Why Preventive Healthcare for India?

There is an English proverb that states “Stitch in Time Saves Nine”, which means it is better to take necessary precautions for safety, rather than being sorry. The same applies to the field of healthcare, where it is always advisable to take necessary measures to prevent the occurrence of a disease, rather than taking actions once the disease had already occurred. This is the reason why the focus of healthcare across the world is shifting from curative healthcare to preventive healthcare   In India, the growing population has been plagued with multiple lifestyle diseases. The complexity of the same is increased by the fact that these diseases are chronic in nature, which can only be controlled but can never be fully cured.

The seriousness of the matter is evident from the following statistics in India:  

1. Four people die of heart attack every minute
2. Two people die of diabetes every minute
3. One people die of cancer and stroke every minute
4. 35% of deaths due to heart attack, cancer or diabetes have occurred to the population with an age group of 35 to 60  

The onslaught of these diseases can only be curbed if they are detected early. A study indicates that 40% of the cancer cases can be prevented with a healthy lifestyle of the patient and by early diagnosis of the disease. Although the Indian population has been primarily surviving on a curative healthcare so far, the following factors are pushing the same towards a preventive healthcare:

1. Increasing awareness about diseases in both rural and urban areas
2. Increase in disposable income, which allows the population to take pro-active steps in their personal healthcare
3. Increase in lifestyle diseases, which can only be curbed through preventive healthcare than curative healthcare  

But we have only walked a few steps in adopting a preventive healthcare system, as the challenges that lay in our paths are multiple with varying complexity. One of these challenges is the lack of an ecosystem that will allow the individual to make some changes in their daily lifestyle, which will allow them to adopt preventive healthcare.

ANEMIA (रक्ताल्पता या खून की कमी)

हमारे खून में दो तरह की कोशिका होती हैं -लाल व सफ़ेद | लाल रक्त कोशिका की कमी से शरीर में खून की कमी हो जाती है जिसे रक्ताल्पता या अनीमिया कहा जाता है | लाल रक्त कोशिका के लिए लौहतत्व (iron) आवश्यक है अतः हमारे हीमोग्लोबिन में लौह तत्व की कमी के कारण भी रक्ताल्पता होती है | 

रक्ताल्पता या खून की कमी होने से शरीर में कमज़ोरी उत्पन्न होना,काम में मन नहीं लगना,भूख न लगना,चेहरे की चमक ख़त्म होना,शरीर थका-थका लगना आदि इस रोग के मुख्य लक्षण हैं | स्त्रियों में खून की कमी के कारण 'मासिक धर्म' समय से नहीं होता है | खून की कमी बच्चों में हो जाने से बच्चे शारीरिक रूप से कमज़ोर हो जाते हैं जिसके कारण उनका विकास नहीं हो पाता तथा दिमाग कमज़ोर होने के कारण याद्दाश्त पर भी असर पढता है | इस वजह से बच्चे पढाई में पिछड़ने लगते हैं | 
आइये जानते हैं रक्ताल्पता के कुछ उपचार -

१- खून की कमी को दूर करने के लिए,अनार के रस में थोड़ी सी काली मिर्च और सेंधा नमक मिलाकर पीने से लाभ होता है | 
 

२- मेथी,पालक और बथुआ आदि का प्रतिदिन सेवन करने से खून की कमी दूर हो जाती है | मेथी की सब्ज़ी खाने से भी बहुत लाभ होता है क्यूंकि मेथी में आयरन प्रचुर मात्रा में होता है |
 

३- गिलोय का रस सेवन करने से खून की कमी दूर हो जाती है | आप यह अपने निकटवर्ती पतंजलि चिकित्सालय से प्राप्त कर सकते हैं | 
 

४- रक्ताल्पता से पीड़ित रोगियों को २०० मिली गाजर के रस में १०० मिली पालक का रस मिलाकर पीने से बहुत लाभ होता है
 

५- प्रतिदिन लगभग २००-२५० ग्राम पपीते के सेवन से खून की कमी दूर होती है | यह प्रयोग लगभग बीस दिन तक लगातार करना चाहिए | 
 

६- दो टमाटर काट कर उस पर काली मिर्च और सेंधा नमक डालकर सेवन करना रक्ताल्पता में बहुत लाभकारी होता है | 
 

७- उबले हुए काले चनों के प्रतिदिन सेवन से भी बहुत लाभ होता है | 
 

८- गुड़ में भी लौह तत्व प्रचुर मात्रा में होता है अतः भोजन के बाद एक डली गुड़ अवश्य खाएं लाभ होगा |

How to Lose Weight?: Just Change Common Food Habits

 

Fit people are successfully lean and healthy not due to good luck or hereditary, but because of having developed the right eating habits and regular exercise rou. It is not just what we consume, but also when we choose to eat, and how much, also plays a significant role in influencing our weight. We tell you about five very common eating habits that you need to change right away if you wish to lose weight.

The 'no breakfast' rule

Skipping breakfast is the commonest habit when it comes to food. Many people think that having a cup of tea/coffee is enough to sustain them till lunch. In fact, some even have more tea/coffee in case they feel hungry before lunch! However, did you know that breakfast is the most important meal of the day, in case you are planning to lose weight. Studies have found that people who give breakfast a miss are more likely to gain weight than those who don’t. A healthy breakfast helps trigger your metabolism right at the beginning of the day, preparing your body to burn more calories throughout the day.

The 'heavy breakfast' rule

While some completely skip breakfast, there are others who take the “healthy breakfast” too seriously! It is true that breakfast provides energy to the body, and kick starts metabolism for the rest of the day. However, with this view, having calorie-laden foods in the morning is not a very wise idea. Simple carbohydrate-rich foods, like cakes, rice, pasta, white bread, and desserts and fried foods tend to make you feel lethargic throughout the day, apart from aiding weight gain. Try and incorporate as many fresh fruits, vegetables and whole grains in your breakfast, as possible.

Eating only a few times in a day

The belief that if you eat as few times as possible, you will lose weight faster, is very common. However, having 5-6 small, healthy meals in a day is much better way to lose weight, rather than 2-3 large meals. Frequent small meals keep you full longer, provide you with energy, and also keep your weight under control. This is because you keep your metabolism active, thus burning more calories. Also, longer intervals of not eating activate the release of stress hormone, cortisol. This makes you feel hungrier, and eat more later. High cortisol levels are also responsible for accumulation of belly fat.

Eating quickly

Many people believe that if they finish their meals quickly, they might end up eating less. The complete opposite is in fact true! If you try to finish your plate quickly, you tend to get tempted to fill it up again, thus, eating much more. Instead, take your time to chew each morsel well, and take your time to finish your meals. Not only will you eat lesser, but this also aides in better digestion.

Eating late in the night

This habit is mostly a result of a disturbed sleep pattern. When you are awake till late, especially past midnight, your body sends hunger signals, making you want to eat something at the odd hours. Many people resort to comfort foods like, cookies, cake, fried foods, etc., at this time. It is very common for you to binge on high-calorie foods late in the night, when you are either watching TV or working for long hours. This holds truer for people who have starved during the day. If you wish to lose weight faster, make it a rule to have dinner by 8-8:30 pm, and eat nothing post that.

सही तरीके से पानी पियें और निरोगी रहें

Low FODMAP Diet: Best solution for Irritable Bowel Syndrome

Irritable Bowel Syndrome (IBS) is a condition that is characterized by gut symptoms including abdominal pain, intestinal gas/wind, bloating, and changed bowel habit (ranging from diarrhea to constipation). Symptoms can often be debilitating and lead to a reduced quality of life.
 

(FODMAP=Fermentable Oligo-Di-Monosaccharides and Polyols)

  

FODMAPs are carbohydrates (sugars) that are found in foods. Not all carbohydrates

are considered FODMAPs.

 

Common High FODMAP Foods

Fruits:

• Apples
• Apricots
• Cherries
• Mango
• Pears
• Nectarines
• Peaches
• Pears
• Plums and prunes
• Watermelon
• High concentration of fructose from canned fruit, dried fruit or fruit juice

Grains
Level of FODMAPs is increased when these foods are eaten in large amounts:

• Rye
• Wheat

Lactose-Containing Foods

• Custard
• Ice cream
• Margarine
• Milk (cow, goat, sheep)
• Soft cheese, including cottage cheese and ricotta
• Yogurt

Legumes

• Baked beans
• Chickpeas
• Lentils
• Kidney beans

Sweeteners

• Fructose
• High fructose corn syrup
• Isomalt
• Maltitol
• Mannitol
• Sorbitol
• Xylitol

Vegetables

• Artichokes
• Asparagus
• Avocado
• Beets
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Corn
• Garlic (with large consumption)
• Fennel
• Leeks
• Mushrooms
• Okra
• Onions
• Peas
• Radicchio lettuce
• Scallions (white parts)
• Shallots
• Sugar snap peas
• Snow peas

Common Low FODMAP Foods

Fruits

• Banana
• Blueberry
• Grapes
• Honeydew melon
• Kiwi
• Lemon
• Lime
• Mandarine oranges
• Orange
• Raspberry
• Strawberry

Sweeteners

• Artificial sweeteners that do not end in -ol
• Glucose
• Maple syrup
• Sugar (sucrose)

Lactose Alternatives

• Butter
• Hard cheese, brie and camembert
• Lactose-free products, such as lactose-free ice cream and yogurt
• Gelato
• Rice milk

• Arugula
• Bok choy
• Carrots
• Celery
• Eggplant
• Green beans
• Lettuce
• Parsnip
• Scallions (green parts only)
• Sweet potato
• Tomato

Grains

• Oats
• Gluten-free products
• Spelt products

 

The FODMAPs in the diet are:

•  Fructose (fruits, honey, high fructose corn syrup (HFCS), etc)
•  Lactose (dairy)
•  Fructans (wheat, onion, garlic, etc)(fructans are also known as inulin)
•  Galactans (beans, lentils, legumes such as soy, etc)
•  Polyols (sweeteners containing sorbitol, mannitol, xylitol, maltitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc)

FODMAPs are osmotic (means they pull water into the intestinal tract), may not be
digested or absorbed well and could be fermented upon by bacteria in the intestinal
tract when eaten in excess.

Symptoms of gas, bloating, cramping and/or diarrhea may occur in those who could be
sensitive to the effects of FODMAPs. A low FODMAP diet may help reduce symptoms,
which will limit foods high in fructose, lactose, fructans, galactans and polyols.

Tips for a low FODMAP diet:

Follow the diet for 6 weeks. After this, add high FODMAP foods one at a time back into the diet in small amounts to identify foods that could be "triggers" to your symptoms. Limit foods that trigger your symptoms.

Read food labels. Avoid foods made with high FODMAPs such as high FODMAP fruits, HFCS, honey, inulin, wheat, soy, etc. However, a food could be an overall low FODMAP food if a high FODMAP food listed as the last ingredient.

Buy gluten free grains as they are wheat free. However, you do not need to follow a 100% gluten free diet as the focus is on FODMAPs, not gluten. Look for gluten free grains made with low FODMAPs, such as potato, quinoa, rice or corn.

Avoid gluten free grains made with high FODMAPs.

Limit serving sizes for low FODMAP fruits/vegetables and high fiber/low

FODMAP foods such as quinoa to a ½ cup per meal (½ cup=size of a tennis ball) if you have symptoms after eating these foods. The symptoms could be related to eating large amounts of low FODMAPs or fiber all at once.

 

Low FODMAP Meals and Snack Ideas

1. gluten free waffle with walnuts, blueberries, maple syrup without HFCS
2. eggs scrambled with spinach, bell peppers and cheddar cheese
3. oatmeal topped with sliced banana, almonds and brown sugar
4. fruit smoothie blended with lactose free vanilla yogurt and strawberries
5. rice pasta with chicken, tomatoes, spinach topped with pesto sauce
6. chicken salad mixed with chicken, lettuce, bell peppers, cucumbers, tomatoes, balsamic vinegar salad dressing
7. turkey wrap with gluten free tortilla, sliced turkey, lettuce, tomato, slice of cheddar cheese slice, mayonnaise, mustard
8. ham and swiss cheese sandwich on gluten free bread, with mayonnaise, mustard
9. quesadilla with corn or gluten free tortilla and cheddar cheese
10. beef and vegetable stew (made with homemade broth, beef, allowed vegetables)