healthy life Archives - Page 5 of 5

November 3, 2016 By Dr Darshana Salve 1 Comment

BE – AWARE: CERVICAL CANCER

Recently, I received a call from a friend whose aunt complained of post-menopausal bleeding. My first thought was could it be ‘cervical cancer’ but, I did not voice my concern, instead asked her to take her aunt for a PAP SMEAR Test.

Unfortunately, the results indeed matched my concern. She was diagnosed to have Cervical cancer. This was not the first time that I had come across a case of Cervical Cancer as the numbers have been on the rise for the last decade.

According to a study titled Epidemiology of cervical cancer with special focus on India, every year in India 1,22,844 women are diagnosed with cervical cancer and 67,477 die from the disease. India has a population of 432.2 million women aged 15 years and older who are at risk of developing cancer. It is the 2nd most common cancer in women aged 15–44 years.

(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404964)

As per world statistics, India’s contribution to cervical cancer cases is 25.4%. Majority of the Indian women diagnosed with cervical cancer have never been screened for the disease and around 70% of these cases present in advance stages due to absence of any organized cervical cancer screening program. The most important risk factor for development of cervical cancer is persistent infection by a high-risk subset of Human Papilloma Virus (HPV). Cervical cancer being the third most common cancer in the world, very little is known about it among the masses.

What is cervical cancer?

Cervical cancer is a disease that develops very slowly and begins with the precancerous condition known as dysplasia. Dysplasia is easily detected in a routine pap smear and is treatable.

High risk
1)Sexual history- has had multiple sexual partners OR established sexual relations before the age of 18 OR has a partner who has had sexual contact with a woman with HPV infection.
2) Smoking
3) Weakened Immunity
4) Giving birth at very young age
5) Long-term use of contraceptive pills
6) Family history

You need to look out for these signs

1) Bleeding that occurs between regular menstrual periods.
2) Bleeding after sexual intercourse, douching, or pelvic exam.
3) Menstrual periods that lasts longer and are heavier than before.
4) Bleeding after completingMenopause.
5) Increased vaginal discharge.
6) Pelvic pain

If you have noticed any of these symptoms, kindly consult your Doctor at the earliest.

Prevention:

As we know Prevention is better than Cure especially for any cancer, creating awareness becomes the first step towards that milestone.

Lifestyle plays an important role in the prevention of cervical cancer. Foods that are rich in Flavonoids (apples, black beans, broccoli, cabbage, garlic, onion, soy, and spinach), Folate (Avocados, strawberries, oranges, lentils) and Carotenoids (Carrots, sweet potatoes, pumpkin) are seen to reduce the chances of cervical cancer.

Other than diet make sure you follow the below habits to keep Cervical cancer at bay;

Regular Screening (PAP SMEAR) post the age of 30
HPV vaccine (most effective when administered before start of sexual intercourse)
Practising Safe sex
Avoid Multiple sexual partners
Delaying first sexual intercourse
NoSmoking

There is an HPV Vaccination that is certified by the Indian Academy of Pediatrics (IAP). 2 doses of either of the two HPV vaccines for adolescent/pre-adolescent girls aged 9-14 years is recommended. However, this vaccination is optional. One should consult a Gynaecologist to know more about the vaccine and how it helps.

It is always better to be safe than sorry and as we have now seen. Being safe is the best way to prevent Cervical cancer.

October 31, 2016 By Anusha Subramanian 1 Comment

Fitness as a lifestyle rather than crunching of data

Pavan Prabhakar is a busy corporate executive working with a leading IT firm in Bengaluru. Like every other busy professional his grouse was a sense of having no time for exercise and healthy eating. The worst was that he was aware that he was doing everything wrong but was nevertheless unable to rectify his situation. A suggestion from a colleague changed everything for him. Today, he is super active, he has lost weight and is even working towards running a marathon next year. Let’s understand from Pavan what and how things have changed for him in the last year.

I had a highly sedentary lifestyle. No exercise, No monitoring of what I eat or any kind of activity. It was a double whammy in the sense that I was neither attempting to check on what I was eating nor was I consciously attempting to do any exercise. All in all, there was zero discipline …in life…

I was aware of my issues and the only way I thought I could fix my situation was through a wearable (fitness tracker). I knew a fitness band can get me active and healthy. The only fitness band I knew of was Fitbit. But, a colleague of mine at work suggested GOQii and also explained the coach factor to me.

I researched online and read more on the coaching service. That is what attracted me to GOQii. I needed somebody knowledgeable to nag me and get me on track. I needed to get some discipline in Life and do the right things so as to be fit and healthy.

I came on board GOQii in Oct 2015 with the aim to get fit and active, control and manage my weight and train for a fitness event such as the marathon. After a few weeks of having GOQii, I noticed the changes within myself.

Today, life is more disciplined and I am addicted (in a positive way) to GOQii. Thanks to my coach I am doing all the right things. I have stopped snacking, I am eating healthily and also exercising daily. I am doing all those things which I thought was impossible to do.

The outcome of being active and eating right has resulted in my BP being controlled and 8 kgs of weight loss.. I also enrolled into a gym, on the insistence of my coach, for strength training. I do cardiovascular exercises and strength training in addition to walking. Tabata and Interval Training is also added to my routine now.

The GOQii band, according to me, is one of the best in its class. The whole concept of looking at fitness as a “Well-being solution” rather than just crunching data is what differentiates GOQii from the others. It is this differentiation that lured me toward it.

It’s been almost a year and have seen amazing results. The “Coach Concept” is like having a virtual well-wisher for you who keeps monitoring your steps, intake, and workouts. In addition, throughout the process, my coach is able to offer, some great advice. You also get some very informative (myths busted) nutrition-related mails from the master coach.

I am very happy to report that I am now addicted to the habit of watching my step count quite a few times a day…I am cognizant of what I eat, thanks to the log feature of the app. I go for regular walks. What was initially 20 minutes has now increased to 45 minutes.

I am hooked on to achieving my goals. I like to see myself getting the necessary step counts on a daily basis. From 7k steps, I increased to 9k steps and now I clock 15k steps daily. Soon, I am going to increase it to 20k steps. I am also happy that I now fit into my earlier clothes. And I have more energy! I have even reduced my coffee intake from 3 cups to 1 and stopped snacking.

Overall, I feel good about myself. I am more confident and my attitude towards life has changed. My goal going forward is to run a marathon.

What does Pavan’s coach Dhruvi Rathod have to say?

Rolling back to the day when I first spoke with Pavan, I figured he was clear in his head and knew what he was doing, what was right and what needed to be improved. There were quite a few things we discussed during the call -laying our focus on reducing weight and leading a healthy life.

It was not very difficult for me to convince and convey the concept of healthy, mindful eating with some regular workouts. With all the intentions to improve and create a healthier person, we started our journey with small changes like from walking for 20 mins to 45 mins daily, having balanced meals instead of unhealthy snacking, and having an increased water intake. It took but a few days for Pavan to incorporate all these changes.

Each time we connected to review our goals, we had more goals accomplished and always were ready to move forward to that “healthy self” he wanted to become

We inched ahead with inclusion of some high intensity exercises like Tabata, interval training. We supported it with some good nutrition by making pre and post workout snacks as a daily ritual.

Meanwhile, we also took up some challenges like completing 1 lakh steps in 10 days, doing a water detox, Doing 10 mins meditation etc..Pavan has been a quick learner and very open to try new things which are beneficial for his health…

He has become the model of what it means to create a truly healthy lifestyle rather than merely a collection of data points or biometric units.

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October 20, 2016 By Farzana Chauhan 1 Comment

6 Health Benefits of Chia Seeds

Chia seeds, obtained from Salvia Hispanica, a desert plant grown in Mexico, are edible seeds that are rich in fiber, omega 3 fatty acids, proteins, calcium, carbohydrates, minerals and antioxidants. These small black and white seeds are especially good for heart patients and those suffering from arthritis and Type 2 diabetes.

However, it is important to consume these seeds in the right manner. When consumed with milk, water or other liquids these seeds make you feel satiated and help in curbing food craving that in turn helps in maintaining weight. Rich in several micronutrients, Chia seeds also serve as energy booster and offer a number of other health benefits. As Dr. Mehmet Oz from the Oprah show puts it, “They just may be one of the healthiest things around.”

Let us have a detailed look at the various benefits offered by these nutritious seeds.

Lower the risk of heart disease

Chia seeds are considered good for your heart as they help in lowering the bad cholesterol. As per a study dated 21st November 2012, published in the British Journal of Nutrition, chia seeds help in reducing triglycerides and LDL cholesterol levels and increasing HDL, the good cholesterol. These are thus good for your heart health. The study further revealed that alpha linolenic acid, better known as ALA, present in these seeds prevents high triglyceride levels thereby lowering central obesity.

Reduce Inflammation

Chia seeds are one of the richest sources of omega 3 fatty acids. These are particularly rich in alpha linolenic acid. The presence of these fatty acids helps in reducing inflammation. It is especially good for people suffering from arthritis as high levels of omega 3 fatty acids in these seeds helps in lubricating various joints and keeping them supple. Omega 3 fatty acids are also converted into prostaglandins that help in relieving pain. These are a good source of fiber too which again is known for reducing inflammation.

Stabilize the blood sugar level

Studies reveal that chia seeds play an important role in regulating your insulin levels. These seeds lower the rate at which carbohydrates are digested and absorbed in the body. The soluble fiber present in chia seeds helps stabilize blood glucose level. As per a study conducted by Dr.VladamirVuksan from St. Michael’s Hospital in Toronto, the blood of diabetic patients who consumed chia seeds regularly for three months was thinner and thus less prone to clotting. It also helped in controlling high blood pressure.

Regulate Bowel Movement

These healthy seeds are rich in fiber that helps in regulating the bowel function efficiently. So next time you experience indigestion or poor bowel movement you know what to have. Merely two tablespoons of chia seeds contain 10 grams of fiber which is one third of the daily recommended fiber intake.

Control Aging

Antioxidants help in controlling aging and chia seeds are rich in these. Consuming these regularly thus helps in keeping you healthy and controls aging.

6. Reduce weight

The consumption of chia seeds can help in reducing weight especially when these seeds are consumed with water or other liquid as the fiber present in these seeds absorbs water and expands inside the stomach making you feel full. This helps in controlling appetite. Chia is also rich in proteins that again help in reducing hunger.

However, though helpful in reducing weight, the consumption of chia seeds alone may not have as much impact. Your total calorie intake during a day as well as your overall lifestyle determines your weight.

How to consume Chia seeds?

Chia seeds have a mild nutty flavour and are almost tasteless. You need not necessarily have to ground these seeds as these can be digested whole. Chia seeds can be enjoyed as toppings on different dishes such as cereals, vegetables, rice, puddings and baked deserts. You may even add these to smoothies, yogurt, shakes and soups, mix these with peanut butter or sprout them. However, it is best to have chia seeds mixed in a glass of plain water, coconut water or cranberry juice.

Chia seeds have emerged as a super food over the last few years. Talking about these seeds, Dr. Andrew Thomas Weil said, “You will begin to see chia being added to more and more commercial products, such as prepared baby foods, nutrition bars, and baked goods.”

Having talked of all the positives of Chia Seeds, it is important to understand if there is any downside to chia? Researcher Catherine Ulbricht, PharmD, cautions that if you have food allergies (especially to Sesame and Mustard seeds) or are on high BP medications or blood thinners you should ask your doctor before adding Chia to your diet.