Archives for November 2016

November 30, 2016 By Anusha Subramanian 16 Comments

‘She has a dream’- Helping a girl child achieve her dreams

Umeed 1000K : Ride for a Cause

How often do we spend time doing something for others selflessly…..

A wide range of research has linked different forms of generosity to better health, even among the sick and elderly. Giving to others gives an inner happiness to one while also improving health. That is precisely how Jasmeet Singh Gandhi, a cycling enthusiast and a core team member heading sales and enterprise solutions at GOQii has combined his love for adventure with that of doing good in the society and in the process keeps himself healthy.

Passionate about supporting social causes especially in the areas of education and healthcare, Jasmeet started UMEED1000k, a Cyclothon concept to combine his passion for cycling and social cause. Jasmeet explains, “Umeeed means hope and Umeed 1000k is an annual cycling event where a team rides 1000kms to raise awareness and funds for a chosen cause”

The designer, initiator, and custodian of Umeed 1000K has in the last two years raised over Rs 2 crore to support the various cause by organizing and participating in various social events.

In his third year of Umeed1000k, he is going to ride along with three other riders from Mumbai to Hyderabad in a span of 9 days and aims to collect funds to support Udbhav School, in Hyderabad, with 630+ students till class X. The school provides holistic education to underprivileged children coming from urban slums, with a focus on girl children. The school is managed by the IIM-A Alumni Association. The association intends to set up 7 such across the country.

These children come from families whose average income is Rs 6000 per month and their school feels are Rs 100 to Rs 150 per month. Kids from this school are achievers and have been performing very well in sports. For instance Bhargavi, a student won third prize in All India National Junior Athletics (Running) Competition at Delhi. She has been selected for Asian Games and will be representing India in the year 2018. Similarly, Durga Prasad and Gautham secured 11thand 18th rank in India International Regatta out of total 104 participated from different countries –Dubai, Singapore, UAE, Turkraine, England, Ireland, and Thailand along with few other Indians in this competition.

So far Jasmeet has been able to raise close to Rs 2 lakh for helping a girl child achieve her dreams but he has a long way to go yet. For every donation you make RBL Bank will match that donation for this cause. Here is the donation link: https://www.ketto.org/fundraiser/umeed?utm_source=internal&utm_medium=fbpageshare&utm_campaign=umeed

Prior to raising funds for Udbhav School, Jasmeet did his first ride as part of Umeed1000k in November 2014 from Mumbai to Bengaluru in support of Iksha Foundation, Bangalore to provide for free surgeries to kids affected by eye cancer.(Retinoblastoma) and raised 2.5 million INR.

In December 2015 he cycled from Mumbai to Delhi in support of IIMPACT to provide free primary education to girl children in remote villages. He raised 13.7 million INR for this cause.

It’s not just about doing philanthropy but, much more than that. Giving to others has been shown to increase health benefits in people with chronic illness, including cancer and multiple sclerosis. The one reason giving may improve physical health and longevity is that it helps decrease stress, which is associated with a variety of health problems. Giving to others gives an inner happiness to one.

November 22, 2016 By Shimpli Patil 2 Comments

Preparing for a 50 km Trail walk – What you need to remember and do

Walking is one of the easiest things one can do. We all do it every day. But how does it feel when I say let’s walk 50 km in 18 hours! “Are you kidding me?” That’s exactly how I reacted when I came across the 50 km Trail Challenge. It is indeed a crazy bet!!

I have been into dancing and fitness for years. But, I never wanted to stop at just being fit. There has always been a kind of restlessness within me, an unreasonable desire to try out something new that I would remember for life and proudly tell my grandchildren about. That’s when I decided to push my limits and test my endurance and willpower, and there was ‘No way’ I could say a ‘No’ to this breath-taking Challenge – A 50 km Trail Challenge.

Apart from training, there are 2 most crucial things that we need to pay special heed to.

Nutrition and Hydration

Let’s check out what we need to do before, during and after the trail walk.

NUTRITION BEFORE THE TRAIL WALK (3 days prior)-

We need to keep our Glycogen stores ready. Glycogen is nothing but a storage form of Glucose (energy), which disintegrates to release glucose in the bloodstream when body demands energy.

The only way to build up the glycogen stores is to Carbo-load our body 3 days prior to the event (exactly how the marathoners do). Many people consider it as a “golden opportunity”. That’s simply because we have all the liberty to relish the foods which are otherwise considered “fattening”. You might think I am joking, but we need this to blow up our glycogen reserves, which would ensure sustained energy supply during the event.

It’s a complete carb-treat for 3 days! We need to have a mix of complex and simple carbs. We can enjoy Rice, Rotis, Potatoes, Sweet Potatoes, Fruits, Dry Fruits, Breakfast Cereals (Oats, Cornflakes, Wheat flakes, Muesli), whole wheat bread with Peanut Butter, Daliya (broken wheat), Idli, Dosas, Biscuits, Noodles, Whole Wheat Pasta, Spaghetti, Nachos, Tortillas. Go for tomato sauce in pasta/spaghetti/nachos instead of cheese sauce. Foods with cheese is acidic which might just slow down our body.

Acidic body equals to less Oxygen to the cells. Thus, along with carb-loading, we also need to make sure we keep our body alkaline. Oxygen breeds in an alkaline medium, and our cells need maximum Oxygen during this period. Quick ways to ensure alkalinity- Grab a glass of lemon water twice a day or simply sprinkle lemon over your food before you eat or go for a bowl of sliced cucumber during lunch and dinner. Stay off Naans and Tandoori rotis. Most importantly, we need to stay miles away from the road-side food or unhygienic food as we don’t want to fall ill few days before the event or ever.

HYDRATION BEFORE THE TRAIL WALK

3 days prior, we need to double our water intake. If you drink 3 litres on a regular basis, you got to drink 6 litres now. This is just to make sure our body cells are well hydrated and well energized.

NUTRITION DURING THE TRAIL WALK

Surprisingly, you don’t feel very much hungry during the walk as your primary focus is on walking and completing it. Now that doesn’t mean you should forget to eat. We need the sugar boost, we need the food! Carry dry munchies with you such as dry fruits, nuts, khakras, biscuits, cookies, rice puffs or wheat puffs, roasted chanas, peanuts, fox nuts (makhanas), soya nuts, energy bars, etc. and munch on them at regular intervals not only for energy but to prevent acidity and headache caused due to large meal gaps.

When you halt for breakfast/lunch/dinner, make sure you aren’t loading your body with too much food. It might just make you sluggish and sleepy, making it difficult for you to get going again. Ensure that you effectively follow the ‘Portion Control’ mantra rather than going overboard with eating.

HYDRATION DURING THE WALK

Though we don’t feel the hunger, our thirst center is very much active and we need to quench our thirst at regular intervals. It’s important that we don’t GULP down water but patiently SIP it.

Apart from plain water, we also need electrolytes (Sodium-Potassium) to prevent cramps/spasms while walking. Carry a small 250 ml bottle filled with ORS (electoral/ glucon D/ enerzal/ lemon water with salt) and make sure it lasts for the 10 km distance, which means we need not even over consume the electrolytes. Remember, moderation is the key.

NUTRITION AFTER THE TRAIL WALK

Now this feels Wow! It’s time to celebrate! It’s time to rest and recover. Along with carbs, we now need adequate good quality proteins as well.

Look out for a good mix of carb+protein in your meals-

Milkshakes or Fruit Smoothies, Paneer Roll or Paneer toast, Hummus with Pita bread, roasted Chicken or Chicken gravy with bread/rotis, Yogurt sprinkled with crushed nuts/chopped fruits/pumpkin seeds/sunflower seeds, Sprout Chaat with chopped veggies, Egg and Cheese toast, Grilled Fish with Boiled Potatoes and Salad, Bean rice (Rajma-Kidney Beans) with curd.

These are a few ways of ensuring that your muscles are well treated with proteins for recuperation and that your body is fuelled with a good power supply (carbs).

HYDRATION AFTER THE TRAIL WALK-

You can get your water intake back to normal, but make sure it doesn’t go below 3 litres.

12 glasses or 3 litres is what our body needs to stay hydrated even on a regular basis.

So folks, gear up for the Mega event of your life, feel the rush and say it out loud- “BE THE FORCE!”

November 18, 2016 By Anusha Subramanian Leave a Comment

Dos and Dont’s of Trail walker

When I was told to be a part of the 100 km Oxfam-Goqii trail walker team, I agreed. My initial reaction was there is nothing new about long distance walking. I do it all the time and do it in the Himalayan and the Shayadri hills. But, yet there is a new challenge in doing the 100 km trail walker. Have done it once and I would say it is still a challenge for myself- a challenge to test my own endurance.

Honestly, I will reiterate this point again that there is nothing tough about walking long distance. Walking 15-20 miles (24-32 km) daily is what human bodies are built for. But, sadly none of us do walk that much even in a week in our normal course of routine. So for many when they end up taking up such a challenge of 100 km they get a bit perturbed.

I would say first and foremost think and figure out why are you doing this? Are you doing this for yourself and to build your own endurance? Are you doing it because you are being forced -because you think you will be judged based on doing this challenge? Are you doing this to prove a point to others? Once you have the answer for why you are doing it you will be at ease in deciding your next step. I would say do it for yourself.

While this is an Endurance Challenge it is also largely about team work and a strategy game. It’s about patience and temperament.

All rookies to the 100 km challenge remember one thing –be mentally prepared and don’t thinking too much about it. Even when I did it for the first time, I was not sure what to expect but, after two practice session of 25 km each at Garudmachi also known as the Eagles Plateau, I was clear of what to expect.

With exactly 20 days left for the D -Day, here are a couple of dos and don’ts for the trail walker that might help. This is based on a few learning from my own experience and practice sessions.

Dos: Get your footing right during your practice session especially if you are doing treks. Do not injure yourself during the practice. Do enough strength training for neck, shoulders and legs.

Dos: Ideally, it would be good to practice in a mixed terrain (both tar and hillocks) so you are comfortable on the day of the walk.

Dos: Be positive and happy all along the trail. Sing to yourself, laugh and motivate yourself.These ease the pressure on you and your team mates.

Dos: On the day of the trailwalk try and rest a bit at checkpoints and then move forward. Target to cover 60% on the first day. Believe me the remaining 40% will be easy on you.

Dos: learn to walk in the heat no matter how grim, awful and humid you feel.

Dos: Remember to thank your support crew after the event is over. Because they are going to be the ones who are going to be there for you waiting to make you feel comfortable with whatever you might need after long hours of walk. They will motivate you and make sure you do not have to think about anything else and just concentrate on your walk. So thank them.

DON’T talk much on the trail. Conserve energy. But, do not be afraid to communicate uneasiness.

DON’T over load the backpack you are carrying with you on the trail. 1 to 2 liters of Water is essential and your personal medication if you need anything on the trail. You really don’t need so many eats and energy bars on you at all times. Let your support crew carry the extras.

DON’T argue with your teammates. Always try and come to a consensus on any issues that may arise. Remember this is a team effort.

DON’T get overexcited early on in the walk. Walk at your pace lest you end up getting tired very soon.

Don’t: Walk with earphones on it could prove dangerous.

Don’t: Lastly do not litter. We are all educated people. However, tired you may be and might just want to throw away that bottle down..do not do it. Keep it with you in your bag and dispose it off later.

Follow these dos and don’ts and you will be good to go for the 100 km trail walk.

November 14, 2016 By Dr Ashwin Nanda 2 Comments

DECODING DIABETES

Last month, I had 2 patients on the same day diagnosed with Diabetes- one an overweight 34 year old IT professional and the other a 6-year-old girl. The reason, why this incident comes to my mind today is because they were both diabetics but, had different diabetes and even their course of treatments was different.

But, the first question I was asked in both the cases was whether they will need to be put on insulin injections immediately. Well, this is a common question asked by patients. To understand this condition better, let me try and explain a bit about the different types of diabetes on the basis of which the required treatment is normally recommended.

Diabetes is a group of metabolic disorders in which the person has high blood glucose (blood sugar), either because insulin production is inadequate, or because the body’s cells do not respond properly to insulin or both. Common symptoms of either diabetes are unexplained weight loss, excess hunger, and excess thirst and delayed wound healing.

Today, I would like to take you through specifically 3 major types of diabetes namely, Type 1, Type 2 and gestational Diabetes.

Let’s talk about

Type 1 Diabetes: is caused by a loss or malfunction of the insulin-producing cells in the pancreas, called beta cells. Damage to beta cells results in absence or insufficient production of insulin. Most cases of Type 1 Diabetes have an autoimmune basis in which immune system mistakenly attacks and destroys its own beta cells. These cases are detected either in childhood or teenage years. There are many theories about what causes type 1 diabetes like autoimmune disease, viral infection, genetic predisposition and environmental factors may also play a role.

Whatever be the cause, this missing insulin has to be replaced as insulin is necessary to sustain life. It is responsible for entry of glucose into the body cells from where the glucose is further utilized for energy and other activities. This glucose which is not entering the cells is circulating in the blood which gets detected as high blood sugar. The replacement insulin is administered by injection using a syringe or an insulin pump. Thanks to the invention of Insulin clubbed with a healthy lifestyle, a Type 1 diabetic is able to lead a happy good quality life.

Coming to Type 2 diabetes most often than not your tissues will be resistant to insulin, so the insulin is being produced but unfortunately not being utilized properly. It is the most common form of diabetes worldwide and accounts for 90-95% of the cases.

Insulin resistance in type 2 diabetes means the signal insulin gives to a cell is weakened. This results in less glucose uptake by muscle and fat cells and a reduction in insulin mediated activities inside cells.

Risk factors for Type 2 Diabetes include an Unhealthy Lifestyle (being physically inactive or less active, erratic food and sleep habits, stress), being overweight or obese and importantly family history of diabetes in close relatives.

We have ample medicine combinations for type 2 diabetes like tablets which keep the blood sugar under control. But if sufficient sugar control is not achieved in spite of oral medications and a healthy lifestyle, then insulin might be required for further management.

Another type of Diabetes I would like to talk about is Gestational diabetes which basically refers to diabetes diagnosed during pregnancy.

Pregnancy hormones can interfere with the way insulin works in the mother’s body which can lead to elevated blood glucose levels during pregnancy. Women are typically screened for gestational diabetes at 24-28 weeks of pregnancy, however, women who have risk factors may be screened earlier.

Risk factors for developing gestational diabetes include having a family history of diabetes, being overweight, or over 28 years old. Blood glucose control during pregnancy is critical as elevated maternal glucose levels can lead to pregnancy complications and pose risks to the health of the baby. Gestational diabetes is likely to recur during subsequent pregnancies.

Gestational diabetes requires specialized treatment for the rest of the pregnancy. After the pregnancy is over, most women will have normal blood sugars again; however, up to 20-50 % can develop type 2 diabetes within 10 years. Regular screening is recommended.

A study conducted on people at risk of type 2 diabetes, it was seen that those who lost just 7% of their weight and exercised about 30 minutes a day cut their risk of diabetes by nearly 60%. In a nutshell, irrespective of the type of diabetes the best prevention or diabetes management strategy is to eat healthy, stay active and keep a check on your weight.

Reference: University of California, San Francisco – Diabetes online Education website.