About Sonal Pradhan

Sonal Pradhan is armed with a Masters in Food & Nutrition. She also has a specialisation in child and adolescent nutrition. She believes in working along with her players by motivating them to achieve their lifestyle and health goals. Her fitness mantra is “You Can't Enjoy Wealth If You are Not In Good Health”. Personally, she loves to cook and keeps herself active by doing Yoga and walking daily.

April 25, 2022 By Sonal Pradhan Leave a Comment

Everything You Need to Know About Malaria

Malaria is a serious, life-threatening and sometimes fatal, disease spread by mosquitoes – Anopheles and caused by a parasite (Plasmodium). Five species of Plasmodium (single-celled parasites) can infect humans and cause illness:

Plasmodium falciparum (or P. Falciparum)
Plasmodium malariae (or P. Malariae)
Plasmodium vivax (or P. Vivax)
Plasmodium ovale (or P. Ovale)
Plasmodium knowlesi (or P. Knowlesi)

Falciparum Malaria is potentially life-threatening. Patients with severe Falciparum Malaria may develop liver and kidney failure, convulsions, and coma. Although occasionally severe, infections with P. Vivax and P. Ovale generally cause less serious illness, but the parasites can remain dormant in the liver for many months, causing a reappearance of symptoms months or even years later. Plasmodium Ovale is generally not found in India. Plasmodium Malariae is commonly found in tribals, in forests and hilly areas. P. Vivax and Plasmodium Falciparum are found in most parts of India.

Symptoms of Malaria

Malaria has a wide spectrum of symptoms. Along with high fever, shaking chills and sweating, symptoms can include headache, body aches, general weakness, nausea and vomiting. Sometimes complicated or severe malaria affects different body systems which may cause severe anemia, kidney failure, seizures, cardiovascular collapse or low blood sugar.

Modes of Transmission

Generally, it is transmitted through bites from female Anopheles mosquitoes. Besides this, there are other modes of transmission. Because the parasites that cause malaria affect red blood cells, people can also catch it from exposure to infected blood, including: From a mother to an unborn child or through blood transfusion.

Treatment of Malaria

Malaria is treated with prescription drugs to kill the parasite. The types of drugs and the duration of treatment will vary. This depends on:

Type of malaria parasites
Severity of symptoms
Pregnancy.

People who have malaria should drink lots of fluids. Hydration will not treat or cure it, but it will reduce side effects associated with dehydration.

Preventive Measures Against Malaria

Undeniably, the best way to treat malaria is to never catch it in the first place. Thus, avoiding contact with mosquitoes is crucial. To avoid contact use these simple yet effective ways:

Using Insecticide Treated Net (ITN) for sleeping can reduce contact between mosquitoes and humans.
Another powerful way to reduce transmission is Indoor Residual Spraying (IRS) with insecticides. Once or twice in year, spraying can be done inside of housing structures.
Apply insect repellent to exposed skin.
Clothing that covers most of the exposed skin and shoes that are closed can reduce the risk of bites. Tuck in all clothing. Pants should be tucked into socks to avoid exposure around the ankles. In addition, treating clothes with insecticides can prevent bites even further.
Make sure that water is not allowed to stagnate in or around your house where mosquitoes breed.
Keep your surroundings clean.

The World Health Organization (WHO) has developed a simple 4 letter tool to help travelers safely prepare for ventures in any corner of the world.

Awareness of Risk: Before you travel, you need to be aware if the place you are heading to has a risk of Malaria.
Bite prevention: Whether you are headed to a high or low-risk area, it is important that you try to avoid being bitten by mosquitoes.
Chemoprophylaxis: In some areas where there is a risk of Malaria, it is advised that you use anti-malarial medication to reduce your risk of contracting it should you get bitten.
Diagnosis: Prompt diagnosis ensures you get the right treatment when you need it and ultimately, improves your chances.

Although malaria can be a deadly disease, illness and death can usually be prevented if you are prepared for it.

Did we miss out on anything? Would you like to know more? Then subscribe for personalized health coaching and get the right guidance and information from a certified expert here: https://goqiiapp.page.link/bsr

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May 7, 2019 By Sonal Pradhan 2 Comments

All You Need to Know About Asthma

Asthma is a chronic disease that affects the airways that transport air to and from the lungs. Asthma is a condition in which your airways narrow and swells and produce extra mucus. This can make breathing difficult and trigger coughing, wheezing and shortness of breath. Asthma can’t be cured, but its symptoms can be controlled.

Types of Asthma

Many different aspects of a person’s environment and genetic makeup can contribute to the development of asthma.

Extrinsic: This type is associated with and triggered by allergens. Sometimes known as allergic asthma, it is more common and typically develops in childhood. Your immune system reacts to what would normally be a harmless substance by increasing antibodies, increasing mucous and thereby, making airways narrow and inflamed. It can be associated with:

Pollens
Dust mites
Pet dander
Certain foods like Nuts

Intrinsic Asthma: This is a non-allergic, non-seasonal form. Usually, it first occurs during adulthood. Intrinsic asthma represents a small amount of all cases. It usually develops after the age of 30 and is not typically associated with allergies. Intrinsic asthma can be difficult to treat and symptoms are often chronic and year-round. Substances irritate the airways. It is associated with:

Chemicals such as cleaning products, aerosols, air fresheners
Exercise-induced
Environmental pollution or cigarette smoke
Extremes of cold or very hot weather
Emotional extremes – such as laughing, stress

Causes

Many different aspects of a person’s environment and genetic makeup can contribute to the development of asthma.

Genetics: It is widely accepted that asthma is a disease that can be inherited. If there’s asthma, eczema, hay fever or other allergies in family, it makes asthma more likely.
Persons with allergies can develop asthma. A strong link exists between allergies and asthma.
Smoking increases the risk of developing asthma. It has a part to play in adult-onset asthma. Smoking during pregnancy or passive smoking may also increase the risk of developing asthma in children.
Exposure to triggers at work: Sometimes asthma triggers present at the workplace which is a reason for causing asthma.
Female hormones: Hormones can play a part in triggering late onset asthma and some women first develop asthma during or after the menopause.
Pollution plays a part in causing asthma. Environmental pollution, including traffic fumes and chemicals from power plants, can make asthma symptoms worse and may play a part in causing asthma.
Childhood Development: The early months and years of a child’s life are critical times during which a baby can develop or become susceptible to developing asthma. The abnormal development and growth of the lungs can increase a person’s risk for developing asthma.

Asthma Triggers

Exposure to various irritants and substances that trigger allergies (allergens), can trigger signs and symptoms of asthma:

Airborne substances, such as pollen, dust mites, mold spores, pet dander or particles of cockroach waste
Strong emotions and stress
Respiratory infections, such as the common cold
Physical activity (exercise-induced asthma)
Cold air
Certain medications, including beta blockers, aspirin, ibuprofen (Advil, Motrin IB, others) and naproxen (Aleve)
Sulfites and preservatives added to some types of foods and beverages, including shrimp, dried fruit, processed potatoes, beer and wine
Air pollutants and irritants, such as smoke

Risk Factors

Having a family history with asthma
Exposure to occupational triggers, such as chemicals used in farming, hairdressing and manufacturing
Having another allergic condition, such as atopic dermatitis or allergic rhinitis (hay fever)
Being overweight
Exposure to exhaust fumes or other types of pollution
Being a smoker
Exposure to secondhand smoke

Symptoms

The classic signs and symptoms of asthma are shortness of breath, cough (often worse at night), and wheezing (high-pitched whistling sound produced by turbulent airflow through narrow airways, typically with exhalation). Many patients also report chest tightness. It is important to note that these symptoms are episodic, and individuals with asthma can go long periods of time without any symptoms.

It’s not necessary that every person with asthma shows all of these symptoms. For instance, some people may have disturbed sleep at night due to excessive coughing, while others may experience breathlessness while exercising.

Prevention

Avoidance of triggers is a key component of improving control and preventing attacks of Asthma. It’s vital to learn to identify your asthma triggers and take steps to avoid them. If you have allergies and asthma, it’s important to minimize your exposure to allergens (substances to which you are allergic). Minimize exposure to all sources of smoke, including tobacco, incense, candles, fires, and fireworks.

Avoid close contact with people who have a cold or the flu, because your asthma symptoms may worsen if you catch the infection from them. Early pet exposure may be useful. Coping with stress can help prevent and control your asthma. Meditation helps a person reduce stress.

Exercise is beneficial in people with stable asthma. Yoga could provide small improvements in quality of life and symptoms in people with asthma.

With proper management and prevention of asthma you can minimize your symptoms and enjoy a better quality of life.

March 14, 2019 By Sonal Pradhan 5 Comments

Healthcare for Children During Exams

Exam time is quite a stressful ordeal for students and parents alike. Wouldn’t a successful examination without the stress be great? Healthy habits can build that foundation for you! Just follow these simple yet important parameters and it will help you and your kids during exams!

1. Nutrition During Exams

Though a good practice to maintain at all times, healthy eating assumes greater significance during exams. Food fuels the mind and body. The quality of food you eat largely determines your overall health and mental acuity.

Eat Smaller, Frequent Meals
If you feed your child a large meal, then he/she will experience a dip in energy and the alertness to study for hours on end. Small meals provide a steady supply of energy to the exam fatigued brain. Keep a steady supply of glucose (energy) throughout the day. This will ensure that your child is focused during study time as well as the exam. Avoid keeping long gaps between meals.
Opt for healthy snacks such as fresh fruit, popcorn, fruit scones, dried fruit, yogurt or nuts. This will keep your child going throughout the day. They are a better option than cakes, biscuits, chocolates and sweets. The refined sugars in these products will only give your child a ‘sugar rush’ after eating them but will leave them feeling flat and in a bit of a slump shortly afterwards.
Food For The Brain
Vitamin B strengthens brain functioning. Good food sources of Vitamin B are meats (red meat, poultry, fish), eggs and dairy products (milk, cheese), Legumes (beans, lentils), seeds and nuts (sunflower seeds, almonds), whole grains (brown rice, barley, millet), dark, leafy vegetables (broccoli, spinach), fruits (citrus fruits, avocados, bananas).
Omega 3 Fats
You may have heard the mention of Omega-3 fats as heart-protective. However, they also play an important role in memory, concentration, and relieving depression. Omega 3 has been shown to help brain function and increase concentration. It also helps to improve your immune system when your body and mind are stressed. To get your omega-3 fats, you can eat oily fish like salmon, mackerel, tuna, halibut and trout. You can also give flax, chia, melon and sunflower seeds to your kids.
Avoid Junk and Oily Foods
Junk and oily foods slow your body down. Be sure to avoid it. Include good quality proteins such as fish, eggs, milk products, sprouts, etc. Munch fruits and vegetables in between as to keep going for long hours.
Never Skip Meals During Exams
Simply put, your brain needs the energy from food to work efficiently. Your child needs to keep his/her mental focus on the exam and not on hunger. A light meal before the exam will ensure that your child has the energy to pull through the long exam hours. A meal that includes wholegrain carbohydrates will suffice but ensure that it is in small portions. This is to avoid feeling too lethargic or sleepy.

2. Sleep During Exams

To function on an exam day, your child does not only need the energy that comes from nutrition but also the energy that comes from adequate sleep. Sleep deprivation can bring in several health repercussions, especially when coupled with stress. Adequate sleep ensures that your child can recall all the information he/she has worked so hard to learn. Sleep also leaves room to absorb new information that he/she may read. Students preparing for their exams should get at least 6-8 hours of sleep every night to maintain good mental and physical health.

Avoid caffeine-containing drinks late at night. A milky or herbal drink such as chamomile tea can ensure a calm and good night’s sleep.

3. Hydration During Exams

It is important to stay hydrated. Not just during exams but all the time. Dehydration can make a person feel lethargic, irritable and tired. Worst of all, it affects concentration. This affects an individual’s ability to focus, study or perform. Do not wait till your child is thirsty. If you wait till he/she is thirsty, it means his/her body is already a little dehydrated. Even mild dehydration can lead to tiredness, headaches, reduced alertness and diminished concentration.

Keep a glass of liquid (fruit juice, coconut water, water) within easy reach while studying and ensure your child has a bottle of water with him/her during the exam. Aim for 1.5 to 2L of fluid per day.

4. Managing Stress During Exams

Unmanaged stress can cause sleep disruption, headaches, poor concentration, and over consumption of junk food. All of these can contribute to impaired test performance. While stress is inevitable, finding appropriate ways to deal with it is the key to staying healthy during exams.

Being active is one of the best things your child can do to stay sane during exam week. Exercising releases endorphins, which make you feel happy and reduce stress. Physical activity is an effective tool to improve academic performance. Exercise also helps in improving memory and thinking ability for students by increasing oxygen flow to the brain. To help relieve stress, clear mind and lift mood, break up study with short bursts of exercise. Your child could go for a jog, a swim, a cycle, or even just walk to your local shop. Listening to music can also create a positive and productive environment by elevating mood and encouraging your child to study more effectively for a longer period of time.

To sum everything up – your child needs to eat well-balanced, healthy meals regularly. He/She needs to drink plenty of water to avoid dehydration. A well-ventilated room, regular breaks and sound sleep will ensure that your child performs at his/her best during the exams!

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