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WHOLEHEARTEDLY HEART HEALTHY

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Death rates due to heart diseases continue to rise in India, claiming 1.7 million lives in 2016, as per the Global Burden of Disease report released exactly a year ago in September 2017. Recently, a national daily in India published a report stating that deaths in India due to heart disease have risen by 36% over the past 26 years. GOQii India fit report released early this year finds that there has been a rise in the number of lifestyle diseases among Indians. Of these, an increased number of people have high cholesterol with data showing an increase from 9.4% in 2016 to 10.1% in 2017.

Given the above statistics, Heart health is something that needs immediate attention. Today is World Heart Day and let us all be responsible and consciously make simple changes to our life to improve our heart health. In this blog, we have jotted down few simple lifestyle tweaks that you can implement in your life if you already have not done so.

  1. Love your couch a little lesser:

After a hectic workday at your desk, we love to get cosy on the couch, even though it isn’t the best thing to do. Did you know that people working desk jobs are more prone to contracting a heart disease than the others? You might begin to see the connection here. Yes, being physically active has a big impact on achieving a healthy heart. Start slow, even a short walk after every meal will help you in many ways. Along with improved blood circulation, factors like obesity and blood pressure can also be controlled by giving your body the exertion it craves.

    2. Toss the butt for good:

Kicking the butt is always tougher than picking up smoking. Smokers who try to quit, regress many times before leaving it completely and this is totally natural. But the determination to come back on a healthy track is what really matters. If you think you can’t do it alone, try counselling or other methods like nicotine patches, nicotine gum etc.  Forget heart health, if you want to be healthy in general, the time has come to say goodbye to your cigarettes.

    3. Stop stressing out:

We totally understand why you think it is impossible, considering our busy schedules and the endless deadlines which are caught in a loop. The problem is that high amounts of stress cause strain on the heart due to the release of adrenaline, making the heart beat faster and also narrowing your arteries. It also harms your heart indirectly by contributing to factors like blood pressure, cholesterol and obesity. To keep your stress levels in check, choose a program such as yoga, meditation etc. that’s convenient and suitable for you and stop stress from overpowering you.

      4. Keep the weight under control:

Overweight and underweight conditions like obesity or anorexia attract heart diseases easily. So calculate your Body Mass Index (BMI) to check for the category you fall in and if you do not fall under the normal category, you need to gain or reduce some weight. More than being healthy, a change like this will boost your self-confidence and help you feel more comfortable in your own skin.

      5. Eat Healthy To Stay Healthy:

This is one of the most important steps towards achieving a healthy heart. At the end of the day, it is what we eat that constitutes the state of our body. Most importantly, stay clear of saturated fats and oil as this increases the level of bad cholesterol in the blood, which is extremely bad for your heart. Foods like red meat and processed food with high sugar and corn syrup content are all to be frowned upon, to achieve a healthy heart. Eat a lot of fruits, vegetables and lean protein foods like skinless chicken and fish (not fried). This not only helps in maintaining a healthy heart but also increases your quality of life.

  1. Alcohol Consumption:

In the book “The Heart Truth” by Dr Aashish Contractor, it is stated that alcohol may be beneficial in raising good cholesterol (HDL) as well as other anti-oxidant properties when consumed moderately. If you are someone who hasn’t consumed alcohol before, please don’t start now thinking it’s good for your heart! But if you are someone who enjoys a drink or two, then do so in moderation. Dr Aashish personally defines moderate as one or two drinks, three days per week and the optimum amount of liquor to be 45ml a drink. It is important to remember that excessive consumption can cause harm and damage your heart and other organs. So drink responsibly folks!

  1. Stay positive, Stay Motivated:

Pessimism lurks in each and every one of us. Sometimes, we decide to give up not realising how close we have come to our goals. When maintaining a healthy heart or being healthy in general, it is very important to know what you want and be clear about it. Self-doubting is natural but steering through that phase keeping a positive mind towards it is difficult. Don’t be another brick in the wall, be the one to achieve and prove it is possible. GOQii wishes the best for all of you on this World Heart Day!

 

 

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Fading Memory : Know ALZHEIMER’s DISEASE

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Allie and Noah, the all-time romantic couple from the fairytale romantic novel, ‘The Notebook’ by Nicholas Sparks, adapted into a motion picture come to my mind as I wonder how to start this blog. It reminds me of a beautiful scene from the movie, an old man now, Noah, reading out a story to Allie, while she listens to the story totally amazed and completely unaware that the story is, in fact, hers. As the story comes to an end we see how it all starts coming back to her. That it was her Noah narrating their story as he had promised before her disease set in. The disease was Alzheimer’s.

 

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Alzheimer’s is a progressive neurologic disorder which results in memory loss, personality changes, global cognitive dysfunction and functional impairments. It is the leading cause of dementia in the elderly. The disease begins at a slower rate initially; it captures the brain and slowly overcomes human thoughts, activities, and language as well. People start having trouble in remembering things and the one evident sign is forgetting names of people.

CAUSES: 

Exact etiology is unknown, but few risk factors can be marked out:

  1. Age: incidence and prevalence increases after the age of 60
  2. Family History: first-degree relatives at greater risk
  3. Genetic: ApoEepsilon 4 gene
  4. Lack of Sleep
  5. Regular and high consumption of Junk food

 

 

CLINICAL FEATURES: 

  1. Progressive memory loss and decline of higher mental functions.

Example: problem-solving small issues, confusion in time, date and month, the problem faced in doing family activities of daily routine, misplacing things, poor judgment and problem in speaking and writing as well.

  1. Difficulty in naming and understanding what others are speaking.
  2. Apraxia – inability to carry out skilled motor activities, inability to recognize objects/places/people.
  3. Behavioral changes: agitation, aggression, wandering and persecutory delusions, loss of insight, depression.
  4. Loss of inhibition leading to inappropriate social behavior.
  5. In advanced stages a person may be mute, inactive and can succumb to different infections.
  6. Inability to recognize color and visual picture.
  7. In case there is an underlying cause additional clinical features may be present.

MANAGEMENT: 

  1. Mainly supportive – physical, mental and moral support from family members and caregivers.
  2. Antioxidants (Vitamin E) can slow the decline of cognitive function.
  3. Drugs like anticholinesterase inhibitors (like donepezil, rivastigmine, galantamine), memantine, N-methyl-D aspartate (NMDA) receptor antagonist.
  4. Ginkgo biloba, a plant extract has been shown to be useful.
  5. Treatment of the underlying cause, if any.

 

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 ALZHEIMER’s and AYURVEDA:

According to the principles of Ayurveda, Alzheimer’s is caused as a result of the imbalance in vata – this imbalance is quite common as a person begins to grow in age. It affects the vata – in the tissues of the central nervous system of the body – mainly the brain which then slowly becomes imbalanced.

Treatment begins with a vata balancing diet. Withaniasomnifera (Ashwagandha) in the powdered form along with either ghee or milk is included in the patient’s daily diet. This helps charge and soothe the vata. Herbs such as Brahmi and Ashwagandha that serve as nerve tonics are mainly used.

An oil massage daily, prior to a bath is also considered significant in this form of treatment. Ayurveda specialized preparations for Alzheimer’s treatment that are made from rice have proved highly beneficial to the patients besides providing the required nutrients to the old age person.

TURMERIC and ALZHEIMER’s:

 Turmeric orHaldi as it’s known in Hindi is a part of almost every Indian recipe. It is known all over the world for its antibacterial, anti-inflammatory, antitumor, anti-spasmodic, anti-allergic properties and hence is used in medicines, cosmetics etc.

Curcumin that is found in turmeric has radical scavenging properties thereby preventing damage that can be caused by the cells of our body by free radicals. Alzheimer’s alleviation could be based upon the ability of curcumin to combat the development of amyloid plaque (accumulation of protein) in the brain leading to inflammation and impairment of cells.

PREVENTION:

There’s no real guarantee when it comes to preventing Alzheimer’s, but the only way to minimize your chances is by living a healthy and balanced lifestyle.

  1. Make sure you don’t stop learning new things. Continuous learning like a musical instrument, a new language or any subject that you didn’t have knowledge about keeps the memory intact.
  2. Forget your phone and start memorizing important numbers like bank accounts, mobile numbers, life insurance/investment policy numbers, credit and debit card numbers, passwords and recalling them when needed is an easy way of jogging your memory.
  3. Make sure you get your hands on challenging puzzles like Sudoku, different crosswords
  4. Consumption of antioxidants via diet/supplements is helpful in preserving memory function.

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5 signs you’re not getting enough Protein

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The food market is constantly advertising about adding protein to all edibles, and this might mislead you into thinking that you are consuming an abundance of this key micronutrient in your diet. This might not be the actual scenario and a lack of protein may be ruining your health and your effort in the gym.

While protein requirement varies for every individual depending upon body weight and activity levels, there is no doubt that an adequate amount of protein keeps the body lean and preserves muscles strength as we age. If you are unsure about the amount of protein you are getting and wondering if it’s enough to fuel your fitness goals, here are a few ways to know.

  1. Your hair starts Thinning

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Hair thinning is a major concern these days and it haunts both genders equally.

But why? And how is protein linked to it? So, here is the answer. If you don’t nourish your body with adequate protein, then it looks for “non-essential” body parts like hair to pull protein from. The body needs nutrients for the basic functioning. Once your hair is deprived of the nutrient it needs, it starts thinning and even falling out. Next time when you observe hair fall or thinning, consume a high protein diet.

      2.Constant Injuries

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Injuries, as we all know, are barriers we have to overcome amidst our fitness journey.  But why do people get injured so frequently? Let’s solve the query. Apart from muscle loss, a lack of protein in diet precipitates several perils such as loss of bone mass and osteoporosis. The body tends to face difficulty in absorbing calcium which most likely will make you prone to injuries. This is the reason why we lack stamina during high-intensity workouts. So, if you are constantly injured, you may need to increase your protein intake. Some rich sources of protein are Seafood, white meat, eggs and green vegetables. Hog on them to keep the doctor away.

       3. Workout Doesn’t Entail Results

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It takes a lot of dedication and effort to wake up each morning and workout. Still, the scale in the weighing machine is not changing? So, here’s the answer to “But why?” Protein is crucial for building new muscle mass and also important in sustainable energy and motivation. It adds up the strength to recover the muscles post workout. A low protein diet may make you suffer muscle atrophy which is a condition when your body starts cannibalizing the tissue for fuel. If you don’t serve your muscle composition with adequate protein, no matter how much you work out, the results will always be below your expectation. Therefore, always consume a protein-rich pre/post workout meal for faster and better results.

       4. Unexpected Anxiety and Food Cravings

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Do you often lash out at your co-worker or others around you? This is not always stressing. Let’s dig deeper. Serotonin is a hormone that regulates calmness, and protein plays a vital role in helping the brain synthesize serotonin. Also, if you don’t consume enough protein, your body causes spikes and crashes of insulin, resulting in a craving for carb-rich snacks. Your body’s demand for biscuits and other oily snacks is not because of taste but because of lack of protein. Serotonin also helps in regulating the spike of insulin in your blood, so a lack of serotonin will result in imbalanced amounts of insulin in the blood. So, if you are unable to tame your temper or are craving for greasy and unhealthy snacks, it could be a sign of protein deficiency. When you feel anxious next time, you know what you need.

 

 

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All you need to know about DENGUE

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How often do you come across people suffering from Dengue? I came across a lot many cases around recently so I thought to pen down a little piece of Information that can help you prevent and recover from Dengue.

Most of us are unaware of what Dengue is except for the fact that it is associated with fever.

The name Dengue originated from the Swahili word for “bone-breaking fever” or the word for “the walk of a Dandie” in Spanish. Dengue virus belongs to family Flaviviridae, having four serotypes that are transmitted by mosquitoes of Aedesaegypti species.

In recent years, the spread of unplanned urbanization, with associated substandard housing, overcrowding and deterioration in water, sewage and waste management systems, has created ideal conditions for increased transmission of the dengue virus in tropical urban centers.

As estimated by the World Health Organization (WHO) approximately 50 to 100 million infections of Dengue to be seen each year worldwide.

Symptoms of Dengue fever:

It causes a wide spectrum of illness from mild asymptomatic illness to severe fatal dengue hemorrhagic fever/dengue shock syndrome.

Symptoms, which usually begin four to six days after infection and last for up to 10 days, may include sudden high fever, severe headaches, severe joint and muscle pain, fatigue, nausea, vomiting, skin rash, mild bleeding ( such as bleeding nose, gums), blood pressure drops down as the circulation of blood in the vessels is also affected.

A decrease in the platelet count is also observed after 3 days of the starting of the fever.

In the case of having severe infection, viral reproduction rate gets increased and the vital organs like bone marrow and liver are affected.

As the old adage goes “PREVENTION IS BETTER THAN CURE”!!

Let’s take a glance to the preventive measures:

1) Stay away from heavily populated residential areas, if possible.

2) Use mosquito repellents, vaporizing mats, mosquito coils.

3) Wear appropriate clothing: Minimize areas of exposed skin by wearing long-sleeved shirts and long pants tucked into socks.

4) Use bed nets during sleeping and tuck them properly under the mattress.

5) Make sure window and door screens are secure and free of holes.

6) Eliminating or avoiding stagnant, standing water where the mosquitoes can reproduce are some of the effective strategies to prevent it.

7) Maintain proper Hygiene and Sanitation.

Treatment:

This viral disease being self-limited, adequate hydration and pain control can help the person through the infection.

Also in severe variations patients often require hospitalizations and intensive care measures.

However, most of the Doctors prefer home remedies for Dengue fever.

Home remedies for Dengue:

As such there is no prescribed diet for Dengue, but one can follow the mentioned home remedies for quick recovery along with the alleviation of the symptoms.

1) Water: This is of utmost important as extreme dehydration is very prominent in Dengue. Water can heal symptoms like headache, muscle cramps and furthermore help to eliminate toxins from the body.

2) Papaya leaf juice or Papaya leaf extract: They have an ability to increase the platelets in bone marrow. Here is the way to use them:  Wash the leaves, take out the center vein and crush leaves in a grinder with adding little bit of water and consume  every 6 hours daily.

3) Neem leaves: Steeping the leaves and drinking its brew helps to increase the platelet and WBC count thereby improving the body’s immunity.

4) Carrot Juice: Taking 2-3 spoons of carrot juice having mixed with beetroot juice twice a day helps to boost up the count of platelet count very soon.

5) Omega 3 rich foods like walnuts, flaxseeds, fish boost your immune system.

6) Fresh Fruits and Veggies typically orange juice, amla juice, and grapefruit can promote the antibody production, release the toxins, stimulates cellular repair because of Vitamin C content.

7) Eating Garlic: Chewing two cloves of garlic or drinking hot garlic vegetable soup can decrease the multiplication of viruses.

8) Eating a well- balanced diet with majorly focusing on green leafy veggies can ward off the infection.

9) Also a simple solution to the monsoon Illness is to boost up our immunity by our popularly known

“DadjijikaKadha- Grandma’s home remedy concoction”. You can check out this link on how to prepare the concoction:

Decoction Syrup (Kadha) – Out of Grandma’s books

10) Most importantly REST. The more your rest, the better the production of platelets.

11)  Since it is an Infection, have cooked vegetables instead of raw.

Foods to be avoided:

First and foremost, stay away from unhealthy food like refined sugars, junk food and processed food. Having these foods can cause drop in platelet count.

Secondly, try to avoid the food which is oily, spicy and salty. I know it may spoil the taste of your mouth, but lime juice plays the trick here.

Thirdly, caffeine and alcohol should be avoided to prevent dehydration.

Lastly, avoid meat as it is difficult to digest.

So let’s prevent ourselves from Dengue before we catch hold of it!

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