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| HEALTH & FITNESS |
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Women’s heart:
10 lucky numbers Hip pain — treat
the cause The goodness of
giloy Health
Notes
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Women’s heart: 10 lucky numbers Lucky Number 1:
A BMI of between 18.5 and 25 Maintaining the ideal weight is of paramount importance . We do not just go by weight as it has to be matched to height. The body-mass index (BMI) is based on an individual’s weight and height. BMI = Your weight (kilogrammes) divided by the square of your height (metres). You do not need to whip out your calculators — there are sites like http://www.bmi-calculator.net/ which will do the calculation for you .
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People with a BMI of less than 18.5 are underweight. Another index is the Waist Hip Ratio — WHR. The WHR has been used as an indicator or measure of the health of a person, and the risk of developing serious health conditions. People with “apple-shaped” bodies (with more weight around the waist) face more health risks than those with “pear-shaped” bodies who carry more weight around the hips. WHR is used as a measurement of obesity, which in turn is a possible indicator of other more serious health conditions. A WHR of 0.7 for women (and 0.9 for men) has been shown to correlate strongly with general health and fertility. Female WHR numbers: Less than 0.8 — low risk of cardiovascular health problems 0.8 to 0.89 — moderate risk of cardiovascular health problems 0.9 or over — high risk of cardiovascular problems Lucky Number 2:
A resting heart rate below 90 You can determine your resting heart rate by counting the number of beats of your pulse per one minute. This number is a barometer of what’s going on in the body. A slower resting heart rate means that your heart is more powerful and efficient. Conversely, a higher heart rate indicates that your heart has to work harder to get the same things done. Studies have shown that women with a resting heart rate over 90 have triple the risk of dying from a heart attack as women with a resting heart rate under 60. Lucky Number 3:
1.5 grams of sodium allowed daily You should consume less than 1 teaspoon of salt a day, especially if you are over 50. On an average, Indians consume more than double this amount — Punjabis probably more due to their liking for achars (pickles). Sodium is harmful to your heart, kidneys and blood vessels. Additionally, it raises your blood pressure which makes your heart work faster and can lead to heart disease. Pickles and preserved foods must be avoided. Try adding herbs (pepper, garlic, etc) as salt alternatives. Take the salt shaker away from the dining table. All foods have some salt in them . Lucky Number 4: A Maximum of 100 calories of added sugar each day High intake of added sugar leads to obesity and a predeliction for diabetes, and puts you on the track for heart disease and stroke. Sugar is another case where you may not realise how much you are actually eating as almost all foods have sugar in some form or the other. Make sure to read the nutrition label to find the amount of added sugar. Start with reducing the sugar in your tea — a limited use of sugar-free alternatives can be tried if you have a sweet tooth . Lucky Number 5:
25 grams of fibre each day Study after study is showing that the more fibre you get in your diet, the more you are protected from heart attacks. Fibre acts like a magnet in your intestines; it pulls the cholesterol through your digestive system, eliminating waste before it can be absorbed in your bloodstream. Lucky Number 6:
Number of cigarettes a day = 0 Smoking is the villain No. 1 — it is a big no-no. It not only causes vascular disease and a tendency for blood to clot but is also a causative factor in a number of lung diseases, including cancer. Tobacco in any form is equally bad. Lucky Number 7:
Trans-fats each day = 0 Trans-fats are found in dalda and in commercial baked goods like cakes, cookies and crackers, along with fried foods like doughnuts and French fries. They are included because their chemical structure makes them stable for long periods of time at room temperature. Originally, they were designed for candle wax. Trans-fats decrease your “good” HDL cholesterol while increasing your “bad” LDL cholesterol. Lucky Number 8:
The maximum number you should have on a glycated haemoglobin Hb A1c Test is 6 Diabetes affects more than 70 million women in the world. Women with diabetes are at a much greater risk of heart disease, including heart attack and stroke. India has the dubious distinction of being the world’s capital of diabetes. Half of my patients coming for bypass surgery are diabetic. Quite a few of us are diabetic without knowing it. However, diabetes can be controlled by maintaining your weight, a prudent diet and regular medication. Lucky Number 9:
The ‘fat’ (lipid) numbers — Maintain a lipid profile within normal limits The lipid profile is a group of tests that are often ordered together to determine the risk of heart disease. The lipid profile includes total cholesterol, HDL-cholesterol (often called good cholesterol), LDL-cholesterol (often called bad cholesterol), and triglycerides. Lucky Number 10:
Blood pressure: 110/ 79 mm Hg or lower. A high blood pressure predisposes to heart disease and stroke. A check-up by a doctor is followed by lifestyle modifications, a supervised exercise programme and, if required, medication. It is important to understand that medicines have to be taken for an extended period of time and cannot be stopped without medical advice. Basically, all the above lucky numbers can be achieved by simple lifestyle modifications, a 30-minute walk for five days a week, de-stressing with yoga, meditation or a relaxing hobby and a prudent low fat, low salt diet. Not only will you add years to your life but also life to your years. The writer is Head, Cardio-Vascular , Endovascular & Thoracic Surgery, Christian Medical College & Hospital, Ludhiana. Email —
drhsbedicmc@gmail.com |
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Hip pain — treat the cause Hip pain is a more widespread affliction than is realised. Hip pain implies any pain in or around the hip joint. In the hip joint, the ball of the thigh bone (femur) moves in the socket of the pelvic bone. Hip pain can arise from the joint itself or from the structures supporting the joint. It can affect all age groups from infants to elderly individuals. Pain can be experienced in the buttocks, upper lateral thigh or the groin. Pain with weight bearing increases when a person stands or walks, forcing him to limp. It is usually caused due to hip joint involvement. Pain that is worse in the morning and improves during the day may be due to osteoarthritis. Arthritis applies to pain within a joint, and hip arthritis is very common. The causes of hip arthritis affliction are varied - degenerative arthritis (due to wear and tear which occurs with age), traumatic arthritis (secondary to an injury), obesity, rheumatoid arthritis, aseptic necrosis and certain congenital deformities. Hip arthritis leads to uniform loss of articular cartilage resulting in bones rubbing against each other causing a lot of pain and loss of mobility. Pain that radiates to the leg from the hip or the lower back may be due to sciatica. Hip with groin pain may be due to the fracture of the neck of femur, pelvis, etc. Hip fractures become more common as people age because bones become less dense due to osteoporosis and falls are more likely. A hip fracture can change the quality of one’s life significantly. Aseptic necrosis
occurs when an individual has been on steroids for a long time or in those suffering from sickle cell anaemia, injury or alcohol consumption on a regular basis. Perthes disease is a type of aseptic necrosis that occurs in children. Prevention Avoid falls. Try to avoid activities that aggravate pain like running and walking on an uneven surface. If walking increases pain, then shift aerobic activity to cycling or swimming. Sleeping on a non-painful side with a pillow between legs. A cane held in the opposite hand helps to unload the hip significantly. Certain exercises help in relieving pain. Warm up before exercising and cool down afterwards. This helps in relieving pain. Stretch the hips, low back and thighs. When pain improves, resume walking slowly and carefully. Hip Rotation
— Lying on the back, roll the foot inward and outwards 20 times. The writer is a former doctor/physiotherapist, Indian cricket team. E-mail —
chadha_r2003@yahoo.co.in |
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The goodness of giloy Called gaduchi, vatsadini and amrita in Sanskrit and scientifically referred to as tinospora cordifolia, the giloy climber plant is a common sight throughout the countryside of tropical India, especially after the rainy season. Growing spirally and clinging on to big trees and sometimes even electricity poles, it throws aerial roots gradually covering the host. Famous for strengthening the immune system and helping the functioning of various body organs to remain in a balanced state, giloy as a herb continues to be equally popular and useful in the present era as it was thousands of years ago. The stem and leaves of giloy are of medicinal importance. Almost every ancient ayurvedic text has given ample references to giloy where it has been described as bitter and astringent in taste and heavy, unctuous and hot in effect. Giloy pacifies all the vitiated body humors, and vaidyas accustomed to the ancient pharmacology apply a specific method to derive a starch-like substance from its fresh stem, which is known as ‘satva’ or extract. This extract has the same properties as of the basic plant but is considered cold in effect. The chemical composition of giloy consists of various alkaloids, glucocides, fatty acids and volatile oils. It is known for its anti-pyretic, anti-arthritic, anti-bacterial and anti-microbial, liver-protective, stomachic and blood purifying properties. As a bitter tonic, giloy has also proved to be an immuno-modulator antioxidant, rejuvenator and a restorative agent. Acharya Charak has described it as one among the four foremost herbs which have been called “medhya rasayana”, meaning to be a boon for the brain and the nervous system. Due to its wide-ranging therapeutic efficacy, giloy is used in chronic and intermittent fevers, rheumatism, gout, skin diseases, urinary disorders, infections and liver diseases. Since it is easily available and generally safe to use, giloy is relied upon by millions of people and is used as a home remedy in a number of conditions. Some of its common uses are as under: Chronic and intermittent fever – Giloy is famous as the Indian quinine and taking 10 to 20 ml of its watery extract twice a day is a very effective remedy in non-specific febrile conditions. Gout and raised uric acid – Seasoned ayurvedic physicians are of the view that there is no better herb than giloy to lower the raised level of uric acid. Patients of gout can regularly take 20 ml fresh juice of the stem of giloy. A decoction of equal parts of dry giloy, gorakhmundi and peel of harad is an excellent adjunct to take Kaishore Guggul, another famous medicine for gouty arthritis. Rheumatoid arthritis – As an immuno-modulator, giloy is very effective as a restorative medicine in the treatment of RA. Taking one gram powder of each of giloy and dry ginger with any chosen guggul preparation is the safest and most economical and yet effective treatment of rheumatoid arthritis. Acid dyspepsia – Taking half gram of giloy satva with a small piece of amla murabba on an empty stomach is helpful in managing acute and chronic acidity. It is also a very good remedy for the burning hand and feet syndrome. Diabetics can take it with one gram of dry powder of amla. Other uses — During convalescence, regular use of giloy satva expedites the normal functioning of the body. It is a drug of choice in a number of other problems like anaemia, malfunctioning of the liver and infections related to the urinary tract. Giloy is used in countless classic ayurvedic medicines and the best time to procure its fresh stem is winters. In dry form giloy is readily available from the local pansari shop and can be used in therapeutic form as decoction from 50 to 100 ml, as dry powder from 3 to 6 gram and in extract form up to 1 gram daily. The writer is a Ludhiana-based senior ayurvedic physician and Guru at the Rashtriya Ayurveda Vidyapeeth. Email – ayu@live.in
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Health
Notes LONDON: Feeling depressed? Include blueberries, cocoa and green vegetables in your daily diet. Scientists have found how micronutrients found in certain fruits and vegetables can have a rapid impact on your brain. They found that some foods like blueberries, cocoa and green vegetables provide an instant boost to our mental sharpness and mood, and help to ward off depression. “Certain micronutrients can have a big influence on moods,” the Daily Star quoted Dr Emma Williams of the British Nutrition Foundation as saying.
— ANI Nursery stress puts babies at high risk of heart disease
LONDON: Working mothers beware. Sending your babies to nursery could affect their brain development and future health. Many parents believe that attending nursery may help equip their child for the challenges of day-to-day life. However, a British psychologist has warned that toddlers starting at nursery after being at home since birth experience high levels of stress in the first years of life after being cared by strangers. According to Aric Sigman, a fellow of the Royal Society of Medicine, this could raise the odds of a host of problems, from coughs and colds in the short-term, to heart disease in the years to come, reports the Daily Mail. He said that the emphasis on women’s rights, including the right to return to work after becoming a mother, means that the potential dangers of day-care are ignored.
— ANI Too much exercise may cause heart rhythm problems
WASHINGTON: A Swedish study has found that endurance athletes, who train and race frequently, may experience a high rate of unusual heart rhythms called arrhythmia. It found a higher incidence of arrhythmias in cross-country skiers with a long history of endurance training, the Discovery News reported. Arrhythmia, which is often harmless, can sometimes lead to strokes and other serious problems. “People who are exercising a lot should probably learn how to identify the symptoms of atrial fibrillation and seek counselling if they get it,” said Johan.
— ANI |
When it comes to heart disease in women in India, the odds are scary. One in every four women will die from this condition. Don’t leave your heart’s health to chance. Learn the indicators of heart disease and what you can do to keep your heart healthy and strong. To get you started, these are the 10 lucky numbers to help you win the jackpot of heart health.
Range of motion exercise
— Supporting the body by placing both hands on the chair, move the affected leg sideways and then forward and backwards 10 to 15 times
Gluteal Stretching
— Lie on the back, place the affected leg on the other knee. Clasp the leg from the back of the thigh and pull it towards the body to stretch the gluteal muscles.
Hip extension and gluteus maximus strengthening
— Lying with your face downwards, bend the knee and extend the hip upwards. Care should be taken to restrict the movement to the point of range of hip extension, otherwise it can cause lower back discomfort.