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bookmark_borderBalanced & Nutritious Diet

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Balanced & Nutritious Diet

Balanced & Nutritious Diet

Some articles – some little and easy tips on a Balanced & Nutritious Diet by the doctors of WOW India & DGF, must read… 

It is never too late ti correct one self
💯% you can do it !
Correct BMI is less than 23 ..
My weight us 65 with 5.4 ht at 70+
❤️
We need diet between 1000-1500 calories.
70 % should be salad & fruits & sprouts .
Veg 🥗 proteins
Ye chahiye
❤️🥦🥒🥗🥦🥒🥗
😂😂😂😂😂😂😂
💯% stress free
Minus negative emotions …which bring at this stage cancers ❤️
🆓🆓🆓🆓🆓 yourself of negative emotion
🥰 bhool jawo …log kya kahenge.
Believe in giving & not grabbing
❤️
by Dr. Sharda Jain

Few more things to add-

Exercises to be more weight bearing- so as to help muscle mass gain

Fats& carbs to be reduced to minimum, as its already abundently stored fromall past years just to decrease chances of heart attack, stroke, type2 diabetes, difficult breathing etc.

Add more of curd, cheese, sprouts of moong dalas they can be easily digested& r part of stem cell like complete resource

Take seasonal fruits, more of salads, semi cooked vegetables.

If u like carbs, then consume, complex carbs, the more coarse the better, the finer , the worst- maida worst

Avoid sweets, icecream, cold market drinks, canned juices

Drink plenty of lemonated water- stay hydrated

Bmi- 25

Height& weight should be proportionate

Average5:5 height weight can be 55 kg approx abdominal girth should be less than pelvis- reverse will cause difficult breathing , heart problems- chronic disease
by Dr. Chaturvedi

 

Diet full of macro and micro nutrients, Exercise, meditation, calories, plenty of fluids , everything has been already explained by Madam Dr Sharda Jain 🙏🙏

Do not take tea /coffee along with food
Try to add mota anaj, i.e. millets in your diet🙏🙏🌿🌱💚🙏🙏

by Dr. Chander Lata

सभी मित्रों को स्नेहिल नमस्ते 🙏🏻🙏🏻

62+ पर अच्छे स्वास्थ्य के लिए अपने खान-पान में बहुत ज्यादा complexities लाने की आवश्यकता नहीं होती है।

*पानी कम से कम आठ ग्लास

*भोजन में फाइबर की मात्रा अधिक ( फलों और सब्जियों -सलाद में)

*कार्बोहाइड्रेट की मात्रा कम

*वसा/चिकनाई, नमक, चीनी बहुत कम

सबसे ज़रूरी है ……जो भी ग्रहण करें,  ईश्वर का प्रसाद समझकर लें,  आनंदित मन से लें, आराम से खाएं। इसके लिए परमात्मा को धन्यवाद कहना कभी न भूलें।

बहुत जरूरी…

थाली में खाना उतना ही लें, जितनी आप की आवश्यकता है।

भोजन को व्यर्थ कर पाप के भागीदार न बनें।

छोटी प्लेट/थाली में खाना लेकर, छोटी चम्मच/छोटे कौर ,से खाना खाएं

डा रीता मलिक

62+ Good nutritious diet includes.

Fruits . colourful vegetables.Good sources of fibers. white grains cereals.beans etc.dry fruits

No added sugar .

Avoid fried food.

Golden rule on wt still applied burn more calories than you eat or drink

Remain Active ,positive ,

Regular exercise ,yoga , meditation ,

Above all doing …. remain attached with God .sb prabhu kripa se ho rha h .vo hi karwa rhe.

Mae kuch nhi kr rha. is sae stress free rahne mae bahut help milti h..sb acha hoga …….🙏🙏.

Sab ko pranam 🙏🙏

by Dr. Meenakshi

 

bookmark_borderMenstrual Hygiene

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Menstrual Hygiene

Menstrual Hygiene

Menstrual Hygiene: A Critical Aspect of Women’s Health – an article by Dr. Ruby Bansal – a Preventive

Dr. Ruby Bansal
Dr. Ruby Bansal

health & Infectious Diseases Expert and Joint Secretary of WOW India…

Menstrual Hygiene Day, observed annually on May 28, highlights the importance of good menstrual hygiene management at a global level. This day serves to break the silence, raise awareness, and change negative social norms surrounding menstrual health. Ensuring proper menstrual hygiene is vital not only for health and well-being but also for dignity and education.

Importance of Menstrual Hygiene

Good menstrual hygiene is crucial for several reasons:

Health: Poor menstrual hygiene can lead to infections such as urinary tract infections, reproductive tract infections, and even long-term reproductive health issues. Using clean menstrual products and maintaining genital hygiene helps prevent these health complications

Dos and Don’ts of Menstrual Hygiene

Dos

Change Menstrual Products Regularly

Do change sanitary pads every 4-6 hours, tampons every 4-8 hours, and menstrual cups every 8-12 hours (or as recommended). This helps prevent infections and odour.
Wash Hands Before and After Handling Menstrual Products.

Do wash your hands with soap and water before and after inserting or removing a tampon, pad, or menstrual cup to avoid introducing bacteria to the genital area.
Maintain Genital Hygiene.

Do wash the genital area at least once a day with water. Use a mild, unscented soap to clean the external genitalia if needed, but avoid using soap inside the vagina as it can disrupt the natural pH balance.

Use Clean and Dry Underwear

Do wear clean and dry cotton underwear to allow the genital area to breathe and stay dry. Change your underwear if it becomes damp or soiled.

Dispose of Used Menstrual Products Properly

Do wrap used sanitary pads or tampons in paper and dispose of them in a trash bin. If using a menstrual cup, empty it into the toilet and rinse it with water before reinserting.
Stay Hydrated and Maintain a Balanced Diet.

Do drink plenty of water and eat a balanced diet rich in fruits, vegetables, and iron to stay healthy and manage menstrual symptoms.

Don’ts

Don’t Use Scented Products

Don’t use scented pads, tampons, or vaginal sprays. These products can cause irritation and disrupt the natural balance of bacteria in the vagina.

Don’t Use a Single Menstrual Product for Too Long

Don’t leave a tampon, pad, or menstrual cup in place for longer than recommended, as this can lead to bacterial growth and increase the risk of infections like Toxic Shock Syndrome (TSS) for tampon users.

Don’t Douche

Don’t use harsh soaps inside the vagina. The vagina is self-cleaning, and douching can disrupt its natural balance, leading to infections.

Don’t Ignore Symptoms of Infection

Don’t ignore symptoms such as unusual discharge, foul odour, itching, or burning. If you experience any of these symptoms, consult a healthcare professional promptly.

Don’t Flush Menstrual Products

Don’t flush sanitary pads, tampons, or menstrual cup contents down the toilet. This can cause blockages and environmental pollution.

Don’t Use Menstrual Products That Have Been Stored Improperly

Don’t use pads or tampons that have been stored in damp or dirty places, as they can harbour bacteria.

By following these dos and don’ts, you can ensure better menstrual hygiene, reduce the risk of infections, and promote overall health and comfort during your menstrual cycle.

 

bookmark_borderUnderstanding the Thyroid

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Understanding the Thyroid

Understanding the Thyroid

Dear friends! each year on May 25th, World Thyroid Day is observed globally to increase awareness about thyroid diseases, their symptoms, and the importance of early diagnosis and treatment. Dr. Ruby Bansal – a Preventive health & Infectious Diseases Expert and Joint Secretary of WOW India – has written this article on the subject – what are the symptoms of this disease, what are the causes of this and how to prevent it… Must read… Dr. Purnima Sharma, Sec. Gen. WOW India and editor of WOW Web…

The thyroid gland, a small butterfly-shaped organ located in the neck, plays a critical role in regulating

Dr. Ruby Bansal
Dr. Ruby Bansal

metabolism, energy production, and overall hormonal balance. Despite its significance, thyroid disorders often go undiagnosed, affecting millions of people worldwide.

Understanding the Thyroid

The thyroid gland produces hormones like thyroxine (T4) and triiodothyronine (T3), which regulate the body’s metabolic rate, heart function, digestive health, muscle control, brain development, and bone maintenance. When the thyroid gland malfunctions, it can lead to either hypothyroidism (underactive thyroid) or hyperthyroidism (overactive thyroid).

Hypothyroidism is characterized by insufficient production of thyroid hormones, leading to symptoms such as fatigue, weight gain, cold intolerance, depression, and slowed heart rate. In contrast, hyperthyroidism results from an excess of thyroid hormones, causing symptoms like weight loss, rapid heartbeat, anxiety, irritability, and heat intolerance.

Common Thyroid Disorders

Hashimoto’s Thyroiditis: An autoimmune disorder that is the most common cause of hypothyroidism. The body’s immune system attacks the thyroid gland, impairing its ability to produce hormones.

Graves’ Disease: Another autoimmune disorder, but this one causes hyperthyroidism. It results in the overproduction of thyroid hormones and can lead to a swelling in the neck known as a goiter.

Thyroid Nodules: These are lumps that can develop in the thyroid gland. While most nodules are benign, some can be cancerous, necessitating careful monitoring and sometimes surgical intervention.

Thyroid Cancer: Although relatively rare, thyroid cancer can occur at any age. Early detection through regular check-ups significantly improves treatment outcomes.

Importance of Awareness and Early Detection

Awareness about thyroid health is crucial because symptoms of thyroid disorders are often subtle and can be mistaken for other conditions. Regular screening and awareness can lead to early diagnosis and effective management
Get yourself tested for thyroid disorders

Test T3,T4 and TSH

If anything abnormal we used to check anti thyroid antibodies also

Ultrasound neck to see any nodule in gland

See your doctor if you have any problem

Living with Thyroid Disorders

For those diagnosed with thyroid disorders, effective management often involves medication, lifestyle adjustments, and regular monitoring. Synthetic thyroid hormones can help manage hypothyroidism, while antithyroid medications or radioactive iodine treatment can treat hyperthyroidism. Maintaining a balanced diet, managing stress, and engaging in regular physical activity also support thyroid health.

Conclusion

World Thyroid Day serves as a reminder of the critical role the thyroid gland plays in our overall health and well-being. By increasing awareness, promoting early diagnosis, and supporting those affected by thyroid conditions, we can improve outcomes and enhance the quality of life for millions around the world. This day encourages us all to pay closer attention to our thyroid health and advocate for better education and resources to combat thyroid disorders effectively.

bookmark_borderWorld hypertension day

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World hypertension day

World hypertension day

आज वर्ल्ड हाइपरटेंशन डे है, आइए जानते हैं ब्लड प्रेशर के विषय में डॉ रूबी बंसल से – जो एक Preventive health & Infectious Diseases Expert होने के साथ ही MD, Fellowship HIV Medicine (MAMC, Delhi), Observership HIV & Transplant ID (UIC, USA), Fellowship Infectious Diseases (CMC, Vellore ) और WOW India की Joint Secretary हैं… एक बार अवश्य इस लेख को पढ़ें… डॉ पूर्णिमा शर्मा, Secretary Gen. WOW India & Web Editor…

  • उच्च रक्तचाप (हाइपरटेंशन) क्या है?

    Dr. Ruby Bansal
    Dr. Ruby Bansal

उच्च रक्तचाप, जिसे हाइपरटेंशन भी कहा जाता है, एक सामान्य स्थिति है जिसमें आपकी धमनियों में रक्त का दबाव लंबे समय तक अत्यधिक बढ़ा रहता है। यह हृदय और रक्त वाहिकाओं को अधिक मेहनत करने पर मजबूर करता है, जिससे हृदय रोग, स्ट्रोक, और अन्य गंभीर स्वास्थ्य समस्याएं हो सकती हैं।

  • लक्षण:

उच्च रक्तचाप के प्रमुख लक्षणों में शामिल हैं:

गंभीर सिरदर्द headache

थकान या भ्रम

घबराहट

छाती में दर्द

सांस लेने में तकलीफ

धुंधली दृष्टि

मूत्र में रक्त blood in urine

  • कारण:

उच्च रक्तचाप के दो मुख्य प्रकार होते हैं:

प्राथमिक (एसेन्शियल) हाइपरटेंशन: इसके कारण स्पष्ट नहीं होते हैं और यह धीरे-धीरे वर्षों में विकसित होता है।

सेकेंडरी हाइपरटेंशन: यह और बीमारियों के कुप्रभाव के कारण होता है, जैसे किडनी की समस्याएं, थायरॉइड विकार, एड्रेनल ग्लैंड की बीमारियां, या कुछ दवाओं का उपयोग

  • जोखिम कारक: high risk causes

आयु: 60 वर्ष से अधिक आयु के लोगों में उच्च रक्तचाप अधिक आम है।

अधिक वजन या मोटापा

शराब और तंबाकू का अधिक उपयोग

अधिक नमक का सेवन

शारीरिक गतिविधि की कमी

तनाव

  • इलाज:

उच्च रक्तचाप का इलाज करने के लिए विभिन्न प्रकार की दवाएं उपलब्ध हैं, जिनमें डाययूरेटिक्स, बीटा-ब्लॉकर्स, कैल्शियम चैनल ब्लॉकर्स, और एंजियो इसके अलावा, जीवनशैली में बदलाव, जैसे स्वस्थ आहार अपनाना, नियमित व्यायाम करना, और नमक का सेवन कम करना भी महत्वपूर्ण है

  • निष्कर्ष:

उच्च रक्तचाप एक गंभीर स्थिति है जो समय पर निदान और उचित इलाज के बिना हृदय रोग और स्ट्रोक का कारण बन सकता है अतः जांच और स्वस्थ जीवनशैली अपनाना अत्यंत आवश्यक है।

bookmark_borderPolycystic Ovary Syndrome

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Polycystic Ovary Syndrome

Polycystic Ovary Syndrome

An article by Dr Deepika Kohli – a well-known Dietitian/Nutritionist in Mayur Vihar Ph-I, Delhi and has an experience of 26 years in this field. Ms. Deepika Kohli practices at Deepika’s Diet Clinic in Mayur Vihar Ph-I, Delhi, Jeevan Anmol Hospital in Mayur Vihar Ph-I, Delhi and Life Care Centre in Preet Vihar, Delhi. She is a Certified Diabetes Educator ) from Pfizer in 2011. She is a member of Indian Dietetic Association. Some of the services provided by the doctor are: Diabetic diet, PCOD Diet, Weight Gain Diet Counselling, Therapeutic Diet’s and Weight Loss Diet Counselling etc. Must read… Dr. Purnima Sharma – Sec. Gen. WOW India & Editor of WOW Website…

* *Understanding Polycystic Ovary Syndrome

(PCOS): Symptoms and Dietary Management* *

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects people with ovaries, typically during

Dr. Deepika Kohli
Dr. Deepika Kohli

their reproductive years. PCOS is characterized by an imbalance of reproductive hormones, which can lead to a

variety of symptoms and potential complications. While the exact cause of PCOS is not fully understood, factors such as genetics, insulin resistance, and inflammation are believed to play a role in its development.

PCOS is a complex condition that involves a combination of hormonal imbalances, metabolic disturbances, and reproductive issues. One of the hallmarks of PCOS is the presence of small fluid-filled sacs (cysts) on the ovaries, which can interfere with normal ovulation and menstrual cycles.

* *Symptoms of PCOS in Young Girls* *

PCOS can present differently in individuals, but common symptoms in young girls may include:

  1. * *Irregular Menstrual Cycles**: Girls with PCOS may experience irregular periods or may go for long stretches without menstruating.
  2. * *Excessive Hair Growth (Hirsutism)**: PCOS can cause increased hair growth on the face, chest, back, or other areas of the body due to elevated levels of androgens (male hormones).
  3. * *Acne**: Hormonal imbalances associated with PCOS can lead to acne breakouts, particularly along the jawline and chin.
  4. ** Weight Gain**: Many girls with PCOS struggle with weight management, as insulin resistance and hormonal imbalances can contribute to weight gain, especially around the abdomen.

* *Dietary Management for PCOS**

Diet plays a crucial role in managing PCOS symptoms and promoting overall health. A wellbalanced diet can help regulate blood sugar levels, reduce insulin resistance, manage weight, and improve hormonal balance. Here’s a detailed look at dietary recommendations for individuals with PCOS:

  1. * *Emphasize Whole Foods**: Focus on whole, minimally processed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients and fiber while minimizing added sugars and refined carbohydrates.
  2. * *Choose Low-Glycemic Index (Gl)

Carbohydrates**: Opt for carbohydrates that have a low glycemic index, which means they cause a slower and more gradual increase in blood sugar levels. Examples include whole grains (e.g., quinoa, barley), legumes, fruits, and non-starchy vegetables.

  1. * *Balance Macronutrients**: Aim for a balanced intake of macronutrients, including carbohydrates, proteins, and fats, to help stabilize blood sugar levels and promote satiety. Include lean proteins such as poultry, fish, tofu, and legumes in your meals.
  2. * *Healthy Fats**: Incorporate healthy fats such as avocados, nuts, seeds, and olive oil into your diet. These fats can help improve insulin sensitivity and reduce inflammation.
  3. * *Limit Added Sugars and Refined

Carbohydrates**: Minimize consumption of foods and beverages high in added sugars, refined carbohydrates, and processed foods. These foods can cause spikes in blood sugar levels and exacerbate insulin resistance.

  1. * *Moderate Dairy Intake**: Some research suggests that high dairy intake may worsen PCOS symptoms due to its potential impact on insulin levels and hormonal balance. Choose dairy products in moderation and opt for low-fat or non-dairy alternatives if needed.
  2. * *Stay Hydrated**: Drink plenty of water throughout the day to stay hydrated and support overall health.
  3. * *Manage Portions**: Pay attention to portion sizes to avoid overeating, which can contribute to weight gain and insulin resistance.

In conclusion, PCOS is a complex hormonal disorder that can present with a variety of symptoms in young girls. Dietary management plays a crucial role in managing PCOS symptoms and promoting overall health. By emphasizing whole foods, choosing low-glycemic index carbohydrates, balancing macronutrients, and limiting added sugars and refined carbohydrates, individuals with PCOS can support hormone balance, regulate blood sugar levels, and improve their overall quality of life. Consulting with a healthcare provider or registered dietitian can provide personalized guidance and support for managing PCOS through diet and lifestyle modifications.

bookmark_borderSimple Strategies for Liver Health

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Simple Strategies for Liver Health

Simple Strategies for Liver Health

—–Dr. Ruby Bansal

Dear friends! Yesterday was the International Liver Day… that’s why Dr. Ruby Bansal – a Preventive health & Infectious Diseases Expert and Joint Secretary of WOW India – sent this article about some Simple Strategies for Liver Health Adult… Must read… Dr. Purnima Sharma, Sec. Gen. of WOW India and Editor of WOW Web…

Keeping Your Liver Happy: Simple Strategies for Liver Health

The liver is one of the most vital organs in the body, responsible for a multitude of functions essential for

Dr. Ruby Bansal
Dr. Ruby Bansal

our well-being. From filtering toxins and metabolizing nutrients to producing bile for digestion, its role is paramount. However, our modern lifestyles often put undue stress on this hardworking organ. By adopting some simple lifestyle changes, you can ensure your liver stays healthy and happy for years to come.
What to do to keep liver happy n healthy

Balanced Diet:
A well-balanced diet is crucial for liver health. Focus on incorporating plenty of fruits, vegetables, whole grains, and lean proteins into your meals. Limit your intake of processed foods, saturated fats, and added sugars, as these can burden the liver and contribute to fatty liver disease.

Hydration:
Proper hydration is key to supporting liver function. Aim to drink plenty of water throughout the day to help flush toxins from your system. Herbal teas and infused water can also be excellent choices to keep you hydrated while providing additional health benefits.

Limit Alcohol Consumption:
Excessive alcohol consumption can wreak havoc on the liver, leading to conditions like alcoholic fatty liver disease, hepatitis, and cirrhosis. If you choose to drink, do so in moderation. For optimal liver health, it’s recommended that men limit alcohol intake to no more than two drinks per day, and women to one drink per day.

Exercise Regularly:
Regular physical activity not only helps maintain a healthy weight but also supports liver function. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Activities like brisk walking, swimming, or cycling are great options to get your heart pumping and your liver happy.

Quit Smoking:
Smoking is not only harmful to your lungs but also to your liver. The toxic chemicals in cigarette smoke can impair liver function and increase the risk of liver disease. If you smoke, quitting is one of the best things you can do for your overall health and the health of your liver.

Practice Safe Sex:
Certain viruses, such as hepatitis B and C, can be transmitted through unprotected sexual activity and can cause serious liver damage. Protect yourself and your partner by practicing safe sex and getting tested regularly for sexually transmitted infections.

Manage Stress:
Chronic stress can take a toll on the liver and contribute to inflammation and liver disease. Incorporate stress-reducing activities into your daily routine, such as meditation, deep breathing exercises, yoga, or spending time in nature.

Get Regular Check-ups:
Regular visits to your healthcare provider are essential for monitoring your liver health. Blood tests can detect liver enzyme levels and other markers of liver function, allowing for early detection and intervention if necessary.

Conclusion:
By adopting these simple strategies, you can support optimal liver health and reduce your risk of liver disease. Remember that small changes can make a big difference over time. Take care of your liver, and it will take care of you for years to come.

 

bookmark_borderAdult Vaccination

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Adult Vaccination

Adult Vaccination

Dear friends! Adult immunization is an essential component of preventive healthcare. Vaccines protect individuals, prevent the spread of diseases, and help to create healthier communities. That’s why, Dr. Ruby Bansal – a Preventive health & Infectious Diseases Expert and Joint Secretary of WOW India – is telling us about Adult Vaccination… You can contact her on : 9910530309…Must read… Dr. Purnima Sharma, Sec. Gen. of WOW India and Editor of WOW Web…

Adult Vaccination: Most economical and effective tool for prevention of infectious diseases

Immunization is often associated with childhood vaccinations

Dr. Ruby Bansal
Dr. Ruby Bansal

Are they only for children?

Do adults need vaccines ?

 the importance of vaccines extends well into adulthood. Adult immunization plays a vital role in preventing diseases, reducing complications, and safeguarding public health. Despite this, there is a significant gap in adult vaccination rates compared to childhood vaccination rates.

This article highlights the importance of adult immunization and aims to raise awareness about the vaccines recommended for adults.

Whole World is witness about role of covid vaccination in community

The Need for Adult Immunization:

Protecting against Vaccine-Preventable Diseases: Vaccines are one of the most effective ways to prevent infectious diseases. Many diseases, such as influenza, pneumonia, shingles, hepatitis & typhoid  can have severe consequences for adults. Vaccination helps reduce the risk of infection and its complications.

Reducing Disease Transmission: Vaccines not only protect the vaccinated individual but also help prevent the spread of diseases within the community. By getting vaccinated, adults can contribute to herd immunity, protecting those who cannot be vaccinated due to medical conditions or age.

Recommended Vaccines for Adults:

Influenza (Flu) Vaccine: The influenza virus can cause severe illness and even death, particularly in older adults and individuals with chronic health conditions. Yearly flu vaccination is recommended for all adults.

Pneumococcal Vaccines: Pneumococcal disease can lead to pneumonia, meningitis, and bloodstream infections. Vaccination is recommended for adults over 65 years old and those with certain medical conditions like COPD, Asthma, Immunocompromised status, transplant patients etc

Tetanus, Diphtheria, and Pertussis (Tdap) Vaccine: Protection against tetanus, diphtheria, and pertussis (whooping cough) can weaken over time. Adults should receive a booster Tdap vaccine and tetanus-diphtheria (Td) booster every 10 years.

Shingles (Herpes Zoster) Vaccine: Shingles can cause a painful rash and long-lasting nerve pain. The shingles vaccine is recommended for adults aged 50 and older.

Hepatitis Vaccines: Vaccines are available for hepatitis A and hepatitis B, which can cause liver disease. Vaccination is recommended for adults at risk due to occupation, travel, lifestyle choices, or certain medical conditions.

Human Papillomavirus (HPV) Vaccine: The HPV vaccine protects against several types of cancer, including cervical, anal, and oropharyngeal cancers. It is recommended for adults up to age 26 years , particularly those who missed vaccination in adolescence. It is recommended young boys as well girls upto age 16 years

This vaccine is important both adolescents boys and girls

Adult immunization is an essential component of preventive healthcare. Vaccines protect individuals, prevent the spread of diseases, and help to create healthier communities. It is crucial for adults to stay up-to-date with their immunizations and consult with healthcare providers to determine the vaccines that are appropriate for their age, health status, and lifestyle. By prioritizing adult immunization, we can all contribute to a healthier future for ourselves and those around us.

bookmark_borderUnderstanding Hypertension

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Understanding Hypertension

Understanding Hypertension

Dr. Deepika Kohli
Dr. Deepika Kohli

Understanding Hypertension – an article by Dr. Deepika Kohli – a well-known Dietitian/Nutritionist and a Certified Diabetes Educator from Pfizer in 2011. She is a member of Indian Dietetic Association. Must read… Dr. Purnima Sharma, Secretary General & Editor of WOW Website…

Understanding Hypertension:

Definition, Normal vs. Elevated Values, and Dietary Management

Hypertension, commonly known as high blood pressure, is a chronic medical condition characterized by elevated blood pressure levels in the arteries. Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood throughout the body. Hypertension is a significant risk factor for cardiovascular disease, including heart attack, stroke, and other complications, making its management

crucial for overall health.

**Definition of Hypertension* *

Hypertension is typically defined as blood pressure measurements consistently higher than normal. Blood pressure is measured in millimetres of mercury (mmHg) and is recorded as two numbers:

  1. * *Systolic Pressure**: The first (top) number represents the pressure in the arteries when the heart beats or contracts to pump blood.
  2. **Diastolic Pressure**: The second (bottom) number represents the pressure in the arteries when the heart is at rest between beats.
  • *Normal vs. Elevated Blood Pressure Values* *

The American Heart Association (AHA) classifies blood pressure values into the following categories:

 * *Normal**: Systolic pressure less than 120 mmHg and diastolic pressure less than 80 mmHg.

  • * *Elevated**: Systolic pressure between 120-129 mmHg and diastolic pressure less than 80 mmHg.
  • * *Hypertension Stage 1**: Systolic pressure between 130-139 mmHg or diastolic pressure between 80-89 mmHg.
  • * *Hypertension Stage 2**: Systolic pressure 140 mmHg or higher or diastolic pressure 90 mmHg or higher.
  • * *Hypertensive Crisis**: Systolic pressure higher than 180 mmHg and/or diastolic pressure higher than 120 mmHg.

It’s important to note that elevated blood pressure values may require lifestyle modifications and close monitoring to prevent progression to hypertension.

  • *Dietary Management for Hypertension* *

Diet plays a crucial role in managing hypertension by reducing blood pressure levels and lowering the risk of cardiovascular complications. Here’s a detailed look at dietary recommendations for individuals with hypertension:

  1. * *DASH Diet**: The Dietary Approaches to Stop Hypertension (DASH) diet is a well-established dietary pattern that emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting saturated fats, cholesterol, and sodium. The DASH diet has been shown to significantly lower blood pressure levels.
  2. * *Limit Sodium Intake**: Excessive sodium intake can contribute to high blood pressure. Aim to limit sodium consumption by avoiding processed and packaged foods, which are often high in sodium, and using herbs, spices, and other flavourings to season meals instead of salt.
  3. * *Increase Potassium-Rich Foods* * Potassium helps counteract the effects of sodium on blood pressure. Include potassium rich foods such as bananas, oranges, spinach, sweet potatoes, and beans in your diet.
  4. * *Magnesium-Rich Foods**: Magnesium plays a role in regulating blood pressure. Foods high in magnesium include leafy green vegetables, nuts, seeds, whole grains, and legumes.
  5. * *Limit Alcohol Consumption**: Excessive alcohol consumption can raise blood pressure levels. If you choose to drink alcohol, do so in moderation (up to one drink per day for women and up to two drinks per day for men).
  6. * *Maintain a Healthy Weight**: Excess weight is a risk factor for hypertension. Aim to achieve and maintain a healthy weight through a balanced diet and regular exercise.
  7. * *Monitor Caffeine Intake**: While moderate caffeine intake is generally safe for most people, excessive caffeine consumption may temporarily raise blood pressure levels. Limit caffeine intake from sources such as coffee, tea, and energy drinks if needed.
  8. * *Be Mindful of Portion Sizes**: Pay attention to portion sizes to avoid overeating, which can contribute to weight gain and high blood pressure.

In conclusion, hypertension is a common medical condition characterized by elevated blood pressure levels in the arteries. Dietary management plays a crucial role in controlling blood pressure and reducing the risk of cardiovascular complications. By following a heart-healthy diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting sodium, alcohol, and processed foods, individuals with hypertension can support overall heart health and improve their quality of life. It’s essential to work closely with a healthcare provider or registered dietitian to develop a personalized dietary plan tailored to individual needs and preferences.

bookmark_borderSwine flu

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Swine flu

Swine flu

            Dear friends! With the changing of weather, cases of Swine Flu have also started appearing. That’s

Dr. Priya Kapur
Dr. Priya Kapur

why, Dr. Ruby Bansal – a Preventive health & Infectious Diseases Expert – has written this article on the subject – what are the symptoms of this disease, what are the causes of this and how to prevent it… Dr. Priya Kapur, Editor WOW Web

Swine flu Causes Symptoms Treatment and Vaccination

Currently due to sudden change in weather many people are coughing and suffering from fever its favourable time for viral infections one of which is swine flu.

What is swine flu which is spreading around Causes, Symptoms, and Prevention

Dr. Ruby Bansal
Dr. Ruby Bansal

Swine flu, also known as H1N1 influenza, is a respiratory illness caused by the H1N1 virus. It first emerged in 2009, causing a global pandemic. While the virus has since become a seasonal flu virus, outbreaks can still occur. Understanding the causes, symptoms, and prevention measures is essential in managing the risk of swine flu.

Causes:

Swine flu is caused by the H1N1 virus, which is a subtype of influenza A virus. The virus can spread from person to person through respiratory droplets produced when an infected person coughs or sneezes. It can also spread by touching surfaces contaminated with the virus and then touching the mouth, nose, or eyes.

Symptoms:

The symptoms of swine flu are similar to those of seasonal influenza and can include:
Fever
Cough
Sore throat
Runny or stuffy nose
Body aches
Fatigue
Headache
Chills
Some people may also experience diarrhea and vomiting

Prevention:

Preventing swine flu involves practicing good hygiene and getting vaccinated

Vaccination: Getting vaccinated against the flu, including the H1N1 strain, is the most effective way to prevent swine flu. Annual flu vaccines are recommended for everyone over six months of age.

Hygiene: Wash your hands frequently with soap and water for at least 20 seconds, especially after coughing or sneezing. Use alcohol-based hand sanitizers if soap and water are not available. Avoid touching your face, especially your eyes, nose, and mouth.

Cover Your Mouth and Nose: When coughing or sneezing, cover your mouth and nose with a tissue or your elbow. Dispose of tissues properly and wash your hands immediately.

Stay Home When Sick: If you have flu-like symptoms, including fever, cough, and body aches, stay home from work or school to prevent spreading the virus to others.
Avoid Close Contact: Avoid close contact with sick individuals, and if you are sick, avoid close contact with others to prevent spreading the virus.

Treatment:
Most cases of swine flu are mild and can be treated with over-the-counter medications to relieve symptoms. However, in severe cases or for individuals at high risk of complications are advised by doctors antiviral medications like tamiflu and symptomatic treatment

Conclusion:

Covid is different from swine flu
Swine flu is a respiratory illness caused by the H1N1 virus. While it shares similarities with seasonal influenza, it can cause severe illness and even death, particularly in high-risk groups such as young children, pregnant women, older adults, and individuals with underlying health conditions. Practicing good hygiene, getting vaccinated, and staying informed about the latest developments in swine flu prevention and treatment are essential in reducing the risk of infection and mitigating its impact on public health.

bookmark_borderUnderstanding Diabetes

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Understanding Diabetes

Understanding Diabetes

An article by Dr. Deepika Kohli

Hi friends! today I am sharing an article by Dr Deepika Kohli on Understanding Diabetes: Types, Diabetic Diet, and the Role of Fiber. Dr. Kohli is a well-known Dietitian/Nutritionist in Mayur Vihar Ph-I, Delhi and

Dr. Priya Kapur, Editor WOW Web
Dr. Priya Kapur, Editor WOW Web

has an experience of 26 years in this field. Ms. Deepika Kohli practices at Deepika’s Diet Clinic in Mayur Vihar Ph-I, Delhi, Jeevan Anmol Hospital in Mayur Vihar Ph-I, Delhi and Life Care Centre in Preet Vihar, Delhi. She is a Certified Diabetes Educator ) from Pfizer in 2011. She is a member of Indian Dietetic Association. Some of the services provided by the doctor are: Diabetic diet, PCOD Diet, Weight Gain Diet Counselling, Therapeutic Diet’s and Weight Loss Diet Counselling etc. Must read… Dr. Priya Kapur, Editor of WOW Website…

 

Understanding Diabetes: Types, Diabetic Diet, and the Role of Fiber

Dr. Deepika Kohli
Dr. Deepika Kohli

Diabetes is a chronic metabolic disorder characterized by elevated levels of blood glucose, either due to insufficient production of insulin (a hormone produced by the pancreas that regulates blood sugar) or the body’s inability to effectively utilize insulin. This condition affects millions of people worldwide and can lead to serious complications if not managed properly.

There are primarily two types of diabetes:

  1. **Type 1 Diabetes**: This type of diabetes occurs when the immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas. As a result, the body is unable to produce insulin, leading to high blood sugar levels. Type 1 diabetes is typically diagnosed in children and young adults, and it requires lifelong insulin therapy for management.
  2. **Type 2 Diabetes**: Type 2 diabetes develops when the body becomes resistant to insulin or when the pancreas fails to produce enough insulin to meet the body’s needs. This type of diabetes is more common in adults, although it is increasingly being diagnosed in children and adolescents due to rising obesity rates and sedentary lifestyles. Type 2 diabetes can often be managed through lifestyle changes, such as diet and exercise, although some individuals may also require medication or insulin therapy.

A crucial aspect of managing diabetes, especially type 2 diabetes, is following a balanced and nutritious diet. For adults with diabetes, a diabetic diet aims to regulate blood sugar levels, maintain a healthy weight, and reduce the risk of complications. Here’s what a diabetic diet typically consists of:

  1. * *Carbohydrates**: Monitoring carbohydrate intake is essential for managing blood sugar levels. Instead of eliminating carbohydrates entirely, focus on consuming complex carbohydrates found in whole grains, fruits, vegetables, and legumes, as these are digested more slowly and have less of an impact on blood sugar levels compared to simple carbohydrates.
  2. * *Protein**: Including lean sources of protein, such as poultry, fish, tofu, legumes, and low-fat dairy products, can help stabilize blood sugar levels and promote satiety.
  3. * *Fats**: Opt for healthy fats, such as those found in nuts, seeds, avocados, and olive oil, while limiting saturated and trans fats, which can increase the risk of heart disease.
  4. * *Fiber**: Fiber plays a crucial role in the diabetic diet as it helps regulate blood sugar levels, improve digestion, and promote overall health. Fiber-rich foods include fruits, vegetables, whole grains, legumes, and nuts.

The role of fiber in the diabetic diet cannot be overstated. Fiber slows down the absorption of sugar into the bloodstream, which helps prevent spikes in blood glucose levels after meals. Additionally, fiber promotes a feeling of fullness, which can aid in weight management and reduce the risk of overeating.

Moreover, fiber-rich foods are often nutrientdense and low in calories, making them ideal choices for individuals with diabetes who need to manage their weight. Incorporating a variety of fiber-rich foods into meals and snacks can contribute to better blood sugar control and overall health.

In conclusion, diabetes is a complex condition that requires careful management, including dietary modifications. Following a diabetic diet that emphasizes balanced meals rich in complex carbohydrates, lean protein, healthy fats, and fiber can help individuals with diabetes maintain stable blood sugar levels, achieve a healthy weight, and reduce the risk of complications associated with the disease. Incorporating fiberrich foods into the diet is particularly important, as fiber offers numerous health benefits and plays a key role in managing blood sugar levels effectively.