10 Common Health Notions Examined Closely

Have you heard the notion about not swimming or taking a bath after you’ve eaten? There are many ways to become healthy, all roads lead to Rome kind of situation. Here are 10 common health notions dissected and presented so you can understand the truth thoughtfully too.

Drinking milk every day is good for you.

Call it aggressive marketing or an old wives tale, adults and even senior adults seem to have their hopes for health pinned on drinking milk every day. Milk is miraculous only up to a certain point for humans. Most grownups want to drink milk for their calcium and vitamin D fills. However, now compelling research now shows there is no direct link between drinking milk and less number of fractures in your life. On the contrary, there is a link with drinking milk and a higher rate of mortality in humans.

The 5-second rule of eating food dropped on the floor.

Have you heard this before? If you drop something on the floor, it’s ok to grab and eat it within five seconds of it falling. Now if it’s the last second chip from your pocket or your only piece of chocolate to sweeten your day – what would you do? Since you’ve heard of this common health notion before, you pick it up and eat it without a second thought, no? First, bacteria and virus don’t need seconds, they get attached to your food within milliseconds of falling on the floor. So give this notion a pass the next time your favourite food falls on the ground.

Don’t eat ice-cream when you have a cold

Most people find ice-cream comforting but if your kid has a cold ice-cream is a strict no-no in the house. Did you know? If you have a sore throat or are sick with a cold, ice-cream can soothe you. Besides, the notion “food the cold” stays true and ice-cream can give you those much-needed calories you otherwise may not get by starving yourself from sickness.

Sugar is bad for kids, it makes them hyperactive

One of the recent and most common notions is that sugar makes children hyper or refined sugar causes attention deficit hyperactive disorder (ADHD) in kids. Be comforted that many scientific studies were conducted and these have failed to prove this notion.

Spending 1 hour a day at the gym is good for health 

Going to the gym and exercising an hour a day is great for you. However, did you know? Sitting at the desk or on your couch for five hours straight is equivalent to smoking a whole pack of cigarettes. Yes! Your one hour at the gym is one thing but you have many other hours in the day. Make the most of them too for better health.

Flu vaccination is only for babies

We all need a flu vaccination! Having flu is a serious illness and it can cause serious damage to your body, even cancer! Once you get the vaccination, before the flu season starts, it works without giving you side-effect. Prevention is always better than cure and so, flu vaccinations are critical even for adults and specifically the senior adults.

Taking supplements keep you healthy

Popping pills are fine but if you skip meals and then take supplements to make up the loss is a whole different matter. Vitamins don’t work that way. Taking vitamins or supplements without a go head from a physician is risky. Studies have now found a link between overuse of supplements and increased risk of cancer.

Drink 8 glasses of water daily to lose weight

Drinking water and staying hydrated is important but strictly eight glasses? If you replace caffeinated drinks with water or replace your canned fruit juices with water, you will consume fewer calories in that perspective.

Cure a hangover by drinking one more of whatever you had last night

No, that one shot of tequila again in the morning will not help your hangover. Even coffee is bad to follow up after all the alcohol binging. You are dehydrated so drinking more alcohol or coffee will prolong the effect rather than help it. Drink lots of water and get breakfast instead.

Sugar causes diabetes

Diabetes is complex and there are is no compelling research to suggest a direct link of sugar with diabetes disease. However, if you consume sugary drinks and sports drinks, you can become overweight and weight gain is associated with many diseases, not just diabetes.

With so much information right at your fingertips now, you can’t help but examine these common health notions that people throw at you every day. So the next time you hear something, question it and do the right thing for your health.

 

 

10 Things to Help You Improve Your Heart Health

Did you know? One in every third person is killed by a Heart Attack in India. That’s a scary statistic. Here’s another statistic, smoking cigarettes increases your risk to a heart attack by 12 percent! Don’t be a statistic. If you want to lower your risk to heart disease, then here are science-backed ways to improve your heart health.

Listen to Music

Yes! You read that right. Listening to the music you love lowers blood pressure and your heart rate. The tempo matters here so if you are a heavy metal fan that will only increase your blood pressure. Listen to soft, mellow music that relaxes you and calms you down.

Stop Stressing so much

Stress has become the new normal. People easily accept it coming from work, finance, traffic, people relationships. But did you know? All this stress increases your risk of heart disease by 40 percent! If you experience office stress, take the time to reflect on what is causing you stress, identify the triggers and deal with them. You can also reflect on your personal relationships and see if any of those need mending, your love, and support to thrive.

Eat Chocolate

If you are die hard for chocolate, then this must be great news for you! Countless studies reverberate the same notion. Dark chocolate helps you reduce blood pressure. The cocoa in the chocolate is rich in antioxidants and the flavonoid compound helps create more nitric oxide in your body. This element helps your blood walls to relax and open wider. That’s how you lower blood pressure.

Drink Protein Shakes

Whey protein is plant protein and consuming 56gm a day of protein improves our heart health. It reduces the risk of heart attack by 8 percent. Now that’s a good chunk, considering how delicious and healthy your breakfast shakes will be when you add fresh or frozen fruit along with whey in it.

Go Easy on the Salt

If you like salty foods or too much salt in your sabzi then you need to think twice. Excess salt in your blood causes damage to your blood vessels, constricting them this increases the blood pressure, giving you high BP. There is sodium in salt and high sodium consumption is a major red flag for your heart. Ditch processed foods with sodium and eat fresh food sprinkled with natural salt.

Stay Hydrated

When your body is deprived of fluids, especially water, your heart has to work double time to make up for it. Your heart’s job is to pump blood in and out of your blood vessels to remove toxins and purify your blood. You need to stay hydrated by drinking more water every day. If you do workout, then it’s even more important to hydrate. Sip water instead of gulping down water only after meals. Bonus point? Water helps your skin, hair and fights bad breath too. It’s good for you in every other way.

Be Heart Strong with Running

Running is great for your heart health. If you ever thought of running as an exercise, then this is your cue to do it today. When you run, if improves your coronary arteries’ flexibility. This boosts the blood flow. Therefore, no lumps are formed in your arteries. Blocked arteries lead to heart attack. You don’t have to run 20 kilometers every day. Walking is just as good.

Have more Sex!

Sex can tire you out, it can excite you, increase your heart rate and blood pressure, but the great thing about sex is that it reduces the risk of heart disease by 50 percent because of all the happy hormones released by having sex. These hormones help you relax, reduce stress, improve relationships and help you get better sleep.

Get Adequate ZZZZs

Sleep deprivation contributes to high blood pressure, and that contributes to increased risk of heart disease too. You can stay active all day and go to sleep at least by 10.15 pm to get a full night’s rest. Improve our sleeping environment by dimming the lights, keeping away from smart devices and installing heavy curtains to block out external heat and light.

Monitor Your Blood Pressure

The wearable revolution has made this so easy for you. Check it as often as you can remember and see if it goes above 120/80. After the age of 35, you have to schedule and learn your numbers with a full physical checkup. This should raise a flag and you must go see your doctor to discuss your options.

 

Allergic Rhinitis – Here Is What You Need to Know

A multi-centre study conducted by the Asthma Epidemiology Study Group of the Indian Council of Medical Research found that allergic rhinitis is prevalent among 3.5% of the population in India. In another study, 21.27% of school girls between the ages of 4-17 years were seen to be suffering from allergic rhinitis. So what exactly is allergic rhinitis? Allergic rhinitis, commonly known as hay fever, is a hypersensitivity disorder of the immune system of the human body. In layman’s terms, it is caused due to how your body responds to specific allergens. An allergen is a normally harmless substance that tends to cause an allergic reaction in your body. The most common allergen is pollen.

Symptoms of Allergic Rhinitis

Symptoms of allergic rhinitis include sneezing, coughing, frequent headaches, excessive fatigue, itchy and watery eyes, a runny, stuffy and itchy nose, dark circles under the eyes and extremely dry, itchy skin that often causes blisters. You may see one or more of these symptoms after your body comes into contact with an allergen. Severe headaches and fatigue are extreme symptoms which may occur only if your body is exposed to allergens for a long time.

Causes of Allergic Rhinitis

Many times, it may not be easy to decipher the cause of your allergic rhinitis. Essentially, it is caused due to the release of histamine in your body, which occurs when your body comes in contact with an allergen. Histamine is a natural chemical which defends your body from the allergen. Along with pollen, few other things that can cause allergic rhinitis are grass, dust, pet hair, animal dander, dust mites, and cat saliva. Perfumes, smoke from cigarettes and diesel exhaust can also tend to trigger hay fever in the human body. Although tobacco is not directly related to allergic rhinitis, a study on MedIND showed that 55% of people suffering from allergic rhinitis were tobacco users. In some cases, allergic rhinitis occurs due to a family history of allergies. Cold temperatures, humidity, the wind, air pollution, hairspray, and fumes may also trigger or worsen the situation of allergic rhinitis.

Types of Allergic Rhinitis

Allergic rhinitis can be categorized into two different types – seasonal and perennial. Pollen-based allergies are usually seasonal and occur around the summer season. This kind of allergic sensitivity may even be caused by allergens from grass, trees, and weeds. Perennial allergic rhinitis, on the other hand, shows symptoms all your year round. It is caused due to substances you may come in contact with on a daily basis such as dust mites, pet hair, or cockroaches. At times, hidden food allergies may also result in perennial nasal symptoms.

Diagnosis of Allergic Rhinitis

If you experience any of the symptoms of allergic rhinitis, you can visit your doctor for further diagnosis. The doctor can check the inside of your nose to spot nasal polyps. These are fleshy swellings that grow from the lining of the sinuses, the small cavities inside your nose. Another common method of diagnosis is the skin prick test in which the doctor places the allergen on your arm and pricks the surface of your skin to let it enter it into your immune system. This is done to check how your body reacts to it. If you are allergic to it, a small itchy spot will appear. Another way to go about the diagnosis is through a blood test. This helps in checking the immunoglobulin E (IgE) antibody in your blood. This antibody is produced in your immune system in your response to a suspected allergen.

Treatment of Allergic Rhinitis

Mild allergic rhinitis can be treated by the intake of antihistamines. Regularly cleaning your nasal passages with a salt water solution, also called as nasal douching or irrigation, can also help. You can consider using eye drops or nasal sprays as they help in relieving the itchiness and other symptoms for a short time.

For severe allergies, a lot of doctors recommend immunotherapy or allergy shots. This begins with taking the shot one to three times per week for three to six months. This is called the build up phase. This is followed by the maintenance phase where you visit your doctor once in a month for a course of three to five years. Once your body starts getting used to shots, the allergy symptoms will start fading slowly and eventually disappear altogether. Another popular method of treatment is sublingual immunotherapy (SLIT). This involves placing a tablet on your tongue, which contains a mixture of several allergens. This method may have some side effects such as itching in the mouth or irritation in the throat.

The best way to keep your allergies under control is to keep yourself and your environment as clean as possible. Identify the things or situations which cause you allergies and try to stay away from those. Don’t let the symptoms hamper the quality of your life – Remember, prevention is always better than cure.

14 Tips to Stay Fit and Healthy This Monsoon Season

We are always happy to welcome the monsoons! The first showers that bring in the smell of fresh rain, soaking up dry mud are a welcome break from the scorching heat we have to face for the months before that. While the rainy season comes in with a lot of positivity, the one thing we need to pay attention to in this season is our health. Cold, cough, running nose, or viral fever become a common phenomenon during this season. Water-borne diseases such as diarrhea, dengue, malaria, cholera and typhoid are also seen to spread among the masses easily. All this and our eating habits adversely affect our workout routines as well, leading to an overall disruption in our health routine. So how do we ensure that we do not become victims of the diseases floating in the air this season? How do we know that we are making healthy choices? Here’s a quick guide to some of the things we must and must not do to stay healthy and fit this season:

1) Eat only when you feel hungry. This is a universal mantra for food all year round but holds a lot of relevance during the rainy season. Overeating causes ingestion problems and other illnesses.

2) Make fruits an important part of your daily diet. Fruits such as apples, mangoes, pomegranates, and pears are great. You can avoid summer fruits such as watermelon and muskmelon.

3) Foods such as brown rice, oats, and barley are the best foods you can have during this monsoon.

4) Try to have as less salt as possible by using it in average amounts in your food. Salt causes high blood pressure and water retention.

5) Opt for dry foods such as corn, gram flour, chickpea and stay away from watery foods like lassi and or heavy food items like rice.

6) Hot foods like soups, stir fries, and curries will be a treat to your throat as well as your body in this season. Add a dash of garlic to these – it will help in increasing immunity.

7) Avoid too much milk in your diet and try inculcating yogurt, curd, and almonds instead. Consume a lot of water each day to keep your body hydrated and try to stick to boiled or purified water to keep yourself away from the harmful germs and bacteria.

8) Your body is very prone to infections of different kinds in this season. Eating bitter vegetables such as bitter gourd and bitter herbs such as neem, turmeric powder, and methi seeds will make your body stronger and help in preventing infections.

9) Stay away from sesame oil, peanut oil, and mustard oil as they can invite infections. Instead, choose drying oils such as corn oil or light oil.

10)If you have sensitive skin or skin that is prone to rashes and other such problems, the monsoons can have adverse effects on your skin. To avoid skin allergies, skin irritation, boils,

change in skin colour dullness, rashes and pyoderma, refrain from eating spicy foods. Take care of your skin by using a good moisturiser and a good sunscreen lotion.

11)Don’t include large quantities of sour foods such as tamarind, tomatoes and lime in your diet since these can also be the cause of water retention in the body.

12)Ginger tea with hot pakodas this season feels great! You can also try having herbal teas, which have anti-bacterial properties. Try different variations such as ginger, pepper, honey, mint and basil.

13)While the rains and gloomy weather may make you lazy to hit the gym, a great alternative to losing calories would be to indulge in household chores. Sweeping and swabbing the floor proves to be the best exercise. You can try different yoga techniques at home too.

14)Another great alternative for workouts is using the stairs. Choose them over the lift every time you step outside the house. An average of ten rounds up and down the stairs will make you feel pumped up and re-energized.

Follow these simple guidelines, carry an umbrella to avoid getting wet in the rains every time you step out, and get ready to enjoy a healthy monsoon this season!

Who Says Vegetarians Can’t Get Enough Proteins?

Since the historic time of Home Sapiens, the human species is used to getting their dose of nutrients and proteins by feeding on other animals and creatures. But over the years, things changed. We, humans, became more aware of our health and the food we intake to keep our bodies fit. Due to our concern for the environment and other species, and our love for animals, vegetarianism and veganism are becoming increasingly popular among the masses. However, a lot of critics claim that a purely meatless diet is not as nutritious, one of the major reasons being the lack of proteins in it.

Protein as a nutrient is essential for the human body. Having healthy hair, skin and muscles all depends majorly on the amount of protein your body receives. A deficiency of protein in the body can lead to various problems such as fatigue, muscle weakness, hair loss, etc. So how can we stick to our personal food preferences and yet ensure that we achieve optimal health for our body? Worry not, because this is definitely possible even without including meat in your diet! As opposed to the popular myth that vegetarians will always face a lack of nutrients for their body, choosing the right kind of food can keep you healthy. Here are some of the food items that are purely vegetarian and still contain high amounts of proteins and vitamins:

Nuts

The easiest answer for proteins for vegetarians is nuts. Right from almonds and cashews to peanuts and hazelnuts, all kinds of nuts can be consumed at any time of the day and are rich in nutrients. Peanut butter is an excellent source of protein with 4 gm per tablespoon. All you need to do is watch the salt if you consume these on a regular basis. Choose regular instead of salted to keep the sodium intake low.

Lotus Seeds or Makhana

A food item which is catching up on the popularity meter is Makhana. With tasty versions of it being introduced in the market, Lotus seeds are a great source of nutrients for the body. Along with being rich in protein they are anti-inflammatory and act as a great antioxidant. You can eat them raw, roasted, ground or boiled and can also add them to soups, salads, and also desserts.

Dairy

If you are a vegan, this section will not be applicable to you but if you are not, CHEESE is the answer to everything! Cottage cheese, cheddar, parmesan, they all are high in protein and can be eaten in all forms. Low sodium parmesan makes it to the protein heavyweight category with 42 gm in a 100 gm serving. Other products falling in the dairy category such as milk and ice cream also provide the body with a lot of protein, along with calcium.

Beans

Rajma chawal or beans on a pile of cheese nachos, whatever be the form, as long as you’re having beans, you know that your body is receiving a wealth of proteins. Black beans have the most proteins so try to include them in your diet as often as possible. Low in cholesterol and high in magnesium, half a cup of beans yields up to 7.5 gm of protein.

Soy

Soy is another food item packed with protein and is considered as a great alternative for meat by a lot of chefs. Tofu, tempeh, natto or soy milk, whichever form of soy suits your pallet, you know that it is going to be healthy. Tofu contains an impressive 20 gm of protein in every half cup, whereas soy beans have 14 gm per half cup.

Quinoa

Catching up soon into the world of good food, quinoa is another food item which chefs are eyeing and incorporating in new recipes. This tiny little seed is the only seed that provides all the nine essential amino acids which the body needs. It is rich in magnesium, iron and fibre and is a great resort for those suffering from diabetes. It can easily be chosen as a healthy substitute for pasta or rice.

So the next time someone gets to your head about the lack of protein your diet, you do not have to worry about it. With appropriate ingredients in the good proportions in your diet, you know that you are doing it right!