From Bangalore Times in Times of India
• Whole-milk dairy products:
Saturated fat, which clogs arteries and increases LDL levels, is the No 1 cholesterol-boosting culprit. And foods like ice cream and cheese are where you’re likely to find them. Skip the brie in favour of something less rich.
• Processed meats:
Bacon, sausage, liverwurst and the like are also wonderful sources of arteryclogging saturated fat.
• Fast-food fries:
Even worse than saturated fats are the dreaded trans fats. You might as well take a gun and shoot yourself. The main source of trans fats are partially hydrogenated oils, and that’s exactly what most fast-food restaurants are still using to cook their fries. Trans fats hit cholesterol with a double whammy — in addition to
raising your LDL, they simultaneously lower your HDL.
• Baked goods:
Many manufacturers of packaged cookies and cakes have eliminated trans fats from their recipes, but check the
nutrition labels to be sure. But all baked goods — even those that are homemade — are high in saturated fats, thanks to the butter and shortening. Since no one wants to give up dessert completely, eat high-fat baked goods only occasionally, opting more often for low-fat sweets like sorbets.
Sunday, October 14, 2007
Sunday, September 30, 2007
Watch That Heart!
India’s No. 1 killer by 2015
From the Times of India on World Heart Day (September 30th)
1 in 4 Indians will die of a heart attack
60m affected
200m at risk in next decade
Risk for women up 200%
10% patients under 30 years
No previous symptoms in 50% deaths
We all want to have a healthy life, free of disease, worry and medical bills. The stats tell a different story though: the cardiac epidemic, say doctors, is just a heartbeat away. But half the battle against heart disease is won with the right lifestyle and a balanced outlook. When it’s dil da mamla, it’s never too late to get started. Here are 10 steps to give your heart a chance.
Eat right
Eat in moderation and a variety of foods. Dr K K Aggarwal, president, Heartcare Foundation of India, advises, ‘‘Have food of all seven colours and six tastes (sweet, sour, salty, bitter, pungent and astringent).’’ Have less of fast-food and takeouts. By cooking for yourself at home or packing a lunch tiffin for work, you exercise greater control over ingredients, cooking methods and smaller portion sizes. Look out for transfats in fried food and snacks that raise coronary heart disease risk. Go for nuts and fruits that are high in antioxidant compounds which help fight cancer, heart disease and Alzheimer’s disease. Eat the right food at fixed times and make the last meal of the day small and early, say, 8 pm. Also, have less of meat, poultry and milk products, oil and butter, more of cereals, fruits and vegetables; keep a check on salt intake.
No smoking, less alcohol
Studies have shown that both active and passive smokers are at risk of developing heart disease and lung cancer. So smokers, please stub it out completely. Moderate alcohol intake is said to be good for the heart according to certain studies, but too much raises risk of high BP and stroke. ‘‘Moderate quantity means 1-2 drinks a day,’’ says Dr Praveen Chandra, director, Cardiac Cath Lab & Acute MI Services, Max Heart & Vascular Institute, Delhi.
Watch your waistline
Try and maintain body weight proportionate to your height. One measure of body fat is Body Mass Index (BMI), determined by dividing body weight with square of height. A BMI of 25+ is considered overweight and 30+ is obese. But a study reported in The Lancet journal last year said your waist-to-hip ratio, determined by dividing your waist measurement by your hip measurement, is more effective at predicting cardiovascular risk than using BMI. For women, the ratio should not be more than 0.8, and for men 0.95. Use the measuring tape more than the weighing scale.
Also, check whether you are an ‘‘apple’’ or a ‘‘pear’’. Apple-shaped people tend to store excess body fat in their abdomen. Excess abdominal fat is thought to increase resistance to insulin, thereby increasing the risk of diabetes which, in turn, raises cholesterol and heart disease risk.
Control blood sugar
Diabetes is one of the biggest lifestyle diseases in India now and a leading cause of heart disease. Keep a check on your blood sugar levels over the last three months, more so if you have a family history of diabetes. Chandra says, ‘‘Diabetics should follow strict diet control and go in for regular check-ups because some patients can develop hidden heart disease.’’
See your doc
With younger people getting heart trouble, check-ups should start early. Says Dr Chandra, ‘‘Diabetics and those over the age of 40 should have annual checkups, as also those over 20 who have a family history of heart disease, diabetes and blood pressure.’’ By 35, the check-ups should be once in two years for those without any health issues. Blood pressure should be kept in check. Ideally, a healthy BP is 140/80; for diabetics it’s 130/80.
Have fun
Many a laugh keeps heart disease away, according to scientists. Laughing may reduce BP if practised often enough, by helping you get rid of all that anger and frustration which makes you stressed. A hostile attitude has been linked to a higher incidence of cardiac events, and cynical distrust has been associated with accelerated progression of carotid artery disease. Socialise more: lonely people are at a greater risk of heart problems.
Stressed? Time for timeout
Try this out: Close the door of your room, then sit in a comfortable position and breathe in and out slowly. Relaxation methods, yoga, and stress-management techniques are essential for preventing cardiovascular disease. Meditation decreases electrical changes associated with poor circulation to the heart and has also been shown to lower cholesterol. Don’t miss your annual holidays.
Be aware
Dr S Padmavati, chief consultant in cardiology, National Heart Institute, Delhi, says, “In the West, there is awareness about heart disease, its symptoms and treatment. But it is not so in India and that makes recovery difficult in many cases.” It’s important to know the warning signs of a heart attack so that you can seek medical help in case of an emergency. Watch out for these signs — an uncomfortable pressure, fullness, aching, squeezing, burning pain or tightness in the centre of your chest that lasts for two minutes or longer, chest pain that increases in intensity, sweating, dizziness or fainting, nausea, vomiting or a feeling of severe indigestion, shortness of breath, unexplained weakness or fatigue, rapid or irregular pulse.
Get moving
All of us cannot be marathon runners. But ‘‘30-40 minutes of brisk walking four to five times a week is required,’’ says Chandra. That can reduce the risk of heart disease by 20%. So walk, play with the kids or dance to your favourite CD. You can also do jogging, biking, gymming, swimming, etc. If you don’t have time for these, then try climbing stairs instead of taking the lift, or get down at the previous bus stop and walk to work/home. As a bonus, it can do wonders for your looks!
Get more sleep
Too little sleep may increase your risk of developing high BP. Sleep allows the heart to slow down and blood pressure to drop for a significant part of the day. Try to get 6-8 hours of undisturbed sleep. Bottomline: You can’t defy death but you can certainly have a healthier, even longer, life. Just listen to your heart.
From the Times of India on World Heart Day (September 30th)
1 in 4 Indians will die of a heart attack
60m affected
200m at risk in next decade
Risk for women up 200%
10% patients under 30 years
No previous symptoms in 50% deaths
We all want to have a healthy life, free of disease, worry and medical bills. The stats tell a different story though: the cardiac epidemic, say doctors, is just a heartbeat away. But half the battle against heart disease is won with the right lifestyle and a balanced outlook. When it’s dil da mamla, it’s never too late to get started. Here are 10 steps to give your heart a chance.
Eat right
Eat in moderation and a variety of foods. Dr K K Aggarwal, president, Heartcare Foundation of India, advises, ‘‘Have food of all seven colours and six tastes (sweet, sour, salty, bitter, pungent and astringent).’’ Have less of fast-food and takeouts. By cooking for yourself at home or packing a lunch tiffin for work, you exercise greater control over ingredients, cooking methods and smaller portion sizes. Look out for transfats in fried food and snacks that raise coronary heart disease risk. Go for nuts and fruits that are high in antioxidant compounds which help fight cancer, heart disease and Alzheimer’s disease. Eat the right food at fixed times and make the last meal of the day small and early, say, 8 pm. Also, have less of meat, poultry and milk products, oil and butter, more of cereals, fruits and vegetables; keep a check on salt intake.
No smoking, less alcohol
Studies have shown that both active and passive smokers are at risk of developing heart disease and lung cancer. So smokers, please stub it out completely. Moderate alcohol intake is said to be good for the heart according to certain studies, but too much raises risk of high BP and stroke. ‘‘Moderate quantity means 1-2 drinks a day,’’ says Dr Praveen Chandra, director, Cardiac Cath Lab & Acute MI Services, Max Heart & Vascular Institute, Delhi.
Watch your waistline
Try and maintain body weight proportionate to your height. One measure of body fat is Body Mass Index (BMI), determined by dividing body weight with square of height. A BMI of 25+ is considered overweight and 30+ is obese. But a study reported in The Lancet journal last year said your waist-to-hip ratio, determined by dividing your waist measurement by your hip measurement, is more effective at predicting cardiovascular risk than using BMI. For women, the ratio should not be more than 0.8, and for men 0.95. Use the measuring tape more than the weighing scale.
Also, check whether you are an ‘‘apple’’ or a ‘‘pear’’. Apple-shaped people tend to store excess body fat in their abdomen. Excess abdominal fat is thought to increase resistance to insulin, thereby increasing the risk of diabetes which, in turn, raises cholesterol and heart disease risk.
Control blood sugar
Diabetes is one of the biggest lifestyle diseases in India now and a leading cause of heart disease. Keep a check on your blood sugar levels over the last three months, more so if you have a family history of diabetes. Chandra says, ‘‘Diabetics should follow strict diet control and go in for regular check-ups because some patients can develop hidden heart disease.’’
See your doc
With younger people getting heart trouble, check-ups should start early. Says Dr Chandra, ‘‘Diabetics and those over the age of 40 should have annual checkups, as also those over 20 who have a family history of heart disease, diabetes and blood pressure.’’ By 35, the check-ups should be once in two years for those without any health issues. Blood pressure should be kept in check. Ideally, a healthy BP is 140/80; for diabetics it’s 130/80.
Have fun
Many a laugh keeps heart disease away, according to scientists. Laughing may reduce BP if practised often enough, by helping you get rid of all that anger and frustration which makes you stressed. A hostile attitude has been linked to a higher incidence of cardiac events, and cynical distrust has been associated with accelerated progression of carotid artery disease. Socialise more: lonely people are at a greater risk of heart problems.
Stressed? Time for timeout
Try this out: Close the door of your room, then sit in a comfortable position and breathe in and out slowly. Relaxation methods, yoga, and stress-management techniques are essential for preventing cardiovascular disease. Meditation decreases electrical changes associated with poor circulation to the heart and has also been shown to lower cholesterol. Don’t miss your annual holidays.
Be aware
Dr S Padmavati, chief consultant in cardiology, National Heart Institute, Delhi, says, “In the West, there is awareness about heart disease, its symptoms and treatment. But it is not so in India and that makes recovery difficult in many cases.” It’s important to know the warning signs of a heart attack so that you can seek medical help in case of an emergency. Watch out for these signs — an uncomfortable pressure, fullness, aching, squeezing, burning pain or tightness in the centre of your chest that lasts for two minutes or longer, chest pain that increases in intensity, sweating, dizziness or fainting, nausea, vomiting or a feeling of severe indigestion, shortness of breath, unexplained weakness or fatigue, rapid or irregular pulse.
Get moving
All of us cannot be marathon runners. But ‘‘30-40 minutes of brisk walking four to five times a week is required,’’ says Chandra. That can reduce the risk of heart disease by 20%. So walk, play with the kids or dance to your favourite CD. You can also do jogging, biking, gymming, swimming, etc. If you don’t have time for these, then try climbing stairs instead of taking the lift, or get down at the previous bus stop and walk to work/home. As a bonus, it can do wonders for your looks!
Get more sleep
Too little sleep may increase your risk of developing high BP. Sleep allows the heart to slow down and blood pressure to drop for a significant part of the day. Try to get 6-8 hours of undisturbed sleep. Bottomline: You can’t defy death but you can certainly have a healthier, even longer, life. Just listen to your heart.
Tuesday, September 18, 2007
How much water should you drink?
Water is an important structural component of skin cartilage, tissues and organs. For human beings, every part of the body is dependent on water. Our body comprises about 75% water: the brain has 85%, blood is 90%, muscles are 75%, kidney is 82% and bones are 22% water. The functions of our glands and organs will eventually deteriorate if they are not nourished with good, clean water.
The average adult loses about 2.5 litres water daily through perspiration, breathing and elimination. Symptoms of the body's deterioration begins to appear when the body loses 5% of its total water volume. In a healthy adult, this is seen as fatigue and general discomfort, whereas for an infant, it can be dehydrating. In an elderly person, a 5% water loss causes the body chemistry to become abnormal, especially if the percentage of electrolytes is overbalanced with sodium.One can usually see symptoms of aging, such as wrinkles, lethargy and even disorientation. Continuous water loss over time will speed up aging as well as increase risks of diseases.
If your body is not sufficiently hydrated, the cells will draw water from your bloodstream, which will make your heart work harder. At the same time, the kidneys cannot purify blood effectively. When this happens, some of the kidney's workload is passed on to the liver and other organs, which may cause them to be severely stressed. Additionally, you may develop a number of minor health conditions such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.So, how much water is enough for you? The minimum amount of water you need depends on your body weight. A more accurate calculation, is to drink an ounce of water for every two pounds of body weight
Click here to know how much can you drink
The average adult loses about 2.5 litres water daily through perspiration, breathing and elimination. Symptoms of the body's deterioration begins to appear when the body loses 5% of its total water volume. In a healthy adult, this is seen as fatigue and general discomfort, whereas for an infant, it can be dehydrating. In an elderly person, a 5% water loss causes the body chemistry to become abnormal, especially if the percentage of electrolytes is overbalanced with sodium.One can usually see symptoms of aging, such as wrinkles, lethargy and even disorientation. Continuous water loss over time will speed up aging as well as increase risks of diseases.
If your body is not sufficiently hydrated, the cells will draw water from your bloodstream, which will make your heart work harder. At the same time, the kidneys cannot purify blood effectively. When this happens, some of the kidney's workload is passed on to the liver and other organs, which may cause them to be severely stressed. Additionally, you may develop a number of minor health conditions such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.So, how much water is enough for you? The minimum amount of water you need depends on your body weight. A more accurate calculation, is to drink an ounce of water for every two pounds of body weight
Click here to know how much can you drink
On Your Feet
The Organs of your body have their sensory touches at the bottom of your foot, if you massage these points you will find relief from aches and pains as you can see the heart is on the left foot. Typically they are shown as points and arrows to show which organ it connects to.It is indeed correct since the nerves connected to these organs terminate here.This is covered in great details in Acupressure studies or textbooks.God created our body so well that he thought of even this. He made us walk so that we will always be pressing these pressure points and thus keeping these organs activated at all times
Healthy Juices
Healthy Juices
Carrot + Ginger + Apple - Boost and cleanse our system.
Apple + Cucumber + Celery - Prevent cancer, reduce cholesterol, and improve stomach upset and headache.
Tomato + Carrot + Apple - Improve skin complexion and bad breath.
Bitter gourd + Apple + Milk - Avoid bad breath and reduce internal body heat.
Orange + Ginger + Cucumber - Improve Skin texture and moisture and reduce body heat.
Pineapple + Apple + Watermelon - To dispel excess salts, nourishes the bladder and kidney.
Apple + Cucumber + Kiwi - To improve skin complexion.
Pear & Banana - regulates sugar content.
Carrot + Apple + Pear + Mango - Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization .
Honeydew + Grape + Watermelon + Milk - Rich in vitamin C + Vitamin B2 that increase cell activity and strengthen body immunity.
Papaya + Pineapple + Milk - Rich in vitamin C, E, Iron. Improve skin complexion and metabolism.
Banana + Pineapple + Milk - Rich in vitamin with nutritious and prevent constipation
Carrot + Ginger + Apple - Boost and cleanse our system.
Apple + Cucumber + Celery - Prevent cancer, reduce cholesterol, and improve stomach upset and headache.
Tomato + Carrot + Apple - Improve skin complexion and bad breath.
Bitter gourd + Apple + Milk - Avoid bad breath and reduce internal body heat.
Orange + Ginger + Cucumber - Improve Skin texture and moisture and reduce body heat.
Pineapple + Apple + Watermelon - To dispel excess salts, nourishes the bladder and kidney.
Apple + Cucumber + Kiwi - To improve skin complexion.
Pear & Banana - regulates sugar content.
Carrot + Apple + Pear + Mango - Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization .
Honeydew + Grape + Watermelon + Milk - Rich in vitamin C + Vitamin B2 that increase cell activity and strengthen body immunity.
Papaya + Pineapple + Milk - Rich in vitamin C, E, Iron. Improve skin complexion and metabolism.
Banana + Pineapple + Milk - Rich in vitamin with nutritious and prevent constipation
Monday, September 10, 2007
8 SOMETHING GREAT?
From today's Bangalore Times
Not only do these foods look great, but they taste good too. Here are eight super foods
Why...
SPINACH
Sexual enhancement, muscle growth, heart healthy, bone builder, enhances eyesight
It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
YOGURT
Cancer fighter, bone builder, boosts immunity
Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though. Aim for 1 cup of the calcium and proteinrich goop a day.
TOMATOES
Cancer fighter, heart healthy, boosts immunity
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.
CARROTS
Cancer fighter, boosts immunity, enhances eyesight
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.
BLUEBERRIES
Brain stimulant, cancer fighter, heart healthy, boosts immunity
Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and agerelated memory changes (hence the nickname ‘brain berry’). Studies show that blueberries, which are rich in fibre and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.
BLACK BEANS
Muscle growth, brain stimulant, heart healthy
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½cup serving provides 8 grammes of protein and 7.5 grammes of fibre, and is low in calories and free of saturated fat.
WALNUTS
Muscle growth, brain stimulant, Cancer fighter, heart healthy, boosts immunity
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.
OATS
Muscle growth, brain stimulant, heart healthy
The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.
Not only do these foods look great, but they taste good too. Here are eight super foods
Why...
SPINACH
Sexual enhancement, muscle growth, heart healthy, bone builder, enhances eyesight
It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
YOGURT
Cancer fighter, bone builder, boosts immunity
Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though. Aim for 1 cup of the calcium and proteinrich goop a day.
TOMATOES
Cancer fighter, heart healthy, boosts immunity
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.
CARROTS
Cancer fighter, boosts immunity, enhances eyesight
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.
BLUEBERRIES
Brain stimulant, cancer fighter, heart healthy, boosts immunity
Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and agerelated memory changes (hence the nickname ‘brain berry’). Studies show that blueberries, which are rich in fibre and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.
BLACK BEANS
Muscle growth, brain stimulant, heart healthy
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½cup serving provides 8 grammes of protein and 7.5 grammes of fibre, and is low in calories and free of saturated fat.
WALNUTS
Muscle growth, brain stimulant, Cancer fighter, heart healthy, boosts immunity
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.
OATS
Muscle growth, brain stimulant, heart healthy
The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.
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