Healthy food recipes for Christmas 

The holiday season is finally right around the corner. You will get to bask in the glory of the cozy decorations, time with your loved ones, enjoy the Christmas carols and celebrations, and basically have a merry time. However, the most important aspect of Christmas is the delicious and lip-smacking food that we get to devour. And, the best part is that the below recipes are totally healthy. So, no more holiday weight.

 

Cauliflower soup

This delicate and creamy soup will really make your menu stand out. It is easy and quick, and not to forget, so very healthy. It will not only fill your tummy, but it will also soothe your soul.
Ingredients

• 1 tablespoon unsalted butter

• 1 tablespoon olive oil

• 1 onion, chopped

• 1 leek, chopped

• 2-3 cloves of garlic

• 1 small cauliflower

• Low fat cream

• Pepper

 

 

Recipe

• Take a pan and heat the butter along with the olive oil.

• Once the mixture is slightly heated, add the onions, leek, and salt. Cook it on a low flame, giving it an occasional stir. Make sure the onions don’t turn brown.

• Now, add the garlic cloves, cauliflower (chopped), cream, and water (about 400 ml).

• Let it simmer on a low flame for about 15 minutes. However, keep an eye on the mixture to avoid burning.

• Blend the mixture, until it turns smooth.

• Transfer it back to the pan, add salt and pepper accordingly. Let it simmer for a minute or 2.

• Serve hot!

 

Flourless Chocolate Cookies

What is Christmas without some freshly baked cookies? But, don’t worry. This easy-peasy healthy recipe will make you the star of the party.

Ingredients

• Egg whites from 2 eggs

• 1 teaspoon vanilla extract

• ½ cup chocolate chunks

• Cocoa powder

• 1 and ½ cup powdered sugar. To make it healthy, use sugar-free.

• A pinch of salt

• 1/3 cup of cocoa powder

 

Recipe

• Preheat the oven to 180 degrees Celsius. Make sure you line the baking sheet with parchment paper.

• Take a large bowl and add the cocoa powder, sugar, salt and whisk them all together.

• Now, add the vanilla extract, egg white and whisk it well.

• The batter must be thick and moist.

• Now, add the chocolate chunks and give the mixture a fold.

• Scoop the batter and place it on the parchment paper.

• Make sure you leave enough gap between them as they spread while cooking.

• Make it for 12-14 minutes.

• Make sure they cool completely before removing them.

• You can store them in an airtight container up to 3 days.

 

Eggplant ricotta bites

A starter that will leave you wanting more? Yes, this is it. A healthy and a delicious bite, which even the kids will enjoy.

Ingredients

• 1 medium eggplant

• Salt

• All-purpose flour

• 2 large eggs

• 1 cup breadcrumbs

• ½ cup parmesan cheese

• Olive oil

• Tomato 2

• Red wine vinegar

• 1 cup ricotta cheese

• Fresh basil

 

Recipe

• Slice the eggplants thinly and evenly in rounds and season it with some salt.

• Now, in one bowl, take some flour. In the second bowl, beat the eggs. In the third bowl, mix the breadcrumbs with the parmesan cheese.

• Heat the pan and put some olive oil to it.

• Now, first dip the eggplant in some flour, then the beaten egg, and then coat it with the parmesan-breadcrumbs mixture and shallow fry it until golden. It will take about 2 minutes each side.

• Put the finished dish on tissues or paper to get rid of the excess oil. Season it with some salt.

• Now chop the tomatoes and put it in a bowl. To this, add red wine vinegar and olive oil.

• Take a serving tray and place the eggplant bites, top it off with some ricotta cheese, and the tomato mixture on top. Finally, place a basil leaf on each bite. Serve Hot!

 

Creamy Vegan Linguine with wild mushrooms

This dish is filling and oh-so-delicious. They are easy to make but look quite complicated. So, don your MasterChef hat and get started.

 

Ingredients

• 1lb linguine pasta

• Olive oil

• Mushrooms sliced thinly

• 3 gloves

• 2 onions chopped

 

Recipe

• Cook the linguine pasta as per the directions are given on the packet. Before you drain the water, keep about 1 cup of pasta water aside.

• Now, put back the drained linguine in the pot.

• Take a pan and add about 6 spoons of olive oil.

• Once the oil is heated, add the garlic and onions. Now, add mushrooms and sauté it for 5 minutes, till it gets cooked.

• Add the linguine pasta into the pan with the water that was kept aside.

• Add pepper and salt according to taste and give it a good stir.

• Serve hot!

• You can sprinkle some spring onions for some enhanced taste and to make it look good.

• You can serve it with some garlic bread.

 

Lets remove stigma this World AIDS Day 2017- Everybody Counts!!

World AIDS Day is celebrated all across the globe, every year on December 1st. Started in 1988, this has been the first ever universal health day of its kind. So, why is this day important? This day acts as a platform for people all over the world, to come together and join hands in this global fight against HIV. On this day, people remember the ones who lost their lives fighting this deadly battle and show their support to all the people who are living with HIV.

 

But, ask yourself, is this enough? With the virus being discovered very recently in 1984, more than 35 million people have already died because of HIV and AIDS virus. One day every year to remember 35 million deaths? One day to show solidarity to 36.7 million people who are living with HIV? No, it’s clearly not enough. So, as the saying goes, ‘Every day is World AIDS day’, we must come together every day to show our support because this is not an easy fight. The stigma and the negativity attached to this disease makes it even harder for the people suffering from this disease.

 

Understanding HIV and AIDS

 

  1. It is important to understand that HIV and AIDS are not the same. HIV is basically a virus that attacks one’s immune system. And, when this condition is not treated it becomes AIDS (Acquired Immunodeficiency Syndrome).
  2. Anyone can contract HIV, regardless of their class, sexual orientation, race or ethnicity. HIV is transmitted through bodily fluids, such as blood, semen, vaginal secretions, breast milk.
  3. The common misconception amongst people is that AIDS kills. AIDS causes fever, chills, sweats, swollen lymph glands, weakness, and loss of weight, but this doesn’t kill. However, due to infections, such as pneumonia and various cancers, people with AIDS are unable to fight them due to their weakened immune system.
  4. Everyone between the age of 13-65 should get tested for HIV at least once, especially if you are sexually active. There is no shame in getting tested or openly talking about it. After all, precaution is better than cure.
  5. If someone is at risk of getting HIV, they can use pre-exposure prophylaxis to reduce their chances of contracting this virus. Also, it is not necessary that a pregnant woman with HIV will pass it on to her baby. If the pregnant women, starts the ART treatment at the earliest, the possibilities of transmitting HIV to the baby becomes 1% or less.
  6. You will not contract HIV with everyday contacts, such as hugging, shaking hands, using the same swimming pools, toilet seats, sharing the same bed, eating utensils, food, insect bites, coughing, sneezing, etc.

 

The Stigma Surrounding HIV and AIDS

 

Today, despite having the means to educate themselves about HIV and AIDS, people choose to ignore it. Carrying their preconceived notions, most of them are quick to judge and discriminate and because of this HIV-related stigma, people loses their jobs, income, relationships, reputation, healthcare options, etc., which leads to a lot of psychological damage.

 

Every Individual Counts

 

World Health Organization, with its slogan “Everybody Counts” aims to advocate the access to safe, effective, reliable, and quality health care for everyone affected and the ones vulnerable to the virus. It aims to help people get medication, treatment, diagnosis, and help at reasonable prices ensuring quality and correct treatment. World AIDS Day is a reminder to one and all, that HIV and AIDS are still prevailing and there is still a fight to fight, there are still people to love, there is still help to be given, and there is still room for hope.

 

So, what can you do on this World AIDS Day to show your support?

 

There have been technological advancements and improvements in the treatment of HIV, but there is still need to increase awareness and education amongst the masses. Here are a few small ways we can help bring about awareness, change, and acceptance.

 

  1. Volunteer- Volunteer at an NGO that supports the people and children who suffer from AIDS. Provide supplies, donate, go meet the patients and spend time with them.
  2. Educate- Make people around you understand that the stigma behind AIDS is wrong. Arrange a seminar or small talk in your school, college, office, or elsewhere to promote healthcare equality and improvement. Even if you change the minds of 2 people, it is two more people supporting a huge cause.
  3. Fundraise- Fundraising is a great way to provide help. Host a fundraiser to collect donations and funds for the people in need. Even a small amount from 10 people adds up. So get going, and get fundraising!
  4. Donate to a charity that fights for this cause- Nowadays, a donation isn’t just money you give away. Many websites and NGOs give out bracelets and ribbons to help you show support outside, with every donation that you make. There are many merchandises that you can buy, 100% of whose proceeds go to charity and healthcare.
  5. Don your support- On this day, a lot of people don the red ribbon to show HIV awareness and their support. You will notice this on various social media pages, blogs, etc.- you can do the same!

 

So, what happens after the World AIDS day ends? People suffering from HIV and AIDS need your support every day. So, why stop? Let us come together to combat the stigma. It is important to continue showing our compassion, care, love, and unity. And, above all, it is important to be kind. A single act of kindness can indubitably make a difference.

 

Finally, let’s end it.

 

Let’s end the stigma

 

Let’s end the isolation.

Men’s health- A short guide on men’s health issues

 

When it comes to men’s health, it usually becomes secondary. Perhaps this is because, at an early age, men are told that they are supposed to be strong, the caretaker of the family or maybe it is a habit, where they put themselves last. But, no matter what the reason is, health is wealth, regardless of the gender. So, it is time to show yourself some love.

 

Mental Health

When we talk about mental health, we see that a certain stigma is attached to it and this is especially true for a man. The movies, books, and even the history lessons have carved a picture of an ideal man in our heads, where he doesn’t get hurt, cry, get depressed, or become sad. This makes it difficult for a man to let out his emotions.

 

First of all, we must stop putting mental health in a special category and must start treating it like any other health issue. Did you know? Several studies show that there is a silent crisis in men’s mental health. And, it also shows a high rate of suicide, substance abuse, and lack of mental health service usage. Therefore, it is high time that you start showing some concern towards your mental health. Because there is absolutely no shame in that. It is important to understand that it doesn’t mean you are weak.

 

How to take care of mental health?

• Consume a healthy diet

• Get the ideal amount of sleep

• Be active physically

• Make sure you spend ample amount of time with your friends and family

• When you are going through a low phase talk it out

• Don’t bottle up your emotions

• Do activities that you are passionate about or the ones you enjoy

• Take some time to relax

 

Prostate Cancer

Prostate cancer occurs in the prostate glands. And, it is one of the most common types of cancer in men. The prostate gland is the small walnut-like gland in men. Its responsibilities include the production of seminal fluid, which is necessary for the nourishment and transportation of the semen. This gland also helps urine control in men.

 

It is said that since this cancer spreads slowly, it is usually not harmful. Some may need very little treatment and there are cases where no treatment was required. However, it is important to detect cancer early on for a successful treatment.

 

Symptoms

• Trouble with urination

• The force of the stream of urine becomes low

• Blood in semen

• Pain or discomfort in the pelvis area

• Bone pain

• Erectile dysfunction

 

It is important to consult a doctor when you notice any signs or symptoms. There is no clear cause as to why prostate cancer occurs. However, it is a result of the abnormal cells present in the prostate gland. These abnormal cells get accumulated to form a tumor, which is harmful since it can grow and attack the nearby tissues. These abnormal cells can also separate from their current position and spread to other parts of the body.

 

The factors that increase the risks of this type of cancer are; age, ethnicity, family history, and obesity.

 

How to prevent prostate cancer?

• Consume a healthy well-balanced meal always

• Instead of supplements, choose natural and healthy food

• Be physically active every day

• Maintain an ideal weight

• To know more, you can always talk to your doctor

 

PSA Test

Prostate-specific antigen (PSA) is a protein, which is produced by the cells of the prostate gland. Even if the cells are malignant, PSA is produced. This test determines the level of PSA in the man’s blood. So, this is a simple blood test. Today, PSA is the only test that helps us determine the early stages of this cancer. However, apart from this, your doctor might also opt for a digital rectum exam.

 

When both the tests display abnormal results, a biopsy might become necessary to provide a complete diagnosis.

 

The PSA test comes with its own set of limitations. They are;

• PSA levels may increase with age. So, the results of the PSA test are not always accurate.

• Certain drugs and obesity can decrease the levels of PSA.

• A high level of PSA does not always mean cancer

It is always best to talk to your doctor to know more about the risks and benefits of PSA testing.

 

Emotional Bonding

Having a healthy emotional bond with your friends and family is good for you. It makes it easier for you to share your emotions with the people you love. Yes, when compared to women, men are not so connected with their emotions. However, you must try to improve this aspect of your life. Why? Because when you are emotionally confident, you can achieve success easily.

 

So, how can you bond emotionally with another person? The only way to do this is to share a piece of yourself and let your heart do the talk. To bond emotionally, it is important to create a mutual respect and understanding. And, always make sure that you display a healthy emotion.

 

Ways Women Should Take Care of Their Health

 

A woman plays so many significant roles in her life. She is a daughter, a sister, a lover, a wife, a mother, she is basically unstoppable. She always wears many hats without a frown and plays her part immaculately. So, this woman’s day, let’s do something different. Apart from celebrating this remarkable day, make sure you take of your health and happiness.

 

Every day, you are the nurturer. You take care of your family, the house, and even the pets. But, what about you? Do you take a moment out for yourself? Probably not. However, today, do something offbeat. Take a vow to show yourself some love too, because you certainly deserve it. How? Read on to know more.

 

Eat right…on time!

The life of a woman is busy. It doesn’t matter if you are a working professional or a homemaker. You are always busy either taking care of your family or following up on your work commitments, etc. And, this leads to you neglecting yourself completely. However, ‘health is wealth’. This simple statement says it all. So, if you are someone who binge eats or doesn’t count the calories, that must stop. If you are someone who doesn’t eat on time, that must stop.

 

Basically, all the things you are doing wrong when it comes to eating, it must stop.

 

What can you do? Eat on time, consume a well-balanced diet, increase the intake of fruits and vegetables, count your calories, take vitamins and mineral supplements if necessary, and if you must, snack on something healthy. Also, as you grow older, the chances of thinning of bone increases. Hence, make sure you consume the required amounts of calcium every day.

 

Move it

Being physically inactive will do no good. It is important to exercise regularly for good health. Leading a sedentary lifestyle leads to obesity, high blood pressure, high cholesterol, heart problems, etc. Therefore, prevention is better than cure. And, exercise doesn’t have to be boring. You can hit the gym, take up a sport, dance your way to fitness, do yoga, Pilates, etc.

 

Exercising will not only keep your body fit, but it will also help you relax and stay calm. And, did you know? Exercise makes us happy because it releases a chemical known as dopamine.

 

Sleep like a baby

A good sleep acts as fuel to your body. It keeps you active, both physically and mentally. Therefore, try to get about 7-8 hours of sleep every night.

 

Hydrate like you mean it

Do yourself a favor and drink plenty of water every day. Make sure you consume at least 8 glasses of water daily. Water is extremely crucial for your health. It helps improve your skin texture and add a glow to it. It also helps improve digestion, and basically your overall health. If you want to jazz it up and are bored of plain old water, then try flavored water, lemon water, green tea, etc.

 

Stress… What’s that?

Stress is a common culprit, which can spoil the mood, health and so much more. So, try to avoid stress like the plague. There are several things you can do to beat the stress and to keep yourself happy and refreshed. Go to a spa once a month, try a DIY facial, turn to art, dance, sing, etc. Make sure to enjoy every moment of your life. And, if life lets you down, remind yourself that it is beautiful and do something that makes you feel almost childlike.

 

Meet your doctor

Never neglect your health. To live life to the fullest, you must make sure that your health becomes your priority. Go to a dentist, gynecologist, and a general physician regularly. If necessary, take the vitamin supplement. Get all the necessary tests done once in 6 months. This will help you keep a track of your health, and you will be able to take care of yourself better.

 

Beautiful skin and Lustrous Hair

As you grow older, your skin and hair will need some extra TLC. So, opt for a good skincare and haircare routine. For example, coconut oil acts as a good moisturizer for the skin and Moroccan oils is great for the hair. Try to see what suits you and stick to that. Don’t overload your face with a plethora of skincare products, but always cleanse, tone, serum, moisturize and apply eye cream. Don’t neglect sunblock and use a hair serum to protect your hair from pollution and UV rays.

 

Take a trip

Travelling is good for the mind and soul. You can either go with your family and friends or try a solo trip. When you travel, you come across various cultures, people, etc. It is a great learning experience and helps prevent anxiety, anguish, etc. Travelling also helps put things into perspective and provides you a much-needed break.

 

 

How to deal with Domestic Violence

 

Any act that threatens the well-being and welfare of an individual can be termed as violence. Domestic violence can most easily be defined as the situation wherein one partner gains power and control over the other by instilling fear in the other partner and forcing compliance and subservience.

On an average, a woman stays in an abusive relationship for 2.6 years before leaving. That is not, however, how things must be. Always remember that no one deserves to be abused, no matter what the circumstances may be.

 

If you are a victim of domestic abuse, talk to your family and friends – anyone you think can be trusted enough to help you out.

Call a domestic violence hotline in case you are in immediate danger or even if you need help in any situation of domestic violence.

 

Protect yourself against your abuser today by following these steps:

 

Develop a safety plan

It is always helpful to have an emergency safety plan whenever a crisis arrives. It is important for you to develop a safety plan that keeps both you and your children safe.

Scout your house and develop a safety plan that helps you vacate the house immediately and safely, as soon as any violence begins. Plan this very meticulously, keeping in mind the finer details of the escape like the location of the keys to the house, an extra set of clothes and some money.

You may also want to develop a secret code with your children, friends, family or neighbours in case you need immediate help but are unable to leave the premises. Teach your children some way to contact the police at an instant’s notice.

 

Develop your support system

Talking to other people about your problems can be a big help. Try to choose someone you trust, someone you think will be supportive as well as helpful, to confide in.

Some people already have a sense of what is going on and would already be ready to help out. All you have to do is open up and reach out in order to receive help.

Remember that your abuser wishes to isolate you, so as to weaken you. When you have isolated yourself, your abuser is in a powerful position to dominate and abuse you. The more you talk to people and confide in them, the lesser power your abuser has over you.

 

Seek community help – Join a support group

 Joining a support group can be a big help to you in your situation, as you continue making decisions regarding taking steps to end the abuse. Interacting with people going through the same problems as you helps you feel like a part of a group. Empathising with other, as well as building close relationships with people who are in the same boat as you gives you support and motivation.

You may seek help through your local church, police department or by calling up domestic violence hotlines.

 

Call an abuse hotline

When you call an abuse hotline, you do not need to divulge any information that you may not want to reveal or are uncomfortable revealing. People on the other side of the hotline are there to support you and help you in your time of need. Their job is to support and empower you, as well as to provide you with any information you might need in order to help you escape or better your situation. They can discuss abuse with you, give you information regarding resources and options available to you and also help you map out a plan.

 

If at any point during a call you feel uncomfortable, you can immediately hang up. The hotline number to call (within PNG only) is: 715-08000

 

 

Educate yourself

Educating yourself on your options is probably the best tool in your arsenal to defend yourself against your abuser.

Educate yourself about the different legal options that have been framed to protect the victim from the abuser.

Reading books and magazines on abuse might also help you experience validation and relief when you realize that you are not the only person in this situation and that there were others just like you, and they escaped – so can you. Books and magazines may also help you realize that abusive behavior has a pattern and you may be able to recognize these patterns in your abuser’s behavior, thus helping you predict when you have to get out.

CORONORY ARTERY DISEASE / HEART DISEASE

 

CORONORY ARTERY DISEASE/HEART DISEASE

 

Coronary artery disease, sometimes referred to as coronary heart disease, is the most common form of heart disease. The coronary arteries carry blood to the heart, supplying it with the oxygen and nutrients that the heart muscle needs to function. There are two major arteries that branch off of the aorta to supply blood to the heart. They are called the right coronary artery and the left main coronary artery.

 

The right coronary artery provides blood flow to the right side of the heart. The left main coronary artery divides into the left anterior descending artery, which supplies blood to the front of the left side of the heart, and the circumflex artery which supplies blood to the left side and back of the heart.

 

CAUSES OF CORONARY ARTERY DISEASE

When people talk about coronary artery disease or coronary heart disease, they are usually referring to partial or total blockages of the coronary arteries. This is the most common form of heart disease, and occurs when cholesterol and fatty deposits (called plaques) build up over time on the inner walls of the coronary arteries. These plaques decrease blood flow to the heart by partially or completely blocking blood flow to the area of the heart supplied by the diseased artery or arteries.

 

When plaque decreases blood flow to your heart, your heart doesn’t receive the oxygen and vital nutrients it needs to work properly. This is known as cardiac ischemia, and causes chest pain or chest pressure known as angina. When blood flow through a coronary artery becomes severely restricted or a coronary artery becomes suddenly blocked, the heart muscle that it supplies can die. This is referred to as a heart attack or myocardial infarction. That affected portion of the heart muscle turns to scar and is no longer able to contribute to heart function.

 

Because coronary artery disease often develops over decades, it can go unnoticed until you have a heart attack.

 

Risk factors for coronary artery disease include:

• High blood pressure

• High LDL (bad) cholesterol

• Low HDL (good) cholesterol

• Smoking

• Diabetes

• Obesity

Having a sedentary lifestyle (limited activity or exercise) can increase your risk of developing coronary artery disease because it often leads to some of the conditions listed above.

 

Your risk for heart disease also grows as you age due to genetic (things that run in your family) or lifestyle factors that cause plaque to build up in your arteries.

 

If your father or a brother was diagnosed with heart disease before age 55, or if your mother or a sister was diagnosed before age 65, you have a greater risk of being diagnosed with heart disease.

 

By the time you reach middle age, enough plaque may have built up to begin causing warning signs or symptoms. Although older age and a family history of early heart disease are risk factors, you can reduce your own chances of developing the disease by controlling other risk factors, such as your weight, blood pressure, and cholesterol levels.

 

If you are worried that you may be at risk for heart disease, be sure to talk with your doctor about ways to reduce your risk. And talk to your doctor before starting any exercise program to decide what is right for you.

 

SYMPTOMS OF CORONARY ARTERY DISEASE

• CHEST PAIN

• SHORTNESS OF BREATH

If your coronary arteries narrow, they can’t supply enough blood to your heart, especially when it’s beating hard, such as during exercise. At first, the decreased blood flow may not cause symptoms, but as plaque continues to build in your coronary arteries, your heart muscle doesn’t get the blood it needs and symptoms may develop. Symptoms may develop gradually (chronic) or suddenly (unstable angina or heart attack).

 

If left untreated, coronary artery disease can lead to a heart attack.

 

Common symptoms of heart attack include chest pain or discomfort that lasts more than a few minutes and doesn’t go away with rest. There may be upper body discomfort, and shortness of breath. Other possible symptoms of a heart attack include breaking out in a cold sweat, feeling unusually tired for no reason, nausea (sick to your stomach) and vomiting, and light-headedness or sudden dizziness.

 

If you experience any of these symptoms, seek immediate treatment. Do not wait to schedule an appointment with your doctor; call your hospital or have someone drive you to the hospital to get checked out immediately.

 

DIAGNOSIS AND TREATMENT OPTIONS

Your doctor usually can diagnose coronary artery disease based on your medical history, risk factors, a physical exam, and the results from tests and procedures.

 

There is no one test that can diagnose coronary artery disease, so your doctor may recommend one or more of the following: electrocardiogram (EKG), stress test, echocardiogram (echo), chest x-ray, blood tests, coronary angiography and cardiac catheterization.

 

Many patients with coronary artery disease can be treated with medications alone. The most common procedures to treat coronary artery disease include coronary artery bypass surgery (CABG) or percutaneous coronary intervention (PCI). Both treatment options will restore blood flow to your heart, but there is no one treatment guaranteed to be effective for all cases of coronary artery disease. In general, both CABG and PCI are designed to make patients with coronary artery disease live longer by decreasing the likelihood of dying from a heart attack (myocardial infarction). These procedures are also very effective at improving the symptoms of coronary artery disease, including chest pain and shortness of breath.

 

Who gets Coronary Bypass Surgery (CABG) vs. Catheter Based Therapy (PCI) vs. Medications only?

 

Extensive research and over 50 years of experience with CABG and 30 years of experience with PCI have helped to determine which patients do better with CABG and which are better candidates for PCI. The decision can be complicated and depends on the number and location of blockages in the coronary arteries, the condition of the patient, the function of the heart, and the presence of contributing diseases such as diabetes. Your cardiologist and cardiac surgeon will work together to decide which procedure is the best for you. Though CABG is more invasive than PCI, most patients with blockage of the left main coronary artery, blockages in all three of the major coronary arteries, and diabetics with severe coronary artery disease do better long term with CABG. Some patients do not need either CABG or PCI, and can be treated with medications alone.

 

Coronary Artery Bypass Grafting (CABG) Surgery

 

CABG (often pronounced “cabbage”) is the most commonly performed heart operation.The operation is designed to bypass the blockages in your coronary arteries in order to CABG (often pronounced “cabbage”) is the most commonly performed heart operation. The operation is designed to bypass the blockages in your coronary arteries in order to restore normal or near normal blood flow to the entire heart during rest and exercise. Though an occasional patient needs only one bypass graft, most people who are candidates for CABG have blockages in most of their coronary arteries and need between three and five bypass grafts.

 

Your surgeon will take a healthy blood vessel (artery or vein from your body), usually from your leg, arm, chest or abdomen, and connect it to the other arteries (usually the aorta) in your heart. This enables blood flow to “bypass,” or go around, the diseased or blocked portion of your coronary artery, creating a new path for blood flow to your heart.

 

During the surgery, you typically will be connected to a heart-lung machine (sometimes called “the pump”), which is a machine that temporarily takes over the function of your heart and lungs during surgery to maintain blood circulation and oxygen flow through your body. The heart-lung machine allows the surgeon to stop your heart in order to carefully and accurately sew your bypass grafts to your heart. After the surgery is completed, you will be taken off the pump, and your heart and lungs will resume their function.

 

Some surgeons prefer to perform CABG without the use of the heart lung machine (“off pump”) by sewing the coronary bypass grafts to the coronary arteries with the heart beating. This technique requires the use of instruments that “stabilize” or hold the area of the coronary artery being bypassed still so that the surgeon can carefully and accurately sew the graft to it.

 

Risks of Coronary Artery Bypass Surgery (CABG)

 

CABG has been proven to be safe and effective, but like all procedures on the heart, it can result in serious complications. The chance of a major complication occurring depends on your age and condition going into the operation. Though CABG can be performed safely in patients in their late eighties and even early nineties, the risk increases with age. It also increases with preexisting conditions, such as a previous stroke, heart attack, kidney disease, lung problems, or other conditions that weaken the body or prevent your ability to recover after the operation. The overall death rate after CABG is less than 3 percent. There is also a small but real risk of stroke, heart attack, bleeding, kidney failure, pneumonia, and wound infection. Many patients require blood transfusions during or after their operations. Though no one has a crystal ball, your surgeon is an expert at evaluating your potential to do well with CABG, and at determining and discussing your risks with you.

 

Percutaneous Coronary Intervention (PCI) or Angioplasty

 

PCI, sometimes referred to as angioplasty, is a nonsurgical procedure that can open blocked or narrowed coronary arteries. A thin, flexible tube with a balloon or other device attached to thePCI, sometimes referred to as angioplasty, is a nonsurgical procedure that can open blocked or narrowed coronary arteries. A thin, flexible tube with a balloon or other device attached to the end will be threaded through one of your blood vessels up to the affected artery. Once in place, the balloon is inflated to create a larger opening and restore blood flow through the artery. During the procedure, you may also have a small mesh tube, called a stent, placed into your artery. The stent helps prevent further blockages. Because PCI is much less invasive than CABG and does not require an incision in the chest, the recovery period is much quicker. PCI, performed by an interventional cardiologist and not a cardiac surgeon, is usually limited to patients who have blockages in fewer coronary arteries than CABG patients.

 

You may also be able to manage your coronary artery disease through lifestyle changes and medications. A conversation with your doctor can help you decide what treatment is best.

 

RECOVERY

As part of your recovery and to reduce the risk of developing further blockages, you should strive to maintain a healthy lifestyle. This includes regular exercise, eating healthy foods, weight loss, reducing stress, and quitting smoking. Even if you do not require surgery or PCI, incorporating healthy behaviours will help prevent further damage to your heart.

 

CABG surgery is a major operation, and you should expect to be in the hospital for about a week after surgery. Your hospital stay will likely include a day or two in the intensive care unit (ICU) where hospital staff can monitor your blood pressure, breathing, and other vital signs. You also will have a breathing tube for a few hours or possibly overnight, so communication will be difficult. The breathing tube will be removed as soon as you are awake and able to breathe on your own.

 

If your in-hospital recovery goes as expected, you should be discharged within a week. This is just the start of your recovery though. Even after going home, you likely will find it difficult to perform everyday tasks or even walk a short distance. You should expect a full recovery period of about 12 to 15 weeks. In most cases, you can return to work, begin exercising, and resume sexual activity after 6 weeks, but your doctor will discuss a personalized recovery plan with you following surgery.

 

Female Infertility: Causes, Treatment and Prevention

 

Infertility is defined as the condition wherein a couple has been trying to get pregnant through frequent intercourse for at least a year, but has been unsuccessful in doing so. When the cause of infertility exists within the female partner, it is termed as female infertility.

Infertility is estimated to affect as many as 186 million people all over the world. It is estimated that infertility affects every 1 out of 6 couples all over the world, 47 percent of which is due to female infertility.

 

Symptoms of female infertility

The main symptom of infertility is the inability to get pregnant. A menstrual cycle that is too short (less than 21 days) or too long (over 35 days), absent or irregular can mean that you are not ovulating.

When to seek medical aid:

• Up to 35 years of age – you are in the prime and ripe child bearing age at this time. It is recommended that you try getting pregnant for at least a year before opting for testing or treatment for infertility

• Between 35 and 40 years of age – you do not want to be too late and cross over the prime childbearing age. It is recommended that you consult your doctor after six months of trying to get pregnant.

• Over 40 years of age – you must consult a doctor immediately, who will most likely want to start treatment for infertility right away.

Causes of female infertility

The following are essential factors for a woman to become pregnant:

• Appropriate and adequate ovulation

• Healthy partner’s sperm

• Regular unprotected intercourse, especially during fertile periods

For a pregnancy to occur, every step of the human reproductive system must occur correctly and at the correct time. The steps in this process include the following:

• One or both ovaries must release a mature egg

• This egg must be picked up by the fallopian tube

• Sperm must swim up through the uterus, into the fallopian tube and up the cervix in order to reach the egg for fertilization.

• This fertilised egg must then travel down the fallopian tube to the uterus.

• Once there, the fertilized egg must implant itself into the uterus and grow there.

 

Any part of this process that fails to occur can be the reason behind the infertility.

Female infertility can be caused by any of the following factors :

• Ovulation disorders

◦ PCOS: a hormonal imbalance is caused by PCOS which affects ovulation. Associated with obesity, abnormal hair growth on the face and acne, PCOS is the most common cause for infertility in women.

◦ Premature ovarian failure: this disorder is usually caused by an autoimmune response and loss of eggs from your ovaries.

• Damage to the Fallopian tube

Damaged or blocked fallopian tubes due to the following conditions may lead to female infertility:

◦ Pelvic inflammatory disease

◦ Pelvic tuberculosis

 

• Endometriosis

A condition that occurs when extra tissue grows in the uterus and plants itself in other locations. The removal of this extra tissue by surgery can cause scarring, thus blocking the fallopian tube and preventing the fertilization of the egg.

 

• Uterine causes

◦ Congenital uterine abnormalities

◦ Cervical stenosis caused by an inherited malformation

◦ Benign polyps in the uterus

◦ Failure of the uterus to produce the best type of mucus in order to allow the sperm to travel through the cervix into the uterus.

Risk factors that put you at an increased risk of infertility

The most common risk factors that put you at a higher risk of infertility include the following:

• Age: post the age of 35 years, the quality and quantity of a woman’s eggs decline. The rate of follicle loss speeds up, resulting in the production of eggs that are poorer in quality and lesser in number. This makes the ability of conception weaker. It also increases your chances of suffering through a miscarriage.

 

• Smoking: smoking not only affects your fallopian tubes as well as your cervix, but also increases your chances of a miscarriage. It also prematurely ages your ovaries, thus leading to lesser chances of becoming pregnant.

• Sexual history: a history of sexually transmitted diseases can drastically reduce your chances of getting pregnant. It is thus always advised to practice protected sex when you do not plan on getting pregnant.

• Alcohol: excessive consumption of alcohol has also been linked to decreased chances of pregnancy. Stick to moderate levels of alcohol consumption, preferably no more than one medium sized serving of no more than one alcoholic drink per day.

 

• Weight: maintaining a healthy BMI is vital to get pregnant. A healthy BMI ensures your likelihood of pregnancy by increasing the frequency of ovulation, apart from offering a hospitable environment for the growth of the foetus.

 

Treatment of female infertility

 

• Taking medications to stimulate ovulation

• Making use of supplements to enhance fertility

• Taking hormone balancing medication courses in order to regulate ovulation and menstrual cycle

• Taking follicle stimulating hormone in order to stimulate a better egg or increase the production of eggs by the ovaries

Prevention of female infertility

• Quit smoking: tobacco has numerous negative effects on your health, not to mention the reduction of fertility. If you are trying to get pregnant, quit smoking, today!

• Reduce alcohol intake: alcohol consumption may lead to decreased fertility.

• Limit caffeine consumption: caffeine consumption of more than 200 milligrams per day can hamper your ability to get pregnant.

• Maintain a healthy body weight: underweight and overweight women generally experience difficulties in getting pregnant owing to their body’s ill health.

Dental Hygiene – school oriented

 

Having a great smile can instantly brighten up your personality. It is usually one of the first things people notice about you. So, how can you have that million-dollar smile? The answer is simple. A good set of sparkly white teeth is possible with a proper dental care.
Apart from brushing our teeth, most of us don’t follow a good dental care routine. Just like we take care of our skin or hair, taking care of our teeth is also extremely necessary.

 

Dental Hygiene tips

• Brushing

 

Brushing is one of the easiest and the most important steps of a proper dental hygiene. However, most of us don’t do it the right way. So, while brushing your teeth, you must position the brush at an angle of 45 degrees, near the gum line. Thus, the bristles of the brush will be in contact with both the surface of the teeth and the gums. Now, once you master the position, brush with an up-down motion and don’t go horizontally. However, make sure you do it gently and not rigorously, to avoid gum bleeding.

 

Once you finish brushing your teeth, don’t forget to clean the surface of your tongue. This is because the bacteria take residence there and cause bad breath. You can use your toothbrush to clean your tongue or use a tongue cleaner. Make sure you brush your teeth at least twice a day to avoid acid build-up.

 

• Flossing

Yes, flossing can be a chore, but it is necessary. Flossing can remove all food particles and detrimental substances from your teeth. This is because it reaches deep between your teeth, where even the bristles of your toothbrush cannot reach. With flossing, you can be sure that your teeth are perfectly clean. This step must be done after you brush your teeth. Make sure you floss at least once a day.

 

• Avoid Tobacco and Betel Nut

Smoking cigarettes or chewing tobacco, pan, buai, etc. is completely harmful to your teeth. By avoiding these, you will be doing a great favour to them. Apart from that, you will be safe from oral cancer and any other periodontal complications. Also, when you quit consuming these products, you will no longer have to use other agents to mask the smell of tobacco. For example, eating candies or having a cup of coffee after cigarettes (to hide the tobacco smell) can be harmful for you. So, say no to these damaging products and keep yourself safe.

 

Limit the consumption of Soda, Alcohol, and Coffee

Alcohol, soda, and coffee contain high levels of phosphorous, which can be beneficial for your oral health when consumed in small quantities. Too much phosphorous can diminish the levels of calcium from your body. This leads to tooth decay and gum diseases. Also, did you know? When you consume beverages containing corn syrup and food dye, it can make your teeth appear dull and discoloured. So, for sparkly white teeth, it is best you avoid these beverages and opt for something that helps strengthen your teeth and enamel, such as a glass of milk.

 

• Consume Calcium and Vitamins

 

For the good health of your teeth, you must consume plenty of calcium (which is highly beneficial for your bones too!). So, start consuming a tall glass of milk, orange juice, broccoli, yogurt, cheese, eggs, and other dairy products. If you are not getting enough calcium from natural resources, you can also start taking supplements, according to your age and necessity. However, before you start, it is always better to consult with a doctor.

 

Vitamin D is important for you to maintain the health of your gum and teeth, whereas, Vitamin B is important for their protection. It helps avoid cracking and bleeding. For a good dental hygiene, you will also need copper, zinc, iodine, iron and potassium.

 

• Visit a Dentist

 

You must visit a dentist at least twice a year for a comprehensive dental check-up. This helps maintain a good oral hygiene and prevents any future dental complications.

 

• Mouthwash

 

All mouthwashes are not beneficial. You must always use the ones containing Listerine and chlorine dioxide because it helps kill all the bacteria from your mouth. This will also provide you with a pleasant breath and give you strong teeth. However, mouthwash alone is utterly useless. If you brush, floss, eat well, and visit a dentist regularly, then the mouthwash is definitely the icing on the cake. Make sure you use a mouthwash at least twice a day.

 

• Having Dental Problems

 

If you start experiencing tooth ache, sensitivity or any other dental problems, go to your dentist immediately. This will prevent any complications and your dentist will be able to rectify it.

 

Cataracts Causes, Symptoms, Treatment and Prevention

The inside of the eye works as a lens, much like the lens of a camera. It focuses the light onto the retina in order to facilitate clear vision. It is also responsible for adjusting the focus of the eye, thus helping us see things at a distance or close up, clearly. A cataract is the clouding of the natural lens of the eye, lying behind the pupil and the iris. The most common reason for the loss of vision in adults aged over 40 years, cataract is the main reason behind blindness throughout the world.

 

 

Cataract affects more than  40 million people aged over 40 throughout the world, making it a very serious concern.

 

Incidences of cataract can be classified into reduces types:

 

  • Cortical Cataract: a cortical cataract, characterized by wedge-like, white opacities begins at the periphery or circumference of the of the eye lens and spreads throughout the eye all the way to the centre in a spoke-like fashion. Cortical cataracts generally occur in the part of the eye lens that surrounds the central nucleus, known as the lens cortex.
  • Nuclear Cataract: a nuclear cataract occurs deep inside the central zone or the nucleus of the eye lens. This type of cataract mainly affects people as they age.
  • Subcapsular Cataract: a Subcapsular Cataract occurs at the back of the eye lens. People taking high doses of steroid as medication or suffering from diabetes are at a greater risk of developing this type of cataract.

 

Causes of Cataract

 

The eye lens is made up of water and protein. The protein is arranged in such a way that the eye lens is clear and lets light pass through it. As we mature, some of the proteins tend to come together to form lumps. These start to cloud a small area of the eye lens, leading to the condition known as a cataract. Over time, these protein lumps grow larger and larger, clouding more area of the lens, thus affecting vision.

 

 

Other risk factors of cataract, besides ageing, include the following :

 

  • Obesity
  • High myopia
  • Smoking
  • Hypertension
  • Genetics
  • Prolonged use of corticosteroid medications
  • Diabetes
  • High exposure to ultraviolet radiation due to sunlight or other sources
  • Previous eye injury
  • Eye inflammation
  • History of eye surgery
  • Hormone replacement therapy
  • High alcohol consumption

 

Symptoms of Cataract

 

Cataract conditions usually develop gradually over time. You may not realise that you have cataract until the condition starts interfering with your vision significantly. The following are other symptoms of cataract :

  • Trouble with eyeglasses or contact lenses
  • Nearsightedness
  • Blurry, cloudy, filmy or cloudy vision
  • Changes in perception of colors
  • Problem while driving at night
  • Problems with glare during the day
  • Double vision

Diagnosis of Cataract

 

A retinal exam is performed by your healthcare professional in order to determine if you suffer from cataract.

  • Eye drops are dropped into your eyes in order to dilate your pupils, making physical examination of your retina easier.
  • A thorough physical examination of your retina is then performed by your healthcare professional using an ophthalmoscope in order to determine the presence of cataract on your retina.

Treatment of Cataract

 

During the initial stages of the onset of cataract, improvement of the vision is possible by making use of strong bifocal lenses, magnification and appropriate lighting and/or making use of other visual aids in order to arrest the spread of the cataract and treat the pre-existing infection.

 

Surgery is usually recommended in case your cataract has surpassed the initial stage and has started spreading, having progressed enough to seriously impair your vision and interfere with your daily life.

 

Cataract surgery is very helpful in restoring proper and clear vision, also guaranteeing a high success rate with 9 out of 10 people undergoing cataract surgery regain very good vision within a few weeks post surgery.

 

  • During the cataract surgery, your surgeon removes the damaged, clouded lens and replaces it with a clear plastic intraocular lens (IOL) that acts as a replacement for your lens.

 

Prevention of Cataract

 

 

  • High intake of Vitamin E has profound effects on preventing the onset and spread of cataract in the eyes.
  • Dietary consumption of Carotenoids Lutein and Zeaxanthin from food and/or supplements is also associated with significant
  • decrease in the risk of contracting cataract.
  • Including foods like almonds, sunflower seeds and spinach also minimizes your risk of contracting cataract
  • Ingestion of antioxidants rich food such as artichoke and cranberries, as well as drinking Green tea may also reduce cataract risk.
  • Food rich in Vitamin C such as lemons, limes and oranges, as well foods containing omega-3 fatty acids also reduce cataract risks.
  • Another precaution that you can take in order to reduce your risk of cataract is to wear UV-proof, protective sunglasses when you are out in the sun. These sunglasses block a major share of the Sun’s harmful Ultraviolet rays, thus greatly reducing the harmful effects of sun damage on your eyes, effectively reducing the risk of cataract.

Post Cataract surgery steps

 

Except in the cases where your eye doctor uses presbyopia-correcting IOLs, you will need reading glasses post surgery. Progressive lenses may also be required in order to correct any residual refractive errors post cataract surgery.

 

Lenses with anti-reflective coating and photochromic lenses are also good options. Make sure you ask your healthcare professional about their suitability for your case, post-cataract surgery.

 

How to make natural family planning work for you

 

What is Natural Family Planning?

 

Natural Family Planning is a form of pregnancy planning that involves abstinence from using any kind of drugs or devices in order to prevent or induce pregnancy. Natural Family Planning involves knowledge of when to indulge in sexual intercourse in order to either avoid or achieve pregnancy.

 

 

Natural family planning involves working closely with your body and recording your body’s various natural signs, symptoms and fertility indicators that include the following:

  • Cervical mucus (cervical secretions)
  • The length of your menstrual cycle
  • Body temperature

Changes in these fertility indicators help you identify your fertile time, helping you plan your pregnancy. As you track the changes in your body more closely and become familiar with it, you understand your body’s ovulation and fertile window, helping you plan better.

 

How effective is family planning?

 

The effectiveness of family planning depends upon the frequency with which you have sexual intercourse and the age of the woman.

 

If performed according to teachings and instructions, natural family planning methods are up to 99 percent effective, meaning  that by properly following natural family planning techniques, 1 in 100 women will suffer from an unwanted pregnancy.

 

Natural family planning techniques are most effective when guided by a doctor or specialist and when more than one fertility indicator is used.

 

 

Who can use natural family planning?

 

All women in the reproductive age can use natural family planning to aid planned pregnancies. Natural family planning is, however, not suitable for women who do not have periods as well as women who are approaching menopause.

 

It may also be a little difficult and take a little time to recognise your fertility indicators in case you have recently stopped hormonal contraceptions, are suffering from irregular cycles, have had an abortion or miscarriage or are approaching menopause.

 

 

Understanding Natural Family Planning

 

Ovulation is the process in which a woman’s ovaries produce an egg in order to facilitate reproduction. Ovulation takes place at the same time each month. This egg then moves through the fallopian tubes into the uterus, which is the site where fertilisation/conception takes place.

 

The unfertilised egg lives up to 12 hours inside the uterus, post which the body sheds the egg during the menstrual period.

 

 

Unwanted pregnancies occur when unprotected sexual intercourse takes place right before or after ovulation, when the egg is in the uterus and gets fertilised by the male sperm.

 

 

Methods followed for natural family planning

 

There are three most prevalent methods used for natural family planning.  These include the following:

 

 

  • Coitus interruptus method/ withdrawal or pulling out method :
  • Cervical mucus method (CMM)/ Billings method : The cervical mucus method involves the recognition and interpretation of the changes in the consistency and texture of the cervical mucus, which are caused due to changes in the oestrogen levels in a woman’s body during the menstrual cycle.

◦           Once the menstrual period ends, the dry days begin, wherein a woman notices an absence of cervical secretions. During these days, it is safe to have sex until the woman starts feeling wetness in the vagina.

◦           After the peak day of the menstrual period, it is safe to indulge in sexual intercourse from the evening of the fourth day post the peak day.

  • Basal Body temperature method : The basal body temperature procedure is a method based on measurement of the body temperature of the woman.

◦           There is a slight increase in the resting body temperature of a woman by about 0.3-0.5 degree Celsius during ovulation. This happens due to increased levels of progesterone secreted by the corpus luteum.
◦           This rise in body temperature indicates the onset of ovulation.

◦           This method of natural family planning is effective for women who are willing to abstain from sexual intercourse with her spouse for long periods of time.
Advantages of Natural Family Planning

 

Natural family planning procedures and methods are generally used by women who do not wish to opt for artificial contraceptive methods owing to various reasons ranging from religious reasons to myths as well as fear of other methods.

 

 

  • Natural family planning methods do not require the administration of any medicines or drugs, thus eliminating the risk of the onset of any side effects.
  • Natural family planning methods are almost cost-free as the only devices you need is a body thermometer, apart from a menstrual calendar which you could probably download as an app on your mobile for free.
  • Natural family planning increases a woman’s awareness about her own health.
  • Natural family planning promotes open communication and responsibility sharing between the couple.

 

 

 

Warning signs of diabetes and lifestyle changes to control diabetes 

 

Diabetes is a condition, which is related to the production and use of the insulin. Our pancreas produces the insulting depending on the food we consume. A glitch in the production or the use of insulin can cause diabetes. There are two types of diabetes; Type 1 and Type 2.

 

In Type 1 diabetes, your body stops producing the insulin and insulin is must be given to the body via injections. In Type 2 diabetes, your body produces the insulin, but does not use it effectively. This type of diabetes is quite common.

 

Warning Signs of Diabetes

 

  • Acanthosis nigricans 

 

When the production of insulin increases in our body, you might notice an increase in melanin or pigment in the skin. This is known as Acanthosis nigricans. The pigment that appears is usually dark and the skin becomes a little thick. It commonly occurs around the neck. Sometimes, people disregard it thinking it as a result of poor hygiene and try scrubbing it away, but that is not possible.

 

 

  • Obesity

 

If you notice a substantial increase in your weight, especially in your midsection, it becomes a risk factor. To prevent diabetes, you must lose the body fat and maintain your ideal weight. For that, you will have to lower your calorie consumption and opt for a physical activity for at least 30 minutes per day.

 

 

Being Physically inactive is also a risk factor.

 

  • Blurred Vision

When the sugar level increases, it can cause changes in the eye. This usually leads to blurred vision. However, if it is left untreated, it can cause blindness.

 

  • Increase in the levels of Blood Sugar 

If you are at risk, you can get yourself tested to check the blood sugar levels. At the onset, the results of the test conducted in fasting are usually in a normal range. However, the results of the after-meal test might not be within the normal range. If so, it is important to visit a physician immediately.

 

  • Other conditions

If you suffer from either high blood pressure or high cholesterol, or both. The risk of diabetes increases. Other factors include; hereditary and giving birth to a baby who weighs more than 9 pounds.

 

Symptoms of Diabete

 

Type 1 diabetes

 

  • Excessive thirst
  • Fatigue
  • Hunger
  • Sweating excessively
  • A feeling of nausea or vomiting
  • Increase in urination
  • Blurred Vision
  • Fast heart rate
  • Sleepiness
  • A headache
  • Weight loss
  • Frequent infections

Type 2 Diabetes

 

  • Increase in thirst
  • Frequent urination
  • Blurred Vision
  • Hunger
  • Fatigue
  • Weight gain/loss
  • The wound doesn’t heal properly

You must never ignore high blood glucose levels. When it is left untreated, it can affect the systems of your body and might cause various other health condition, such as vision loss, nerve damage, kidney damage, and cardiovascular disease.

 

Lifestyle Changes to Control Diabetes

 

Making a few changes in your everyday lifestyle can help prevent diabetes. Therefore, it is important to take charge now and focus on leading a healthy life.

 

  • Healthy Diet 

Don’t underestimate the power of a healthy diet. It will not only decrease the risk of diabetes, but it will also help you stay healthy, improve your skin, hair, etc. So, what is healthy eating? Firstly, make sure you eat more whole foods and complex carbohydrates, such as beans, grains, veggies, etc. Secondly, avoid junk food, processed food, and bakery goods. They might increase your blood sugar levels and contain no nutritional value. Thirdly, make sure you consume a well-balanced meal every day.

 

When it comes to veggies, try to eat less potato, corn, and peas as they break down into glucose faster, raising the levels of your blood sugar.

 

If you are someone who is already suffering from high blood pressure, it is important to cut down your salt intake to reduce the risks of Type 2 diabetes.

 

  • Physical Activity

Regular exercise is highly important for a healthy life. At least start with 30 minutes of physical activity every day. Now, physical activity doesn’t mean only going to the gym. Yoga and walking also count. Or to make it interesting you can take up a sport, swimming, cycling, etc.

 

  • Weight Check 

If you are overweight or obese, it is highly necessary to reduce your weight and maintain your ideal weight. This reduces the risk of diabetes and keeps you healthy. Eating right and doing regular exercise can help you achieve your goal. Just losing about 5-10% of your body weight will reduce the risks of diabetes. So, if you are unable to do it on your own, you can visit a dietician or a nutritionist to help you better.

 

 

  • Alcohol 

Reduce the consumption of alcohol to reduce the risks of Type 2 diabetes.

 

  • Tea

Tea is rich in polyphenols, which can help lower the glucose levels of sugary foods. Therefore, the next time you consume something sweet, pair it with a cup of tea.

 

Health is your best friend 

 

Having good health is like a superpower. It will let you live life to the fullest and enjoy every moment of it. However, you need to work hard to achieve it. By eating healthy, avoiding junk, and being physically fit, you can make health your best friend.
Importance of good health

 

Today, our lives, usually revolve around our jobs. After spending nearly 8-10 hours at work, we are usually exhausted, and our health takes a back seat. But, this is certainly not helping. When we neglect our health, slowly, we will not be able to put in the required zeal and enthusiasm into our work, family responsibilities, etc. Even having fun becomes a chore.

 

When you are in the pink of health, both mentally and physically, life automatically becomes beautiful. Since you will be able to complete your responsibilities with ease, you will not only feel better, but will also have ample amount of time in your hands to concentrate on your hobbies. Therefore, it is important to understand that good health is a necessity.

 

How to take care of your emotional health?

We usually only concentrate on the physical aspects of our health. However, it is also important to value your mental health. When you are healthy emotionally, you will be able to manage your controls, thoughts, behavior, etc.

 

When we talk about emotional health, it does not mean being happy every second of the day. As human beings, we have a profusion of emotions that pass us. So, when we talk about the emotional aspect of your health, it means being aware of your emotional state and dealing with it in a positive manner. Also, when you can aptly manage your emotional health, you will experience happiness.

 

Did you know? Emotional health and physical health are interconnected. How? When your mental health is in good condition, your blood pressure becomes normal, your heart disease risk decreases, and it also helps maintain ideal weight.
Steps to maintain emotional health

 

• Always be cautious of your emotions and your reactions. Whenever you feel low, sad, or frustrated, look into it and try to change it. Don’t push it inside. Talk to someone whenever you are stressed because if you just keep in inside of you, it will lead to immense amounts of stress.

 

• Always think before you commit an action. Always take a decision when you are calm and composed.

 

• Learn to manage your stress. Don’t neglect it. You can try meditation for its relaxation purposes.

• Maintain a balance in your life. Don’t overdo anything.

• Take care of your physical health.

• Stay connected with your friends, family, and loved ones.

 

• Take a look at life and figure out what you want to do. Find its meaning and indulge in your passions.

 

• Always be positive. Avoid thinking about the negative things in your life and concentrate on the positive things. If you make a mistake, forgive yourself, and others. Life is too short for grudges.

• Do things that make you happy.

• Listen to music.

 

• Spend time with pets.

• Practice mindfulness.

 

How to take care of your physical health?

• Drink more water. An individual is supposed to consume at least 8 glasses of water every day. Hydration is extremely important for a healthy life as it pushes the cells to perform efficiently.

 

• Don’t consume too many sugary drinks. It might cause tooth decay and weight gain.

 

• It is important to stay fit physically. You can either join a gym, walk, run, swim, play a sport, etc.

 

• It is necessary to cultivate healthy eating habits. Make sure you eat fruit and vegetables every day. You must include at least 5 portions of both fruits and vegetables combines every day. This also helps maintain your heart health. Fruits and vegetables contain vitamins and minerals needed for the bodily functions. And, instead of snacking on junk food, you must opt for apples, carrots, etc.

 

• 6-8 hours of sleep is necessary for good health. When you sleep your body repairs and restores, and the brain reboots. Hence, when your sleep pattern becomes erratic, your health deteriorates.

 

• Always wash your hands before eating anything.

 

• Always have a good opinion of yourself. When you have the necessary confidence, you will be able to take care of yourself in a better manner.

 

• Don’t overeat sugary or bakery items.

 

Therefore, it is a must to realize that your health is your wealth. With the above-mentioned tips, you will be able to cultivate habits that lead to good health. And, remember, make health your best friend, something that will always be by your side, through thick and thin.