseases like dengue and taking appropriate preventive measures, you can significantly reduce the chances of contracting these illnesses.
• Boosting overall immunity: Monsoons are notorious for seasonal flu and common cold outbreaks. Vaccinations such as the influenza vaccine can help boost your immune system and protect you from respiratory infections, minimising the chances of falling ill.

Conclusion

Navigating the monsoon season healthily requires an adaptable diet and fitness routine. You can enjoy the season without compromising your health by integrating monsoon-friendly foods into your meals and reshaping your workout regimen.

The key lies in striking the right balance. So, embrace these adjustments, and let the monsoon season be an enriching, revitalising period for your overall well-being.

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Diabetes is a household name these days. Almost all families have at least a member with diabetes in it. Changing diets and sedentary lifestyles have led to an explosion of diabetes in the country. There are 74 million diabetes patients in India, second to only China. The incidence of diabetes is increasing in both urban and rural parts of the country.

As common as it is, there are still many misconceptions about diabetes, from what causes it to how to manage it. We bust the most common myths about diabetes so that you can break the cycle of misinformation

1.   Diabetes is caused due to eating sugar

Given that it is called “madhumeha” in Sanskrit, literally translated as a condition that causes sweet urination, diabetes is attached to eating sugar in most people’s minds. This is not entirely true. When we eat carbohydrates, they are broken down as glucose. Our body then produces the hormone insulin so that this glucose is available to the cells for their energy needs. In diabetics, the body doesn’t make enough insulin or can’t use the insulin well leading to excess glucose in the bloodstream. Over time, the excess glucose in the bloodstream causes issues with the kidneys, heart, vision etc. This is why diabetics are asked to avoid foods that are sweet and high in simple carbohydrates which will be converted to glucose quite easily.

 

2.   Diabetes isn’t that serious

Many believe since many have the disease, diabetes is something that comes with age and has to be lived with. Complacency is a wrong approach to have because diabetes harms indirectly through complications. Longer that you have diabetes and the more uncontrolled the diabetes, the higher is the risk for complications. Some of the most common complications of diabetes are cardiovascular problems, nephropathy or kidney damage, neuropathy or nerve damage, retinopathy or eye damage and foot damage that can cause amputations.

 

In 2015, 3.46 lakh Indians died of complications related to diabetes. This is why regular follow up with the doctor, managing blood sugar and regular check ups are important.

 

3.   Diabetics should avoid sweets

Like we said earlier, diabetes isn’t caused just by eating sugary foods or sweets, but sweets do increase blood sugar drastically, so they need to be eaten once in a while and with consideration. For example, fruits also contain a lot of simple sugar, but they also contain fiber, various antioxidants, and vitamins that are good for the body. On the other hand, cakes, loaves of bread, and biscuits do not contain fiber and hence are broken down quickly increasing blood glucose level so they have to be eaten once in a while as a treat. Also recent research shows, it is not just what you eat, the order in which you eat also impacts the glucose spike. The recommended order is vegetables, followed by protein and fat and starches and other carbohydrates in the end. This also ensures that you remain full longer.

 

4.   Herbal medicines can cure diabetes

People are attracted to herbal remedies because they are promised they are free of side-effects and can cure disease. However most herbal medicines that promise to cure diabetes have not been pharmacologically tested, do not have quality assurance and some are even toxic in nature. Yet, many believe these “cures” rather than relying on tested and evidence-based medicine that has been proven to work for decades often leading to serious harm. Remember, before you replace your diabetes medicine with something “herbal” or natural, speak to your doctor first.

 

5.   Those who take insulin are more serious than those on oral medicines

Those who have type 1 diabetes need to take insulin as their bodies do not produce the hormone anymore. Others with type 2 diabetes may also need insulin shots as their disease progresses and is not controlled by oral diabetes medicines alone. Not taking insulin does not mean your diabetes is milder either, your doctor may choose to manage diabetes with whatever treatment option is the most suitable for you.

 

6.   If your parents don’t have diabetes, you will not have it

While having diabetes in your family increases your risk for it, not all diabetics have a family history. Other risk factors for diabetes are: obesity, age, prediabetes, polycystic ovarian syndrome, gestational diabetes, and race (Indians have a higher likelihood of diabetes than Caucasians).

 

7.   Only those who are fat are prone to diabetes

While excess weight gain and obesity do increase the risk for type 2 diabetes, it is not the only risk factor for diabetes. In India, diabetes especially happens at a much younger age and in people with lower body mass index. In diabetes, as with other metabolic diseases, abdominal fat is a more important marker than just your weight. So going for an annual health check which includes a blood glucose test is a good idea in your 30s.

 

Also, there is a condition called prediabetes where your blood sugar levels are higher than normal but not high enough to be diagnosed as Type 2 diabetes. This condition is a precursor to diabetes. However, you can still make lifestyle and dietary changes to prevent diabetes at this stage.

 

Diabetes may not be curable, but it is manageable with regular health checks, the right kind of medication, a diet plan, exercise, and a change in lifestyle. At HCL Healthcare, we offer a complete care consortium to HCL employees and their dependents, through our health and wellness facilities right on your campus as well as in the comfort of your home.

“Diabetes is a great example whereby,

giving the patient the tools,

you can manage yourself very well.”

― Clayton M. Christensen.

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MALE INFERTILITY

INTRODUCTION : 

• Infertility incidence
• Male Factor Rising up off of the Population

Male Infertility

• Responsible for 1/3rd of IVF treatments
• Off of the cases idiopathic or unexplained
• Mainstay of treatment ART ( IVF/ICSI )
• Live birth after ICSI – 25-30% PER (fresh ) treatment cycle 

CAUSES :  

Lifestyle Factors and Male Infertility : 

Obesity and Weight Loss :

• Statistically Significant relationship between obesity & semen analysis parameters
• Obese men more likely to be oligospermic or azoospermic
• Paternal obesity negatively affects ART outcome
• Conflicting results regarding effect of significant weight loss on semen analysis parameters

Diet :  

• Vegetables , fruits , fish , poultry , cereals & low-fat dairy products – positively associated with sperm quality
• Processed meat , full-fat dairy products , alcohol , coffee & sugar-sweetened beverages – poor semen quality & lower fecundity rates
• Favourable effects of selenium , zinc , omega-3 fatty acids , coenzyme Q10 & Carnitines on Semen Parameters

Vitamins and Antioxidants :

• Oxidative Stress (OS) can impair sperm motility, reduce fertilizing ability & cause sperm DNA damage
• Antioxidants can protect cells from OS
• Many antioxidant supplements commercially available , but none has high-quality clinical data
• Antioxidant use : increase live birth rate (OR 1.79) increase clinical pregnancy rate (OR 2.9 )
• Overall low quality evidence

Cigarette Smoking and vaping : 

• Smoking negatively affects semen quality but underlying mechanism not yet clear
• No definite relationship between smoking & male infertility but current available evidence supports smoking cessation & decreasing tobacco exposure for couple trying to conceive
• Smoking associated with decrease semen count , motility & abnormal morphology – leads to decrease in sperm quality in both fertile & infertile men ( higher effect in infertile )
• Worsened semen quality in moderate & heavy smokers
• Oligospermia more prevalent in smokers ( RR 1.29 )
• Paternal smoking adversely affects ART outcomes
• Risk of treatment failure (specially miscarriage ) reduces by 4 % in former smokers with each additional year following smoking cessation
• Vaping refers to e-cigarettes which contain propylene glycol , vegetable glycerine , nicotine , food-grade flavouring & water . Generally viewedas less harmful but does have negative effect on spermatogenesis & OS

Alcohol :  

• >50 % men drink alcohol yet effect on male fertility not understood
• Overall –lower semen quality but variable & dose – dependent effect on semen parameters
• Habitual alcohol intake – decrease semen quality & changes in reproductive hormones
• Semen volume , sperm count , motility & number of morphological normal sperm ALL decreased significantly

Caffeine :

• Apparently unaffected semen characteristics but male coffee drinking associated with prolonged time to pregnancy
• May be associated with sperm aneuploidy & DNA breaks but no other DNA damage

Stress : 

• Psychological stress – decrease sperm concentration , progressive motility & increase fraction of sperm with abnormal morphology
• Primarily caused by suppression of testosterone by increase corticosteroid levels
• Antidepressants drugs – Negatively affect sexual function & semen quality
• Manage stress non – pharmacologically – CBT , Psychotherapy , fertility counselling & support   

Sleep :

• Slepp duration associated with testis size in healthy young men
• Sleep disturbance may contribute to male infertility
• Testosterone has diurnal pattern & increase coinciding with REM Sleep ( rather than melatonin )
• Prolactin increase during sleep & levels are sleep – dependent
• Co-effects if stress / depression & poor sleep on fertility
• Long –term use of hypnotics – not recommended

Sperm assessment and selection

Semen Analysis ( SA ) 

• Essential in evaluation & initial lab test
• Single SA usually sufficient to decide the most appropriate management pathway
• If initial SA ≥ 1 abnormal parameters – consider Repeat
• Men with risk factors or abnormal semen parameters – refer to male reproductive specialist for full evaluation

Sperm DNA Fragmentation 

• SA has limited diagnostics accuracy & cannot predict ART outcomes
• Association between high Sperm DNA Fragmentation & poor reproductive outcomes in natural conception / IUI but unable to predict with ART outcomes
• No treatment for high Sperm DNA Fragmentation proven yet 

New developments in sperm selection in ART :

• Sperm selection –Standard methods are density gradient centrifugation or swim-up both with similar ART outcomes
• Live births after ICSI – 25-30% per ( fresh )treatment cycle

Genetic testing in male infertility :  

• Genetic Testing and karyotyping– in klinfelter Syndrome ( 47,XXY), testicular disorder of sex development ( 46 , XX ) , translocation ( balanced or unbalanced ), inversions, insertions or deletions

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POST COVID TRAVEL

Precautions on travel in post COVID times / COVID – 19 Travel Advice

(Author: Hina Datt, HCL Healthcare)

“Life imposes things on you that you can’t control, but you still have the choice of how you’re going to live through this.” – Celine Dion

Considering travel during Pandemic?

Take precautions to protect yourself from COVID-19

Covid has had a huge impact on the way of living.

Widespread vaccination holds promise for ending coronavirus disease 2019(COVID-19) pandemic, but it will not happen overnight.

Ask yourself few basic questions before you plan to travel.

Self-Questionnaire:

(Please speak to the doctor if any answer to the below question is Yes)

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