10 Tips for a healthy heart

A strong heart is a result of healthy lifestyle choices. Be active and stress-free

Today's fast-paced life and workplace pressures escalate stress levels, taking a toll on one's heart. We must realise that the healing power of the body decreases when under stress, leading to many complications like hypertension and poor immunity. Today, even youngsters are prone to heart ailments. So, it's very important to stay healthy and manage your stress levels by understanding the risk factors - high cholesterol levels, stressful lifestyle, smoking, and lack of exercise - following simple changes in lifestyle.

Avoid smoking
Smoking reduces life expectancy by 15-25 years. If you are a smoker, you are twice more likely to have a heart attack than a non-smoker. The moment you stop smoking, the risk of heart attack begins to reduce.

Cut down on salt
Too much salt can cause high blood pressure, which increases the risk of developing coronary heart disease.

Watch your diet
Try to have a balanced diet. Eat fresh fruits and vegetables, starch foods such as wholegrain bread and rice.

Monitor your alcohol
Too much alcohol can damage the heart muscle, increase blood pressure and also lead to weight gain. Avoid intake of alcohol or at least limit it to one to two units a day, gradually decreasing the consumption.

Get active
At least aim for 30 minutes of moderate exercise a day. Keeping yourself fit not only benefits the heart but also improves mental health and well-being.

Monitor your BP, blood sugar and cholesterol levels
Routine medical check-ups will ring an alarm, if you need medical help.

Manage your waist
Cholesterol deposition in blood vessels begins in the first decade of life. Carrying a lot of extra weight as fat can greatly affect your health. Make small but healthy changes in your diet.

Manage your stress level
If you find things are getting on top of you, you may fail to eat properly, smoke and drink too much. This may increase your risk of a heart attack. Practice yoga/meditation. Take a vacation.

Check your family history
If a close relative is at risk of developing coronary heart disease from smoking, high BP, high cholesterol, lack of physical activity, obesity and diabetes, then you could be at risk too.

Laughter is the best therapy
Laughter anytime will work wonders for you. It is an instant way to unleash the pressure and it makes you feel light.

(Inputs by Dr Kushagra Katariya, chief cardiothoracic surgeon, Artemis Health Institute, Gurgaon)

How stress affects your oral health

Excess stress may give you a headache, a stomachache, or just a feeling of being "on edge." But too much stress could also be doing a number on your mouth, teeth, gums, and overall health.

The potential fallout from stress and anxiety that can affect your oral health includes:

·         Mouth sores, including canker sores and cold sores

·         Clenching of teeth and teeth grinding (bruxism)

·         Poor oral hygiene and unhealthy eating routines

·         Periodontal (gum) disease or worsening of existing periodontal disease

So how can you prevent these oral health problems?

Mouth Sores

Canker sores -- small ulcers with a white or grayish base and bordered in red -- appear inside the mouth, sometimes in pairs or even greater numbers. Although experts aren't sure what causes them -- it could be immune system problems, bacteria, or viruses -- they do think that stress, as well as fatigue and allergies, can increase the risk of getting them. Canker sores are not contagious.

Most canker sores disappear in a week to 10 days. For relief from the irritation, try over-the-counter topical anesthetics. To reduce irritation, don't eat spicy, hot foods or foods with a high acid content, such as tomatoes or citrus fruits.

Cold sores, also called fever blisters, are caused by the herpes simplex virus and are contagious. Cold sores are fluid-filled blisters that often appear on or around the lips, but can also crop up under the nose or around the chin area.

Emotional upset can trigger an outbreak. So can a fever, a sunburn, or skin abrasion.

Like canker sores, fever blisters often heal on their own in a week or so. Treatment is available, including over-the-counter remedies and prescription antiviral drugs. Ask your doctor or dentist if you could benefit from either. It's important to start treatment as soon as you notice the cold sore forming.

Teeth Grinding

Stress may make you clench and grind your teeth -- during the day or at night, and often unconsciously. Teeth grinding is also known as bruxism.

If you already clench and grind your teeth, stress could make the habit worse. And, grinding your teeth can lead to problems with the temporomandibular joint (TMJ), located in front of the ear where the skull and lower jaw meet.

See your doctor and ask what can be done for the clenching and grinding. Your dentist may recommend a night guard, worn as you sleep, or another appliance to help you stop or minimize the actions.

Poor Oral Hygiene

Being under extreme stress may affect your mood and cause you to skip oral hygiene habits such as flossing and brushing.

If you don't take care of your mouth, your teeth and overall oral health can suffer. If you already have gum disease, skipping daily hygiene may worsen the problem. If your mouth is in relatively good health, falling down on brushing and flossing can lead to gum disease or increase your risk of cavities.

When under stress, you may also develop unhealthy eating habits, such as snacking on large amounts of sugary foods or drinks. These habits increase the risk for tooth decay and other problems.

Just reminding yourself of the importance of hygiene and healthy eating may help. Boosting or resuming your exercise routine can help you relieve stress and feel energized enough to tend to your oral hygiene and cook healthier meals. Exercise will also boost your immune system -- and that, too, is good for your oral health.

Gum Disease

Stress can cause an increase in dental plaque, even when the high stress levels are short term. That's according to a study that evaluated people who cared for loved ones with dementia and who experienced stress.

Long-term, the stress these caregivers felt boosted their risk of bleeding gums, or gingivitis, which can progress to serious gum disease.

Stress can lead to depression. And depressed patients, according to recent research, have twice the risk of an unfavorable outcome from gum disease treatment compared to those who aren't depressed.

You can't make depression or the stress disappear, of course. But experts say that learning healthy coping strategies can help reduce the risk of gum problems getting worse. Healthy coping is "problem-focused" with active and practical strategies to deal with the stress and depression, experts say. 

Remember, eating a balanced diet, seeing your dentist regularly, and good oral hygiene help reduce your risks of periodontal disease. Make sure you brush twice a day and floss daily. 

Effective Living Clinic

B-3/19, 0:1, Sector 3, Vashi

Navi Mumbai 400703

Tel: 9987223811 / 9969105310

www.effectivelivingclinic.com

Rejuvenate greets you Happy Dussehra

Dussehra in the north

In North India, mainly in Uttar Pradesh, Madhya Pradesh and Haryana, Dussehra is celebrated with Ramlila, that ends with burning an effigy of Ravan, the ten-headed demon. It symbolises the victory of good over evil. According to Hindu mythology, Ravan kidnapped Sita, the wife of Ram, the prince of Ayodhya. Ram along with his brother Lakshman conquered Lanka (Ravan’s kingdom) with the help of Sugreeva (king of monkeys) and his army. The prince returned with his brother and wife on the auspicious day of Dussehra

Durga puja in the east
In Indian states like Orrisa, Assam and Bengal, the last four days of Navratri are celebrated as Durga puja. And on the last day, they take idols of durga for visarjan. They celebrate the victory of Maa Durga over the demon Mahisasura who captured Swarglok (heaven).  The married women then play sindoor khela, where they smear each other with sindoor or vermillion powder.

Exchanging gold in the west
In Maharashtra too, Dussehra symbolises the victory of good over evil. Other than exchanging gifts and sweets, they also exchange leaves of the Aapta tree. The leaves symbolise gold and are meant to bring prosperity. Maharashtrians also think that it is an auspicious day to start new ventures.

Vijayadashami in the south
In the south, Dussehra is more commonly known as Vijayadashami. In Tamil Nadu, bomai kolu or different dolls and statues are placed on miniature platforms/steps. On the last day, the kolu is removed. In most parts of Kerala, the last day is dedicated to Saraswati puja. It is also known as vidyarambham. Three days before Dussehra, students wrap their books in a cloth and keep it in front of Saraswati (Goddess of learning). They are unwrapped on the day of dussehra and are read in front of Saraswati’s idol.  Little children are initiated into education by making them write on rice.

How do you celebrate Dussehra? Leave us a comment and let us know.Diwali, Christmas, New Year... the festive season has only yet begun and we can already feel the excitement. The best part is it's contagious! Keep Smiling and enjoy life. .

http://www.effectivelivingclinic.com/



HAPPY ONAM

Rejuvenate greets you a HAPPY ONAM

Quick tips to stay fit at work

                                           

Exercising at work seems impossible. While we find it difficult to keep our hands off that packet of chips lying on our desks, the rest of us make frequent visits to the canteen to admire the spicy and tangy nibbles. It is okay to pander to your favourite food sometimes as long as you manage to burn those extra calories. So, how do you stay active and fit at work?

Doing the small things right 
To be fit, one has to be mentally and physically agile along with a lot of energy and a positive frame of mind. "Fitness comes with a combination of willpower and determination. At work, one can do several things in order to be active. Activities such as bending down to pull out a file, stretching, walking up to your colleagues to deliver or receive messages or documents rather than using e-mails, getting up and fetching yourself a cup of coffee/ tea and other beverages instead of ordering it can also help in a large ways," says Manjushree Dandekar, a fitness trainer and expert.

"My workplace is very close to my residence, so I choose to walk it up. Walking to work is the best option since I can avoid signals, traffic and at the same time, reach work on time," says Gautam Karkhanis, a fitness freak. However, this is possible only for a few lucky ones. The others have a plethora of options such as using the stairs in the office instead of the elevators. You'll burn a large number of calories and increase your stamina this way. It is one of the easiest and most common ways to work out while on the go. Climbing up and down the stairs keeps away lethargy and inactivity. Those with workplaces at the top floors can try climbing atleast three to four floors. You may also try squeezing a sponge ball while you read documents, make official phone calls and talk to colleagues. This will reduce your stress levels, while strengthening the muscles of your palms and hands alongside.

Watch what you eat 
Eating tiny, healthy meals every two hours would keep you away from lethargy which most of us experience after a heavy meal. Small intakes of food also keep you energetic throughout the day as your body gets the required nutrients to do so. You have to make sure that you consume energy-rich healthy foods. Keep away from junk food as much as possible. You may opt for fruits or fruit juices, a glass of toned milk, sandwiches and lots of salads. These are easily available at most of the canteens in offices and are quick and easy to make and carry from home.

Alternatives 
Nowadays, a lot of bosses also encourage their employees to join yoga and aerobics classes. Some of them even have work-outs and exercising sessions conducted for their employees by fitness professionals. "Exercising and staying active at work can increase your level of productivity since your body and mind is active at every instant," says Manjushree.

You can also be innovative in the quest to stay fit. Concurs Sushama Soman, a businesswoman, "I have my own office so I conduct walking meetings instead of the ones in the conference room. It meets make me feel both active and fresh and my employees too like the idea of it."

Here are a few more simple tips to keep you moving:
- Park your car a little away from your workplace to ensure that you walk more.
- Take deep breaths from time to time to be more alert. It will relieve you from pressures and tensions.
- Use the restroom on another floor by taking the stairs. It will make you walk a few extra steps to keep you active.
- Walk while you take a phone call.
- Stretch whenever you feel like to ward off stiffness.
- Take breaks at regular intervals.
- Avoid binging into fried snacks.
- Opt for healthier options like fruits instead.

Keeping fit is not only about jogging or lifting heavy weights. It's about adding short bouts of easy and simple movements that help keep you agile and fit. Squeezing in a little time for yourself while at work, isn't that tough after all. If you're regular with it, you'll take pleasure in your job. You'll smile at your boss while he/ she mounts you up with more work. So get going today and make your way to fun and fitness at office!

A rigorous exercise regimen makes us all feel good but it is difficult to make time for it, Chaitrali Sardesai suggests quick and easy ways to stay fit at work 

Smoking ups lung disease risk

Source: Times of India - Rejuvenate

Scientists have found that approximately one out of every twelve adult smokers have abnormal lung densities present on chest computed tomography (CT) images suggestive of interstitial lung disease which is associated with substantial reductions in lung volumes.

In addition, despite being positively associated with smoking, these lung densities were inversely not associated with emphysema.

It is increasingly acknowledged that interstitial lung disease may evolve prior to the development of symptoms. Although it is known that smoking can cause some forms of interstitial lung disease, the prevalence of these chest CT scan abnormalities and their effect on lung volumes had been unclear.

How living a healthier lifestyle can prevent Alzheimer's

Source: Yahoo - Rejuvenate

A study has found that Alzheimer's can be prevented by making some simple lifestyle changes like smoking less and exercising more.

Study author Dr Deborah Barnes, from San Francisco VA Medical Centre, called the findings "exciting".

"Over half of all Alzheimer's disease cases could potentially be prevented through lifestyle changes and treatment or prevention of chronic medical conditions," the Daily Express quoted her as saying.

"Analysing data from studies, we concluded that worldwide, the biggest modifiable risk factors for Alzheimer's disease are, in descending order of magnitude, low education, smoking, physical inactivity, depression, mid-life hypertension, diabetes and mid-life obesity.

"Together, these risk factors are associated with up to 51 percent of Alzheimer's cases worldwide - 17.2 million cases.

"What's exciting is that this suggests that some very simple lifestyle changes, such as increasing physical activity and quitting smoking, could have a tremendous impact on preventing Alzheimer's and other dementias worldwide.

"We are assuming that when you change the risk factor, then you change the risk.

"What we need to do now is figure out whether that assumption is correct," she stated.

The findings have been published in journal Lancet Neurology. (ANI)

How to make sure your kid eats healthy

Source: Times of India - Rejuvenate

After a shocking report yesterday on how more and more urban Indians are becoming obese, here’s some good news. School children are starting to get conscious about eating healthy. With principals, teachers and parents increasingly becoming worried about the rise in obesity among children, they are not only looking into what’s being served in the canteen and brought in tiffins, but also bringing on board dieticians and nutritionists. Here are some tips to make sure that your child eats right.

Healthy proteins: Growing children need protein. Dairy products (milk, curd, paneer etc), dals and pulses should be a part of their daily diet. For non-vegetarians, chicken and fish is advised, but not red meat. At snack time, give them a sandwich made of brown bread with cottage cheese, tofu or chicken.

Essential nutrients: Fresh fruits and vegetables are very important as they provide essential vitamins and minerals. A good way to ensure your child eats vegetables is by making yummy, vegetable soups for him. They are low in fat, yet nutritious. You could make sure he eats enough fruit by cutting up fruits and adding them to his morning cereal.

Go nuts: Children should regularly consume small amounts of dates and nuts, like almonds and walnuts. Though high in calories, they build immunity. Tip: Throw in a couple of almonds or a few dates into a fruit smoothie.

Start early: Children should be told the ill effects of consuming junk food. There should be restrictions on food sold in school canteens. You could make suggestions about what kind of food should be served during the next PTA meet. And if your child’s school agrees, you could also suggest that they get a nutritionist or dietician on board.

All work and no play: Schools and parents should emphasise sports and a healthy diet. Encourage your child to play a sport of their choice everyday. It could be anything from basketball to swimming, cycling or cricket. This ensures that they get their daily dose of cardio.

Top 10 hygiene tips to keep diseases at bay

Source: Times of India - Rejuvenate

Sweaty women in the train, slimy railings on overhead bridges, dirty auto-rickshaw seat covers, etc. Living in a big city means that you come into contact with several germs and bacteria, which are responsible for common ailments like cold and cough.

Dr Sujata Iyer, a general practitioner, says, "A lot of these germs have the potential to cause serious illnesses such as jaundice or tuberculosis too."

Here are some hygiene tips that you need to bear in mind if you live in a big city.

1. Wash your hands every time you come indoors.
If you use public transport, chances are that you have come into contact with surfaces that were touched by several other people. Make sure that you wash your hands with soap.

2. Wash your socks.
This is important not only for your personal health but it is also in general public interest. As you move around, your socks accumulate a lot of dust and bacteria.

3. Don't rub your eyes.
Rubbing your eyes with contaminated hands can transfer a lot of germs into them and cause eye infections.

4. Use a hand sanitiser.
For times when you can't wash your hands, carry a hand sanitising lotion with you. This becomes particularly important when you have to eat out in the middle of the day.

5. Carry tissues when commuting.
Tissues are better than cloth handkerchiefs as the latter accumulate germs on them, leading to infections. Therefore, carrying wet tissues is a better idea as they are disposable.

6. Avoid touching your hair.
The hair is one of the most exposed areas of the body. Avoid touching your hair to prevent transferring those germs on to your hands.

7. Use a deodorant.
Most people travelling by public transport stink, but that's no reason for you to join the club. A deodorant will also allow you to reduce the chance of bacteria breeding on your skin.

8. Treat skin infections in time.
Skin infections, if ignored, tend to aggravate and spread all over the body.

9. Clean your hands after playing with pets.
While playing with pets and strays is nice, they carry germs. Make sure to wash your hands before you sit down to eat your meal.  

10. Get immunised.
In big cites with lots of people, you don't know what surface carries what infection. Get yourself immunised against some common infections such as tetanus.

These basic hygiene tips will ensure that you stay safe from the common ailments that affect people in a city. 

Eggs lower in cholesterol than believed

Source: Mayo Clinic

Eggs are lower in cholesterol than previously thought, according to new nutrition data from the United States Department of Agriculture's Agricultural Research Service (USDA-ARS).

The USDA-ARS recently reviewed the nutrient composition of standard large eggs, and results show the average amount of cholesterol in one large egg is 185 mg, 14 per cent lower than previously recorded. The analysis also revealed that large eggs now contain 41 IU of vitamin D, an increase of 64 per cent.

"We collected a random sample of regular large shell eggs from 12 locations across the country to analyze the nutrient content of eggs," said Dr. Jacob Exler, Nutritionist with the Agricultural Research Service's Nutrient Data Laboratory.

"This testing procedure was last completed with eggs in 2002, and while most nutrients remained similar to those values, cholesterol decreased by 14 per cent and vitamin D increased by 64 per cent from 2002 values."