BATTLE OF THE BULGE

21 Dec 2013 Latest News

Excerpts of Hindustan Times Leadership Summit, as reported by Rhythma Kaul, on December 08,2013.

THE FIGHT AGAINST OBESITY :

Is Obesity merely a risk factor that can lead to lifestyle related diseases, or is it a disease in itself ?

Why do some people lose weight fast, while others find it difficult to do so in spite of trying the most exotic sounding diet combinations ?

Obesity is a risk factor for more than 25 different health conditions including type-2 diabetes, hypertension, gallstones, fatty liver disease, and joint and muscle pain, has been known since the time of Greek Physician Hippocrates. When the American Medical Association voted this year on whether it was a disease, the response were mostly in affirmative.

“Most people think excess weight can be knocked off by exercising and controlling the food intake . However, research has shown that out of 20 people starting a controlled diet and exercise routine, 19 will regain the weight they lose. Not more than 1% manage to keep the kilos off and even they have to struggle very hard to maintain their weight,” says Dr. Arya M Sharma, professor of Medicine and chair in obesity research and management, University of Alberta,Canada.

It takes 90 minutes of daily physical activity and a constant check on calorie in-take to shed excess weight.The point is, once a person puts on weight, it becomes difficult to lose it. No body succeeds in cutting out the flab permanently, much less without hard work. The reason being, “Our bodies tend to defend our weight by regulating the body weight,”explains Dr. Sharma. If a person weighs 50 kgs, the body will standardize the weight at 50 kg. However, the weight regulation point keeps increasing with increasing weight. “The  way our bodies are built, the regulation point only keeps increasing. It never decreases. As a person tries to to lose weight, his body fights the regulation point” he adds.

According to experts, even Bariatric Surgery …. commonly known as weight loss surgery , wherein a portion of the stomach is stapled to reduce a person’s appetite, the only treatment available for morbid obesity globally, is not a permanent cure. If the stomach is un-stapled   later, the weight that had been lost, which anyway is not more than 25 to 30% of one’s initial body weight, will eventually be gained back.

The weight regulation point grows as the body weight grows and continues growing  even after the body has stopped doing so. The centre where this regulation happens is inside the brain,called hypothalamus. “Every time there’s weight regulation, there is micro inflammation termed as gliosis or scarring of the nervous system. It’s like the process of building a scar in the skin that cannot be undone. Every scar is permanent. SIMILARLY, OBESITY IS ALSO PERMANENT,” he says.

Experts say this is the reason that treatment of Obesity is not only difficult , but has to be a life-long process. Some people will find it harder than others to keep excess weight away, as the battle of the bulge depends on various factors. “Eating healthy is a journey not a destination.  The goal is to stay healthy and that can’t be achieved through short-cuts.

It may be easier to keep excess weight away if one understands the reasons behind gaining it : Obesity may result from one’s genetic make-up, due to lack of time (to eat healthy or exercise), lack of sleep, cultural forces that promote over eating, emotional issues or ailments like a thyroid malfunction, heart problems, asthma or use of certain medicines for diabetes and depression.

In the end it does not matter how much weight one has gained. One would need to treat the underlying problem that had led a person to over eat or gain excess weight or gain excess weight. From the scientific point-of- view, obesity is a disease, and what makes it worse is that obesity in itself is not seen as a disease by most. “We don’t treat it as a medical problem, but as a lifestyle problem.

There is a full spectrum of treatments possible involving nutritionists, behavior analysts, physician and surgeons. Unfortunately, there are no obesity specialist available as yet, as a result  of which people take recourse in hitting the gym or popping tablets that promise to help in losing weight.

In India, an estimated 200 million people suffer from weight-related issues. “People need to double their effort against  the tendency to put on weight,”says Dr. Sharma.

Lack of time to cook at home and to exercise, lack of sleep and high stress levels contribute immensely to obesity .The best way to prevent obesity from assuming alarming proportions is to fight it early . “Monitor children’s weights carefully,” says Dr. Sharma.

ADMAR-Acceptable Macronutrient Distribution Range

11 Dec 2013 Latest News

A healthy diet consists of right amount ofcombination of three Macronutrients-

Carbohydrate

Proteins

Fats

A diet that is balanced in its macronutrient distribution can help reduce the risk of disease and foster living weightloss.

                                  The FOOD AND NUTRITION BOARD,which is a subgroup of Institute of Medicine,provides recommendations for how much you should consume in your diet.It is given as ADMAR.It represents %of total calorie intake that should come from each specific nutrient.According to this-

carbohydrates-45-60%[130 gms /day]

proteins-10-35%[0.8 gms/day]

fats-20-35%per day

fibre-35 gms /day

This range is for a normal Indian adult.

For example if your daily calorie need is 2000 then you should take –

25% from proteins=125gm

20% from fat=44gms and

50% from CHO=350gm

Amount of each macronutrient you need per day is determined by your calorie intake

FAT gives 9cal/day,PROTEINS gives 4cal/day and CHO gives 9cal/day.

hello,I am dietician Sakshi bajaj.I am associated with Rajendra Foundation .

You can drop in your diet related questions here to get proper solution

Sakshi bajaj

Regd .dietician

Preventive Medicine …… An article in “The Week” magzine on Hi-Tach Care dated November 24, 2013.

28 Nov 2013 Health

Preventive health care can work wonders in India. “Prevention is critical for India, as we are genetically predisposed to diseases like diabetes and cardiovascular problems,” says Dr. Devi Prasad Shetty, renowned cardiac surgeon and chairman, of Narayana Health, Banglore. “One of the root causes of heart problems in India is diabetes. A large number of diabetics from silent ischemia. They have blockages in the arteries, but there won’t be any symptoms like chest pain or breathing difficulty, as the patient won’t get to know of it until they have a heart attack.”
The solution get your routine tests done regularly after 30 years of age says Shetty. “Get a Lipid Profile done along with TMT & an Electrocardiogram, at least once in 2 years. More so, if you have a Family History of Heart Attacks and you have Diabetes. If you do, all these tests, you can detect the problems well before it happens,” he says.
Therefore, are check-ups necessary for healthy people? Experts say YES because one may otherwise miss the clues the body gives about potential health problems. There is hope even for those who have inherited disease-causing genes. “Your genes are not your destiny”, says Prof. Dean Ornish of the Preventive Medicine Research Institute, San Francisco, Ornish has an impressive track record. A clinician, he came up with the first document proof that Lifestyle changes – can indeed prevent and even reverse – heart disease and early prostate cancer, without medication or surgery in many cases.
His latest study says that with comprehensive lifestyle changes, you can reduce the risk of premature death and a wide variety of age-related diseases. For this, Ornish recommends a life style that includes a plant-based diet, yoga, moderate exercise, more social support, love and intimacy.
Type-2 diabetes can also be prevented with lifestyle changes, says Dr. V.Mohan, chairman and chief diabetologist, Dr Mohan’s Diabetes Specialist Centre,Chennai. “It can be prevented in up to 60 per cent of people with pre-diabetes with the help of diet,exercise and moderate weight control. Refined carbohydrates and Polished rice should be restricted in the diet, a brisk walk of 40 minutes a day would suffice – even if done in stretches of 10 minutes each. “.Being Overweight is an important risk factor for type-2 diabetes,” says Dr Mohan.

THESE FACT CAN NOT BE OVER EMPHYSISED. THERE IS  THEREFORE A GREAT NEED FOR EVERYONE TO GET THEIR BASIC PREVENTIVE HEALTH CHECK-UP DONE – AT THE FIRST AVAILABLE OPPORTUNITY.

DR Yogender Sharma.

‘PREVENTION IS BETTER THAN CURE’ & ‘LET FOOD BE THY MEDICINE’

Follow these 2 simple quotes to keep healthy. Never delay or postpone your health Check-Up. Always Consult your doctor – if you have any symptom – simple pain or fever or any other medical condition that is bothering you. This is in your own interest. 

Blog-Advice

9 Nov 2013 Latest News

 

Dear Reader,

Just don’t be angry, don’t worry, be grateful and humble, be honest and kind to others :-

LIVE WELL,

LOVE MUCH,

LAUGH OFTEN !!

Dr. Yogender Sharma

2500 Healthy young individuals,men & women, in Delhi — ?

18 Oct 2013 Latest News

On Screening revealed that 77% young – as compared with only 60% middle aged – ARE EITHER OVERWEIGHT OR OBESE.
65% young adults HAVE BLOOD PRESSURE.
Close to 25% (18-40 years) SMOKE.
34% young people CONSUME ALCHOL at least once a week.
4.4% ARE DIABETIC and 14% PRE-DIABETIC.
25% Young have BAD CHOLESTEROL.
This was revealed in a study conducted by Dr. Ashok Seth,Chairman Cardiac Sciences, at Fortis Escorts Institute, says a report in Times of India, dated 17.10.13.
THIS IS A PRICE OF POOR LIFESTYLE. CAN WE REVERSE IT ???

Suryanamaskar

16 Oct 2013 Latest News

SURYNAMASKAR or salutation to the Sun God is an age old practice in Indian culture & Hindu tradition. According to Hindu scriptures It should be performed early in the morning after having taken bath as a prayer to seek the energy of prana from Surya to vitalize one’s body, mind & soul.
Vitamin D – which is so essential for preventing Osteoporosis and assimilation of calcium in the bones ( lack of which is also a common cause of backache) is produced endogenously when ultraviolet rays from sunlight exposure strike the skin and trigger vitamin D synthesis. It promotes calcium absorption in the gut to maintain normal adequate serum calcium levels.

It is the best exercise routine which has been there from thousand of years and has withstood the test of time. It must be done empty stomach.  It is simple, it strengthens the body, bones, circulation, spine, overall health and mental awareness. If done as a regular routine exercise it is ideal for overall health as it improves digestion, helps you detox, improves flexibility, helps in weight loss, regulating the menstrual cycle in women and keeps you youthful. It helps in rejuvenation, agility and increasing longevity.

It is a yogic exercise and consists of 12 basic postures done in continuation one after the other in a cyclic motion. It should not be done by pregnant women or during menses by women. One can easily follow the exact postures by visiting the web and mastering the art by practicing it daily, over a period of time. INDIAN HINDU SCRIPTURES TEACH US A LOT ABOUT HEALTH & HYGIENE THE BASIC TENETS OF LIFE.

FOOD & FITNESS

30 Sep 2013 Latest News

 

Healthy body unfortunately – is not available on SALE. Food is the fuel(Petrol) and fitness is like the service maintenance that the body requires for good ageing.

EAT WISELY : A balanced healthy diet is vital for a healthy body. But modern lifestyle has brought a sea change in what we eat and the way we eat. The ready to eat foods have brought about a deterioration in our health. We lack the time or the space to burn our calories. Watch what you eat. Eat lentils in form of sprouts (full of nutrition and energy), opt for whole grains more and refined ones less. Use healthy oils like olive oil or rice bran oil . Prefer a home cooked food instead of fast or junk food. Eat more fruits and vegetables. Eat at-least one meal with your family. Drink plenty of water – water is the elixir of life ! DO NOT SMOKE. AND AVOID ALCOHOL.

EAT SUPER-NUTRIENT FOODS : like 1) Beans – which are a good source of fiber, magnesium and potassium and half a cup provides as much protein as an ounce of meat. 2) Dark leafy vegetables, like spinach, kale etc – these are powerhouse foods full of iron. 3) Citrus Fruits like Grapefruits,Oranges,Lemons and limes. 4) Sweet Potatoes which are packed with vitamin A and fiber and have low GIycemic Index . 5) Berries are packed with antioxidants,vitamins and fiber. 6) Tomato-eat them raw, in a sauce, pureed or cooked you are eating vital nutrients, vitamin C and E as well as iron 7) Nuts a fistful provide key healthy fats along with hunger management. Walnuts & flax seeds contain Omega 3 fatty acids 8) Dairy products like low fat toned milk, a cup of low fat curd or a slice of cheese provides enough calcium and vitamin D which is good for your strong bones.

KEEP FIGHTING FIT : WALKING IS THE SIMPLEST & THE BEST EXERCISE – and it exercises the whole body ! Walk whenever and wherever- you can!!  Take the stairs. USE YOUR 2 FEET instead of 4 wheels and you will feel less ill ! Research has shown that even 10 minutes of exercise, has a positive impact on your total health. Exercise releases the endorphins or feel good hormones in your blood stream, which helps you feel happier & healthy – which in turn is good for your heart and reduces your stress levels. Pick the exercise that works for you and you enjoy the most – hit the gym,go for a walk, join Pilates, do yoga, cycling, dancing or swimming, or play any game. REMEMBER -YOU MUST EXERCISE – TO AVOID THE LIFESTYLE DISEASES – THAT ARE OUR BIGGEST ENEMIES !! Last but not the least – Walk your way in the crowd wearing a smile on your face. SMILING – costs nothing !!!

 

 

WHY – HEALTHFIRST – Basic Health Check-Up ???

25 Sep 2013 Latest News

hea

PAHELA SUKH NIROGI KAYA, DOOSRA SUKH PALLE HO MAYA” – this is a very age old wise saying, which is the REAL TRUTH, AND THE WHOLE -TRUTH. THE VALUE OF GOOD HEALTH – ONE OFTEN REALIZES – WHEN IT IS LOST!!

We all go after WEALTH but never care for OUR Health, which once lost can never be regained ! IT IS THEREFORE WISE, to look after one’s health, and take good care of one’s health, when one is young !!

In today’s fast paced city life, mounting work stress and pollution  : ‘LIFE STYLE DISEASES’ can wreck havoc with one’s health. The least one can do is to ensure that the early warning signs are detected and diagnosed by a preventive health check-up.

In Rs. 300/= (Rupees Three Hundred Only) we provide a – Basic Health Check-Up – which consists of – 1) X-ray Chest 2) ECG 3) Fasting Blood Sugar 4) Blood Pressure Check-up. 5) Weight & BMI check-up and       6) Diet Counseling. 

Following Corrective measures can also be initiated in case of any early detection.

1. PHYSICAL ACTIVITY – Start walking, join a gym, do aerobic exercise or yoga. The idea is to keep one’s weight under check. This helps to keep all the lifestyle diseases at bay!!

(Commonly occurring lifestyle diseases are: diabetes, hypertension, cardiovascular diseases, osteoarthritis etc)

2.  EATING WISELY – a healthy, nutritious , home cooked, well balanced      diet, with 3 to 5 servings of Vegetables and Fruits.

3. REGULAR HEALTH CHECK-UP – Last but not the least, one must go for a yearly health check-up – after 30! This must be followed as a ritual – like one celebrates one’s birthday!!

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