Archives for October 2016

October 31, 2016 By Anusha Subramanian Leave a Comment

Fitness as a lifestyle rather than crunching of data

Pavan Prabhakar is a busy corporate executive working with a leading IT firm in Bengaluru. Like every other busy professional his grouse was a sense of having no time for exercise and healthy eating. The worst was that he was aware that he was doing everything wrong but was nevertheless unable to rectify his situation. A suggestion from a colleague changed everything for him. Today, he is super active, he has lost weight and is even working towards running a marathon next year. Let’s understand from Pavan what and how things have changed for him in the last year.

I had a highly sedentary lifestyle. No exercise, No monitoring of what I eat or any kind of activity. It was a double whammy in the sense that I was neither attempting to check on what I was eating nor was I consciously attempting to do any exercise. All in all, there was zero discipline …in life…

I was aware of my issues and the only way I thought I could fix my situation was through a wearable (fitness tracker). I knew a fitness band can get me active and healthy. The only fitness band I knew of was Fitbit. But, a colleague of mine at work suggested GOQii and also explained the coach factor to me.

I researched online and read more on the coaching service. That is what attracted me to GOQii. I needed somebody knowledgeable to nag me and get me on track. I needed to get some discipline in Life and do the right things so as to be fit and healthy.

I came on board GOQii in Oct 2015 with the aim to get fit and active, control and manage my weight and train for a fitness event such as the marathon. After a few weeks of having GOQii, I noticed the changes within myself.

Today, life is more disciplined and I am addicted (in a positive way) to GOQii. Thanks to my coach I am doing all the right things. I have stopped snacking, I am eating healthily and also exercising daily. I am doing all those things which I thought was impossible to do.

The outcome of being active and eating right has resulted in my BP being controlled and 8 kgs of weight loss.. I also enrolled into a gym, on the insistence of my coach, for strength training. I do cardiovascular exercises and strength training in addition to walking. Tabata and Interval Training is also added to my routine now.

The GOQii band, according to me, is one of the best in its class. The whole concept of looking at fitness as a “Well-being solution” rather than just crunching data is what differentiates GOQii from the others. It is this differentiation that lured me toward it.

It’s been almost a year and have seen amazing results. The “Coach Concept” is like having a virtual well-wisher for you who keeps monitoring your steps, intake, and workouts. In addition, throughout the process, my coach is able to offer, some great advice. You also get some very informative (myths busted) nutrition-related mails from the master coach.

I am very happy to report that I am now addicted to the habit of watching my step count quite a few times a day…I am cognizant of what I eat, thanks to the log feature of the app. I go for regular walks. What was initially 20 minutes has now increased to 45 minutes.

I am hooked on to achieving my goals. I like to see myself getting the necessary step counts on a daily basis. From 7k steps, I increased to 9k steps and now I clock 15k steps daily. Soon, I am going to increase it to 20k steps. I am also happy that I now fit into my earlier clothes. And I have more energy! I have even reduced my coffee intake from 3 cups to 1 and stopped snacking.

Overall, I feel good about myself. I am more confident and my attitude towards life has changed. My goal going forward is to run a marathon.

What does Pavan’s coach Dhruvi Rathod have to say?

Rolling back to the day when I first spoke with Pavan, I figured he was clear in his head and knew what he was doing, what was right and what needed to be improved. There were quite a few things we discussed during the call -laying our focus on reducing weight and leading a healthy life.

It was not very difficult for me to convince and convey the concept of healthy, mindful eating with some regular workouts. With all the intentions to improve and create a healthier person, we started our journey with small changes like from walking for 20 mins to 45 mins daily, having balanced meals instead of unhealthy snacking, and having an increased water intake. It took but a few days for Pavan to incorporate all these changes.

Each time we connected to review our goals, we had more goals accomplished and always were ready to move forward to that “healthy self” he wanted to become

We inched ahead with inclusion of some high intensity exercises like Tabata, interval training. We supported it with some good nutrition by making pre and post workout snacks as a daily ritual.

Meanwhile, we also took up some challenges like completing 1 lakh steps in 10 days, doing a water detox, Doing 10 mins meditation etc..Pavan has been a quick learner and very open to try new things which are beneficial for his health…

He has become the model of what it means to create a truly healthy lifestyle rather than merely a collection of data points or biometric units.

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October 28, 2016 By Dr. Viral Thakkar Leave a Comment

Stroke: Straight Drive or Pavilion

“Doctor please help! Half of my body does not move anymore” came a slurry cry from a helpless Vinod Agrawal, a businessman. His wife stood next to him in the emergency department weeping profusely and their 16 year old son watched his parents helplessly.

When examined thoroughly, Agrawal was diagnosed with STROKE. Thanks to the lifestyles that most people lead these days, this is a common site in hospitals.

A stroke strikes when the blood supply to the brain is affected either due to blockage leading to ischemia or rupturing of vessels. Due to this the brain does not receive enough oxygen and nutrition causing cell death, which is the ideal condition for stroke.

How does a stroke happen?

Ischemia: Occurs due to narrowing or blockage of blood vessels due to blood clots formed either in arteries connecting brains or other vessels or due to dislodgment of fatty deposits called plaques (atherosclerosis).
Haemorrhagic: Bursting or leaking of blood vessels which compresses the brain cells. This leakage of blood puts pressure on brain cells which is accumulated in brain due to trauma, hypertension or some blood thinning medication.
TIA- Transient Ischemic Attack (Mini Stoke): Brief episodes of stroke which is self-limiting. Blood flow is briefly interrupted and these are the warning signs of future stroke. It is like an alarm from the body.

Common Presentation of Stroke –

Weakness or tingling in half or full body depending on the involved artery
Deviation of face with difficulty in speech and closure of one eye
Mental Confusion, severe headache, loss of power in the limbs

When any of the above symptoms are seen, the patient must be rushed to the hospital.

After thoroughly understanding the history and general examination, few specific tests and examination like CT scan are done to find out the cause of the stroke. The treatment is very complicated and management is done in ICU and Neurophyscican may be required.

As there are two major causes of stroke- ischemia and haemorrhage-both have different management. If ischemic– the focus is to restore adequate blood flow-clot is broken or dissolved.

If haemorrhagic -stop bleeding or leakage of blood, to reduce the pressure of brain cells. Surgical intervention may be required if there is any arterial malformation or rupture of vessels.

Rehabilitation activities like physiotherapy, speech therapy, etc help to restore the physical activities gradually.

Prevent Stroke!

All the above symptoms and complications can be prevented if a healthy lifestyle is followed. Eat a healthy- diet which includes fresh fruits, vegetables, avoiding processed meat and avoid junk food.

Yoga, especially pranayama, as this ensures that every cell of the body receives adequate oxygen for appropriate functioning. Pranayama rejuvenates the body cells which ensures the ideal functioning of the body.

Stress kills! Accept what life offers happily and keep working towards your goal without killing yourself.

Remember Smoking Kills — all advertisements shown are true. STOP smoking. Avoid alcohol, if you do consume it, make it minimal.

If you are hypertensive keep absolute check on blood pressure and follow all dietary and physical discipline so the blood pressure is controlled.

If one is diabetic, regular check of sugar is important.

Listen to your body. It always warns you before the disease sets in.

Stroke is an acute emergency but the root cause lies in chronic habits and patterns of life. Every moment, even at this moment of reading the blog, we can choose health or disease. Either you choose to pick up alarming signals of body and take necessary preventions to live a healthy life or be undisciplined and get hospitalised. THE CHOICE IS YOURS!

October 24, 2016 By Dr Manali Rao 1 Comment

The 3 S of Breast Cancer: Signs, Symptoms and Self Examination

CANCER!!! The very word is feared and dreaded by everyone around the globe. Most people suffering this illness feel it’s a death sentence that cannot be reversed. But, seriously it is not the end of the road. There are ways to overcome this illness.

But, before trying to understand how to overcome, it is important to understand what Cancer is? Cancer is a group of diseases involving abnormal cell growth which may or may not spread to other parts of the body. All forms are not cancerous as it is only the malignant ones that spread to various parts of the body and not the benign ones.

One of the most common invasive cancers prevailing around the world today is ‘BREAST CANCER’. More commonly seen in developed countries but, the outcome generally is better developed countries than in developing countries.

Who would you say is at Risk for development of breast cancer?

More often seen in Females compared to males (yes males can also develop breast cancer although the occurrence is rare).
-Obesity
-Lack of exercise
-Sedentary lifestyle
-Hormone replacement therapy
-Early menarche
-Late pregnancy
-Nulliparous women
-Family history
-Alcohol consumption
-Smoking

Let me now take you through the 3S of Breast Cancer- Signs Symptoms and Self Examination

Look out for these Signs and Symptoms:

-Almost every time the first symptom noticed is a lump in the breast that feels different from rest of the breast tissue.
-Dimpling or puckering of the nipple.
-Change in position or shape of the nipple, may become inverted.
-Orangish discoloration of the skin around the breast or the skin appears like orange peel, called peau de orange.
-Discharge from nipple.
-Size of one breast may vary from the other.
-Constant pain in the breast area or armpits.
-Swelling in the armpits or around the collar bone.
-Redness / itching / discoloration / increased sensitivity / burning

Please beware that you might not have any symptoms till very late which brings about the need for regular check-ups.

How to self-examine?

The best way to be aware of breast cancer is by self-detection.

Step 1: Begin by looking at your breasts in the mirror with your shoulders straight and your arms on your hips.

Look out for:
– Their size, shape, and colour.
– Dimpling, puckering, or bulging of the skin
– A nipple that has changed position or an inverted nipple (pushed inward instead of sticking out).
– Redness, soreness, rash, or swelling

Step 2: Now, raise your arms and look for the same changes.

Step 3: While you’re at the mirror, look for any signs of fluid coming out of one or both nipples (this could be a watery, milky, or yellow fluid or blood).

Step 4: Next, feel your breasts while lying down, using your right hand to feel your left breast and then your left hand to feel your right breast. Use a firm, smooth touch with the first few finger pads of your hand, keeping the fingers flat and together. Use a circular motion, about the size of a quarter.

Cover the entire breast from top to bottom, side to side — from your collarbone to the top of your abdomen, and from your armpit to your cleavage. You can begin at the nipple, moving in larger and larger circles until you reach the outer edge of the breast. Be sure to feel all the tissue from the front to the back of your breasts.

Step 5: Finally, feel your breasts while you are standing or sitting. Many women find that the easiest way to feel their breasts is when their skin is wet and slippery, so they like to do this step in the shower. Cover your entire breast, using the same hand movements described in step4.

Indian Breast Cancer Support Groups:

Support groups play a very important role in helping a patient fight cancer, as also give an opportunity to learn from others about the same. By seeing others who have faced the same disease, it gives the patient strength to face and fight her own battle. The most important thing for these patients is hope. If they have hope, they have everything.

October 20, 2016 By Farzana Chauhan Leave a Comment

6 Health Benefits of Chia Seeds

Chia seeds, obtained from Salvia Hispanica, a desert plant grown in Mexico, are edible seeds that are rich in fiber, omega 3 fatty acids, proteins, calcium, carbohydrates, minerals and antioxidants. These small black and white seeds are especially good for heart patients and those suffering from arthritis and Type 2 diabetes.

However, it is important to consume these seeds in the right manner. When consumed with milk, water or other liquids these seeds make you feel satiated and help in curbing food craving that in turn helps in maintaining weight. Rich in several micronutrients, Chia seeds also serve as energy booster and offer a number of other health benefits. As Dr. Mehmet Oz from the Oprah show puts it, “They just may be one of the healthiest things around.”

Let us have a detailed look at the various benefits offered by these nutritious seeds.

Lower the risk of heart disease

Chia seeds are considered good for your heart as they help in lowering the bad cholesterol. As per a study dated 21st November 2012, published in the British Journal of Nutrition, chia seeds help in reducing triglycerides and LDL cholesterol levels and increasing HDL, the good cholesterol. These are thus good for your heart health. The study further revealed that alpha linolenic acid, better known as ALA, present in these seeds prevents high triglyceride levels thereby lowering central obesity.

Reduce Inflammation

Chia seeds are one of the richest sources of omega 3 fatty acids. These are particularly rich in alpha linolenic acid. The presence of these fatty acids helps in reducing inflammation. It is especially good for people suffering from arthritis as high levels of omega 3 fatty acids in these seeds helps in lubricating various joints and keeping them supple. Omega 3 fatty acids are also converted into prostaglandins that help in relieving pain. These are a good source of fiber too which again is known for reducing inflammation.

Stabilize the blood sugar level

Studies reveal that chia seeds play an important role in regulating your insulin levels. These seeds lower the rate at which carbohydrates are digested and absorbed in the body. The soluble fiber present in chia seeds helps stabilize blood glucose level. As per a study conducted by Dr.VladamirVuksan from St. Michael’s Hospital in Toronto, the blood of diabetic patients who consumed chia seeds regularly for three months was thinner and thus less prone to clotting. It also helped in controlling high blood pressure.

Regulate Bowel Movement

These healthy seeds are rich in fiber that helps in regulating the bowel function efficiently. So next time you experience indigestion or poor bowel movement you know what to have. Merely two tablespoons of chia seeds contain 10 grams of fiber which is one third of the daily recommended fiber intake.

Control Aging

Antioxidants help in controlling aging and chia seeds are rich in these. Consuming these regularly thus helps in keeping you healthy and controls aging.

6. Reduce weight

The consumption of chia seeds can help in reducing weight especially when these seeds are consumed with water or other liquid as the fiber present in these seeds absorbs water and expands inside the stomach making you feel full. This helps in controlling appetite. Chia is also rich in proteins that again help in reducing hunger.

However, though helpful in reducing weight, the consumption of chia seeds alone may not have as much impact. Your total calorie intake during a day as well as your overall lifestyle determines your weight.

How to consume Chia seeds?

Chia seeds have a mild nutty flavour and are almost tasteless. You need not necessarily have to ground these seeds as these can be digested whole. Chia seeds can be enjoyed as toppings on different dishes such as cereals, vegetables, rice, puddings and baked deserts. You may even add these to smoothies, yogurt, shakes and soups, mix these with peanut butter or sprout them. However, it is best to have chia seeds mixed in a glass of plain water, coconut water or cranberry juice.

Chia seeds have emerged as a super food over the last few years. Talking about these seeds, Dr. Andrew Thomas Weil said, “You will begin to see chia being added to more and more commercial products, such as prepared baby foods, nutrition bars, and baked goods.”

Having talked of all the positives of Chia Seeds, it is important to understand if there is any downside to chia? Researcher Catherine Ulbricht, PharmD, cautions that if you have food allergies (especially to Sesame and Mustard seeds) or are on high BP medications or blood thinners you should ask your doctor before adding Chia to your diet.