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Did you know about Syndrome X?

 

metabolic syndromeSyndrome X is also known as metabolic syndrome, cardio metabolic syndrome, insulin resistance syndrome, Reaven’s syndrome (named after Gerald Reaven an American endocrinologist and professor at Stanford University who has worked upon insulin resistance and diabetes), and CHAOS (in Australia). It’s one of the leading lifestyle related disorders.

As is defined by Wikipedia-Syndrome X is a disorder of energy utilization and storage, diagnosed by a co-occurrence of three out of five of the following medical conditions: abdominal (central) obesity, elevated blood pressure (Hypertension), elevated fasting plasma glucose (Diabetes/ insulin resistance), high serum triglycerides (hypertriglyceridemia), and low high-density cholesterol (HDL) levels.

In today’s times you will seldom find people with one single issue. You more often meet people with multiple issues for e.g.: You will see a person who is diabetic also has hypertension, and has a big belly at the same time. So, would you categorize this person as a diabetic or hypertensive or obese? Well, None of these! It is Metabolic Syndrome

How do you categorize a person suffering from metabolic syndrome?

He should have any of these 3 categories positive. As per American Heart Association(2004)

  • Elevated waist circumference: mortazavi20120513095818513
    • Men — greater than 40 inches (102 cm)
    • Women — greater than 35 inches (88 cm)
  • Elevated triglycerides: Equal to or greater than 150 mg/dL (1.7 mmol/L)
  • Reduced HDL (“good”) cholesterol:
    • Men — Less than 40 mg/dL (1.03 mmol/L)
    • Women — Less than 50 mg/dL (1.29 mmol/L)
  • Elevated blood pressure: Equal to or greater than 130/85 mm Hg or use of medication for hypertension

blood-pressure-monitor

  • Elevated fasting glucose: Equal to or greater than 100 mg/dL (5.6 mmol/L) or use of medication for hyperglycemia

Glucometer

Let us concentrate on the prevention part rather than treatment as we already know prevention is better than cure. The prevention for Metabolic Syndrome is same as its treatment.

  1. Exercise daily for 30-60 minutes. Exercising increases the insulin sensitivity, helps reduce waist circumference, manages blood pressure and also improve HDL cholesterol. Exercise daily / Being active whole day is the requirement
  2. Lose weight if overweight. Nearing your IBW (Ideal Body Weight) helps to reduce the pressure exerted on the walls of the arteries to supply blood to all parts of the body. It also helps in better glucose uptake. Reducing even 10% of your body weight helps you control diabetes, blood pressure and weight
  3. Eat healthy and keep a check on the portions – Include a good amount of fruits and veggies in your daily diet. They are rich in fiber, vitamins and minerals. Fiber helps in maintaining blood sugar levels, choose whole grains and their products over the refined ones, choose low fat dairy products and lean proteins over red meat as red meat is high in fats and sodium. Go easy on saturated fats and trans fats like butter, ghee, margarine, vanaspati ghee, bakery products. Restrict cholesterol consumption to less than 300 mg/ day. Generally non-veg foods contain cholesterol. Veg sources do not contain cholesterol. Make it a point to check the nutritional label of the packaged foodstuff that you pick for cholesterol and Sodium content.
  4. Quit smoking and alcohol- Getting rid of your habits reduces the risk factor to a large extent by preventing damage to your organs. Alcohol raises triglyceride levels, helps increases belly fat and smoking induces chain reaction which destroys other organs too.
  5. Reduce stress levels- Stress hormone cortisol is known to increase blood sugar levels and create a negative impact on your body as well. Practicing deep breathing exercises and getting involved into your hobbies / recreational activities help curb the stress levels

Practicing these would not only help you lower the risk factors but also help lower your medication.

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Amazing Health Benefits and Uses of Jamun Fruit

Jamun

Jamun or Black plum is an important summer fruit, associated with many health and medicinal benefits. The black plum is known to relieve stomach pain, carminative, anti-scorbutic and diuretic. Black Plum vinegar is good to reduce enlargement of spleen, diarrhoea, and those have urine retention problems. Jamum’s ployphenolic compounds are effective against cancer, heart diseases, diabetes, asthma and arthritis.

Black Plum fruit and its leaves are good for diabetic patients. The black plum has anti-diabetic features. The fruit helps to convert starch into energy and keep your blood sugar levels in check. In the summer season, the sugar patient should eat Black Plum regularly because of its low glycemic index. It reduces the symptoms of diabetes like frequent urination and thrusting. The extract of bark, seeds, and leaves are too beneficial in the treatment of diabetes.

Black Plum has adequate amount of iron and vitamin C. The presence of iron in the black plum is good to increase the haemoglobin count.  The fruit’s iron content acts as blood purifying agent. Since, it is the medium of purifying your blood; therefore, it is good for skin and beauty. Iron content is beneficial in menses where the lady faces blood loss. People suffering from anemia and jaundice should eat Balck Plump because of its high iron content.

Black Plum juice has many health and medicinal benefits. Being a seasonal fruit, one should try to have more and more amount of Black Plum juice during the month of June, July and August. Some of the amazing and surprising health benefits of this juice are given below.

  1. It is used to treat digestive disorders such as diarrhoea
  2. This juice along with curd is good against digestive problems.
  3. Teeth related problems can be solved by applying black Plum juice or by drinking it.
  4. Jamun juice is beneficial in treating of piles.
  5. Drinking of the fresh fruit juice helps in cough and asthma.
  6. Jamun juice enhances your immune system.
  7. It protects you from cold and acts as anti-aging agent.

 

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Self Defense Part -2: How to get rid of holds

self-defence

In my previous blog, I explained how to defend yourself from any external attack you may encounter and which are the most effective parts of the body you can hit to protect yourself.

Today, in this blog I will explain how to get rid if you are caught by someone or if someone holds you.

First and foremost draw attention to your situation by yelling and screaming.

If someone holds you from behind, then just drop all your weight. It will force them to drop you and be that much harder to carry your full weight.

Usually when someone catches you from behind they are going to have at least one of their hands in front of you. With one hand grab their index and the attacker’s middle finger and with your other hand grab the ring. Pull very hard in opposite directions. This is very painful to your attacker and should give you a chance to get away.

If someone holds your wrist and you are not able to escape, first thing you do is to rotate your hand from left to right, by doing this, the opposite person will lose his grip and you can escape.

If someone caught you from behind with both hands locked around your chest, but your hands are in the air, hit on the attacker’s neck with the edge of your elbow.

OR

Press his forearm against your collarbone instead of trying to pull it directly off, which may be difficult if you are fighting with someone who is stronger than you. Put one hand above his elbow and one hand below it so your hands are on both sides of the elbow and one strong movement step and swing your entire body around like the arm is the hinge to your body’s screen door. This will help you get rid of the attacker and his head, ribs, and legs wide open to your counter attack.

OR

If you are caught from behind put your hands on their head and drag your fingernails down until you find their ears. Catch the attacker’s ears and pull it down in a fast motion. If you do it slowly it will give an opportunity to the attacker to understand what is happening. But, if you do it fast enough with enough strength, you should be able to damage their ear.

Incase your hands are locked, jump slightly and do deep squats you will be able to escape or use your back head to hit on his nose.

If the attacker is trying to choke you by wrapping his arms around your neck, bring your foot forward and kick so hardly between the attacker’s ankle and mid-leg.

If you are hit, make sure that you are hitting back enough to defend yourself and to deliver a blow without being overly aggressive.

Try to disarm your attacker so that you have the opportunity to escape.

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How important is to know ‘Self Defence’?

Self-Defense

Gone are the days when one felt safe in this country. Recently a childhood friend of mine was attacked by some robbers in the road. He was threatened at knife point and robbed.My friend was disappointed with himself because he just was unable to do fight for himself. Many like my friend have been in this unfortunate situation where they have been attacked or threatened by someone they don’t know. Or t time by someone they know. Some have suffered injury, have had broken bones and wounds and in some cases even died.

With increasing violence on men and women it has become very important to be more aware of our surroundings and the people around us. Today, the need to protect one is something everyone should take note of seriously. We all invest in health and nutrition and fitness programs, but it’s time to start thinking about defending our bodies as well.

Here is where I would recommend that each one of you should know self defense. We need to ask our self, are we in a position to defend ourselves and our loved ones if someone were to physically attack us? Self Defense is not confined to men alone. It has become imperative that both men and women should be able to defend themselves when in a tough situation.

According to me, the old adage ‘prevention is better than cure’ is the best self defence. We don’t know if someone is trying to attack us what is his or her motive behind the attack. Just follow general safety tips like being aware of your surroundings, walk in a known and in a well lit area, keep your keys in hand when you are about to reach your home or car.

There are many self defense classes today that one can join. But, in the eventuality that you are not able to take these classes, here are few tips I am sharing with you that will help you to defend yourself.

The first thing to bear in mind when someone attacks you is do not panic. When you don’t panic look into the eye of the attacker he will lose half his confidence.

Here are few dos you must know and can do.

The most effective body parts to hit are :-

Eyes- Poking the attacker’s eyes with your fingers, a pen or knuckles would be effective. Always have a pen as it works as a good defense to poke people. It will cause the attacker lot of pain and you can easily escape as his vision will blur and will not clear for couple of minutes.

Nose- If the attacker is close to you, use the edge of your palm to hit on his nose, push your body weight along with it while hitting with your palm as it will give more power to hit. Once you hit him he sure lose his balance and you will get an opportunity to escape.

Neck- The side of the neck is a good target to attack as this is where both the carotid artery and jugular vein are located. Hitting the side of the neck or pushing the side of the neck of the attacker hard with your palm can stun the attacker.

Knee- Knee is an ideal self-defense target. We can kick without our foot being grabbed. Kicking the side of the knee will cause injury to the attacker.

Sheen Bone: Kicking the attackers sheen with the tip of your shoes is equally painful and can put the attacker off balance

The above mentioned parts are the most sensitive to hit in any attacker. Having said that, we should also use our body parts such as the elbows, knees, hands, legs and head to hit the attacker.

Be extremely careful and cautious when you are away from home or town. If possible don’t have a fixed schedule of travelling and above all the most important thing is ‘NEVER PANIC’.

Await my next blog where I tell you how to get rid from the attacker’s holds.

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