ARTICLES ON General Health

Nightmares, upsetting memories, aggression, and anxiety about a trauma that you were fortunate enough to survive? While you might think of it as a sour left-over taste of the incident which might go away sometime, it may be serious enough to haunt you for years to come. In scientific terms, it is called post-traumatic stress disorder (PTSD). PTSD is a condition that can happen after people see or live through a trauma. A trauma is an intense event that involves serious injury or death or the chance of serious injury or death. “This can include medical events, such as a heart attack, surgery, or treatment in a hospital’s intensive care unit,” says Dr. Pavan Pai, Neurologist, Wockhardt Hospitals, Mira Road. Not everyone who sees or lives through trauma will get PTSD. Doctors do not know why some people get PTSD, while others don’t. “PTSD can happen at any age,” points out Pai. While it generally takes time for people to cope with PTSD, Pai lists out a few ways that can help speed up the recovery phase, if not more. 1. Mindfulness Meditation Increasingly, meditation and mindfulness-based relaxation techniques have been shown to help manage a range of disorders. A review of mindfulness-based treatments for PTSD points to a few therapies that have been found effective in reducing avoidance and self-blame in people diagnosed with the disorder. These include stress reduction, cognitive therapy, exposure therapy, meditation relaxation, and repetition of sacred words or phrases. 2. Regain Focus Through Physical Activity Many people who have been diagnosed with PTSD say that finding an enjoyable physical activity that they can perform regularly has helped them to reduce their levels of stress and cope with their symptoms. 3. Aromatherapy Another study found that orange essential oil may be effective in reducing symptoms of chronic stress and anxiety associated with PTSD. 4. Art Therapy A type of PTSD therapy that has been picking up steam over the past few years is art therapy. Led by specialists trained to work with people who have experienced traumatic situations, this type of therapy aims to help individuals externalize their emotions and learn to cope with distressing memories through art, such as painting or sculpture. This therapy helps in relaxing the mind. 5. Pets for PTSD Another approach reportedly effective in helping people to cope with the disruptive symptoms of PTSD is adopting a pet that is specially trained to recognize and prevent — or interrupt — the onset of such symptoms. A number of studies have shown that adopting a trained animal has a positive impact, at least in the short term, by helping people to manage PTSD-related depression and anxiety, as well as other symptoms such as nightmares. If you know someone who is going through PTSD, and you are wondering how you can help him/her sail through the phase, Dr. Sonal Anand, Psychiatrist, Wockhardt Hospitals, Mira Road, has a piece of advice for you. “If you know someone who is going through PTSD, helping the person get back to normal could seem like a daunting task. But with small and steady steps you can make a huge difference. First, you must become aware of the signs and symptoms of PTSD. It’s not necessary to talk it out, mostly let the person take the lead and open up gradually,” says Anand. Avoid making loud sudden noises or touching without informing as this could startle the person. Whenever the person expresses his/ her feelings, acknowledge them and let the person know you are on the same side. “It could be frustrating sometimes when the affected person seems lost or in isolation. You must remember that s/he is going through an experience that makes them hyper vigilant and suspicious. Give the person time to heal. Try to keep the daily routine structured and make sure physical fitness is looked after,” explains Anand. You could go running or join a gym or an art class together. Spending quality time matters, adds Anand. “Try to maintain a relaxing environment at home. Avoid unnecessary stress. Discuss PTSD triggers and make plans on how to deal with them and avoid reactions. Make sure you keep an eye on the mental health of the person and watch out for warning signs if you feel the person’s condition is worsening. Meeting a mental health professional must be encouraged. Make sure you emphasize compliance of medical management and therapy sessions,” advises Anand.

Have you found yourself urinating quite often? Obviously, frequent urination is NOT normal and that’s why we want you to know the main causes behind this so that you take immediate action. From frequent trips to the loo during the day to have the urge to urinate in the middle of the night — all this can be a sign that something is wrong with you. Excessive urination is not always a cause of drinking excessive water; it can happen for various reasons.  How many times a day do you pee? Never really thought about it? Well, counting the number of times you pee might not seem important, but the number of times you pee in a day can reveal a lot about your health. To understand all about the normal frequency of urination, and the reasons behind frequent urination, we got in touch with Dr. Sarita Channawar, consultant obstetrician and gynecologist, Wockhardt Hospitals, Mira Road. What is the ‘Normal’ Urination Frequency in a Day? “Going around 4-10 times to urinate per day is normal and essential, ” says Dr. Channawar. The average amount, however, most people urinate, is four to seven times, during a day. But not going at all or just urinating once or twice a day is unhealthy and not recommended at all. In the same way, if you notice that all of a sudden, your toilet trips have increased, it is likely that you may have a frequency problem, which is also not normal. In fact, this condition can be related to several other medical conditions that need to be addressed. That’s why you should be aware of the number of times you urinate in a day. Here’s what Frequent Urination Can Indicate About your Health These are the underlying medical conditions that may be responsible for increased urinary frequency:  1. Certain medical conditions Dr. Channawar says if you’re going more often, it can be a symptom of many conditions like overactive bladder syndrome, bladder cancer, UTIs, or prostate problems, and can even disturb your sleep. 2. Urinary tract infection Having a urinary tract or bladder infection will also make you urinate frequently, says Dr. Channawar. A urinary tract infection (UTI) is an infection of the urinary system. The symptoms of this condition include painful urination, feeling pain in your side or lower back, and needing to urinate often. Most UTIs can be treated with an antibiotic. 3. Interstitial cystitis Interstitial cystitis (a painful bladder condition causing frequent urination) can be seen in people. The pain ranges from mild discomfort to severe pain. The condition is a part of a spectrum of diseases known as painful bladder syndrome.  4. Due to pregnancy Frequent urination is also seen during pregnancy, as the bladder gets squished. This is because the baby tends to take more space inside the body, says Dr. Channawar. 5. Kidney diseases “Frequent urination can indicate kidney disease, and it is problematic when accompanied by abdominal pain and fever causing a UTI, ” says Dr. Channawar. When frequent urination is accompanied by the symptoms of weakness or trouble sleeping, blood-stained urine, loss of appetite, and muscle cramps, you should visit a doctor.  6. Diabetes Most people know that peeing a lot is one of the early signs of diabetes. Dr. Channawar says, “It irritates the bladder, which then tends to contract even when it contains small amounts of urine, leading to frequent urination.” 7. Diuretics A diuretic is something that makes you urinate more frequently than normal. You’re probably familiar with common diuretics — alcohol like beer, wine, liquor, and caffeine (coffee or tea). In addition, some medications used to treat other conditions like high blood pressure can have diuretic side effects. Dr. Channawar says, “Opting for diuretics means medications to treat high blood pressure or fluid buildup work in the kidney, and the extra fluid is expelled out from the body. This can cause frequent urination.” Apart from these conditions, suffering from pelvic tumor, vaginitis, which is inflammation of the vagina, having a prolapse of the female pelvic organs through the vagina, can also make you urinate frequently. When is Frequent Urination a Problem? If you’re pretty sure that overhydration, too much caffeine, or pregnancy aren’t behind your frequent urination – or if your need to go is interfering with your daily life – it’s definitely the right time to schedule an appointment with your primary care doctor or your Ob-Gyn. You’ve seen that there are several things that can cause frequent urination. It’s important to speak to a doctor about your concerns and get an accurate diagnosis. Source: https://www.healthshots.com/intimate-health/feminine-hygiene/everything-you-need-to-know-about-vaginal-crohns-2/

Healthcare experts are concerned about the double blow that Kerala is facing. As the state continues to log high Covid-19 numbers, the Nipah virus claimed several lives and many others are under observation. Experts said it is time for Mumbai and Maharashtra, to be alert, especially during the festive season. Dr. Wiqar Shaikh, professor of Medicine, Grant Medical College and Sir J.J. Group of Hospitals said that the Nipah Virus (NiV) was first discovered in 1999 following an outbreak of the disease in pigs and human beings in Malaysia and Singapore, resulting in 300 human cases and more than 100 deaths. At least 1 million pigs were then killed to help control the outbreak. Since then, NiV outbreaks have been recorded annually in Bangladesh and India. The first case of NiV was detected in Siliguri in 2001 when 45 people died due to the outbreak. What is the Nipah Virus? Dr. Bipin Jibhkate, Consultant critical care medicine, and ICU director Wockhardt Hospitals say Nipah Virus is a zoonotic virus, which means that it spreads from animals to human beings. Fruit bats can spread NiV to pigs and then to human beings through pig saliva or urine. NiV could also be transferred to human beings through infected fruits. What are the Signs and Symptoms? Dr. Jibhkate says common symptoms include fever, headache, cough, sore throat, vomiting, and difficulty in breathing. Severe symptoms could be a stiff neck, sensitivity to light, confusion, and seizures. He also recommends a thorough check-up to avoid any overlaps with Covid-19 symptoms and seeking immediate consultation. Who Are at Risk? Being in close contacts with infected animals like bats, pigs or even infected humans can raise one’s risk of getting infected with the virus, says Dr. Jibhkate. He adds that people of any age group can get infected with the Nipah virus, especially, those who work in close proximity with animals like pigs. While there is no fixed rate of transmissibility of the virus, Dr. Jibhkate says people who come in contact with the body fluids (blood, urine, or saliva) of an infected patient could contract the virus. What is the Primary Course of Treatment? Unfortunately, there is no specific treatment for NiV and is limited to supportive care, symptomatic treatment, rest, and hydration, says Dr. Jibhkate. Dr. Shaikh says there may be long-term effects in survivors such as persistent fits and personality changes. Health authorities across India especially in Mumbai and Maharashtra should be alert due to the ongoing festive season, he added. “Need to be vigilant to prevent an outbreak of NiV in the country, city, and state as it would be disastrous, with Covid-19 already causing havoc.” “Nipah can also cause encephalitis. Approximately 20 percent of patients are reported to have neurological consequences such as seizure disorder and personality changes,” said Dr. Santosh Bansode, head of the department, Emergency Medicine, Wockhardt Hospitals, Mumbai Central. “There are currently no studies on viral persistence in bodily fluids or the environment including fruits. Human to human transmission of the Nipah virus is noted among family and caregivers of infected patients. The interval from infection to the onset of symptoms is believed to be from 4 to 14 days. However, the period of 45 days is also reported in some cases. The case fatality rate is 40 percent to 75 percent,” said Dr. Bansode.

High blood pressure is a major risk factor for heart diseases and stroke, especially in the elderly. Here’s everything you must be aware of. If something as easy as climbing the stairs or carrying a bag of groceries makes the elderly in your house tire out, remember that it’s a reality for many people who have been diagnosed with heart-related ailments like high blood pressure (BP). The major issue associated with high or low BP is it can go undetected for years.  In fact, one in eight people is said to suffer from high blood pressure in India, as per the National Health Survey, 2017. And now high BP is one of the leading causes of premature deaths and is directly responsible for about 50% of strokes and 25% of coronary heart diseases deaths in India.  When it comes to high blood pressure in the elderly, there are numerous questions that are still floating in our minds. This is why we got in touch with Dr. Anup Taksande, Consultant Interventional Cardiologist, Wockhardt Hospitals, Mira Road, to answer them all for you! Why is High Blood Pressure Called a ‘Silent Killer’ for Elderly Patients? Early detection of high blood pressure is the need of the hour. Often referred to as the “silent killer”, high blood pressure may show no symptoms initially. But it can put senior citizens at an increased risk for heart disease, heart failure, and stroke. What are the Symptoms of High Blood Pressure in Elderly People? Having severe headaches, bleeding nose, chest pain, vision problems, breathing issues, irregular heartbeat, blood in the urine, tiredness, and confusion can be the symptoms of high blood pressure that will require immediate attention. Enumerate the Major Health Risks That Can Get Triggered Due to High Blood Pressure? High blood pressure can lead to a heart attack. Yes, you have heard us here! Having hypertension will damage one’s arteries that get blocked and prevent blood flow to the heart muscle. You will be shocked to know that even stroke occurs as hypertension can cause blood vessels in the brain to clog more easily or burst as well. What Should Be the Normal Range of Blood Pressure That Needs to Be Maintained in Elderly Patients? The normal blood pressure range for senior citizens (and everyone else) is less than 120/80. Blood pressure is generally considered too low if it falls below 90/60. You will have to monitor your blood pressure on a regular basis. What Are the Major Reasons That Cause High Blood Pressure in Elderly People? Not being physically active, age, family history, having too much salt in the diet, using tobacco, and being overweight can invite high blood pressure in the elderly. What Are the Reasons for Low Blood Pressure in Old People? Low blood pressure may occur owing to dehydration, medication, and aging. You will have to take the help of the doctor to bring your low blood pressure to the normal range. Avoid ignoring your health problems. Suggest Important Tips to Keep the Blood Pressure in Control at Home? Try to cut down those excess kilos if you are overweight or obese. Stay physically fit and exercise at home. Eat potassium-rich foods and limit your sodium intake. Say NO to junk and processed foods, quit smoking and alcohol, reduce stress by doing yoga or meditation, and cut down on sugar and refined carbohydrates. What Should You Strictly Avoid Eating If the Patient Is Suffering from High Blood Pressure? A: Avoid salt, packaged foods, pizza, pasta, bakery products, canned products, pickles, products containing tomatoes, alcohol, maida, noodles, burgers, chocolate, papad, chana dal, chips, and cheese. What Do Elderly People Do to Tackle Low Blood Pressure at Home? Monitor blood pressure at home with the help of the doctor. Avoid skipping medication and drink more water. Try to include salt in the diet as suggested by the doctor. Eat small meals and exercise daily. How Can Blood Pressure Affect the Kidneys and the Need for Proper Medication? High blood pressure, or also known as hypertension, is one of the potential causes of kidney disease. Many people with high blood pressure require medicine to bring down the numbers and halt the progression of kidney disease. When Should Patients Consult the Doctor and an Approximate Figure (Statistics) of Elderly People Suffering from High Blood Pressure? Don’t delay and immediately consult the doctor, if the blood pressure is much higher than normal (such as 180/120 or higher). You may also exhibit symptoms like severe headaches and blurry vision. Takeaway High blood pressure is a common occurrence in the elderly. It can increase morbidity and mortality in patients. It is essential to keep a tab on your high blood pressure and stay hale and hearty throughout life. Source: https://www.healthshots.com/preventive-care/family-care/reasons-that-cause-high-blood-pressure-in-older-people/

Our busy lives often mean that we don’t eat as well as we’d like to. Ninety percent of Indian adults don’t eat as many vegetables and fruits each day as they should. On the occasion of National Nutrition Week, Mrs. Swati Awasthi, Chief Dietician, Wockhardt Hospitals in Nagpur talks about the importance of including various colors on your meal plate. One way to ensure that you are getting enough vegetables and that you are getting the full range of nutrition is to aim for more colors on your plate. Looking at your plate to ensure it’s full of colors is an easy shortcut that lets you see that you are getting a wide range of vitamins, minerals, and healthy antioxidants. Nature hands us a wide spectrum of rich and varied colors on our plates. Fruits and vegetables get their color from natural pigments which are good for us. Colorful foods contain many vitamins and antioxidants we need- with a few calories. The nutrients in vegetables & fruits work together to protect against cancer, heart disease, vision loss, hypertension, and other diseases in addition to helping us maintain good health. THE VIBRANT REDS Found in Red fruits and vegetables- Tomatoes, beetroots, strawberries, cherries, apple, red cabbage, pomegranates, red grapes, etc What they offer- Lycopene and anthocyanin, which give them their color and nutrition boost. Helps to reduce the risk of developing atherosclerosis, hypertension, and high cholesterol. As these are high in the antioxidants lycopene & anthocyanin they are good for the heart. APPETISING AND MESMERIZING YELLOW/ORANGE Found in Carrots, pumpkin, sweet corn, sweet potato, yellow pepper, yellow tomatoes, oranges, papaya, peaches, mangoes, pineapples, etc What they offer- Alpha and beta carotene, which are turned into vitamin A in the body, give bright orange and yellow meals their color. Vitamin A protects your nervous system and promotes eye health. They also play an important role in maintaining skin health. GO NATURAL, GO GREEN Found in Broccoli, spinach, cabbage, lettuce, green beans, cucumbers, peas, green pepper, green apples, kiwi, green grapes, lime, avocado, etc What they offer- green plants are full of chlorophyll, an antioxidant with a host of different health benefits. The main effect is clearing toxins from the body, which means lowering the risk of cancer, supporting digestive enzymes and absorption of nutrients, boosting the immune system, increasing energy, and faster tissue healing. Green vegetables are high in vitamins C, K, and E, which boost the immune system, promote healthy eyes and bones, and lower the risk of chronic diseases. THE CALMING BLUES/PURPLE Found in Eggplant, blueberries, grapes, blackberries, plum, purple cabbage, etc What they offer-The deep colors of these fruits and vegetables are brought to you by pigments called anthocyanins and are useful in promoting brain function especially boosting memory and help reducing inflammation in the body. Compounds in blue foods like blueberries work as anti-inflammatories, lowering the risk of disease in the esophagus and colon. Chronic ailments like obesity, diabetes, and hypertension can be at least controlled properly with subtle lifestyle changes along with proper nutrition and exercise routines. Eating a wide variety of colorful foods with every meal is vital for boosting maximum nutrition and indicates an abundance of natural vitamins and minerals. Starting to eat right is a way to a healthy and fit life. Source: https://thelivenagpur.com/2021/09/06/colours-on-our-plate/

If morning is the time when you feel dull and inactive, even tiny changes in your routine can go a long way in boosting your energy levels, concentration, and productivity. Considered the most productive time of the day, starting your day early could help you achieve more and improve your overall health. But it may happen due to pandemic time or otherwise, that staying awake till late in the night or glued to our screens could make us dull and unproductive in the morning. Experts suggest that certain morning rituals should be followed to kickstart your day in a better, efficient, and more refreshing way. Not only hitting the bed late after considerable screen time plays havoc with our sleep cycle, it also affects productivity in the first half of the next day. Moreover, many of us make the mistake of picking up our phones first thing in the morning to check messages or breaking news. “The first and the best thing you can do to make your mornings better is not to look at your phone right after waking up,” says Dr. Sonal Anand, Psychiatrist, Wockhardt Hospitals, Mumbai. Dr. Anand Also Suggests Quick Techniques to Get the Brain in Action: Practice mindfulness: Take out a few minutes for yourself and pay attention to what’s going around you. Look out of your window or balcony and observe. Mindfulness can give a boost to your brain and improves your concentration. Be grateful: Your mornings should begin with a little bit of Me time. Focus on yourself and feel happy about yourself, the good things in your life. Be thankful to people in your life and the fact that you have another day to yourself and a beautiful morning. Quick yoga and breathing exercises: Even if you have 5-10 minutes before you start with work, you could take out some time for quick breathing exercises like Anulom Vilom or some asanas. Yoga could help release happy hormones like dopamine, oxytocin, serotonin, and endorphins and that could set the tone of your day. A short burst of activity: If you don’t feel like doing any of the above, you could engage in some form of physical activity like arranging your cupboard, climbing stairs, walking within your room. Research has proved that even short bouts of activities could have multiple health benefits. It can increase your BMR (basal metabolic rate) and can have positive impact on your heart rate. In short, if you want your morning to be brighter, you must prepare the night before by enjoying a good night’s sleep and refraining from excess screen time. Staying physically active throughout the day, even for short durations, can bring long-term benefits. Source: https://www.hindustantimes.com/lifestyle/health/5minute-morning-rituals-to-beat-the-blues-and-boost-productivity-101630829524372.html

Cramps, bloating, puffiness in your belly area, constipation, and diarrhea – stomach problems are never fun. While a simple upset stomach won’t last forever, a condition called irritable bowel syndrome (IBS) can be ongoing. Knowing which one is cramping your style and killing your vibe is important. What is Irritable Bowel Syndrome? “Irritable Bowel Syndrome is a disease with a collection of symptoms like abdominal pain, abdominal cramps, bloating, diarrhea and constipation. It significantly reduces a patient’s quality of life. It is very common and is not life-threatening. There is no anatomical or structural problem in the gut in people suffering from IBS. It is a lifelong syndrome, a patient typically will have symptoms that will come and go and are exacerbated by stress, emotional changes, or certain food items,” says Dr.Ruchit B.Patel, consultant Gastroenterologist, Wockhardt Hospital, Mumbai Central. Symptoms of Irritable Bowel Syndrome The main symptoms of IBS are belly pain along with a change in bowel habits. This can include constipation, diarrhea, or both. You may get cramps in your belly or feel like your bowel movement isn’t finished. Many people who have it feel gassy and notice that their abdomen is bloated. Persistent pain and frequent trips to the bathroom can make everyday life harder. “Bleeding in the rectum, night diarrhea, unexplainable weight loss, anemia, unusual vomiting, difficulty swallowing, pain in the stomach area that is not linked to gas or bowel movement are symptoms that warrant a doctor’s visit,” says Dr. Veerendra Sandur, Lead Consultant – Medical Gastroenterology, Aster RV Hospital, JP Nagar, Bengaluru. While there is no single cause for IBS, “There is no definite cause. It may be due to altered movement of the small and large intestine, hypersensitivity of the intestine, psychological factors like stress, coping with stress, depression, anxiety. Particularly childhood stress may be a more important cause. Intolerance to some type of food can also trigger IBS,” says Dr. Jayaraj SP, Consultant – Medical Gastroenterologist, Columbia Asia Hospital Sarjapur Road, Bengaluru (A unit of Manipal Hospitals). Dr. Purshottam Vashistha believes muscles contractions in the intestinal walls help to move food through the digestive tract and weaker contractions can lead to indigestion and dryer defecation causing IBS. Bacterial overgrowth or changes in the gut flora can also cause IBS. It’s also more likely to affect people who have a family history of IBS. Symptoms usually start before you’re 35 years old. It’s uncommon for people over 50 to get IBS for the first time. “In India, IBS is more common among women. Estrogen therapy before or after menopause also is a risk factor for IBS. Also, a family history of IBS may increase the chances. Genes may play a role, as may share factors in a family’s environment or a combination of genes and environment,” shares Dr. Waseem Ahmed. The treatment plan will depend on specific symptoms and triggers, but many people start with diet changes. It may help to eat smaller meals and foods that are lower in fat. Dr. Ahmed adds, “Many patients improve with proper counseling, motivation, and behavioral therapy which play a major role in treating functional bowel disorders because mental health is directly intertwined with the performance of the gastrointestinal system.” Treatment of Irritable Bowel Syndrome 1. Elimination of dietary fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) is considered to be helpful in IBS. The first stage is the substitution of foods with low FODMAP choices. “Low FODMAP foods include lettuces, carrots, chives, cucumber among others. The second stage is a gradual reintroduction of foods into the diet while assessing symptoms, and the third stage is the personalization of the diet to avoid foods that trigger symptoms,” says Dr. Lovekesh Anand. 2. “Include adopting healthy eating patterns, such as regular small volume meals and adequate fiber intake,” says Dr. Nripen Saikia. 3. “Limit alcohol and caffeine intake and reduce consumption of fatty and spicy foods. Avoiding milk in case of known lactose intolerance,” adds Dr. Saikia. 4. Physical activity can help with digestion, reduce stress, and improve your mood. Go for low-impact activities at first that won’t jar the digestive tract 5. “Foods that have been cooked and left out to cool – for example, cold potato/pasta salads, and ready to eat meals should be avoided,” adds Dr. Anand Source: https://www.hindustantimes.com/lifestyle/health/coping-with-irritable-bowl-syndrome-101630690521280.html

Are you one of those who cannot miss a day without a dessert or a sweet at the end of every meal? After all, who doesn’t love eating mithai or a dessert? Although there is no harm in enjoying these treats once in a while, it’s no good if it becomes a habit. Chances are you already know that eating too much sugar isn’t good for you. Yet you’re probably still overdoing it.  Sugar is delicious but because life is unfair sometimes, high sugar intake is bad for your health. According to a study published in the journal Nature Communications, consuming a diet high in sugar might prevent the proper functioning of people’s immune systems. And a weak immune system is followed by an unhealthy body which can cause various health issues.  Here’s How High Sugar Intake Affect your Health If you have a sweet tooth, it is time you control your cravings. Otherwise, it can put you at increased risk of several health diseases. According to Dr. Pritam Moon, a consultant physician, Wockhardt Hospital, Mumbai, “Too much sugar can lead to fat accumulation that can make you pile up those excess kilos, and fatty liver disease, type 2 diabetes. This can further double the chances of heart problems. Moreover, remember that obesity also raises your risk of cancer.”  He adds, “Not only this, but too much sugar can also lead to high blood pressure and increase inflammation in the body. Poor diet choices can invite skin problems like wrinkles and speed up your aging process. The collagen and elastin of the skin tend to get damaged, and it tends to sag and becomes loose. Too much sugar can lead to low energy. Eating too much sugar can spoil your teeth as you may get cavities, gum problems and it can even decline your cognitive health. You will be unable to focus and there will be memory loss too.” So, how would you know that you are eating too much sugar? Here are 20 Signs you’re Eating too Much Sugar 1. High Blood Pressure Your blood pressure is considered normal if it is 120/80 or lower. Not just salt, sugar can spike your blood pressure as well. According to a research review published in the BMJ journal Open Heart, limiting sugar intake is more important than reducing sodium injection when it comes to healthy blood pressure.  2. Weight Gain Excess sugar is excess calories and since it has no protein or fiber it doesn’t feel you up also. Also, high levels of sugar increase the production of insulin that stores excess fat in your belly rather than in some other places.  3. Low Energy Level An increased level of sugar in your diet can drop your energy level because most sugar-rich foods are nutrition deficient. 4. Acne If you are battling acne, wrinkles, and other skin problems it may be worthwhile to consider how much added sugar you are eating. High sugar intake triggers the secretion of androgen which results in acne.  5. More Cravings for Sweet This happens because sugary foods are addictive so the more sugar you eat the more you will crave it.  6. Irritability High sugar intake affects blood sugar levels. Fluctuations in blood sugar levels can result in rapid mood changes including low mood and irritability and mental status.  7. Joint Pain Some studies have linked regularly having high sugar intake to arthritis in women possibly due to inflammation. So the joint pain is also one of the side effects of consuming high sugar.  8. Sleep Issues Eating sugar food, especially at night, could lead to a rush of energy at a time when we should focus on slowing down and preparing the body to rest. According to a study published in August 2019 in the American Journal of Lifestyle Medicine, poor sleep quality is significantly related to higher consumptions of added sugars.  9. Frequent Fatigue Sugar delivers a rapid energy boost, but its effects are temporary. The resulting energy fall can leave you permanently fatigued. 9. Tooth Decay Sugary meals feed harmful oral bacteria, causing cavities and other tooth problems. 10. Frequent Colds and Flu High sugar consumption can weaken the immune system, increasing the risk of colds and flu. 11. Brain Fog Overconsumption of sugar can cause cognitive impairments such as forgetfulness or difficulties concentrating. 12. Digestive Problems A high sugar diet can disturb gut flora equilibrium, causing bloating, gas, and constipation. 13. Increased Thirst and Urination High sugar intake can cause thirst and frequent urination, which are early indicators of insulin resistance. 14. Dry Skin Sugar can cause persistent dry skin, even with proper hydration. 15. Blurred Vision High blood sugar levels may cause temporary vision abnormalities. 16. Chronic Sinusitis Excess sugar consumption might cause chronic sinusitis and make you more susceptible to allergies. 17. Hormonal Imbalances Sugar can disturb hormonal balance, causing illnesses like PCOS in women. 18. Reduced Immunity  A sugar-rich diet can weaken the immune system, making it more susceptible to diseases. 19. Increased Heart Rate Sudden blood sugar rises might cause palpitations and elevated heart rate. 20. Numbness in Extremities Excess sugar consumption can cause neuropathy, a disorder characterized by numbness or tingling in the extremities. Tips to Cut Down on Sugar from the Daily Diet So ladies, listen to the doctor’s advice and stay healthy.  Source: https://www.healthshots.com/healthy-eating/nutrition/nutrition-week-2021-8-signs-that-you-are-eating-too-much-sugar/ FAQs on Symptoms of too Much Sugar in your Body Q. What is free sugar intake? “Free sugar intake” includes naturally occurring sugars found in honey, syrups, fruit juices, and fruit concentrates, as well as added sugars to food and drink during processing, cooking, or serving. Naturally occurring sugars found in entire fruits, vegetables, and dairy products are not included. Sustaining a balanced diet and avoiding the many health problems linked to high sugar intake require careful monitoring of one’s free sugar intake. Q. How much sugar per day is okay? The World Health Organization (WHO) recommends limiting free sugar intake to less than 10% of total daily calories, ideally less than 5%, for added health advantages. However, the recommended daily sugar intake varies by age, sex, and general health. For people, this usually equates to around 25 grams (6 teaspoons) of additional sugar per day. Q. Does overeating sugar cause diabetes? Although overeating sugar doesn’t cause diabetes directly, overindulging in sugar can eventually lead to weight gain and insulin resistance, which can exacerbate type 2 diabetes. Increased risk of obesity and other metabolic disorders—major risk factors for type 2 diabetes—comes from a diet heavy in added sugars. Q. What does high sugar feel like? Excessive blood sugar

Music jump rope is a special type of jump rope and is among the group of exercises that is performed with background music, where the participants must move their hands and feet to match the beat and tempo of the music The Department of Physical Therapy, Korea Nazarene University, Republic of Korea (South Korea) in 2017 carried out an interesting study, titled “The effects of dance music jump rope exercise on pulmonary function and body mass index after music jump rope exercise in overweight adults in 20’s” and the purpose of this study was to examine the effect of a dance music jump rope exercise on changes Pulmonary Function and body mass index in female overweight subjects in their 20’s. Music jump rope is a special type of jump rope and is among the group of exercises that is performed with background music, where the participants must move their hands and feet to match the beat and tempo of the music. This is a type of exercise that enhances our body to control agility, endurance, quickness, and flexibility. Four weeks after the experiment concluded pulmonary function and BMI measurements were conducted. The experimental group and control group showed significant differences in VC and BMI. The music jump rope exercise showed the improved circulation of the cardiovascular system through dynamic movements and strengthened deep breathing by activating the movement of the respiratory muscles to improve the circulation of breathing. Diet and exercise therapies have been the main recommended treatments for obesity. Exercise becomes the more tedious part as gyms and trainers are not always available or affordable. How about a rope that you could jump? Jumping rope can definitely work miracles on and with your body, said Dr. Sumita Yadhav, Physiotherapist, Wockhardt Hospitals in Mumbai. Here’s what she explains: It helps in: Different types of skipping should be used to give your body variety like one foot hope But you have to be careful when u plan to use skipping as your daily fitness routine if you have arthritis, heart ailments, or lung problems. Few things to keep in mind are: Source: https://www.healthwire.co/know-how-jumping-rope-can-help-you-shed-kilos-try-skipping-for-a-low-cost-no-fuss-way-to-lose-weight/

Underestimating dehydration can cost you big time. That’s why you MUST keep an eye on these tell-tale signs of dehydration. Be it weight loss or maintaining overall health and well-being, nothing can beat water. During the summer season, we sweat a lot and that makes it mandatory to replenish your body with a glass or two of H20, every few hours. Not just that, but fluids like lemonade, buttermilk, etc also help to keep your hydration levels in check. Just in case your body doesn’t have enough water to sustain, it gives signs that you are dehydrated. Dehydration signs that you should know about  Do you often feel thirsty? Are constant headaches forcing you to miss those important online meetings? Then, let’s just break it to you — you may be dehydrated. Yes, you heard it right! You are going to get dehydrated if the body doesn’t have as much water as it needs. Without enough water, you will not be able to function properly. You will be shocked to know that even low levels of dehydration can make you feel lethargic and constipated. Here are some common causes of dehydration  Having diabetes, vomiting or diarrhea, being in the sun for a long time, too much alcohol consumption, sweating a lot after exercising, having fever, and taking diuretics can invite dehydration. Moreover, young children, older people, and infants get dehydrated often. It is the need of the hour to evaluate the underlying cause of dehydration and then seek immediate help. Many people end up in the hospital, owing to dehydration. So, don’t forget to opt for timely treatment. Some signs of dehydration  Why dehydration is horrible “Loss of both water and electrolytes in sweat can lead to muscle pain that often can be seen in the calves.  Such cramps can keep you up at night and you will not be able to do your daily activities with ease. Dehydration can affect your physical health like mood and concentration. It also takes a toll on your kidneys. When you are dehydrated, the body holds onto available water and then you tend to produce less urine that is dark in color. This is because the metabolic waste is more concentrated,” suggests Dr. Pritam Moon, consultant physician at  Wockhardt Hospitals, Mumbai. This can be dangerous for the kidneys. Are you aware? In most serious cases, dehydration can even lead to seizures, loss of consciousness, or blackouts. This is due to hypovolemia, or low blood volume, which reduces blood flow to one’s brain. Dehydration tends to make the humidification process less effective, and breathing in dry air can cause throat irritation and even dry cough. “If you are not drinking enough water then stop doing that right away! You will have to drink at least three liters of water every day in order to stay hydrated. Moreover, you will have to increase your water intake after consulting an expert. Do not over hydrate yourself as that can also be problematic and cause pressure on the kidneys,” recommends Dr. Moon. The last word There are a few things that you can do to prevent dehydration. Rehydrate yourself quickly once you are dehydrated. A homemade rehydration solution can do the trick. Take half a teaspoon of salt, some sugar and mix it into a glass of water. Drink as per the suggestion of the expert. Try to avoid sugary drinks, colas, and caffeine. Stay away from alcohol and do not smoke. Drink water at regular intervals. Eat foods like watermelons, oranges, strawberries, lettuce, cucumber, and peaches to reduce dehydration. Source: https://www.healthshots.com/preventive-care/self-care/common-signs-of-dehydration-that-you-need-to-watch-out-for/