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February 21, 2017 By Anusha Subramanian Leave a Comment

Know your HeartBeat

Heart disease has been a leading cause of death for both men and women. Bad lifestyle is one the main reasons for people developing heart ailments at a young age.It’s remarkable that heart attacks are so common and cause so much pain (emotional and physical) disability when they can more often than not be prevented.

The good news is that people are getting aware of the risks of a bad lifestyle leading to many taking to fitness and indulging in activities such as running. They have become more conscious of their well-being and their bodies. With the heart being one of the most vital organs, they at every juncture are keen to monitor their heart rate.

What is heart rate? Heart rate is the number of heartbeats per unit of time. Simply put, it is also how well your heart is able to pump oxygenated blood.

Keeping in mind the above factors and also as a part of extending their services, GOQii, one of the leading health ecosystem and preventive healthcare platform has launched its latest service offering-GOQii Heart Care which focuses on cardiovascular health.The key feature of this service is its ability to connect consumers to cardiovascular specialists through the GOQii application and a new GOQii tracker which has capabilities to monitor heart rate.

Today, there are so many devices generating huge data most of which is essentially junk if not analysed and acted upon. “When we launched the GOQii service, we launched it precisely with personal coaching so that the user is aware of the data and the coach can help him or she follow a routine and lifestyle based on that data. Similarly, the GOQii Heart Care is a one-stop solution that tracks and analyses data generated by the Heart Rate trackers and can connect the GOQii user to the GOQii doctor who can help make sense of the data. It is a unique offering as compared to any other wearable device or service available in the market,” says Vishal Gondal, CEO, GOQii.

To use this new feature, all that the GOQii users have to do is share their health and heart rate data via the new GOQii tracker with the GOQii Doctor for his analysis. The doctor will go through this data and provide specific inputs to the users on how to maintain good heart health. In specific cases, if required the GOQii doctor will refer the user to a cardiac specialist at Max Hospital and other partner hospitals. GOQii has partnered with max Hospitals.

The constant rise of cardiovascular cases across the globe was one of the primary reasons behind the development of this specialised offering. With this new service, GOQii aims to create the world’s leading health eco-system which connects the GOQii users to leading professionals in the fitness and healthcare space. Having said that, the heart care service is not a replacement for a regular doctor and does not apply to any emergency medical or chronic situations.

Consumers can upgrade their existing wearable devices with the new service as well. With regards to third party hardware which includes the Heart Rate Monitor, consumers can avail of the service by paying a nominal consultation fee. The services along with the new GOQii Heart Rate tracker will be available at a subscription Rs 2999 for 6 months and 3999 for 12 months respectively.

February 17, 2017 By Dr Darshana Salve 2 Comments

Blood should circulate – Donate Blood!

We only understand the importance of blood donation when someone close to us is in need of it. A few days back my cousin contacted me to know the availability of blood for her friend’s father who met with an accident. Unfortunately, we lost him due to excess blood loss. We know of this incident because it’s a dear friend’s father but, on a daily basis there are so many such cases where there is loss of death due to non-availability of blood.

Statistics show that roughly every year in India there are 234 million major operations, 63 million trauma-induced surgeries, 31 million cancer-related procedures and 10 million pregnancy related complications which require blood transfusions.

Apart from these there are also disorders like sickle cell anemia, thalassemia and hemophilia that require repeated blood transfusions.

One of the main reasons for lack of blood is, many people are skeptical about blood donation. They have fears of contracting infections during blood donation, fear of the needle or feeling weak after blood donation. Human body approximately has 4.7-5.5 L of blood, out of it only 350/ 450 ml of blood is withdrawn during blood donation drives and it takes only a day or two to replenish the fluid volume in the body and three months for the regeneration of red cells to donate more blood.

There is no substitute for human blood. Blood cannot be manufactured – it can only come from
volunteer donors like you and me. One blood donation can save 3 lives. But, unfortunately only 1 % of volunteer donors come forward to donate blood and majority of the blood donation comes from replacement donors.

Replacement donors are friends and relatives of a patient who donate blood as replacement for the blood given to the patient.

At times, these replacement donors (friends and relatives) are more likely to harm the recipients by hiding or overlooking the many don’ts of donation.

Though voluntary self-referral to donate without citing reasons is widely accepted, replacement donors rarely adhere to it either to hide their high-risk behavior or due to pressure to meet the immediate demand for certain units of blood. As a result, the prevalence of HIV, hepatitis B, and hepatitis C is much higher among family donors when compared to voluntary donors, according to a 2012 study published in the Asian Journal of Transfusion Science.

Donation of safe blood can be achieved only when replacement donors are replaced by healthy volunteer donors to meet ‘over 95 per cent of blood requirement’. This can be done through increased awareness, providing appropriate facilities for people to donate blood, and improved donor retention.

While donating blood always be truthful about your health status!

Do not donate blood if you have any of these conditions

Cold / fever in the past 1 week.
Under treatment with antibiotics or any other medication.
Cardiac problems, hypertension, epilepsy, diabetes (on insulin therapy), history of cancer, chronic kidney or liver disease, bleeding tendencies, venereal disease etc.
Major surgery in the last 6 months.
Vaccination in the last 24 hours.
Miscarriage in the last 6 months or have been pregnant / lactating in the last one year.
Had fainting attacks during last donation.
Have regularly received treatment with blood products.
Shared a needle to inject drugs/ have history of drug addiction.
Had sexual relations with different partners or with a high risk individual.
Tested positive for antibodies to HIV.
If you are Underweight ( below 50 KGs)

Pregnancy and Menstrual Cycle

Females should not donate blood during pregnancy and lactation.
Females should not donate blood if they are having heavy menstrual flow or menstrual cramps.

Do donate blood if…

You are between age group of 18-60 years.
Weight is 50 kgs or more.
Hemoglobin is 12.5 gm% minimum.
Last blood donation was 3 months earlier.
You are healthy and have not suffered from malaria, typhoid or other transmissible disease in the recent past.

It’s time that we take up the responsibility to do voluntary blood donation. Donate Blood without waiting for a call.

February 10, 2017 By Anusha Subramanian Leave a Comment

How to train for High Altitude Trekking?

Almost a decade ago when I started trekking in the Himalayas, it was just a few enthusiasts who did this. It was not considered normal and people were under the impression that this is meant for only those who were super fit. Trekking is normally associated with arduous trudging on some hard and uneven ground, climbing and walking on moraines and all that’s associated with laborious tasks amidst hostile environments with bare shelter, food and clothing essentials.

While trekking you might come across situations where you are stuck and most times hit by the sheer untouched beauty of a picture perfect image that embeds itself permanently in your memory as you are exposed to the wilderness for a longer duration in a day. This beauty can be seldom enjoyed while in a car.

Having said this, trekking is not tough. If you know to walk then you can trek as well. But, this does not mean that one ventures into unknown territories on their own to explore the unknown. Walking along a trail around with a backpack does not require exceptional skills but does require certain amount of physical fitness, planning, the right clothes, shoes and above all old common sense.

For high altitude trekking it requires much more physical and mental preparation. At higher altitudes, the air is thinner, there is less available oxygen and it becomes more difficult to breathe. There are serious risks involved with high-altitude hiking, including altitude sickness, acute mountain syndrome that can lead to pulmonary or cerebral edema, all of which can result in death.

Therefore, before you go on a high-altitude hike, you need to train your body to work efficiently and effectively in environments with less oxygen.

Here are few steps that will help train for high altitude:

** Begin training at least four tosix months in advance. This is especially important if you plan to hike at altitudes of more than 14,000 feet.

**See a doctor for a medical checkup in the early stages of training to ensure that high-altitude hiking is a safe and recommended activity for your age and physical condition.

** Hike as often as possible. The best thing you can do to prepare for higher-altitude hikes is to hike closer home as often as you can and at higher altitudes if available. Start gradually, increasing the distance and altitude of your treks with each week of training so that your body and lungs can become accustomed to functioning at increasing levels of altitude.

** Participate in interval training. Interval training is a method of training the cardiovascular system by elevating the heart rate significantly and then allowing it to recover for a period before elevating it again.

** Interval training could consist of running sprints, running hills or using the interval setting on a treadmill or exercise bike. Choose one day of the week for interval training and doing six repetitions of whatever exercise you have chosen. Each week, increase the intensity by running a faster sprint or a steeper hill. You also can train with your back pack with about 6 kgs in it to add weight and simulate the weight that you might be carrying during the high-altitude hike.

** For trekking you should work on developing a breathing rhythm and deep breathing. Your ability to control and conserve your breath and expand your breathing capacity will come in handy when the oxygen supply is reduced. Developing a breathing/stepping rhythm will prevent you from overexerting yourself at higher elevations. It also recommends practicing deep breathing on training hikes.Whenever you begin to feel breathless, concentrate on taking deep breaths and smaller steps until a more normal breathing pattern returns.Yoga asanas such as Kapalbhati, Vastrika, Anulom Vilom all of which entail breathing exercises.

** Lastly, you could also train with professionals who are trained in mountaineering to learn few basic techniques and nuances that may help while trekking.

My final advice: Try not to skip your work out if you can help it. Your safety and success depends on an how fit you are.

February 2, 2017 By Dr. Viral Thakkar 6 Comments

Surya Namaskar-The 12 Commandments of Sun!

Avinash, 40 years is hypertensive, diabetic and obese. He has a hectic lifestyle that involves lots of travel. His dietary habits are ill-disciplined and there is no physical activity. He visited me to tell him a mantra which can be followed easily and anywhere for his health. There are many people like Avinash who are concerned about their health but a busy lifestyle is a huge road-block to pursue anything. For such people the practice of Surya Namaskar- Sun Salutation is an ideal habit to inculcate. It is a dynamic exercise which can be done by anyone, at any age and the time required to practise this is not more than 10-15minutes.

Sun is the basic source of energy on the basis of which everyone exists. The importance of sun and the energy it provides is revered in various traditions. The energy of the sun has tremendous healing power, if tapped in the right way the results are miraculous in physical and mental ailments.

Pranamasan- Stand erect with feet together. Join the palms together in front of the chest in a ‘namaste’ pose. Usually your hands will fall around your heart. Inhale and exhale slowly and gradually. This posture helps to induce a state of relaxation, calmness, gratitude and love.

Hastauttanasana- Join your hands together again, inhaling stretch both arms above the head, palms facing upward. Arch the back and stretch the whole body backwards. This posture stretches the chest and the abdomen and lifts the energy to the upper parts of the body propelled by inhalation. It is an excellent stretch for the back muscles making it stronger.

Padahastasana – Bend the body down while exhaling and keep the spine straight. Keep the legs straight and perpendicular to the ground. The knees should ideally be straight; don’t force yourself, but try to touch your feet. In due course you will!

This posture impacts the abdominal organs- liver, kidneys, pancreas, adrenals, uterus and ovaries. The power of digestion increases and female disorders such as prolapse and menstrual irregularities are relieved. A healthy flow of blood is sent to the spinal nerves as they are stretched and toned. The hamstring muscles at the back of the thigh and calf muscles are stretched and toned.

Ashwa Sanchalanasana – While inhaling, extend the left leg back and drop the knee to the ground. The right knee is bent and kept between the hands and the right foot placed flat on the ground. Lift the spine and open the chest. Concentrate at the eyebrow center. This posture tones the abdominal organs and gives flexibility to the leg muscles during stretching. It is a balancing posture because the spine lengthens upwards while the hands are grounded.

Parvatasana (Mountain posture)- On the exhalation bring the right leg back to join with the left leg. Simultaneously raise the buttocks and lower the head between the arms, so that the body forms a triangle with the floor and you look like a mountain! Try to place the heels flat on the ground.

This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and Achilles’ tendons and makes the spine straight and taut. It relieves varicose veins and tones spinal nerves. Parvatasana pulls up all the abdominal, pelvic and side muscles, stretches the spine and ribs, loosens the hips, stretches and exercises the usually inactive waist zone and helps to reduce a fat, flabby and protruding abdomen. It also aids correct breathing.

Ashtanga Namaskara – Exhaling gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. All eight limbs – toes, knees, chest, hands and chin touch the floor. The buttocks are kept up. You can hold your breath. This posture develops the chest and strengthens arms. It sends additional blood to this area helping to rejuvenate the nerves. It works and improves the muscles of all the 8 limbs involved.

Bhujangasana- On the inhalation, lower the hips while pushing the chest forward and upward with the hands, until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. This pose expands the all organs of the chest and abdomen, relieving many ailments such as asthma, constipation, indigestion, kidney and liver problems. It is very helpful in relieving tension in the back muscles and spinal nerves.

From here on, you will do the poses in a reverse action.

Parvatasana (Mountain posture) Exhale and get back to posture 5

Ashwa Sanchalanasana- Inhale and swing the right leg forward between the hands. The left leg remains back. Resume posture 4.

Padahastasana (Hand to foot posture)- Exhaling, bring the left foot forward. Join both legs and resume posture 3

Hastauttanasana (Raised arm posture)- Inhale, raise the trunk up and bend backward. Resume posture 2

Pranamasana (Salutation posture)- Straighten the body and bring your hands in front of the chest. Resume posture 1.

These simple set of 12 exercise postures ensures that you begin your day with a bang! As a Doctor who understands the science of human body, I believe these set of exercises are a boon. Every posture in Surya Namaskar has a corresponding effect on our internal organs as described above. For best results, one should practise these steps with deep inhalation and exhalation. You can also do each pose quickly and have 2-3 cycles of Namaskar, but for best results, take deep breaths- 5-8 for each pose.

It is not only beneficial for the physical body, but it leads to mental and spiritual growth if done regularly. In ancient literature even Patanjali describes it as a complete exercise- involving every muscle, joint and organs. It balances all the systems of human body- it rejuvenates the cells of the body leading to an ideal health state. The above mentioned benefits are just a few of the huge list of advantages.

Salute the Sun! Salute your Health!

Surya Namaskar is a set of 12 poses (steps), if performed in sequence every day with correct breathing is the best gift one can give to one’s own self. Ideally, these poses should be done empty stomach, at the time or just before sunrise. I will introduce you to each of these poses and the significance of each.

Know your HeartBeat

Blood should circulate – Donate Blood!

How to train for High Altitude Trekking?

Surya Namaskar-The 12 Commandments of Sun!

From Burnout to Balance: How Dr. Ranjit Reclaimed His Health

From Shimla’s Slopes to Chandigarh’s Sidewalks: Surinder Kaur Bhalla’s Journey from Chaos to Control

“I’ve Challenged Myself to Live 100 Years” – The Story of Chandubhai Savani’s Second Chance at Life

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story