Expert advice, Heal
All you need to know about Post-Traumatic Stress Disorder (PTSD)

Medically reviewed by

Dr. Ravi Kshirsagar MD (USA) PGDDE (UK)

Consultant Physician and Diabetologist.

1 min read

 
What is PTSD?

After any traumatic experience, in general, you feel frightened, anxious, sad and disconnected. But if these blues don’t fade, you might have post-traumatic stress disorder (PTSD). This disorder can develop following any incident that causes intense fear. It is a common misconception that a trauma equivalent to rape or battle-scarred soldiers—and military combat is the most common cause of PTSD. The fact is that any event or series of events which flood you with feelings of anxiety, hopelessness and helplessness and leaves you emotionally shattered, Trigger PTSD. Especially if the event feels uncontrollable and unpredictable.


PTSD affects people who personally experience the traumatic event, those who witness the event, or those who relive the experience afterwards. People who work in emergency sectors like law enforcement officers or surgery on children who are too young to understand what's happening to them entirely. Whatever might be the cause for PTSD, with proper treatment and support, one can manage their symptoms and move past the trauma by tackling to deal with the painful memories.


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Signs and symptoms of PTSD

The development of PTSD depends on individual factors like nervous system and tolerance for stress. This is the reason that the effects are solely dependent on the individual. It is unlikely to pinpoint the exact amount of time you take to develop PTSD as it varies in the extreme-scale of days to years. Sometimes, symptoms seem to appear out of the blue without a trigger. There are times when they are triggered by memories of the original traumatic event. The triggers could be anything like noise, image, words, or even smell. While everyone undergoes PTSD uniquely, there are four telltale symptoms.

  • Avoidance and numbing
  • Re-experiencing the traumatic event
  • Hyper-arousal
  • Negative thoughts and mood swings

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PTSD symptoms in children

Children exhibit PTSD in a different form compared to adults. Their symptoms include:

  • Experiencing sombre, a compulsive play in which themes or aspects of the trauma are repeated
  • Aches and pains with no apparent cause
  • Fear of being separated from their parent
  • Letting out the ordeal with the means of play, stories, or drawings
  • Irritability and aggression
  • Losing previously-acquired skills (such as toilet training)
  • Sleep problems and nightmares
  • Development of new phobias and anxieties that seem unrelated to the trauma (such as fear of monsters)

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Are you suffering from PTSD?

Answer the following question in either 'YES' or 'NO'. Calculate the results, if you answer 'YES' to more than three questions, you may be suffering from PTSD. It is then advised to seek professional help.









PTSD risk factors

  • Previous traumatic experiences, especially in early life
  • History of physical or sexual abuse
  • Family history of PTSD or depression
  • History of mental illness like depression or anxiety
  • History of substance abuse
Positive ways of coping with PTSD

  • Learn about trauma and PTSD
  • Join a PTSD support group
  • Practice relaxation techniques
  • Pursue outdoor activities
  • Confide in a person you trust
  • Spend time with positive people
  • Avoid alcohol and drugs
  • Enjoy the peace of nature
  • Healthy diet
  • Rhythmic exercise
  • Enough sleep
  • Professional help

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Why you should seek help for PTSD

Early treatment is better. Symptoms of PTSD may worsen with time. Dealing with them as soon as possible might help stop them from getting worse in the future. Seeking and understanding of professional help makes it easier to deal with. Questions like how the treatments works, where to look for help, and what kind of questions to ask makes it easier to get help and support for better outcomes.


PTSD symptoms can change family life. Suffering from PTSD can get in the way of your family life and regular life. You may find that you start to pull away from loved ones, unable to get along with people, or you are angry or even get violent easily. Getting help for your PTSD has shown improvement in your family life by easing the pain.

PTSD can effect other health problems. Research suggests that PTSD symptoms sometimes make physical health problems worse. For example, there is a significant impact of PTSD on heart health. Seeking help for PTSD could also improve your physical health.


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Heal, Sustainability

Sustainable Shifts UR Workplace Can Make Post COVID-19 

  At a time when the world is slowly awakening to the idea of healthy living, all thanks to COVID-19. There is a frightening reality that needs to be addressed by us collectively. According to a recent study, 63 per cent of Indian corporate-sector employees are overweight. Promotion of a healthy and balanced diet is vital for the prevention of overweight, obesity and several chronic diseases.   The focus has shifted from considering healthy food patterns as a mainly private issue to recognising the responsibility of us as a society, including worksites, in creating healthy environments and conditions that support and promote healthy eating habits at workplaces who are progressively working towards improving their workforce's quality of life and output by promoting and assessing a change in their canteen meal's nutritional profile and sustainability.    Besides improving our dietary intake at work, worksite health promotion initiatives may also lead to improvements in the lifestyles of UR employees and their families should also be carried outside of the workplace. While some offices and factories have resumed their services, this gives us the perfect opportunity to assess our canteens to make a sustainable shift.    A study conducted in 2019 by HealthifyMe-a health and fitness app, covered the working-class corporates from major Indian cities like Hyderabad, Chennai, Bengaluru, Kolkata, Delhi, Kolkata and even the remote areas such as Vapi in Gujrat. The eating habits and activity of about 60,000 Indian workers from various sectors in finance, banking, marketing etc. were analysed. Surprisingly, this year-long study stated that a whopping 63 per cent of corporate employees across India are overweight, and their body mass index (BMI) is above 23! This study was an eye-opener to make changes in the food provided at MNCs and SME canteens.   Did you know that according to the World Health Organization, the Body Mass Index (BMI) of a healthy person should range between 18.5 and 24.9; a person with a BMI above 25 is defined as overweight, and those with a BMI of 30 or higher are considered to be obese.    How Can Workplaces Be Mindful Of Their Canteens, the Environment & Their Employees' Health?   The overall aim of inculcating healthy eating practices has a deeper meaning. Along with health, we must also think about how canteen meals are more sustainable in terms of sourcing our ingredients, teaching healthy food choices, portions, while keeping sustainable living as our priority.   Here are a few ways SMEs & MNC's can assess their canteen meals and protocols to become more sustainable collectively.    Source locally-sourced foods. This is key to supporting our farmers, our planet, improving our food intakes, adds a range of vegetables, fruits, legumes and whole grains in our diet. Review food safety management system plans such as lab testing reports, training reports, cleaning and sanitation records. Food handlers medical report, raw material log report and kitchen equipment( refrigerator, cutlery, oven, blender, etc.) calibration records to determine whether all the equipment being used is sanitised and maintained properly.  Sanitisation and food safety handling training sessions can help in training food handlers in MNC's & SME's by our nutritionists. Understand, study and analyse the nutritional profile of the canteen meals. This can be done with the help of our nutritional experts who can help in determining the ideal ratios and types of ingredients which can be modified according to the health requirements. This can also help employees understand where they can make sustainable shifts in their daily food choices, eating patterns and food portions not just at work, but in their homes as well. Assess which food item is being wasted on a daily, weekly or monthly basis. Discontinue the same to avoid food waste.  Avoid using one-time-use plastics like plates, glasses, cutlery and plastic bags that increase garbage/waste and end up in our landfills.  Use any leftover fruit and vegetable peels to make compost. This can be used to grow UR own produce, eliminating any chances of consuming any contaminated (pesticides-injected) food.  Guide UR workforce by setting up nutritionist seminars/virtual conferences, which helps employees become more aware of making healthier food choices. It is more important than ever to build our immune system now to withstand these uncertain times.   This type of dietary change program has the potential for considerable access into communities and thereby contribute significantly to larger public health goals in reducing incidences of dietary-related diseases.    Did you know that The Pasona Urban Farm in Tokyo is a nine-storey office building which allows employees to grow and harvest their food at work? All of which, is supported and made possible with the help of a team of agriculture experts.   In Bangalore, The Manyata Business Park which houses over 90,000 workers across companies such as NVIDIA, Nokia, Cognizant and IBM, have been allotted small patches of land on which they can grow their crops. Now there are also hydroponic kitchen garden setups/startup kits, which give you the free will of growing UR own produce at home, at UR workplace or in your community.    This is novel evidence to support further action in worksites in enabling and promoting healthy eating patterns among employees across the contexts of workplaces.    Let's all work together to reinforce sustainable practices starting from the grass-root level. If you want to assess your canteen at UR workplace, then you can consult our certified nutritionists to make a sustainable shift at UR workplace and enhance URLife.  

Shweta Shah 5 min read
 
Expert advice, Heal

The world of Mosquitoes 

The world of Mosquitoes To an extent, there has been a rise in mosquitoes around us in the last couple of weeks. The blame entirely cannot be put on the nationwide lockdown that India is currently undergoing. Mosquitoes generally thrive during the summer months. The Indian summer begins from late March to May and into June or July in parts of the country. Research has found no relation of transmission of COVID-19 from mosquitoes. Other diseases can be transmitted by mosquitoes, it’s best not let UR guards down during this time. The entire workforce of paramedics and municipal corporations have been busy with sanitization efforts in different parts of the country to prevent COVID-19. The temperature rising above 28 degrees Celsius in April and May, makes it peak breeding season for mosquitoes. Breeding is usually kept under check with fogging and spraying medicines. However, due to the coronavirus pandemic, negligible amount of time given to these activities. The mosquito ranks pretty high on the list of the worlds deadliest organisms. We along with Dr Suneetha Narreddy, infectious disease specialist get you the complete lowdown on mosquitoes to help safeguard URlife. Find below diseases causes by the deadly mosquito. Chikungunya majorly affects the Asian and African continents. Symptoms include severe joint pains and fever. Infected patients show signs within a week of the mosquito bite. Post onset, it takes another week to recover with proper medication. People already suffering from joint pains take up to 2 months to recover from the pain. As of last year, there are no associated deaths with Chikungunya. Dengue is most prevalent in tropical and subtropical regions. Symptoms include fever, headache (near the eyes), body pains, vomiting, motions. This disease causes a decrease in platelets levels. Platelets are those that help clot blood to prevent bleeding. If the platelet count is not gradually decreased, it takes two weeks to recover from dengue. Dengue could sometimes be life-threatening. Dengue kills approximately 22,000 people every year. Malaria is present through the African and Indian subcontinent. Symptoms include Chills & evening fever on alternate days. With proper medication and care people affected from malaria can recover within three weeks. 405,000 deaths occur every year due to malaria. Zika virus predominantly hits Africa, North and South America, Asia and the Pacific. Symptoms include Mild fever, Rash, Conjunctivitis, muscle, joint pain and headaches. If a pregnant person gets affected by this virus, it hinders the development of the foetus and complicates the birthing process. There is no treatment to the virus, so prevention is the only method to stay safe. Though cases are confirmed round the globe there is no fatality rate. Lymphatic filariasis (elephantiasis) is one of the common diseases frequented in the tropical and subtropical areas. Symptoms include Permanent swelling of the lymph node. This affects mostly the lower legs and is not treatable. A medicine that can be taken only once a year seems to kill the parasite. It’s not a deadly disease but causes irreversible damage. Japanese Encephalitis is a brain infection prevalent in Asia and the West Pacific. Symptoms include Headache, Fever, Disorientation, swelling of the brain (rarely). A vaccine is available to keep this disease at bay. If affected, it cannot be treated with medicine. More than 24,000 die due to this disease every year. According to Umeå University, Sweden, mosquito larvae can spread infectious diseases like Ockelbo disease similar to Chikungunya alphavirus. Since this can cause a viral infection outbreak, it is best to take precautions to prevent breeding near UR surrounding areas, especially in the stagnant water. Prevention is better than cure! • Try not to be outdoors during the early mornings and early evenings. • Wear loose fitting clothes. • Apply citronella oil as a mosquito repellent while going out. Citronella can also be used as bracelets, stickers or patches. • Use mosquito nets. • Use mosquito screens on windows and doors. • Get rid of stagnant water where mosquitoes breed or grow gambusia fish in stagnant water ponds. • Lemon, eucalyptus or neem oil can also be used to ward off the mosquitoes. The truth behind the mosquito sting A mosquito bites through its proboscis (a long elongated sucking tube) which functions more or less like a needle. As soon as this needle structure pierces our skin, the pain receptors send alarm signals to our brain about the sting. The interesting aspect here is that technically our blood clots as soon as a mosquito bites us, but the chemical compounds in the mosquito saliva dissolves the clot and allows the mosquito to suck blood until we kill it or shoo it away. Mosquito bites don’t leave without a bit of swelling and a burning sensation. Things get worse when these bitten areas turn into a viable path for infectious diseases. Applying heat on the area brings down swelling and numbs the pain. If pus-forms or if you’re having an allergic reaction, paired with high temperature, please consult UR doctor immediately. Think before preferring coils and mosquito repellents Mosquito coils have been in use in most countries of South Asia, Africa and South America. They are generally considered an excellent way to get rid of the insect. Some studies have suggested that coils harmful chemicals and can affect humans when used in closed spaces, same is the case with mosquito repellents. Side effects such as eye irritation, headaches and frequent allergic rhinitis are reported in children and babies. As far as the adults are concerned, the DEET (diethyltoluamide, mosquito repellent) present in the repellents is safe only when used according to the instructions. Unknown facts about mosquitoes • People with fair skin tend to have a stronger reaction to a mosquito bite. The histamine released by our bodies in response to mosquito saliva tends to be stronger in individuals with lighter skin • The Greek name for mosquito is Anopheles, which means ‘Good for nothing’ • Mosquitoes bite people with ‘O’ type blood groups nearly twice as often as those with other blood groups. • Mosquito repellents work by hiding you. They block mosquito sensors, so they don’t know you are there. • Only female mosquito feast on human blood before laying eggs • Mosquitoes are attracted to the carbon dioxide found in human breath and sweat. They are equipped to sense the heat and humidity that surrounds our bodies. The life cycle of a mosquito The mosquito experiences four particular phases of its life cycle. Egg, Larva, Pupa, and Adult. Every stage can be recognized by its appearance. Eggs are laid on the inner, wet walls of containers with water, over the waterline. Mosquitoes usually lay 100 eggs at a time. The eggs are exceptionally solid; adhere to the walls of a container like glue and can survive severe conditions for up to 8 months. It takes a minimal quantity of water. Bowls, cups, tires, barrels, jars and any vessel storing water makes for an extraordinary “nursery.” Larva rises out of mosquito eggs, only after the water level ascents to cover the eggs. This implies that rainwater or people adding water to containers with eggs will trigger the larvae to develop. Generally, eggs hatch into larvae within 48 hrs. After shedding subsequently 3 times, the larva changes into a pupa. The pupa is a resting stage and the time where it develops into an adult. After development, the pupal skin splits, and the adult flying mosquito emerges. Adult mosquitoes rest on the water surface for a few minutes to harden all its body parts. Female mosquitoes need to feed on humans and animals for blood to produce eggs. After mating, female mosquitoes will look after water sources to lay more eggs. It takes approximately 8-10 days for the entire life cycle, from an egg to death. Considering quarantine, limited movement and budget here is what you can do to prevent mosquitoes at home • Unclogging the rooftop • Emptying any children's pools • Changing the water in any water basins week after week • Ensuring rain water isn't collecting in waste can tops • Put away boxes or unused containers. Store them upside down I recently met Mr.Patrick Firmenich, Chairman of the world’s largest privately owned perfume and taste company, Firmenich. He told us how they were working with The Bill & Melinda Gates Foundation to fight mosquito borne diseases. Malaria is a disease that could be eradicated completely. If I understood right, they were working on releasing a scent into the world that could stop mosquitoes from smelling and getting attracted to human beings. If mosquitoes couldn’t smell or recognize us, the chance of them biting could be very minimal. These organizations are striving to develop data-based, scientific tools to deal with the world wide mosquito outbreak. . Till date, an estimated amount of US$2.9 billion, grants were spent to eradicate malaria around the globe.

Upasana Kamineni Konidela 8 min read
 
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Expert advice, Heal

Know What UR Gut Says About UR Skin Health 

During this pandemic we know that the virus not just affects the lungs, but it can also compromise other organs by it’s blood clotting mechanism. This can compromise blood supply to UR organs and cause a series of health concerns. Therefore, compromising the blood supply to UR organs which can also affect UR skin’s health. It’s no surprise that our skin health indicates our overall health and that’s quite evident. Afterall you are what you eat, and UR skin shows it all. Just like when you feel sick and you start to notice your skin looks a bit pale and dull. Did you know a good amount of healthy bacteria on the amount of healthy bacteria that are present in the gut, our skin might be healthy or riddled with various issues. In the hope of nipping the COVID symptoms at the bud, even if we are sneezing twice back to back, we are loading up on antibiotics, anti-fungal or anti-mite medication to suppress the symptoms without even thinking. This unnecessary dosage of antibiotics end up killing or weakening healthy gut bacteria. This is exactly how our gut can also influence our overall skin health. What You Can Do Eat wholesome meals: By eating nutritious meals, you feed the skin of the essential nutrients it requires to stay healthy and glowing. Stick to prebiotics, dahi and a detox diet could be UR mantra to great skin and hair. Maintain a regular sleep cycle: Keeping UR sleep cycle in check will help UR body repair any skin cell damage and reduce puffiness, paleness and give UR skin the glow you always wanted. Being insync with UR circadian rhythm helps UR body release essential hormones on time. It is also said that sleeping early can also help with nutrient absorption which is key to overall health.  Keeping stress levels in check: COVID-19 has been challenging and stressful to all of us globally. Watching the news, reading messages and following the current event unfolding can really take a toll on UR mental and physical health. Stress can cause a series of concerns starting from skin concerns to anxiety. It is best to always take things in stride to stay strong mentally, physically and emotionally, when we have our mind, body and nutrition in check nothing can affect our health. Hydrate yourself: Hydrating yourself clears your skin by flushing out toxins from the body. Drinking water improves oxygen in the blood, improves blood flow and helps UR skin glow. Don't self medicate: Consult a certified medical professional for a check-up first before buying any medicines. Try to talk to UR dermatologist before you change anything in UR skin regime. The good bacteria  The microbes present on our skin aid in good health and can also cause harm when we fail to look after our skin. Hence, skin hygiene is often recommended by dermatologists. Now how is it related to UR gut you may ask? Studies have shown that bioactive chemicals like SCFAs (Short-chain fatty acids), hormones or neurotransmitters released by the gut reach the skin receptors and alter the skin. Every nutrient released by the intestine has a high chance of affecting UR skin health. This is one of the reasons that eating probiotics like curd or kimchi gives you glowing skin as they are perfect for your gut health.  In medical research terms, this relationship is known as the skin-gut axis. Skin-Gut Axis is the relationship between living intestinal bacteria (the gut microbiota) and their possible role in skin disease pathogenesis. Small studies have indicated structural improvements in the gut microbiota in patients with other dermatological conditions. Interestingly, studies have also suggested that probiotics could play a role in Atopic Dermatitis treatment. However, the idea of the "skin-gut axis" is a newly emerging and significant avenue, which still lacks much evidence. Benefits of skin microbiome/ skin flora Reduces inflammation: Skin inflammations can cause a lot of skin concerns like; rashes, red skin, pimples, blisters, acne and more. Our skin flora helps regulate our skin’s Ph levels and fight off any skin inflammation. Controls acne breakout: Acne breakout is a problem as old as time. If we maintain skin hygiene, the skin microbiome helps control acne breakout easily by reducing inflammation and fighting off environmental factors causing acne.  Protects us from external allergens: Skin microbiomes act as a barrier to some allergens and environmental toxins that are present almost everywhere. If you want to keep UR skin healthy it is essential to be mindful of UR gut health as well! Making progressive changes can help enhance not just UR skin but UR health as well. 

Dr. Rashmi Shetty 4 min read
 
Expert advice, Heal

Skin Remedies For Pitta 

Everyone desires to have beautiful & radiant skin throughout the year, I mean, who doesn’t? But the sad part is that not everyone is born with flawless skin we all yearn for. Self-care takes time, patience and a lot of tests and trials until we find what works for our skin and soul. I’m sure we all can agree that we’ve all exhausted our savings and product trials to the max. But, have you tried something different from what you were doing all along? How about taking an organic and holistic approach to nip UR skin concerns in the bud The Ayurvedic Approach Well, according to Ayurveda, all the three Doshas (Vata, Pitta and Kapha) are involved either solely or work in combination when there are different skin or health conditions at play. What’s the connection between skin and dosha you ask? We find many people saying that their skin is extremely sensitive or oily and they just can’t use any product right off the shelf because it just didn’t work in the past or will in the future. The Ayurvedic Doshas also help define what works for sensitive, dry & oily skin types by using natural remedies. This can work wonders when you know which dosha UR skin belongs to. If you don't know which dosha then you can try taking our dosha quiz and know more about UR Prakriti, it's skin characteristics and much more! Though every person has a unique blueprint, each dosha requires different treatment and attention. So, scroll down to know the ancient royal remedies for UR skin according to UR dosha! What Happens When UR Dosha's Are Imbalanced? When your mind and body are in balance, it is much easier to make both of them feel better, and not just one or the other. There are three primary doshic states: Balanced: All three doshas are present in their natural proportion Aggravated: A particular dosha is in excess Decreased: A particular dosha is depleted Have you ever found that you can instinctively crave something green after a day of consuming too many sweets? That is UR body trying to balance itself naturally. If you find that you now feel sick after eating the same junky foods you used to consume without any issues all the time, then that's a sign that you're body is in balance; and it is trying to subconsciously ignore the foods that will throw you off balance. There are many foods and lifestyle choices, which can easily compromise UR dosha balance. This can affect any individual in many ways starting from skin concerns to serious health concerns, which is why it is even more important to know UR dosha. Anyone falls under the Pitta Prakriti usually has a rosy complexion and has a sensitive skin type. When Pitta is imbalanced in the body, one may face a few skin concerns like; acne, dark spots, rosacea, psoriasis and eczema. DIY Facepack For Pitta Ingredients Gram flour: 1 tbsp Rosewater: 2 tbsp Aloe vera gel: 1 tbsp Turmeric: ½ tsp Chandan (sandalwood): 1 tsp Lime: 3-4 of drops Liquorice root powder (yashtimadhu): 1 tbsp Method Mix all the ingredients well in a small bowl. Apply the mixture evenly on UR face. Let it rest for about 15-20 minutes. Wash with warm water once it gets dry with water and doesn’t forget to moisturize UR face. Skin Tips For Pitta Stay away from chemically-filled products that can irritate and inflame your skin. Choose natural and pure products made with plant-based extracts. Choose ingredients in UR skincare that calm and balance the pH levels in UR skin. Look for coconut, sunflower, grape seed, licorice root, lavender, rose and tea tree. Avoid acidic foods like tomatoes and vinegar—they create too much heat. Same goes for spicy foods, as too much of them can lead to flushing of UR skin. Eat more cooling foods, like cucumber, zucchini, watermelon, cantaloupe and pears.

Shweta Shah 3 min read
 
Heal

Dil Ka Doctor 

We often forget that our hearts are not just made for falling in love. They help us stay alive and healthy too. All of us know the secrets to a healthy and strong heart lie in the positive changes we make in our lifestyle – a balanced diet and regular exercise can go a long way. But then, how many times have we really applied this to our lives? Keeping that in mind, we may know that binging on junk food isn’t the best choice for our health, but we still go ahead and dig into that bucket of fried chicken! To set things straight, we have Dr Sai Satish, Apollo Hospitals’ Dil-ka-doctor who shares his personal experiences, fitness mantras and tips on how we can come out stronger and healthier during, and after this pandemic. So, let the heart games begin! Rapid Fire with Dr Sai Satish What is UR diet like? The simple thing is to eat as many meals as you can in a day. Eat just enough to feel good at the moment, but make you feel hungry after two hours. This is my trick to keep the metabolism fully-fired. Dr Sai Satish’s Diet As soon as I wake up (7 am): 5 almonds soaked in water overnight Breakfast (8 am): 3 - 4 idlis with ghee, sambar or nallakaram Mid-morning snack (2 hrs later – 10 am): Tender coconut water with the meat of the coconut Lunch (1 pm): 2 fistfuls of rice and 1 fistful of meat or veggies Evening snack (5 pm): Murukku with green tea Dinner (7 pm): Curd rice with omelette and sabji on the side Five Fab Indian Foods We Must Eat For A Healthy-Heart Most of our wisdom has already been passed down to us from our ancestors. We have fabulous indigenous foods high in antioxidants. You’d be surprised to know that ghee is now emerging as a super-food! Five Heart-Healthy Indian Foods Ghee Garlic Turmeric Ginger Onion Bonus: Once a week, try and eat every color you see in nature The basic rule is to eat what you are used to eating. Eat what your grandparents and parents have been telling you to eat. The “Indian Thali” is a fabulous meal! It has 50% of grains, 35% of meats & veggies and 15% of papads & pickles. To me, this is the perfect recipe for good digestion. Many people have a misconception that if they ate like this, they would become fat. It’s a myth! Your lean body mass is your greatest asset, so your goal should be to increase it (muscle and bone density). Your muscle is your most efficient fat burning machine. Eat what you’re comfortable eating as your primary food. For example, if you are used to eating rotis, then eat rotis. If you are used to eating rice, then eat rice. There is no point in demonizing rice or roti. You don’t need to switch to or add fancy foods like kale. However, if your grandparents ate burgers, you should be more conscious and mindful by choosing the healthy foods your grandparents should have eaten, minus the burgers! Food Myths That Affect UR Heart Myth: Eating too much rice is bad for you! Fact: No. Rice is a fabulous source of carbohydrates. If you are used to eating rice, it’s not bad for you. Let’s take ghee as an example. People have demonized ghee as an unhealthy fat for years. Today, ghee has emerged as a super-food, as I said earlier. It has so many amino acids, and it’s good for UR heart as well. Like the Indian maxim goes, anything in excess, even if it’s amrutam (elixir of life) is poison. Is drinking a glass of wine good for your heart? Any form of alcohol is bad for you. But I like my alcohol. There! I’ve said it! Bear in mind that with moderation, one can drink alcohol and still be out of harm’s way. The younger UR, the more relaxed you can afford to be. I call it “The Rule Of Tens.” There are things that you can do in UR ’20-’30s, which you shouldn’t do when UR 30-40, and 40-50. By 50, you should give-up drinking so you can reach a glorious 100. There’s a beautiful study on habits that made people centenarians, and giving up alcohol is one of them. If UR used to drinking one glass of wine or 30 ml of whisky every day, I don’t think it will harm you. It may help you relax, but not many of us are people with enough discipline to control our urges and temptations. We go partying and end up having a few drinks (myself included!). My logic used to be that if I have to drink only 30ml of alcohol, I would rather not drink at all. My favorite thing was telling people, as a cardiologist, I have the right to prescribe alcohol. I’ll prescribe you UR drinks. Why has that changed now? When you start working out, you realize that alcohol slows down muscle building and protein synthesis. The key for you to stay slim and look healthy is to have lean muscle. For UR body to build muscle, you workout. We are all aware of that beautiful pain after our workout sessions. This signifies the damage you have done to muscle fibers (by working out) that your body will now have to repair using protein, and alcohol slows this process of rebuilding drastically. So, what I do is, the day I drink, I don’t exercise, and I don’t exercise the day after that either. Ever since I’ve started following this, I’ve had zero injuries. The quarantine period is not a holiday period, so for anyone who is drinking every day, I strongly advise them to cut down or stop. What are the COVID protocols that you, as a doctor, are maintaining at home? I haven’t caught a cold in ten years! It’s because I follow two simple rules: I never touch my face with my hands I never touch or eat any food without my hands being washed or sanitized No matter what I’m doing, my hands will never touch my face, and I never catch a cold. So, it is just a little extension of that with COVID. The first thing I did at home is, Informed all my staff to stay in-house and assured them that I would look after them the best I can. No going home and coming back. Whoever could work in-house stayed. Those who couldn’t be returned to their respective homes. Only necessary people can come inside the house. A virus is most deadly when it is new. We are all going to become COVID positive at some point, but the later we become COVID positive, the healthier we can be. So, the trick is to stay away from the virus as long as you can. Restrict and limit yourself in the beginning so that you can ease off towards the end. The government is doing a fabulous job, and we just have to run with it. 5 Symptoms Of A Heart attack/ Stroke Globally the number of heart attacks has come down. Multiple things have made this possible. People are less stressed, they are staying at home, smoking less, eating healthy food, and they have become more mindful because they are home. So, the global heart attack rate has dropped drastically across the country. Coming back to UR question, the symptoms of a heart attack and stroke can be varied and diverse. Tightness in UR chest, like someone, has forcefully put their knee on UR chest and you can’t get it off. Choking sensation in UR throat Sweating and lightheadedness Pain radiating in UR left arm Jaw pain Nothing is typical today. It is better to treat any uneasiness/symptoms like it’s a heart attack than ignore it. To avoid going to the hospital because COVID might kill you, for a heart attack that will definitely kill you, is stupidity. We, at hospitals, are more mindful of COVID than you are as a patient. We all want one less COVID patient to treat, so we are all the more careful that you don’t fall sick. If you are in doubt, don’t take a group of people to the hospital. Go with one person and get yourself checked. Treat any uneasiness in the chest like a heart attack, rather than treating it as a gastric issue. Better to be safe than sorry. What should the patient or a family member do in case of an emergency? If there is an emergency at home, don’t wait or waste time. If you have someone who can drive, and if you feel you will reach the hospital faster than an ambulance, then get into the car and make UR way to the hospital. The key is to make it to the hospital you trust. Don’t do or give the patient anything, because they can choke on water or if you give them Sorbitrate, it might drop her/his blood pressure. Just get UR family member to the hospital ASAP. That is the only mantra I want you to remember – single-minded focus to get to the ER in the hospital. If unfortunately, the person stops breathing then give the patient 50 - 60 compressions on their chest every 30 seconds until you reach the hospital. If you have an AED machine in the house and know how to use it, try and revive the person. This machine doesn’t cost much, and it is good to have in the house if there are senior citizens living there. But the key, as I’ve said before, is to get the patient to the hospital. Why is it important for doctors to be on social media? My passion is to make sure as many people as possible DO NOT need me! To put it simply, all the technology and infrastructure which has been built and all the skills I’ve mastered over the years should be made redundant by looking after UR health. I want you to become more conscious about making yourself healthy, rather than seeking a better expert to look after you when you are sick. This can only be achieved by reaching out to the greatest number of people possible in a day, and that’s what social media does for me. No matter how hard I work, I can only see a limited number of people at the hospital. 5 simple rules of life The less you eat, the longer you live The more you walk, the longer you live The more you laugh, the longer you live Sleep at least 7-8 hours a day And go for a health check every year Carve out 10 minutes in a day for something that you love and enjoy doing the most. Take that time to read a Tinkle or an Astrix comic. Meet friends at least once a week. So many studies say that the people who meet friends regularly live longer than the people who don’t. Make good friends and once a year, don’t forget to get a health check. Check UR sugar, blood pressure and stay healthy. Did you know that 70 percent of all diseases which can kill you are in UR hands to prevent? Don’t worry about the things you can’t change, like if UR Indian you will die sooner or if UR a diabetic UR going to die sooner. Boohoo, so what? Change what you can. Stop smoking. Laugh, eat right, workout and have fun! Are doctors insecure about nutritionists and can doctors prescribe diets? I have no business prescribing a diet. But, what I can tell you to do is that you have to eat right. If you have someone who is dedicated to teaching you how to eat right, then they’re making my job easier! I should be grateful to them and not feel threatened. There is no place on this planet anymore for insecure doctors. You, as a patient or as a concerned loved one, have the right for a second opinion. If UR doctor is insecure about it, then you may need to change UR doctor. It is UR, birthright. Every doctor should realize - the biggest honor anyone can do is bring someone they love and hand them over to you for care. UR not doing a patient any favors and there is no room for insecurity. If a nutritionist is making your job easy, you should tip your hat to her/him and thank them, instead of disagreeing with them. As a doctor, my job is to heal people from diseases, and a nutritionist’s job is to help people stay healthy. The key is to hold a nutritionist hand-in-hand and walk the grey areas. Not compete for that place. You (nutritionists) fix everybody, so they don’t come to me (cardiologist), and if they slip by you, then I will take care of them. That’s how I look at it!

Dr Sai Satish 11 min read
 
Expert advice, Heal

How Does UR Brain Affect UR Weight 

Managing optimal weight is a component of maintaining a healthy lifestyle. This is because being obese and overweight are risk factors for several serious illnesses such as cancer, diabetes, high cholesterol, heart attacks, high blood pressure, brain strokes among others.   Overweight and obese people, therefore, need to lose weight to minimise the risk of acquiring these lifestyle diseases. Weight loss involves a healthy diet regimen coupled with regular exercises. And the brain plays an essential role in helping people to stick to these activities. This is because there are components by which the brain regulates diet control and eating.   Role Of The Hypothalamus The hypothalamus is an endocrine gland positioned in the brain. It is deeply involved in regulating eating behaviour. It has 'satiety' and 'hunger' centres, which make us eat food when hungry and stop, when full. These deal with a variety of chemicals/hormones.   Leptin It is also known as the 'hormone of energy expenditure’. It is abundantly made by adipose (fat) cells. It monitors energy balance by prohibiting hunger. Less hunger leads to less food consumption, which eventually means weight loss. Leptin expands its effects by acting on the hypothalamus (arcuate nucleus). Obese people have 'leptin resistance,' which means that hunger is not inhibited, despite the presence of higher levels of leptin, resulting in overeating. This is equal to 'insulin resistance' in diabetic patients.   Ghrelin This one is also known as the 'hunger hormone.' Ghrelin acts on the hypothalamus to trigger hunger. Hence, the effect of ghrelin is quite the opposite of that of leptin. After eating, ghrelin levels decline to the lower levels. It rises again before the time of the next meal, to stimulate hunger.   So it is always the balance between the levels of leptin and ghrelin that monitor eating behaviour. Cholecystokinin and glucagon-like peptide-1 are released when the food enters the small bowel. So these hormones make us feel full, and we eventually stop eating.   Pleasure Centres In The Brain And Eating Behaviour Food is vital for survival; it is a pleasure linked with food that makes eating worthwhile. When we are happy, we eat more! The reverse is also true. When an individual has eaten to his/her heart's desire, there is happiness and satisfaction. Almost in every celebration or party, it involves a good spread of various food items.   Happiness combined with eating food; as a result, food accelerated the same reward system of the brain that gets accelerated by other pleasurable activities such as games or watching a movie. The area tangled in a 'reward feeling' is the mesolimbic cortex of the brain and the effects are resolved by a neurotransmitter, dopamine.   All types of food stimulate reward centres of the brain. However, the effects are more initiated with sweet items or high-calorie foods such as cakes, chocolates, sweets, aerated soft drinks, etc. This explains why some people crave for more sweets/cakes. The pleasurable sensation associated with eating desserts can force an individual to have them, despite being full.   Over a period of time, eating can become an 'addiction' too, similar to smoking or alcohol addiction. A 'food-addicted' person eats purely to experience the pleasurable sensations associated with eating, rather than to satisfy hunger. This behaviour can result in obesity and overweight. Psychiatry and counselling consultation may help in these situations.   Role Of Special Senses In Eating Behaviour When it comes to the exclusive and liking of food, plethora of factors play a role. These include the smell, look and taste of food. An aroma of food can be experienced from a distance, which increases the appetite and desire to eat. The taste of good food is vital, as it increases appetite. A dish nicely arranged and well served is very appealing   Thus the sensations - sight, smell and taste of food are recognised and appreciated in specific brain centres. Hence, damages or disorders of neurons in these particular brain areas can affect eating behaviour of an individual.

Dr. Ravi Kshirsagar 4 min read
 

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