Look your best this Diwali!!

Diwali is around and how ecstatic we are. I am just counting the days when the D-day would arrive. Preparing to decorate my house, choosing the gifts for my friends and colleagues, I feel so drained but this has not stopped me from what I love about this festival. Many of you would agree with what I said. But in all this charm and excitement we forget to take care of our skin.

So, today I would be sharing some easy to follow tips which you could try and keep your skin glowing.

Start with saying no to sweets: Don’t overdo. Remember that consuming excess of sugary and fried foods would start showing on your face. You r skin would appear cracked, and dull. So do consume them but in limits.

Daily Skin regimen to be followed religiously: this goes even if it is not Diwali. But yes, during Diwali you spend a lot of time outdoors going shopping for clothes, gifts. Go for a home made cleanser or try out the cleansers available in the market. Do not forget your skin type.

Go for a Spa: these days you would find many saloons and spas offering plethora of offers. Take any one which suits your skin and your pockets too. But after getting that glow you need to maintain it. How? Dab your skin with moisturiser, sunscreen and enjoy the radiance for long.

Keep yourself hydrated: as you’re a on a shopping spree, you are draining yourself of the energy. Since the sun is also harsh so it is better to increase your water intake and consume more of fluids. Also include lots of green vegetables and fruits. They would be a rich source of energy which you would be looking for this time around. You could also go for lukewarm water mixed with honey and lemon. It would keep you hydrated for long.

Stay away from Firecrackers: I know it is a bit difficult but what best you could do is to cover up your face with a cotton cloth or scarf and maintain a distance of at least 5 to 6 feet from lit firecrackers. And when you are done wash up your face thoroughly and dab on a quality moisturizer.

Take care of your hair: you might have noticed that hair this time around become fizzy, dull and it is hard to manage them. Oil them well, use a mild shampoo which is soft on your scalp, and then condition them well.

My Prayer for you all this Diwali is,” Let this Diwali burn all your bad times and enter you in good times”.

Enjoy Shopping, gifting and party hard with the friends. Let people be envy of your glowing and younger looking skin this Diwali.

Diet recommendations for a Dengue Patients

Dengue cases are on rise even when the rains have gone. Dengue is caused by a mosquito bite; it is flu like viral illness caused by any one of the four types of dengue virus (DEN-1 to 4). Though there are not any specific dietary recommendations for combating dengue but still one could go for some healthy choices and thus recover fast.

The first and the foremost thing is to try healthy foods like fresh fruits and vegetables. These food items would help you boost your immune system and thus ensure fast recovery. Also include protein rich pulses and whole grain foods as they would help in keeping the digestive tract healthy.

Secondly, double your liquid intake but hey I do not mean that only drink water. What you could do is to include liquid diet foods. Some options which you could go for are smoothies, fruit juices, soups, oats, rice gruel, and porridge. Also recommended is to consume oral rehydration solution as it would prevent dehydration which is a normal occurrence due to continuous vomiting and fever.

Be light on your stomach which means keep at bay from fried and junk foods. Also lower the intake of spices and salt. No, do not go for bland food instead one could add some commonly used herbs or even lemon juice to add flavour to your food.

Tea made with Basil (tulsi leaves), ginger and cardamom would be helpful in keeping down your fever and also boost your immunity levels. Going by what Ayurveda has to offer, extract or juice of two papaya leaves if consumed daily would work wonders for the dengue patient.

What the dengue patient should understand that there is no effective cure. Only with the correct medical supervision and keeping our body strong enough to fight dengue (by consuming healthy food, in taking more liquids coupled with proper rest) we could get rid of the dengue menace.

Is your cough more than just a cough?

Cough is a very common occurrence. Every one of us have caught cough many a times. The reason could be change in weather, too much intake of cold things or due to certain medical conditions. Mostly people avoid going to doctor instead they would prefer home remedies or take medicines on their own. But sometimes it could take much longer than anticipated. So what is the right time to visit a doctor for getting your cough cured?

See, cough is a natural process of cleaning the airways initiated by the body itself. Treating a cough would depend on the underlying cause. If you have got fever, antibiotics would help you get relief from the cough. Any cough which is a result of an allergy would get treated by treating the allergy.

Cough

For visiting a doctor for cough, the biggest reason would be that the cough continues for very long. The other symptoms for which one could visit the doctor could be:

·         Cough is accompanied with chest pain, shortness of breath, wheezing

·         Yellow or green mucus

·         Coughing up blood or bloody mucus

·         Cough accompanied with fever of 101 or higher

·         Unexplained weight loss

·         Night sweats

Understanding the type of coughs

A cough which lasts for seven to 10 days is an acute cough.

A cough which is around for one to two months is a sub acute cough (the reason could be a respiratory infection)

Any cough which continues for more than eight weeks is a chronic cough and it could be due to certain medical conditions like:

·         Chronic Obstructive Pulmonary Disease (COPD)

·         Gastroesophageal reflux disease (GERD)

·         Asthma

·         Lung cancer

·         Bronchitis

·         Congestive heart failure

·         Any damage to airways due to infection

·         Certain medications

It is necessary that if the cough does not get better within 1o days one should visit a chest physician. Better take precautionary measures well in advance and keep healthy than left to suffer.

Correct BMI and you are goanna live longer!!

Keep an eye on your BMI and stay healthy. This might looks you a simple statement but if implemented in the real life would give you amazing outcomes. Let us know more about BMI. BMI stands for Body Mass Index; it gives you the ratio between your body and height. It means that your weight should be in proportion to your height and vice a versa. BMI is considered to be a standard tool for helping you find out what should be your fat intake corresponding to your weight.

Higher the BMI, higher the percentage of fat in your body. Anyone could calculate his or her BMI. If you know your weight and height, you are done. The formula is:

(Weight in lbs / (height in inches X height in inches ) X 703)

Let us find out my BMI

Weight in lbs = 121.5 pounds

Height In inches = 66

Put all these values in the formula:

(121.5/ (66* 66))* 703  = 19.6

My BMI is 19.6

Now, let’s find out the healthy BMI range:

·         If the BMI is less than 18.5, you are underweight

·         If the BMI is between 18.5 and 24.9 you are normal weight

·         If the BMI is between 25 and 29.9, you are overweight

·         If the BMI is between 30 and 39.9, you are obese

·       If the BMI is 40 or over, you are dangerously obese

So, as per the range, my body weight is normal

What this BMI indicates?

If the BMI comes out to be more than the standards, you are at the verge of getting certain diseases which include:

·         Cardiovascular disease

·         High cholesterol and blood lipids

·         Type 2 diabetes

·         High blood pressure

·         Sleep apnea

·         Infertility

·         GERD

·         Urinary incontinence

Exceptions to BMI: BMI is an indicator of disease apart from body weight. But there are certain exceptions to BMI.

·         Sports persons, body builders, athletes normally have higher BMI because of the larger amount of muscle

·         Pregnant and lactating women should not be worried if their BMI is not normal

How BMI could be your mentor and guide?

·         BMI is a boon for all those who are working to reduce their weight. They can now know and work hard to reach within the normal limits

·         Lower BMI is also not good as your body is burning more energy than it is consuming. So knowing the right BMI you could now work on increasing your weight.

Remember right weight corresponding to the height is necessary for keeping the body fit.

Exercise essential for arthritis patients

Suffering from arthritis? Have confined yourself to bed? Have become dependent on your family and friends? Have you considered that arthritis would be there forever? If yes, let me share with you some simple health tips which would help you live happily and independent with arthritis.

Exercise: If you have arthritis, consider exercise as a necessity. Start with simple basic exercises like walking, riding a cycle and when you build on stamina indulge in weight training

Exercise would help you in big way. It will

·         Build up your stamina

·         Increase your energy levels

·         Keep a check on your weight

·         Strengthen muscle and bone

·         Reduce fatigue

·         Boost your confidence

·         Reduce dependency on others

Keep your joints mobile. Move your shoulder back and fro, raise your arms upward and downward. Little do you know mobility helps in smooth transportation of nutrients and waste products to and from the cartilage?

CARTILAGE: is the material which protects and acts as a cushion for the bones.

Which exercise you could perform?

Strengthening exercise: Increase muscle strength with Isometric and Isotonic exercise. Isometric exercise involves tightening of the muscle without moving the joints whereas in Isotonic exercises would involve joint movement.

Range-of-motion exercise: gently stretch your hands, feet, arms and legs. These exercises are very helpful for those who are suffering from chronic arthritis. Perform daily household activities like cooking, drying the clothes (do not indulge in washing the clothes/utensils) which are light on your hands could be performed.

Endurance exercises: such exercises would help you bring your heart beat to normal levels for 20 to 30 minutes. Those arthritis patients who perform these endurance exercises have been able to control the arthritis symptoms with increased muscle strength

Points to be considered: if you are an arthritis patient and considering exercise, consult your doctor first. After going through your reports and tests, the type of arthritis you suffer and other medical conditions, the doctor would advise you for the right kind of exercise for you.

You could even consider:

Walking: the simplest yet the most effective exercise which helps you build strength and keep you physically active

Tai Chi: originated in china this gentle martial arts exercise would help you keeping your joints in motion. You could perform fluid and flowing circular movements

Yoga:  This ancient Indian exercise would help you get rid of your pain, relax stiff muscles and improve joints conditions. Start with deep breathing exercises followed with stretching exercises. Do not perform those exercises which exerts pressure on the joints

Jogging: run slowly and that too on softer surfaces. Walk on wet grass. It is also effective for keeping your eyes healthy.

Bicycling: Do cycling at home or go outdoors. It is a good low impact exercise option which works wonders for the arthritis patients.

Go and try out these health tips and stay healthy!

October heat is back – take care of your skin!!

Monsoon has bid good bye and harsh and scorching summers are back in full swing. With the temperatures at all time high (during the day) and sinking humidity; it is tough to keep your skin and hair healthy. To braze the October heat, I have come up with certain tips which would prove beneficial for all.

So let’s get going.

·         Increase your water intake and keep your skin hydrated. Also to beat the heat, carry an umbrella. Avoid going out during the day if it is not that urgent.

·         Wear cotton clothes with lighter shades as it would help you keep your skin cool and would reflect the sun’s heat. Girls go for shorts and skirts and boys should opt for Capri pants/shorts , sandos

·         Eat right food. Since there is remarkable change in the day temperatures, it is best to avoid the street food. Our body is still coping with the sudden change and too burden it with street and junk food would only do more harm than good. Home cooked food which is not fried and light on your tummy is the best this season.

·         Include at least one whole fruit in your daily diet. Salads and Cucumbers are an healthy option for the travelers since the heat takes a toll on their health.

·         Go out with minimal make up. Do not overdo as the summer heat would make you sweat a lot. Go for bright shades if you are going out during the day while nude and neutrals would go for a casual outing. Opt for lipgloss with shimmer instead of lipsticks

·         Use lots and lots of sunscreen. Do not go for a sunscreen because your friend has bought it or recommended. You have a different skin type and the weather might also be different at the two places. So go for a moisturizer which suits your skin type and the weather also.

·         Take good care of your hair. In the October month, the hair becomes frizzy and dry and become hard to manage. Some tips for you: Go for short hair. It would not only help in better hair management but would also keep you cool. If you do not want to shorten the length, go for trimming and get rid of the split ends. Avoid shampooing everyday. It might help you clean the scalp but would also take away the scalp’s natural moisture. Carry an umbrella or wear a hat to avoid harsh sun rays.

·         Go for regular Pedicure: Your feet would once again come to life with regular pedicure. Choose colourful nail paints and do not forget to sprinkle powder before wearing the shoes/ sandals. Go for flip flops and beat the October heat bravely.

Do not cut out from the outer world. Instead brave it with these tips and keep glowing.

Keep your skin glowing this monsoon

Come this monsoon and you would suddenly find your glowing and fresh skin wear a dull and gloomy look. But hey! Stop being so upset. There are ways through which you could get back the same glowing skin and that too without spilling out money from your wallet. Today, I would be telling you some simple yet very effective tips for skin care during monsoon. I would be giving tips for oily as well as normal skin.

Skin cleansing:

·         For oily skin: Soap free cleanser or an oil free face wash would do wonders. Or if you are looking for some home made thing to work for go, apply papaya pulp or you could even make an oatmeal scrub. Apply it for 10 minutes and then wash it off with cold water.

·         For dry skin: Keep away from face wash which have deo properties in it. It would make your skin look further dry. A mixture of almond powder with honey could be applied for five minutes and then rinse it off with warm water.

Scrubbing:  

It is necessary to remove dead cells from the face. One should scrub the face twice a week. This regime should be followed for both oily skin and dry skin

·         For oily skin:  A paste of rice flour and rosewater would work as an excellent exfoliating agent. You could also take channa (besan) powder and mix it with milk or rose water and use it as a scrubber.

·         For dry skin: Rose water and glycerin paste would work wonders for dry skin

Toning: 

An alcohol free toner is what I recommend for both oily and dry skin. You could use it daily after face wash. What a toner does is it closes all the skin pores and restores the lost pH balance

·         For oily skin: You could make a homemade toner by mixing 10 drops of lavender oil with one teaspoon of water

·         For dry skin: One teaspoon of milk with 5 drops of chamomile oil could be used for toning on daily basis

Moisturizing:

The main reason for dull looking skin in the monsoon is dehydration. Keep you body hydrated with applying a good quality moisturiser. Remember that the people with dry skin would observe extreme dryness whereas oily skin people would feel that extra moisture is added up.

·         For oily skin: Mix oil (any oil of your choice) and water. For e.g. if you are using a fruit oil, take 2-3 drops of that oil and two teaspoons of rose water. Apply it for 10 minutes on your face and then rinse it off with cold water.

·         For dry skin: Take jojoba oil, yogurt (curd) and honey in equal quantity. Make a paste and apply it for about 10 minutes. Rinse it off with a mild face wash. A paste of wheat bran with milk or yogurt would leave your skin looking fresh and moisturized.

There are some other precautions which you could follow and benefit yourself.

·         Drink plenty of water.

·         Do not rub your face while drying. Just pat dry gently.

·         Do not go in sun without sunscreen protection

·         Keep away from fungal infection by maintaining a healthy and hygienic regime.

How diabetics can take proper care of their teeth?

  Diabetes mellitus is a serious condition which gives invitation to various other health issues as well. For a diabetic patient it is very necessary that he takes care of each and every body part and take a note of any injury. Dental health is no different. People with diabetes are at a constant risk for various mouth infections mainly the gum diseases. And if left untreated the person might even lose his teeth. Bad teeth also affect diabetes. If you are suffering from certain periodontal disease it becomes hard to control your blood sugar levels.

You could keep your mouth healthy by following the below mentioned tips religiously and regularly.

·         Manage your blood sugar levels: It is very important as any fluctuation or rise in blood sugar level would directly give invitation to gingivitis

·         Brush your teeth twice: this pointer does not only go for a diabetic patient but for all alike. Also keep in mind that while brushing keep the movement soft. You could even go for an electric tooth brush. In the morning, night or even after meals and snacks; you could schedule it accordingly.

·         Floss once a day: floss would remove any of the plaque deposited after you had meals. There are various types of flossing techniques available. Consider a dentist for the right kind of floss for you.

·         Do not miss on any dentist visit: not only diabetic rather people with healthy teeth should visit the dentist at least twice a year. Do not forget to have food before the visit. This would keep your blood sugar level in control.

·         Pay heed to the early signs of gum disease: if you notice any redness, bleeding or some swelling in teeth, consult a dentist soon.

·         Quit Smoking: smoking is not only injurious for teeth but is also dangerous for a diabetic. So it is better that one should quit smoking.

It is understood that diabetes management is not easy but if you keep good care of your teeth and maintain general hygiene things would not be that difficult.

Poor diet and you could suffer from Eye disease

We admire the beauty of the Mother Nature through eyes and soul. An eye is one of the most special gifts of the God to the mankind. But did you ever know that your ill eating habits could result in eye disease. What we all believe that eye problems are either genetic or come up when we age. Some of the common eye diseases are cataract and macular degeneration.

Parents keep on emphasising their children to intake nutritious food for proper growth and development. Much is read and learnt about the importance of balanced diet but little attention is paid to it. The nutrients for keeping your eyes healthy include Vitamin C and E, carotenoids, beta carotene, lutein, omega-3 fatty acids, Vitamin B6, B9 and Vitamin B12.

Foods which are rich in nutrients beneficial for eyes:

·         Spinach and Kale are rich in lutein and Vitamin E

·         Fruits and Vegetables are rich in Vitamin C and E

·         Salmon, tuna, white fish, mackerel, anchovies are rich in Omega-3 fatty acids

·         Fish, pork, chicken, potatoes, banana, peanuts are rich in Vitamin B6

·         Folic acid rich foods include citrus fruits, fortified cereals, dried beans, mushrooms, nuts and peas

·         Fortify yourself with Vitamin B12 with Dairy products like milk, eggs, meat, shellfish

·         Zinc could be included in the diet through beef, eggs, lamb, whole grains, peanuts and pork

Reduce intake of certain foods

·         White rice, white bread, pasta should be avoided as much as you can. Instead one should opt for whole grain bread and brown rice. The reason why one should avoid white rice and white bread is that these foods are rich in high glycemic index. So they breakdown into blood glucose or sugar rapidly thus putting you at high risk for developing acute macular degeneration.

So now you know how important is right food for you! Start taking nutritious and balanced diet from today and enjoy good health.

Manage Stress and keep your Heart Healthy

Stress these days has become the part and parcel of our daily lives. No more now people find happiness in doing small things. We are so much stressed out that even a child playing would not excite us or make us happy. Stress was there before also but the levels have got so much high that it has start impacting our health. the worst affected is our heart. 

Stress is our body's way to respond to any situation or condition. whenever people feel stressed certain chemicals release in the blood. If the stress is in response to some emotional incidents it would adversely affect humans.

What stress could do the heart?

Stress would affect the nervous system which in turn would lead to high blood pressure. Even the digestion and metabolism is deeply affected. If you are suffering from any ailment before hand, it would get worsen on increased stress levels. All the physical stimuli put us at higher risk for developing cardiovascular diseases.

Categorisation of Stress

Stress could be categorised as acute or chronic. Acute stress is very common. We explain it with the help of an example. Whenever a dog chases you for biting, how fast would you run. Such stress is short lived and is mostly positive stress as it helps you in coming out of any situation. Chronic on the other hand, lasts for long and in worst scenario forever as well. They arise out of bigger issues in your life like marital problems, family or job issues.

Tips to manage your stress: the best way is to avoid all such situations which give rise to stress. But since sometimes we don not have control over such situations, so how could we manage such stress.

Whenever you feel that stress is overpowering you, try out some of these tips:

• ·         Pursue a hobby
• ·         Visit your friend, relative and talk to them
• ·         Take a walk
• ·         Do yoga or spend sometime in meditation
• ·         Do breathing exercises – breathe slowly and deeply
• ·         Eat a healthy diet – some people give up eating but this would make their condition worsen
• ·         Do not feel ashamed to talk to a doctor – do not think that doctor visit only means that you are ill but instead sometime one could confide in the doctor after building trust
• ·         Avoid smoking and drinking – sometimes when people feel stressed, they overdo smoking and drinking to find solace. Such things instead of helping him anyway would do more harm than good.
• ·         Take time out for yourself. Spend time in admiring the beauty of the Mother Nature; enjoy seeing children play in the park. Go one step ahead and join them. You would really feel wonderful and stress levels would automatically go down.

So visiting a doctor coupled with the above tips would really prove helpful.

Dry fruits - a hidden treasure for health

Since my childhood days, I have loved dried fruits. Sometimes even I used to overdo with them but couldn't help. After all, they were so tempting. Today when I have grown up and look back, I think that it was worth having them on a daily basis. They are so nutritious, cholesterol free, and contain unsaturated fats which lower the risk for heart disease. Wow!! I couldn’t believe my eyes. From raisins, almonds, cashews, walnuts, pistachio, peanuts my all time favourite were and till date are cashews and pistachios.

Let us discuss the various health benefits they possess one by one.

First comes my favourite: Cashews

Excellent source of protein and fibre, Cashew nuts are also rich in potassium and vitamins. You could even prevent the problem of gallstones. They are very good antioxidants as they are rich in copper. Cashews are believed to be a good source of recovery from  coloncancer and other heart complications.

Pistachios

Rich in potassium, phosphorus and magnesium, pistachios are high in monounsaturated fat so it cuts down the risk for heart disease. It works in lowering down the cholesterol levels. Even you could fight cancer because these pistachios contain antioxidants in the form of phytochemicals. If you are suffering from constipation, nausea or anorexia, start eating pistachios. They would benefit for sure.

Walnuts

Little did you know that our body lacks a very important fat called omega-3 essential fatty acid but walnuts are a rich source of these fatty acids? These acids promote healthy heart by improving the cognition function, protecting the heart from cardiovascular complication. Even they are found to be quite effective in treating various inflammatory skin infections like eczema and psoriasis.

Almonds

Rich in vitamin B1, phosphorous, copper and iron, almonds are very useful for the overall development of the human body. My grandmother used to apply almond oil in my hair whenever I used to complain about headache. Believe me I used to get instant relief. It is so beneficial and provides protection against various cardiovascular disease, diabetes, constipation, skin infections eczema. They even help in boosting up the haemoglobin levels in the blood. Those infants who are lactose intolerant also benefit from almonds.

Raisins

Have raisins and enjoy good oral health as they are rich in calcium. It purifies the blood as raisins are rich in antioxidants. Above all, raisins are fat free, and cholesterol free. People who are anaemic are advised to take raisins on daily basis to help improve the iron levels in the blood. Eat black raisins and enjoy a good sexual life. For those who are looking to put on weight eating raisins could help.

Dates

Dates are rich in sugars – fructose and sucrose. If suffering from any heart complication, the patient could make a paste of dates soaked overnight and grinding them the next morning.

So, enjoy these dry fruits but in moderate quantity and keep in good health.

Why Fibre is the diet’s Boss?

My Son throws a lot of tantrums when it comes to eating. At time I am so pissed off and feel helpless. What to do and how to make him realize the importance of Fibre. But then one day, I think the God smiled upon me and his teacher in the school insisted upon adding fibre in the daily diet. He came back home and asked me to give him fibre in the daily diet.

Now, it was my time to educate him about the importance of fibre and the function it plays in our body. Today I would like to share the same thing which I told him to educate. This would help you in educating your child even. Fibre keeps the body digestive system in good health. It also aids up in excreting toxins and waste from the body. They help in prevention of various stomach related diseases and disorders. We could categorize them as insoluble fibres and soluble fibres.

Soluble and Soluble Fibres explained:  

Insoluble and Soluble fibres both are important for our body. An insoluble fibre promotes friendly bacteria growth which ferments the produced waste material soft. Such an action helps in smooth movement of the waste material out of the body. Soluble fibres absorb the water in intestine and soften the stool. Soluble fibres also help in reducing the cholesterol levels in the blood. They also help in keeping the sugar levels stable, so they are beneficial for people with diabetes. The energy or glucose is released slowly thus it prevents sudden onset of tiredness, or hunger pangs.

Sources of Insoluble and Soluble Fibres:

Insoluble Fibres: they could be found in bran, wholemeal flour, breads, vegetables, whole grain cereals and nuts.

Soluble Fibres: they could be found in lentils, peas, beans, oats, barley, dried fruits, soy milk and soy products, fruits and vegetables.

Daily Fibre Intake: 30g -50 g is the recommended fibre intake. If you are consuming too much fibre make sure you drink large amount of water in order to prevent constipation. Too much fibre in the diet could result in deficiency of certain minerals like zinc, calcium and iron. Why this happens because these minerals bind with the fibre and hence they get eliminated from the body and these minerals do not get absorbed in the bloodstream. If you want to add fibres to your diet or your child’s diet, go slow. Start with fruits, vegetables and cereals. When your body becomes used to them you could proceed with pulses and beans.

There are a number of ways to introduce the fibre in the diet:

·         Increase your water intake

·         Include porridge, wholemeal bread in breakfast

·         Consume fruits and vegetables in raw form

·         Add lentils and chickpeas to salads, pastas

·         Switch to brown rice, brown bread and wholemeal pasta

These things worked for my Son and I hope that they would work for you and your child as well.

Stay happy and healthy!!

See you tomorrow again!!